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

“The heart of a great track team is built around the 400 “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

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

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 2.208 for a high school boy and 2.234 for a high school girl.

STRENGTH ENDURANCE 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

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

CORE STRENGTH IS A KEY TO 400 SUCCESS

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

PRESEASON CONDITIONING SHOULD INCLUDE ONE DAY PER WEEK OF HILL WORK PRESEASON CONDITIONING SHOULD INCLUDE ONE DAY PER WEEK OF HILL WORK. SUGGESTED DISTANCE: 30-150 METERS

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.

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

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

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.

WEIGHT TRAINING 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.

PERCENTAGE OF EMPHASIS CHART FOR WORKOUTS TYPES OF WORKOUTS FALL EARLY MID LATE Speed Endurance 75 90 100 100 Tempo Endurance 100 100 100 75 Strength Endurance 100 90 80 70 Endurance Training 100 20 10 5 Power Speed 20 60 70 80 Event Runs 25 90 100 100 Strength 100 100 100 100

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

12 SAMPLE WORKOUTS 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 - 200-300-400-500 – 90% with 10:00 recovery between each one. Speed Endurance

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

THE 400 10 RESOURCES THAT WILL HELP Track and Field Omnibook, 5th edition, Ken Doherty, Chapter 7 – pgs. 99-113 Running Trax – J. Gerry Purdy Speed Improvement for Young Athletes – 2nd Edition, George Dintiman Track Technique – Speed Training – Dare and Kearney, Spring 1988 – Older article but very relevant “400 Meter Training” – Clyde Hart – NACACTFCA.org/articles 6. “400 Meter Training: Ideas for Training Design” – Jim Hiserman – Coaching Athletes Quarterly – Spring 2010

7. 400 Meter Training – Ron Parker – Clinic Presentation 8 7. 400 Meter Training – Ron Parker – Clinic Presentation 8. “Building Strength” – Vern Gambetta – Techniques, Nov 2007 9. “Sprinting the Florida Way” – Mike Holloway – Coachesdirectory.com 10. World Class “All Sports” Speed Development Program, Second Edition: April 2011, Steve Silvey

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)

3. Tech Development – Form Drills – Cone to Cone x 3 High knee Butt kicks Skips High knee wall Wall hold

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

5. Sprint loading - 2 resisted followed by 1 unassisted - Resisted sprinting – against partners or tow rope Hills – 8-10% angle Plyometrics – 80-100 contacts

6. Specific Sport Drills Starts/Exchanges

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

QUESTIONS?