• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Click here to download the  free ebook of Alberto Juantorena’s  detailed training workouts leading up to the 1976 Montreal Olympics

SpeedEndurance.com

Success in Track & Field ... and Life

  • Home
    • About
    • Contact
  • Track & Field
    • 400 meters
    • 800m & Mile
    • 1/2 & Full Marathons
    • Long & Triple Jump
    • Hurdles
  • Training
    • Weight Training
    • Abs & Core
    • Injury Prevention
    • Shoes & Spikes
    • Masters
  • Coaching
    • Freelap Friday Five
    • Interviews
    • Sports Nutrition
    • Sport Psychology
  • Archives
  • Shop
    • My account
    • Checkout
    • Basket

Lance Brauman’s Fly-In Drills, In and Out Drills

You are here: Home / 40 Yard Dash / Lance Brauman’s Fly-In Drills, In and Out Drills
6
SHARES
FacebookTwitter

January 20, 2011 by Jimson Lee 3 Comments

.

Lance Brauman: 16 Speed and Power Drills for Sprints (DVD)
Lance Brauman: 30 Speed and Power Drills for the Hurdles (DVD)

One of the main reasons why I post workouts from various top coaches is not to copy and paste them, but to incorporate the ideas into your training program.  You should tailor the number of reps, sets, distances and recovery to each of your athletes.

If you are not familiar with the name Lance Baumann, you can read a quick bio on Lance Brauman: Speed and Power Drills for Sprints and Hurdles and hear his podcast interview with UKA.


The 30 meter “Fly in” drill (2 x 3 x 75 meters)

This is 2 or 3 sets of 3 x 75m where it’s broken down with cones at 15m, 30m, 30m.  3 minute recovery between reps and 5 minute recovery between sets.

The first 15m is the “head-down” acceleration phase, followed by 30m of transition to get into a full upright position with increasing acceleration.  The last 30m is all out, hence the term “fly in”, keeping an eye on good dorsiflexion and landing your foot directly under your hips.  No over-reaching or over-extending.

My thoughts:  3 minutes is barely enough time to slow down from top speed, stop, turn around, and walk back to your blocks.  With limited recovery, you are turning a high intensity workout into an upper end medium intensity workout.  The price you pay might be in degrading technique, which would be bad.  Highly conditioned athletes may find this sufficient, but if you notice their form dropping, you may want to either add more recovery or shorten the distances.

See also  Learning driven

In-and-out Drills (2 x 3 x 55 meters)

This is 2 sets of 3 x 55m where it’s broken down with cones at 15m, 10m, 20m, and 10m.  3 minute recovery between reps and 5 minute recovery between sets.  A 3rd set can be added for elite or advanced sprinters later in the season.

The name implies moving “in and out” of top speed sprinting.  Like a car, you are constantly shifting gears as follows:

  • 15 meters of acceleration
  • 10 meters of an aggressive turnover phase
  • 20 meters of “floating and relaxed running” but don’t slow down nor accelerate
  • 10 meters of an aggressive sprint

My thoughts:  This is a good workout for a 400 meter sprinter to teach them to accelerate into the curve at 200 meter mark.   Even 200 meter sprinters should learn to accelerate when they reach the straightaway at the end of the curve at the 100m mark.  The thought of “picking up speed” when you are already running full speed may sound confusing.

This drill or workout is also good for the 4x100m relay when used in a desperation attempt to catch the outgoing runner!

Like the above 30 meter “Fly in” drill, 3 minute recovery may be too short.  So you will want to modify it to make sure technique is not compromised.  When it does get shoddy, stop the drill.

Conclusion:  the overall concept of these 2 workouts or drills will definitely help your athlete.  Just add seasoning to taste.

Category icon40 Yard Dash,  Coaching,  Track & Field Tag iconLance Brauman

About Jimson Lee

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

Reader Interactions

Comments

  1. Mike says

    January 24, 2011 at 4:41 am

    I never understood these short recoveries in speed work. It seems so obvious that it can only have a negative effect (unless you want to work on endurance, not speed). Why the rush? Even if you double the recoveries, probably suffient for beginners, it would still be a short workout.

    Reply
    • Jimson Lee says

      July 16, 2012 at 9:18 am

      @Mike, you should see some of Pietro Mennea’s workouts! Short recoveries in speed work!

      Reply
      • Bryan says

        July 17, 2012 at 11:36 pm

        I am not a fan of the in-and -out for 100 – 400 meter sprinters. For the top-level 100 athlete, the concept of floating, in my opinion, is vastly inferior to the concept of managed deceleration. After attainment of maximum velocity in the 100, physiology dictates that the human body enters gardual deceleration, which for top level athletes equates to ~30 to 32 meters. The 200 and 400 are different animals, but my philosophy is that both 200 and 400 runners are better served with fly-ins and other maximum velocity work; I prefer to integrate the concept of floating on non-maximum velocity training days with 200/400 athletes, as the physiological actuality of floating is more relevant with these distances.

        Reply

Leave a ReplyCancel reply

Primary Sidebar

Shop Our Store

  • Bud Winter (9)
  • Championship Productions (6)
  • Clyde Hart (2)
  • Derek Hansen (1)
  • Electrical Muscle Stimulation (2)
  • Jim Hiserman (6)
  • Jimson Lee (4)
  • Uncategorised (0)

Articles by Category

Products

  • Jim Hiserman - Developing 800m Runners: Identifying, Categorizing and Developing 400m-800m Type Athletes $42.99 $39.99
  • Private Coaching - Monthly Plan $600.00 $525.00
  • Jim Hiserman-Developing-Distance-Runnersv2 Jim Hiserman - Developing Distance Runners Volume 2: A Systematic Approach to Developing Individual Success within a Dynamic Team Culture $34.95 $29.95
  • Feed-the-Cats-Clinic-3-Pack-701 'Feed the Cats' Clinic 3-Pack $64.99
  • Tony Holler's Feed the Cats": A Complete Sprint Training Program Tony Holler's "Feed the Cats" Complete Sprint Training Program $49.99
  • Bud Winter and Speed City presents Arthur Lydiard 509x716 Bud Winter & Arthur Lydiard MP3 [Download only] $9.99

RECENT POSTS

  • Who is Credited with the Spin Technique in Shot Put?
  • Oregon22 Coaches Club now Online
  • IFAC 2022: The Return of In-Person Conferences (with Virtual option)
  • Here is our 400m Discussion Recording… over 2 Hours Long
  • The Best Free Coaching Book – post Beijing 2022 Olympics
  • The Ultimate 400m Track Webinar for Coaches & Athletes
  • NACAC Athletics Coaching Science Series 2022
  • Top Six 400m Predictor Workouts (Number 4 is my Favourite)
  • Best 6 Podcasts for 2021 (and Beyond)
  • Why Karsten Warholm’s 45.94 400mH WR is my Highlight of 2021

amazon – google ad


Copyright © 2023. SpeedEndurance.com is owned and operated by Aryta Ltd. Privacy Policy | Cookie Policy
Privacy & Cookies: This site uses cookies. By continuing to use this website, you agree to their use.
To find out more, including how to control cookies, see here: Cookie Policy
Manage Cookie Consent
To provide the best experiences, we use technologies like cookies to store and/or access device information. Consenting to these technologies will allow us to process data such as browsing behaviour or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
Manage options Manage services Manage vendors Read more about these purposes
View preferences
{title} {title} {title}