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Training the Hybrid Sprinter

Training the Hybrid Sprinter. Brian Etelman Miami University etelmaba@miamioh.edu 513-461-1176 @ CoachE_MiamiOH. “Necessity is the mother of invention.”. Developmental Stage Recognition.

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Training the Hybrid Sprinter

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  1. Training the Hybrid Sprinter Brian Etelman Miami University etelmaba@miamioh.edu 513-461-1176 @CoachE_MiamiOH

  2. “Necessity is the mother of invention.”

  3. Developmental Stage Recognition • As coaches, we all must make initial evaluations of our athletes to determine at what stage of overall development we have them • Have a finite timeline • i.e Freshman Year HS to Senior Year HS, Junior Year HS to Freshman Year College, etc. • We are coaching today to prepare for tomorrow

  4. Avoid Event Specification Too Early in Development Stages • Strictly defining an athlete as a short or long sprinter/hurdler has the potential to stunt development both athletically and psychologically • RANGE IS KEY! • 10.70/21.90 vs 10.95/22.20/49.30

  5. Teaching General Sprint Skills to All Athletes • As a coach, we do not want to be in a competition situation and find ourselves limited by what we have not taught • Mechanics • Emphasizing the importance of drilling as skill development, not generalizing it as a “Warm-Up” • Sprinting is a sport of immeasurable skill • As coaches, we have the responsibility of not differentiating our sport from “ball sports” in regards to the skill and ability necessary for an athlete to be successful

  6. Drill Menu • Drill Prep • 400m Skip/Stride (Skip for 100m, Stride for 100m, Skip for 100m, Stride for 100m) • 3-Way Lunge – 5 Each Leg – Front Lunge, Side Lunge, Reverse Lunge • 2-Way Leg Swings – 10 Each Leg - (Front/Back and Side/Side) • Back Plank – Scissors (Cross/Vertical/Cycle) – 10 Total Each Position • Walking Knee Pull – 10 Each Leg • Straight Leg Ground Touch – 10 Each Leg • Walking SI Joint Pull – 10 Each Leg • Knee Pull/Ground Touch/SI Pull Combo – 5 Each Leg

  7. Drill Menu • Drills (30m plus 10m sprint transition/finish) • Skip and Scoop • Carioca High Knee • Ankle Step-Over • A-Skip • A-Skip for Distance • B-Skip • Heel to Glute • Backwards A-Skip • Straight-Leg Bound • A-Run • Accelerations – 10m, 20m, 30m, 40m, 50m

  8. General Sprint Skills • Acceleration • Body Position • Low Heel Recovery • Extension • Linear Movement • Toward Point B

  9. General Sprint Skills • Block Start • Make all athletes comfortable with the basic mechanics of the block start, both on the straight and the turn • Relay Legs • Make all athletes comfortable with running every leg of the 4x100, carrying the baton in either hand • Make all athletes comfortable with running 4x400 lead off, 2nd leg and 3rd/4th leg, particularly indoors

  10. Developing Range on the Track • Short-to-Long vs. Long-to-Short • At a point, a particular model should be adopted, but it is all relative to an athlete’s mastery of basic sprint skills and exposure to RANGE in training • Why not a hybrid with equal representation of both? • I have essentially 3 models. S-L, L-S and a Hybrid. All athletes start in the Hybrid Program, then transition to either S-L or L-S, based on stage of development, need and best fit for the athlete.

  11. Developing Range on the Track • Fall General Prep Sample Week (All)

  12. Developing Range on the Track • Fall Volume Sample Week (Long Sprinters)

  13. Developing Range on the Track • Pre-Competition/Early Season Sample Week (Short Sprinters)

  14. Developing Range on the Track • In Season Championship Sample Week (400m sprinter)

  15. Racing Considerations - Range • Volume and quality of workouts dictates racing frequency • Early Competition Season • Expanding range thru racing • Everyone runs 4x100 and 4x400 at least once

  16. Developing Range on the Track • -Short to Long Prototype • Personal Bests • 11.54 100m • 23.75 200m • Runs on both 4x100/4x400 • 53.5 Relay Split

  17. Developing Range on the Track • Long to Short Prototype • Personal Bests • 13.28 100h • 11.68 100m • Both 4x100/4x400 • 53.2 Relay Split

  18. Developing Range on the Track • Hybrid Prototype • Crossover Athlete • Soccer Player • Range from 100m-800m • Runs on 4x100/4x400

  19. 4x100 Range and Versatility Defined

  20. 4x400Capacity Displayed

  21. Thanks/Acknowledgments • Wayne Clark – OATCCC Clinic Chairman • Jon Stuart – University of Georgia Men’s Sprints/Hurdles • PetrosKyprianou – University of Georgia Men’s and Women’s Multi-Events • Jeff Pigg – University of North Florida Head Cross Country/Track and Field • Kip Janvrin – University of Central Missouri Men’s and Women’s Sprints/Hurdles/Multi-Events • Ray Brewer – University of North Carolina Charlotte Men’s and Women’s Sprints/Hurdles • Kelly Phillips – Miami University Head Women’s Cross Country/Track and Field • Dr. Robin Vealey – Miami University Professor, Sports Psychology Expert Scholar

  22. Questions/Discussion Brian Etelman Miami University 513-461-1176 etelmaba@miamioh.edu @CoachE_MiamiOH @MiamiOH_WXCTF

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