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![Page 1: Maximizing Speed Stride FrequencyStride Length Knowledge of Race Phases Periodization Training for Season and Year (macro-cycles and Micro-cycles)](https://reader035.fdocuments.us/reader035/viewer/2022062217/5697c01d1a28abf838cd0404/html5/thumbnails/1.jpg)
MaximizingSpeed
Stride Frequency Stride LengthKnowledge of Race
Phases
Periodization Training for Season and
Year(macro-cycles and
Micro-cycles)
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Stride LengthDrills
Stick Runs In and OutsMaximum Strength
&Power
Weights Plyometrics
Flying 30’s Flexibility
Dynamic Static
Increase maximum Strength (E.G.2-3 reps
of 85%-95% 1RM)
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Stride FrequencyDrills
Sticks
Flying 30’sw/weighted
Vest (slowing no more than 8%)
Weight Room
Shin Raises(to help teach
big toe to shin )
In and Outs
Mass Specific ForceE.G. amount of
force in relation to bodyweight
Increase maximum Strength (E.G.2-3 reps
of 85%-95% 1RM)
Mechanics Plyometrics
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Phases Of
Race
Reaction and Response
Speed(Reaction TimeAnd first 10m)
Starting Acceleration(30m Time)
Pick-up Acceleration
(Distance requiredTo Achieve
Maximum Speed)
MaintenanceOf Maximum
Speed
Reducing the Lossof Maximum Speed
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Reaction and Response
Speed(Reaction TimeAnd first 10m)
& Starting Acceleration
(30m Time) Drills
Block, Ground3-Point Stance, and
Standing starts(10-30 meters)
Resisted Pulls e.g.Sled Pulls
(10-20%BW)Manually resisted
w/Bands
Hills BoundsVs. Partner
Startse.g. Ground Starts
Sand Sprints
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Blocks, Initial Reaction &
Response
Blocks
-Front block two steps away
Legs
-Strong Leg Front Block
90 degree angle
-Speed legBack 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 pressureWhile maintaining
Forward Lean
-Back blockThree steps away
Initial ReactionFirst step
Drive hand opposite of back leg toward nose
First step should be2.5 to 3.5 feet from 1st block (forceful)
Stay LowDrive 15 to 30
Meters
Become upright When done accel.
Chest Down in Front Of Body
Good Shin Angle-Back and behind driving knee
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Pick-up Acceleration
(Distance requiredTo Achieve
Maximum Speed)Drills
Flying Runs In and Out Runs
Resisted RunsE.G. Light Harness
Pulls or weighted Belt
Sprint Hand-offs60 meters
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Striding PostureThe athlete has the appearance of “runningtall”
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.
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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.
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Striding Legs
The athlete strikes the ground with a claw
like action from a high knee lift.
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MaintenanceOf Maximum
SpeedDrills
Longer Distance In and Outs E.G.
120m (40m sprint/float/sprint)
Ladders E.G.
60m 150m 60m-
Tempo RunsE.G.
Repetitions of 60m-150m
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Lifting Posture
As for striding.There should be an overall impression of lightness and speed of knee lift.
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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.
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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/ clawingmotion of the foot. It is as if it is the trackwhich is speeding under the athlete—andthe foot has only the briefest of momentsto match this speed and touch it at thatspeed.
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Power
SprintsWeight Room
Plyo-metrics
Resisted Sprinting
Power Shrugs
100 200 400Jumps,Bounds& Skips
Partner Assisted
SledBungee or Rubber Bands
With or without
Weighted vest
Sprint Drive Heavy harness
sprints(20%)
Rolling Start
Flying 30’s(10%)
Starts(acceleration)
Starts (acceleration)
Dumbbell One legged
orBarbell Two
legged
Bungee or Rubber Bands
Complex Training
Weightsw/plyometrics
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Strength
Lower BodyMid-section
(Core)Upper Body
Hamstrings Quadriceps Hip Groin Abs TrapizeusAll Shoulder
MusclesPectorals
Latissimus Dorsi
and all BackMuscles
Biceps Triceps
ShrugsShoulder
Press
FrontalRaises
SideRaises
RotatorCuff
Chest press
Incline
Decline
CableFlies
Chin-upsAnd
Pull-ups
Row’s(Low, Mid, High, and Upright)
Rear Delts
Alternating Curls
Interval Curls
Triceps Extensions
Dips
Close Grip
Push-upsPull-ups
Lower Back
Interval Abs
Weighted Abs
Medicine & Pysio-Ball E.G.
Knee Tuck
VariationsOf
isometric
Variation Of
Lunges
Leg Press
Variation Of
Lunges
Leg Press
Squat
Trap BarDeadLift
Squat
Trap BarDeadLift
LowerLeg
Variation of
lunges
Leg Press
Squat
Trap BarDead LIft
Adductors
Variation Of
Lunges
Hip Flexion
Hip Extension
Abductors
Heel Raises
Shin Pulls
Leg ext.In
CertainDegress
Russian Hamstring
Curls
VariationsOf
Isometric
BackExtension
Bridge
Step-ups
Step-ups
Step-ups
PhysioballHamstring
Curls
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Flexibility
Dynamic Static
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Energy Systems
Anaerobic ATP + CP + Muscle glycogen
Lactic Acids Systems
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Training the Energy Systems
Anaerobic ATP Anaerobic ATP + CPAnaerobic ATP + CP
Muscle glycogen
1 to 2- 4 sec. 4 to 10 sec. 10 to 45 sec.
Anaerobic, Muscle glycogen, & Lactic Acid Systems
45 to 120 sec.
Muscle ContractionProduces ADP, W/CP
Regenerates ATPStarts
E.G 3 sets of 10 of 20-30 meters w/ walk back
E.G.10 sets 60 Meter fly’s or Starts
2 minute rest
Stored Glucose Break Down: Glucose
makes LA & H-ions
E.G.150 to 200 meters Intervals at 400 pace20 seconds recovery
Speed Endurance
Special Endurance
Utilizes proteins, fats, and carbohydrates
for ATP
Continuous Tempo50-70% of MHR
Extensive Tempo60-80% Of MHR
Intensive Tempo80-90% of MHR
95-100%E.G. 10 x 100meters
w/5-10 min.rest
For 200:200m
30--45” 200m
For runner of 800 meters and Higher
Develops the abilityTo tolerate Lactic Acid
8 x 400m @ 75% with 2' rest
between reps
2 x 8 x 200m @ 72% with 1'rest
between reps 2’ sets
2 x 10 x 100m @ 75% with 30" rest between
reps and 2' between sets
reps can be done once a resting heart
rate of about 120 is reached
6 x 200m @ 85% with 3.5' recovery between reps
6 x 400m @ 82% with 3.5' recovery between reps
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Injury Prevention
Mach Drills
Flexibility RestProper
MechanicsIdentifying
WeaknessesPeriodization
Training
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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, &
Accelerationmechanics
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Phase IIDevelopingBasic Sprint Techniques
Driving Striding Lifting
Block StartsAcceleration
MechanicsGeneral Strength General PowerAcceleration Drills In and Out Runs
Work Capcity
Anaerobic capacity& Aerobic Power
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Phase IIIDevelopSpecific
Conditioning
Specific Strength
Specific Endurance
Specific Mobility
Maximum Strength Maximum Power Speed Endurance Lactate Tolerance Anaerobic CapacityMore focus on
Dynamic Flexibility
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Phase IVDevelop Advanced
Techniques
Driving Striding LiftingRace
Experience
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Plyometrics
Tuck Jumps Lunge JumpsSkips for Height
&Skips for Distance
Straight Leg Bounds
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RelayHand-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.
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Relay Fundamentals
“The Zone”Acceleration Zone
10 metersHand-off Zone
20 meters
Prepare a “Go” MarkLay baton nicely in
The receiving runners hand
Stay in lane until other Lanes are Clear or we could
get disqualified