Periodization Athlete Development for Athletics
Originally Published 25 October 2016.
Periodization Athlete Development for Athletics PowerPoint Presentations
- 1. Summary Presentation on Athlete Development for Athletes Dinas Zamboanga Del Sur from Pinoyathletics.info
- Periodization 2. Training by Age 3. Sprints Phases 4. Teaching Drills
- 2. Periodization is the systematic planning of athletic or physical training. The aim is to reach the best possible performance in the most important competition of the year. It involves gradual improvements during various parts of a training program for each period. Conditioning programs can use periodization to break up the training program into the following
- 3. Division of Periodization
- 4. Division of Periodization Offseason (General) preseason (specific) In season (competition) Postseason (recovery) Periodization divides the year-round condition program into phases of training that focus on different goals.
- 5. Training Organization Training should be organized and planned in advance of a competition or performance. It should consider the athlete’s potential, his/her performance in tests or competition, and the calendar of competition. It has to be simple, suggestive, and above all flexible as its content can be modified to meet the athlete’s rate of progress.
- 6. Training by Age – Long Term Development and Progression of Strength Training Source: Bompa T. and Buzzichelli C., Periodization Training for Sports – 3rd Edition, Human Kinetics, 2015
- 7. Speed Development – Phases
- 8. 5 phases and the “percent contribution” to the total race. 1. Reaction Time (1%) 2. Block Clearance (5%) 3. Speed of Efficient Acceleration (64%) 4. Maintenance of Maximum Velocity (18%) 5. Lessened Degree of Deceleration (12%)
- 9. Looking at this chart, it’s no wonder why sprint coaches elect to focus on speed and acceleration work. But this doesn’t show the whole picture as one component can severely affect the next component. For example, proper block clearance sets up for proper speed of efficient acceleration
- 10. Reaction Time Reaction time is measured by the time taken from the firing of the gun to the first muscular reaction performed by the sprinter. A bad reaction time will produce a very different 100 meter race pattern with the sprinter rushing through the next phases!
- 11. Block Clearance 2 things come to mind. 1) You need proper biomechanics in the starting position in order to generate the greatest power to overcome inertia. 2) The greater the force applied in driving from the starting blocks by the sprinter, the greater the initial velocity produced. The block clearance phase sets you up for the next phase.
- 12. Speed of Efficient Acceleration In the 40 yard dash, the athlete accelerates to maximum velocity in as short a time as possible. This also applies for the 100 meters. However, the longer it takes the sprinter to reach maximum velocity, the greater the potential for the sprinter to reach higher maximum velocities (which is the goal for the 100 meters, right?). Today we are seeing athletes such as Usain Bolt and Tyson Gay reaching top speeds well beyond the “traditional” 60 meters. The word “optimal” comes to mind, where an effective acceleration phase can produce the highest maximum velocity.
- 13. Maintenance of Maximum Velocity Optimizing is a popular word here. An optimal combination of stride rate, stride length and ground contact time will produce the highest top end speed. This topic has been discussed at lengths on this Blog. As far as posture goes, the sprinter will be in a full upright position during this phase.
- 14. Lessened Degree of Deceleration The sprinters’ ground contact time increases with fatigue. We’ve seen that on the article Ground Contact Time, Stride Length and Fatigue in the 400m. Staying relaxed, and “staying tall” with a high vertical displacement are common terms. But a lot of coaches neglect the importance (and biomechanics) of the arms and hands. Arm action is just as important as the legs.
- 15. Example Workout Warmup Sequence Foam Roll (if available) Hamstrings Quads Adductors Abductors Glutes Lower back Upper back Jogging Jogging 50m run 50m walk For more advanced athletes 4×100 at 90% or 8×100 at 80% Sprinters 100, 200, 100 Hurdles, Throwers 1-2 laps 400, 800, 400H 2-3 laps 1500 and up 3-5 laps Wall Swings (10 on each side) Front and Back Side to side Rotation Hurdle Fire Drill with fence behind
- 16. Drills Drills (3 of each in training, 2 of each in competition) Skipping Toe walk March A March B March C Skip A Skip B Skip C Straight Leg bound Karioke Butt Kick High Knees Bounds Height Bounds Distance Shuffle (each leg) Fast Feet Pawing Bottle Drills (5 – 10 times each), (spacing 2 shoes, 2.5, 3, 3.5, 4, 4.5, 5, 5.5, 6) Mini Hurdles (if available) Wind Sprints 30-50m (2-3 progressive speed) Warm Down Sequence Stairs 5-10 times Extra Activity pushups, sit-ups, dips etc. Static and Partner assisted stretching (about 10-15 mins) Foam Rolling Jog a lap
Periodization Athlete Development for AthleticsDinas One Day Sports Science Seminar
Coaching Clinic in Dinas, Zamboanga Del Sur. Facilitators Zamboanga Sports Academy Coaches Ian Moncada, Bap Bap, Eliezer Salinas and Andrew Pirie.
“They ask me why I teach, and I reply, ‘Where could I find such splendid company?’ There sits a statesman, strong, unbiased, wise; another Daniel Webster, silver-tongued. A doctor sits beside him, whose quick, steady hand may mend a bone, or stem the life-blood’s flow. And there a builder; upward rise the arch of a church he builds, wherein that minister may speak the word of God, and lead a stumbling soul to touch the Christ.
And all about, a gathering of teachers, farmers, merchants, laborers —those who work and vote and build and plan and pray into a great tomorrow. And I may say, I may not see the church, or hear the word, or eat the food their hands may grow, but yet again I may; And later I may say, I knew him once, and he was weak, or strong, or bold or proud or gay. I knew him once, but then he was a boy. They ask me why I teach and I reply, ‘Where could I find such splendid company?'” – by John Wooden
Periodization Athlete Development for Athletics
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]