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Results from the IHSA State Meet
FOR THE SPRINT WORKOUT CALENDAR, PLEASE CONTACT MR. SNIADECKI AND HE WILL SEND YOU A LINK, AS WE DON'T PUBLISH THE DAY TO DAY SEASON WORKOUTS HERE
BE INSPIRED. Watch this first, in its slow-mo entirety.
ARMS
ARMS
The speed of your arms control the speed of your legs. This means your arms need to be quick.
The speed of your arms control the speed of your legs. This means your arms need to be quick.
Your hands should be loose, not in a fist. If your hands are in a tight fist, then you're losing more energy than you would if your hands were loose.
Your hands should be loose, not in a fist. If your hands are in a tight fist, then you're losing more energy than you would if your hands were loose.
Your hands should be aerodynamic and flat.
Your hands should be aerodynamic and flat.
When you swing your arms back and forth, your hands should be going past your hip, almost brushing it, and then coming back up to about your nose.
When you swing your arms back and forth, your hands should be going past your hip, almost brushing it, and then coming back up to about your nose.
Make sure your arms are not swinging side to side. They should be moving straight forward.
Make sure your arms are not swinging side to side. They should be moving straight forward.
NOTE: Cross Country distance and track distance runners arms stay primarily chest high, as they're not in sprint mode but running gait.
NOTE: Cross Country distance and track distance runners arms stay primarily chest high, as they're not in sprint mode but running gait.
LEGS
LEGS
It's very important to have proper for with your feet, knees, and legs.
It's very important to have proper for with your feet, knees, and legs.
Your feet should be quick and they shouldn't be pounding on the ground.
Your feet should be quick and they shouldn't be pounding on the ground.
You should be on your toes for the entire race without making any pounding noises.
You should be on your toes for the entire race without making any pounding noises.
Your knees should come up. It doesn't feel as fast at first if you bring your knees up more, but it really does make a difference.
Your knees should come up. It doesn't feel as fast at first if you bring your knees up more, but it really does make a difference.
Your legs need to be very flexible and strong so you can bring your knees up better and be quicker.
Your legs need to be very flexible and strong so you can bring your knees up better and be quicker.
LISTEN
PROCESS
CURVED SPINE
CALF TWITCH
HEEL PUSHING DOWN
FOOT PUSHING AWAY
400 METERS
400 METERS
Here is how I breakdown the indoor 400 meters
0-40+
40-150
150-350
350-401
BE SURE TO START YOUR LEAN 1-2 METERS BEFORE THE CURVE!!!
BE SURE TO START YOUR LEAN 1-2 METERS BEFORE THE CURVE!!!
Starting Blocks. The first step to running the 400 meter dash is having a strong start out of the starting blocks. ...
Drive Phase. The runner should come out of the starting blocks driving full speed for the first 50 meters. ...
Transition Phase. After the drive phase, there is the transition phase. This phase is for another 50 meters. ...
Coasting Phase. Once the runner has transitioned from the drive phase, he should be in the coasting phase for the next 100 meters.
Acceleration Phase. After the coasting phase, the acceleration phase is where the race becomes more mental. ...
Final Phase: All Out. The last 100 meters of this race depends on if you want it or not. This is the hardest part of the race.
Conclusion. If these steps are put together and followed correctly, it is a guarantee that it will improve your 400 meter dash time.
300 Meters (indoor)
300 Meters (indoor)
Because this is an unusual run, the best advice would be the following:
Check to see starting location and number of laps due to size of indoor track
40 meters great start
Run slightly slower than 200 meters max pace and then go all out for last 100
IMAGE OF TRACK WOULD BE INCONSEQUENTIAL BECAUSE TRACK SIZES FOR INDOOR FLUCTUATE. PLEASE MAKE SURE TO ASK THE HOST COORDINATOR WHERE THE 300 STARTS AND WHAT THE LAPS/END LOOKS LIKE
200 Meters
200 Meters
Phase 1: Attack The First 0-40m
Phase 1: Attack The First 0-40m
Once you have taken your marks, listen out for the officials. During the set call, raise your hips and keep the pressure on your feet and not on your hands. This way, you’ll be able to explode from the starting blocks more forcefully.
Once the gun goes, push hard off of both feet, swing your arms to build momentum, and drive out of the blocks.
You want to attack the first 40m!
During this phase, your energy stores come from the ATP-PC energy system. This energy system is short-lived, so focus on being powerful to fire the muscle fibers into action during acceleration.
To do this successfully, explode from the blocks, driving your feet hard into the ground. This is not the same as the acceleration phase of the 100m. You’ll find that your drive is shorter as you come into your running stride as you take on the bend.
Phase 2: Glide Around The Bend For 40-110m
Phase 2: Glide Around The Bend For 40-110m
Running a successful bend can be the difference between winning and losing the race. After accelerating hard for the first 40m, you need to find your stride and ‘glide’ the bend.
This can be difficult for an athlete to understand let alone achieve. Gliding does not mean to slow down or exert less effort.
You want to take the momentum built up from your acceleration and use it to maintain your speed as you sprint the bend. This will allow you to run with a long and comfortable stride.
If you see athletes flying past you on the bend or way out in front, you don’t necessarily want to react. Remember that everyone is decelerating. If you are in a race where your times are competitive, chances are these athletes will run out of steam and you’ll catch them.
Note: Make sure you run your own race and stick with your plan! When you obsess over what others are doing then you have already lost. The race is short, you don’t have time to focus on anyone else.
To run a successful bend, you do not need to lean your body into the curve. Focus your sight on the point at which you want to run and your body will naturally follow around the bend.
Phase 3: Back On The Gas For The Next 110-140m
Phase 3: Back On The Gas For The Next 110-140m
During this phase, you want to re-accelerate. Before you say this is impossible, I realize that this is not what is actually happening here. But it’s a good way to explain it for visual purposes.
As you come off the bend you want to kick start that rapid arm and leg movements that you produced during the first 40m.
You should feel a shift in your efforts (the re-acceleration) as you use that reserve that you saved from gliding the bend and continue for the next 30m.
It’s important from here on out that you focus on maintaining your speed and technique for as long as possible to avoid a breakdown in sprinting form.
Phase 4: Keep Your Technique For The Final 140m-200m
Phase 4: Keep Your Technique For The Final 140m-200m
Once you hit the home straight with about 60m to go you will be able to feel your efforts diminishing.
At this point, it’s essential that you focus your efforts on a good sprinting form. Keep a tight core, and maintain a comfortable stride. This will help reduce any energy wastage from unnecessary movements.
100 METERS (55m indoor, but same rules apply)
100 METERS (55m indoor, but same rules apply)
Click Image for Track Length for each event
Block preparation
Straight away...no curves
Explosion from start
Continued dig/push off ground
Rapidly move arms
Staying in 45 degree angle for as long as inertia and gravity can hold you
Arms are powerful, swift, and do not cross the midline
If you reach for the finish line, do so at hips, not head. However, reaching often causes you to overstride, landing on heels, which is a breaking mechanism
Stay in lanes as you finish until you are clear
Stay in lane as you run!
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