Transcript The-Start-and-Acceleration-2

The Start and Acceleration
Ron Grigg
Jacksonville University
[email protected]
Question
Why do we get down to
start if we must get up to
run?
An effective start and acceleration phase is a
combination of proper concepts/technique
with adequate levels of strength and power.
The Blocks
Power Side vs. Quick Side
2+ foot lengths to the front block
3+ foot lengths to the back block
Lead leg in back block for sprint hurdles
“On Your Mark”
Hands in a bridge, directly under shoulders
Front knee to midline of arms
Front knee parallel to ground
Back knee perpendicular to ground
“Set”
Double leg block pressure
Front leg angle
Rear leg angle
Balance- Front to Back, Left to Right
Block Exit Characteristics
“Push, press” double leg drive
Powerful and big movements
Splitting of arms and thighs
high lead arm to avoid stumbling
Block Exit Characteristics
Low path of the foot!
Ride the rebound
Don’t rush the frequency
Acceleration Characteristics
Maintain neutral alignment of pelvis, spine
and head
Push through long axis of the body
Long complete pushes
Gradual progression of body angles (shin
angles)
Acceleration Characteristics
Large range of motion in the limbs
Feet land behind the hips initially and move to
underneath the hips
Gradual progression of horizontal pushes
becoming vertical pushes
ACCELERATION WARM UP
JOINT MOBILITY
head circles, hip circles, trunk circles, ankle and wrist circles
WARMUP & MOVEMENT EXERCISES
prisoner squat-fwd with arm circles, single leg squat (R)-backward skip w/arms, single leg squat
(L)-side slide & switch, wave squat-carioca & switch, front lunge-carioca step over & switch,
wideouts-alt low skip and scoop, single thrusts-groucho walks, speed skaters-backward run
DYNAMIC MOBILITY
Supine SL raises, iron cross, scorpions, groiners, inverted splits and scissors, rockers into hurdle
seat stretch, hurdle seat change, lateral & linear leg swings, thrust variations
ACCELERATION DRILLS
Wall Run-10 steps, body position, hip flexion, skate foot, active foot placement, shin angle
Bullet Belt, ACC Walk, ACC Skip (A Skips)-hip flexion, skate the foot, active foot placement,
shin angle, push ACC Run-20 meters ankle cocked, feel the push from the hips, deep arms
ACC Run & Release-release after 10 steps
ACCELERATION SPECIFIC
2 pushes-falling start, bow touch and go 4 pushes-3 pt start, 4 pt start
6 pushes-rolling lunge (R) rolling lunge (L) 8 pushes-pushup start, hop hop start
MULTIPLE JUMPS
Short Jump Series(into pit)
SLJ
STJ
3 SLJs
RRLL, LLRR
Bound Series 1
alternate bounds
all rights, lefts
Bound Series 2
LLR
RRL
RRLL
Depth Jump Series 1
box-hurdle
box-SLJ
box-STJ
box-3 dbl leg bnds
box RLRL, LRLR
Depth Jump Series 2
box-box-hurdle
box-box-SLJ
box-box-hurdle-SLJ
MULTIPLE THROW ROUTINES
A
Square Overhead
Forward
Lunge Chest Throw
Overhead Forward
w/Step
Squat Chest Throw
Kneeling Overhead
Forward
B
Overhead Back
Underhand Forward
Hammer Throw Left
Hammer Throw Right
Standing Chest Throw
Resistance Methods
Sleds
Short Hills
Weight vests/shorts
Acceleration Training Menu
(> 95%, < 6 sec acceleration effort)
Session A:
1. 10-15 m falling start
2. 10-15 m block start
3. 30-40 m block start
4. 60 m block start
Session B:
1. 10 X SLJ start to 10 speed
bounds
2. Sets of the following:
3 x 30-40 m w/ light tire
3 x stick drill to 20-30 m
3 x rolling relay start
Resources

www.elitetrack.com
– Articles, and great message board

Speed Dynamics Videos
– Sprints vol. 1, Sprints vol. 2
– Hurdles vol. 1, Hurdles vol.2
– Drills for Speed

http://www.sprinter.wz.cz/drummond.htm