Speed & Power Development for HS Track & Field

Speed & Power Development for HS Track & Field Tim O Neill Head Coach Davenport Assumption HS USATF Level 2 Sprints/Hurdles/Relays, Throws, Jumps and Endurance @Assumptiontrack toneill@power-lift.com 641-757-7934 Acknowledgements Will Freeman, Boo Shexnayder, Joey Woody, Dennis Shaver, Chris Bucknam, Vince Anderson, Mike Turk, Larry Judge, Travis Geopfert, Doug Case, Mike Young, Brian Mac, Charles Stelk, MPT and John Ball, DC Speed & Power Development Events: Sprints Hurdles Jumps Throws Endurance 1

Speed & Power Development Commonalties: 5 Bio motor Abilities 5 Bio motor Abilities Strength: ability to produce force Speed: ability to move the body fast Endurance: ability to resist fatigue Flexibility: ability to move body through large ranges of motion Coordination: accurately and efficiently move the body in order to accomplish a task Types of Strength General Strength - ability to move one s own body weight Absolute Strength - is the maximum amount of force exerted, regardless of muscle or body size Relative Strength - is the amount of strength to body size, or how strong you are for your size Elastic Strength - ability to generate reactive or elastic forces Strength Endurance - ability to sustain force production 2

Types of Muscle Contraction Concentric - Against gravity or resistance Muscle fiber shortening Eccentric - Control phase (with gravity) Muscle fiber lengthening Isometric or static Generate tension with no change in muscle length Isotonic Constant tension throughout the ROM Speed Absolute Speed is the ability to move the body at the highest velocities possible Involves attaining maximal velocities for short periods of time Speed-Acceleration 3

Speed-Acceleration Acceleration is the ability to move the body from rest Involves moving the body from rest to high speeds Acceleration Development Acceleration Development Work is run training designed to improve acceleration capabilities Acceleration Development typically comes in the form of: Acceleration Development Sprints are sprints of short distances, up to 40 meters in length Resisted Runs are sprints of 20-50 meters performed with some type of resistance, such as harness runs, hill sprints, or sled pulls Speed Speed Endurance is the ability to maintain absolute speed Speed endurance is the ability to resist the deceleration that naturally occurs once maximal velocity for that event is attained 4

Endurance Aerobic Fitness - ability to take oxygen from the atmosphere and use it to produce energy for your muscle cells There is an aerobic component in nearly all training Anaerobic Fitness - ability to produce ample energy using the body s anaerobic system Training involves intensities high enough to force the body into an anaerobically state Work Capacity - ability to withstand large training loads High training volumes increase work capacity Flexibility Static Flexibility is the ability to attain large range of motion at a joint without accompanying movement Dynamic Flexibility is the ability to attain large range of motion at a joint with accompanying movement Static Flexibility Static Flexibility Exercises are designed to challenge the range of motion of a joint in a way that involves little or no motion There are 2 sub-categories: Static Stretching involve exercises which place a joint in a position that challenges range of motion using gravity or other muscle groups to enhance the stretch Facilitated Stretching involves more sophisticated routines such as PNF techniques, elastic band stretching, or yoga techniques 5

Dynamic Flexibility Dynamic Flexibility Exercises are simple movements that move joints through large ranges of motion Dynamic Flexibility Exercises Hurdle Mobility Exercises are hurdle exercises that force joints to move through large ranges of motion Designed to improve mobility, flexibility, and coordination Coordination the ability to use different parts of the body together smoothly and efficiently 6

Coordination Stability - ability to stabilize the body during movement Mobility - ability to move or be moved freely and easily Technical Execution - ability to perform a skill accurately and repeatedly Replication of competition skills Coordination Stability - Mobility Technical Execution Core/ Trunk/ Extremities - Pelvic Girdle - Shoulder Girdle - Proximal Joints - Distal Joints Coordination Stability EXAMPLE: Core/ Trunk and Extremity Combo (Pushups w/ Rotation) 7

Coordination Stability Coordination Mobility EXAMPLE: Core/ Trunk (Scorpions) Coordination Mobility 8

Coordination Technical Execution EXAMPLE: (MB Shot Put) Coordination Technical Execution What do we do Now? 9

How do we put this all together? What s your recipe? - Develop Acceleration and Absolute Speed first - Speed Endurance and Lactate Tolerance work interfere with speed development These should be programmed after Acceleration and Absolute Speed have been developed Speed & Power Development - speed and power development depends upon effective training of the neuromuscular system Best developed by a high intensity / low volume / long recovery philosophy While high intensity / low volume / long recovery philosophy is the key to developing speed and power abilities, lower intensity, higher volume work should be performed on a regular basis 10

Speed Development - Speed Development Work is run training designed to improve absolute speed - Speed Development work should place the athlete into situations of maximal velocity for 1-3 seconds - High Intensities with recoveries usually 3-4 minutes Speed Development Sub-categories of speed development: Speed Development: sprints of 40-60 meters Variable Speed Runs: complex runs involving alternating periods of relaxed running with periods of maximal velocity Over speed Training: sprint work using some type of assisting device or downhill running(small grade) Power Power - ability to produce force quickly Training combines resistance and speed of movement Olympic Lifting Med Ball Training Plyometrics 11

Power Multi-throw Routines Develop power and coordination Sessions typically involve various types of throws Multi-jump Routines Develop power and coordination Sessions typically involve various types of throws, totaling 12-30 reps Short Bounds, In Place Jumps, Extended Bounds, Depth Jumps Strength/Weight Training Olympic Lifts Cleans, Jerk, Snatch Static Lifts Squat, Bench, Leg Press, Military Bodybuilding Pushups, Pull-ups, Core/Trunk Strength Strength/Weight Training Guidelines Olympic Lifts Multiple sets of 1-6 repetitions are used with recoveries long enough to ensure quality Develop absolute strength, power, and coordination Static Lifts Involve high resistances and low speeds of movement Lower repetitions and high numbers of sets A primary tool for absolute strength development 12

Strength/Weight Training Guidelines Bodybuilding Lifts High repetition/low resistance/short recovery formats Can improve body composition, strength endurance, and energy system fitness Strength/Weight Training Menus Meat: (Olympic Lifts) Power Clean, Hang Clean, Snatch Potatoes: (Strength Lifts) Back Squat, Front Squat, Bench Press, Pushups, Core/Trunk Strength, Sides: (Bodyweight Lifts) Core/Trunk, Pushups, Pull-ups, Lunges, Hyperextensions, Deserts: (Exotics, Tools, Toys, Devices) Run Rocket, Sled Pulls, Sled Pushes, Med Balls, Resisted/Assisted Runs) Strength/Weight Training Menus 13

Weight Training Guidelines Week Power Exercises Strength Exercises Assistive Exercises 1 4 x 5@ 70% 4 x 6@ 70% 4x 8-12 2 5 x 5@ 75% 5 x 6@ 75% 5x 8-12 3 4 x 4@ 65% 4 x 5@ 65% 4x 8-12 4 6 x 3@ 80% 6 x 4@ 80% 5x 8-12 5 4 x 5@ 75% 4 x 6@ 75% 4x 8-12 6 5 x 5@ 80% 5 x 6@ 80% 5x 8-12 7 4 x 4@ 70% 4 x 5@ 70% 4x 8-12 8 6 x 3@ 85% 6 x 4@ 85% 5x 8-12 Conversion to Power 9 70%/5, 75%/4, 80%/3(3) 70%/5, 75%/4, 80%/3(3) 4x 6-10 10 75%/5, 80%/4, 85%/3(3) 75%/5, 80%/4, 85%/3(3) 5x 6-10 11 65%/5, 70%/4, 75%/3(2) 65%/5, 70%/4, 75%/3(2) 4x 6-10 12 80%/4, 85%/3, 90%/2-3(3) 80%/4, 85%/3, 90%/2-3(3) 4x 6-10 13 75%/5, 80%/4, 85%/3(3) 75%/5, 80%/4, 85%/3(3) 4x 6-10 14 80%/5, 85%/4, 90%/3(3) 80%/5, 85%/4, 90%/3(3) 5x 6-10 15 70%/5, 75%/4, 80%/3(2) 70%/5, 75%/4, 80%/3(2) 4x 6-10 16 85%/4, 90%/3, 95%/2-3(3) 85%/4, 90%/3, 95%/2-3(3) 4x 6-10 Strength Recommendations Designing the strength training program: General strength and strength endurance young athletes Elastic strength, power, and absolute strength Remedial approach until proficient Advanced absolute strength, power, and elastic strength advanced athletes - *Train movements and the muscles that control the movements. As athletes become more advanced then load them Organizing Training Modalities Group Training Methods Correctly to enhance adaptation Examples: Speed and power related activities Energy system demand Intensity of activity Have Contrast between successive training sessions to enhance adaptation, avoid staleness, and to minimize injury risk 14

Other Considerations - Flexibility training of all types should be administered consistently - Overtraining in other areas can result in losses in flexibility if not addressed - Coordination should be addressed in all athletes, especially younger ones - Multi-lateral training should be considered in all facets of your training plan (Energy system, Strength/Power etc.) Assessment Why Test? To identify talent To analyze the training program To evaluate strengths and weaknesses To predict performance Assessment Guidelines for Testing: Tests should be administered consistently Tests should measure what we want it to measure (i.e. acceleration ~ 30m test) Testing environment should be controlled as much as possible to standardize results 15

Assessment Inventory Develop your Menu: 30 Meter Sprint 30 Meter Fly 150 Meter Sprint Vertical Jump Standing Long Jump Standing Triple Jump Overhead Back Shot Throw Underhand Forward Shot Throw General Strength Tests(Pushups, Pull-ups, Sit-ups) Weight lifting Max(Cleans, Squat etc.) Quadrathlon Quadrathlon Tests - Standing Long Jump - Three Jumps - 30 Meter Sprint - Overhead Shot Throw http://www.brianmac.co.uk/quad.htm Quadrathlon Scoring Points 3 Jumps SLJ 30M OH Shot Points 3 Jumps SLJ 30M OH Shot Points 3 Jumps SLJ 30M OH Shot 1 3 1 5.8 4 35 5.74 1.92 4.84 9.83 68 8.41 2.82 3.9 15.5 2 3.08 1.02 5.77 4.17 36 5.82 1.95 4.81 10.01 69 8.49 2.85 3.87 15.67 3 3.16 1.05 5.74 4.34 37 5.9 1.98 4.78 10.13 70 8.57 2.88 3.85 15.84 4 3.24 1.08 5.71 4.51 38 5.98 2 4.75 10.35 71 8.65 2.9 3.82 16.02 5 3.32 1.1 5.68 4.68 39 6.07 2.03 4.72 10.52 72 8.73 2.93 3.79 16.19 6 3.4 1.13 5.66 4.85 40 6.15 2.06 4.69 10.69 73 8.81 2.96 3.76 16.36 7 3.48 1.16 5.63 5.03 41 6.23 2.09 4.67 10.86 74 8.89 2.99 3.73 16.53 8 3.56 1.19 5.6 5.2 42 6.31 2.11 4.64 11.04 75 8.97 3.01 3.7 16.7 9 3.64 1.21 5.57 5.37 43 6.39 2.14 4.61 11.21 76 9.06 3.04 3.68 16.87 10 3.72 1.24 5.54 5.54 44 6.47 2.17 4.58 11.38 77 9.14 3.07 3.65 17.05 11 3.8 1.27 5.51 5.71 45 6.55 2.2 4.55 11.55 78 9.22 3.1 3.62 17.22 12 3.88 1.3 5.49 5.83 46 6.63 2.22 4.52 11.72 79 9.3 3.12 3.59 7.39 13 3.96 1.32 5.46 6.06 47 6.71 2.25 4.5 11.89 80 9.38 3.15 3.56 17.56 14 4.05 1.35 5.43 6.23 48 6.79 2.28 4.47 12.07 81 9.46 3.18 3.53 17.73 15 4.13 1.38 5.4 6.4 49 6.87 2.3 4.44 12.24 82 9.54 3.2 3.51 17.9 16 4.21 1.4 5.37 6.57 50 6.95 2.33 4.41 12.41 83 9.62 3.23 3.48 18.03 17 4.29 1.43 5.34 6.74 51 7.04 2.36 4.38 12.58 84 9.7 3.26 3.45 18.25 18 4.37 1.46 5.32 6.91 52 7.12 2.39 4.35 12.75 85 9.78 3.29 3.42 18.42 19 4.45 1.49 5.29 7.09 53 7.2 2.41 4.33 12.92 86 9.86 3.31 3.39 18.59 20 4.53 1.51 5.26 7.26 54 7.28 2.44 4.3 13.1 87 9.94 3.34 3.36 18.76 21 4.61 1.54 5.23 7.43 55 7.36 2.47 4.27 13.27 88 10.03 3.37 3.34 18.93 22 4.69 1.57 5.2 7.6 56 7.44 2.5 4.24 13.44 89 10.11 3.4 3.31 19.11 23 4.77 1.6 5.17 7.77 57 7.52 2.52 4.21 13.61 90 10.19 3.42 3.28 19.28 24 4.85 1.62 5.15 7.94 58 7.6 2.55 4.18 13.78 91 10.27 3.45 3.25 19.45 25 4.93 1.65 5.12 8.12 59 7.63 2.58 4.16 13.95 92 10.35 3.48 3.22 19.62 26 5.02 1.68 5.09 8.29 60 7.76 2.6 4.13 14.13 93 10.43 3.5 3.2 19.79 27 5.1 1.7 5.06 8.46 61 7.84 2.63 4.1 14.3 94 10.51 3.53 3.18 19.96 28 5.18 1.73 5.03 8.63 62 7.92 2.66 4.07 14.47 95 10.59 3.56 3.15 20.14 29 5.26 1.76 5.01 8.8 63 8.01 2.69 4.04 14.64 96 10.67 3.59 3.12 20.31 30 5.34 1.79 4.98 8.97 64 8.09 2.71 4.02 14.81 97 10.75 3.61 3.09 20.48 31 5.42 1.81 4.95 9.15 65 8.17 2.74 3.99 14.98 98 10.83 3.64 3.06 20.65 32 5.5 1.84 4.92 9.32 66 8.25 2.77 3.96 15.16 99 10.91 3.67 3.03 20.82 33 5.58 1.87 4.89 9.49 67 8.33 2.8 3.93 15.33 100 11 3.7 3.01 21 34 5.66 1.9 4.86 9.66 16

English Proverb Give a man a fish and you feed him for a day; teach a man to fish and you feed him for a lifetime Is there such thing? No Such Thing! Find recipe that works for you Be able to adapt training to your athletes Have a Plan, Document it and Keep records Remember: Muscle Thrills but, Speed Kills! Train Fast, Run Faster! 17

Appendix Dynamic Warmup Option Medicine Ball Menu Pool Workout Fall Strength Training Block Quadrathlon Table THANK YOU! Tim O Neill Head Coach Davenport Assumption HS @Assumptiontrack YouTube Tim O Neill/AHSTF toneill@power-lift.com 641-757-7934 18