Presentation on Athlete Development for Athletics

Summary1. Periodization

2. Training by Age

3. Sprints Phases

4. Teaching Drills

PeriodizationPeriodization is the systematic planning

of athletic or physical training. The aim is to reach the best possible

performance in the most important competition of the year. 

It involves gradual improvements during various parts of a training program for each period.

Conditioning programs can use periodization to break up the training program into the following

Division of Periodization

Division of PeriodizationOffseason (General) preseason (specific)In season (competition)Postseason (recovery)

Periodization divides the year round condition program into phases of training which focus on different goals.

Training OrganizationTraining should be organized and planned in

advance of a competition or performance. It should consider the athlete’s potential, his/her performance in tests or competition, and calendar of competition. It has to be simple, suggestive, and above all flexible as its content can be modified to meet the athletes rate of progress.

Training by Age – Long Term Development and Progression of Strength Training

Source:Bompa T. and Buzzichelli C., Periodization Training for Sports - 3rd Edition, Human Kinetics, 2015

Speed Development – Phases

5 phases and the “percent contribution” to the total race.

1. Reaction Time (1%)

2. Block Clearance (5%)

3. Speed of Efficient Acceleration (64%)

4. Maintenance of Maximum Velocity (18%)

5. Lessened Degree of Deceleration (12%)

Looking at this chart, it’s no wonder why sprint coaches elect to focus on speed and acceleration work.   But this doesn’t show the whole picture as one component can severely affect the next component.  For example, proper block clearance sets up for proper speed of efficient acceleration

Reaction TimeReaction time is measured

by the time taken from the firing of the gun to the first muscular reaction performed by the sprinter.

A bad reaction time will produce a very different 100 meter race pattern with the sprinter rushing through the next phases!

Block Clearance2 things come to mind.1) You need proper

biomechanics in the starting position in order to generate the greatest power to overcome inertia.

2)  The greater the force applied in driving from the starting blocks by the sprinter, the greater the initial velocity produced.

The block clearance phase sets you up for the next phase.

Speed of Efficient Acceleration

In the 40 yard dash, the athlete accelerates to maximum velocity in as short a time as possible. This also applies for the 100 meters.

However, the longer it takes the sprinter to reach maximum velocity, the greater the potential for the sprinter toreach higher maximum velocities (which is the goal for the 100 meters, right?).  Today we are seeing athletes such as Usain Bolt and Tyson Gay reaching top speeds well beyond the “traditional” 60 meters.

The word “optimal” comes to mind, where an effective acceleration phase can produce the highest maximum velocity.

Maintenance of Maximum Velocity

Optimizing is a popular word here.

An optimal combination of stride rate, stride length and ground contact time will produce the highest top end speed.  This topic has been discussed at lengths on this Blog.

As far as posture goes, the sprinter will be in a full upright position during this phase.

Lessened Degree of Deceleration

The sprinters’ ground contact time increases with fatigue.  We’ve seen that on the article Ground Contact Time, Stride Length and Fatigue in the 400m.

Staying relaxed, and “staying tall” with a high vertical displacement are common terms.  But a lot of coaches neglect the importance (and biomechanics) of the arms and hands.  Arm action is just as important as the legs.

Example WorkoutWarmup Sequence

Foam Roll (if available)HamstringsQuadsAdductorsAbductorsGlutesLower backUpper back

Jogging

Jogging 50m run 50m walk For more advanced athletes 4x100

at 90% or 8x100 at 80% Sprinters 100, 200, 100 Hurdles,

Throwers 1-2 laps 400, 800, 400H 2-3 laps 1500 and up 3-5 laps

Wall Swings (10 on each side) Front and Back Side to side Rotation Hurdle Fire Drill with fence behind

Drills Drills (3 of each in training, 2 of

each in competition) Skipping Toe walk March A March B March C Skip A Skip B Skip C Straight Leg bound Karioke Butt Kick High Knees Bounds Height Bounds Distance Shuffle (each leg) Fast Feet Pawing

Bottle Drills (5 - 10 times each), (spacing 2 shoes, 2.5, 3, 3.5, 4, 4.5, 5, 5.5, 6)

Mini Hurdles (if available)

Wind Sprints 30-50m (2-3 progressive speed)

Warm Down Sequence Stairs 5-10 times Extra Activity pushups, sit-ups,

dips etc. Static and Partner assisted

stretching (about 10-15 mins) Foam Rolling Jog a lap