Sprinting Technique

 There is only one way to develop good sprint technique and that is to practice perfecting it.  It also means avoiding practicing bad habits because that is counterproductive.  Here are some guidelines for improving sprinting technique.

1 . Practice sprinting short distances.  For example sprints at maximum speed in distances between 30-60 meters.

2.  Make use of Flying start sprints where the relaxed acceleration is followed by a short period of maximum speed sprinting.

3.  Practice sprinting at maximum speed only when fresh and not more frequent than every 72 hours.

4.  Perform maximum speed sprinting only in volumes that allow the highest quality of running to be evident.  Stop after the first significantly slower rep or have a much longer rest.  A good example is 2x3x30m sprints.

5.  Rest between reps 3-5 minutes.

6.  Practice sprinting with perfect technique at submaximal efforts.

7.  Perform drills perfectly or avoid doing them until learned properly. Do them in short perfect segments. 

8.  Combine Drills with sprinting.  For example high knees cylcing drill accelerating into a normal run while maintaining the same body position and height. 

9.  Develop the required specific strength so that the athlete can improve body position.

10. See all run through warm-up as opportunities to practice running so that it can be perfected. 

11. Avoid racing fatiqued and don't over-race (A problem for high school athletes.  Coaches want points.) Either race really well or don't race.

12. Be patient good sprint technique take years to learn. 

CCSU Players are Resting For The Big Day

Well the intense training is pretty much over now.  The rest becomes more important as pro day approaches. They are going to do a very light workout tomorrow on their own then its just waiting til Wednesday.  Tomorrow I'm treating the guys out to The Outback Steakhouse for a nice dinner and a good time.  It will be good just to take the edge off and enjoy each others company.  At the pro day there will eight NFL scouts that will represent eight teams.  They will begin the day by watching film of the players.  There will be five players at the pro day.  Three players from CCSU and two from Sacred Heart.  In the meantime its rest and enjoy  a nice dinner tomorrow night. 

Pro Day Training: Back At The Dome

This morning we went back to the dome in Tolland.  We go by this saying that if you are five minutes early, you are late.  The workout was scheduled for 6:30am. I got there at 6:20 and the CCSU guys were already there ready to go.  Impressive!  I think they slept there overnight.  The Sacred Heart QB Dale Fink was there and joined in on the drills and the workout.  He also worked on his drops and throws.  The guys looked a lot better today as we worked on some football and position specific drills.  I was happy to see that they were moving around well.  But, the morning ended with the guys trash talking to me about running the combine speed and agility drills.  Of course I did talked back to them and took on the challenge.  Well don't mean to brag but I ran a 4.81 40 YD dash,  4.62 Pro agility and a 7.44 3 L drill!!! Not bad for a 50 year old!!!. No too many 50 year olds in the country can put up numbers like that!!!  I told the guys the day I don't break 5 seconds in the 40 is the day I retire from being a speed coach.  All I know is that I tested better than about 70% of the athletes I train.  And I walked away with no hamstring issues.  Still got my get off and still got my quicks. We had a lot of fun today!  Tomorrow will be the last time they will workout with me.  We are scheduled for 8am in Bloomfield.  After tomorrow its time to rest for the big day. 

Pro Day Training: A Day Of Stretching

Today was more of an active recovery day as the CCSU players walked in the facility sore and tired.  We did lots of foam rolling, treatment and stretching.  They rode stationary bikes to just to loosen up  and did some hip mobility exercises.  We all seemed to be just tired as this pro day approaches.  Everybody is nervous and drained.  I'm hoping that the guys will be feeling better tomorrow.  We are scheduled to go to the Dome for a walk through type workout.  There will be no more full workouts.  The next couple of days are going to be easy.  After Saturday we will shutdown and it will be just rest.  Tomorrow's workout is scheduled for 6:30am and it will only be for an hour. 

Pro Day Training ( Introduction To The Chains)

Today the CCSU players and I met at Next Level at 8am for a two hour workout.  Both players walked in a little sore so after the warm up we began the workout with a 45 minute stretch that included stretching, foam rolling, and some massage therapy.  After that long stretching period they both did resisted sprints of 30 yards. Then they did 2x45 yd sprints with a 40yard split time clsoe to max speed and a long recovery in between.  They did really well.  Then came the chains.  These guys have never did chains before so they had no idea what they were getting into.  I wanted them to do them because I  want to make sure they have some conditioning work done before their pro day.  As many FLSP athletes know the chain workout is a routine once a week workout that helps build muscular endurance as they prepare for competition.  It leaves the athlete totally exhausted but in time the recovery gets faster.  After the chains we finished with the ropes, and the CCSU basically crawled out of the facility.   They were unaware of how intense pulling chains up to 630lbs are and the high level of fatigue it creates.  Anyway they made it through and they definitely want to build it in their routine during the summer training.  Tomorrow we plan to meet at Next Level at 8am for another two hour workout.  Tomorrow's workout will be an active recovery workout that will consist of lots of stretching, foam rolling, and massage treatment.  They will do no running.  They will only do speed drills and footwork. 

Pro Day Training 3/14/11- Workout At The Dome

I met the CCSU football players this morning for a 6:30 workout at the Star Hill Athletic Dome in Tolland.  We wanted to get a workout at the Dome because it is the site of the CCSU proday.  I wanted to the players to get used to the turf and the environment.  Well we were glad we did because the first thing we noticed was how cold it was in the Dome.   The guys were prepared as they warmed up in their sweats.  They stayed in their sweats until it was time to workout.  But it was still pretty cold for them.  Anyway what we wanted to do is run the 40 yard dash, the 5/10/5 pro agility, and the 3 cone drill (Ldrill).  We spent lots of time go over each drill and the players made sure they worked out with the right shoe and gear for each drill.  Josue Paul was very impressive in the 40 yard dash as he stacked three 4.4 40s in a row!  He also did a 1.39 10 yard dash.  The video I attached shows one of his 40s.   I did not want to time Alondre because he his hamstrings were a little sore from hte workout on Sunday.   After the 40 yard dash we did several sets of the 5/10/5 pro agility and the 3 cone drill.  Some we timed and some we taped.  We did lots of analyzing on each drill.  They both did well with the drills.  We may have to work out a couple of gliches but overall the drills went well.  We all felt good about doing the workout at the Dome.  The players got a chance to get work on the field turf and use their cleats.  We did about  two and a half hours of work at the Dome.  We plan to do another workout at the Dome on Thursday morning at 6:30.  Tomorrow the CCSU players are working out at Next Level in Bloomfield at 8am.  We will return for another workout at the Dome on Thursday morning at 6:30am. 

HS Baseball Players Score Well in Performance Test

Two high school baseball players, John Pasytrnak and TJ Wyrebeck really improved on their final performance test as they get ready for the first practice on Monday. Pastyrnak is the shorstop for Bristol Eastern and is committed to play baseball for Merrimack.  Wyrebeck is a junior at Bristol Central is the starting catcher.  Wyrebeck ran a 5.05 40yd dash, a 4.44. pro agility shuttle and a 7.3  three cone drill.  He also jumped 6' 11".  These are good numbers for him.  I call him the fastest catcher in the state.  He improved greatly over the last few months.  Pastyrnak put up football Defensive backs type numbers as he ran a 4.57 40 yd dash, a 4.29 pro agility shuttle, and a 6.78 3 cone drill. He also jumped 8'5". With those numbers he can play cornerback for Merimack!!!.  Those are not your typical baseball player numbers.  I have to tell my football players that they will have to step up!  Great job by both athletes and I wish them luck in their upcoming season.  Game for me to watch is the Bristol Central vs Bristol Eastern  game.  They will not know each other in that game.