Transcript Philosophy - Cross country running

Overview
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General training
program because I
combine long and short
sprints.
 Hard - Easy workouts
 Speed endurance day
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Speed day
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Longer runs of varying
distance, rest, drills
Short runs, good
recovery, emphasis on
technique, flexibility and
range of motion.
Occasionally tempo
endurance day
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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 Speed
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Ways to improve
speed
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Stride length flexibility
 Stride frequency
 Acceleration explosion
 Form
 Speed endurance
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Development training
should include
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Strength
Resisted
Overspeed/assisted
Plyometric exercises
Form running
Interval training/speed
endurance
Assessing speed
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120 yard test
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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
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Right and Left leg hops.
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15 yard flying start, then
a 1 legged hop for 20
yards. Time hop.
Leg hop times
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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 speed
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Quick feet test
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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.
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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 training
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Invaluable in lengthening athletes stride
Best lifts to use
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Squats (back and front)
Power cleans
Split squats
Lunges
Step-ups
Calf raises
Bench (incline)
Flys
Curls
Why those lifts?
Resistance training
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Can be used to produce a longer stride.
 Running uphill
 Towing
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People
weighted sleds
Running up steps
 Running in water
 To be used sparingly as it can reduce stride
frequency
Over-speed training
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Over-speed training
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Downhill running
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Towing
Treadmill running at high speeds
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Slight grades.
Controlled speeds
Focus on form
Watch for over-striding
Braking effect
1-4 mph faster than max speed
High speed biking
Flexibility
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Hurdle circuit
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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
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Wall Circuit
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Running hi knees
 Fast leg right
 Fast leg left
 Leg abductions extensions
 Achilles stretch
 Scorpion
 Froggers
 Groiners
Plyometrics and medicine balls
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Plyometrics
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Tuck jumps
 Rocket jumps
 Lunge jumps
 Line hops
 Skips for height
 Skips for distance
 Straight leg bounds
 Standing long jump
 Clap push-ups
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Medicine Balls
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One leg squat
 Med ball squat
 Med ball lunge I
 Med ball lunge II
 Slams
 Knee throw to pushup
Sprint technique drills
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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 form
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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 form
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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 drills
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Multi-throws
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Over the head
backwards
 Between the legs
forward
 Squat throw
 Lunge throw
 Block throw
 Depth jump throws
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Starting drills
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Dummy starts
 Block work - 20m
explosions
 Hand sweeps
 Harness starts
Speed endurance
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High oxygen debt.
Lactic acid buildup.
Distances vary.
Distance determined
by 2 to 2 1/2 times
the distance.
Full recovery.
Quality runs.
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Workout examples
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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
Speed
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Short runs
Usually fewer than 10
repetitions
Try not to go more than
10 sec. per repetition
Adequate recovery time
Emphasize technique
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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
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Tempo endurance
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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
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Workout examples
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8 x 200m
6 x 300m
50-100-150-200300-350; walk back
R.I.
8 x 150m Speedmakers; 50m sprint,
50m cruise, 50m jog.
2-3 minute rest
intervals on average
Finish phase
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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.
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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.
Calendar
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Macro cycle
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Weeks 1-2
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Monday speed
endurance
Tuesday general
endurance
Wednesday tempo
endurance
Thursday Speed day
and technique
Friday speed endurance
Week 3
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Spring break
Provide workouts for
kids
Weeks 4-9
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1st practice speed
endurance
 2nd practice speed day
 3rd practice speed
technique day
 4th practice speed day
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Weeks 10-12
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1st practice Speed
endurance
 2nd practice events only
 3rd practice speed day
 4th practice Technique
various
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Gorilla circuit
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General endurance
Combines plyometrics with abs and sprint
technique
Rainy day workout
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Stations with a coach - rotate after X amount of
time
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Med ball
Ladders
Abs
Plyometrics
Starting drills
Resources
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The American Method
of Sprinting and Relay
Racing.
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By Ken Brauman and
Ken Taylor
BFS magazine
Coaching Track and
Field Books.
Countless coaches and
athletes.
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Sports Speed
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By George Dintiman,
Bob Ward and Tom
Tellez
Many different
videos.