As a sprinter there are three major sessions you should be focusing on on a weekly basis:
1. Starts/Acceleration - early in a season my squad does a mixture of beach starts (athlete lying stomach down on ground facing the direction of run) and technical starts out of the blocks for a few steps, up to 5m. The idea is for the athlete to get used to coming off the ground at an angle similar to the blocks, as well as achieving a similar shin angle to the first few steps out of the blocks. Coming out of the blocks for only a few steps allows the athlete to focus on the initial couple of movements while having feedback from the coach to improve some movements.
As the season progresses the athlete will add more distance as they develop the technical model for the season ahead.
2. Maximum Velocity (Speed) - these sessions are important for the efficient movement of the sprinter while at top speed in a race. Early in the season you may have an acceleration zone of 20m into a max velocity zone from 20-30m depending on your experience. These runs can start at around 95% of your top speed and focus on technique and efficient movement through this zone. Feedback from the coach, as well as your own observations are important to improve your technique.
3. Volume (Fitness) - this can be any type of sub-maximal running to gain fitness for your sprinting event. A typical early season fitness session could be 3 x 3 x 100m at 80% of your max speed with 3min rest on the rep and 10 min rest on the set. These type of sessions can be changed depending on the experience of the athlete, whether increasing or decreasing the volume or intensity of the effort.
There has always been a strong correlation between the results of vertical and horizontal plyometric jump tests and the performances of sprinters.
This is why it is important to test the sprinters' performance and training levels on a regular basis through the different training cycles to assess the athletes adaptation to the training program.
As the head coach it is important to receive this data on a regular basis to ensure the athlete is achieving their agreed goals through the training schedule.
Wilson Athletics may be able to help you whether you wish to have a technique session on improving your block starts, maximum velocity training, individualized training programs for track and the gym, testing etc
I'm happy to discuss and provide advice to help you with your athletics journey. Please contact me at 0430 369 903 or brenton.wilson@live.com.au
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Congratulations to Wilson Athletics coached athlete Addison Farinazzo who finished 2nd in the Final of the U16 Girls 200m Hurdles at the Australian Athletics Championships in Adelaide.