To improve acceleration, athletes can engage in a variety of drills and exercises such as pogo skips, straight leg scissors, and resisted running drills.
Training for top speed involves focusing on maintaining an upright running posture, optimizing leg exchange and ground contact, and incorporating upright drills, running over wickets, and flying runs to achieve efficient mechanics.
Deep dives
Improving Acceleration
To improve acceleration, athletes can engage in a variety of drills and exercises. Starting with upright drills like pogo skips and straight leg scissors helps create stiffness and teach proper leg switching. Then, incorporating resisted running drills such as three-step and five-step drills can enhance force production. The session can be concluded with acceleration gains, including short sprints and contrasted reps of resisted and un-resisted runs.
Training for Top Speed
Training for top speed involves focusing on maintaining an upright running posture and optimizing leg exchange and ground contact. Upright drills like high knee drills and scissor drills help develop proper pelvic control and reflexive leg exchange. Running over wickets of varying heights and lengths can further reinforce these mechanics. Flying runs, either from a hard acceleration or gradual build-up, encourage athletes to achieve their top speed with efficient mechanics.
Sample Training Session
A sample training session to improve acceleration and top speed can incorporate a warm-up with upright drills like pogo skips and straight leg scissors, followed by resisted running drills to enhance force production. Afterward, acceleration gains through short sprints and contrasted reps can be included. For top speed training, incorporating upright drills like high knee drills and scissor drills, followed by running over wickets and flying runs, can help athletes optimize their mechanics. The session can conclude with repeat sprints or game-speed drills, depending on the athlete's context and goals.
Connect with Jonas Dodin
To learn more about Jonas Dodin and his work, you can follow him on Twitter and Instagram at Eat Sleep Train or visit the websites Speedworks.training and Speed Solutions.training. Speedworks.training offers educational resources for coaches, while Speed Solutions.training provides access to AI-based video analysis tools for athletes and coaches.
In episode 174 Jonas Dodoo, Founder of Sprintworks, joins us.
Specifically Jonas will be looking at:
Top speed & acceleration
How to train these properties
What a session with Jonas looks like
About Jonas:
"Jonas Dodoo developed as a coach through his passion for speed and power and was lucky enough to be under the tutelage of Master Coach Dan Pfaff for four years. Jonas has worked with many elite performers across a range of sports but with his main success and main role within Track and Field. Jonas is currently Consulting at Premiership and Championship Football and Rugby clubs working with their staff and first team players."
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