Can anyone direct me to a couple of good resources for what to do with my sprinters as we close out the season?
1. We have had a great build.
2. I am very familiar with tapering concepts for distance runners, but I am not sure how to best apply those concepts to sprinters, beyond educated guesswork.
3. No meet this week, 2-day Sectionals next weekend, and 3-day State the next weekend.
Thanks in advance, and Happy Easter :-)
Bump
Bump :-)
More starting block work, more relay practice.
3 weeks out 3/4 normal work load
2 weeks out 1/2 normal work load
200 runners need to run curve start 80 meters from blocks
400 runners need to first 150 from blocks
Good luck!
Thanks, good word.
Most 2/4 programs refine speed endurance those last few weeks. Note that means a 200 runner should do a different (faster, shorter) workout than the 400 runners.
A 400m runner might do a session like 3x300m with full recovery at 400m pace in the tail of the season.
The 200m runner might do something more like 60, 80, 100, 120, 150 with full recovery.
Full recovery meaning 8 or more minutes, not just 5.
These are taxing workouts, should be the key workout for the week. This is what all those tempos and longer/slower speed endurance and special endurance workouts were leading up to all year.
1st Time w/ Sprinters wrote:
Can anyone direct me to a couple of good resources for what to do with my sprinters as we close out the season?
1. We have had a great build.
2. I am very familiar with tapering concepts for distance runners, but I am not sure how to best apply those concepts to sprinters, beyond educated guesswork.
3. No meet this week, 2-day Sectionals next weekend, and 3-day State the next weekend.
Thanks in advance, and Happy Easter :-)
Shower with them.
Some good advice in here.
1st, no drastic changes, you are happy with your process so far.
2nd improvement this time of year comes from greater rest and allowing the previous training/racing to emerge.
3. in a sprint program you need to maintain high intensity, but you can reduce volume, increase rest intervals, and have more easy days in between.
4. if you have a weekend with no competition you could choose a "simulation" workout, just make sure you are monitoring rest/readiness leading into and coming out of the workout.
Good luck
Try this. (Not a joke.)
Take your sprinters tell them they are going to race.
Get them in the blocks.
Say "Set"
Have them stand up and close their eyes (don't tell 'em why), without moving a muscle.
Look at the shoulder muscles, if they are tensed they aren't relaxing
which results in muscle injuries. The one's who are relaxed with have relaxed
shoulders. Very simple.
New routine of non explosive stretching?
My guess.