can you send me a copy of the log as well... rmoffat@bear.com
can you send me a copy of the log as well... rmoffat@bear.com
can you please send me the 20 page document of coach clyde hart, I sure you have sent acouple million. Please send one more to me, thanks so much.
future_400m_olympian@hotmail.com
john
I'd like to have that famous paper also. So if you're still willing to send them, please email me one:
Thanks so much!
Kenny MAC, Say Hi to Barry Bond' Trainers. Grear Topic
too.
The Rocket Fuel is going to your head boy? Head back to longview,Tx.
here you go hope you can follow it
North America, Central America and Caribbean
Track & Field Coaches Association
Volume 1 - Number 4 (September 2002)
Contents: NACACTFCA Directors - 2002 Congress Schedule - Sponsors - Articles - Membership Information
The NACACTFCA Bulletin is a semi-annual mailing which will include calendar events (including competitions and coaching education offerings), articles from NACACTFCA
Congresses and region coaches, NACACTFCA Congress information, and other news of interest to the coaches in the NACAC region. Current NACACTFCA members will receive the
NACACTFCA Bulletin. Any contributions of materials, news, articles, and calendar information would be greatly appreciated! This Bulletin is separate from the IAAF-NACAC Bulletin
published by the RDC in Salinas. NACACTFCA is the official coaches organization of the IAAF-NACAC Region. Our website should be back up soon: email
for the
location. Visit the CAC website at
.
2002 NACACTFCA CONGRESS - The 12th NACACTFCA Congress will be held October 10-13, 2002 in San Juan, Puerto Ricoat the beautiful Condado Plaza Hotel and Casino. The
list of Wor ld Class Sp eakers will includ e Vern G ambetta (U SA), Luis M iguel Landa (ESP), D r. Elio Loc atelli (ITA) , Alexis Ortiz (P UR), and Art Vene gas (USA ). Email
Victor Lo pez at Rice University (lopezwtr@rice.edu) or Richie Mercado (rmercado@sjs.org) for more info. Cost of Congress is $175.00 USD for NACACTFCA
members / $225.00USD for non-members. Contact Wanda Cortes, Sales Manager, for hotel reservations and special rates (hotel not included in Congress fee): 1-800-
996-3426 / 787-721-1000 ext. 2040 /
.
NACACTFCA Board of Directors
President: Victor Lopez (PUR)
VicePresident: Irma Corral (Mexico)
VicePresident: Wendell Prince (CUR)
Secretary: Richie Mercado (USA)
AtLarge: Augusto Pila Telena (CRA)
AtLarge: Frank Rahming (BAH)
AtLarge: Lyle Sanderson (CAN)
AtLarge: Gerry Swann (BER)
Calendar of NACAC Area Events
and News
Following is a list of NACAC, NACACTFCA, CAC,
CARIFTA and other events in our region, as well as US,
Canadian, and international IAAF events. Please submit
any major competitions, camps, seminars, or events to:
or
***12th NACACTFCA CONGRESS***
October 10-13, 2002
Condado Plaza Hotel and Casino
San Juan, Puerto Rico
Thursday, Oct. 10 - 1600 -2200 - Registration
Friday, Oct. 11
0800-0900 - Registration
0900-0945 Inauguration
1000-1200 Training Theory - Vern Gambetta
1200-1400 Lunch - Pepsi & FAAPR
1400-1530 Throws - Art Venegas
1545-1730 Active Release - Alexis Ortiz
1730-1800 Panel Discussion
2000-2200 Welcome Reception
Saturday, Oct. 12
0900-1045 Reactive Training- Dr. Elio Locatelli
1100-1230 3000 Steeple - Luis Miguel Landa
1230-1430 Lunch - MONDO/America
1430-1630 Speed Development Workshop
Vern Gambetta
Sunday, Oct. 13 Departures or Sightseeing!
North America, Central America and Caribbean
Track & Field Coac hes Association Sponsors:
Some of the following will give a 10% discount on
purchases to members - see contacts.
Athletics Canada
La Cruz Azul de Puerto Rico
MF Athletics (contact: Holly Kelly- Thompson)
MONDO/America
Nordic Sport
Pacer I nterna tional
Track & Field News
UCS / Spirit (contact: Ed Gorman)
IAAF - NACAC RD C in San Juan
CACAC
400 METER TRAINING - Clyde Hart, Baylor University
Introduction The 400 meter dash is an endurance sprint
incorporating the speed of the sprinter and the endurance
of the half miler. It is considered by many to be one of the
most demanding and grueling of competitive events.
Usually the 400 meter runner will fall into two distinct
categories--sprinter types and half-miler types. Both of
these types have had their share of success over the years.
Occasionally you will fin d an athlete who possesses some
characteristics of both the sprinter and half miler.
Michael Johnson, a former Baylor University and World
Champion in both the 200 and 400 meters, is a prime
example of the sprinter type 400 runner. However, he has
developed his strength and endurance over the years to the
level now that he can better maintain his superior speed
over a longer distance than his competitors.
Technique The ability to distribute one's speed and
energies in the most efficient manner over the total racing
distance becomes the primary concern in reaching success
in the 400 meter dash. No one is capable of running the
400 meters from start to finish all out. Good pace judgment
in effort and distribution is a must. Remember, the 400
meters is not a full sprint. Speed at 100 and 200 meters can
be a tremendous advantage to the 400 meter runners but
only if they learn to distribu te these energies prop erly.
Generally the outstand ing 400 meter runner will have
approximately a one second deferential between their best
open 200 meters and the time it takes them to run the first
200 meters of the 400 meter dash. The less experienced
400 meter runner should have approximately a two-second
deferential. A good formula for predicting the potential
400 meter time for 200 meter runners, providing they are
willing to train and to give all they can to become a top
400 meter runner, would be to double the time of their best
open 200 meters then add 3.5 seconds to this. It is obvious
that the sprinter type has the advantage through the early
stages of the 400 meters; however, if they are not trained
properly, this advantage can melt away in a hurry toward
the end of the race. The half-miler type will definitely have
an advantage from the 300 meters mark on into the finish.
The main reason we are seeing more of the sprinter type
succeed in the 400 meters today is largely due to the fact
that we are able to develo-p "stamina and endurance more
effectively than we can increase the sprinting abilities of
the middledistance runner.
Training The 400 meters is an oxygen-deficient event. This
means that the level of oxygen absorption is below that
which is necessary to supply the ATP (adenosine
triphosphate) requirement. The energy used during the 400
meter run is derived from the breakdown of high energy
phosphate compounds and from the splitting of glycogen
to lactic acid. This event will rely primarily on two
anaerobic systems--the ATP-PC and lactic acid systems.
Physiologists have not found a good way to measure
anaerobic power, and this makes it very difficult to know if
one is increasing the anaerobic reserves or not. We must
rely on what we have learned from the physiologists
concerning the components of fatigue during the running
of the 400 meter dash. This gives us input concerning the
types of stress that we must deal with during both the 400
meter training sessions and competition.
Proper training will help the athlete learn to deal with the
stress that they will face toward the end of the 400 meter
run. We know that severe exercising imposes great stress
on the body, and it must learn to adapt to this stress or it
will break down. We also know that when the body is
gradually.put under stress, it will do whatever is necessary
for its own well being to adjust to this new environment.
When an organism is conditioned to the stress of athletic
competition, it will be able to perform in that environment
when called upon.
Training Segments The training year of the 400 meter
runner will be divided into four segments:
a) Off Season (Summer and Falk-S eptember through
December) b) Early competitive Season (January-
February) c) Mid Season (March-April) d) Late Season
(May-June)
Based on the demands of the 400 meter event, the
following training workouts are recommended in varying
degrees of emphasis during the training year. The time
frame that each workout is used in the course of the
training year is of vital importance. To derive the most
from any training program, the runner must pay close
attention to the proper introduction of a specific workout.
Types of Workouts
1. Speed Endurance This is running where the runner
incurs a high oxygen debt, and there is a definite lactic
acid buildup. This workout is vital to good 400 meter
running. Distances that are run can vary from 100 to 600
meters. Number of repetitions is figured by multiplying the
race distance 2 1/2 times; in this case this would be about
1000 meters. The recovery period will usually be around
10 minutes - this is to give the runner almost full recovery
so that there will be quality in the runs. This drill is
designed to help the lactic acid energy systems.
Examples of Speed Endurance Workouts
a) 10 x 100 5-10 minutes rest
b) 6 x 150 5-10 minutes rest
c) 5 x 200 10 minutes rest
d) 4 x 300 10 minutes rest
e) 3 x 350 10 minutes rest
f) 2 x 450 minutes 10 minutes rest
2. Tempo Endurance This aerobic workout will pay great
dividends for 400 meter runners. Not only will it help them
to increase their oxygen uptake, which will help to shorten
their recovery time, but also it will aid them in being able
to accomplish more and longer workouts. This workout,
since the runs are done at a slower pace, will help the
runners learn rhythm; and as the workout suggests, tempo.
Another vital byproduct of this workout is that it will also
help to train the body to increase production of phosphate,
which is a primary energy source. The emphasis in the
workout should be on quantity and not on quality as is true
in the aforementioned speed endurance workouts. The rest
factor is generally kept short-usually 2 to 3 minutes.
Examples of Tempo Endurance Workouts
a) 8 x 200 2 minutes rest
b) 6 x 300 2 minutes rest
c) 50-100-150-200-300-350 Walk same distance for rest.
3. Strength Endurance This workout involves activities that
will last longer than 10 seconds in duration. Such activities
will include resistance running, Iong-hill running and
stadium step runs.
Examples of Strength Endurance Workouts
a) 6 x 150 meter hill
b) 6 x 60 stadium steps
c) 6 x 15 second duration long rope runs
4. Endurance Running This workout is pure aerobic
running. It will consist of continuous runs of 15 to 45
minutes at a steady-state speed. Although the 400 meters
only requires about 5% aerobic running, it is important to
the 400 meter runners to get a good base of aerobic
running in ord er that they can improve their oxygen uptake
so that their recovery time between efforts will be cut to a
minimum.
Examples of Endurance Running
a) 15 minutes at steady-state speed
b) 30 minutes of fartlik running
c) 6 x 800 meters on cross country course with 3 minutes
recovery time
5. Power Speed This workout emphasizes speed of muscle
contraction. This is usually done with less than 10
repetitions and no more than 10 seconds per repetition.
Examples of Power Speed
a) short hill runs of about 60 meters
b) 10 x 30 meter harness runs
c) 10 x 10 second fast rope jumps
6. Event Running This workout does exactly what the
name implies. The runner will run different distances at a
pre-determined race strategy in order to learn to work on
different aspects of running the 400 meters. We also refer
to this as segment runn ing.
Examples of Event Workouts
a) 3 x 300 meters. First 50 meters all out. Next 150 meters,
relaxed floating action. All out on last 100 meters. All
timed and recorded.
b) 2 x 450 meters. The first 200 meters, 300 meters, 400
meters and final 50 meters are all timed and recorded.
c) 1 x 350 meters. Quality run, with each segment run as if
in the 400 race coming up.
7. Speed These workouts will vary from distances of 30
meters to 150 meters. Work will be done at full speed
either on the straight-away or curve. Rest is usually long
between runs in order to give full recovery so that we
might receive quality performances. Relay hand-off work
will count as doing speed workouts.
Example of Speed Drills
a) 6 x 40 meter starts
b) 6 x 60 meter flying starts
c) 6 x sprint relay hand-offs 60 meters
8. Strength Strength workouts consist of both general and
specific strength development. Our general strength
development is done through the traditional weightlifting
programs of both free weights and machines. We also
recommend the use of plyometric drills to give us our
specific weight work.
Examples of Strength Training
a) 30 min traditional weightlifting workout (1 set 13 reps)
b) Explosive jumps for the development of starting power
and acceleration
c) 3 sets of 10 hops each leg
d) fast 50 meter bounding runs with bar bell.
The following chart indicates the percentage of emphasis
to be placed on the above listed workouts.
Percentage of Emphasis Chart For Workouts
Types of Workouts Fall Early Mid Late
Speed Endurance 75 90 100 100
Tempo Endurance 100 100 100 75
Strength Endurance 100 90 80 70
Endurance Running 100 20 10 5
Power Speed 20 60 70 80
Event Runs 25 90 100 100
Power Speed 20 60 70 80
Strength 100 100 100 100
Emphasis is given in terms of % of use recommended for
each workout in relation to each segment of training year
400 Meters Sample Workouts
1. Fall (September through December)
Monday 1. Warm-up: 1 mile cross country run
2. Flexibility exercises
3. 2 x 600 Speed 60 sec. 400/ rest 15 minutes
4. 3 x 300 Speed 50 sec./rest 1 minute
5. 3 x 300 Speed 40 sec./rest 5 minutes
6. Cool down: 1 mile cross country run
7. Weights
Tuesday 1 . Warm-up: 1 mile cross country run
2. Flexibility exercises
3. 10 x 200 Speed 30 sec./Rest 3 minutes
4. 6 x 150 long hill runs Speed fast/rest, jog back
5. Cool down: 1 mile cross country run
Wednesday 1. Warm-up: 1 mile cross country run
2. Flexibility exercises
3. 4 x 350 (Event Run) Speed 48 sec/Rest 10 minutes (50
fast--1 50 relaxed, 200 time 28 seconds--l 00 picked up
fast-dast 50 steady and keeping goo d form)
4. 3 x 200 Speed 30-29-28 sec/Rest 3 minutes
5. Cool down: 1 mile cross country run
6. Weights
Thursday 1 . Warm-up: 1 mile cross country run
2. Flexibility exercises
3. 600-400-200-400-600 Sp eed 30 sec pace/rest 5 minutes
4. 6 x 100 strides Speed medium/rest 1 minute
5. Cool down: 1 mile cross country run
Friday 1 . Warm-up: 1/2 mile cross country run
2. Flexibility Exercises
3.Two mile cross country timed run
4. Weights
Saturday No organized practice, encouraged 3 miles run
Sunday No organized practice, encouraged 20 min fartlek
2. Early Season (January-February)
Monday 1. Warm-up: 1 mile in and outs (100 sprint/100
walk, 3 laps, faster each lap, 4th lap run 200, 26 seconds)
2. Flexibility Exercises
3. 2 x 500 Speed 56 seconds 400/rest 15 minutes
4. 3 x 200 Speed 30-29-28 seconds/rest 3 minutes
5. 8 x 10 second rope jumps/rest 10 seconds, repeat
Tuesday 1. Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 8 x 200 Speed 28 seconds rest 3 minutes
4. 6 x 150 long hills speed fast/rest jog back
5. Weights
Wednesday 1. Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 4 x 300 (Event Run) spped 42/rest 5 minutes
4. 3 x 200 Speed 30-29-28/ rest 3 minutes
5. 6 x 10 second rope resistance runs speed fast/rest 10 sec.
Thursday 1. Warm-up: I mile in and outs
2. Flexibility Exercises
3. 1 x 350 Speed fast/rest 15 minutes
4. 4 x 200 Speed 26 seconds/rest 5 minutes
5. Weights
Friday 1. Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 3 x 200 speed 30-29-28/ rest 3 minutes
4. 1600 relay hand-off work
Saturday Meet
Sunday NO organized workout, encouraged to do some
light cross country running, about 20mins
3. Mid Season (March-April)
Monday 1. Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 2 x 450 Speed 52 seconds 400/rest 15 minutes
4. 3 x 200 Speed 28-27-26/rest 3 minutes
Tuesday 1. Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 6 x 200 speed 26 seconds/rest 3 minutes
4. 5x20 sec long rope resistance runs speed slow/rest 3 min
5, Weights
Wednesday 1. Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 4 x 300 (Event run) Speed 42 seconds/rest 5 minutes
4. 8 x 100 short hill runs speed fast/rest walk back
5. 8 x 100 short hill runs speed fast/rest walk back
Thursday 1 Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 3 x 200 speed 26-25-24 seconds/rest walk 200
4. 3 x 150 (build-ups) speed slow-med-fast/rest walk back
5. Weights
Friday 1. Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 3 x 200 speed 26 seconds/rest walk 200
4. 1600 relay hand -offs
Saturday Meet
Sunday No organized practice, encouraged to do some
cross country running, about 20 mins
4. Late-Season (May-June)
Monday 1 Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 1 x 450 speed 50 second 400/rest 15 minutes
4. 3 x 200 speed 26-25-24 seconds/rest walk 200
Tuesday 1. Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 4 x 300 speed 42/rest 5 minutes
4. 4 x 200 speed 28-27-26-25/rest 3 minutes
5. Weights
Wednesday 1. Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 1 x 320 (Quality run) speed fast/rest 15 minutes
4. 3 x 200 speed 26-25-24 seconds/rest walk 200
5. 8 x 80 meters short hill speed fast/rest walk back
Thursday 1. Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 3 sets speed makers speed fast/rest jog (50 meter all out
sprints--50 meter swing down--50 meter slow jog--repeat
until 4 all-out sprints are done) 3 minutes rest between sets
4. Weights
Friday 1 Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 2 x 200 speed 26 seconds/rest walk 200
4. 1600 relay hand -offs
Saturday Meet
Sunday No organized practice, encouraged to do a little
cross country running, about 20 minutes
These workouts can be applied to all levels of 400 meter
runners, but performance times given in this sample are for
a potential 46-second quarter miler, so adjustments should
be made accordingly.
400 Meter Running Exercises
Exercise / Brief Description / Benef it / Season
Endless Relay / Baton is kept moving, rest and run are
controlled / Endurance, stamina and exchange work / All
Australian Pursu its/ Sprints and slow jogging for total of 3
minutes / Endurance, speed and kicking drill / All
Long hill / 100 meters or more,slow runs / Endurance,
stamina and knee lift / Fall/Early
600 meters / Pace 400, pick-up last 200 / Endurance and
stamina / Fall/Early
500 meters / Pace 400, pick-up last 100 meters /
Endurance, stamina and knee lift / Early/Mid
350 meters / Quality and training distance, all 5.5-7 second
400 time / Mental preparation, endurance and stamina /
Early/Mid and late
300 meter event / 200 meters slow pace,last 100 meters
faster / Mental preparation endurance, running efficiency /
Early/Mid and late
450 meters Pace / 400 and pick-up relaxed last 50 meters /
Mental preparation, endurance, stamin, knee lift / Mid/late
Short Hill / Less than 100 meters fast runs / Speed, leg
drive and stamina / Mid/Late
Flying Bears / Repeat 100s with jogging Speed, strength
&running efficiency / Mid/late
320 meters / Quality distance, add 10-12 seconds for 400
time / Mental preparation, speed & efficiency / Mid/Late
Speedmaker / Short 50 meter sprints with jogging / Speed,
strength &running efficiency / Mid/Late
150 meter Build-ups / 50 meter 1/2 speed, 50 meter 3/4
speed, 50 meters near full speed / Running efficiency,
speed, endurance and mental preparation / Early/Mid/late
Competing The ideal race pattern will be one of smooth
deceleration if the runners have dispersed their energies
properly, with as little tightening up at the finish as
possible. The 400 meter runners should try to cover the
first 50 meters at near top speed. At this point they should
relax the actions of the upper body while still trying to
maintain their leg speed. Their thoughts should be those of
trying to settle into the rhythm of the race and to get a feel
for their competition. They should also begin thinking
about the next big effort they will make, which will be at
the 200 meter mark. They should be trained and
conditioned to know that at this point in their race plan,
they will make a determined effort to increase the actions
of their arms and to begin driving and lifting their knees,
trying to resume more of a sprinting action. The runners
who learn to work this turn from the 200 to the 300 meter
mark will usually find themselves in good position to win
the race. It is a controlled pickup, one that should allow the
400 meter runner to come off the final curve even or ahead
of their opponents. During the final 100 meters of the race,
the runners must learn to stay relaxed while fighting the
effects of fatigue One of the best ways to do this is by
thinking of proper running technique and good form which
they have been taught and concentrating on this.
Summary Before coaches plan their 400 meter workouts,
they should ponder several concepts: (1) The basic concept
of going from quantity to quality has not changed over the
past several decades. (2) All worko uts should follow a
progressive pattern; you should standardize your workouts
so that speed of the running distance should progressively
be shortened and in some cases the rest factor as well. (3)
The concept of o verloading is also one which p ays
dividends. An example of this would be having the 400
meter runner run 2 x 600's, coming through the 400 meters
at a very slow pace. As the first 400 meters time is
gradually lowered to the point that the runner has difficulty
maintaining pace, the distance is lowered. At the next
distance, 500 meters, the runners will run at the same pace
through the first 400 meters as they were running at the
previous distance. The athletes will continue this workout
drill until the distance is reduced to 450 meters. This final
distance will hopefully be reached by mid-season and
will be continued to the end of the year. It is suggested that
the athletes run a single run as opposed to two runs before
a major competition. Although the runner is getting less
distance, effort is becoming greater--thus more stress is
being put on the body. (4) Another factor to consider in
planning 400 meter workouts is that it takes a hard run of
around 40 seconds in order to incur a significant lactic acid
buildup. This being the case, the ideal distance for women
would be 300 meters and for men 350 meters. Most quality
400 meter runners will cover this distance in slightly over
40 seconds, thus they are working a couple of seconds into
lactic acid buildup. By running this distance, the runner
can accomplish several of these runs in a workout session.
Finally, the coach must become personally involved in the
race strategy of the 400 meter runners and be more than
just a trainer. Time the different segments of the workout
runs as well as competitive races. Let the runners know
beforehand what you expect them to come through the 200
meters or even the 300 meters, if necessary, in order to get
an idea of what kind of pace they are keeping. Oftentimes,
the race will dictate what pace the runner will have to carry
in order to be competitive, but this is no excuse for not
having the runner mentally ready to perform at a certain
level. It will give them valuable confidence if they know
they have been through different checkpoints at a certain
time in practice, thus they will not have a fear of doing this
in actual competition.
Entrenamiento de 400m Clyde Hart –– USA
Introduccion –– La carrera de 400m es de velocidad
resistencia que incorpora la velocidad del velocista y las
resistencia del crridor de la media milla. Es considerada
por muchos de ser uno de los eventos competitivos de mas
demanda y esfuerzo. Usualmente, el corredor de 400m
caeria en dos categorias distintas tipo velocista y medio
milla. Ambos tipos han tenido su porcion de exito a traves
de los anos. Ocasionalments encontraras un atleta que
posee unos caracteristicas tanto de velocista como de
medio milla.
Michael Johnson, egresado de la universidad de Baylor y
campeon mundial de 200m y 400m, es un claro ejemplo de
un velocista tipo corredor de 400m. Sin embargo, el ha
desarrollado su fuerza y su resistencia a traves de los anos
a ese nivel ah ora que pu ede mantener mejor su maxima
velocidad durante una distancia mas larga que sus
competidores.
Tecnica –– La habilidad para distribuir la velocidad y
energia de uno, en las forma mas eficiente sobre la
distancia total, viene siendo la razon primorial para
alcanzar el exito en la carrera de 400m (velocidad). Nadie
es capaz de correr los 40 0m a la maxima velcidad. La
observacion de un buen paso en esfuerzo y ditribucion es
un deber. Recuerda que los 400m no es carrera de
velocidad total. La velocidad de los 100 y 200 metros
puede ser u na tremenda ventaja para el corredor de 400m,
pero solo si aprende a distribuir esa energia
apropiadamente. Generalmente el corredor sobresaliente de
400m, tendra aproximadamente un segundo de diferencia
entre su mejor salida de 200m y el tiempo que requiere
para correr los primeros 200m de la carrera de 40m. El
corredor de menas experienci, tendria aproximadamente 2
segundos de diferencia. Una buena formula para predecir
el potencial de tiempo de los 400m para los corredores de
200m, siempre y cuando ellos accedan a entrenar y dar lo
mejor de si para convertirse es uno de los mejores
corredores de 400m, seria doblar el tiempo de su mejor
200m y luego agregar 3.5 segundos a esto. Es obvio que el
tipo velocista tiene la ventaja durante la primera etapa de
los 400m; sin embargo, si no estan bien entrenadas, esta
ventaja puede desvanecerse instantaneamente hacia el final
de la carrera. El tipo media milla tendra definitivamente
una ventaja a partir de la marca de los 300m hacia el final.
La razon principal por la cual observamos al tipo velocista
obtener mas exito en los 400m hoy dia es generalmente
debido al hecho de que podemos desarrollar estamina y
resistencia mas efectivamente que incrementar las
habilidades de velocidad en los corredores de mdeia
distancia.
Entrenamiento –– Los 400m son una pru eba que se lleva
accabo con deficit de oxigeno ota por debajo de lo
necesaria para distribuir el ATP (Adenosin Trifosfato)
requirido. La energia usada durante de los 400m es
derivada del colapso de alto energia de los componentoes
del fosfato y de la separacion del glucogeno a acido
lactico. Lo s fisiologos no han encontrado una buena forma
para medir el poder anaerobico, y esto hace muy dificil
saber si uno esta aumentando las reserves anaerobicas o
no. Debemos depender de lo que hemos aprendido de los
fisiologos conerniente a los components de fatiga durante
el desarrollo de la carrera de 400m. Esto nos da una via
concierniente a los tipos de stress, los cuales debemos
enfrentar durante las sesiones de entrenamiento y la
competencia de los 400m.
El entrenamiento apropiado ayudara al atlets a aprender a
enfrentarse con el stress que encara hacia el final de las
carrera de 400m. Sabemos que varios ejercicios imponen
gran stress al cuerpo, y este debe aprender a adaptarse al
stress o sufria el colapso. Tambien sabemos que cuando el
cuerpo se somete gradualmente bajo stress, hara lo
necesario para su pro pio bien para ajustarse a este Nuevo
estado. Cuando un organismo esto acondicionado al stress
de las cometencia atletica, sera possible que se desarrolle
en es ambiente cuando sea requerido.
Entrenamiento por temporadas –– el entrenamiento annual
del corredor de 400m estara dividido en cuatro segmentos:
a. fuera de temporada (verano y ontono / Sept. a Dic.)
b. comenzando la temporada (Enero - Febrero)
c. media temporada (Marzo –– Abril)
d. muy entrada temporada (plena temporada / Mayo ––
Junio)
Basado en las demandas de los eventos de 400m, el
sigiuente entrenamiento esta recomendado en diferentes
grados de enfasis durante el entrenamiento annual. El
tiempo que enmarca cada entrenamiento anual es de vital
importancia. Para aprovechar al maximo los programas de
cualquier entrenamiento, el corredor debera poner especial
atencion a la introduccion propia de cada trabaja
especifico.
Tipos de Entrenamiento
1. Resistencia a la velocidad –– Esta se lleva a cabo
cuando el corredor incurre en un deficit alto de oxigeno, y
hay una acumulacion definitive de acido lactico. Este
trabajo es vital para una Buena carrera de 400m. Las
distancias que se cor ren pueden variar desde los 100m a
600m. El numero de repeticiones se calculaa multiplicando
las distancia de las carrera 2.5 veces; en este caso esto
seria como 1000 metros. El periodo de recuperacion seria
usualmente alrededor de 10 minutos, esto es para dar al
corredor casi una recuperacion total, por lo que existira
calidad en las carreras. Este ejercicio esta disenado para
ayudar a los sistemas de energia de acido lactico. Ejemplos
del trabajo de velocidad resistencia:
a. 10 x 100m 5-10 min. rec.
b. 6 x 150m 5-10 min. rec.
c. 5 x 200m 10 min. rec.
d. 4 x 300m 10 min. rec.
e. 3 x 350m 10 min. rec.
f. 2 x 450m 10 min. rec.
2. Tiempo ritmo de resistencia –– Este trabajo
(entrenamiento) aerobico pagara grandes dividendos a los
crredores de 400m. o solamente les ayudara a incrementar
su obtencion de oxigeno, el cual ayudara a acortar el
tiempo de recuperacion, si no que tambien les auxiliara en
ser capaces de lograr mayor numero de entrenamientos y
mas largos. Este entrenamiento, ya que las carreras estan
hechas a un paso mas lento, ayudara a los corredores a
aprender el ritmo; y como el trabajo lo suguiere el tiempo.
Otro vital resultado de este trabajo es que tambien ayudara
al cuerpo a incrementar la produccion de fosfato, el cual es
un agente principal de energia. El enfasis en el
entrenamiento deberia ser en cantidad y no en calidad
como es cierto en lo anteriormente comentado en los
entrenamientos de velocidad resistencia. El factor de
recuperacion o descanso es generalmente corto;
usualmente 2-3 minutos.
Ejemplos de tiempo ritmo de resistencia:
a. 8 x 200m 2 min. rec.
b. 6 x 300m 2 min. rec.
c. 50-100-150-200-300-350 caminando la misma
distancia para recuperacion
2. Fuerza de resistencia –– Este entrenamiento require de
actividades que duraran mas de 10 segundos. Tales
actividades incluiran carreras de resistencia, pendientes
largas, gradas o escalones del estadio.
Ejemplos del trabajo de fuerzan de resistencia:
a. 6 x 150m pendiente
b. 6 x 60m gradas o escalones del estadio
c. 6 x 15m segundos de duracion carrera con cerda
3. Carrera de resistencia –– Este trabajo es puraments
aerobico. Consistira de carreras de 15 a 45 minutos a una
velocidad mantenida. Aunque los 400m solo requiren de
alrededor de un 5% de carrera aerobica, es importante que
los corredores de 400m obtengan una buena base de esta
en el orden de poder incrementar su obtencion de oxigeno
para que su tiempo de recuperacion entre esfuerzos se
acorte al minimo.
Ejemplos de carrera de resistencia:
a. 15 min. a velocidad sustenida
b. 30 min. de fartlek (cambios de ritmo)
c. 6 x 800m en campo traviesa con 3 min. rec.
4. Poder de velocidad –– Este trabajo enfatiza la velocidad
de la contraccion muscular. Este es usualmente hecho con
menos de 10 repiticiones y no mas de 10 segundos por
repeticion.
Ejemplos de poder de velocidad:
a. alrededor de 60m de pendientes
b. 10 x 30m carrera con arnes
c. 10 x 10 segundos saltos rapidos con cuerda
5. Carrera seccionada (competitivo) –– Este trabajo hace
honor a su nombre. El atleta carrera diferentes distancias a
una predeterminada estrategia de carrera con la intencion
de aprender a trabajar en diferentes aspectos de la carrera
de 400m. Tambien nos podemos referir a ella como carrera
de segmentos.
Ejemplos de carrera seccionada:
a. 3 x 300m Primero 50m a toda velocidad; despues 150m
flotados, y a toda velocidad los ultimos 100m. Todo
cronometrado y registrado.
b. 2 x 45 0m Los primeros 200m, 300m, 400m y
los 50m finales son todos cronometrados y registrados.
c. 1 x 350m Carrera de calidad, con cada segmento corrido
como si fuera la carrera de 400.
6. Velocidad –– Estos trabajos variaran de distencia de 30-
150m. El trabajo se hara a toda velocidad, ya sea en la
recta o en la curva. El tiempo de descanso us usualmente
largo entre carreras con el fin de darle total recuperacion y
asi recibamos competencies de calidad. Los releros
cuentan como trabajo de velocidad.
Ejemplos de ejercicios de velocidad:
a. 6 x 40m salidas
b. 6 x 60m salidas lanzadas (volantes)
c. 6 x relevos de velocidad de 60m
7. Fuerza –– el trabajo de fuerza consiste en el desarrollo
tanto de fuerza general como de fuerza especifica. Nuestro
desarrollo de la fuerza general esta hecho mediante el
tradicional programa de levantamiento de pesas, tanto de
barras como de maquina universal. Tambien
recomendamos el uso de ejercicios pliometricos para
darnos trabajo de peso especifico.
Ejemplos de trabajo de fuerza:
a. 30 min. de levantamiento tradicional
i. 1 series de 13 reps.
b. saltos explosives para el desarrollo del poder de salida y aceleracion
c. 3 series de 10 hops con pierna
d. 50m gacelos rapidas con barbell
La siguiente tabla indica el porcentaje de enfasis que se
aplicara en los entrenamientos arriba citados. (va a paginas
4-13 en la conferencia Ingles)
Compitiendo - El patron ideal de la carrera sera una
desaceleracio suave si los corredores han distribuido su
energia apropiadamente con el minimo endurecimiento
hacia el final como sea posible. Los corredores de 400m
deberan tratar de cubrir los primeros 50m lo mas cercado a
su maxima velocidad. En este punto deben relajar las
aciones de la parte superior del cuerpo minetas continuan
intentando mantener la velocidad de sus piernas. Sus
pensamientos deben ser aquellos que traten de estabilizarse
en el ritmo de la carrera y de adquirir un sentimiento
("feeling") de su competencia. Ellos deben pensar tambien
en el sig. Gran esfuerzo que haran, el cual sera a partir de
la marca del los 200m. Deben ser entrenados y reducida a
450m. Esta distancia final sera esperanzadoramente
alcanzada en la Media Temporada y continuara hasta el
final del ano. Se sugiere que los atletas hagan una carrera
sencilla en lugar de dos antes de su competencia
fundamental. Aunque el corredor haga menos distancia, el
esfuerzo se hace mayor, por ende el cuerpo es sometido a
mas stress.
4.Otro factor a considerar en la planeacion del
entrenamiento de los 400m es que haga una carrera fuerte
de alrededor de 40 segundos con el fin promover una
progresivo; debieran estandarizar sus entrenamientos para
que la velocidad de las carreras de distancia vaya
acortandose progresivamente y en algunos casos el factor
de descanso tambien.
3.El concepto de las sobrecarga es tambien uno de los que
pagan dividendos. Un ejemplo de esto podria ser que el
corredor de 400m tenga que correr 2 x 600m, pasando los
400m a un paso muy suave. Como el tiempo de los
primeros 400m es gradualmente dismiuido al punto de que
el corredor tiene dificultad de mantener el paso, la
distancia disminuye. Al la siguente distancia, 500m, los
atletas correran al mismo paso pasando los primeros 400m
significante acumulacion de acido lactico. Esto siendo el
condicionadas a saber que a este punto en su plan de
carrera, haran un esfuerzo determinado para aumentar las
acciones de sus brazos y empezar a conducir y levantar sus
rodillas, tratando de resumir las acciones de rapidez. Los
atletas que aprenden a trabajar esto desde los 200m a los
300m usualmente se encontraran en buena posicion para
ganar la carrera. Es una acumulacion controlada, que
debge permitir al corredor de 400m salir de la curva final
junto o por delante de sus oponentes. Durante los ultimos
100m de la carrera, los corredores deben aprender a
mantenerse relajados mientras luchan contra los efectos de
la fatiga. Una de las mejores maneras de lograr esto es por
medio de estar pensando em la propia tecnica de la carrera
y la buena forma que le han ensenado y concentrandose en
esto.
Resumen - Antes de planificar los entrenamientos de
400m, los entrenadores debieran ponderar varios
conceptos:
1. El concepto basico de ir de cantidad a calidad no ha
cambiado sobre las ultimas decadas.
2.Todos los entrenamientos debieran seguir un patron
como lo hicieron en la distancia previa. Los atletas
continuaran este trabajo hasta que las distancia sea caso, la
distancia ideal para mujeres seria 300m y para hombres
350m. Los corredores de 400m de mayor calidad cubriran
esta distancia en 40 segundos aprox., por ende estan
trabajando un par de segundos en la acumulacion de acido
lactico. Al correr esta distancia, el corredor puede lograr
varias de estas carreras en una sesion de entrenamiento.
Finalmente, el entrenador debe involucrarse personalmente
en la estrategia de la carrera de los atletas de 400m y ser
mas que un entrenador. Cronometrar las diferentes
segmentos de las carreras de entrenamiento al igual que las
de competencia. Hacerle saber a los corredores de
antemano que espera de ellos al pasar los 200m o incluso
300m, si es necasario, con el fin de obtener una idea de
que clase de paso estan manteniendo. Muchas veces la
carrera dicta que paso tendra el corredor que llevar con
objecto de ser competitivo, pero esto no es una excusa para
no tener al corredor mentalmente listo para desarrollar
cierto nivel. Esto les dara confianza valiosa si ellos han
pasado los diferented puntos de chequeo en cierto tiempo
en las practica, por ende, no tendran temor de hacer esto en
competencias reales.
Dan A. Pfaff - University of Texas
Skill Acquisition & Correction Concepts for High Jumpers
A mistake in the athlete's technical pattern cannot be
considered corrected until that athlete can clearly tell the
difference between correct and faulty execution.
Correction is further enhanced by stabilized execution of
the more correct form. These foundational tenets of motor
learning are influenced to a great degree by the
perceptional grids possessed by both the coach and athlete.
There are many factors that influence the learning of new
motor behavior and the eradication of faulty activities.
Listed below are several of the more common inhibitors
blocking this learning process.
I. Possible Causes of Faults During the Learning Process
A. Misinterpretation of kinesthetic feedback
1. Obtaining maximum frequency during the first half of
the approach might result in the athlete feeling fast as they
prepare to take off but will result in a lessened
momentum index and poor neuromuscular facilitation.
2. Bounding steps during the approach might utilize elastic
energy systems and increase vertical velocity awareness
but in fact result in slower approach speeds and increase
approach accuracy problems.
B. Poor motor abilities
1. Tight erectors combined with shortened iliopsoas
muscle result in increased antiversion of the pelvis. This
lessens sprint efficiency and creates havoc in setting up the
takeoff apparatus.
2. Poor dynamic balance of the lower leg can result in less
efficient use of the foot as an elastic spring mechanism
both while sprinting and while jumpin g.
C. Missunderstanding movement concepts
1. Flexion of the trunk forward to gain a more forceful
takeoff in fact causes severe deceleration and fatal
rotational movements.
2. Opening the takeoff foot prior to planting combined
with premature shoulder rotation will result in getting the
back to the bar but creates a much flatter parabolic path
and creates numerous lower leg injuries.
D. Negative interference from another technique
1. A rigorous adherence to cycle kinesthetics will result in
a poor setup for takeo ff.
2. Arm mechanics taught in gymnastics can reduce run up
speeds and create dysfunctional preparati on for takeoff.
E. Insufficient background in fundamentals
1. The inability to run an approach with uniform, maximal
controlled acceleration will result in reduced force
application at takeoff.
2. The lack of free limb mechanics will not only affect
vertical force production but can also create parabolic
flight curve problems.
F. Interference of poor learning environment
1. Peer pressure is not always beneficial.
2. Constant negative feedback without positive alternatives
can be demoralizing.
G. Premature introduction of strength or speed into the
new skill
1. Increasing a jumper's length of approach will normally
result in greater speeds at takeoff, but if the "preparation
for jumping" concept is not stable, then progress will be
limited.
2. Static strength gains may reduce elastic output and/or
synchronization.
H. Lack of physical abilities required by the skill
1. Weak or injured hip musculation will result in reduced
run velocities and sub-maximal takeoff forces.
2. Poor starting strength value limits approach starting
forces and in addition restricts change in direction speeds.
I. Fear of injury
1. Sacroiliac injuries lead to protective postures both
during the run up and throughout the takeoff movement.
2. The inability to land on the shoulders and roll with the
momentum can create
clearan ce difficulties and often pro mote injury.
J. Poor demonstration or explanation of skill
1. Numerous studies have shown that what an athlete or
coach thinks is occurring does not actually happen when
analyzed scientifically.
2. Unique positions or movements by model performers
may in effect be stylistic quirks and/or compensation
movements.
K. Overtraining of technical concepts
1. Analysis can cause paralysis. Flow state dynamics are
inhibited by constant evaluation noise.
2. The neuromuscular coordination environment demands
an orientation to spatial or temporal cues specific to that
moment and the physiological state of the athlete.
II. Possible Causes of Faults in Established Techniques
Already Learnt
A. Rational technique was not explained
1. Ineffectual posture during the last few strides of the
approach due to a lack of understanding of acceleration
mechanics often creates poor takeoff forces.
2. The effective use of limbs to counter undesired
rotational forces is often lacking in novices.
B. Technique was not stabilized before competitions began
1. An athlete who exhibits technical mastery in training but
reverts heavily to old motor behavior during the
competition is in need of further stabilization methods.
2. Movements that look sound fundamentally but result in
substandard results may be lacking in temporal rehearsal
schemes.
C. Injury has caused compensatory movements
1. Microtears in the lower hamstrings will result in
amortization problems upon
the plant of the takeoff foot.
2. Sacroiliac joint disturbance will limit hip undulation and
oscillation. This in turn reduces run and takeoff efficiency.
D. Poorl y designed training programs
1. A lack of adherence to complimentary and compatible
training principles can wreck skill coordination.
2. The inability to define over training symptoms results in
skewed parameter development.
E. Poor training conditions
1. Repetitive work on hard or fast surfaces may result in
compromised
amortization-elastic force dynamics.
2. Attempting high intensity effort on less than optimal
surfaces will result in a compromised takeoff scheme.
F. Techniq ue is incompatible wit h lever system
1. A style that was effective at a particular level of strength
and speed may have to be modified once new parameters
are achieved.
2. The use of free limbs changes as velocities increase.
G. Coach lacks knowledge as athlete progresses
1. A sound foundation in biomechanics can save one years
of experimentation looking for answers to annoying
disturbances that are systemic.
2. The violation of kinesiological premises is rampant in
the art and the literature.
H. Poor physical condition results in compensatory actions
1. A lack of eccentric strength will limit elastic energy
production.
2. Imbalances between the iliotibial band tracts and the
adductor magnus will prevent efficient curve running
dynamics.
I. Poor technical model
1. The biomotor qualities of each individual athlete dictate
stylistic peculiarities.
2. A common denominator analysis of both "intra" and
"inter" trial efforts may reveal the "truth" much more
readily than just blindly copying the current world leader.
Great Websites:
visit the following websites for some great information on
track & field / athletics.
Sports Coach (www.athleticscoach.co.uk) Brian
Mackenzie - UK Athletics Senior Coach (UKA 4)
go to:
http://www.brianmac.demon.co.uk/
for very concise information on athletics training, and a
very good section on Evaluation, including dozens of tests
with downloadable calculators included!
NACAC website:
http://www.nacac.sportcentric.com/
IAAF:
NACACTFCA MEMBERSHIP
To become a member or renew membership
print an d mail th is form to:
Richie Mercado - NACACTFCA
P.O. Box 56284 , Houston, TX 77256-6284
USA
Or, em ail the follow ing information to:
Name/Nom bre:
Membership #: Level/N ivel:
Address/Direccion:
City/Ciudad:
State/Pro vince:
Coun try/Pais:
Zip Co de/:
email:
Phone: (area code) (num ber)
( ) ---
Membership Fee is $20.00 U S annually (please
send cash, ch eck from U S bank, m oney order)
for CAC, Canadian Coaches, and U SA Track &
Field Certified Coaches; Fee is $30.00 US for
noncertified coaches.
Could I please get a copy of this document, much appreciated
Please, send me a copy of the 20 page report.
me too please - JPGounley@hotmail.com
could I grab a copy of that as well ( trackstar5@aol.com ) ... thanks much!
Send me a copy as well....stee0044@tc.umn.edu
Please send to me as well.... Thanks!
Could I get it as well? Thanks.
I also would appreciate anyone with a copy sharing the wealth.... dlonious@yahoo.com ....with me, thanks a bundle!
I am also interested in taking a look ...
dear speed kills
i too would appreciate a copy of clyde hart's training paper - thanks in anticipation
I never got it from before. I would appreciate it.
could you send me a copy as well... thanks.
I could use a copy of that. Thanks!
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