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“Necessity is the mother of invention.”
Developmental Stage Recognition
As coaches, we all must make initial evaluations of our athletes to determine at what stage of overall development we have them
Have a finite timelinei.e Freshman Year HS to Senior Year HS, Junior Year HS to Freshman Year College, etc.
We are coaching today to prepare for tomorrow
Avoid Event Specification Too Early in Development Stages
Strictly defining an athlete as a short or long sprinter/hurdler has the potential to stunt development both athletically and psychologically
RANGE IS KEY!10.70/21.90 vs 10.95/22.20/49.30
Teaching General Sprint Skills to All Athletes
As a coach, we do not want to be in a competition situation and find ourselves limited by what we have not taught
Mechanics
Emphasizing the importance of drilling as skill development, not generalizing it as a “Warm-Up”
Sprinting is a sport of immeasurable skill
As coaches, we have the responsibility of not differentiating our sport from “ball sports” in regards to the skill and ability necessary for an athlete to be successful
Drill Menu
Drill Prep
400m Skip/Stride (Skip for 100m, Stride for 100m, Skip for 100m, Stride for 100m)3-Way Lunge – 5 Each Leg – Front Lunge, Side Lunge, Reverse Lunge2-Way Leg Swings – 10 Each Leg - (Front/Back and Side/Side)Back Plank – Scissors (Cross/Vertical/Cycle) – 10 Total Each PositionWalking Knee Pull – 10 Each LegStraight Leg Ground Touch – 10 Each LegWalking SI Joint Pull – 10 Each LegKnee Pull/Ground Touch/SI Pull Combo – 5 Each Leg
Drill Menu
Drills (30m plus 10m sprint transition/finish)
Skip and ScoopCarioca High KneeAnkle Step-OverA-SkipA-Skip for DistanceB-SkipHeel to GluteBackwards A-SkipStraight-Leg BoundA-RunAccelerations – 10m, 20m, 30m, 40m, 50m
General Sprint Skills
Acceleration
Body PositionLow Heel RecoveryExtensionLinear MovementToward Point B
General Sprint Skills
Block Start
Make all athletes comfortable with the basic mechanics of the block start, both on the straight and the turn
Relay Legs
Make all athletes comfortable with running every leg of the 4x100, carrying the baton in either handMake all athletes comfortable with running 4x400 lead off, 2nd leg and 3rd/4th leg, particularly indoors
Developing Range on the Track
Short-to-Long vs. Long-to-Short
At a point, a particular model should be adopted, but it is all relative to an athlete’s mastery of basic sprint skills and exposure to RANGE in training
Why not a hybrid with equal representation of both?
I have essentially 3 models. S-L, L-S and a Hybrid. All athletes start in the Hybrid Program, then transition to either S-L or L-S, based on stage of development, need and best fit for the athlete.
Developing Range on the Track
Fall General Prep Sample Week (All)
M T W R F
-Acceleration Mechanics +
-10x30m 4 mins rest
-2x4x150m Hills
*26-28 1st set*24-26 2nd set*22 flat for last rep
-Recovery Day
-Hurdle Mobility
-4x400 Exchange work
-12x120m
-60 sec rest
-Straight Line
*15-17 for each
-2x5x250m
-2:30 rest for 1st set/3:00 for 2nd set
*41-42 1st set*37-38 2nd set*34 last rep
Developing Range on the Track
Fall Volume Sample Week (Long Sprinters) M T W R F
-Sled Pulls -5x10m -4x20m -1 min per 10m
-Flat -2x40m -2x60m -6 mins
-2 sets of Broken 900s
-600 @ *1:52, 60 sec rest, 300 @ *43
-14 mins rest between sets
-Recovery Day
-Hurdle Mobility
-4x400 Exchange Work
-4x100 Exchange Work
-6x150m
-50m walk rest
*22-23
-30m, 40m,50m, 60m
-3, 4, 5 mins rest
Developing Range on the Track
Pre-Competition/Early Season Sample Week (Short Sprinters)
M T W R
F
-5x10m
-4x20m
-3x30m
-2x40m
-1x50m
-1 min per 10m rest
-2 sets of220-100-100
-100m walk rest between reps, 14 mins between sets
*24.8(200)13/13 1st set
*24.5(200)13/132nd set
-Recovery Day
-Hurdle Mobility
-4x400 Exchange Work
-4x100 Exchange Work
-2-3 X’s on Grass
-60m
-90m
-120m
-6, 9 mins rest
*7.3, 10.6, 14.4
Developing Range on the Track
In Season Championship Sample Week (400m sprinter)
M T W R F
-2x40m
-1x60m
-1x80m
-4, 4, 6 mins rest
*5.1, 5.1, 7.2, 9.7
-Recovery Day -4x100 Exchanges
-1x450m
-12 mins rest
-1x120m
*61.8
*14.6
-OFF
Racing Considerations - Range
Volume and quality of workouts dictates racing frequency
Early Competition SeasonExpanding range thru racing
Everyone runs 4x100 and 4x400 at least once
Developing Range on the Track
-Short to Long Prototype
Personal Bests11.54 100m23.75 200mRuns on both 4x100/4x40053.5 Relay Split
Developing Range on the Track
Long to Short Prototype
Personal Bests13.28 100h11.68 100mBoth 4x100/4x40053.2 Relay Split
Developing Range on the Track
Hybrid Prototype
Crossover AthleteSoccer PlayerRange from 100m-800mRuns on 4x100/4x400
4x100 Range and Versatility Defined
4x400Capacity Displayed
Thanks/Acknowledgments• Wayne Clark – OATCCC Clinic Chairman
• Jon Stuart – University of Georgia Men’s Sprints/Hurdles
• Petros Kyprianou – University of Georgia Men’s and Women’s Multi-Events
• Jeff Pigg – University of North Florida Head Cross Country/Track and Field
• Kip Janvrin – University of Central Missouri Men’s and Women’s Sprints/Hurdles/Multi-Events
• Ray Brewer – University of North Carolina Charlotte Men’s and Women’s Sprints/Hurdles
• Kelly Phillips – Miami University Head Women’s Cross Country/Track and Field
• Dr. Robin Vealey – Miami University Professor, Sports Psychology Expert Scholar
