1. Fitness Training Methods: Speed Btec Sport and Leadership

2. Learning Outcomes Identify the 3 types of sprint training Describe them using examples Explain the advantages & disadvantages of sprint training

3. Starter https://www.youtube.com/watch?v=93dC0o2a Htohttps://www.youtube.com/watch?v=93dC0o2a Hto ▫Acceleration- power ▫Co-ordination of arms & legs- Drives arms & high knees ▫Muscular strength/endurance of legs & arms contractions- can go over and over again Question: Why is Usain Bolt so fast?!

4. Hollow Sprints Complete a series of sprints with a ‘hollow’ period of jogging/walking in between. 1.Set out 10 cones at 20m intervals 2.Sprint for 20m, jog for 20m until the final cone (1 set). 3.Complete 8 sets. If intensity is too much you can lower the intensity of the ‘hollow’ period to a walk.

5. Evaluation AdvantagesDisadvantages No special equipment needed Easy to carry out & organise Can be make sport specific Performer may lose interest due t0 repetition Need to maintain focus & motivation throughout

6. Acceleration Pace increases from a stand-still or rolling start, to jogging, to striding, then to a maximum sprint. Different drills such as resistance & hill sprints can be used. 1.25m hills (15-degree gradient) X 8 2.Walk or job back down the hill to start 3.1.5-2.5min rest between reps

7. Evaluation AdvantagesDisadvantages No specialist equipment needed Easy training method to organise and carry out Performer may lose interest due to repetition. Need to maintain focus & motivation throughout.

8. Interval training Individual alternates between work periods and rest & recovery periods. Work intervals are short and intense, working at high intensity. Warm up & cool down are essential for safety! To develop speed, increase the number of rest periods, decrease the work interval and increase work intensity.

9. Evaluation AdvantagesDisadvantages No special equipment Can be tailored to specific sports Can be tailored specifically for speed and anaerobic endurance gains Distance, time and intensity can meet individual training needs Performer may lose interest due to repetition Needs careful planning

10. Tasks Complete the worksheets and the exam questions.