Speed network 2014

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Speed network 2014

  1. 1. Speed Workshop Belfast January 25th Key Topics  Warm Up as a diagnostic tool  Use of micro hurdles to improve max velocity mechnics  Incorporating acceleration ladder into Starting Blocks session  Planning of training www.englandathletics.org www.englandathletics.org/east
  2. 2. Warm Up  Dynamic  No Passive stretching Flexibility 20 minutes before going to bed – micro stretching see IAAF article  Muscle activation  Joint mobility  Diagnostic – muscle weakness - tightness - instability www.englandathletics.org www.englandathletics.org/east
  3. 3. Acceleration from Starting Blocks  Block spacings.  Angles in Set position  Hips/hands shoulders  Feet on Blocks  Set Position  Reaction  Back/Head  Front leg angle of drive  Heel Recovery  Arm action www.englandathletics.org www.englandathletics.org/east
  4. 4. What is a speed session? Speed Speed Endurance Specific Endurance 0 - 7 secs 7 - 20 secs 20 - 40 secs Age Distance Recovery Intensity Age Distance Recovery Intensity Age Distance Recovery 10 - 14 2x3 @30m 23min/6min 95/100% 10 -14 4 x 120 10min 90/95% 10 - 14 15 - 19 2x3 @40m 23min/6min 95/100% 15 - 19 4 x 120/150 6-8min 90/95% 15 - 19 4 x 250 8-10min 80/90% 20 - + 2x3 @40m 23min/6min 95/100% 20 - + 4 x 120/150 5-7min 90/95% 20 - + 3 x 300 6-8min 80/90% 2 x 2 200 8min/15min Intensity 80/90% www.englandathletics.org www.englandathletics.org/east
  5. 5. Rules of Engagement 48-72 hours rest. Percentage of effort – 95/100%. 300 – 400 metres of total volume. 30 minutes of total recovery. No confliction with other weekly neurally demanding work. Drill mechanics prior to session. Keep warm. Slow tempo on rest days that follow. www.englandathletics.org www.englandathletics.org/east
  6. 6. www.englandathletics.org www.englandathletics.org/east

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