The document summarizes the key topics and activities of a speed workshop in Belfast on January 25th. It discusses using warm ups diagnostically, incorporating acceleration ladders into starting block sessions, and using micro hurdles to improve maximum velocity mechanics. It also provides guidelines for speed, speed endurance, and specific endurance training sessions and discusses rules of engagement for speed sessions.

1. www.englandathletics.org/east
www.englandathletics.org
Speed Workshop
Belfast
January 25th
Key Topics
 Warm Up as a diagnostic tool
 Incorporating acceleration ladder into Starting Blocks session
 Use of micro hurdles to improve max velocity mechnics
 Planning of training

2. www.englandathletics.org/east
www.englandathletics.org
Warm Up
 Dynamic
 No Passive stretching-
 Muscle activation
 Joint mobility
 Diagnostic – muscle weakness
- tightness
- instability
 Flexibility 20 minutes before going to bed
– micro stretching see IAAF article

3. www.englandathletics.org/east
www.englandathletics.org
 Block spacings.
 Angles in Set position
 Hips/hands shoulders
 Feet on Blocks
 Set Position
 Reaction
Acceleration from Starting Blocks
 Back/Head
 Front leg angle of drive
 Heel Recovery
 Arm action

4. www.englandathletics.org/east
www.englandathletics.org
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 Intensity
10 - 14
2 x 3
@30m
2-
3min/6min
95/100% 10 -14 4 x 120 10min 90/95% 10 - 14 2 x 2 200 8min/15min 80/90%
15 - 19
2 x 3
@40m
2-
3min/6min
95/100% 15 - 19 4 x 120/150 6-8min 90/95% 15 - 19 4 x 250 8-10min 80/90%
20 - +
2 x 3
@40m
2-
3min/6min
95/100% 20 - + 4 x 120/150 5-7min 90/95% 20 - + 3 x 300 6-8min 80/90%
What is a speed session?

5. www.englandathletics.org/east
www.englandathletics.org
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.

6. www.englandathletics.org/east
www.englandathletics.org