SPEED TRAINING SPRINTERS AND HURDLERS DAN FICHTER- .

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Sprint Theory 101

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SPEED TRAINING SPRINTERS AND HURDLERS DAN FICHTER- WANNAGETFAST.COM Sprint Theory 101 Dan Fichter www.wannagetfast.com
Coach High School track and Football College football Olympic athletes Pro College All Sports Wannagetfast.com Todays agenda Random Musings Paradigm The human body
Lets talk form RANDOM MUSINGS DO YOU NEED TO SPRINT TO GET FASTER?
DO PENGUINS HAVE BAD FORM ARE ONLY CERTAIN PEOPLE FAST? DO MUSCLES STRETCH? Can you gain flexibility without stretching?
Putting your car remote underneath your open Mouth can help increase its range by using the power of your electrons from blood in your tongue. Does your Cell phone charge faster in the frig? Can you gain flexibility without stretching? Can you get stronger with one set of an exercise
If running fast was all about technique and coaching cues, EVERYONE would be fast! Traveled to a lot of places
Track and Field is different Why do we do what we do? Is change bad? PARADIGM SHIFT What is a paradigm
A set of assumptions, concepts, values, and practices that constitutes a way of viewing reality for the community that shares them, especially in an intellectual discipline. Its difficult for most and impossible for some to change their paradigm 3 key things made me change my thoughts around training to run fast. 1.FORCE PLATE MAN 2.ICE MAN 3.TIMING MATTERS IF YOU WANT TO DO WHAT NO ONE ELSE CAN, YOU HAVE TO DO WHAT NO ONE ELSE DOES!! It's very clear in scientific history that the ideas that got ridiculed the most ended up making the greatest impact on our theoretical and, subsequently, ourtechnological advancement. SPRINTING AND HURDLING
TECHNICAL ASPECTS PHYSIOLOGICAL ASPECTS All these qualities are part of the equation
Power Strength Reflex Arcs Extensibility Absorbing force Muscle stiffness etc. We all know we need power to run fast, get out of the blocks etc. Strength Simple strength equations dont hold a lot of merit in speed training but you do need a base level of maximal strength to help speed. The reflex system At birth we develop these qualities that focus around movement and brain communication Running is a cross crawl reflex action- do we train it? EXT reflex- form?? Reflex Extensibility Absorbing force Your body is falling out of the sky.We have to be able to absorb large amounts of forces to be able to run fast Definition of stiffness
(stiffness coefficient) How much force your muscles and tendons can put out under deformation. Its your human spring system Spring-Mass Model Heres the analogy..
Drop a sack of sand from a roof top and a titanium rod. Which will bounce higher?? That last sentence above is a basic description of the spring-mass model used by LOCOMOTION EXPERTS Think of it like a bouncing ball, the harder you throw it against the ground the faster it bounces back up. TRAINING SPRINTERS REACTION COMPONENT ACCELERATION COMPONENT
TOP SPEED COMPONENT STRENGTH MAGNITUDE NEURO-RATE DURATION POWER Do we limit our thinking??
Exercises Whats really happening? Programs we use Programs we dont use Where programs fail Its like magicwe think we see
Dorsi- flexing of the foot Stepping over the opposite knee Negative vertical velocity Paw back Hip flexor strength Think about training implications Is there a way to train this????? Where did you get your program?
Pro athlete training System we follow College programs DOES FORM WORK WORK???? What would you tell this athlete to do with his form? Form running????? World Record Holder Michael Johnsonso much for not leaning backward Form is an expression of what is working
Athletes will default to A pattern where they are strong Form drills will not fix a weakness Could be strengthening a poor pattern Here is what we know Force per avg BW Form running is suspect
Movement compensation patterns (babies) EccentricsIsometrics Vertical forces for Top speed Strength and its role in sprinting
When sprinting we create 3-5 Xs the weight of the body when we hit the ground. All this happens in fractions of a second 200 lb. powerlifter- 4 Xs body weight= 800lbs of force.Not bad, hed have to get a little stronger. Oops. he has to do it on one leg? Correction of Errors in Sprinting First.. What is an error? WHAT DO ERRORS LOOK LIKE?
DO WE TEST FOR THEM OR DO WE LOOK FOR THEM? Fix form from the inside out
Remember Fix form from the inside out Does correcting an error using verbal cues work?
Many coaches have many different verbal cues to get what they need out of athletes. Has there ever been any peer-reviewed research papers that correcting ones form from verbal cues work?? The problems we have all seen before
I always love the coaching cues.. Problems What do we yell out to fix this
Dont run on your heels!! Run on the balls of your feet!!!! Lift!!!!! And this one LIFT!!!! Open it up. Reach.. Duck foot Ok. so maybe yelling and screaming isnt perfect science
What is really going on?? Can it be fixed Can we over think? CF-Paralysis by analysis Most high school aged kids have poor hamstring development, or cannot recruit their hamstrings when they run.They push the run with their quads LETS SEE.. COULDNT GET TO HIS GLUTE.
PROBLEM ON THAT SIDE WITH BIG TOE. (TURF TOE) HAMSTRING ISSUE IS THIS BAD FORM?????? LETS SEE.. TURNED OUT FOOT 1. QUAD CONTROLS THE HIP
2.TURNING OUT THE FOOT = EXTERNAL HIP ROTATION 3.MORE EXTERNAL HIP ROTATION= LESS INTERNAL HIP ROTATION 4.LESS INTERNAL ROTATION= LESS HIP EXT.(INTERNAL HIP ROTATION IS A PRECURSOR TO EXT) 5.LESS HIP EXT = LESS GLUTE AND ARM SWING
6.LESS GLUTE= POWER LEAK HOW DO WE TRAIN SPEED 1.START WITH SHORT DISTANCES- 10 METERS AUTO TIMING 2.FIX FORM INSIDE OUT- EXERCISES CREATION 3.VOLUME CONTROL- HOW? 4.POSITION- POSTURE 5.FORCE ABSORPTION SHORT DISTANCES VOLUME CONTROL True speed work has to be within 96% of maximal intensity
How? Flying 10s- maximal velocity- high school Athlete runs 1.15- If we want to stay within 97% of max all runs need to be at 1.18 or below.If they set a new standard then the drop off changes. Wannagetfast.com Thanks Cal Dietz Chris Korfist Doc Allen Doc Ivo
Barry Ross Jay Schroeder Ken Jakowski