Help Training Sprinters

Time trials would not be appropriate for sprinters early on. You'd want to do some testing about 2-3 weeks in, but on stuff like Standing LJ, Overhead back shot, 30m fly, 30m from blocks or stand.

Basically, take everything you know as a distance coach and turn it upside down. The base for speed is speed. And you're going to have to get up to speed on dynamic mobility/warm ups, plyos, med ball work and Olympic lifts. Also, you need to find out how to do program design and include work for lower legs to alleviate or head off the dreaded "shin splints."

My advice is to go to

www.completetrackandfield.com

and load up on all the free stuff you can. Also, go to

http://www.sacspeed.com/wp/

for more free stuff. Once you've devoured all of the free stuff, then you can pick and choose any resources that both sites sell to meet your needs. But, the biggest thing is knowing what to do, when, and why. I was in your shoes several years ago and have probably bought too much stuff as I'm now obsessed with sprints, relays, and hurdle training. However, if you have to buy one biggy, I'd go for

http://completespeedtraining2.com/

which is done by a top high school coach who gets great results with limited facilities and staff. The amount of info and support you'd get would be well worth it. It's 197.00, but it's got so much usable stuff in it. And no, I don't get a commission, I just know that this stuff works!

If you pick through the free stuff and you just want to ask some questions, then post your email and I'd be glad to help you.

Flying 30s are good, make sure they do fast intervals with low distance and high rest

The two most important things you need to know:

1. Sprinters aren't really runners

2. Sprinters are lazy

Keep an eye on that 49 guy, my high school had a guy who ran around that sophomore year, went on to run 46 and won us state by himself prettying his junior and senior year

I don't know what people's opinion of this guy is but his site is pretty comprehensive and there are some good references.

http://www.brianmac.co.uk/sprints/tp100.htm

I'm reading "The Mechanics of Sprinting and Hurdling" by Dr Ralph Mann. It's good stuff.

Nice job, CNN. I'm particularly glad you included this: The base for speed is speed. Too many distance-background coaches try to start their sprinters with a "mileage base"--exactly the wrong approach, for most sprinters.

til you know what you are doing, just pick a program and do it. Clyde Hart stuff is good.

I would caution against using Clyde Hart. His program is better suited for college and pro athletes with exceptional or at least developed speed. High school is the time to develop that raw speed, not so much to work on the strength to extend it

I was in your shoes several years ago. My first season I trained the sprinters with what I thought "speed" was from my mid-d background. Soon realized this was not the way to go.

You have received good suggestions in this thread. The CST programs really work well and I suggest you make them the base of your learning.

Understand what it is you need to master:

-What qualities are needed for short & long sprint success?

-What are the different types of training/workouts and what is their purpose?

-How do you sequence the workouts/training day to day, week to week, at different times of the season?

If they still offer it, buy the Complete Program Design for sprinters. It is basically the USATF Level 2 sprint program(minus the sports science modules) put in to practical terms. Even if you don't alter it at all, you will have the majority of your training set up.

Good luck!