SPRINTING WITH WALTER DIX Coaching & Training Concepts TERRY N. LONG z Training Activities are Cumulative •Florida State University z Learning Takes Place From Basic to more complex activities •University of Florida z Train the Total Body •Athletic Attic Track Club z More is not always better •Bud Light Track America z Make sure you know why you are doing a •Santa Fe Com. College particular workout •Seminole Junior College z Running workouts should progress from •Lakeland High School strength/endurance to speed 11/24/2008 1 11/24/2008 2 •Delray Beach Atlantic HS HOW WE TRAIN SPRINT TRAINING Fall & Early Season z Becoming a great Athlete doen’t just z Seasonally Progressive happen, It has to be a ‘lifestyle’ z General Conditioning z Types of Progressive Training z 300 = 33--44 @ 38 z Developpgment of Strength z Ladders = 300,,,,,250,200,150,100 z Cardio Vascular Conditioning z 150150--150150--150150 w/50m jog forward z Speed Endurance z Hill Running z Maintenance z Plyometrics z SkillsSkills-- Do Year Round if Possible z Hurdle Hops – Single & Double Leg z Starting = Reaction to First Step z Acceleration/Drive Phase = 1m1m--40/60m40/60m z Sand Drills in LJ Pit 11/24/2008 3 11/24/2008 4 LEARN PROPER SPRINTING SKILLS HOW WE STRENGTH TRAIN z Skill is a learned activity z “Force is needed to change Velocity” z Starting z WEIGHT ROOM z Drive Phase z Top Speed Running z Olympic Lifts z Proper Skills are learned from proper skill z Cleans activities z Squats z Learning skills requires repetition z Dumb bell Work z Know the difference between doing “skill” and z Core Strength “race” starts in practice z Ab work z Med Ball z Do something every day to make yourself better! z Pushups on Fingers 11/24/2008 5 11/24/2008 6 1 WARMING UP & WARMING HOW WE PREPARE FOR SPRINT DOWN STARTS z WARMUP ––TRADITIONALTRADITIONAL z SPRINT DRILLS – Straight & Curve z Jog 400400--800800 –No– No More z Develop a Routine...Do Drills Aggressively z A & B Skips z Hurdle walkovers & cancan--canscans z “A” Skips into 20m run out z Sprint Strides 22--44 laps increasing pace each lap z Speed Bounds into 20m run out z Stress Good Sprint Form z Stand Tall & Fall fo r 30 -40m z WARM DOWN z z Light jogging Three point Starts 3030--40m40m z 66--88 x 60m strides z Sled Pulls out of Blocks z Fluid Intake z Block Starts-Starts-”Push”Push the Car” z Stretching or massage No Gun=Skill Refinement With Sound=Race Effort 11/24/2008 7 11/24/2008 8 TRANSITION & STRENGTH KEY CONCEPTS ENDURANCE --ININ SEASON z 6 X 30m30m--40m40m--30m30m Use Standing, 3 point z TRAIN PROGRESSIVELY or Block Start z DEVELOP MENTAL CONCEPTS z Accelerate for 30m –Visual– Visual Aid z USE SIMILAR WORKOUTS THROUGHOUT THE z Stress CHANGE in velocity 40m YEAR…. INCREASING TEMPO z Glide out for 30m z STRETCHING & MASSAGE z Must be done in good form z STRENGTH TRAINING: IF IT IS HELPFUL EARLY… KEEP DOING IT! z Walk back for recovery z DEVELOP GOOD DIETARY HABITS z 120m, 150m, 250m Quick last 50m z BE IN SHAPE TO RUN 4 X 400 RELAY z Full Speed 120’s 11/24/2008 9 11/24/2008 10 2.