Sprint Events Ryan Mahoney USA Track & Field Level 1 Instructor

Introduction Sprinting is an activity which, to a large extent, seems to depend on the coordination of both nerves and muscles. Also, on the ability of the central nervous system to eliminate as many braking and friction movements as possible. Mechanically speaking, sprinting seems a rather simple skill. In reality, however, it is a difficult blending of efficiently applied forces through the human lever system. The application of forces yields maximum performance only when the particular strengths of the sprinter are properly balanced to coordinate the actions of the entire body.

Sprint Performance Characteristics Bio-motor elements of sprinting 1. Coordination 2. Speed 3. Strength/power 4. Flexibility 5. Endurance

Sprinting is a skill Movement Patterns must be established to optimize performance Look for shapes Coordination The skill of sprinting at very high rates of movement requires great coordination. Though often overlooked, this ingredient may be the most crucial one.

Speed Tied in closely with coordination, this quality is obviously a must. The athlete must have abilities to move his or her limbs at a high rate and express power through those movements to propel the body down the track at high speeds. Distances of 20 to 60 meters Very high intensity (90 to 95 %) Recovery (3 to 6 minutes)

Strength/Power As sprinters are required to overcome inertia (air, gravity) in as short a time as possible, superior strength of the primary muscles involved in sprinting is key. ROM Vs Weight Room Strength Elastic Strength

Flexibility Good sprinters possess a high degree of flexibility in the hip and ankles. Increased flexibility allows for decreased muscle resistance and easier movement through the range of motion (dynamic flexibility).

Endurance Sprinters Need Endurance too! Maximum velocity usually maintained from 20 meters – 60 meters. Prelims – Finals Multiple events

120 Meter (or Yard) Test Time 40 meter segments 1 st segment is 40 time –Primarily acceleration 2 nd segment is flying 40 –Primarily max. velocity 3 rd segment is deceleration –Calculate difference between flying 40 and deceleration 40. –If difference is more than 0.1 seconds endurance is a weakness.

Other Factors Psychological Reaction Time

Psychological Common psychological traits in sprinters include: High self-image Aggressive, high arousal state Confident in competition Relaxed in competitive and pressure-intensive situations.

Reaction Time Sprinters possess shorter reaction times than many other athletes. This, of course, is of importance in the starting skill of a sprinter. Response Time Movement Time

Talent in Sprinting and Control Tests Commonly used tests for identifying talent for the sprint events: 30m flying start 30m crouch start 60m crouch start 150m standing start 300m standing start 600m standing start Standing triple jump Standing long jump

Developing Coaching Objectives for the Sprints Developing concise coaching objectives is prerequisite to your coaching effectiveness. In order to develop practical and concrete objectives, one must first closely examine the key ingredients involved in improving sprint performance. To that end, us the following chart: Technique SPRINT PERFORMANCE Stride Length Strength Coordination and Speed Stride Frequency Flexibility Specific Endurance

Training for the Sprint Events NO one component can be trained in isolation BALANCE the volume and intensity of the work to meet individual needs and circumstances

Percent Contribution to Race Based on a 10.0 sec 100 meter –Acceleration –Block Clearance –Lessened Degree of Deceleration –Maintenance of Maximum Velocity –Reaction Time

Percent Contribution to Race Based on a 10.0 sec 100 meter –1% - Reaction Time –5% - Block Clearance –64% - Acceleration –18% - Maintenance of Maximum Velocity Velocity –12% - Lessened Degree of Deceleration