SPRINT TRAINING

Dennis Shaver
[email protected] LSU Athletic Department Track & Field PO Box 25095 Baton Rouge, LA 70895

Dennis Shaver Coaching Experience

Hutchinson Community College
Hutchinson, KS Hill outside Great Bend, KS
(Assist/Head Coach) (Head Coach)

(2/2 Years) (6 Years) (4 Years) (9 Years) (5 Years)

Barton County Community College Auburn University

Auburn, AL Baton Rouge, LA
(Assistant Coach)

Louisiana State University Louisiana State University

100 200 400

(Assistant CoachCoach-W Sp., MM-W Hurdles) (Head Coach)

Men Mens and Women Womens Track and Field Sprints

Hurdles
100/110 400

Relays
4x100 4x200 4x400 Shuttle Hurdle Sprint Medley

Training and Philosophy

USATF Coaches Education Program Gary Winckler Dr. Ralph Mann Vern Gambetta Boo Schexnayder Clyde Hart Cliff Rovelto Amy Deem Curtis Frye Pat Henry Marvin Gibson Rick McGuire Dan Pfaff Vince Anderson Rahn Sheffield Debbie Parris-Thymes Tony Veney Others All Athletes I have Coached

Training Design Consideration

Coordination Acceleration Speed Mechanics Front Side Strength Power Flexibility Psychological Endurance

Coordination
Sprinting and Hurdling is a learned SKILL Requires precise movements at high rates of speed

Speed
Closely linked with coordination The ability to move the body or parts of the body at high rates of speed; To express power through those movements

Strength / Power
The ability to overcome inertia Qualities primarily responsible
Maximal strength Elastic strength

21

30

Flexibility
Good sprinters and hurdlers possess good degrees of flexibility in the hips and ankles Increased flexibility allows for decreased muscle resistance and easier movement throughout the range of motion (dynamic flexibility)

Dynamic Flexibility Exercises

Series A:
Head rotation Trunk rotation Lead leg pick up (R-L) Trail leg pick up (R-L) Front eagle Back eagle

Dynamic Flexibility Exercises

Series B:
Inverted scissors Inverted bicycle Inverted crossovers Wide outs

Dynamic Flexibility Exercises

Series C:
Hurdle seat exchange Leg swings (R-L) Leg swings (F-B) Trail leg rotations (R-L)

Dynamic Flexibility Exercises

Series D:
Hip risers Fire hydrant Extenders Pick ups Speed skate

Dynamic Flexibility Exercises

Series E:
Lunge Rebounds (Forward/Backward) Alternating Lateral Lunges (Side to Side) Torso Extensions (Alternating arm & leg movement) Lying Thigh Raises (L/R) Adductor/Inside leg lifts (L/R) Reverse Leg Lifts (L/R) Reverse Double Leg Lifts

Dynamic Flexibility Exercises

Series F:
Walking extended lunges (3-5 on each leg w/open hip stretch) Cartwheels (8 each) Walking Toy Soldiers (8 each) Walking Knee Squeeze (8 each) Walking Stork Stretches

Psychological
Common psychological traits include
High self image Aggressive attitude Confidence in competition Relaxed in pressure situations

Speed
The ability to move a body or its parts through a given range of motion in the least time.
Speed must not influence technical efficiency but add to it. Improved speed will not always improve performance unless it is expressed within the confines of good technique.

Speed
Acceleration: The rate of speed increase

S T A R T

D r i v e

T r a n s i t i o n

S t r i k e

R E L A X

R E L A X

5
Straight Leg Bounds

10

15
Drive

20

25
Transition

30

35
Striking

40

45
Deceleration

50

Acceleration Drill Set Up

Training Considerations
Start
Alternate front leg position in all acceleration work
Standing 3 point 4 point Stick drill Block work

Speed
Absolute Speed: defined as maximal velocity attainable. This quality should not be confused with acceleration. Absolute speed training activities involve attaining and maintaining maximal velocities for short periods of time

Strength
The ability to apply force
Power = force x velocity Strength must be understood in terms of power for sprinting and hurdling

Types of Strength
Absolute Strength (high force)
The ability to produce great force in a static or dynamic sense. Speed of movement is not a concern in absolute strength exercises. Absolute strength qualities greatly determine ones ability to hold postural alignment under stress and impact and are an inherent and contributing part of all other strength qualities needed in movement. In sprint and hurdle events, absolute strength is best evaluated in the form of relative strength capabilities (force produced per unit of bodyweight). Most absolute strength training activities involve high resistances

Types of Strength
General Strength
Defined as the ability to overcome the resistance of ones own body. General strength training activities involve no external loading, using bodyweight as the sole load.

Types of Strength
Elastic Strength (high velocity and force)
Defined as the ability to produce force using the stretch reflex and the stretch shortening cycle.
Training programs must consider development of this quality to be a priority. Most elastic strength training involves plyometric and/or multi-jump activities.

Elastic Energy Utilization

Forces produced via elastic energy have little energy cost

Types of Strength
Strength Endurance
Defined as the ability to sustain force production. Strength endurance is normally a concern in stabilizing and postural muscle groups, which must be able to remain effective throughout the course of the event.

Means and Methods of Strength Training

Weight Training General Strength Multi-Throws Medicine Ball Routines Multi-Jumps Special Strength Activities Every activity we do makes us stronger

Weight Training
Olympic Lifts Static Lifts Ballistic Lifts Bodybuilding Lifts

Weight Training
Olympic Lifts
Competitive lifts such as the clean, snatch, and jerk. Also included in this group are similar or related movements such as various types of pulls. Olympic lifts are a major muscle group oriented activity. Olympic lifts develop absolute strength, power, and coordination.

Weight Training
Static Lifts
Traditional weight lifting exercises involving major muscle groups. Most squatting and pressing movements fit into this category. Characteristically involve high resistances and low speeds of movement. Static lifts are a primary tool for absolute strength development, and enhance postural qualities and anchoring ability when technique and loading are appropriate

Weight Training
Ballistic Lifts
Fast, repeated, and weighted movements, usually involving elastic qualities. Examples of these lifts would be repeated presses, repeated jerks, or all types of loaded jumps. These lifts enhance power, elastic strength, and absolute strength, but more importantly greatly resemble the demands of competition.

Weight Training
Bodybuilding Lifts
Traditional and special weightlifting exercises performed in higher repetition/lower resistance/short recovery formats.

General Strength Exercises

Exercises that involve no external loading.
Bodyweight serves as the only loading agent. General strength exercises improve coordination, body control, and active flexibility. They also can be used to improve muscular strength and strength endurance.

General Strength Exercises

Categories of General Strength
Calisthenics
Gross body movements that often they involve body positions that create resistance or challenge ranges of motion. They are typically performed in circuit fashion. Traditional exercises such as pushups, dips, situps, and squats, fall into this category. This type of work is commonly used to develop energy system and endocrine fitness.

Abdominal/Spinal Work
Callisthenic exercises designed to address these areas. Because of the importance of this body region to performance, most training systems address this area separately from the above.

General Strength Exercises

Categories of General Strength
Stabilization Routines
Develop the ability to stabilize joints and gross muscle groups during activity. These muscle groups must possess enough strength endurance to function throughout the course of the event. Often these exercises require joints or body parts to remain stationary under circumstances of loading or instability. At other times they may require very slow, uniform movements of body parts. Improvement of balance often results from this type of work. Pilates, the Green gymnastic ball series and traditional calisthenics performed in a slow format fall into this category.

General Strength Exercises

Categories of General Strength
Connective Tissue/Fascia Routines
Exercises that create great tension in the connective tissue, under conditions of very slow movement. These also address muscle tissue as well, and help to improve flexibility and muscular strength and endurance. Examples of this type of work are duck walks, squat walks, and many of traditional rehabilitation exercises that challenge range of motion in a forceful way

Medicine Ball Routines

Medicine Ball Routines include various exercises using the medicine ball as loading.
Examples include various catch/throw combinations, abdominal and spinal exercises with the medicine ball, and callisthenic type exercises using the ball as a light load.
These exercises are usually performed in circuit fashion. Produces many of the same benefits of general strength work. Exercises can be chosen to activate and educate small muscle groups and enhance the efficiency of large muscle groups. Can serve as a primary strength training modality for young athletes, and a primary recovery modality for older athletes. Can be used to enhance postural strength and the bodys ability to withstand impact by catching the thrown ball

Multi-Throw Routines
Multi-throw Routines are high intensity throws, performed from various positions, using a shot or relatively heavy medicine ball as a load.
Examples would include overhead back throws, underhand forward throws, rotational throws, and throws from the lunge position. These develop power and coordination. Like Olympic lifts, they require muscle stabilization and locomotive activity that is very similar to what we see in athletics, and thus are very specific to performance. They are typically used when a low risk power/coordination activity is required.

Multi-Jump Routines
Multi-jumps are jumping activities that develop elastic strength. They are highly specific to the jumping events, so they serve as an important special strength and technical development tool as well.

Multi-Jump Routines
We can group multi-jumps into the four categories
Short Jumps
Simple jumps of low to medium intensity, with displacement, and specific technical demand. Normally we see 1-5 contacts per set.
Examples would be standing long jumps, standing triple jumps, or hurdle hops.

In-Place Jumps
Jumps of low to medium intensity without displacement.
Examples would include tuck jumps, lunge jumps, squat jumps, and rotational jumps. Normally we find 8-20 contacts per set, and a total of 150-300 contacts per session. These are often done in circuit fashion.

Multi-Jump Routines
Extended Bounds
Jumps performed over significant distances, exhibiting displacement and specific technical demand.
Examples include single leg hops, alternate bounds, straight leg bounds, and extended hurdle hops. These are medium to high intensity exercises, and are typically performed over distances.

Depth Jumps
Rebounding efforts performed after a fall from some elevated surface. The height of the elevated surface dictates the intensity of the exercise, and most depth jumps are of relatively high intensity.
Examples would be a fall from a box with a rebound onto another box, into a hurdle hop, or into a standing long jump.

Special Strength Exercises

Special Strength Exercises are exercises that technically mimic the competitive movement to a great degree, performed under loads.
Examples include long jumps or sprints performed while wearing a weighted vest, resisted runs, throws using heavy implements, or specialized weightlifting exercises. While special strength exercises have value, we should not consider them a substitute for other types of strength development.

Strength Program Design

Design the strength program to support and enhance the overall objective of training.
Do not design the strength program in isolation. (This is the most common error)

Endurance
General Endurance
The capacity to perform an activity involving many muscle groups and systems for a prolonged period

Specific Endurance
Anaerobic work to develop endurance at intensities specific to the performance intensity of the event.

General Endurance Example

Extensive Tempo Running is run training designed to improve aerobic power and anaerobic capacity.
These runs are normally done at approximately 70-80% intensity, with recoveries of 2-3 minutes. Runs normally range from 100-200 meters. Workout constructs often include various combinations of sets and repetitions

Specific Endurance
Specific Endurance is only one aspect of sprint performance
Cannot be viewed in isolation Improvements come as a result of improvements in sprint technique, strength, and power

What is Specific Endurance?

Many terms have been employed to describe the quality of Specific Endurance
Speed Endurance Intensive Tempo (Lactacid Capacity) Special Endurance I (Lactacid Power) Special Endurance II (Lactacid Tolerance)

Speed Endurance
A combination of two major biomotor abilities
Speed: the ability to apply high speed of movement to a body or body part. Endurance: the ability to apply force for long time periods.

Means and Methods of Speed Endurance

Short Speed Endurance
Alactic power and capacity..greater speed emphasis
e.g.: 4x4x60m [3-4, 6-8]

Glycolytic power and capacity.greater speed emphasis working in higher state of fatigue
e.g.: 4x4x60m [60-90, 4-6]

Long Speed Endurance

Lactacid power and capacity

Intensive Tempo (Lactacid Capacity)

Intensity: 80-89% Length of runs: > 80m Recoveries: 30 seconds to 6 minutes Volume: Generally 800m-2400m.
Follow objectives of training session keeping in mind that when mechanics fail, the quality of speed endurance running will not be enhanced.

Special Endurance (Lactacid Power)

Intensity: 90%+ Length of runs: 80m-600m Recoveries: 8 minutes + Volume: Generally 400-1000m.
Follow objectives of training session keeping in mind that when mechanics fail, the quality of speed endurance running will not be enhanced.

Speed vs. Endurance

Which is most important?
There are no hard and fast answers Better performance is the result of the artistic application of all training Never view training of any ability in isolation.
Speed effects endurance Strength effects speed and endurance Mobility effects speed, coordination

Some principles of Specific Endurance

Speed should precede Endurance in the session Speed should precede Endurance in the microcycle Speed and Endurance should be developed together in the macrocycle

Goal of Specific Endurance

To prepare the athlete to perform the race distance at the highest possible speed. To prepare the athlete to perform the race distance at the highest possible speed over several days (rounds of competition).

Speed and Endurance exercise

Zones of Energy Requirement
Zone 1 2 3 4 5 Duration of Work 1-15 seconds 15-60 seconds 1-6 minutes 6-30 minutes Over 30 minutes Level of System Producing Intensity the Energy for Work Up to one's limits ATP-CP Maximal ATP-CP + LA Sub-maximal LA + Aerobic Medium Aerobic Low Aerobic % of Energy System Anaerobic/Aerobic 95-100 5-0 80-90 20-10 70-40 30-60 40-10 60-90 5 95

Work Intensity
As work intensity Cost increases, the energy cost of that work grows exponentially
Intensity Intensity

The decrease of energy cost for work done below maximal intensity follows the same exponential trend

Cost

The Anaerobic Process

In long sprinting and hurdling we are interested most in the ATP-CP + LA system.
15-60 seconds duration

Efficiency is our interest

Improving capacity of the system Improving power of the system

Conclusions regarding Specific Endurance

By working at sub-maximal intensities we save energy and utilize fewer muscle fibers.
Allows the athlete to keep active only a percentage of the muscle fibers, consuming fewer phosphates.

It thus becomes important to stress training methods aimed at improving the power and capacity of the process so the athlete can improve their performance and still work at a rate that is sub-maximal.

The Specific Endurance Training Process

The basic ingredient must always be maximal speed
The higher the level of max speed, the faster will be the athletes velocity when performing submaximally

As speed is improved, the ability to endure that speed at sub-maximal levels must be trained concurrently. (Speed Endurance developed concurrently with Speed)

Progression in speed and endurance training

Develop sound sprinting mechanics
The basis for improving speed endurance

Introduce runs at higher intensities over short distances Develop speed over increasing distances Introduce sub-maximal runs over distances of increasing length (50m, 60m,...,120m, 150m)
Only allow athlete to run as far as their technique will allow.

PLANNING TRAINING - ENERGY SYSTEM

ENERGY SYSTEM TRAINING BREAKDOWN FOR SPRINT AND HURDLE EVENTS

Terminology Length of Run Component Energy System % of Predicted Performance Rest Interval Between Reps/Sets Daily Volume Ranges 100/200/ 110/100mH 300-800m 300-500m 300-800m 300-800m Daily Volume Ranges 400/400mH

ABSOLUTE SPEED SPEED ENDURANCE

20-80m

Speed (s) Anaerobic power Alactic Short Speed End. (ASSE) Glycolytic Short Speed End. (GSSE) Speed Endurance (SE) Long Speed Endurance (LSE) Lactic Tolerance (LAT) Anaerobic Capacity (ANC) Aerobic Capacity (AC) Aerobic (AC)

Anaerobic Alactic

90-95% 95 - 100% 90 - 95% 95 - 100%

3-5 / 6-8 min 3-5 / 6-8 min 1-2 / 5-7 min 2-3 /7-10 min

300-900m 300-600m 600-1200m 600-1200m

50-80m

Anaerobic Alactic

SPEED ENDURANCE SPEED ENDURANCE SPECIAL ENDURANCE I SPECIAL ENDURANCE II INTENSIVE TEMPO EXTENSIVE TEMPO CONTINUOUS TEMPO

80m

Anaerobic Glycolyte Anaerobic Glycolyte Anaerobic Glycolyte Lactic Acid Tolerance Mixed: Aerobic Anaerobic Aerobic Aerobic Aerobic

90 - 95% 95 - 100% 90 - 95% 95 - 100% 90 - 95% 95 - 100% 90 - 95% 95 - 100% 80 - 89% 40 - 79% 60 - 79% 40 - 60%

1 / 3 min 1 / 4 min 5 - 6 min 6 - 10 min 10 - 12 min 12 - 15 min 15 - 20 min Full

300-800m 300-800m 300-900m 300-600m 600-900m 300-900m 300-600m 300-600m 800-1800m 1400-2500m 1400-1800m 1600-3200m

600-1200m 600-1200m 400-1000m 400-800m 600-1200m 300-1000m 900-1200m 300-900m 1000-2800m 2400-4000m 1800-3000m 3200-6400m

0-150m

150-300m

300-600m

100-600m 200-800m 100-200m 1600-6400m

30s - 5 / 3-10 min 45 - 2 min 30s / 2-3 min Heart Rate 130-150

Practical Coaching Experience

Develop speed and speed endurance concurrently
Intensity is not maximal but rather submaximal

Practical Coaching Experience

Implement in Training Plan
Intensive Tempo runs (Lactacid Capacity) before Special Endurance (Lactacid Power) in the macrocycle A system must have a capacity in order to express its power
Intensive Tempo runs: 80-90% intensity, recoveries incomplete Special Endurance runs: 95%+ intensity, recoveries complete.

Practical Coaching Experience

Maintain Intensive Tempo work (Lactacid Capacity) throughout the macrocycle Aids in controlling the peaking process Important to aid in the continued improvement of Special Endurance (Lactacid power) through the course of the year.

Practical Coaching Experience

Use Special Endurance (Lactacid Power) work to prepare the athlete for competition.
Usually work in this area peaks in the late Special Preparation period. Be mindful in the competitive period, competition makes up all or part of the Special Endurance (Lactacid Power) work. Too much volume of this training will lead to overtraining.

Speed Endurance Through the Year

Training priorities follow a basic yet simple principle.

Use drills and exercises designed to call into play the same muscles and forces to be used in the actual event. Speeds to be used which are at least 90% of race speed.

Special Preparation
Intensive Tempo (Lactacid Capacity)
85-90% intensity runs
Sets of 3-4 runs with recoveries of 5-6 Breakdowns: e.g. 500, 400, 300, 200, 100

Density of application: 1 time in 7 days

Short Speed Endurance

Utilize to bridge between Capacity and Power maintaining technical integrity

Special Endurance (Lactacid Power)

Middle to late in period Progress from 1-2 runs to 3-4 runs per session Density of application: 1 time in 7-10 days

Competition Period
Intensive Tempo (Lactacid Capacity)
85-90% intensity runs
Sets of 3-4 runs with recoveries of 5-6

Density of application: 1 time in 7 days

Special Endurance (Lactacid Power)

Progress from 1-2 runs to 3-4 runs per session Density of application: 1 time in 7-10 days depending on density of competition

High levels of speed endurance are indicated by:

200m:
Difference of 1 second or less in 1st and 2nd halves of race 1st 100m run at 95-96% of best 100m 2nd 100m run at 98-99% of best 100m

Performance Efficiency

400m:
Difference of 2.5 seconds or less in 1st and 2nd halves of race 1st 200m run at velocity equal to best 200m plus 11.2 seconds 2nd 200m run at velocity equal to 1st 200m plus 2-3 seconds

Sprint Workout Target Chart

100m Training Distances

General Prep:
10-40m 150-300m Power Capacity Power Capacity Power Capacity

Special Prep:
50-80m 150-250m

Competition
80-120m 150-250m

200m Training Distances

General Prep:
10-40m 150-300m Power Capacity Power Capacity Power Capacity

Special Prep:
60-180m 150-250m

Competition
120-180m 150-300m

400m Training Distances

General Prep:
30-80m 150-500m Power Capacity Power Capacity Power Capacity

Special Prep:
60-300m 150-500m

Competition
120-350m 150-500m

Developing Training Means

Establish main categories of exercises Organize exercises into training modules
Modules lend well to addressing themes and present a balanced stimulus

Race Distribution
Metabolic requirements for 100m, 200m, and 400m are markedly different Intensity
Degree of effort vs % of ones best effort
E.g.: 400m best =48.50 90% intensity=(48.50 x 100)/90= 53.88

Fatigue
Not only due to metabolic means CNS fatigue may in some cases be more significant

Race Distribution
Important to avoid neuromuscular breakdown and energy depletion too early in race

100m
Use acceleration to reach maximum controllable speed in 4-7 seconds as opposed to achieving maximum speed in 3-4 seconds Relaxation important to maintain technique over course of race

200m
Take advantage of ATP stores by using maximal acceleration during first 40-60m. Vary intensity of effort to promote relaxation and technical execution.
Controls the onset of CNS fatigue

400m
Race distribution factors
Best Race Distance Muscle fiber type

Best Race Distance

Where the athlete demonstrates the highest performance level
Metabolic and neuromuscular fatigue are most manageable Distance athlete is psychologically most comfortable

Best Race Distance Examples

BRD=200m
PR=24.20
First 200m of 400m= 24.20+1.2=25.50 2nd 200m of 400m= 25.50+3.0=28.50 400m time= 54.00

BRD=400m
PR=54.00
First 200m of 400m= (54.00/2)-1=26.00 2nd 200m of 400m= 26.00+2=28.00 Means best 200m time= 26.00-1.2=24.80

WHEN COACHING AND THEY ARE NOT CATCHING ON TO YOUR TEACHING HOW DO YOU HANDLE ON THE JOB STRESS