SPEED TRAINING SPRINTERS AND HURDLERS DAN FICHTER-
WANNAGETFAST.COM Sprint Theory 101 Dan Fichter
www.wannagetfast.com
Coach High School track and Football College football Olympic
athletes Pro College All Sports Wannagetfast.com Todays agenda
Random Musings Paradigm The human body
Lets talk form RANDOM MUSINGS DO YOU NEED TO SPRINT TO GET
FASTER?
DO PENGUINS HAVE BAD FORM ARE ONLY CERTAIN PEOPLE FAST? DO MUSCLES
STRETCH? Can you gain flexibility without stretching?
Putting your car remote underneath your open Mouth can help
increase its range by using the power of your electrons from blood
in your tongue. Does your Cell phone charge faster in the frig? Can
you gain flexibility without stretching? Can you get stronger with
one set of an exercise
If running fast was all about technique and coaching cues, EVERYONE
would be fast! Traveled to a lot of places
Track and Field is different Why do we do what we do? Is change
bad? PARADIGM SHIFT What is a paradigm
A set of assumptions, concepts, values, and practices that
constitutes a way of viewing reality for the community that shares
them, especially in an intellectual discipline. Its difficult for
most and impossible for some to change their paradigm 3 key things
made me change my thoughts around training to run fast. 1.FORCE
PLATE MAN 2.ICE MAN 3.TIMING MATTERS IF YOU WANT TO DO WHAT NO ONE
ELSE CAN, YOU HAVE TO DO WHAT NO ONE ELSE DOES!! It's very clear in
scientific history that the ideas that got ridiculed the most ended
up making the greatest impact on our theoretical and, subsequently,
ourtechnological advancement. SPRINTING AND HURDLING
TECHNICAL ASPECTS PHYSIOLOGICAL ASPECTS All these qualities are
part of the equation
Power Strength Reflex Arcs Extensibility Absorbing force Muscle
stiffness etc. We all know we need power to run fast, get out of
the blocks etc. Strength Simple strength equations dont hold a lot
of merit in speed training but you do need a base level of maximal
strength to help speed. The reflex system At birth we develop these
qualities that focus around movement and brain communication
Running is a cross crawl reflex action- do we train it? EXT reflex-
form?? Reflex Extensibility Absorbing force Your body is falling
out of the sky.We have to be able to absorb large amounts of forces
to be able to run fast Definition of stiffness
(stiffness coefficient) How much force your muscles and tendons can
put out under deformation. Its your human spring system Spring-Mass
Model Heres the analogy..
Drop a sack of sand from a roof top and a titanium rod. Which will
bounce higher?? That last sentence above is a basic description of
the spring-mass model used by LOCOMOTION EXPERTS Think of it like a
bouncing ball, the harder you throw it against the ground the
faster it bounces back up. TRAINING SPRINTERS REACTION COMPONENT
ACCELERATION COMPONENT
TOP SPEED COMPONENT STRENGTH MAGNITUDE NEURO-RATE DURATION POWER Do
we limit our thinking??
Exercises Whats really happening? Programs we use Programs we dont
use Where programs fail Its like magicwe think we see
Dorsi- flexing of the foot Stepping over the opposite knee Negative
vertical velocity Paw back Hip flexor strength Think about training
implications Is there a way to train this????? Where did you get
your program?
Pro athlete training System we follow College programs DOES FORM
WORK WORK???? What would you tell this athlete to do with his form?
Form running????? World Record Holder Michael Johnsonso much for
not leaning backward Form is an expression of what is working
Athletes will default to A pattern where they are strong Form
drills will not fix a weakness Could be strengthening a poor
pattern Here is what we know Force per avg BW Form running is
suspect
Movement compensation patterns (babies) EccentricsIsometrics
Vertical forces for Top speed Strength and its role in
sprinting
When sprinting we create 3-5 Xs the weight of the body when we hit
the ground. All this happens in fractions of a second 200 lb.
powerlifter- 4 Xs body weight= 800lbs of force.Not bad, hed have to
get a little stronger. Oops. he has to do it on one leg? Correction
of Errors in Sprinting First.. What is an error? WHAT DO ERRORS
LOOK LIKE?
DO WE TEST FOR THEM OR DO WE LOOK FOR THEM? Fix form from the
inside out
Remember Fix form from the inside out Does correcting an error
using verbal cues work?
Many coaches have many different verbal cues to get what they need
out of athletes. Has there ever been any peer-reviewed research
papers that correcting ones form from verbal cues work?? The
problems we have all seen before
I always love the coaching cues.. Problems What do we yell out to
fix this
Dont run on your heels!! Run on the balls of your feet!!!!
Lift!!!!! And this one LIFT!!!! Open it up. Reach.. Duck foot Ok.
so maybe yelling and screaming isnt perfect science
What is really going on?? Can it be fixed Can we over think?
CF-Paralysis by analysis Most high school aged kids have poor
hamstring development, or cannot recruit their hamstrings when they
run.They push the run with their quads LETS SEE.. COULDNT GET TO
HIS GLUTE.
PROBLEM ON THAT SIDE WITH BIG TOE. (TURF TOE) HAMSTRING ISSUE IS
THIS BAD FORM?????? LETS SEE.. TURNED OUT FOOT 1. QUAD CONTROLS THE
HIP
2.TURNING OUT THE FOOT = EXTERNAL HIP ROTATION 3.MORE EXTERNAL HIP
ROTATION= LESS INTERNAL HIP ROTATION 4.LESS INTERNAL ROTATION= LESS
HIP EXT.(INTERNAL HIP ROTATION IS A PRECURSOR TO EXT) 5.LESS HIP
EXT = LESS GLUTE AND ARM SWING
6.LESS GLUTE= POWER LEAK HOW DO WE TRAIN SPEED 1.START WITH SHORT
DISTANCES- 10 METERS AUTO TIMING 2.FIX FORM INSIDE OUT- EXERCISES
CREATION 3.VOLUME CONTROL- HOW? 4.POSITION- POSTURE 5.FORCE
ABSORPTION SHORT DISTANCES VOLUME CONTROL True speed work has to be
within 96% of maximal intensity
How? Flying 10s- maximal velocity- high school Athlete runs 1.15-
If we want to stay within 97% of max all runs need to be at 1.18 or
below.If they set a new standard then the drop off changes.
Wannagetfast.com Thanks Cal Dietz Chris Korfist Doc Allen Doc
Ivo
Barry Ross Jay Schroeder Ken Jakowski