Summary Periodization Training by Age Sprints Phases Teaching Drills Periodization 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 ID: 602213
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Slide1
Presentation on Athlete Development for AthleticsSlide2
Summary
Periodization
Training by
Age
Sprints PhasesTeaching DrillsSlide3
Periodization
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
followingSlide4
Division of PeriodizationSlide5
Division of Periodization
Offseason (General)
preseason (specific)
In season (competition)
Postseason (recovery) Periodization divides the year round condition program into phases of training which focus on different goals.Slide6
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 calendar of competition. It has to be simple, suggestive, and above all flexible as its content can be modified to meet the athletes rate of progress.Slide7
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, 2015Slide8
Speed Development – PhasesSlide9
5
phases and the “percent contribution” to the total race.
Reaction Time (1%)
Block Clearance (5%)
Speed of Efficient Acceleration (64%)
Maintenance of Maximum Velocity (18%)
Lessened Degree of Deceleration (12%)Slide10
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 accelerationSlide11
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!Slide12
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.Slide13
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 toreach 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.Slide14
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.Slide15
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.Slide16
Example Workout
Warmup
Sequence
Foam Roll (if available)HamstringsQuads
Adductors
Abductors
Glutes
Lower back
Upper back
Jogging
Jogging
50m run 50m walk
For more advanced athletes 4x100 at 90% or 8x100 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 behindSlide17
Drills
Drills (3 of each in training, 2 of each in competition)
Skipping
Toe walk
March AMarch 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