What are the guideline numbers for quickness drills and power speed drills in terms of ground contacts number per session?
As I understand it, Ben would have it set up like this;
2nd half of warm up would include the power speed drills such as Running A’s.
Next would be the quickness drills which would only be done on speed days.
Charlie, correct me if I’m wrong but you thought of those drils as seperate components. For example, the power speed drills would be done allmost every day in second half of warm up. Where-as “quickness” drills would only be on speed days.
Therefor, when you have recomended guideline numbers for ground contacts per session, it was a referance to either the quickness drills, and other times to the power speed drills.
I’d like to know the total ground contacts guide - max- per session of these drill segments combined or for either, which will help me in adjusting my program. Again, Thanyou for all I have learnt from the site.
Anybody else want to chip in on recomendations for ground contacts per session? Drills or plyo’s, but mainly drills.
Charlie Francis has said that power speed drills were done in second part of warm up.
These drills include Running A skips. Typically over 30m. Some athletes choose to wear a weight belt of 5-10 pounds in this drill. Some coaches preach maximun extension and hieght in this jump, others preach arriving at triple X early and going straight into next skip.
The “quickness” drills are a little quicker.
E.g, just lifting knees up and down very quickly over say 15m. Focus on relaxation is the MOST important factor. This is about how fast you can shutdown antogonists etc.
Some make the mistake of using the rope ladder with this drill which tends to defeat the object of the drill. Still, when you see people using the ladders, they are trying to do a “quickness” drill.
The quickness drills were done only on the sprint days, in Charlie’s training group.
However, I was suprised to learn that the power-speed drills were done even on tempo days, not just the speed days.
It seems that the quickness drills would require that tad xtra fresh state of the c.n.s, hence only done 3 days a weak and right before the sprints.
Interesting, when doing the speed drills how high do you raise your knees, or is the idea to just lift off your feet slighty off the ground and step as fast as you can.
Im also curious to amounts and footsteps during each practice