Presentation on theme: "Keys to getting FASTER To improve one’s speed an athlete must obtain proper technique and form, while balancing workouts with proper rest. Warm-up Frontside."— Presentation transcript:
1 Keys to getting FASTERTo improve one’s speed an athlete must obtain proper technique and form, while balancing workouts with proper rest.Warm-upFrontside mechanicsBackside mechanicsImprove stride lengthImprove stride frequencyUnderstanding phases of racing/sprintingDeveloping speed and conditioning the body and the mind to hold that speedWorkouts and cyclesEnergy systemsDrills
2 Warm-up Purpose To prepare for work Concentration Physical MentallyFocusConcentrationPhysicalIncrease core body tempIncrease muscle tempLubricate muscle sheathIn essence the goal is to achieve an optimum temperature level at the core of the muscle tissue not at the superficial level, combining this with mobility for tendon stretch
3 Warm-up Drills Jog 800m non stop Toe and Heel walks 20m each (alt toe and heel straight, in out)Pull To chestA’s pull heel through buttSide steps 2x20mRest shake legs (1-2 min)Skipping flat 2x20mSkipping toes (straight, out, in 1x20m each one)Picking up gold 2x20m2x50m over strideAnkle Hops 2x20mDorsiflexion 10 rest 10sec 10Quick bounces 12 rest 3 sec 12Hamstring Swings 15 each legEthiopian Skips 30m2x50 build up to 80% (1-2 rest between keep moving)Running A’s 3x20mShake legs, bounces, QuickStarts (70%, 80%, 90%) 10-15mWhen waiting for vent bounce, shake, move legs every 3-5 min
4 Dynamic vs. Static Stretching Dynamic allows the muscles to be ready to fire. When competing an athlete wants the muscles springy. Static makes muscles long and slow. This is good when the body is done working. It may also be done before dynamic, as long as the body has had some type of core temp raising.
5 Frontside Mechanics Improve front side mechanics (dominate) Power from hip flexors and hamstringsThe ability to use hip flexors and hamstrings on thedownward pull allows force to be applied to the ground.Grad the ground and pullPush down to the ground
6 Frontside mechanicsForce is being applied downward Using hips and hamstring allow the leg to be pulled
7 Backside Mechanics Backside mechanics Power from the extensors of hip and kneeKnee drives forward and upward—applies force down and back
8 Backside Mechanics Pull knee through (A’s) Knee drives forward and upward—applies force down and back (frontside)
9 Leg PositionHeels pulls through butt then through knee making a figure 4
10 Foot PositionThe foot needs to be dorsiflexed (toes up). This allows the foot to generate power from contact. Ready to Spring
11 Stride Length & Frequency If stride length and frequency is improved; speed will improve. To obtain this one must use proper form and technique.
12 BlocksUse of starting blocks Force application on blocks Body position Leg Angle Weight on feet Arm Drive Arms begin to split with movement Project body out and up Block Setting Distance from line Block pad separation distance
13 Blocks Cont. Mark Position Hands straight below shoulders Arms straight, shoulders tallProper head positionSet PositionRaise hips up slowFront leg at degreesBack leg degreesLoad BlocksShoulders directly over handsThis will allow for faster hand movementG0/”Bang”A fast backward drive of arm opposite the front leg is very important.Backward drive of elbow initiates the front leg backward thrust against the block and if backward arm drive is fast and full, it will ensure powerful movement and a full leg extension against the block.
17 Phases of Sprinting 100m Start/Reaction Use of starting blocks Body PositionReaction (Set, Go/”Bang”)Acceleration/Drive/Power (65% of race)Goal to achieve top speedUse of arms, hips, knees, hamstrings,30-65mFirst 30m as the highest % of speed increaseMaximum velocityOnes top speed65-?mMaintenanceOnce top speed is achieved an athlete must stay focused and try not to force speedDecelerationAll athletes will slow from ?-100mAthletes must continue to focus and run through finish line
18 Phases of Running 200m Start Like 100m for first 50m Second 50 Run down into the trackPrepare to runoff the turn from the relay zoneThird 50Maintain the same velocity as best as you canAttack this portion aggressivelyFourth 50Maintain form and proper tech (do not force)Knee lift and arm driveRun through finish line
19 Phases of running 400m The 400m is broken into five parts 1. Start Use of blocksNot as must action as 100m start2. First 100m92% of best 100m3. Second 100m95-97% of best 100m4. Third 100m90% of best 100m5. Finish80-82% of best 100m
20 ExtraSprinters need to open arms on the back swing to allow for complete stride extension: arm action controls the rhythm and range of motion on the leg stride (short arm action leads to reduced leg extension. Rest is a key component to running fast. Just because you can do more does not mean you should do more.
21 Hurdles HH Start 7 steps , lead leg in front of blocks 8 steps, lead leg in back of blocksUp by 5th step , find and attack hurdleHurdlingHighest point prior to hurdleDownward angle through hurdleSlight bend in lead leg knee(lift knee not at hip)Pull lead leg down past hurdle (hamstring)Trail leg heel tight to buttDrive knee into hurdlePull trail through to front Run away from hurdleMust develop a rhythm