Clyde_Hart 200 Meter Training

8/3/2019 Clyde_Hart 200 Meter Training

1/24

200 Meter TrainingCoach Clyde Hart8aylor UniversityWaco, Texas

As is the case in all Track and Field running events, the runner willhave certain strengths, and the training of that individual would depend onwhere these strengths lie. The 200 meter runner will usually fall into one oftwo categories, A-100/200 type or 8-200/400 type. In some rare cases youwill have individuals that will possess ability to fall into both.

It is important to establish early on which type your 200 runner is. Ifeel very strongly that training should always be directed at a runner'sstrengths more than to their weaknesses. There is a time and place in thetraining program to improve upon a runner's weaknesses. In the case ofthe 200 meter runner, this should be done periodically throughout theirtraining year. It will be different for each of the two types, For example, ifthe 200 runner is a 100 meter type, then that runner's Off Season trainingprogram should incorporate drills and workouts that will enhance hisendurance and strength. In the case of a 400 meter type runner, we need tobe consclous of the fact that this runner needs to work on their quicknessand stride rate, and this needs to be done throughout the course of theyear with more emphasis being done in late season.

A famous coach once made the statement that too many coacheswork too long and hard to improve upon the weaknesses of their runners,and neglect to work on their strengths. Once you have determined whattype of 200 runner you are working with, then you need to proceed with aprogram designed to ultimately enhance his strengths. There are somebasic principles that I like to use as guidelines working my 200 runners.

Go from quantity to quality.II Strength is synonymous with speed.III Relaxation is the key element in good 200 meter running.IV Minimize all-out speed running in practice.As to the race strategy and overall technique in racing the 200 meter

as opposed to the 100 meters, I feel there is a distinct' difference. Toomany outstanding 100 meter runners are tempted to run the 200 meter inthe same fashion that they are accustomed to doing in the 100 meters. Ifeel this is a mistake


2/24

The 200 meter runner has to realize that at about 50 to 60 meters theyhave to stop pressing andget into a relaxed sprint rhythm. This will help tomaintain their velocity throughout the course of the race. It is a commonmistake on the part of the 200 meter runner to try to press all the waythrough the first 100meters, and then attempt to hang on at the end. The200 runner can maintain within a few hundredths of a second, his besthundred meter time by relaxing and mentally concentrating on getting intoa relaxed running style. By doing this he will have a better chance tomaintain his top speeddown the final straightway where ultimately the 200meter will be won.

I believe in trying to minimize the amount of all-out sprinting inpractice. As an example, take the case of Michael Johnson who trains as aB-Type(200-400),hewas limited in his speed work to practice starts, relayhandoffs and racing, andspeed drills. If speed drills are implemented inworkouts at the proper time, then nothing is lost, and a lotcan be gainedbyminimizing all out sprinting.

I would advise working on starts around the curve. One particular drillthat we use is to placeamarker in the lane at 30meters and have yoursprinter take 4 to 6 starts at this distance, and then move the marker out to40 meters, take one start there, andcontinue moving the marker out untilthe runner has taken starts at least through the first 60 meters.

I amenclosing somesampleworkouts for each of the four trainingperiods of our year at Baylor University. I hope they will be of assistanceto each of you in working with your 200meter runner.


3/24

200 Meter TrainingSample Workouts

I. Pre-Season (Sept.-Oct.-Nov.) (grass area preferred)Monday 1. Warm-up (30 min.)2. 6 x 100 Technique runs3. 16 x 20036 (39)24. Wgts.Tuesday 1. Warm-up (30 min.)2. 6 x 50 Technique runs3. A - 4 x 350 (35) 52.510

B - 4 x 600 (75) 1:52104. 800 cool-down slow (grass)Wednesday 1. Warm-up (30 min.)

2. 10 x 50 Technique runs3. 3 x 5 Long Hills (300)24. 1 x 800 Jog5. Wgts.

Thursday 1. Warm-up2. 15 min. Cross-Country RunFriday 1. Wgts.II. Indoor Season (Dec.-Jan.-Feb.)Monday 1. Warm-up2. 3 x 150 Build-ups

33. A - 8 x 200 282B -10 x 2002824. 4 x 40 Quick Action305. Wgts.


4/24

Tuesday 1. Warm-up2. 3 x 150Build-ups3. S-10Starts (curve)4. A - 2 x 300 (26) 395B- 2 x 450 (54) 6210

5. 1x 20030wkl2006. 1x 5 Short hills (100)2Wednesday 1. Warm-up2. 3 x 150Build-ups

33. Starts 6-Scurve4. A - 2 x 250 (26) 325

B- 2 x 350 (26) 4655. h-drill 3 x 1036. 1x 20029

57. Wgts.Thursday 1. Warm-up2. 3 x 150 Build-ups3. A-6x 100

24. B - Sx 10025 . 1 x SOO 295

Friday 1. Warm-up2. 3 laps (60/40) walk curves3. 1 x 200 (2S)(42)wkllap


5/24

III. Early Season (Mar.-Apr.-May)Monday 1. Warm-up2. 3 x 150 Build-ups3. A - 6 x 200 262B -10 x 2002624. 4 x 40 Quick Action

30sec.5. 2 x 20030306. Wgts.

Tuesday 1. Warm-up2. Starts 6-8 curve3. A - 2 x 250 (25) 315

B- 2 x 450 (53) 61104. 4 x 40 Quick Action305. 2 X 2003030Wednesday 1. Warm-up2. A-3x 150 (18)

5B - 3 x 350 (26)4653. 4x40304. 2 x 20030305. Wgts.

Thursday 1. Warm-up2. A - 2 sets speedmakers (60/40)B-3 sets speedmakers (60/40)3. 2 x 2003030

Friday 1. Warm-up2. 3 laps (60/40)3. 1x 20028wkl200


6/24

IV. Late Season (June-July-Aug.)Monday 1. Warm-up2. A - 5 x 200 251:45

8-7 x 200251:453. 4 x 40 Quick Action304. 1 x 20028wkl2005. Wgts.

Tuesday 1. Warm-up2. Starts 6-8 curve3. A - 2 x 250 (23) 28

58- 2 x 450 (50) 57104. 4 x 40 Quick Action305. 2 x 200 3030

Wednesday 1. Warm-up2. A - 3 x 150 (16)58 - 3x 350 (24) 44

53. 4 x 40 Quick Action304. 2 x200 30305. Wgts.

Thursday. 1. Warm-up2. A - 2 sets speedmakers (60/40) (progressive)8 - 3 sets speedmakers (60/40) (progressive)3. 2 x 2003030

Friday 1. Warm-up2. 3 laps (60/40)3. 1 x 20026wkl200


7/24

200 meter trainingI. Determine what type of 200 runner

will be trained.A. Speed type 100/200B. Endurance type 200/400

II. Determine training methods accord-to the runner's strengths.A. Work to improve weaknessduring off-season.B. Work to develop strengthsduringtheentireyea~

III. Set up a program to best developboth areas: strengths and.weaknesses

1


8/24

A. Divide year into four equalsegments:Off-seasonPre-seasonEarly seasonLate season

B. Select training site, grass, hills,etc.c. Begin related conditioningactivities, weight training,plyometrics, swimming, hill

running, etc.IV. Go from quantity to quality inDeveloping a training program

A. Build a base with aerobictraining2


9/24

B. Use a pyramid approach tosetting up training programv. Strength & speed are synonymous.Ways to get stronger are:A. weight training (standard weighttraining programs)B. related strength training (plyo-metric, hill running, sand run-ning, resistance rope runs, etc.c. Endurance runs, pure aerobicrunning.D. Tempo endurance runs,aerobic running in slow, high,volume number of runs.E. Strength endurance (runs thatlast longer than 10 seconds.)

3


10/24

F. Power speed (emphasis is onspeed of muscle contraction, isusually done with fewer than 10repetitions and no more than 10seconds per repetition.)G. Event running (runs with racestrategy in mind, working on

different aspects of the race.)H. Speed runs (will vary fromdistances of 30 to 150 meters)

v. Relaxation: the key to goodsprintingA. Body mechanics must beperfected.

B. Mental image must be developedof what is required in relaxation.of body parts.4


11/24

c. Drills are implemented to stressthe importance of relaxation.D. 150 meter build-ups, working onincreasing speed while nottightening up.E. Speed-maker drill, sprints and

Jogging.VI. Minimizing Speed in Practice

A. Slower running allows for morerunning and more running willincrease strength.

B. Slower running allows for lessrest between runs. Less rest willincrease strength.5


12/24

c. Slower running will aid sprinterin learning better technique andthus help sprinter's ability torelax.

D. Slower running will help protectsprinter from injury.VII. Developing the Start

A. Make sure the strong leg is in thefront block of the starting blocks.B. Proper distance must be deter-

mined between each block.C. A comfortable starting positionmust be determined.D. 200 starts should be done on the

turn of the curve.6XI. Race strategy and technique


13/24

A. Start should be as fast aspossible while negotiatingthe curve.

B. Drive hard for the first 50meters

c. From 50 meters to 150 meterssprinter must focus on main-taining maximum velocitywhile trying to stay relaxed.D. From 15'0meters on to the

finish, sprinter must try toaccelerate speed while keepingtechnique intact.7


14/24


15/24

Speed DevelopmentI. Speed can be improved with proper

training.A. Genetic makeup determines anathlete's maximum potential,

but improvement is possible ....to what degree is largely up tothe athlete and those personswho direct the training.B. The degree of improvement that

the athlete will make is deter-mined by his abilities, his choiceof training, and his coach.II. The coach must first identify sprintcandidates

A. Fast-twitch and slow-twitch fiber1


16/24

B. Flexibilityc. Reaction TimeD. Body fat (restricts speed ofmovement)E. Physical make-up (size)F. The speed of muscle contraction(can be improved with propertraining)

III. Explosive PowerA. Speed in short distance runningcan be improved throughstrength/power trainingB. The speed of muscle contraction. can be improved with propertraining. 2


17/24

IV. Running Stride LengthA. A key element in the speed

equationB. If done improperly, it can bea disadvantage to the sprinter.

V. Stride rate (steps per second)A. Can be improved without hurt-ing stride length.B. Just like stride length, if the

stride rate is not executedproperly, it will be a major.disadvantage to the sprinter.VI. Relaxation and Technique

A. This is the third element of thespeed equation along with stridelength and stride rate.


18/24

B. Like the other two elements, ifThe athlete doesn't practicerelaxation and proper technique,he will be at a disadvantage.

VII. Training the SprinterA. Year-round program of trainingB. Use the pyramid approach tosetting up the year's trainingprogram.c. Always go from quantity to

quality.D. If the athlete takes the time toreload, he will never peak tooearly.

VIII. Work to improve the keyelements in good sprinting4


19/24

A. Overall conditioning and fitnessB. Specific conditioningc. Stride LengthD. Stride rateE. Foot placementF. Air-timeG. Recovery leg.

IX. Improving Stride LengthA. Better sprinting formB. Legs and ankles must getstronger

5


20/24

c. Work to improve both hip andankle flexibilityx. Improving Stride Rate

A. Proper warm-up can enablesprinter to have faster striderate.B. Body fat can hinder stride rateif body-fat ratio is too high.c. Strength/power training (weighttraining and plyometrics) are a

great benefit to development ofstride rate.D. Sprint-assisted training hassome benefit, but the verdict isstill out on how much it benefits.E. Down-hill running

6


21/24

F. Fast-action drills, such as the h-drill is helpful in developingstride rate.G. Pawing drill is great in develop-ing the recovery leg.H. Ladder-on-the-ground drill

requires fast action of therecovery leg.XI. Speed-Maker drill

A. Designed to incorporate all theelements in fast sprinting intoone drill.

B. This drill allows the coach to bein position to observe therunners as they run repeatedshort sprints of 60-70-80-90meters.

7


22/24

c. During this drill, the athlete isfocused on proper sprinttechnique and can be correctedby the coach as he passes byduring his recovery phase.

XII. Train slowlRace fastA. Run full out in only a few of thetraining sessions.B. Starts, relay hand-offs, anddrills that cover 60 to 90 metersare the only drills where full

effort is required.C. Cuts down on injury possibilitiesD. Slower runs allows the athlete torun more in training, while

resting less.8


23/24

E. Strength and speed aresynonymous.F. Strength is gained not only inthe weight room but on thetrack. Design a trainingprogram to develop strength andendurance in sprinters.

9


24/24

Documents

Clyde_Hart 200 Meter Training