In hill running, the athlete is using their body weight as a resistance to push against, so the driving muscles from which their leg power is derived have to work harder. The technique to aim for is a “bouncy” style where the athlete has a good knee lift and maximum range of movement in the ankles. Read more →
Build leg strength with deadlifts, squats, lunges, leg presses and calf raises. Improve your explosive strength with box squats and box jumps. Increase jumping ability with reactive squats. Using less than 50 percent of your max weight, lower yourself halfway to a normal squat, then jump up. Jump off a box, then jump back up to perform depth jumps for improved vertical leap. Work your upper body with curls, extensions, kickbacks, rows and presses. For javelin and shotput, practice throwing much heavier and much lighter balls and javelins to train your nervous system to use more effort and to work faster, respectively.
Emphasize high knee lift with a high, fast arm action, and a slight forward body lean.
Begin by having your athletes run in place slowly with a high knee lift and correct arm movement. On the whistle, arm action is increased as fast as possible while the athletes remain relaxed and in place. After 10 – 15 seconds return to the original starting movement and then repeated.
Next, line your athletes up in the same position and begin running in place, still emphasizing the correct running action. On the whistle, the group proceeds down the field gradually increasing speed until they are at full speed. Coaching Point: It is important to maintain good form while increasing speed.
Finally, have your athletes line up against a fence and place both hands against it, arms length away. Keeping the arms straight, lean forward and begin running in place. On the whistle, begin moving the legs up and down as quickly as possible. Return to starting pace and repeat.
Middle distance running involves a combination of speed and endurance. The races are usually too far for sprinters, but too fast for distance runners. Most of the races feel like an all out sprint, just covering a greater distance.
The runners who race these distances, need to have a great amount of running strength to compete in these events. Interval training is a great way to gain this type of strength. Interval training will build lactic acid buffers in your legs, allowing you to maintain the high speed over a greater distance.
It is initially much more important to improve balance, posture and stability of the trunk than it is to improve leg or arm strength.
Sprinters should develop overall fitness in a way that does not involve jogging. They should however BE ABLE to jog for a long distance without a problem. Overall fitness can be acquired through dance, medicine balls, skipping etc. A variety is best. Progressive circuit training is great. Read more →