MaximizingSpeed

Stride Frequency Stride LengthKnowledge of Race

Phases

Periodization Training for Season and

Year(macro-cycles and

Micro-cycles)

Stride LengthDrills

Stick Runs In and OutsMaximum Strength

&Power

Weights Plyometrics

Flying 30’s Flexibility

Dynamic Static

Increase maximum Strength (E.G.2-3 reps

of 85%-95% 1RM)

Stride FrequencyDrills

Sticks

Flying 30’sw/weighted

Vest (slowing no more than 8%)

Weight Room

Shin Raises(to help teach

big toe to shin )

In and Outs

Mass Specific ForceE.G. amount of

force in relation to bodyweight

Increase maximum Strength (E.G.2-3 reps

of 85%-95% 1RM)

Mechanics Plyometrics

Phases Of

Race

Reaction and Response

Speed(Reaction TimeAnd first 10m)

Starting Acceleration(30m Time)

Pick-up Acceleration

(Distance requiredTo Achieve

Maximum Speed)

MaintenanceOf Maximum

Speed

Reducing the Lossof Maximum Speed

Reaction and Response

Speed(Reaction TimeAnd first 10m)

& Starting Acceleration

(30m Time) Drills

Block, Ground3-Point Stance, and

Standing starts(10-30 meters)

Resisted Pulls e.g.Sled Pulls

(10-20%BW)Manually resisted

w/Bands

Hills BoundsVs. Partner

Startse.g. Ground Starts

Sand Sprints

Blocks, Initial Reaction &

Response

Blocks

-Front block two steps away

Legs

-Strong Leg Front Block

90 degree angle

-Speed legBack Block

130 degree angle

Hips

Above shoulders

Hands

Position hands outside your knees

Feet

Dorsi-flexed, so heel is Back as far as possible

Place as much pressureWhile maintaining

Forward Lean

-Back blockThree steps away

Initial ReactionFirst step

Drive hand opposite of back leg toward nose

First step should be2.5 to 3.5 feet from 1st block (forceful)

Stay LowDrive 15 to 30

Meters

Become upright When done accel.

Chest Down in Front Of Body

Good Shin Angle-Back and behind driving knee

Pick-up Acceleration

(Distance requiredTo Achieve

Maximum Speed)Drills

Flying Runs In and Out Runs

Resisted RunsE.G. Light Harness

Pulls or weighted Belt

Sprint Hand-offs60 meters

Striding PostureThe athlete has the appearance of “runningtall”

Shoulders are down not hunched. There should be no signs of straining or

tension on face and neck. The whole movement should be smooth

and continuous—not jerky and broken.

Striding Arms

Elbow angle of approximately 90° is held. A full range of action is pursued—with

the elbow pulled back and high with a

strong “squeeze.” The hand reaches shoulder height on the

forward beat—and the hip on the backward

beat.

Striding Legs

The athlete strikes the ground with a claw

like action from a high knee lift.

MaintenanceOf Maximum

SpeedDrills

Longer Distance In and Outs E.G.

120m (40m sprint/float/sprint)

Ladders E.G.

60m 150m 60m-

Tempo RunsE.G.

Repetitions of 60m-150m

Lifting Posture

As for striding.There should be an overall impression of lightness and speed of knee lift.

Lifting Arms

The arm action is similar to that of the

stride technique. The main difference is

slight in crease in the speed of action.

The range is virtually the same, but for a

more emphatic pumping/beating in front

of the body.

Lifting Legs

The leg action is characterized by a higher,faster knee lift or “prancing.” It is a light,fast movement associated with a quicker,more active, and lighter striking/ clawingmotion of the foot. It is as if it is the trackwhich is speeding under the athlete—andthe foot has only the briefest of momentsto match this speed and touch it at thatspeed.

Power

SprintsWeight Room

Plyo-metrics

Resisted Sprinting

Power Shrugs

100 200 400Jumps,Bounds& Skips

Partner Assisted

SledBungee or Rubber Bands

With or without

Weighted vest

Sprint Drive Heavy harness

sprints(20%)

Rolling Start

Flying 30’s(10%)

Starts(acceleration)

Starts (acceleration)

Dumbbell One legged

orBarbell Two

legged

Bungee or Rubber Bands

Complex Training

Weightsw/plyometrics

Strength

Lower BodyMid-section

(Core)Upper Body

Hamstrings Quadriceps Hip Groin Abs TrapizeusAll Shoulder

MusclesPectorals

Latissimus Dorsi

and all BackMuscles

Biceps Triceps

ShrugsShoulder

Press

FrontalRaises

SideRaises

RotatorCuff

Chest press

Incline

Decline

CableFlies

Chin-upsAnd

Pull-ups

Row’s(Low, Mid, High, and Upright)

Rear Delts

Alternating Curls

Interval Curls

Triceps Extensions

Dips

Close Grip

Push-upsPull-ups

Lower Back

Interval Abs

Weighted Abs

Medicine & Pysio-Ball E.G.

Knee Tuck

VariationsOf

isometric

Variation Of

Lunges

Leg Press

Variation Of

Lunges

Leg Press

Squat

Trap BarDeadLift

Squat

Trap BarDeadLift

LowerLeg

Variation of

lunges

Leg Press

Squat

Trap BarDead LIft

Adductors

Variation Of

Lunges

Hip Flexion

Hip Extension

Abductors

Heel Raises

Shin Pulls

Leg ext.In

CertainDegress

Russian Hamstring

Curls

VariationsOf

Isometric

BackExtension

Bridge

Step-ups

Step-ups

Step-ups

PhysioballHamstring

Curls

Flexibility

Dynamic Static

Energy Systems

Anaerobic ATP + CP + Muscle glycogen

Lactic Acids Systems

Training the Energy Systems

Anaerobic ATP Anaerobic ATP + CPAnaerobic ATP + CP

Muscle glycogen

1 to 2- 4 sec. 4 to 10 sec. 10 to 45 sec.

Anaerobic, Muscle glycogen, & Lactic Acid Systems

45 to 120 sec.

Muscle ContractionProduces ADP, W/CP

Regenerates ATPStarts

E.G 3 sets of 10 of 20-30 meters w/ walk back

E.G.10 sets 60 Meter fly’s or Starts

2 minute rest

Stored Glucose Break Down: Glucose

makes LA & H-ions

E.G.150 to 200 meters Intervals at 400 pace20 seconds recovery

Speed Endurance

Special Endurance

Utilizes proteins, fats, and carbohydrates

for ATP

Continuous Tempo50-70% of MHR

Extensive Tempo60-80% Of MHR

Intensive Tempo80-90% of MHR

95-100%E.G. 10 x 100meters

w/5-10 min.rest

For 200:200m

30--45” 200m

For runner of 800 meters and Higher

Develops the abilityTo tolerate Lactic Acid

8 x 400m @ 75% with 2' rest

between reps

2 x 8 x 200m @ 72% with 1'rest

between reps 2’ sets

2 x 10 x 100m @ 75% with 30" rest between

reps and 2' between sets

reps can be done once a resting heart

rate of about 120 is reached

6 x 200m @ 85% with 3.5' recovery between reps

6 x 400m @ 82% with 3.5' recovery between reps

Injury Prevention

Mach Drills

Flexibility RestProper

MechanicsIdentifying

WeaknessesPeriodization

Training

Phase I

Develop Basic Conditioning

all-round balanced strength

Major emphasis on Lifting technique

sound general mobility

& Flexibility

running Endurance

E.G. aerobic Power

general speed of coordination

E.G. sprint related drills, &

Accelerationmechanics

Phase IIDevelopingBasic Sprint Techniques

Driving Striding Lifting

Block StartsAcceleration

MechanicsGeneral Strength General PowerAcceleration Drills In and Out Runs

Work Capcity

Anaerobic capacity& Aerobic Power

Phase IIIDevelopSpecific

Conditioning

Specific Strength

Specific Endurance

Specific Mobility

Maximum Strength Maximum Power Speed Endurance Lactate Tolerance Anaerobic CapacityMore focus on

Dynamic Flexibility

Phase IVDevelop Advanced

Techniques

Driving Striding LiftingRace

Experience

Plyometrics

Tuck Jumps Lunge JumpsSkips for Height

&Skips for Distance

Straight Leg Bounds

RelayHand-off’s

The baton always moves Right Hand, Left Hand, Right Hand, Left Hand

the baton stays in the same hand it was received in;

no switching

runners on the curve run the inside of the

curve; the backstretch and anchor runners stay to the outside

of their lanes. 

Relay Fundamentals

“The Zone”Acceleration Zone

10 metersHand-off Zone

20 meters

Prepare a “Go” MarkLay baton nicely in

The receiving runners hand

Stay in lane until other Lanes are Clear or we could

get disqualified