What is an apropriate volume of speed work (hills) in a given session during GPP phase for bball players?
In his program for soccer, Scott Vass did around 160m-220m speed work per session (flat ground).
According to GPP DVD, speed sessions (hills) in 1st week are 10x10m 10x20m 10x30m equaling 600m (3x/w). Altought this is for mediocre sprinter, we also did 600m of hill work (2x/w):
10x10m Falling starts
short recovery btw reps (easy walk down)
3min rest
10x10m SideFalling starts (alternating)
short recovery btw reps (easy walk down)
7 min rest
10x20m Falling starts
short recovery btw reps (easy walk down)
5min rest
10x20m SideFalling starts (alternating)
short recovery btw reps (easy walk down)
But I think I over-do-it :eek:!! It seems that quality is kept constant, altought I didn’t measured times during reps!
Should I cut the distance to 200-300m? Anyone have experience with this?
Thanks in advance!
P.S.
We are doing hills tommorow mourning, so be quick hehe
P.S.S.
If I overdoit (which I don’t doubt) I will point my finger to GPP DVD’s influence
Altought it is “not-specific” and not usable to conduct sprints/accelerations over 30-40m in team athletes (bball, soccer, hanball), because they are never going to run that much in a game, is it wise to use this limitation to speed distance with developing athletes (10-17yo. for example)? Developing athltes need more GPP tha n SPP work, and using such a “specific rule” may be counter-productive with kids? Why would I limit their running to 30m?
Again, I think that the degree between them is what is important — thus you can do both but with varying emphasis (volume) over the athletes career:
10-12 yo:
GPP highly emphasised
Speed: 60m (games, chases etc)
SPP: ABCs of sport skill
12-14 yo:
GPP emphasis slighty reduced
Speed: sub30 (medium emphasis), 30-60 (larger emphasis), 60-100m (small emphasis)
SPP: still low, but start to increase
16-18 yo:
GPP reduced but kept at a certain level
Speed: sub30 (large emphasis), 30-60 (medium emphasis), 60-100m (small emphasis)
SPP: Specialization
16-18 yo:
GPP reduced but kept at a certain level
Speed: sub30 (large emphasis), 30-60 (small emphasis), 60-100m (all most none)
SPP: Specialization
18+ yo:
GPP reduced but kept at a certain level
Speed: sub30 (great emphasis), 30-60 (almost none), 60-100m (all most none)
SPP: Specialization
Should I avoid doing sprints above 30m for 15yo kids bball players, or should I use them (as a form of general speed development — multifaceted development) but with smaller emphasis than sub30m sprints which are more “specific” for bball?
Due to the fact of time restraints for All-Sports Conditioning (team sport athletes), I use the amount of time that a workout takes to decide how many reps and the distances covered for speed work (calculating the rest intervals).
Our GPP phase is about to begin, so I will start with hill runs as well, For example I have a 3 hour time allotment for a workout if I take the first set of CF’s Hill Sprint Program, it would take us close to 2 hours. I cut it in half and it is a 40-45 min. session with 2’ rest intervals.
We must develop skill qualities as will in our program for team sport athletes so I use a pragmatic time approach. I allot the time available (and I do make a lot of time available for athletic development) and do the math, and that helps me decide the volume of work.
“Should I avoid doing sprints above 30m for 15yo kids bball players, or should I use them (as a form of general speed development — multifaceted development) but with smaller emphasis than sub30m sprints which are more “specific” for bball?”
I guess that comes down to the question of ‘Does developing top speed improve acceleration speeds at shorter distances, and improve athletes’ speed reserve for use in game situations?’
As you have told… I have also reduce accelerations volume to reduce the training duration, which is about 1h30m - 2h00
It should be taken into cosndideration the criteria under which you must develop certain abilities… For example it was raining today and we used “slighter falling starts” (little gentle – not so explosive to prevent from falling) and longer distances (30m & 40m). Don’t know is this wise thing to do, but it seemed that it is this morning
Regarding limiting speed work to sport specific distance:
** Don’t be too specifici with kids!!! There will be time and place for that — so on my opnion distance larger from sport specific can and should be used (to develop speed as multifaced goal)!
Agreed,but make sure you are teaching the right skills…treat speed as a skill,treat strength as a skill,always,and consider the distance (or weight protocol ) of choice as a teaching tool.
So the question becomes: which skills the 30m sprints teach to your youngsters’s organisms,which the 60m runs,others than those already put in place by the 30’s use?
And again,the reserve concept always helps solving the general vs.specific debate…just make sure you are putting the right skill RESERVE into place,and you will see your multifaceted traits emerge sooner or later…
Remember that general fitness with kids preceeds specific speed and that, for a given speed volume, the 60m reps will be easier on the CNS due to 1/2 the no of accelerations and top speed for these kids is likely already reached by 30m, so I wouldn’t be afraid to go out to 60 for some of the work and use shorter rep distances as they get older.
Thanks for the advice! Is this for sprinters only, or for any athlete willing to improve linear speed and acceleration? Does this means that short distances (10s,20s) should not be used with kids?
I have in mind your approch from “right to left” regarding sprints, but how doeas this applys to team athletes? Thanks!
nap,yes,speed reserve,as well as strength reserve and any other required skill reserve.
Training the trait reserve more so than the trait specifically,if the expression makes sense.
What would be the strategy used to focus more on the reserve as opposed to the trait specifically?
I am intrigued by where you and CF explore and refine these concepts.
Have you done much work with the Omega systems?
