www.pinoyathletics.info Periodization, Training by age, phases of the sprint, and drills. We went to Dinas to give a presentation to the teachers etc.

2. Summary
1. Periodization
2. Training by Age
3. Sprints Phases
4. Teaching Drills

3. Periodization
 Periodization is the systematic planning of athletic or
physical training.
 The aim is to reach the best possible performance in
the most important competition of the year.
 It involves gradual improvements during various parts
of a training program for each period.
 Conditioning programs can use periodization to break
up the training program into the following

4. Division of Periodization

5. Division of Periodization
 Offseason (General)
 preseason (specific)
 In season (competition)
 Postseason (recovery)
 Periodization divides the year round condition
program into phases of training which focus on
different goals.

6. Training Organization
 Training should be organized and planned in advance
of a competition or performance. It should consider
the athlete’s potential, his/her performance in tests or
competition, and calendar of competition. It has to be
simple, suggestive, and above all flexible as its content
can be modified to meet the athletes rate of progress.

7. Training by Age –
Long Term
Development and
Progression of
Strength Training
Source:
Bompa T. and Buzzichelli C.,
Periodization Training for Sports -
3rd Edition, Human Kinetics, 2015

8. Speed Development – Phases

9. 5 phases and the
“percent
contribution” to the
total race.
1. Reaction Time (1%)
2. Block Clearance
(5%)
3. Speed of Efficient
Acceleration (64%)
4. Maintenance of
Maximum Velocity
(18%)
5. Lessened Degree of
Deceleration (12%)

10.  Looking at this chart, it’s no wonder why sprint
coaches elect to focus on speed and acceleration
work. But this doesn’t show the whole picture as one
component can severely affect the next
component. For example, proper block clearance sets
up for proper speed of efficient acceleration

11. Reaction Time
 Reaction time is measured by
the time taken from the firing
of the gun to the first
muscular reaction performed
by the sprinter.
 A bad reaction time will
produce a very different 100
meter race pattern with the
sprinter rushing through the
next phases!

12. Block Clearance
2 things come to mind.
1) You need proper
biomechanics in the starting
position in order to generate
the greatest power to
overcome inertia.
2) The greater the force applied
in driving from the starting
blocks by the sprinter, the
greater the initial velocity
produced.
 The block clearance phase sets
you up for the next phase.

13. Speed of Efficient Acceleration
 In the 40 yard dash, the athlete
accelerates to maximum velocity in as
short a time as possible. This also
applies for the 100 meters.
 However, the longer it takes the
sprinter to reach maximum velocity,
the greater the potential for the
sprinter to
reach higher maximum velocities
(which is the goal for the 100 meters,
right?). Today we are seeing athletes
such as Usain Bolt and Tyson Gay
reaching top speeds well beyond the
“traditional” 60 meters.
 The word “optimal” comes to mind,
where an effective acceleration phase
can produce the highest maximum
velocity.

14. Maintenance of Maximum
Velocity
 Optimizing is a popular word
here.
 An optimal combination of
stride rate, stride length and
ground contact time will
produce the highest top end
speed. This topic has been
discussed at lengths on this
Blog.
 As far as posture goes, the
sprinter will be in a full upright
position during this phase.

15. Lessened Degree of
Deceleration
 The sprinters’ ground contact
time increases with
fatigue. We’ve seen that on the
article Ground Contact Time,
Stride Length and Fatigue in the
400m.
 Staying relaxed, and “staying
tall” with a high vertical
displacement are common
terms. But a lot of coaches
neglect the importance (and
biomechanics) of the arms and
hands. Arm action is just as
important as the legs.

16. Example Workout
 Warmup Sequence
 Foam Roll (if available)
 Hamstrings
 Quads
 Adductors
 Abductors
 Glutes
 Lower back
 Upper back
 Jogging
 Jogging
 50m run 50m walk
 For more advanced athletes 4x100 at
90% or 8x100 at 80%
 Sprinters 100, 200, 100 Hurdles,
Throwers 1-2 laps
 400, 800, 400H 2-3 laps
 1500 and up 3-5 laps
 Wall Swings (10 on each side)
 Front and Back
 Side to side
 Rotation Hurdle
 Fire Drill with fence behind

17. Drills
 Drills (3 of each in training, 2 of each
in competition)
 Skipping
 Toe walk
 March A
 March B
 March C
 Skip A
 Skip B
 Skip C
 Straight Leg bound
 Karioke
 Butt Kick
 High Knees
 Bounds Height
 Bounds Distance
 Shuffle (each leg)
 Fast Feet
 Pawing
 Bottle Drills (5 - 10 times each),
(spacing 2 shoes, 2.5, 3, 3.5, 4,
4.5, 5, 5.5, 6)
 Mini Hurdles (if available)
 Wind Sprints 30-50m (2-3
progressive speed)
 Warm Down Sequence
 Stairs 5-10 times
 Extra Activity pushups, sit-ups,
dips etc.
 Static and Partner assisted
stretching (about 10-15 mins)
 Foam Rolling
 Jog a lap