TRAINING THEORIES FOR HURDLERS & SPRINTERS (60-800m)
5 BIOMOTOR ABILITIES Strength * Speed * Skill Endurance Flexibility * All 5 bio-motor abilities must be addressed at all times, but speed and strength are of primary importance in sprint training.
Combinations of Biomotor Power = Strength + Speed Agility = Skill + Speed Mobility = Flexibility + Skill
Posture and stabilization of the hip girdle are critical Posture/Pillar The pelvis region and pillar area are the root of all movements in athletics. Often, athletes train their legs and upper body at a very high level, but then tie them together with a weak pillar region. Stabilization of the pillar area affects force generation, range of motion & posture. Posture and stabilization of the hip girdle are critical
Levels of Difficulty
Specificity of Training If you want to run fast you have to run fast. USD Philosophy on training Drills are opportunity to teach.
Development of Motor Program Practice does not make perfect. It makes permanent. Part/Part/Whole Factors that affect skill development 10% rule
Speed Hurdles The goal of speed hurdling is to develop a motor program that resembles that of the desired race pace.
Sequencing speed hurdles Build to a consistent rhythm. Example 8-12H @ 8.20-8.30 (women) Challenge the rhythm to break through to faster times.( college women) 4 H @ 8.30 + 12 m (5 steps) + 2-3 H @ 8.30 21m start + 1-3 H @ 8.30 + 12m (5 steps) + 2-3 @ 8.30
Speed Hurdle Training Runs for sprint hurdles Drill Men/Boys Women/Girls Reduced distance and height to H1 13.42 @ 39/36 12.70 @ 30 Add steps to first hurdle- 10 strides 17.22 @ 39/36 16.20 @ 30 12 strides 21.02 @ 39/36 19.70 @ 30 Combine above starts w/ 3 strides between 8.84 @ 39/36 8.20/7.80 @ 30 5 strides between 12.84 @ 39/36 12.20/11.30 @ 30 Combine 5 & 3 step pattern 8/5/5/5/3 or other patterns ending with 3 steps 3 stride pattern Reduce each hurdle by 50 cm to 10 cm Assisted Hurdling 3 % downhill or towing Courtesy of Dennis Shaver LSU Track
Acceleration Acceleration-the ability to quickly move the body from rest. Involves force application…Accel is powerful, not quick Training includes- High intensity sprints of 10-40m @ 95-100% with high recovery. (ex: starts, blocks, shift drill, resisted sprints, plyo’s, etc…)
Shift Drill 0-1 .85 1-2 .95 2-3 1.27 3-4 1.48 4-5 1.59 5-6 1.65 6-7 1.71 7-8 1.86 8-9 1.88 9-10 1.90 10-11 1.97 11-12 2.01 12-13 2.05 13-14 2.09 14-15 2.12 15-16 2.16 Gary Winkler, Univ. of Illinois Teach hips over the tape- not reaching! Shift Drill- designed to choreograph the stride pattern during acceleration. This exercise challenges the athlete to put greater force into the ground through proper mechanics of the first 16 steps. Great to teach the transition between accel and max velocity.
Best indicator of success? Flyin 30 meter Develops Speed Endurance. locks in max. velocity. In’s and out’s 15-25m accel10-20m “in”20-10m “out”10-20m “in”20-10m “out”10-20m “in” In’s= focus on sprint mechanics, good force application, movin’ fast Out’s=focus on “controlling” technique, refocus on proper running, should see very little lose of speed. -Increase In’s and decrease out’s as season progresses. -Can be used for race modeling and breathing patterns.
Myths of Track Long strides are good. (Putting your foot down is good.) Be quick out of the blocks. (Be powerful out of blocks) FULL RANGE OF MOTION Stay low out of blocks (emphasis should be on powerline) Get out HARD! (understand race tempo- 26/28 = 54) Be “in shape” (Speed is the best predictor)
Work –Recovery Cycle 3-4 weeks or 21-28 days = 90 % adaptation 3:1 ratio Planned Recovery- High Intensity/Low volume Testing/Evaluation
Themes for training The last thing that you do each day is what the body remembers! Don’t let workouts turn into death marches. Is it better to run 300-400-500 or 500-400-300? What are you trying to accomplish?
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