OverviewOverview General training program

because I combine long and short sprints.

Hard - Easy workouts Speed endurance day

Longer runs of varying distance, rest, drills

Speed day Short runs, good recovery,

emphasis on technique, flexibility and range of motion.

Occasionally tempo endurance day

General training program because I combine long and short sprints.

Hard - Easy workouts Speed endurance day

Longer runs of varying distance, rest, drills

Speed day Short runs, good recovery,

emphasis on technique, flexibility and range of motion.

Occasionally tempo endurance day

Practice begins with a dynamic stretching period.

Then we do our sprint workout.

Next is our event work. After that is an ab circuit We all cool down

together and that is when we static stretch

Practice begins with a dynamic stretching period.

Then we do our sprint workout.

Next is our event work. After that is an ab circuit We all cool down

together and that is when we static stretch

Running SpeedRunning Speed

Ways to improve speed Stride length -

flexibility Stride frequency Acceleration -

explosion Form Speed endurance

Ways to improve speed Stride length -

flexibility Stride frequency Acceleration -

explosion Form Speed endurance

Development training should include Strength Resisted Overspeed/assisted Plyometric exercises Form running Interval training/speed

endurance

Development training should include Strength Resisted Overspeed/assisted Plyometric exercises Form running Interval training/speed

endurance

Assessing speedAssessing speed

120 yard test Record each of the

40 yard segments Compare 1st and

2nd to assess acceleration

Compare 2nd and 3rd to assess speed endurance

.7 second difference needs improvement

120 yard test Record each of the

40 yard segments Compare 1st and

2nd to assess acceleration

Compare 2nd and 3rd to assess speed endurance

.7 second difference needs improvement

Right and Left leg hops. 15 yard flying start, then

a 1 legged hop for 20 yards. Time hop.

Leg hop times 2.5 and under is very

good 2.6-3.0 is good 3.0 and above needs

improvement Plyometrics and Weight

training will improve deficiency's

Right and Left leg hops. 15 yard flying start, then

a 1 legged hop for 20 yards. Time hop.

Leg hop times 2.5 and under is very

good 2.6-3.0 is good 3.0 and above needs

improvement Plyometrics and Weight

training will improve deficiency's

Assessing speedAssessing speed

Quick feet test Use a rope ladder

set at 18 inches. Time for 10 yards 2

times. Start timing when

first foot touches ladder.

Stop when they contact ground past 10 yards.

Quick feet test Use a rope ladder

set at 18 inches. Time for 10 yards 2

times. Start timing when

first foot touches ladder.

Stop when they contact ground past 10 yards.

Jr hi boys 3.8 Jr hi girls 4.2 High school boys

3.3 High school girls 3.8 College boys 2.8 College girls 3.4

Jr hi boys 3.8 Jr hi girls 4.2 High school boys

3.3 High school girls 3.8 College boys 2.8 College girls 3.4

Strength trainingStrength training

Invaluable in lengthening athletes stride Best lifts to use

Squats (back and front) Power cleans Split squats Lunges Step-ups Calf raises Bench (incline) Flys Curls

Invaluable in lengthening athletes stride Best lifts to use

Squats (back and front) Power cleans Split squats Lunges Step-ups Calf raises Bench (incline) Flys Curls

Why those lifts?Why those lifts?

Resistance trainingResistance training

Can be used to produce a longer stride. Running uphill Towing

People weighted sleds

Running up steps Running in water To be used sparingly as it can reduce stride

frequency

Can be used to produce a longer stride. Running uphill Towing

People weighted sleds

Running up steps Running in water To be used sparingly as it can reduce stride

frequency

Over-speed trainingOver-speed training

Over-speed training Downhill running

Slight grades.Controlled speedsFocus on form Watch for over-stridingBraking effect

Towing Treadmill running at high speeds

1-4 mph faster than max speed High speed biking

Over-speed training Downhill running

Slight grades.Controlled speedsFocus on form Watch for over-stridingBraking effect

Towing Treadmill running at high speeds

1-4 mph faster than max speed High speed biking

FlexibilityFlexibility

Hurdle circuit Over-under Spinal twist (knee lead) Spinal twist (foot lead) Step over (sideways,

face both directions) Scissors Skip kicks (straight leg) Skip Kicks (bent leg) Hurdle hops

Hurdle circuit Over-under Spinal twist (knee lead) Spinal twist (foot lead) Step over (sideways,

face both directions) Scissors Skip kicks (straight leg) Skip Kicks (bent leg) Hurdle hops

Wall Circuit Running hi knees Fast leg right Fast leg left Leg abductions -

extensions Achilles stretch Scorpion Froggers Groiners

Wall Circuit Running hi knees Fast leg right Fast leg left Leg abductions -

extensions Achilles stretch Scorpion Froggers Groiners

Plyometrics and medicine ballsPlyometrics and medicine balls

Plyometrics Tuck jumps Rocket jumps Lunge jumps Line hops Skips for height Skips for distance Straight leg bounds Standing long jump Clap push-ups

Plyometrics Tuck jumps Rocket jumps Lunge jumps Line hops Skips for height Skips for distance Straight leg bounds Standing long jump Clap push-ups

Medicine Balls One leg squat Med ball squat Med ball lunge I Med ball lunge II Slams Knee throw to push-

up

Medicine Balls One leg squat Med ball squat Med ball lunge I Med ball lunge II Slams Knee throw to push-

up

Sprint technique drillsSprint technique drills High knees A skips B skips Fast leg cycles right Fast leg cycles left Fast leg cycles alternating Butt kicks Backwards run Majorette Low walk Carioca Side to side lane lines Standing start (blocks) Falling start

High knees A skips B skips Fast leg cycles right Fast leg cycles left Fast leg cycles alternating Butt kicks Backwards run Majorette Low walk Carioca Side to side lane lines Standing start (blocks) Falling start

Sprinting formSprinting form Foot Placement

Should not run on toes Foot should make contact slightly ahead of center of gravity. Forceful pushing of rear leg is key to driving power.

Knee Lift Knees should only be lifted high enough for the maximum

stride length desired. Do not overstress knee lift.

Trail Leg Natural movement in response to the drive of the opposite

leg. Arms

Used to counteract twisting of trunk. Concentrate of backward swing of each arm.

Foot Placement Should not run on toes Foot should make contact slightly ahead of center of gravity. Forceful pushing of rear leg is key to driving power.

Knee Lift Knees should only be lifted high enough for the maximum

stride length desired. Do not overstress knee lift.

Trail Leg Natural movement in response to the drive of the opposite

leg. Arms

Used to counteract twisting of trunk. Concentrate of backward swing of each arm.

Sprinting formSprinting form Hands

Do not clench fists or let them flop at wrist Curl fingers w/ thumbs resting on index fingers.

Head Head in a neutral position Eyes straight ahead Relaxed jaw and neck

Body Lean The faster the acceleration the more the lean. Wind is a factor When acceleration ceases so should body lean. Must maintain posture into finish.

Hands Do not clench fists or let them flop at wrist Curl fingers w/ thumbs resting on index fingers.

Head Head in a neutral position Eyes straight ahead Relaxed jaw and neck

Body Lean The faster the acceleration the more the lean. Wind is a factor When acceleration ceases so should body lean. Must maintain posture into finish.

Multi-throws and Starting drillsMulti-throws and Starting drills

Multi-throws Over the head

backwards Between the legs

forward Squat throw Lunge throw Block throw Depth jump throws

Multi-throws Over the head

backwards Between the legs

forward Squat throw Lunge throw Block throw Depth jump throws

Starting drills Dummy starts Block work - 20m

explosions Hand sweeps Harness starts

Starting drills Dummy starts Block work - 20m

explosions Hand sweeps Harness starts

Speed enduranceSpeed endurance

High oxygen debt. Lactic acid buildup. Distances vary. Distance determined

by 2 to 2 1/2 times the distance.

Full recovery. Quality runs.

High oxygen debt. Lactic acid buildup. Distances vary. Distance determined

by 2 to 2 1/2 times the distance.

Full recovery. Quality runs.

Workout examples 10 x 100m 6 x 150m 5 x 200m 4 x 300m 3 x 350m 2 x 450m 2 x 500m Ladders Hollow sprint 5 to 10 minute rest

intervals

Workout examples 10 x 100m 6 x 150m 5 x 200m 4 x 300m 3 x 350m 2 x 450m 2 x 500m Ladders Hollow sprint 5 to 10 minute rest

intervals

SpeedSpeed

Short runs Usually fewer than 10

repetitions Try not to go more than

10 sec. per repetition Adequate recovery time Emphasize technique

Short runs Usually fewer than 10

repetitions Try not to go more than

10 sec. per repetition Adequate recovery time Emphasize technique

Workout examples Flying 30’s In and outs Russian sprints “Bare-footin” Curve sprints 150m buildups Downhill running 40m blocks and lean 100 pace 100 race

Workout examples Flying 30’s In and outs Russian sprints “Bare-footin” Curve sprints 150m buildups Downhill running 40m blocks and lean 100 pace 100 race

Tempo enduranceTempo endurance Aerobic workout. Increases oxygen

uptake. Shortens recovery time More and longer

workouts. Runs at a slower pace Learn rhythm and

tempo. Emphasis on quantity

not quality. Short rest intervals

Aerobic workout. Increases oxygen

uptake. Shortens recovery time More and longer

workouts. Runs at a slower pace Learn rhythm and

tempo. Emphasis on quantity

not quality. Short rest intervals

Workout examples 8 x 200m 6 x 300m 50-100-150-200-300-

350; walk back R.I. 8 x 150m Speed-

makers; 50m sprint, 50m cruise, 50m jog.

2-3 minute rest intervals on average

Workout examples 8 x 200m 6 x 300m 50-100-150-200-300-

350; walk back R.I. 8 x 150m Speed-

makers; 50m sprint, 50m cruise, 50m jog.

2-3 minute rest intervals on average

Finish phase Finish phase Maintain good sprint

posture and stride action through the finish line.

Maintain same stride as in the middle of the race.

Good ankle dorsal flexion.

Maintain stride frequency - quick not long.

Vigorously drive your arms.

Maintain good sprint posture and stride action through the finish line.

Maintain same stride as in the middle of the race.

Good ankle dorsal flexion.

Maintain stride frequency - quick not long.

Vigorously drive your arms.

Lunge forward at the finish line on last stride. 2 ways.

Step onto finish line with head down and both arms thrust back - falling motion.

Drive the forward arm through the line and the opposite arm back and around to rotate the trunk.

Lunge forward at the finish line on last stride. 2 ways.

Step onto finish line with head down and both arms thrust back - falling motion.

Drive the forward arm through the line and the opposite arm back and around to rotate the trunk.

CalendarCalendar Macro cycle

Weeks 1-2 Monday speed

endurance Tuesday general

endurance Wednesday tempo

endurance Thursday Speed day

and technique Friday speed endurance

Week 3 Spring break Provide workouts for

kids

Macro cycle Weeks 1-2

Monday speed endurance

Tuesday general endurance

Wednesday tempo endurance

Thursday Speed day and technique

Friday speed endurance Week 3

Spring break Provide workouts for

kids

Weeks 4-9 1st practice speed

endurance 2nd practice speed day 3rd practice speed

technique day 4th practice speed day

Weeks 10-12 1st practice Speed

endurance 2nd practice events only 3rd practice speed day 4th practice Technique

Weeks 4-9 1st practice speed

endurance 2nd practice speed day 3rd practice speed

technique day 4th practice speed day

Weeks 10-12 1st practice Speed

endurance 2nd practice events only 3rd practice speed day 4th practice Technique

variousvarious

Gorilla circuit General endurance Combines plyometrics with abs and sprint

technique Rainy day workout

Stations with a coach - rotate after X amount of time

Med ballLaddersAbsPlyometricsStarting drills

Gorilla circuit General endurance Combines plyometrics with abs and sprint

technique Rainy day workout

Stations with a coach - rotate after X amount of time

Med ballLaddersAbsPlyometricsStarting drills

ResourcesResources

The American Method of Sprinting and Relay Racing. By Ken Brauman and

Ken Taylor BFS magazine Coaching Track and

Field Books. Countless coaches and

athletes.

The American Method of Sprinting and Relay Racing. By Ken Brauman and

Ken Taylor BFS magazine Coaching Track and

Field Books. Countless coaches and

athletes.

Sports Speed By George Dintiman,

Bob Ward and Tom Tellez

Many different videos.

Sports Speed By George Dintiman,

Bob Ward and Tom Tellez

Many different videos.