Linear Speed Training Notes

Linear Speed Training Overview

  • Focus on modalities for linear speed training.
  • Three main sub-modalities:
    • Form Drills
    • Resisted Sprints
    • Assisted Sprints

Determining Use of Modalities

  • Factors guiding selection:
    • Time of year (annual plan phase)
    • Athlete's specific deficiencies in sprinting

Phases of Sprinting

  • Three distinct phases when sprinting:
    1. Drive Phase
    2. Transition Phase
    3. Top Speed Phase

Form Drills

  • Designed to improve technique across all sprinting phases.
  • Specific form drills exist for each phase:
    • Drive Phase
    • Transition Phase
    • Top Speed Phase

Resisted Sprints

  • Types of resisted sprints:
    • Parachute sprints
    • Uphill sprints
    • Bungee cord sprints
    • Weighted vest sprints
  • Impact on technique:
    • Technique may deteriorate under resistance.
    • Typically shifts the athlete’s body forward, mimicking the drive phase.
  • Best utilized when there is a deficiency in the drive phase of an athlete.
  • Should only experience resistance slowing them down by 10%, otherwise it becomes a power or resistance exercise instead of a linear speed exercise.
    • Example: If an athlete's best time for 100 meters is 10 seconds, the maximum allowed time for resisted sprints would be 11 seconds.

Assisted Sprints

  • Focus mainly on improving frequency during the top speed phase.
  • Benefits include enabling athletes to achieve higher cadence without having to exert as much power.
  • Can be achieved through methods like downhill sprints or utilizing a bungee cord with assistance from a vehicle.
  • Resists the over-prescription of assistance that could lead to diminished form.

Timing and Periodization for Drills

  • Form Drills: Can be used throughout the annual plan without restriction; effective in:
    • General Prep
    • Pre-Competition
    • Specific Prep
    • Transition
    • Competition
  • Resisted and Assisted Sprints: Most appropriate during:
    • Specific Prep
    • Pre-Competition
  • High intensity not recommended in General Prep phase.

Drive Phase Considerations

  • Emphasizing commitment to force application in the ground rather than turnover.
  • Important aspects:
    • Maintaining a forward lean (ideally around 45 degrees, no more than 60).
    • Achieving triple extension (extension of hip, knee, and ankle).
  • Common mistakes:
    • Athletes pulling upright too early when launching out of blocks (should stay low for first 15 yards).
    • They should keep their head and neck neutral to avoid unnecessary tension and compromised movement.

Top Speed Phase Considerations

  • Avoid overemphasis on stride length; focus instead on increasing turnover.
    • Excessive focus on stride length may lead to increased vertical force that causes strain.
  • Encouraging athletes to sprint through the finish line without slowing down prematurely.

Functional Aspects of Technique

  • Need for a neutral head position; avoid tension in neck/jaw to ensure freedom of upper body movement.
  • Relaxed shoulders should be low.
  • Hand positioning:
    • Loose fist, not fully clenched or open.
  • Common upper body mistakes:
    • Arm crossing midline leads to energy loss.
    • Elbow positioning must maintain a 90-degree angle throughout the run.
  • Emphasizing synchronization: Upper and lower body movements must mirror each other throughout the sprint.

Lower Body Considerations

  • Focus on using the balls of the feet; avoid running flat-footed which leads to instability.
  • Prevent overstriding; stride lengths should reflect power produced in the drive phase.

Form Drills Approach

  • Used to address deficiencies in both upper and lower body:
    • Arm swings: Full range of motion practice without lower body involvement.
    • Leg cycles: Focus on achieving full knee drive and triple extension.
    • A march and A skip for developing synchrony and rhythm.
  • Progress from slower drills to faster drills while maintaining form quality.
  • Timing or distance can be variables in setting volume for drills depending on athlete’s needs.

Conclusion

  • Review touchpoints of correct body positioning and techniques to maintain efficiency in sprinting.
  • Adjust training and focus based on specific deficiencies in athletes identified during the drills.