High Performance Sprinting: Training Programmes, Periodization, Race Strategy, Strength Training, Competition Approach, Technical Development

>> May 18, 2011

The 'High Performances Sprinting'  is essential reading for all competitive 100m, 200m and 400m athletes and their coaches. This authoritative book covers the following, and much more (of course!):

# Technical development through skills and drills
# The importance of the start and the finish
# Training programmes and the training year
# Strength and flexibility work
# Relays (4x100m, 4x400m)
# Preparation for competitions
# The role of the coach etc.

# Get the "High performance Sprinting" at lower price here


Chapter 1: Speed
Chapter 2: The Sprinters
Chapter 3: Drill and Skills
Chapter 4: The Start
Chapter 5: The Training Year
Chapter 6: The 100m and 200m (See tips)
Chapter 7: The 400m (See tips)
Chapter 8: The Relays
Chapter 9: Strength and Flexibility
Chapter 10: Preparation for Competition
Chapter 11: The Coach

Appendix 1: The Laws of Motion
Appendix 2: The Psychology of a Top Performers
Appendix 3: Sprint Trends in the 21st Century

The 100m and 200m (some tips extracted out of this book)

# Pre-season training samples
1. 2x90m in 3 sets with the 90m broken into 30m segments.
> Set 1: Acceleration runs with each 30m becoming progressively faster.
> Set 2: Rhythm runs; fast in, relax, fast out
> Set 3: Roll in for 30m and the 60m to the finish.

2. Rhythm 6 x 150m. Fast first 50m, relax for 50m, fast final 50m. The relaxation section should not be a slowing down process, rather it is taking the pressure out of the running action.

3. Build up rhythm sprint over 90m in 3 sets of 3 runs, the 90m broken into segments of 30m. Slow walk-back recovery between runs and 8 minutes between sets.
> Set 1: Build up, fast, faster
> Set 2: Fast, relax, fast
> Set 3: Fast, faster, relax.

...and much more ...

The 400 meters (some tips extracted out of this book)

# 400m pace
The 400m can best be broken down into four segments, with the actual distance of each section open to some variation. The breakdown of the segments shows:

  • A fast first 60m at a little below maximum pace, aimed at getting into a good sprint action while also getting the feel of the race.
  • Good racing speed is reached along the back straight (2nd 100m), concentrating on settling into a relaxed speed rhythm.
  • Between the 200m and 300m  the athlete must run a fast bend looking to come into the finishing straight in a dood position while concentration on leg pick-up and arm drive a full sprint action.
  • The final 100m will be a marked deceleration and it will be by far the slowest segment of the race as the lactic acid hits in and the oxygen debt builds up. In this section it is vital to concentrate on a good running action, staying as relaxed as possible. It is this ability to stay relaxed while showing the fighting spirit that wins races that will be the deciding factor at the finishing line.
The 400m's pace approach  of Clyde Hart (coach of Michael Johnson, Jeremy Wariner, Sanya Richards etc.) also discussed in this book. Clyde Hart described the segment of 400m race as "The Four Ps" in which stand for PUSH (1st 60m), PACE (Back straight), POSITION (Top bent), and PRAY (Final stages).

...and much more...
About the author

Mike Smith has been engaged in coaching for over 40 years. During his long and distinguished career he has been responsible for coaching European champions, Commonwealth champions, and Olympic  medallists including Donna Hartley, Kriss Akabusi, Todd Bennett, Roger Black, Iwan Thomas etc.

# Click here to order "High Performance Sprinting"

Further reading & recommended materials: 
The Art of Sprinting: Techniques for Speed and Performance
Maurice Wilson: Sprinting the Jamaican Way: Drills for Speed and Technique   
Gold Medal Track & Field DVD: Sprints, Hurdles, and Relays, Middle and Long Distances, Jumps, and Throws  
Track & Field Coach's Survival Guide: Practical Techniques and Materials for Building an Effective Program and Success in Every Event

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100m 9.91 Su Bingtian CHN, Madrid
200m 20.16 Xie Zhenye CHN, Osaka
400m 44.07 Abdalelah Haroun QAT, London
800m 1:45.65 Jinson Johnson IND, Guwahati
1500m 3:34.55 Sadik Mikhou BRN, Paris
5000m 13:01.09 Birhanu Yemataw BRN, Lausanne
10000m 27:38.16 Hassan Chani BRN, Maia
Mar 2:06.11 Yuta Shitara JPN, Tokyo
3000 Sc 8:22.00 Kosei Yamaguchi JPN, Abashiri
110mh 13.36 Ahmad Al-Mouaed KSA, Praha
400mh 46.98 Abderrahman Samba QAT, Paris
HJ 2.40 Mutaz Barshim QAT, Doha
PV 5.71 Xue Changrui CHN, Shanghai
LJ 8.47A Wang Jianan CHN, Guiyang
TJ 17.22 Dong Bin CHN, Eugene OR
SP 20.24 Tejinder Singh IND, Patiala
DT 68.85 Ehsan Hadidi IRI, Chula Vista CA
HT 78.18 Dilshod Nazarov TJK, Chorzow
JT 87.43 Neeraj Chopra IND, Doha
Dec 7948 Keisuke Ushiro JPN, Gotzis
20kmW 1:17:26 Eiki Takahashi JPN, Kobe
50kmW 3:44:25 Hiroki Arai JPN, Taichang
4x100m 37.85 Japan Team JPN, Osaka
4x400m 3:04.05 India Team IND, Gold Coast
RED = World Leader




100m 10.99 Wei Yongli CHN, Resisprint
200m 22.73 Viktoriya Zyabkina KAZ, Almaty
400m 49.08 Salwa Eid Naser BRN, Monaco
800m 2:02.23 Manal Bahraoui BRN, Duffel
1500m 4:11.55 P.U Chitra IND, Guwahati
5000m 15:10.91 Rina Nabeshima JPN, Eugene OR
10000m 31:52.42 Mizuki Matsuda JPN, Yamaguchi
Mar 2:22.44 Mizuki Matsuda JPN, Osaka
3000 Sc 9:10.74 Winfred Yavi BRN, Monaco
100mh 13.08 Wu Shuijiao CHN, Shanghai
400mh 55.54 Aminat Odeyemi BRN, Goleniow
HJ 1.91 Nadzehda Dusanova UZB, Tashkent
PV 4.60 Li Ling CHN, London
LJ 6.64A Xu Xiaoling CHN, Guiyang
TJ 14.25 Olga Rypakova KAZ, Paris
SP 20.38A Gong Lijiao CHN, Guiyang
DT 67.03 Chen Yang CHN, Osterode
HT 75.02 Luo Na CHN, Halle
JT 67.69 Lu Huihui CHN, Halle
Hep 5898 Purnima Hembram IND, Guwahati
20kmW 1:26:28 Qieyang Shenjie CHN, La Coruna



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