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FOOTBALL SPEED

Speed: Starting-Acceleration-Top End Speed A. Goal: Develop starting speed-acceleration-top end speed B. Warm-up: 1. Easy jog 400-1 00 as needed and !y position . Dynamic "le#i!ility $ s%oulder circles& leg s'ings& an(le rotations etc. ). *ig% +nee& *ig% +nee ,(ip& *eel +ic( etc. drills $ )-- o. eac% # 10-)0 yds 4. Easy strides !uilding in intensity )-- # )0--0 yds /. 0ace: 1--1002 o. your top speed over a timed distance. E#: 1-2 o. a 4.3 sec. 40 yds is 4.3 4 .1- 5 4.-1 Assisted 6uns: 7%e (ey is not to alter your running mec%anics. Assisted 6uns 'ill cause greater stress on your !ody. - Wind at your !ac( $ t%e easiest c%oice and your running mec%anics are not altered unless it8s a %urricane. - 7o'ing Devices $ may alter your running mec%anics depending upon t%e device - Do'n%ill at -) degree grade $ may alter your running mec%anics 6esisted 6uns: 9nless you are e#perienced at using t%ese met%ods run t%e .lats. - Wind in your .ace $ easiest 'ay to add resistance - *ills at a lo' degree grade $ valua!le .or starting and acceleration 'or( !ecause o. angle !et'een ground and !ody - ,leds $ s%ould not decrease your time !y more t%an 102 .or a given distance - 0arac%utes $ can alter running mec%anics

D. 6est :ntervals: "ull recovery is a must. :. you run a 4.3 you s%ould not !e running 4.;8s during t%is session. 6est :ntervals can !e appro#. -4 min. !et'een sprints and 3-10 min. !et'een sets /%arlie "rancis suggests 1 min rest .or eac% 10 meters sprinted. *is at%letes are a <'ee !it .aster< t%an mine. We don=t al'ays need to rest t%at long to !e recovered. Don8t get cold or lose your readiness to sprint and !e .ully recovered to run your .astest. 6est :nterval Activity: +eep loose and stay 'arm. 0ractice lo' energy level .oot!all drills e#: catc% or t%ro'

E. Distance: Do straig%t line sprints.

7otal Distance !y position 'ill vary according to t%e time o. year. 6e.er to t%e 0eriodi>ation?0lan section. Belo' are sample 'or(outs. "or variations re.er to 7rac( programs .or ,printers. @ou can design your o'n ,peed day. 6emem!er to apply t%e training principles .or doing ,peed outlined a!ove. :. you are an e#perienced trac( at%lete .ollo' your normal program.

1. A-Bine and Big D78s predominantly run distances o. 10-)0 yds 'it% total distance per 'or(out 5 00-400 yds. ,peed Wor(out 1: 7otal Distance 5 00 yds sets o. 3 # 0 yds 5 00 yds. ,peed Wor(out : 7otal Distance 5 30 yds sets o. 10 # 10 yds 5 100 yds. 1 set o. 3 # )0 yds 5 130 yds ,peed Wor(out ): 7otal Distance 5 )00 yds 1 set o. 3 # 10 yds 5 30 yds. 1 set o. 3 # )0 yds 5 130 yds. 1 set o. 3 # 0 yds 5 100 yds. ,peed Wor(out 4: 7otal Distance 5 400 yds sets o. 3 # 40 yds 5 400 yds. ,peed Wor(out 3: 7otal Distance 5 )00 yds sets o. 3 # 10 yds 5 100 yds. 1 sets o. 3 # 40 yds 5 00 yds. ,peed Wor(out -: 7otal Distance 5 ) 0 yds sets o. 4 # 10 yds 5 ;0 yds. sets o. 4 # 0 yds 5 1-0 yds. sets o. 4 # 10 yds 5 ;0 yds.

. At%er positions predominantly run distances o. 0--0 yds 'it% total distance per 'or(out 5 appro# 400-;00 yds. :. you are an e#perienced trac( at%lete .ollo' your normal program. ,ample ,peed Wor(out 1: 7otal Distance 5 -00 yds. ) sets o. 3 # 40 yds. 5 -00 yds. ,ample ,peed Wor(out : 7otal Distance 5 4 0 yds. 1 set o. 3 # 0 yds. 5 100 yds. 4 sets o. 4 # 0 easyC 0 sprintC 0 easy 5 ) 0 yds. ,ample ,peed Wor(out ): 7otal Distance 5 -40 yds. 1 set o. 4 # 0 yds 5 ;0 yds. ) sets o. 4 # 40 yds 5 4;0 yds. 1 set o. 4 # 0 yds 5 ;0 yds. ,ample ,peed Wor(out 4: 7otal Distance 5 -00 yds. sets o. 3 # -0 yds. 5 -00 yds. ,ample ,peed Wor(out 3: 7otal Distance 5 400 yds. 1 set o. 4 # 0 yds 5 ;0 yds. sets o. 4 # 0 easyC40 sprintC 0 easy 5 ) 0 yds. ,ample ,peed Wor(out -: 7otal Distance 5 D30 yds. sets o. 3 # )0 yds. 5 )00 yds. 1 set o. 3 # -0 yds. 5 )00 yds. 1 set o. 3 # )0 yds. 5 130 yds.
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