Presentation is loading. Please wait.

Presentation is loading. Please wait.

THE 400 OATCCC 2015 TRACK AND FIELD CLINIC Rod O’Donnell.

Similar presentations


Presentation on theme: "THE 400 OATCCC 2015 TRACK AND FIELD CLINIC Rod O’Donnell."— Presentation transcript:

1 THE 400 OATCCC 2015 TRACK AND FIELD CLINIC Rod O’Donnell

2 “The heart of a great track team is built around the 400. If you can run a 400, you’ll be able to succeed in the shorter sprints, the 300 hurdles, the sprint relays, and maybe even the 800.” Carl Dupler, Former Cambridge Coach

3 MAJOR POINTS OF PRESENTATION Importance of 400 in your program Important general facts for 400 success Key workouts Resources that will help Questions

4 GENERAL FACTS Predicted time for the 400 is to take the athlete’s 200 time and double his/her best 200 and add 3.5 seconds. Another predictor is to take the 200 time, multiply by for a high school boy and for a high school girl.

5 A successful 400 training program will include training comprised of STRENGTH ENDURANCE SPEED ENDURANCE TEMPO ENDURANCE STRENGTH TRAINING POWER SKILL (Event Running) FLEXIBILITY MENTAL TRAINING

6 PROPER SPRINT MECHANICS IS A CRITICAL PART OF THE SUCCESS IN THE 400 AND SHOULD BE INCLUDED IN ALL PHASES OF THE TRAINING FOR THE EVENT

7 CORE STRENGTH IS A KEY TO 400 SUCCESS

8 Building a base of aerobic and anaerobic work, especially in the early season, will allow athletes to perform over a long season.

9 PRESEASON CONDITIONING SHOULD INCLUDE ONE DAY PER WEEK OF HILL WORK. SUGGESTED DISTANCE: METERS

10 THE AMOUNT OF WORK DONE DURING THE PEAK PHASE OF TRAINING WILL DEPEND ON THE QUANTITY AND QUALITY OF WORK DONE IN THE BASE PERIOD.

11 TRUE SPEED WORK IS ANY DISTANCE RUN UNDER :08, USING MAXIMUM EFFORT. Tony Venay, OATCCC Clinic

12 400 BREAKDOWN The first 70 meters – SPRINT The next 130 meters – FLOAT The next 100 meters – BUILD The final 100 meters – LIFT

13 The opening 200 of a 400 meter race should be one to two seconds slower than the athlete’s best 200 time, according to the athlete’s experience, with the second 200, one-two seconds slower than the first.

14 Wt Training is important, using 3-4 sets of 8-9 reps for 4-6 weeks, then 4-5 sets of 5 reps for 6 weeks. If lifting during peak phase, 3 sets of 5 reps are recommended. WEIGHT TRAINING

15 PERCENTAGE OF EMPHASIS CHART FOR WORKOUTS TYPES OF WORKOUTS FALL EARLY MID LATE Speed Endurance Tempo Endurance Strength Endurance Endurance Training Power Speed Event Runs Strength

16 SAMPLE WORKOUTS THE PACE OF THE WORK-OUT SHOULD BE ADJUSTED TO THE ATHLETE, BY TAKING INTO ACCOUNT AGE, GENDER, BACKGROUND, CURRENT INFORMATION, TRAINING SEGMENT (early, mid, late season), CURRENT BEST TIME

17 -8 x 200 in :28 on 2:00 – Recover 8:00 – 400 – Go! Tempo Endurance -4 x 500 – Go through 400 at assigned pace, then pick up tempo for the final 100 – 5:00 active rest recovery. Tempo Endurance -4-8 x 400 – 85-95% effort with a recovery of 3:00 or less Tempo Endurance -Running in place on the high jump pit. Ex.: 4 x :30 as hard as possible. Work up to more reps. Strength Endurance – 90% with 10:00 recovery between each one. Speed Endurance 12 SAMPLE WORKOUTS

18 -25:00 continuous run – alternating :90 at 80% with :60 jog – good during base period. Endurance Running -6 x (300:30 jog-100) – 90% - 10:00 RI – Speed Endurance -10 x flying 100 at 400 pace with 5-10:00 recovery. Speed Endurance -6 x 130 meter hill – Walk back recovery – emphasize correct form - push off, lift knees, don’t shuffle - Strength Endurance - 8 x 30 meter hill - Power Speed -4 x 20, 3 x 30, 3 x 40, 2 x 50, 1 x 60 – Rest 4:00 on reps – 500 on set - Speed - Meets during the week can be used as speed and speed endurance workouts

19 THE RESOURCES THAT WILL HELP 1.Track and Field Omnibook, 5 th edition, Ken Doherty, Chapter 7 – pgs Running Trax – J. Gerry Purdy 3.Speed Improvement for Young Athletes – 2 nd Edition, George Dintiman 4.Track Technique – Speed Training – Dare and Kearney, Spring 1988 – Older article but very relevant 5.“400 Meter Training” – Clyde Hart – NACACTFCA.org/articles 6. “400 Meter Training: Ideas for Training Design” – Jim Hiserman – Coaching Athletes Quarterly – Spring 2010

20 Meter Training – Ron Parker – Clinic Presentation 8. “Building Strength” – Vern Gambetta – Techniques, Nov “Sprinting the Florida Way” – Mike Holloway – Coachesdirectory.com 10. World Class “All Sports” Speed Development Program, Second Edition: April 2011, Steve Silvey

21 SPRINT CAMP EARLY-SEASON SAMPLE PRACTICE PLAN 1. Active Warm-Up A. Jog 10:00 B. Jumping jacks, Down-up-Wayback, Chop Wood, Squat Thrusts (:30 each) 2.Neural Pathway A. Quick feet – 4 square hop (:30) B. Karaoke (:30)

22 3. Tech Development – Form Drills – Cone to Cone x 3 1)High knee 2)Butt kicks 3)Skips 4)High knee wall 5)Wall hold

23 4. Max Speed Work – Outdoor - 90 M – 30 stride, 30 faster, 30 fastest -60 M – 20 sprint, 20 float, 20 sprint Indoor - 15 M from 3 pt - 20 M from 3 pt

24 5. Sprint loading - 2 resisted followed by 1 unassisted - Resisted sprinting – against partners or tow rope -Hills – 8-10% angle -Plyometrics – contacts

25 6. Specific Sport Drills Starts/Exchanges

26 Endurance 7. 2 x 200 -:60 RI (10:00) 3 x 100- :60 Outdoor 4 x 4 x 60 – (2:00) and (4:00) Indoor

27 QUESTIONS?

28

29

30

31


Download ppt "THE 400 OATCCC 2015 TRACK AND FIELD CLINIC Rod O’Donnell."

Similar presentations


Ads by Google