Track and Field Toolbox

Drills to Develop Speed

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If you need to ideas to help develop speed and power in sprints, relays and hurdles check out these tips from Joey Woody, University of Iowa director of track and field/cross country

In the three clips below Coach Woody demonstrates several drills that he utilizes to develop technique, speed and power for sprints, relays and hurdles.

In the first video Coach Woody explains the following drills:

  1. Ankle Hops – The athlete will stand facing forward with the knees slightly bent. He will then explode up off the track with his toes dorsiflexed (pointing up). This helps to prepare the athlete for a good foot strike
  2. Acceleration A March – focus on swinging the leg from the hip and keeping the knee in front. The athlete should have 90-degree angles at the ankle, knee,hip and elbows.
  3. Acceleration A Skip – The athlete should swing the leg from the hip and drive it straight down. He should focus force application down as fast and hard as possible.

In the second video Coach Woody demonstrates  three dynamic jumping exercises

  1.   Hurdle Maze – Here the athlete will focus on both on jumping forward and laterally. He will jump forward over a mini-hurdle and then laterally over one to his left. Then quickly forward over a mini-hurdle and then laterally to the left. Finally he will jump forward over a mini-hurdle. The athlete should focus on bringing his knee high towards the chest.
  2. Higher Hurdle Maze- Do not advance athletes to this drill until they demonstrate good landing technique and and body control at the lower hurdle height.
  3. Forward Hurdle Hops with a Pause – Using medium hurdles places about three feet apart the athlete will start in a quarter squat position and jump up and over the first hurdle. After landing properly, the athlete will pause and the jump the next hurdle.

In the third video discusses a form mechanic drill that call the Acceleration Line Drill. This drill focuses on using the proper mechanics and applying the foot properly so that the athlete will have the necessary rhythm as he moves down the track.

These drills come from Coach Woody’s instructional DVD entitled Developing Speed and Power for Sprints, Relays and Hurdles. For more information about that DVD simply click the link.

The YouTube videos below have audio, so please make sure that your volume is turned up and that you have access to the site. Note that some schools may block access to YouTube.

 


Speed Training

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This article was provided by Training-Conditioning

The 60-yard sprint is a great way to measure speed and assess running mechanics. Longer than most typical sprints, it challenges athletes in different ways and will help you identify where their running needs to improve.

The following tips from Nick Brattain in a blog for the International Youth Conditioning Association, outline how to get the most out of this exercise.

Front Side Mechanics

“As the athlete transitions from the acceleration phase into the upright position there is a lot of room for error,” writes Brattain, a former All-American track athlete and current owner of Brattain Sports Performance. “The body, from shoulder to hip, should move as one unit from the forward, acceleration posture into more of an upright position. There should be very little to no flexion or extension within the spine through this transition.”

Poor transition into the upright position can result in improper balance and tilt in the hips. This can limit the knee’s ability to drive and reposition, which will in turn limit the amount of force an athlete can exert with each stride. Athletes should also avoid rotating their hips from side to side as they plant each foot. This will put excessive force and stress on the hips and lower spine.

Supportive Strength

Athletes will need to build the necessary strength in order to maximize their linear sprinting ability. Some athletes are more agility based and will have a tougher time sprinting in a straight line for 60 yards. Consider the sport and position of each athlete, and identify the muscles they will need to strengthen in order to improve their running mechanics. If they have muscular weaknesses, their sprinting will suffer.

“These muscular weaknesses manifest themselves in improper movement patterns such as lack of extension at the hip, knee, or ankle, internal or external rotation at the hip following toe off, or rotation in the hips as the approach foot contacts the ground,” writes Brittain. “Each of these issues can be addressed and resolved with proper strength and technical training.”

Speed Endurance

Especially with a longer run like the 60-yard sprint, many athletes lack the endurance to finish the sprint strong or do multiple reps. Sprint endurance refers to an athlete’s ability to reach maximum velocity and maintain it for a set period of time before decelerating. Ideally, athletes will be able to maintain maximum velocity until the end of the sprint and then continue to do this for multiple reps. But it usually takes some work to get there.

Improving speed endurance doesn’t require running long distances. On the contrary, athletes should focus on running distances less than 30 meters at maximum speed. To train for the 60-yard sprint, have athletes run 20-40 yards through 4-10 reps. Also consider having them do reps while holding a PVC pipe over head to promote proper posture and front side mechanics. With the right training, your athletes will be able to run faster and maintain max speed for longer


Fast Leg: Sprint Mechanics Drill

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Want to increase the speed of your athletes? In this post see a simple yet effective speed mechanic drill called Fast Leg. Coach Latif Thomas demonstrates and shares key coaching cues to help the athlete develop proper mechanics.

The Fast Leg Drill is one of Coach Latif Thomas, owner and CEO of Complete Track and Field, favorite drills. Coach Thomas believes that the this drill most closely approximates the range of motion and the intensity that is required during effective sprinting.

The Fast Leg Drill requires that the legs execute exactly the same motion as if the athlete were sprinting. The difference is that they are going to go through the range of motion isolating one leg at a time.

The coaching cues that Coach Thomas shares  are as follows:

 

1. Recover the heel

2. Step over the knee

3. Drive the foot down and into the ground so that it lands under the hip

4. Stay tall. The athlete should not bend their torso forward and “dip”

Mark of approximately 30 meters. Have the athlete execute the fast leg drill with one leg as many times as they over the 30 meter distance.  The number of repetitions are not as important as the quality of repetitions. Tells the athletes to proceed slowly and think about their technique. Allow them to get rhythm without worrying about how many reps the get in. As the athletes gains coordination and rhythm, then they will naturally increase the frequency (or density) of the exercise. It is important to do the same number of repetitions for each leg. Coach Thomas also stresses do not make this a competition. Go slow and do the drill correctly.

Coach Thomas has developed a Complete Speed Training Program. The clip below is from his Complete Speed Training 2 Program. He has since released a new version with additional high quality training tips. You can learn more about this excellent program by clicking here:

Latif Thomas Complete Speed Training 3 (CST3)

The YouTube video below has audio, so please make sure that you volume is turned up and that you have access to the site. Note that some schools block access to YouTube.

I am also including two links to additional sprint drills that I posted earlier this year. Both are courtesy of Complete Track and Field.

3 Sprint Mechanic Drills

Wicket Drills

 

 

Want to learn how to  build a Championship Sprints Culture in your program? Click on the link for more information about Complete Speed Training 3 by Latif Thomas


High Speed Treadmill Training

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Do high speed treadmills increase speed. Get the latest resource on the effectiveness of high speed treadmill training in producing more speed in your sprinters.

By Dan Hutchison, MS, ATC, CSCS

Improvements in sprinting speed have been manipulated through the use of various techniques and unique instruments over many decades. The high speed treadmill (HST) has been one of those unique instruments that although highly effective, has come under much scrutiny. Early Russian research supported the benefits of inclined and over speed applications for the enhancement of sprint performance through the use of towing, most commonly applied using a motorcycle or automobile to tow the individual.

The high speed motorized treadmill was developed to bring both of these applications together through 3 specific factors – safety, optimal teaching environment and accurate quantification of the training. Using this approach, the coach is able to teach mechanics and body position at specific velocities, inclinations and time, to progressively enhance ability and performance, and more importantly, within a safe environment. If one can properly manipulate strength, speed, and power, within the mechanics of the activity, improvements or adaptations will occur.

If this activity is straight line sprinting speed, these applications through the use of a high speed treadmill, are no different than using traditional lifting techniques like the back squat or power clean, to enhance lower extremity strength and power. Inevitably, the motion of sprinting will be done on the ground, but arguments can be made in favor of utilizing HST for speed enhancement through specificity and stimuli occurring through inclination and velocity.

Common rebuttals of HST training involve statements like, “the treadmill does all the work”, “running mechanics change because of the moving belt”, and “running over-ground is completely different”.

Three facts that debunk these statements, based on clinical research:

• The kinematics, ground-reaction forces, and metabolic cost of locomotion are nearly indistinguishable from over-ground locomotion when the treadmill has an adequate motor and flywheel, and the belt speed does not vary (Kram, et. al. 1998). Basically, a stiff and powerful treadmill emits the same forces and physiological adaptations to the body, as ground-based running.

• Speed training on a treadmill provides load resistance based on spatial position and gravitational pull during bouts performed on inclines greater than 0% grade (Myer, et. al. 2007). If the HST is at an inclination anywhere above 0% grade, the body has to apply force in the same sequential firing pattern to propel the body both vertically and horizontally, and the individual has to adequately ‘hold’ their position on the treadmill.

• Inclined treadmill sprinting creates adaptations in stride frequency by increasing lower extremity muscle activation and through increases in joint angular velocities (Swanson, et. al. 2000). Similar to resistance training with various lower body movements to improve both muscle force and power, utilizing a HST to induce these adaptations is no different than using a heavy back squat to improve force development, or a power clean to improve lower extremity power.

The objectivity of developing speed on a HST provides the technician with two key components to determining speed improvements – raw miles per hour (MPH) and the time for which he/she can hold that velocity. Ground-based testing from 10 meters (m) to 400m is essential, and can provide the technician, through some arithmetic, similar MPH numbers. Either method can be utilized on the HST to properly progress the individual, along with the times for which these efforts need to be applied can be meticulously adhered to. Often, if performing high effort sprints on the ground, individuals may “hold back” on the intensity due to the length of the workout, fatigue or the body’s instinctive nature to protect itself. In addition, total work performed and power outputs per bout and training session can be calculated.

The HST allows individuals to work within a “True Velocity Training Zone”, which is categorized between 80-90% of maximum velocity. The inclination adds a ‘speed-strength’ component to this application by not only increasing muscle activation in the correct mechanical sequence (Swanson and Caldwell 2000), but by also preventing over-striding and eliminating excessive braking forces. Since the individual is working concentrically when performing inclined HST training, the frequency of training may be increased because of the diminished eccentric forces (braking forces induced by flat ground contact).

Individuals should be aware that ground-based applications are necessary for adequate transfer characteristics from the HST to the court, diamond, track, or field, and should be implemented concurrently during HST. Although surrounded by myths and opinions, HST can be a valuable resource for speed development, including sprint mechanics, increasing maximum sprinting speed, and enhancing energy system development (Hauschildt, 2010). Applications for strength, speed, and power involve manipulating the body using weight, cords, boxes, drills and/or time intervals to elicit improvement. High speed treadmill training is another resource that specifically caters to the improvement of sprinting speed, using speed and specific inclination, but also acts as a compliment to all other movement training. Running, and more importantly sprinting, is the backbone of all sports related movements. The best runners/sprinters tend to be the best athletes, male or female, and can perform multi-directional skills with finesse and fluidity. Technical development of this skill through strategic manipulations of speed (MPH), inclination (% grade) and time, provide the ultimate mechanism for sustained running speed development.

References:

Hauschildt, M. D. (2010). Integrating high-speed treadmills into a traditional strength and conditioning program for speed and power sports. Strength & Conditioning Journal, 32(2), 21-32.

Kram, R., Griffin, T. M., Donelan, J. M., & Chang, Y. H. (1998). Force treadmill for measuring vertical and horizontal ground reaction forces. Journal of Applied Physiology, 85(2), 764-769.

Lockie, R.G., Murphy, A.J., and Spinks, C.D (2003). Effects of resisted sled towing on sprint kinematics in field-sport athletes. JSCR 17: 760-767.

Meyer, G.D, Ford, K.R., Brent, J.L., Divine, J.G., and Hewett, T.E (2007). Predictors of sprint start speed: The effects of resistive ground-based vs. inclined treadmill training. JSCR 21(3): 831-836.

Gottschall, J. S., & Kram, R. (2005). Ground reaction forces during downhill and uphill running. Journal of biomechanics, 38(3), 445-452.

Swanson, S.C. and Caldwell, G.E. (2000). An integrated biomechanical analysis of high speed incline and level treadmill running. Med. Sci. Sports Exerc. 32: 1146-1155.


Hurdle Steps: Cut Step

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If you can help your hurdlers get their steps right you will improve their confidence, speed and ultimately their results. This cut step drill is designed to help the athlete take a cut step and push into the hurdle and create momentum.

In the clip below, courtesy of Complete Track and Field, Coach Marc Mangiacotti  from Harvard University demonstrates  a cut step drill. Coach Mangiacotti has put together a complete training program that includes drills and progressions. For more information about that program click the link Marc Mangiacotti Hurdle Rhythm:Drills and Progressions

As a hurdler runs at a  hurdle, his/her strides get bigger and their knees are higher. When the hurdler gets to the hurdle, the athlete must get “smaller”. Coach Mangiacotti explains that in order to push at the hurdle and gain momentum, the athlete must use a cut step and push quickly into the hurdle.

The coaching cue that he utilizes is to step over the ankle on the last step and the push .This will change the cadence of the steps. The last two steps occur with a shorter time interval between them than the previous steps.  Cutting down the last step before the hurdle gives the hurdler more distance from the hurdle so that the athlete can push properly into the hurdle with their take off leg.

Coach also states the athlete should feel their foot (on the take off leg) behind them. Their ankle, knee, hip and shoulder should be in a straight diagonal line (But not angled too much)

In this cut step drill the athletes march towards the hurdle placed against a wall and then on their last they step over the ankle quickly and push their lead leg over the hurdle and into the wall. He stresses that athletes should place a marker in front of the hurdle where they want to take off from. This is also a good time to check the position of each hand over the hurdle. Coach uses the phrase “check the watch and wallet”.

The purpose of the drill is to help the athletes learn to cut and push to hurdle. It the get their hands “watch and wallet” they will remain square and will be able to run off the hurdle.

The YouTube video below as audio, so please make sure that your sound is turned on and that you have access to the site. Some schools block access to YouTube.