There are many tutorials on running nowadays. Body’s angles, positioning are the subjects that some coaches talking about, but they are ignoring to actually train the athletes. You must train the entire athlete; there is a time and place to work on mechanics, that what you must do as a coach. Instead focusing on exit angles, shin angles and many more, there many aspects of speed training and conditioning to be focused.
A total training program is something you must incorporate in order to have dominant speed and reach your athlete’s full speed potential. These are major components that your athlete’s training workouts should be, let’s us take a look.
Fist; Warming up
Proper warming up is an important component if you want to be ready to perform compete and speed work. Static stretching is the way that many coaches are still using during the warm up. Studies said that this old method actually can reduce speed and power.
Can you think how often does athlete hold a stretch position in during a practice or completion? I’ll bet you can’t. It is important for athletes to do exercise which are similar to the type of movements in practice and competitions. Because it not just makes athletes less powerful and slower, the injury would be increased.
From the most basic, the warm up exercise should be structured, first thing is low intensive exercise that should progress through to the more intricate movements which simulate the speeds athletes will be moving during practice and completion.
Do not start out at an immediate disadvantage of cold muscles, tight which just won’t produce. To get athletes ready to compete the right way, you must give your athletes the tools they need to succeed starts.
Second; Speed Work
You are not doing real speed work if you are performing 40 yard sprints repeat or 100 meter runs.
The Anaerobic Phosphagen Energy System is where speed work performed. You are training outside energy system if you perform anything longer than 7 or 8 seconds. Speed work must stay in 2 till 8 seconds which are approximately 20 till 80 yards in order to make your exercise efficient.
The fact is full recovery is required by speed work, this is one of the most important things of speed training, this is what most coaches don’t know. Athletes must recover fully between every repetition because this is needed on the body, otherwise body cannot continue to make improvements and body cannot develop the coordination. Between every repetition of speed work, athlete must rest approximately 2 and 3 minutes.
So much stress are placed in athlete’s central nervous system (CNS) from a speed workout, in order to fully recover, athletes must rest roughly 36-38 hours. Athletes cannot perform daily speed work, this what it means.
Third; Power Training – Plyometrics
Plyometrics also known as “plyos” are good supplement to your power training program, strength and speed. Plyometrics help increase body control because they deal with moving athletes’ bodyweight and improve athlete’s power levels. Box jumps, bounding exercise or medicine ball throws, have you done in before? Actually these activities are putting athletes at risk for injury.
Athletes see most technical movements doing by professional athletes that are athletes always want to do the most advanced. There needs to be progression in the structure Plyometrics training since these exercises require so much coordination and power just like other aspects of training. In the short time it can be hard, but learning from basic to intricate movements will have the greatest rewards later on.