sprinting presentation
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Physical and Mental
Requirements for Success
Sprint Freestyle
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Physical General
General Physical Preparedness
Athletes are trained to perform multiple, diverse andrandomized physical challenges
Cardiovascular and Respiratory endurance Coordination
Stamina
Flexibility
Strength Power
Speed
Explosiveness
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Physical Specific
Specific Physical Preparedness
Posture
Bodyline
Balance
Reaction Time
Energy systems (Aerobic Anaerobic)
Prepare for movements in a specific activity
50
100
200 Freestyle
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Physical Specific
Movements specific to an event
Diving
Turning
Breakouts
Breathing technique Stroke breakdown (Catch, hip rotation, kick)
Related movements that mimic certain aspects of the movement
Roll-Jump on mats
Med-ball throw-downs
Standing Lat pull-down (straight arm)
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Physical - Movements
Simple to advanced movements
Squat jump - Depth jump off box
Clean Clean, press, squat
Statically and Dynamically
Bridges/negatives
Cleans/rope climb Explosive box jump chins
Dryland Water activation (pull-ups sprint)
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Physical - Movements
Strength to weight ratio and flexibility
Chin-ups
Push-ups
Plyometrics Pilates
Olympic weightlifting
Explosive power
Athleticism & mastery of critical motor recruitment patterns
Multi-joint movements
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Physical Individual Differences
One size does not fit all
Well designed programs should be based on ourindividual differences and responses to exercise.
We all have a slightly different response to an exerciseprogram.
Cesar swims light on recovery mornings
Fred Needs 2 rubs per week
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1500m 3:26 400m 3:40
El Guerrouj Biedermann
800m 1:41 200m 1:42Kipketer Biedermann
400m 43 100m 46
Johnson Cielo
200m 19.1 50m 20.9
Bolt Bousquet
Track Swimming
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Physical - Overload
To increase speed endurance, muscles must work for a
longer period of time than they are used to or at a higherintensity.
Ex. 100 x 25s @100 Pace
10 0n 60-50 easy
10 on 60-100 easy 10 on 55-150 easy
10 on 50-200 easy
10 on 45-250 easy
10 on 40-300 easy
10 on 35-350 easy 10 on 30-400 easy
10 on 25-450 easy
10 on 20-500 easy
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Physical - Specificity
Consistency
If you want to be a better sprinter, you need to SPRINT!
Attitude/Mind-set (Belief)
Repetition
Exercise movements, energy systems utilized, andtraining intensity must be closely paralleled by the
training routine to derive the intended performanceenhancements.
Over-kill: How much is too much?
Cesar (Mare nostrum 22.5 Olympics 21.3)
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Physical - Adaptation
Rest
Continual stress on the body and constant overloadwill result in exhaustion and injury, and a decrease in
efficiency. Increased efficiency
Recovery
Swimmers learn to coordinate muscle movementsand develop event specific skills.
Tuesday/Thursday at Auburn are RECOVERY days.
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Freestyle Progression Drills
Body position kick - flat
Body position kick with hip rotation
Underwater freestyle swimming
Hand-Fingertip drag
Swimming perfect at slow speeds
4 x 25 speed progression
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10 workouts per week: Threshold, Active rest, Speed-Drills, Lactate
9 workouts per week: 2 @ 30min, 2 @ 1hr, 5 @ 1.5hrs
2 hour workouts; Wed morning off
Tuesday and Thursday morning off
Power/skills, Recovery, Progression (3 swim, 2 kick)
7-8000m per workout: 2000 W-up, 4000 Main set, 1000 Cool-down
4-5000m per workout: 1000 W-up, 2500 Main set, 500 Cool-down
Traditional Program vs. Auburn Sprinting
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Physical - Progression
6 Month Season
4 x 1.5 months (6 week blocks)
optimal level of overload and an optimal time
frame for this overload to occur.
1st: Speed Endurance
2nd: Speed Strength
3rd: Speed Power 4th: Speed Explosiveness
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Speed Progression 1st Period
SpeedEndurance
400 pace type work Short rest: 10-40 sec
Distances: 50-200m Work: 25-30 min 4 Swim 2 Kick
workouts per week 2 Lifts 2 Dry-land
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Speed Endurance 1st Period
SpeedEndurance
3 rounds:
6 x {100 swim + 50 kick}4 x 50 ez backstroke :60
IntervalsR1 1:40 + :45 (1:20-35)(Swim aerobic + kick fast)
R2 1:40 + :50 (1:10-40)(Med + med)
R3 1:40 + :55 (1:00-45)(swim strong + Kick aero)
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Speed progression 2nd Period
SpeedStrength
200 pace type work Short rest: 30 sec-
2min Distances: 25-150 Work: 15-20 min 4 swim 2 kick
workouts per week 3 lifts 1 Chains
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Speed strength 2nd Period
SpeedStrength
12 x 50 1 BK + 3 @ 140-150 :50300 fr/drill or bk/fr 5min9 x 25 1 under h2o, 1 @ time and tempo(1.3, 11.5 and 13.0), 1 ez @ :40125 ez
9 x 50 1 Bk + 2 @ 160-170 1:00300 fr/drill or bk/fsr 5min9 x 25 1 under h2o, 1 @ time and tempo(1.2, 11.0 and 12.5), 1 ez @ :40125 ez
6 x 50
1 Bk + 1 @ 180-190 1:10300 fr/drill or bk/fr 5min9 x 25 1 under h2o, 1 @ time and tempo(1.1, 10.5 and 12.0), 1 ez @ :40125 ez
100 from the blocks for time
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Speed progression 3rd Period
SpeedPower
100 pace type work Longer rest: 2-5min
Distances: 25-75m Work: 5-10min Lactate training 3 swim - 2 Kick
workouts per week
3 Lift
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Speed power 3rd Period
SpeedPower
4 x 50 varied pace (15m fast)
100 easy
2 x 25 Dive fast, 65 easy FES300 swim
2 x 35 fast kick + 50 easy300 swim
2 x 50m push + 65 easy BES300 swim
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Speed progression - 4th Period
Speed
Explosive
Over speed typework
Distances: 15-25m
Long rest: Whenready
Work: 1-2min oftotal effort
2 swim 2 Kickworkouts per week
3 Lift
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Speed Explosiveness - 4th Period
Speed
Explosive
Power Racks
Stretch Cords
15m Pool
Fins + Speed paddles
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Auburn Sprinting Principles
Mental No use worrying about things beyond your
control, because if they are beyond your
control, no use worrying. No use worryingabout things in your control, because if theyare in your control, no use worrying.
- Michael Jordan
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Mental - Stress
Stress is a result of our perceptions
When athletes perceive their skill as adequate for the taskat hand, they are in a position to trust their bodies andincrease the likelihood of experiencing flow or getting in
the zone. Fred - France 4x100 Beijing
Anxiety
With good nervousness, athletes interpret these feelingsas preparation to compete and think confidently abouttheir ability to trust their bodies.
Cesar TYR suit - Beijing
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Mental Arousal & Anxiety
Arousal A successful athlete is prepared, confident,
relaxed and only moderately aroused.
Awareness (Control of thoughts andfeelings)
Alexei - Beijing
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Mental - Concentration
Our ability to focus on certain things and not on others.
Guide athletes in acknowledging their emotions andchoosing to engage in facilitative thoughts andbehaviors to get through the current situation.
Focusing on key details related to success andignoring potential distractions.
Cesars 100 Free
Beijing/Rome
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