Sprinting Presentation

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    Physical and Mental

    Requirements for Success

    Sprint Freestyle

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    Physical General

    General Physical Preparedness

    Athletes are trained to perform multiple, diverse andrandomized physical challenges

    Cardiovascular and Respiratory endurance Coordination

    Stamina

    Flexibility

    Strength Power

    Speed

    Explosiveness

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    Physical Specific

    Specific Physical Preparedness

    Posture

    Bodyline

    Balance

    Reaction Time

    Energy systems (Aerobic Anaerobic)

    Prepare for movements in a specific activity

    50

    100

    200 Freestyle

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    Physical Specific

    Movements specific to an event

    Diving

    Turning

    Breakouts

    Breathing technique Stroke breakdown (Catch, hip rotation, kick)

    Related movements that mimic certain aspects of the movement

    Roll-Jump on mats

    Med-ball throw-downs

    Standing Lat pull-down (straight arm)

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    Physical - Movements

    Simple to advanced movements

    Squat jump - Depth jump off box

    Clean Clean, press, squat

    Statically and Dynamically

    Bridges/negatives

    Cleans/rope climb Explosive box jump chins

    Dryland Water activation (pull-ups sprint)

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    Physical - Movements

    Strength to weight ratio and flexibility

    Chin-ups

    Push-ups

    Plyometrics Pilates

    Olympic weightlifting

    Explosive power

    Athleticism & mastery of critical motor recruitment patterns

    Multi-joint movements

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    Physical Individual Differences

    One size does not fit all

    Well designed programs should be based on ourindividual differences and responses to exercise.

    We all have a slightly different response to an exerciseprogram.

    Cesar swims light on recovery mornings

    Fred Needs 2 rubs per week

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    1500m 3:26 400m 3:40

    El Guerrouj Biedermann

    800m 1:41 200m 1:42Kipketer Biedermann

    400m 43 100m 46

    Johnson Cielo

    200m 19.1 50m 20.9

    Bolt Bousquet

    Track Swimming

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    Physical - Overload

    To increase speed endurance, muscles must work for a

    longer period of time than they are used to or at a higherintensity.

    Ex. 100 x 25s @100 Pace

    10 0n 60-50 easy

    10 on 60-100 easy 10 on 55-150 easy

    10 on 50-200 easy

    10 on 45-250 easy

    10 on 40-300 easy

    10 on 35-350 easy 10 on 30-400 easy

    10 on 25-450 easy

    10 on 20-500 easy

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    Physical - Specificity

    Consistency

    If you want to be a better sprinter, you need to SPRINT!

    Attitude/Mind-set (Belief)

    Repetition

    Exercise movements, energy systems utilized, andtraining intensity must be closely paralleled by the

    training routine to derive the intended performanceenhancements.

    Over-kill: How much is too much?

    Cesar (Mare nostrum 22.5 Olympics 21.3)

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    Physical - Adaptation

    Rest

    Continual stress on the body and constant overloadwill result in exhaustion and injury, and a decrease in

    efficiency. Increased efficiency

    Recovery

    Swimmers learn to coordinate muscle movementsand develop event specific skills.

    Tuesday/Thursday at Auburn are RECOVERY days.

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    Freestyle Progression Drills

    Body position kick - flat

    Body position kick with hip rotation

    Underwater freestyle swimming

    Hand-Fingertip drag

    Swimming perfect at slow speeds

    4 x 25 speed progression

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    10 workouts per week: Threshold, Active rest, Speed-Drills, Lactate

    9 workouts per week: 2 @ 30min, 2 @ 1hr, 5 @ 1.5hrs

    2 hour workouts; Wed morning off

    Tuesday and Thursday morning off

    Power/skills, Recovery, Progression (3 swim, 2 kick)

    7-8000m per workout: 2000 W-up, 4000 Main set, 1000 Cool-down

    4-5000m per workout: 1000 W-up, 2500 Main set, 500 Cool-down

    Traditional Program vs. Auburn Sprinting

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    Physical - Progression

    6 Month Season

    4 x 1.5 months (6 week blocks)

    optimal level of overload and an optimal time

    frame for this overload to occur.

    1st: Speed Endurance

    2nd: Speed Strength

    3rd: Speed Power 4th: Speed Explosiveness

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    Speed Progression 1st Period

    SpeedEndurance

    400 pace type work Short rest: 10-40 sec

    Distances: 50-200m Work: 25-30 min 4 Swim 2 Kick

    workouts per week 2 Lifts 2 Dry-land

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    Speed Endurance 1st Period

    SpeedEndurance

    3 rounds:

    6 x {100 swim + 50 kick}4 x 50 ez backstroke :60

    IntervalsR1 1:40 + :45 (1:20-35)(Swim aerobic + kick fast)

    R2 1:40 + :50 (1:10-40)(Med + med)

    R3 1:40 + :55 (1:00-45)(swim strong + Kick aero)

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    Speed progression 2nd Period

    SpeedStrength

    200 pace type work Short rest: 30 sec-

    2min Distances: 25-150 Work: 15-20 min 4 swim 2 kick

    workouts per week 3 lifts 1 Chains

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    Speed strength 2nd Period

    SpeedStrength

    12 x 50 1 BK + 3 @ 140-150 :50300 fr/drill or bk/fr 5min9 x 25 1 under h2o, 1 @ time and tempo(1.3, 11.5 and 13.0), 1 ez @ :40125 ez

    9 x 50 1 Bk + 2 @ 160-170 1:00300 fr/drill or bk/fsr 5min9 x 25 1 under h2o, 1 @ time and tempo(1.2, 11.0 and 12.5), 1 ez @ :40125 ez

    6 x 50

    1 Bk + 1 @ 180-190 1:10300 fr/drill or bk/fr 5min9 x 25 1 under h2o, 1 @ time and tempo(1.1, 10.5 and 12.0), 1 ez @ :40125 ez

    100 from the blocks for time

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    Speed progression 3rd Period

    SpeedPower

    100 pace type work Longer rest: 2-5min

    Distances: 25-75m Work: 5-10min Lactate training 3 swim - 2 Kick

    workouts per week

    3 Lift

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    Speed power 3rd Period

    SpeedPower

    4 x 50 varied pace (15m fast)

    100 easy

    2 x 25 Dive fast, 65 easy FES300 swim

    2 x 35 fast kick + 50 easy300 swim

    2 x 50m push + 65 easy BES300 swim

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    Speed progression - 4th Period

    Speed

    Explosive

    Over speed typework

    Distances: 15-25m

    Long rest: Whenready

    Work: 1-2min oftotal effort

    2 swim 2 Kickworkouts per week

    3 Lift

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    Speed Explosiveness - 4th Period

    Speed

    Explosive

    Power Racks

    Stretch Cords

    15m Pool

    Fins + Speed paddles

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    Auburn Sprinting Principles

    Mental No use worrying about things beyond your

    control, because if they are beyond your

    control, no use worrying. No use worryingabout things in your control, because if theyare in your control, no use worrying.

    - Michael Jordan

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    Mental - Stress

    Stress is a result of our perceptions

    When athletes perceive their skill as adequate for the taskat hand, they are in a position to trust their bodies andincrease the likelihood of experiencing flow or getting in

    the zone. Fred - France 4x100 Beijing

    Anxiety

    With good nervousness, athletes interpret these feelingsas preparation to compete and think confidently abouttheir ability to trust their bodies.

    Cesar TYR suit - Beijing

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    Mental Arousal & Anxiety

    Arousal A successful athlete is prepared, confident,

    relaxed and only moderately aroused.

    Awareness (Control of thoughts andfeelings)

    Alexei - Beijing

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    Mental - Concentration

    Our ability to focus on certain things and not on others.

    Guide athletes in acknowledging their emotions andchoosing to engage in facilitative thoughts andbehaviors to get through the current situation.

    Focusing on key details related to success andignoring potential distractions.

    Cesars 100 Free

    Beijing/Rome

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