Seattle Speed Presentation All Sports School西雅图速度介绍所有的体育学校.pptVIP

Training Relays 12-14 weeks By: Mike Cunliffe Head Coach Seattle Speed  First the Science  A fast sprinter (1-2-4) who is trained correctly will beat - every time - the strong runner. Do not make them strong – MAKE THEM FAST!!!This is track there is nothing difficult about being fast over 100 200 meters. And 90% of the time there is nothing difficult about this type of training. How many HS sprinters run 30+ secs in the 200M? Some but not many. Therefore your top 5 boy sprinters and your top 5 girl sprinters will always run sub 30 in the deuce. In other words they are never in a lactic state which happens for all people between 28-33 seconds. It’s about training short with high intensity with appropriate and sufficient rest not about working hard for the sake of doing work. Note: If your guys run 30+ make them team manager.   Speed – Speed – Speed!!!  It’s ALL about VelocityTrack Work Coaches Note: 60M intervals or less with a minimum of 5 min rest between each rep and no more than 540 total meters for the entire practice. PlyometricsLow, medium and high impact. For MS HS stay with low and mediumOlympic Lifts (+ squats)NOT weightlifting, NOT power lifting, ONLY Olympic Lifts (+ squats – front back) RhythmAs Johnnie Cash put it. Get Rhythm!  4 Pillars of Speed Development Training  Who runs what? 4 x 1, 4 x 2, 4 x 41-2 Sprinters: 4x1 4x24 Sprinters: 4x4You can have your 400m sprinters do the 4x2 getting some extra speed endurance work in Don’t have your 1-2 guys do the 4x4 – because lactic power work does nothing for a 23-22 sec HS sprinter and 27-29 sec girl HS sprinter – Physiologically no one starts creating lactic acid until 30 sec as a general rule. And remember the faster they are the faster they cover the ground the farther they stay from a lactic state. So in stead of looking at a 29 sec HS girl and wondering of you should do lactic power work change her velocity turn her into a 27. deuce runn