100 200 Training

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Information about 100 200 Training

Published on March 6, 2008

Author: elehmann

Source: slideshare.net

Description

Coaching notes and workouts for 100m and 200m Dash.

Qualities to achieve success Sprint Development 100/200 • Brains • Dependability • Ambition • Willingness to work Eric Lehmann • Positive Attitude Waukesha South High School (WI) Championship Sprint and Hurdle Camps • Leadership www.sprintcamps.com elehmann@hurdlecamp.com Level of Expectations • Junior: Application of skills and knowledge gained in the program. “Break-out” year, interest in the sport and understanding of • Freshmen- Experience the total package of competition. Multiple events within the events. Emphasis on technique, warm-up, team. cool down, Moye (4 point) or Block Start fundamentals, proper stick work. Emphasis • Senior: Leadership within the program, on competition. “Teach” the program to underclassmen. Understand the sacrifice and commitment • Sophomore - Identify place in the program. to become a CHAMPIONSHIP athlete. Disciplined practice patterns. Increasing Close relationship between athlete and training load, improve starts, indentify relay coach. position. 1

Training Groups Types of Workouts (Season Progression) • Do not work more than 3x Race Distance • Sprint Group: 100m - Hurdles - Long Jump- • Long Speed Endurance: 150 - 300 Meters Triple Jump- Pole Vault 4 x100 Relay 80%-90% Effort Rest 12 - 15 Minutes • Most freshmen start in the Sprint Group • Speed Endurance 80 - 150 Meters • 200/400 Group: 200m 400m 300m 90% Effort Rest: 5-7 Minutes (300m Hurdles 4x200 Relay 4x400 Relay Workout Max) • Aerobic Capacity 200 -300 Meters 65% Effort :45 Rest Per 200 1:15 per 300 (1400m Workout Max) • • Aerobic Power 100 Meters 70%-79% Effort Rest 1:30 - 3:00 (1400m Workout Sprint Warmup-Drills Max) (Seagrave Drills) • Anerobic Capacity:80 Meters 80%-90% • 2 x 30m - 40m Performance Rest 3:00 - 5:00 (800m Max Workout Distance) Spikes • CORE DRILLS: (Daily) Front Lunge, Prisoner Squats, A Skips, B Skips, Cariacio, • Alactic Short Speed Endurance: 50-80 Ankling, High Knee Meters 90%-95% Effort Rest: 7:00 - 10:00(300m Workout Max) Spikes • ALTERNATE DRILLS (5 a day): Highland Fling, Speed Skaters, Side Lunge, Angel • Glycolytic Short Speed Endurance: 10m - Slides, Butt Flicks, Straight Leg Running, Fast 80m 95%-100% Predicted Performance Leg, Fast Feet, Bounding, High Stepping, Rest 3:00-4:00 (300m Workout Max) Two Foot -Hopping Spikes 2

Mini Hurdles-Ladder Early Season Workouts • Mini Hurdles (2 Days a Week) 1 Step, • Monday Warm Up - Drills 2 Step, 3 Step, Two Leg Hop 1x300 @ :50-:55 (7 Minutes Rest) • Speed Ladder (1 Day a Week) 2 Feet In, 1 1x200 @ :30 -:33 (5 Minutes Rest) 1x200 @ :29 - :31 (5 Minutes Rest) Foot In, 1 Foot In - 1 Foot Out, 1 Foot Hop, 2 Foot Hop • Tuesday Warm Up - Drills 2x Lap Striders (100m Straight) Hurdle, Long Jump, Pole Vault 4-6x Block Starts (50m-50m-40m-40m) • Wednesday Warm-Up -Drills Late Indoor 2x200 @ :30-:32 (Walk 200m between) 4x100 (accelerate into last 30m @ 100%) • Monday: walk 100m between. 3x200m (Cut Down) @ :29, :28, :29 2x2x30m Sled Pulls (Karate Belts - Towels) Mini Hurdles (1 Step, 2 Step , 3 Step) • Thursday Warm-Up - Drills • Tuesday 2 Lap Striders (100m Straight) 1 Lap Striders @ 85% Jump, Hurdle, Pole Vault Jumps, Hurdles, Pole Vault 3x Starts (45m, 35, 35m) Stick Work 4 x Block Starts 55m, 55m, 45m, 25m • Friday Warm-Up - Drills 2x100m • Wednesday (Accelerate into last 30m @ 100%) 2x200 (@ sub :30) Walk 200m 4x Block Starts (30m - 25m - 20m), 4x100m (Last 30m @ 100%) 2x2x30m Sled Pulls (Karate Belts, Towels) 3

Early Outdoor • Thursday • Monday 1x300 @ sub :50 2 Lap Striders @ 80% Jumps, Hurdles, Pole Vault 1x200 @ sub :30 3x Block Starts @ 30m 1x200 sub: 27 ( 7 minutes rest all) 4x100m Relay Work • Tuesday 1 Lap Striders (80%) • Friday Warm Up Sprint Drills Jumps, Hurdles, Pole Vault 2x Block Starts 2x Block Starts @ 30m 4x100m Relay Work 2x Block Starts @ 75m Event Work • Wednesday 4x150m @ 20.75, 20.5,19.5,19.0 2x3x30m Sled Pulls (Karate Belts, Towel) Late Season • Monday • Thursday 2 Lap Striders 4x150m @ 18.75,18.5, 18.0, 17.5 (Spikes) 4x100m Work Jumps, Hurdles, Pole Vault Jumps, Hurdles, Pole Vault 4x Block Starts @ 20m • Tuesday 2x100m Acceleration @ 90% • FridayWarm Up Drills 4xBlock Starts 40m , 20m, 20m 2 x Overspeed Cables 4x100m Relay Work • Wednesday 2 Lap Striders 2x150m (50m • Fast - Work in Spikes... Let athletes work 80% - 50m 95% - 50m 80%) 3-4x 50m Overspeed Cable (Events) where they need work (JV Meets) 4x100m Work 4

“Championship” Phase 4x100m Relay • High School Run that ‘group’ in as many • Monday 2x100m acceleration to 90% meets as possible. Determine the 1 runner 4x50m Standing Starts 2x Starting Blocks and 4 runner ASAP.... 4x100m Relay Work • Blind 4 Point Pass Stay Down (Moye) • Tuesday and Thursday 1 Lap Striders Start at the end of the Acceleration Zone 2x60m Flyers w/ spikes (4 minute recovery) Adjust as needed. 2x50m Overspeed Belt • Philosophy Best Runner #1 Tallest • Wednesday 2x150m (50m 80% 50m 95% Runner #2 “Weakest” or Least 50m 80%) 5 Minutes Recovery Experienced Runner #3 Runner 1b at #4. 4x100m Relay Work Block Starts Final Thoughts... • Moye (3 Point Start)All Freshmen - Sophomores transition into the 3 Point • If God made them fast, do not slow them Block start. down.... • Block Start ( 4 Point) Most work can be • A injured sprinter does you done in the off-season. Reaction time, absolutely NO GOOD !! explosion, technique work. Practice with a ‘live’ gun as much as possible ! 5

Want More ? • Championship Sprint and Hurdle CD Warm-Up/Cool Downs, Agility, Weight Lifting, Year-Round Workouts, Pool Workouts..... $10.00 • Eric Lehmann elehmann@hurdlecamp.com 262 565 8319 www.sprintcamps.com 6

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