Speed network 2014

www.englandathletics.org/eastwww.englandathletics.org

Speed Workshop Belfast

January 25th

Key Topics

Warm Up as a diagnostic tool

Incorporating acceleration ladder into Starting Blocks session

Use of micro hurdles to improve max velocity mechnics

Planning of training


Warm Up Dynamic

No Passive stretching-

Muscle activation

Joint mobility

Diagnostic – muscle weakness - tightness - instability

Flexibility 20 minutes before going to bed – micro stretching see IAAF article


Block spacings.

Angles in Set position

Hips/hands shoulders

Feet on Blocks

Set Position

Reaction

Acceleration from Starting Blocks

Back/Head

Front leg angle of drive

Heel Recovery Arm action


Speed Speed Endurance Specific Endurance

0 - 7 secs 7 - 20 secs 20 - 40 secs

Age Distance Recovery Intensity Age Distance Recovery Intensity Age Distance Recovery Intensity

10 - 142 x 3

@30m2-3min/

6min95/100% 10 -14 4 x 120 10min 90/95% 10 - 14 2 x 2 200 8min/15min 80/90%

15 - 192 x 3

@40m2-3min/

6min95/100% 15 - 19 4 x 120/150 6-8min 90/95% 15 - 19 4 x 250 8-10min 80/90%

20 - +2 x 3

@40m2-3min/

6min95/100% 20 - + 4 x 120/150 5-7min 90/95% 20 - + 3 x 300 6-8min 80/90%

What is a speed session?


Rules of Engagement48-72 hours rest.

Percentage of effort – 95/100%.

300 – 400 metres of total volume.

30 minutes of total recovery.

No confliction with other weekly neurally demanding work.

Drill mechanics prior to session.

Keep warm.

Slow tempo on rest days that follow.

Speed network 2014

Technology

Transcript of Speed network 2014