Last Updated on April 10, 2013 by Jimson Lee
It appears that last week’s post on the 400 meter training plan by Rolando Greene generated a lot of email requests for more of the same.
Many thanks to Richie Mercado of the NACACTFCA for this information. For the Spanish version, please refer to http://www.nacactfca.org/Burrell.htm.
Richie’s other notes include Loren Seagrave’s Neuro-Biomechanics of Maximum Velocity Part 1 and Part 2.
The NACACTFCA is the official Coaches Association of the IAAF-NACAC Area.
Leroy Burrell’s Sprint Training
I. Introduction
- A. Sprinting is defined as the ability to run at maximal or near maximal speed for short periods of time.
- B. Sprinting is the product of three factors
- 1. Stride frequency
- 2. Stride length
- 3. Anaerobic endurance
- C. The primary areas of coaching concern
- 1. Running mechanics and proper running technique
- 2. Running training
- 3. Flexibility
- 4 Strength/Power training
- 5. Practice set up
- 6. Competition strategy/Racing
II. Factors Which Determine Sprinting Ability
- A. Stride frequency
- 1. Limited to the physiology of the athlete
- 2. Factors which effect frequency
- 1. Leg Length
- 2. Overstriding
- B. Stride Length
- 1. Proper technique is required to reach optimal stride length
- 2. Flexibility and strength enhance stride frequency
- C. Anaerobic endurance-the ability to sustain maximal effort
III. Running Technique And Running Mechanics
- A. Running technique
- 1. Driving out
- 2. Forward lean
- 3. Head alignment.
- B. Running mechanics
- 1. Front leg swing
- a. Lower leg should not extend behind the body
- b. Foot should be tucked under the body on the forward swing
- c. The knee should lead during the forward motion of the leg
- d. After the knee comes through, the knee joint opens then the foot starts to drop
- e. The toe should be in at least a neutral position to prepare for the foot strike
- 2. Foot strike
- a. The foot should be slightly prone so as to cause a spring action upon contact with the ground
- b. The foot should strike under the body’s center of mass
- c. The athlete should land on the ball of the foot
- d. The athlete should experience a heal strike to start the rebound process
- 3. Back leg push
- a. Characteristics
- 1. Stretch reflex action as a result of the foot strike
- 2. The foot leaves the ground with the leg extended slightly behind the center of gravity
- 3. Upon leaving the ground the hamstring flexes bring the lower leg in a tuck position under the body
- 4. This action is followed by leg swing forward
- b. The different looks depending upon the phase of the race
- 1. Drive phase-distinguished by a powerful down and back push of the ground to propel the body forward
- 2. Acceleration phase-distinguished by backwards push but you begin to see a little bit of bouncing
- 3. Maximum speed/maintenance phase-distinguished by a bit more spring of the ground
- (a) A result of a stretch reflex action
- (b) Helps to maintain speed and minimize deceleration
- a. Characteristics
- 4. Arm Action
- A. Arm should swing from the shoulders
- B. On the forward swing elbow joint should close
- C. On the back swing elbow joint should open slightly
- 1. Front leg swing
IV. Flexibility
- A. Should be a part of the warm up and warm down
- B. Should be done in a slow static manner so as to not cause injury
- C. Should be done with the individual athletes needs taken into consideration
V. Running Training
- A. The best way to learn to run fast is to run fast
- B. Training program should be well rounded
- 1. Fall
- a. Monday aerobic and weight session
- b. Tuesday technique session and resistance session
- c. Wednesday resistance session I. E. stadiums polymers
- d. Thursday aerobic or recovery and weight session
- e. Friday start technique and weight session
- f. Saturday sprint technique session
- 2. Spring
- a. Monday aerobic session weight session
- b. Tuesday start techniques session
- c. Wednesday sprint technique session
- d. Thursday start technique day weight session
- e. Friday travel rest/recovery day
- f. Saturday competition day
- 1. Fall
VI. Strength And Power Training
- A. Strength Training
- 1. Strength training for sprinters should be activity specific
- a. Should work the frequently used muscles and motions
- b. Should work on the large muscle groups
- c. Should not be designed to develop muscle mass not muscle density
- d. Should be designed to help to develop balance between muscle systems
- e. Should be done in an explosive manner
- 2. Types of lifts
- a. Olympic lifts-should focus on these lifts
- 1. Power clean
- 2. Snatch
- 3. Clean and Jerk
- 4. Squat/jump squat
- b. Body sculpting lifts-use these to a lesser extent
- 1. Bench press
- 2. Arm curls
- 3. Leg extensions
- 4. Hamstring curls
- 5. Hip flexor exercises
- 1. Strength training for sprinters should be activity specific
- B. Power training
- 1. Used to develop event specific motions
- a. Program must be designed to supplement running and strength training program
- b. Must be diverse so as not to over stress or over work the muscles, tendons and bones
- 1. Types of power training exercises
- a. Plyometrics
- 1. Bounding
- 2. Boxes
- 3. Hurdle hops
- 4. Depth jumps
- 2. Resistance exercises
- a. Hill running
- b. Stadium stair climbs
- c. Sled/tire pulls
- d. Resisted running/push running
- e. Running with a weight vest
- f. Resistance bounding
- a. Plyometrics
VII. Practice set up
A. Conditioning phase
- 1. Characterization of this period
- a. 2-4 weeks duration of general conditioning
- b. This period is learn and adapt to lifting and running
- c. Time to get in shape to train
- 2. Typical week of training
- Day Workout
- Mon. One mile run
- Lift-3×10 Power Clean
- Bench press
- Squat
- Standing dbl. arm curls
- Tue. 800,600,400m or 2×800 4×100
- 600,500,400m or 2×600 4×100
- Wed. Lift-3×10 Bench press
- Leg curl/leg extension
- Dumb bell raises
- Thur. 15-30 min run
- Fri. (same as Monday)
- Sat. 10x100m strides or 6x150m run
B. Anatomical adaptation
- 1. Characterization of this period
- a. 4-6 weeks of training used to start the adaptation to more event specific training
- b. Long period of hard to moderate training in various areas of development
- 2. Typical week of training
- Day Workout
- Mon. 600,500,400m-2×600 4×100
- 500,400,300m-2×500 4×100
- Tue. Lift-3×8-10 Power Clean
- Bench press
- Squat
- Standing dbl. arm curls
- Wed. Drills, Stadiums, Boxes, Plyometrics, hurdle hops
- Thur. 15-30min run
- Fri. Lift-3×8-10 Hanging Clean
- Bench press
- Jump Squat
- 3 way Dumbbell raises
- Sat. 10x100m or 6×150 or 6×200
C. Pre-Early season training
- 1. Characterization of this period
- a. This period is a transitional period where you are preparing for Competition
- b. The athlete is allowed time to rest
- 2. Typical week of training
- Day Workout
- Mon 500,400,300m or 2×500 4×100
- 400,300,200m-2×400 4×100
- Tue Starts
- Lift-3×6-8 Power Clean
- Bench press
- Squat
- Standing dbl. arm curls
- Wed Drills, Stadiums, Boxes, Plyometrics, hurdle hops
- Thur Starts
- Lift 3×4-6 Hanging Clean
- Bench press
- Jump Squat
- 3 way Dumbbell raises
- Fri Rest or 10×100 or 6×150
D. Competitive phase
- 1. Characterization of this phase
- a. Training emphasis should be quality not quantity
- b. Everything should be done fast but relaxed
- 2. Typical week of training
- Day Workout
- Mon 400,300,200m-2×400 4×100
- 300,200,100m-2×300 4x 100
- Tue Starts, Relay handoffs
- Lift-3×4-6 Power Clean
- Bench press
- Squat
- 3×10 standing dbl. arm curls
- Wed 10x100m or 90,80,70,60 m, Boxes
- Thur Starts
- Lift-6,4,2 Hanging Clean
- Bench press
- Jump Squat
- 3 way Dumbbell raises
- Fri Rest
E. Ultra competitive phase
- 1. Characteristic of this phase
- a. All work is quality
- b. Athlete should focus on preparing for competition
- 2. Typical week of training
- Day Workout
- Mon 300,200,100m-2×300 4x 100
- 300, 4×100
- Tue Starts
- Wed 90,80,70,60 m, Boxes
- Thur Starts or rest
- Fri Rest
VIII. Competition/Racing
- A. Block setting
- 1. Front leg approximately 90 Degrees
- 2. Back leg approximately 120 Degrees
- B. The race
- 1. The start phase
- 2. Acceleration phase
- 3. The maximum speed phase
- 4. Maintenance phase
- C. Post Race Evaluation
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