Speed development

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Speed development

  1. 1. Speed Development for Endurance Athletes<br />
  2. 2. Speed is an essential component for all endurance events<br />
  3. 3.
  4. 4. Mo Farah ran 52 seconds for his last 400m!<br />
  5. 5. How can we improve the speed of our endurance athletes?<br />
  6. 6. Sprint Drills/ Mobility<br />Strength Training / Plyometrics<br />Speed Sessions<br />Speed Endurance Sessions<br />Race Practice Sessions<br />
  7. 7.
  8. 8. Keep them simple and specific <br />Examples include: walking knee lift drills, alternate knee drills, high knees, B skip and straight leg runs<br />Emphasis on dorsiflexion and good upright posture <br />Sprint Drills<br />
  9. 9. Non-running <br />Core stability exercises. Examples include the plank, side pillar, the bridge and fire hydrant.<br />Circuit Training<br />Weight training<br />Plyometrics<br />Strength Training<br />
  10. 10. Running<br />Hill Training<br />Resistance training<br />
  11. 11. Examples include acceleration runs of 40-60m with 3 minutes or more recovery<br />(80m,60m, 40m)x2 with 4-5 minutes recovery between the reps and 10 minutes between the sets<br /> Emphasis on good technique. Tall posture, hips well forward, good arm action with relaxed shoulders and neck <br />Speed Sessions<br />
  12. 12. Examples include, 2x(3x200m) with 6-8 minutes recovery between the reps and 12-15 minutes recovery between the sets<br />6x150m with 8 minutes recovery<br />(150m,120m,100m)x2 with 6 minutes recovery between the reps and 10 minutes recovery between sets <br />Speed Endurance<br />
  13. 13. 5-6x200m differentials with 4mins recovery<br />150-200m rep at end of interval session<br />4lap 3lap 2lap 1lap 200m with 90secs recovery decreasing<br />Race Practice Sessions<br />
  14. 14. Day 1-am 35 minute aerobic run<br /> pm 30 minute aerobic run <br />Day 2-am 30 minute aerobic run<br /> pm track session<br />Day 3-pm 50 minute run <br />Day 4-am 35 minute aerobic run<br /> pm tempo run <br />Day 5-am 40 minute aerobic run<br /> pm 25 minute aerobic run<br />Day 6-Fartlek session<br />Day 7-Long run<br />Typical Week’s Training<br />
  15. 15. Day 1-am 35 minute aerobic run<br /> pm 25 minute aerobic run and circuit training<br />Day 2-am 30 minute aerobic run<br /> pm track session<br />Day 3-pm 50 minute run and core exercises<br />Day 4-am 35 minute aerobic run<br /> pm tempo run <br />Day 5-am 40 minute aerobic run<br /> pm weights session and 25minute run<br />Day 6-hill session<br />Day 7-Long run<br />Typical Week’s Training<br />
  16. 16. Warm-up Easy 15-20 minute aerobic run<br />Drills<br />Dynamic stretching<br />4-5 acceleration runs over 50m with 3-4 minutes recovery<br />Speed endurance session/Specific endurance session <br />Cool down- 15-20 minute aerobic run and static stretching<br />Examples of a typical track session.<br />
  17. 17. 15-20 minute aerobic run.<br />Drills. <br />Dynamic Stretching.<br />Acceleration runs 5x60m 3mins recovery<br />Interval session Eg 5x1k 90secs recovery<br />Cool down 15-20 minute aerobic run and static stretching. <br />
  18. 18. When are these sessions incorporated into a programme?<br />
  19. 19. The sprint drills and acceleration runs can be done most of the year round as they can be used as an adjunct to a training session or incorporated into the warm up<br />Sprint Drills/ Acceleration Runs<br />
  20. 20. Hill repeats/loops can be done all year round even in the competition phase<br />Hills<br />
  21. 21. Speed sessions are mostly done during competition phase however it is important to stay in contact with these throughout the year<br />Speed Sessions<br />
  22. 22. Speed endurance sessions are done most of the year round but with greater emphasis in pre-competition and competition phases <br />Speed Endurance<br />
  23. 23. Race practice sessions are done Pre competition and competition phase<br />Race Practice sessions<br />
  24. 24.
  25. 25. Any questions?<br />

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