Maximizing Speed Stride FrequencyStride Length Knowledge of Race Phases Periodization Training for Season and Year (macro-cycles and Micro-cycles)

Stride Length Drills Stick RunsIn and Outs Maximum Strength & Power Weights Increase maximum Strength (E.G.2-3 reps of 85%-95% 1RM) Plyometrics Flying 30’sFlexibility DynamicStatic

Stride Frequency Drills Sticks Flying 30’s w/weighted Vest (slowing no more than 8%) Weight Room Shin Raises (to help teach big toe to shin ) Mass Specific Force E.G. amount of force in relation to bodyweight Increase maximum Strength (E.G.2-3 reps of 85%-95% 1RM) In and OutsMechanicsPlyometrics

Phases Of Race Reaction and Response Speed (Reaction Time And first 10m) Starting Acceleration (30m Time) Pick-up Acceleration (Distance required To Achieve Maximum Speed) Maintenance Of Maximum Speed Reducing the Loss of Maximum Speed

Reaction and Response Speed (Reaction Time And first 10m) & Starting Acceleration (30m Time) Drills Block, Ground 3-Point Stance, and Standing starts (10-30 meters) Resisted Pulls e.g. Sled Pulls (10-20%BW) Manually resisted w/Bands HillsBounds Vs. Partner Starts e.g. Ground Starts Sand Sprints

Blocks, Initial Reaction & Response Blocks -Front block two steps away -Back block Three steps away Legs -Strong Leg Front Block 90 degree angle -Speed leg Back Block 130 degree angle Hips Above shoulders Hands Position hands outside your knees Feet Dorsi-flexed, so heel is Back as far as possible Place as much pressure While maintaining Forward Lean Initial Reaction First step Drive hand opposite of back leg toward nose First step should be 2.5 to 3.5 feet from 1 st block (forceful) Stay Low Drive 15 to 30 Meters Become upright When done accel. Chest Down in Front Of Body Good Shin Angle-Back and behind driving knee

Pick-up Acceleration (Distance required To Achieve Maximum Speed) Drills Flying RunsIn and Out Runs Resisted Runs E.G. Light Harness Pulls or weighted Belt Sprint Hand-offs 60 meters

Striding Posture The athlete has the appearance of “running tall” Shoulders are down not hunched. There should be no signs of straining or tension on face and neck. The whole movement should be smooth and continuous—not jerky and broken.

Striding Arms Elbow angle of approximately 90° is held. A full range of action is pursued—with the elbow pulled back and high with a strong “squeeze.” The hand reaches shoulder height on the forward beat—and the hip on the backward beat.

Striding Legs The athlete strikes the ground with a claw like action from a high knee lift.

Maintenance Of Maximum Speed Drills Longer Distance In and Outs E.G. 120m (40m sprint/ float/sprint) Ladders E.G. 60m 150m 60m- Tempo Runs E.G. Repetitions of 60m-150m

Lifting Posture As for striding.There should be an overall impression of lightness and speed of knee lift.

Lifting Arms The arm action is similar to that of the stride technique. The main difference is slight in crease in the speed of action. The range is virtually the same, but for a more emphatic pumping/beating in front of the body.

Lifting Legs The leg action is characterized by a higher, faster knee lift or “prancing.” It is a light, fast movement associated with a quicker, more active, and lighter striking/ clawing motion of the foot. It is as if it is the track which is speeding under the athlete—and the foot has only the briefest of moments to match this speed and touch it at that speed.

Power Sprints Weight Room Power Shrugs Dumbbell One legged or Barbell Two legged Complex Training Weights w/plyo metrics Plyo- metrics Jumps, Bounds & Skips With or without Weighted vest Resisted Sprinting Partner Assisted Starts (acceleration) Bungee or Rubber Bands Sled Sprint Drive Heavy harness sprints(20%) Rolling Start Flying 30’s (10%) Bungee or Rubber Bands Starts (acceleration)

Flexibility DynamicStatic

Energy Systems Anaerobic ATP + CP + Muscle glycogen Lactic Acids Systems

Training the Energy Systems Anaerobic ATP 1 to 2- 4 sec. Starts E.G 3 sets of 10 of meters w/ walk back Anaerobic ATP + CP 4 to 10 sec. Muscle Contraction Produces ADP, W/CP Regenerates ATP E.G.10 sets 60 Meter fly’s or Starts 2 minute rest Anaerobic ATP + CP Muscle glycogen 10 to 45 sec. Stored Glucose Break Down: Glucose makes LA & H-ions E.G.150 to 200 meters Intervals at 400 pace 20 seconds recovery Speed Endurance % E.G. 10 x 100meters w/5-10 min.rest Special Endurance For 200: 200m ” 200m Anaerobic, Muscle glycogen, & Lactic Acid Systems 45 to 120 sec. Utilizes proteins, fats, and carbohydrates for ATP Continuous Tempo 50-70% of MHR For runner of 800 meters and Higher Extensive Tempo 60-80% Of MHR Develops the ability To tolerate Lactic Acid 8 x 75% with 2' rest between reps 2 x 8 x 72% with 1'rest between reps 2’ sets 2 x 10 x 75% with 30" rest between reps and 2' between sets Intensive Tempo 80-90% of MHR reps can be done once a resting heart rate of about 120 is reached 6 x 85% with 3.5' recovery between reps 6 x 82% with 3.5' recovery between reps

Injury Prevention Mach Drills FlexibilityRest Proper Mechanics Identifying Weaknesses Periodization Training

Phase I Develop Basic Conditioning all-round balanced strength Major emphasis on Lifting technique sound general mobility & Flexibility running Endurance E.G. aerobic Power general speed of coordination E.G. sprint related drills, & Acceleration mechanics

Phase II Developing Basic Sprint Techniques Driving Block Starts Acceleration Mechanics Acceleration Drills Striding In and Out Runs Lifting General StrengthGeneral Power Work Capcity Anaerobic capacity & Aerobic Power

Phase III Develop Specific Conditioning Specific Strength Maximum StrengthMaximum Power Specific Endurance Speed EnduranceLactate ToleranceAnaerobic Capacity Specific Mobility More focus on Dynamic Flexibility

Phase IV Develop Advanced Techniques DrivingStridingLifting Race Experience

Plyometrics Tuck JumpsLunge Jumps Skips for Height & Skips for Distance Straight Leg Bounds

Relay Hand-off’s The baton always moves Right Hand, Left Hand, Right Hand, Left Hand the baton stays in the same hand it was received in; no switching runners on the curve run the inside of the curve; the backstretch and anchor runners stay to the outside of their lanes.

Relay Fundamentals “The Zone” Acceleration Zone 10 meters Hand-off Zone 20 meters Prepare a “Go” Mark Lay baton nicely in The receiving runners hand Stay in lane until other Lanes are Clear or we could get disqualified