Long Jump and 100m

[avilezj]

Hi,
Does Pavel have any advice on how to improve the Long Jump and sprinting speed? I just started training for Track and field so help will be appreciated

[xafier]

I would imagine that pistols and KB swings would improve long jumps, purely due to improving the strength of the legs and core and swings really work on explosiveness.

[Jammy]

Originally Posted by avilezj

Hi,
Does Pavel have any advice on how to improve the Long Jump and sprinting speed? I just started training for Track and field so help will be appreciated

The Holy Grail in Speed Training: A Strength Training and Powerlifting article from Dragon Door Publications

[briangoldstein]

Comrade -

1) How old are you
2) What do you have access to
3) How long do you have to prepare
4) What are your current PRs?

I am a fmr 100-200-Pole Vaulter and will be able to help.

[mike barkess uk]

I've been lurking around for a while now, but this topic really interests me, so I'll add some input.

My teenage nephew is a sprinter, until recently in the 100m and 200m, but is now concentrating on the 400m (because his poor starts hamper his performance in the shorter sprints). I've been acting as his conditioning coach because his club don't have anyone in that capacity, and I didn't want him going to a gym and being put on the machines to pump his mirror muscles up.

Anyway, I've based his training around his Functional Movement Screen, and that showed up that he's very immobile and lacks core strength.

So, my advice, for what it's worth, is to screen your mobility/stability and work on developing power from your glutes with the likes of swings, single leg deadlifts, and single leg squats if you can perform them.

I also begin every session with foam rolling, especially to his rectus femoris and TFL given that these muscles tend to dominate his movements, then I put him through Pavel's 'pump stretch' , and face the wall squats from ETK.

There's some great stuff in Gray and Bretts' 'Secrets of the Hip and Knees' DVD, and McGill's 'Ultimate Back Fitness and Performance' book for developing functional strength and power without compromising movement. I can highly recommend having a look at that DVD and that book.

Mike.

[briangoldstein]

on the 100-200 vs. 400m. Starts are by far the easiest place to improve on. Conversely, Speed Endurance (i.e. retaining as much Max V through the rest of the distance), and the exceeding tactical demands of the 400m are much more difficult to train. If this is the issue for your nephew, video tape him, pick 3 things he could improve on from his start, and drill drill drill. If you need help figuring out what's wrong, PM me with the vid.

On the S&C: this is pretty good advice, especially the foam roll, stretching, swings and SLDLs.

For sprint athletes, they could use those means year round as long as they properly adjust their volume and intensity to match the period they are in.

one word though - Sprinters are not Girveks. whatever the temptation is to train them as such should be stricken.

If you want one authoritative go-to source, you need to go to Charlie Francis.com and order CFTS. Some of the things in there are only slightly outmoded but frankly, it is still the best source for what really makes someone faster.

[Snizshizzle]

It is important to list your age, experience, and personal records as of this moment to get a more appropriate response.

As a former long jumper and sprinter, I will tell you that form and technique are the most important. You will never be able to use your physical ability to its fullest potential if the form is not there. A lot of olympic sprinters will will train their form before every practice or on off/light days. Keep in mind, this should generally not be taxing or tiring. Visualization is also a very effective tool for developing good technique.

As for actual physical training, that depends on your current levels of strength and conditioning.

[mike barkess uk]

Thanks for the input guys! And sorry for hijacking the thread...

I have to say that I do not concern myself with his sprinting technique such as starts, pick-ups and such like, because as far as I'm concerned that is the job of his coach, the man with the expertise in such matters (and a former Olympic triallist I believe).

But because I have a background in soft tissue work, and an interest in the FMS, yoga/martial arts, and the Party protocols, I've based his S and C around improving his fundamental movement patterns (which were shockingly poor initially, and still not very good) and breaking down his quad dominance (Gray talks about running based athletes displaying the same 'lower crossed syndrome' as sedentary individuals). For instance, he still can't do a full push-up without his lower back hyperextending because his legs dominate his core.

Very early on I noticed that he's a chronic upper chest breather with high levels of tension in his upper traps. Apparently, his coach had been trying to introduce shoulder relaxation into his technique for some time, as he was 'tying-up' at the end of races and hard intervals. I solved this by making him aware of the problem via painful trigger point work, 'shoulder packing' drills, and asking him to GTG with 'belly breathing' exercises. Breaking that habit has probably been my greatest success to date with this young man.

Of course, if he were a member of a heavily resourced club, I would gladly leave the strength work to someone with more experience, but as I mentioned in my first post, the only option he was given was to go a local health club with the shiny, single station machines staffed by the muscle toning brigade

Thanks again,

Mike.