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Drills for Sprinters

Stages in Learning Drills for Sprinters

I am going to write about today the importance of Sprint Drills and teaching correct and efficient movement for athletes in particular sprinters.

Drills for Sprinters
Lots of issues to fix here. Drills for Sprinters.

When Teaching Drills to sprinters the athlete goes through different learning competency Levels.

  1. Beginner being shown how to do the drills
  2. Can do the drills when supervised by a coach in training
  3. Can do the drills unsupervised in training
  4. Can apply the movements of the drill in a specific event in training
  5. can apply drills movements in a specific event in the competition

This is why it’s very important when a coach is coaching athletes. That they do not let the athlete begin the warm-up unsupervised and monitor and make corrections to the athlete using a variety of teaching methods.

  • Briefing explaining how the drill is to be performed
  • Demonstrating the Drill to the athlete and getting them to watch. From front back and side-on views.
  • Manipulating movement by positioning leg and arms incorrect positions.
  • Breaking the Drill down into smaller steps.
  • Taking a video of the athlete and showing them how they do the drill, and showing another video of how you want them to do the drill by other athletes on video that are good examples.
  • Remember to always give positive praise to athletes in front of the group for performing drills correctly. It helps motivate them and aspire to learn more.

Feedback should always be positive or constructive.


The Importance of Drills for Sprinters

Andrew is an ATFS Statiscian in Athletics with a wide range of knowledge in measurable sports. He has worked as a PSC Consultant and Research Assistant from 2013-2015, Consultant and Sprint Coach at Zamboanga Sports Academy from 2015-2017. And is current editor and chief of Pinoyathletics.info, and has recently done consultancy work for Ayala Corp evaluating the Track and Field Program. Currently, he is coaches Sprints, Middle and Jump events he is working towards his Level 3 Athletics Australia Coaching Certification in Sprints and Hurdles.

He can be contacted on [email protected]

 
Drills for Sprinters
 
 
Drills emphasize correct movement patterns while running this is important because
 

A. An athlete that has better movements, moves more efficiently and wastes less energy moving forward hence generates more efficient turnover and stride length and force is being delivered correctly to the ground hence the athlete in this case sprinter runs faster.

B. As an athlete is exerting a force into the ground for greater than their body weight its important that this force is being directed in an efficient and balanced manner. Motions such as overstriding and butt kick can cause tears and overstrain on the muscles. This is usually a product of incorrect teaching of drills.

It’s very important that drills are conducted in a manner as suggested.

1. Coach explains to the athlete about the drill if beginner, if not advises the athlete to do the drill, remembering from last time what they may need to fix.

2. The athlete performs the drill. Coach observes. If you have an Ipad or video recording device can be useful here.

3. The athlete walks back. This is important that this is done and the athlete is given time between.

A. Drills is a technical and neurological learning process, not conditioning exercises.

B. The athletes need time to absorb the new information and be automatically conscious of his/her movements and have time to auto-correct. Athletes should not be overloaded with information and learn step by step, coaches should be patient and find ways to help the athlete absorb the information.
 
An example is when I was teaching my athlete the pawing and she couldn’t get it. So I taught her how to do the shuffle drill on each leg which she found easier, then she learned the shuffle drill on both legs, then after 20 minutes she was able to do pawing which she couldn’t get anywhere near right 20 minutes before.
C. The athlete also needs some rest to reset the muscle contractions.
4. The coach will provide feedback to the athlete. Feedback should always be positive or constructive.

Exercises to Increase Your Running Speed

A 200 meters run at the 2005 Athletics World Championships in Helsinki.

Increasing your running speed requires more than just practicing running. Use targeted exercises at home to build your endurance and strength and help you avoid injury when running. Many of these exercises help you develop the fast-twitch fibers in your legs, allowing for a faster start off the running block.

Arm Swings

Moving your arms correctly while running helps propel your body forward. Train your arms in the proper movement by standing with your feet together and alternating your arms forward and backward as if you were running. Focus on proper positioning; hold your elbows at a 90-degree angle.

Start with your right arm forward, swinging it forward until the biceps is nearly level with your shoulder and your relaxed fist about eye level. At the same time, swing your left arm back so that the biceps are almost parallel to the ground and your forearm points straight down. Try this exercise seated as well to add intensity and train your arms to move at the right level, making sure your hands don’t brush the floor as they move. Add light weights to work the shoulders.

Butt Kickers

Exercises that stretch your muscles and increase muscle tone simultaneously can help you run faster. Butt kickers are an excellent example. Start to jog inside your house or in the yard, then bring one knee to hip level in front of you.

Continue jogging, alternating your knees by bringing them up high and forward. Practice this move until you’re able to touch your glutes with your heels with each knee raise. You don’t need a large space to perform this exercise, just enough space to move back and forth at a jogging pace.

Sprint

Drills for Sprinters

In contrast to an endurance run, sprinting works nearly all of your leg muscles to help you move faster during a normal run. You can also practice sprinting at home. And you may need a yard to give you adequate room to sprint. While from a starting position, run at 95 percent speed to the edge of your yard.

Ideally, you should be sprinting for at least one minute, to begin with. Sprinting back to the house, then walk around your yard for a few minutes.

Work your way up to 10 full-speed sprints before taking a breather. For added intensity, use a sloped area of your yard. Sprinting uphill and downhill work different muscles than sprinting on flat ground, building your overall leg health, and helping you run faster while reducing the chance of injuries.

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Wall Drills

Drills for Sprinters

Wall drills help you focus on form and work your trunk and back as well as your legs. And the more these muscles learn to work together. While the faster you can run. So stand in front of a wall and place both hands flat on the wall. Lean forward so your body is at an angle. Run in place by lifting one knee up toward the wall, keeping the foot directly under the knee, then alternating quickly with your other knee. Your feet should return back to their starting position between knee lifts.

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Ins and Outs

Drills for Sprinters

A classic speed-development technique, ins, and outs require you to set up cones or markers in your yard about 20 yards apart. Run at about 25 percent of your maximum speed from the first cone to the second, then sprinting at full speed back to the first cone. Repeat the process twice, then walk between the cones for a breather. And build up to five sets.

 

Acceleration Runs

For instance, if you have an acceleration ladder, you can use it in a relatively small space in your home. If not, place flat sticks 18 inches apart on your floor for the same effect. In the first drill, run as fast as you can through the ladder, touching both feet between each stick. Focus on lifting your knees as high as you can and getting your feet off the ground as quickly as possible each time. For the second drill, place only one foot between each rung as you run as fast as you can down the length of the ladder. Keep your back upright and straight, and focus on moving your arms correctly to help keep you balanced.

How to Increase acceleration and become a faster athlete

Research by John Shepherd, U.K.
Sprinting
London 2012 Olympic Games 100m Final – Start (Photo credit: Sum_of_Marc)

The sprinter who gains an advantage in the first 20-30m of the race puts himself at a huge advantage over the rest of the field. Although a quick getaway will depend on sound sprinting start technique, specific conditioning is also required to maximize its potential.

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The article discusses Sprinting

  • What makes a great acceleration technique?
  • How to condition greater acceleration
  • Concentric training and acceleration
  • Plyometric training and acceleration
  • Acceleration and leg stiffness
  • Weighted Sleds
  • Overspeed acceleration training

To read the full article

 

 

John Smith and the Importance of Rhythm

BY

 john smith

When it comes to sprinting, John Smith of HSI needs no introduction. I’ve covered some of his philosophies and concepts plenty of times in the past 9 years

e all know of John Smith 7 phases to a 100m race:

  1. Reaction Time
  2. Block Clearance
  3. Drive Phase
  4. Transition
  5. Maximum Velocity
  6. Maintenance
  7. Negative Acceleration

Tom Tellez broke down what he thought were the 5 phases of a 100-meter sprint:

  1. Reaction Time
  2. Block Clearance
  3. Speed of Efficient Acceleration
  4. Maintenance of Maximum Velocity
  5. Lessened Degree of Deceleration

But one of the most important concepts is Rhythm… it’s often ignored or forgotten!

In this video, fast forward to 2:20, and hear what  Smith has to say about rhythm in training Tyson Gay:

Full Article Here

 

 

Andrew is an ATFS Statiscian in Athletics with a wide range of knowledge in measurable sports. He has worked as a PSC Consultant and Research Assistant from 2013-2015, Consultant and Sprint Coach at Zamboanga Sports Academy from 2015-2017. And is current editor and chief of Pinoyathletics.info, and has recently done consultancy work for Ayala Corp evaluating the Track and Field Program. Currently, he is coaches Sprints, Middle and Jump events he is working towards his Level 3 Athletics Australia Coaching Certification in Sprints and Hurdles.

He can be contacted on [email protected]

By Andrew Pirie

Andrew is an ATFS Statiscian in Athletics with a wide range of knowledge in measurable sports. He has worked as a PSC Consultant and Research Assistant from 2013-2015, Consultant and Sprint Coach at Zamboanga Sports Academy from 2015-2017. And is current editor and chief of Pinoyathletics.info, and has recently done consultancy work for Ayala Corp evaluating the Track and Field Program. Currently, he is coaches Sprints, Middle and Jump events he is working towards his Level 3 Athletics Australia Coaching Certification in Sprints and Hurdles. He can be contacted on [email protected]

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