Presentation on theme: "USATF Podium Effort Project Middle/ Long Distance Running Las Vegas 2006 Strength Training & Flexibility Exercises for Distance Runners."— Presentation transcript:
USATF Podium Effort Project Middle/ Long Distance Running Las Vegas 2006 Strength Training & Flexibility Exercises for Distance Runners
Team Running USA The goal of our ancillary training is to improve running economy, maintain muscle power (particularly as the athletes mature), as well as preventing injuries and long term postural deficiencies through overall strength & flexibility. I believe that a lack of overall strength & flexibility can create long term motor skills problems as the body continually adapts to find the path of least resistance and turns away from proper running mechanics.
Ancillary Training 1. Strength Training 2. Core Strength Training (posture, balance, neuromuscular proprioception) 3. Flexibility Training 4. Speed Drills
Strength Training Goal of Strength Training –Recruit greater amount of muscle fibers then when running distance events –Minimize ground contact time –Improve Posture and as a by product, improve running mechanics –Become a better all around athlete (Ethiopian & Kenyan model)
Strength Training Weight Room program: Dennis Kline - Fitness Motivation Systems –Tempo Lifting: Eccentric, Isometric, Concentric, Isometric –Sets, Reps, Recovery –Weekly Layout (jumps, body weight, recovery days)
Jump Tests –Weekly Test to determine future training loads –Single or Multiple Double Leg Hops –Tracking Jump History –Correlation between jump tests and improved performances –Jumps & Squats combination test
Andrew Rock (2004-2006) Standing Long Jump10'1"10'4"10'5.5" 2 hop jumpN/A21'2"21'6" 3 hop Jump31'2"31'9"32'4" 5 hop Jump51'10"53'8"54'8"
Andrew Rock 400 Meters 2004 – 44.66, US Olympic Team Gold Medal, 4 x 400m relay 2005 – 44.35, World Championship – Silver Medal 400m 2006 – 44.45, US 400m National Champion
Exercises for Muscle Power –Jump Squats –Split Jump Squats –Close Grip Snatch –One Arm Snatch
Flexibility Exercises –Front & Back Squats – low load, full range of motion –Single Leg Squats w/ Back Leg Elevated – low load, full range of motion –Dumbell Pullover –Active-Isolated Flexibility Program
Injury Prevention - Preserving the Spine –Building Bone Density – Rack Walk Outs –McGill – avoiding exercises that overload the spine (Crunches, Sit Ups) –Janda & Pavel Sit Up Test
Overall Balance –Swiss Table Top w/ Alternating Hip Flexion –Dyna Disc sit with adduction/ abduction –Dyna Disc stand with adduction/ abduction –Dumbell Chest Press on Swiss Ball
Overall Body Strength –Body Curls –Turkish Get-Ups –Push Ups with different hand positions
Speed Ladder Drills Quick Steps Quick Side Steps High Steps High Side Steps Hop Scotch One Foot In/ Out of the box Ski Slalom Quick Hops Quick Side Hops Side - One Foot In/ Out of the box Side - One Foot In Box Switches Single Leg Hops Single Leg Side Hops Single Leg Hops In/Out of the box Single Leg Side Hops In/Out of the box
Dynamic Warm Up Ankling Quick Feet A Skips B Skips High Knees Back Kicks Lunges Side Lunges 2-4 x flying 60m sprints