I have an athlete that in the 11th grade, has ran 10.7 fat and 10.61 hand time, he gets out of the blocks great but his middle phase and final phase are not consistanly strong. We do 300, 150, 20,40,60 meter flys. I dont understand what to do now.
Thanks
try some 110 meter flys. start from 10meters back. run to the 100 meter line and hit it all out. I think this might work.
Make sure he holds his form.
I would look at his acceleration pattern to see where he is reaching top speed. The acceleration should be over 60-70 metres (meters). This should take care of the middle of the race. The next step would be to maintain this top speed and keep deceleration to a minimum. It seems as though the problem is that of distribution. If he is reaching top speed to early, he would have to maintain for a longer distance and therefore have a greater deceleration at the end.
a 10.6 runner is finished accelerating by 60-70 meters.
I think the races in which he ran the good times are those when he reached accleration at 60 to 70 meters. That shows why he is inconsistant in some races. What training do you recommend. I really thank you all for your help these forums are really helpful…
Thanks
im assuming you meant to say that his best races were those where he reached top speed at 60-70 meters.
now my question to you is how can you be sure? Did you clock his splits? if not i think it may be a good idea to do so so you can know for sure what needs to be worked on. Because i find it hard to believe it takes him that long to get up to top speed.
what is his other sprint times? 60 meters as well as 200 and 400>if applicable.
Yes I meant that his top speed was at 60 to 70 meters and again you ae right that I have not timed him at his splits. He has ran 22.0 (200) 400 I am getting him to run because he was afraid to run, he has started to runthe 400 and his endurance when we started working with him this year all the school had everyone run was 200’s. Well we gave him 600-300, to build hid endurance and 150,s and flys and he ran the 10.61 snd 10.7 fat. He ran the 400 in 65, he ran the 4x400 relay the other day and ran a 54.
Again he comes out his drive phase at 30 to 40 meters and he is at top speed then. I am thinking that in his drive phase he is at his top speed instead of acclerating while in the drive phase and he has nothing left in his transition or middle phase , but you are correct I dont know because I have not timed his split but I will now…
He should not reach top speed until he is some where between 60-70 meters. First, there is a difference between turn over and top speed. A person may be turning over very rapidly (spinning) but still does not hit his top speed. Turn over by itself does not cause top speed. It all comes down to the quality of the momentum (the impulse-momentum principle). Top speed is gain through the summation of positive impulses as well as the frequency of those impulses. Each step (force application) contributes to the total speed the body can attain. At the beginning of the race, the impulses are stronger but slower. As top speed is approched, the net (horizontal) impulse approach zero. Here we see that the athlete accelerates at a decreasing rate from the start of the race to top speed. The race is not won by how fast the legs can turn over but how fast the body gets down the track. The main focus is getting the body down the track as fast as possible. It takes time to accelerate. If you got in your car and drove off, with your foot down on the throttle, it should accelerate until it maxes the gear out. If you went through all the gears then hope fully you would get top speed. It might take you 4-6 seconds to get to the speed limit (60 mph) depending on the car, but say the car’s top speed was (160 mph), it take longer.
Anyone who runs 10.6 will reach top speed a lot sooner than 60 or 70m- unless he’s capable of 10.2 and is deliberately underperforming in the acceleration phase. A 10.6 sprinter has probably reached top speed by 40m, even with average acceleration. Case in point, Haas, WC 1987- 10.62- fastest segment 0.92 between 30 and 40 meters.
that is a good example using 2 differnt cars with 2 diffrent max speeds to illustrate acceleration and top end speed.
however i still dont think it takes a 10.6 athlete 60-70 meters to get up to max velocity. If it takes a 10.6 athlete that long then how long does it take a sub 10 athlete? I run 10.6 had time and im up to top speed around 45 meters.
thank you for confirming charlie i just didn’t have the split examples to back it up.
Originally posted by Charlie Francis
Anyone who runs 10.6 will reach top speed a lot sooner than 60 or 70m- unless he’s capable of 10.2 and is deliberately underperforming in the acceleration phase. A 10.6 sprinter has probably reached top speed by 40m, even with average acceleration. Case in point, Haas, WC 1987- 10.62- fastest segment 0.92 between 30 and 40 meters.
Charlie, could you tell me where i could find the split times for all competitors of the 100m competition (all rounds) for World Champs 1987? I have the IAF Scientific Report (both original and final reports), but only some data for finalists and medallists are available.
I took the example from my training manual (CFTS) pg18 where I contrasted speed distribution between Ben and Christian Haas, originally provided by the IAAF. The facts should still be available from either Charles University in Prague (IAAF), or Quickfacts in Cologne. You might try the IAAF for the best means to get the info you want.
I really thank you all for your input. This past Saturday we had a practice meet and he ran 11.0 he came in 5th the winner ran a 10.37, but he was excited about his drive phase in which he does has an excellent start out of the block he was beating everyone for 40 meters and then he started decelerating. I was puzzled in what was going on in his races
he can beat everyone out of the blocks around here but after 40 meters its another story.
Is he pushing in comp and relaxed in training ?
The problem is that he might be turning over to quickly in the beginning and not allowing himself to accelerate properly thereby maxing out too soon. There might be a lot of activity but little is being done. The example I used was one car not two. If should not matter if he is a 10.6 or 10.2 runner, the principle is the same. It is impossible for him to maintain top speed for 50-60 meters. If he can accelerate through 60 meters, then he will only have to maintain 30-40 and try to decelerate less than everyone else. The longer he can accelerate, the faster he gets. Think about it. This means that he must have good technique as well. What I am saying is that he might just be turning over but not accelerating as he should which causes him to max out at 40. Speed is not only about stride frequency. Stride length is involved as well. It takes time to get the body moving as in every thing that moves…Rocket, car, bicycle, etc. There is no such thing as instantaneous top speed. Simply put, you accelerate from the start until you get to top speed. Top speed is where the body is traveling at its highest velocity not where the legs are turning over their fastest.
and as i said it doesnt not take a 10.6 runner 60-70 meters to acheive max velocity… show me some splits that illustrate what you are saying.
The guys running 10.2 would just have a better engine (physiologically better) than the guy running 10.6 but the mechanics should be the same. Therefore the guy running 10.2 should have longer stride beause of a better impulse and force to mass ratio.
Coach hare,your athlete is clearing well and accelerating well.whats left…
1-top speed
2-speed maintenance
is he relaxed enough to hold and maintain.relaxation is the vital key.i think your athlete has thought programmes due to the fact he expects everyone to catch and accelerate past him in the middle thus expectation=tension.
in reference to using cars as models of acceleration.if checking to see which vechicle burns more gas–
the vichicle that plants it from start to finish will burn more gas when compared to the vichicle that accelerates properly and more effeciently.the difference in results maybe minimal but the results in gas level will be immense.in other words compare this theory to your athlete.he has a tank that will only burn for X amount of time.which is the most effecient way to use it…smooth acceleration+relaxation.
my last point is make sure he is technically sound after the 50m mark.i personnally think from reading your post that he is falling apsrt due to the programmes i spoke about.is he “stepping over”?
as Tom Tellez says “sprinting is about 3 factors-1-stride freq,2-stride lenght,3-an endurance”