The Start and AccelerationThe Start and Acceleration

Ron Grigg

Jacksonville University

rgrigg@ju.edu

QuestionQuestion

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 BlocksThe 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”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” Set”

Double leg block pressure

Front leg angle

Rear leg angle

Balance- Front to Back, Left to Right

Block Exit CharacteristicsBlock Exit Characteristics

“Push, press” double leg drive

Powerful and big movements

Splitting of arms and thighs

high lead arm to avoid stumbling

Block Exit CharacteristicsBlock Exit Characteristics

Low path of the foot!

Ride the rebound

Don’t rush the frequency

Acceleration CharacteristicsAcceleration CharacteristicsMaintain 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 CharacteristicsAcceleration 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 UPACCELERATION 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 DRILLSWall 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 JUMPSMULTIPLE JUMPS Short Jump Series(into pit)SLJ STJ 3 SLJsRRLL, LLRR

Bound Series 1 alternate boundsall rights, lefts Bound Series 2 LLRRRLRRLL

 

Depth Jump Series 1box-hurdlebox-SLJbox-STJ box-3 dbl leg bndsbox RLRL, LRLR Depth Jump Series 2box-box-hurdlebox-box-SLJbox-box-hurdle-SLJ

MULTIPLE THROW ROUTINESMULTIPLE THROW ROUTINES ASquare Overhead ForwardLunge Chest ThrowOverhead Forward w/StepSquat Chest ThrowKneeling Overhead

Forward BOverhead BackUnderhand ForwardHammer Throw LeftHammer Throw RightStanding Chest Throw  

 

 

Resistance MethodsResistance Methods

Sleds

Short Hills

Weight vests/shorts

Acceleration Training Menu(> 95%, < 6 sec acceleration effort)

  

Session A:1. 10-15 m falling start2. 10-15 m block start3. 30-40 m block start4. 60 m block start Session B:1. 10 X SLJ start to 10 speed bounds2. Sets of the following:

3 x 30-40 m w/ light tire3 x stick drill to 20-30 m3 x rolling relay start

 

ResourcesResources

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