the start and acceleration
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The Start and Acceleration. Ron Grigg Jacksonville University [email protected]. Question. Why do we get down to start if we must get up to run ?. An effective start and acceleration phase is a combination of proper concepts/technique with adequate levels of strength and power. The Blocks. - PowerPoint PPT PresentationTRANSCRIPT
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The Start and AccelerationThe Start and Acceleration
Ron Grigg
Jacksonville University
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QuestionQuestion
Why do we get down to start if we must get up to run?
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An effective start and acceleration phase is a combination of proper concepts/technique with adequate levels of strength and power.
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The BlocksThe Blocks
Power Side vs. Quick Side
2+ foot lengths to the front block
3+ foot lengths to the back block
Lead leg in back block for sprint hurdles
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““On Your Mark”On Your Mark”
Hands in a bridge, directly under shoulders
Front knee to midline of arms
Front knee parallel to ground
Back knee perpendicular to ground
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““Set” Set”
Double leg block pressure
Front leg angle
Rear leg angle
Balance- Front to Back, Left to Right
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Block Exit CharacteristicsBlock Exit Characteristics
“Push, press” double leg drive
Powerful and big movements
Splitting of arms and thighs
high lead arm to avoid stumbling
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Block Exit CharacteristicsBlock Exit Characteristics
Low path of the foot!
Ride the rebound
Don’t rush the frequency
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Acceleration CharacteristicsAcceleration CharacteristicsMaintain neutral alignment of pelvis, spine and
head
Push through long axis of the body
Long complete pushes
Gradual progression of body angles (shin angles)
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Acceleration CharacteristicsAcceleration Characteristics
Large range of motion in the limbs
Feet land behind the hips initially and move to underneath the hips
Gradual progression of horizontal pushes becoming vertical pushes
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ACCELERATION WARM UPACCELERATION WARM UP JOINT MOBILITY
head circles, hip circles, trunk circles, ankle and wrist circles
WARMUP & MOVEMENT EXERCISES
prisoner squat-fwd with arm circles, single leg squat (R)-backward skip w/arms, single leg squat (L)-side slide & switch, wave squat-carioca & switch, front lunge-carioca step over & switch, wideouts-alt low skip and scoop, single thrusts-groucho walks, speed skaters-backward run
DYNAMIC MOBILITY
Supine SL raises, iron cross, scorpions, groiners, inverted splits and scissors, rockers into hurdle seat stretch, hurdle seat change, lateral & linear leg swings, thrust variations
ACCELERATION DRILLSWall Run-10 steps, body position, hip flexion, skate foot, active foot placement, shin angle
Bullet Belt, ACC Walk, ACC Skip (A Skips)-hip flexion, skate the foot, active foot placement, shin angle, push ACC Run-20 meters ankle cocked, feel the push from the hips, deep arms ACC Run & Release-release after 10 steps
ACCELERATION SPECIFIC
2 pushes-falling start, bow touch and go 4 pushes-3 pt start, 4 pt start
6 pushes-rolling lunge (R) rolling lunge (L) 8 pushes-pushup start, hop hop start
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MULTIPLE JUMPSMULTIPLE JUMPS Short Jump Series(into pit)SLJ STJ 3 SLJsRRLL, LLRR
Bound Series 1 alternate boundsall rights, lefts Bound Series 2 LLRRRLRRLL
Depth Jump Series 1box-hurdlebox-SLJbox-STJ box-3 dbl leg bndsbox RLRL, LRLR Depth Jump Series 2box-box-hurdlebox-box-SLJbox-box-hurdle-SLJ
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MULTIPLE THROW ROUTINESMULTIPLE THROW ROUTINES ASquare Overhead ForwardLunge Chest ThrowOverhead Forward w/StepSquat Chest ThrowKneeling Overhead
Forward BOverhead BackUnderhand ForwardHammer Throw LeftHammer Throw RightStanding Chest Throw
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Resistance MethodsResistance Methods
Sleds
Short Hills
Weight vests/shorts
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Acceleration Training Menu(> 95%, < 6 sec acceleration effort)
Session A:1. 10-15 m falling start2. 10-15 m block start3. 30-40 m block start4. 60 m block start Session B:1. 10 X SLJ start to 10 speed bounds2. Sets of the following:
3 x 30-40 m w/ light tire3 x stick drill to 20-30 m3 x rolling relay start
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ResourcesResources
www.elitetrack.com– Articles, and great message board
Speed Dynamics Videos– Sprints vol. 1, Sprints vol. 2– Hurdles vol. 1, Hurdles vol.2– Drills for Speed
http://www.sprinter.wz.cz/drummond.htm