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Sprint Events

Sprint Events. Ryan Mahoney USA Track & Field Level 1 Instructor. Introduction.

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Sprint Events

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  1. Sprint Events Ryan Mahoney USA Track & Field Level 1 Instructor

  2. Introduction Sprinting is an activity which, to a large extent, seems to depend on the coordination of both nerves and muscles. Also, on the ability of the central nervous system to eliminate as many braking and friction movements as possible. Mechanically speaking, sprinting seems a rather simple skill. In reality, however, it is a difficult blending of efficiently applied forces through the human lever system. The application of forces yields maximum performance only when the particular strengths of the sprinter are properly balanced to coordinate the actions of the entire body.

  3. Sprint Performance Characteristics • Qualities and Characteristics in Sprinting 1. Coordination 2. Speed 3. Strength/power 4. Flexibility 5. Psychological 6. Reaction Time

  4. Coordination • The skill of sprinting at very high rates of movement requires great coordination. Though often overlooked, this ingredient may be the most crucial one. • Sprinting is a skill • Movement Patterns must be established to optimize performance • Look for shapes

  5. Speed • Tied in closely with coordination, this quality is obviously a must. The athlete must have abilities to move his or her limbs at a high rate and express power through those movements to propel the body down the track at high speeds. • Distances of 20 to 60 meters • Very high intensity (90 to 95 %) • Recovery (3 to 6 minutes)

  6. Strength/Power • As sprinters are required to overcome inertia (air, gravity) in as short a time as possible, superior strength of the primary muscles involved in sprinting is key. • Weight Room Strength vs. explosive strength • Elastic Strength

  7. Flexibility • Good sprinters possess a high degree of flexibility in the hip and ankles. Increased flexibility allows for decreased muscle resistance and easier movement through the range of motion (dynamic flexibility).

  8. Psychological Common psychological traits in sprinters include: • High self-image • Aggressive, high arousal state • Confident in competition • Relaxed in competitive and pressure-intensive situations.

  9. Reaction Time • Sprinters possess shorter reaction times than many other athletes. This, of course, is of importance in the starting skill of a sprinter. • Response Time • Movement Time

  10. Talent in Sprinting and Control Tests Commonly used tests for identifying talent for the sprint events: • 30m flying start • 30m crouch start • 60m crouch start • 150m standing start • 300m standing start • 600m standing start • Standing triple jump • Standing long jump

  11. SPRINT PERFORMANCE Stride Length StrideFrequency Technique Coordination and Speed Strength Flexibility Specific Endurance Developing Coaching Objectives for the SprintsDeveloping concise coaching objectives is prerequisite to your coaching effectiveness. In order to develop practical and concrete objectives, one must first closely examine the key ingredients involved in improving sprint performance. To that end, us the following chart:

  12. Training for the Sprint Events • NO one component can be trained in isolation • BALANCE the volume and intensity of the work to meet individual needs and circumstances

  13. Constraints Perspective To Training Sprinters • Psychological • Physiological • Mechanical • Environmental

  14. Psychological • Arousal • Confidence • Feedback and Communication

  15. Physiological • Coordination • Speed • Strength • Flexibility • Endurance

  16. Mechanical • Posture • Technique • Movement Patterns • Cues

  17. Environmental • Weather • Topical Forces • Competition Setting

  18. Putting It All Together • Work from General to Specific • Keep Instructions Clear • Work from Simple to Complex • Drill Only Purpose in Mind • Listen to Athletes’ Feedback • Only one Cue at a Time • Know Your Limitations • Remember More is Not Always Better

  19. Percent Contribution to Race • Based on a 10.0 sec 100 meter • 1% - Reaction Time • 5% - Block Clearance • 64% - Acceleration • 18% - Maintenance of Maximum Velocity • 12% - Lessened Degree of Deceleration

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