1. 10 metres onward. Towards. Max Velocity Geoff Barraclough

3. Transition Hardest section of race, must be gradual/Seamless Error is coming up too soon or too late Coming up too soon? Cure think Foot over grounded calf ·Staying too low? Cure is do not keep head down, and/or kick heels into butt on recovery Breathe as you enter transition

5. “Have you hugged your foot today?” Get high on your toes!!! This is the end position NOT the start. Why the Ball of foot? Stable. Saving time- by reducing contact time on the ground! Stretch reflex response-stored elastic energy. Present a dorsiflexed foot to the ground Reduces achilles/shin splints injuries, allowing soleus to relax.

6. Specific conditioning Some examples. Acceleration Phase 6x50 from Blocks, 3 point or falling start. Maintenance e.g. 4-6 x 120m or 150m Speed endurance e.g. 3-4 x 300m. Full recovery needed. Speed makers. 50m flat out, 50m jog, 50m walk. Continue until 4 full speed runs completed. 2 sets with 8 mins. recovery. A holding Phase. Distance to complete 120 m. 40m full speed – 40m where speed is maintained but drive relaxed, 40m accelerate. Relay Changeover practice is a good way to encourage your athlete to reach max velocity quickly. It is also a nice variation to ‘usual training’.

7. Pliometrics. A great point for discussion. These exercises can help to decrease the foot contact time on the track. There are many to choose from, these are some simple ones but effective.  Stadium step hops.  Box jumps.  Varying height platforms.  Split jumps.

8. The Components of Physical Fitness Aerobic (Cardiovascular) Endurance Anaerobic Endurance Flexibility Muscular Strength Speed Power Motor Skills Balance Agility