Sports Training: Complete Speed Training (CST)

Sports Training: Complete Speed Training (CST)

Methodology: Follow a certain formula /programme (easier to train)

Right tools; Work order; Blue Print (follow closely the reference)

Plan out training in advance (adjust)

Winning Coaches make a Plan; Losers try to wane, I have training number of years, I don’t need to learn/correct

Winners take the time to think & work (perserverance); Losers try to imitate/copy others; or follow attempt to follow internet training & advise, without knowing which are the trusted, qualified & reliable resource.

Primary Goal: Make Sprinters Faster

Pattern – consistent improvement

Sprinting is a Skill – Fundamental (can be thought). Running Fast is not the same thing. not developing the Skill.

Transition : Follow on Training; Moving Up Training; Linking

Develop the 5  Bio-motor Skills:-

Speed: Accelerations 20/30s, From Static, Max Velocity, Speed Endurance: 60-120, 150-300, Special Endurance: 200-600), Fly 30s,

Mobility (Dynamic W.Up-Hips, Hurdle Mobility, FoamRolling)

Coordination: Speed Drills with perfect technique-Technique(Pawing, Reaching,&Slapping???), Wall Drills, Starts, Block Starts, Drive Phase Work. Specific Coordination that leads to…Top Speed

Endurance: General Strength Circuits (GS Circuits);  Extensive/IntensiveTempos, Road Runs (not so much for 400m).

Strength & Power: Body Weight Ex, CORE Lifts-PowerLIfts, Dead Lifts, Squats; MedBall Work-Throws, Plyo-metrics- Hops, Jumps, Bounding. Address Strength before Power.

Establish an inventory progression of Skills: Different Exercises & Drills that trained Biomotor Skills

Old School Of Training: Insufficient…..

A-March

A-Skip No Arms

A-Skip With Arms

A-Skip Full

A Run Full

Single Fast Leg: Left/Right

Fast Leg Alternating

StepOver Drive Down (how to teach it correctly)

Stressing over

Success in large part comes down how strong your athletes can do the leg extension(most powerful)

All comes down to STRENGTH.

Do not over empahasis on other areas.

Get them STRONGER…..Results will follow up.

CORE Training with Good Technique (How many Sets/Reps) :-

- Front Squats

- Back Squats

- Dead Lifts

- Single Leg Squats

- High Pull

COACHES:- 

- Design & Effective Programme

- Teaching the Skills (which is Critical) eg. Strength Training - Dead Lifts, Fly 30s; Speed Drills etc

- Eye the Good Technique ( Identify the flaws) eg. Heel Recovery (change); Don't Dog Peddle