Keys to getting FASTERTo improve one’s speed an athlete must obtain proper technique and form, while balancing workouts with proper rest.

•Warm-up•Frontside mechanics•Backside mechanics•Improve stride length•Improve stride frequency•Understanding phases of racing/sprinting•Developing speed and conditioning the body and the mind to hold that speed•Workouts and cycles•Energy systems•Drills

Warm-upPurpose

To prepare for workMentallyFocus

Concentration Physical

Increase core body tempIncrease muscle tempLubricate muscle sheath

In essence the goal is to achieve an optimum temperature level at the core of the muscle tissue not at the superficial level, combining this with mobility for tendon stretch

Warm-up Drills Jog 800m non stop Toe and Heel walks 20m each (alt toe and heel straight, in out) Pull To chest A’s pull heel through butt Side steps 2x20m Rest shake legs (1-2 min) Skipping flat 2x20m Skipping toes (straight, out, in 1x20m each one) Picking up gold 2x20m 2x50m over stride Ankle Hops 2x20m Dorsiflexion 10 rest 10sec 10 Quick bounces 12 rest 3 sec 12 Hamstring Swings 15 each leg Ethiopian Skips 30m 2x50 build up to 80% (1-2 rest between keep moving) Running A’s 3x20m Shake legs, bounces, Quick Starts (70%, 80%, 90%) 10-15m When waiting for vent bounce, shake, move legs every 3-5 min

Dynamic vs. Static StretchingDynamic allows the muscles to be ready to fire.

Whencompeting an athlete wants the muscles

springy.

Static makes muscles long and slow. This is good when

the body is done working. It may also be done before

dynamic, as long as the body has had some type of core

temp raising.

Frontside MechanicsImprove front side mechanics (dominate)Power from hip flexors and hamstrings

The ability to use hip flexors and hamstrings on the

downward pull allows force to be applied to the ground.

Grad the ground and pullPush down to the ground

Frontside mechanics

Force is being applied downwardUsing hips and hamstring allow the leg to

be pulled

Backside MechanicsBackside mechanics

Power from the extensors of hip and kneeKnee drives forward and upward—applies force

down and back

Backside Mechanics

Pull knee through (A’s)Knee drives forward and upward—applies force

down and back (frontside)

Leg Position

Heels pulls through butt then through knee making a figure 4

Foot Position

The foot needs to be dorsiflexed (toes up). This allows the foot to generate power from contact. Ready to Spring

Stride Length & Frequency

If stride length and frequency is improved; speed will improve.

To obtain this one must use proper form and technique.

BlocksUse of starting blocks

Force application on blocksBody positionLeg AngleWeight on feetArm Drive

Arms begin to split with movementProject body out and up

Block SettingDistance from lineBlock pad separation distance

Blocks Cont.Mark Position Hands straight below shoulders Arms straight, shoulders tall Proper head position

Set Position Raise hips up slow Front leg at 90-100 degrees Back leg 120-140 degrees Load Blocks Shoulders directly over hands

This will allow for faster hand movement

G0/”Bang” A fast backward drive of arm opposite the front leg is very important.

Backward drive of elbow initiates the front leg backward thrust against the block and if backward arm drive is fast and full, it will ensure powerful movement and a full leg extension against the block.

Arm action

Push off Blocks

Knee drive

Forward and up DriveUse of Blocks

Arm DrivePowerTechnique

Phases of Sprinting 100mStart/ReactionUse of starting blocksBody PositionReaction (Set, Go/”Bang”)Acceleration/Drive/Power (65% of race)Goal to achieve top speedUse of arms, hips, knees, hamstrings,30-65m First 30m as the highest % of speed increaseMaximum velocityOnes top speed65-?mMaintenanceOnce top speed is achieved an athlete must stay focused and try

not to force speedDecelerationAll athletes will slow from ?-100m Athletes must continue to focus and run through finish line

Phases of Running 200mStartLike 100m for first 50m

Second 50Run down into the trackPrepare to runoff the turn from the relay zoneThird 50Maintain the same velocity as best as you canAttack this portion aggressivelyFourth 50Maintain form and proper tech (do not force)Knee lift and arm driveRun through finish line

Phases of running 400mThe 400m is broken into five parts

1. StartUse of blocks Not as must action as 100m start2. First 100m92% of best 100m3. Second 100m95-97% of best 100m4. Third 100m90% of best 100m5. Finish80-82% of best 100m

ExtraSprinters need to open arms on the back swing to

allow for complete stride extension: arm action controls the rhythm and range of motion on the leg stride (short arm action leads to reduced leg extension.

Rest is a key component to running fast. Just because you can do more does not mean you should do more.

Hurdles HHStart7 steps , lead leg in front of blocks8 steps, lead leg in back of blocksUp by 5th step , find and attack hurdleHurdlingHighest point prior to hurdleDownward angle through hurdleSlight bend in lead leg knee

(lift knee not at hip)Pull lead leg down past hurdle (hamstring)Trail leg heel tight to buttDrive knee into hurdlePull trail through to front

Run away from hurdleMust develop a rhythm

Heel tight to butt