LINEAR SPEED

Question 1

phases of a sprint

Answer 1

starting position ->
acceleration (drive + transition phases) ->
top speed

Question 2

which sprints help our acceleration/drive phase

Answer 2

resisted sprints

Question 3

which sprints help our top speed/turnover phase

Answer 3

assisted sprints

Question 4

start phase of sprint

Answer 4

-athlete should attempt to distribute balanced BW through a set position (blocks, 3 or 4-point stance)
* front lower leg angle is 90 degrees in elite sprinters
* rear lower leg angle is 133 degrees in elite sprinters
-goal should be to generate high horizontal velocities through maximal exertion against blocks/ground
-vertical velocity is greatest during block clearance + subsequent 2 steps due to need for appropriate rise in the body’s center of gravity
-initial starting velocity of elite sprinters can reach 5 m/s

Question 5

drive phase of sprint

Answer 5

-drive the back knee forward, while pushing off hard through the front foot
-opposite hand to the back knee should drive forward in sync with the back knee
-notice the back arm is almost straight + exaggerated angle at the elbow

Question 6

acceleration phase of sprint

Answer 6

-during both the start clearance + initial steps of the acceleration, the recovery of the swing legs should be low to the ground to a point where the toes are barely off the ground
-by 20m the body’s center of gravity has been raised to a point at which sprinting is nearly upright
* the head is relaxed, neutral position + will rise at same rate as torso

Question 7

programming for form drills

Answer 7

[arm swings, leg cycles, A-march]
-frequency: 1-7 sessions/week, typically included in warm-up
-intensity: 50-100% effort OR 85-100% of maximal velocity for sprint repeats
-volume: 3-5 drills/session, 2-4 sets/drill, 5-10 reps/drill (can go for time instead of reps)
-rest: 30-90 seconds; 1:12-1:20 when 30 seconds or less; 1:3-1:4 for 30 seconds – 1 min

Question 8

programming for assisted drills

Answer 8

-frequency: 2-3 sessions/week
-intensity: 100-110% msv (maximal sprint velocity)
-volume: 1-2 drills/session, 3-6 reps/drill
-rest: 1:12-1:20

Question 9

programming for resisted drills

Answer 9

-frequency: 2-3 sessions/week
-intensity: 90-100% msv (maximal sprint velocity)
-volume: 1-2 drills/session, 3-6 reps/drill
-rest: 1:12-1:20