Overview

1. General training program because I combine long and short sprints. Hard - Easy workouts Speed endurance day Longer runs of varying distance, rest, drills Speed day Short runs, good recovery, emphasis on technique, flexibility and range of motion. Occasionally tempo endurance day Practice begins with a dynamic stretching period. Then we do our sprint workout. Next is our event work. After that is an ab circuit We all cool down together and that is when we static stretch Overview

2. Ways to improve speed Stride length - flexibility Stride frequency Acceleration - explosion Form Speed endurance Development training should include Strength Resisted Overspeed/assisted Plyometric exercises Form running Interval training/speed endurance Running Speed

3. 120 yard test Record each of the 40 yard segments Compare 1st and 2nd to assess acceleration Compare 2nd and 3rd to assess speed endurance .7 second difference needs improvement Right and Left leg hops. 15 yard flying start, then a 1 legged hop for 20 yards. Time hop. Leg hop times 2.5 and under is very good 2.6-3.0 is good 3.0 and above needs improvement Plyometrics and Weight training will improve deficiency's Assessing speed

4. Quick feet test Use a rope ladder set at 18 inches. Time for 10 yards 2 times. Start timing when first foot touches ladder. Stop when they contact ground past 10 yards. Jr hi boys 3.8 Jr hi girls 4.2 High school boys 3.3 High school girls 3.8 College boys 2.8 College girls 3.4 Assessing speed

5. Strength training • Invaluable in lengthening athletes stride • Best lifts to use • Squats (back and front) • Power cleans • Split squats • Lunges • Step-ups • Calf raises • Bench (incline) • Flys • Curls

6. Why those lifts?

7. Resistance training • Can be used to produce a longer stride. • Running uphill • Towing • People • weighted sleds • Running up steps • Running in water • To be used sparingly as it can reduce stride frequency

8. Over-speed training • Over-speed training • Downhill running • Slight grades. • Controlled speeds • Focus on form • Watch for over-striding • Braking effect • Towing • Treadmill running at high speeds • 1-4 mph faster than max speed • High speed biking

9. Hurdle circuit Over-under Spinal twist (knee lead) Spinal twist (foot lead) Step over (sideways, face both directions) Scissors Skip kicks (straight leg) Skip Kicks (bent leg) Hurdle hops Wall Circuit Running hi knees Fast leg right Fast leg left Leg abductions - extensions Achilles stretch Scorpion Froggers Groiners Flexibility

10. Plyometrics Tuck jumps Rocket jumps Lunge jumps Line hops Skips for height Skips for distance Straight leg bounds Standing long jump Clap push-ups Medicine Balls One leg squat Med ball squat Med ball lunge I Med ball lunge II Slams Knee throw to push-up Plyometrics and medicine balls

11. Sprint technique drills • High knees • A skips • B skips • Fast leg cycles right • Fast leg cycles left • Fast leg cycles alternating • Butt kicks • Backwards run • Majorette • Low walk • Carioca • Side to side lane lines • Standing start (blocks) • Falling start

12. Sprinting form • Foot Placement • Should not run on toes • Foot should make contact slightly ahead of center of gravity. • Forceful pushing of rear leg is key to driving power. • Knee Lift • Knees should only be lifted high enough for the maximum stride length desired. • Do not overstress knee lift. • Trail Leg • Natural movement in response to the drive of the opposite leg. • Arms • Used to counteract twisting of trunk. • Concentrate of backward swing of each arm.

13. Sprinting form • Hands • Do not clench fists or let them flop at wrist • Curl fingers w/ thumbs resting on index fingers. • Head • Head in a neutral position • Eyes straight ahead • Relaxed jaw and neck • Body Lean • The faster the acceleration the more the lean. • Wind is a factor • When acceleration ceases so should body lean. • Must maintain posture into finish.

14. Multi-throws Over the head backwards Between the legs forward Squat throw Lunge throw Block throw Depth jump throws Starting drills Dummy starts Block work - 20m explosions Hand sweeps Harness starts Multi-throws and Starting drills

15. High oxygen debt. Lactic acid buildup. Distances vary. Distance determined by 2 to 2 1/2 times the distance. Full recovery. Quality runs. Workout examples 10 x 100m 6 x 150m 5 x 200m 4 x 300m 3 x 350m 2 x 450m 2 x 500m Ladders Hollow sprint 5 to 10 minute rest intervals Speed endurance

16. Short runs Usually fewer than 10 repetitions Try not to go more than 10 sec. per repetition Adequate recovery time Emphasize technique Workout examples Flying 30’s In and outs Russian sprints “Bare-footin” Curve sprints 150m buildups Downhill running 40m blocks and lean 100 pace 100 race Speed

17. Aerobic workout. Increases oxygen uptake. Shortens recovery time More and longer workouts. Runs at a slower pace Learn rhythm and tempo. Emphasis on quantity not quality. Short rest intervals Workout examples 8 x 200m 6 x 300m 50-100-150-200-300-350; walk back R.I. 8 x 150m Speed-makers; 50m sprint, 50m cruise, 50m jog. 2-3 minute rest intervals on average Tempo endurance

18. Maintain good sprint posture and stride action through the finish line. Maintain same stride as in the middle of the race. Good ankle dorsal flexion. Maintain stride frequency - quick not long. Vigorously drive your arms. Lunge forward at the finish line on last stride. 2 ways. Step onto finish line with head down and both arms thrust back - falling motion. Drive the forward arm through the line and the opposite arm back and around to rotate the trunk. Finish phase

19. Macro cycle Weeks 1-2 Monday speed endurance Tuesday general endurance Wednesday tempo endurance Thursday Speed day and technique Friday speed endurance Week 3 Spring break Provide workouts for kids Weeks 4-9 1st practice speed endurance 2nd practice speed day 3rd practice speed technique day 4th practice speed day Weeks 10-12 1st practice Speed endurance 2nd practice events only 3rd practice speed day 4th practice Technique Calendar

20. various • Gorilla circuit • General endurance • Combines plyometrics with abs and sprint technique • Rainy day workout • Stations with a coach - rotate after X amount of time • Med ball • Ladders • Abs • Plyometrics • Starting drills

21. The American Method of Sprinting and Relay Racing. By Ken Brauman and Ken Taylor BFS magazine Coaching Track and Field Books. Countless coaches and athletes. Sports Speed By George Dintiman, Bob Ward and Tom Tellez Many different videos. Resources