SALUTE

TO
SERVICE

Training for the

200/400M Runner

Chris Herriot
Arrowhead High School
WISTCA Past President
herriot@arrowheadschools.org
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Background
TO
SERVICE

• High School
• Kettle Moraine
• College
• UW-Milwaukee/ UW La
Crosse
• Coaching
• KM ‘97
• Waukesha North ’02
• Arrowhead
– Head Coach since 2003
2005 Junior Elite Coaches’ Clinic
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Introduction Questions TO
SERVICE

•Are there short sprinters and

long sprinters?
•How do you instill confidence in
your sprinters?
•How do you destroy it?
•Does everyone train for the
400?
Are there short sprinters SALUTE
TO
SERVICE

and long sprinters?

•Yes and No
–Every athlete has
strengths and
weaknesses
–Any good 100/200
runner can run
the 400
–Most lack
confidence not
heart
Building or destroying SALUTE
TO

confidence in sprinters
SERVICE

• Give them workouts

they can do, while
still toughening them
up
• Always set them up
for success
• Explain the process
• Treat the 400M and
the 4x400 as sacred
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100/200 or 400?
TO
SERVICE

100-200 Emphasis 400 Emphasis

• Lights out speed • Great endurance
(For a Sprinter)
– OR
• Hates to run – Or
• Lacks confidence • Loves to work
• Is somewhat slow*

Casey
Mark
Panawash
Duchow
Bielinski
(2012)
(2010)
47.9
47.8
22.01
22.33
Your kids should be able to SALUTE
TO
SERVICE

run both
4x200M 4x400M
Evan Resimus, Chris Pendergast Nick Weiand (49.7) Mitch Panton (51.0)
Casey Panawash-B., Jake Weber 1:28.56 ‘09 Danny Ziegler (49.9 Casey P-B. (47.8) 3:19.03 ‘10

Steve Radeztsky, Mark Duchow Mark Duchow (48.2) Sean Berendes (50.1)
Jake Mentzer, Karl Tremmel 1:28.62 '13 Steve Radeztsky (50.8), Ryan Adamski (49.6) 3:19.07 ‘12

Mitch Panton, Justin Froze Casey Panawash-B(49.8)., Evan Resimius(50.4)

Brandon Mortensen, Mark Duchow 1:28.86 '12 Tim Hucke(49.5), Tyler Zeman (49.6) 3:19.84 ‘09

Nick Weiand, Danny Zeigler Zick Weiand (49.9), Danny Ziegler (49.7)
Yanni Haros, Casey Panawash-B 1:29.07 '10 Sean Berendes (50.8), Casey P-B (48.9) 3:20.00 ‘10

Nick Weiand, Mitch Panton Joe Mcfarland, Jake Vis

Yanni Haros, Casey Panawash-B 1:29.30 '10 Derek Steinbach, Wes Kavelaris 3:21.06 ‘07

Eric Jankowski, Mike Berendes, Danny Zeigler, Jeremy Grams

Brad Peterson, Josh Hurlebaus 1.29.3 ‘03 Casey Panawash-B., Tim Hucke 3:21.58 ‘08

Carl Goehner, Erik Felt, Sean Berendes, Tyler Zeman

Brad Peterson, Mike Berendes 1:29.47 ’04 Tim Hucke, Casey Panawash-B. 3:21.71* ‘09

Nick Weiand, Jamahl Wright Mike Berendes, Erik Felt

Yanni Haros, Casey Panawash-B 1:29.84 ’10 Jason Sleaper, Brad Peterson 3:21.75 ‘04

Mitch Panton, Sean Berendes Paul Schiller, Joe McFarland

Brandon Mortensen, Mark Duchow 1:29.70 ’11 Derek Steinbach Wes Kavelaris 3:21.93 ‘06

Justin Froze, Sean Berendes Pat Carew, Erik Felt

Jahmal Wright, Brandon Mortensen 1:29.83 ’12 Wes Kavelaris, Mike Berendes 3:22.03 ‘05

3:24.60
3:23.57
3:22.80
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Or all three
TO
SERVICE

4x200M 4x100M 4x400M

Evan Resimus, Chris Pendergast
Casey Panawash-B., Jake Weber 1:28.56 ’09 42.54 3:19.84

Steve Radeztsky, Mark Duchow

Jake Mentzer, Karl Tremmel 1:28.62 '13 43.02 3:24.60

Mitch Panton, Justin Froze

Brandon Mortensen, Mark Duchow 1:28.86 '12 42.38 3:19.07

Nick Weiand, Danny Zeigler

Yanni Haros, Casey Panawash-B 1:29.07 '10 43.35 3:19.03

Nick Weiand, Mitch Panton

Yanni Haros, Casey Panawash-B 1:29.30 '10 43.35 3:20.00

Eric Jankowski, Mike Berendes,

Brad Peterson, Josh Hurlebaus 1.29.3 ‘03 43.1 3:23.57

Carl Goehner, Erik Felt,

Brad Peterson, Mike Berendes 1:29.47 ’04 3:21.75

Nick Weiand, Jamahl Wright

Yanni Haros, Casey Panawash-B 1:29.84 ’10 43.5 3:20.00

Mitch Panton, Sean Berendes

Brandon Mortensen, Mark Duchow 1:29.70 ’11 42.83 3:22.80

Justin Froze, Sean Berendes

Jahmal Wright, Brandon Mortensen 1:29.83 ’12 42.90 3:22.61
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TO
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100-200
Emphasis
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TO
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What constitutes a
speed workout?

When do you do one?

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Aren’t we all starting from scratch? TO

SERVICE
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Key Sprint Bio-motor Abilities

TO
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1.Flexibility
2.Coordination
3.Work Capacity
4. Strength
5. Speed
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Speed Barriers
TO
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•Avoid Bad Stereotypes

–Always Stress FORM!
–Excessive Speed Training
•Trying to maintain max levels
for long periods of time (>10
sec)
•Running Slow
–Pace Workouts
Speed Development Before Speed SALUTE
TO
SERVICE

Endurance
• Begin Late fall Early Winter
Training
• Workouts with Speed Component
–Block Starts
–Short Sprints over 20 to 40 M
sometimes 60
• After new stereotypes of speed
are produced work speed
endurance (Beginning of Season)
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Stride Length and Frequency

TO
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•How to Improve
–Must change Central Nervous
System
•Over Speed
•Resistance Runs
•Contrast Training
–Resistance –Assistance- Normal
» Sled, Bungee, Flat
–In and Outs
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Hill Workouts
TO
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• 10% or less
Grade no more
• Speed (100-
200M)
–<60M 2-3M rest
–85%-90%
• Tempo (400M)
•<300M 5Min Rest
•65%-75%
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Bleacher Workouts
TO
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• Max Velocity
– Every Step
– Slight Lean
– Long Rest
• Acceleration
– Fast
– Lean 45 Degree
– Skip Every other
– Long Rest
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TO
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Sample In and Outs

Hustle and Flow
15/20-15/30-15/40-15/30-15/20-15
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 Rest Volume range perSALUTE
session
Component and Percent of TO
Common Length of Interval
Description of Best SERVICE
Terminology Run
Objective Performance
Between
Reps/Set 100M 200M
MIN MAX MIN MAX
Extensive >200M AEROBIC CAPACITY (AC) <69% <45"/ <2' 1400 3000 1800 3000
Tempo

Intensive >100M AEROBIC POWER (AP) 70-79% 30"-90"/2-3' 1400 1800 1800 2400
Tempo >80 LACTACID CAPACITY 80-89% 30"-5'/3-10' 800 1800 800 2000
(LAC) Anaerobic Capacity

Speed 20-80M SPEED (S) Anaerobic 90-95% 3-5'/6-8' 300 800 300 800
Power 95-100% 3-5/6-8' 300 500 300 600
Alactacid Strength

30-80M ALACTIC SHORT SPEED 90-95% 1-2'/5-7' 300 800 300 800
END. (ASSE) 95-100% 2-3/7-10' 300 800 300 800
Anaerobic Power
Alactacid Capacity

Speed <80M Glycolytic 90-95% 1'/3-4' 300 800 300 800

Endurance SHORT SPEED END. 95-100% 1'/4' 300 800 300 800
Anaerobic Capacity
Anaerobic Power

80-150M Lactacid Capacity 90-95% 5-6' 300 900 300 1200

SPEED ENDURANCE 95-100% 6-10' 300 600 300 600
(SE) Anaerobic Power
Lactacid Strength
SALUTE
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Sample High School Seasonal 100/200M SALUTE
TO

Breakdown
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General Special
Competition
Preparation Preparation
Monday Extensive Tempo Extensive Tempo Intensive Tempo

Tuesday Speed- /Short Speed Speed/ Short Speed Speed-Short Speed

Endurance Endurance Endurance

Wednesday Intensive Tempo Intensive Tempo Intensive Tempo

Thursday Speed- Speed- Short Speed Special Endurance I

Aerobic Endurance
Alactic Anaerobic

Friday Speed Endurance Special Endurance I Warm-up

Short Speed Light Speed (Sticks)
Endurance

Saturday Restoration Restoration/ Restoration/

Competition Competition
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General Preparation
TO
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Running: Extensive Running: Intensive Running: Speed

Running: Speed Endurance 95%
Tempo 70% Running: Speed 95% Tempo 80% Endurance 95%
1x 4x 100 400 1x 5x 50 250 3x 4x 80 960 1x 3x 30 90 1x 3x 200 600
1x 2x 150 300 2x 5x 20 200 1x 1x 0 0 1x 1x 100 100 1x 0x 0 0
1x 4x 100 400 2x 5x 20 200 1x 1x 0 0 1x 1x 150 150 1x 0x 0 0
1x 2x 150 300 1x 0x 0 0 1x 2x 0 0 1x 1x 100 100 1x 2x 0 0
1x 4x 100 400 1x 1x 0 0 1x 2x 0 0 1x 1x 150 150 1x 2x 0 0
1x 0x 0 1x 1x 0 0 1x 2x 0 0 1x 1x 100 100 1x 2x 0 0
Week 1

Daily Total 1800 Daily Total 650 Daily Total 960 Daily Total 690 Daily Total 600
Rest: 3 Min for 30's 5 Min 100's
Rest: 45 sec 2min between sets Rest: Walk Back (1:00-2:00)** Rest: 90 sec 5min between sets 150's Rest:
Technical Work Technical Work Technical Work Technical Work Technical Work
Work 30M out of blocks then work 100= 12 150= 19
sticks for 50M **A3 back for 2 of
each set

On field Strength Conditioning On field Strength Conditioning On field Strength Conditioning On field Strength Conditioning On field Strength Conditioning
Plyos Plyos
2 x hop both feet over line 30 sec 2 x hop both feet over line 30 sec

2 x hop 1 foot over line 30 sec 2 x hop 1 foot over line 30 sec
Hop for distance and Height both x Hop for distance and Height both x
10 10
Hop for distance and Height 1 leg Hop for distance and Height 1 leg
x 10 x 10
Lunges 1 x 20M
Bleachers Bleachers
1 leg sit and stand x 10 1 leg sit and stand x 10
Alt Leg Step ups for height 2 x 8 Alt Leg Step ups for height 2 x 8
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Special Preparation
TO
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Running: Extensive Running: Speed Running: Intensive Running: Speed Running: Special
Tempo 70% 95% Tempo 80% Endurance 95% Endurance I
1x 5x 100 500 1x 3x 30 90 1x 3 x 200 600 1x 3x 30 90 1x 3 x 150 450
1x 2x 300 600 1x 5x 50 250 1x 3 x 150 450 1x 5x 50 250 1x 2 x 300 600
1x 5x 100 500 1x 4x 60 240 1x 3 x 200 600 1x 4x 160 640 1x 2x 0 0
Week 8

1x 2x 300 600 1x 4x 60 240 1x 2x 0 0 2x 3x 40 240 1x 2x 0 0

1x 0x 0 1x 1x 0 0 1x 2x 0 0 1x 2x 0 0 1x 2x 0 0
1x 0x 0 1x 1x 0 0 1x 2x 0 0 1x 2x 0 0 1x 2x 0 0
Daily Total 2200 Daily Total 820 Daily Total 1650 Daily Total 1220 Daily Total 1050
Rest: 5 Min for IN/OUT 1 Min 40's 3 on
Rest: 45 sec 2min between sets Rest: 3 min Rest: 90 sec 5min between sets Sets Rest:
Technical Work Technical Work Technical Work Technical Work Technical Work
5 minute rest between second Work 30M out of blocks then
300's work sticks for 50M
On field Strength Conditioning On field Strength Conditioning On field Strength Conditioning On field Strength Conditioning On field Strength Conditioning
Plyos Plyos
5 x 100 2 x hop both feet over line 30 3 x 200 90sec 2 x hop both feet over line 30
sec sec
2Min 2 x hop 1 foot over line 30 sec 5min 2 x hop 1 foot over line 30 sec
2 x 300 Hop for distance and Height 3 x 150 90sec Hop for distance and Height
both x 10 both x 10
5min Hop for distance and Height 1 5min Hop for distance and Height 1
leg x 10 leg x 10
5 x 100 Lunges 1 X 60M 3 x 200 90sec
2Min Bleachers Bleachers
2 x 300 3 X 1 leg sit and stand x 8 3 X 1 leg sit and stand x 8
Alt Leg Step ups for height 4 x Alt Leg Step ups for height 4 x
8 8
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Competition
TO
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Running: Intensive Running: Speed Running: Intensive Running: Special Running: Speed
Tempo 85% 95% Tempo 85% Endurance I Endurance 95%
2x 3 x 150 900 1x 3x 30 90 1x 4 x 250 1000 1x 1x 150 150 1x 3x 30 90
1x 0x 0 0 1x 6x 50 300 1x 2x 0 0 1x 1x 200 200 1x 5x 50 250
Week 11

1x 0x 0 0 1x 3x 90 270 1x 2x 0 0 1x 1x 300 300 1x 3 x 160 480

1x 0x 0 0 1x 3x 90 270 1x 2x 0 0 1x 1x 150 150 2x 3x 40 240
1x 0x 0 0 1x 0x 0 1x 2x 0 1x 2x 200 400 1x 2x 0 0
1x 0x 0 0 1x 0x 0 1x 2x 0 1x 0x 0 1x 2x 0 0
Daily Total 900 Daily Total 930 Daily Total 1000 Daily Total 1200 Daily Total 1060
Rest: 5 Min for IN/OUT 1 Min 40's 3 on
Rest: 90 sec Rest: 3 min Rest: 5min Rest: Sets
Technical Work Technical Work Technical Work Technical Work Technical Work
5 Minute Rest after second Work 30M out of blocks then
100's work sticks for 50M portion
On field Strength Conditioning On field Strength Conditioning On field Strength Conditioning On field Strength Conditioning On field Strength Conditioning
Plyos Plyos
2 x hop both feet over line 30 2 x hop both feet over line 30
sec sec
2 x hop 1 foot over line 30 sec 2 x hop 1 foot over line 30 sec
Hop for distance and Height Hop for distance and Height
both x 10 both x 10
Hop for distance and Height 1 Hop for distance and Height 1
leg x 10 leg x 10
Lunges 1 X 90M
Bleachers Bleachers
1 leg sit and stand x 20 1 leg sit and stand x 20
Alt Leg Step ups for height 2 x Alt Leg Step ups for height 2 x
10 10
Sample High School 400M Seasonal SALUTE
TO

Breakdown
SERVICE

General Special
Competition
Preparation Preparation
Monday Extensive Tempo Extensive Tempo Intensive Tempo

Tuesday Speed- /Short Speed Speed/ Short Speed Speed-Short Speed

Endurance Endurance Endurance

Wednesday Extensive Tempo Special Endurance I Intensive Tempo

Thursday Speed- Speed- Short Speed Special Endurance II

Aerobic Endurance
Alactic Anaerobic

Friday Special Endurance I Warm-Up Warm-up

Light Speed (Sticks) Light Speed (Sticks)

Saturday Restoration Restoration/ Restoration/

Competition Competition
 SALUTE

General Preparation
TO
SERVICE

Running: Intensive Running: Speed Running: Extensive Running: Extensive Running: Special
Tempo 95% Tempo 65% Tempo 65% Endurance I
1 x 10 x 200 2000 1x 5x 50 250 1x 4 x 400 1600 1x 4 x 200 800 1x 1 x 300 300
1x 0x 0 0 2x 5x 40 400 1x 1x 0 0 1x 0x 0 0 1x 2 x 200 400
1x 0x 0 0 2x 0x 0 0 1x 1x 0 0 1x 0x 0 0 1x 0x 0 0
1x 0x 0 0 1x 0x 0 0 1x 1x 0 0 1x 0x 0 0 1x 2x 0 0
Week 1

1x 0x 0 0 1x 1x 0 0 1x 1x 0 0 1x 0x 0 0 1x 2x 0 0
1x 0x 0 1x 1x 0 0 1x 0x 0 0 1x 0x 0 0 1x 2x 0 0
Daily Total 2000 Daily Total 650 Daily Total 1600 Daily Total 800 Daily Total 700
Rest: 2:08 (32) Rest: 3 min Rest: 45 Sec 2min Between Rest: 5 Min Rest:
Technical Work Technical Work Technical Work Technical Work Technical Work
Work 30M out of blocks then 19.6-39.2-58.8-78.4
work sticks for 50M

200M Chart
Next Slide
 SALUTE

200M Pace Chart

TO
SERVICE

REPS 46 – 47 PR 48 – 49 PR 50 – 51 PR 52 – 53 PR 54 – 55 PR 56 – 57 PR 58 – 59 PR 58 – 59 PR 60 – 61 PR
Time Rest Time Rest Time Rest Time Rest Time Rest Time Rest Time Rest Time Rest Time Rest
20 40 2:40 41 2:44 42 2:48 43 2:50 44 2:54 45 2:58 46 3:02 47 3:06 48 3:10
19 39 2:36 40 2:40 41 2:44 42 2:48 43 2:50 44 2:50 45 2:58 46 3:02 47 3:06
18 38 2:32 39 2:36 40 2:40 41 2:44 42 2:48 43 2:48 44 2:50 45 2:58 46 3:02
17 37 2:28 38 2:32 39 2:36 40 2:40 41 2:44 42 2:44 43 2:48 44 2:50 45 2:58
16 36 2:24 37 2:28 38 2:32 39 2:36 40 2:40 41 2:40 42 2:44 43 2:48 44 2:50
15 35 2:20 36 2:24 37 2:28 38 2:32 39 2:36 40 2:36 41 2:40 42 2:44 43 2:48
14 34 2:16 35 2:20 36 2:24 37 2:28 38 2:32 39 2:32 40 2:36 41 2:40 42 2:44
13 33 2:12 34 2:16 35 2:20 36 2:24 37 2:28 38 2:28 39 2:32 40 2:36 41 2:40
12 32 2:08 33 2:12 34 2:16 35 2:20 36 2:24 37 2:24 38 2:28 39 2:32 40 2:36
11 31 2:04 32 2:08 33 2:12 34 2:16 35 2:20 36 2:20 37 2:24 38 2:28 39 2:32
10 30 2:00 31 2:04 32 2:08 33 2:12 34 2:16 35 2:16 36 2:20 37 2:24 38 2:28
9 29 1:56 30 2:00 31 2:04 32 2:08 33 2:12 34 2:12 35 2:16 36 2:20 37 2:24
8 28 1:52 29 1:56 30 2:00 31 2:04 32 2:08 33 2:08 34 2:12 35 2:16 36 2:20
7 27 1:48 28 1:52 29 1:56 30 2:00 31 2:04 32 2:04 33 2:08 34 2:12 35 2:16
6 26 1:44 27 1:48 28 1:52 29 1:56 30 2:00 31 2:00 32 2:04 33 2:08 34 2:12
5 25 1:40 26 1:44 27 1:48 28 1:52 29 1:56 30 1:56 31 2:00 32 2:04 33 2:08
4 24 1:36 25 1:40 26 1:44 27 1:48 28 1:52 29 1:52 30 1:56 31 2:00 32 2:04
 SALUTE

Special Preparation
TO
SERVICE

Running: Intensive Running: Speed Running: Extensive Running: Pool/

Tempo 95% Special Endurance I Tempo 65% 1mile Jog Stride
1x 7 x 200 1400 1x 3x 30 90 1x 4 x 300 1200 1x 1 x 600 600 1x 1 x 1600 1600
1x 0x 0 0 1x 5x 50 250 0x 0x 0 0 1x 1 x 400 400 0x 0x 0 0
Week 6

1x 0x 0 0 1x 4 x 160 640 0x 0x 0 0 1x 1 x 200 200 0x 0x 0 0

1x 0x 0 0 2x 4x 60 480 0x 0x 0 1x 1 x 400 400 0x 0x 0 0
1x 0x 0 0 1x 1x 0 0 0x 0x 0 1x 1 x 600 600 Daily Total 1600
1x 0x 0 1x 1x 0 0 0x 0x 0 1x 0x 0 0
Daily Total 1400 Daily Total 1460 Daily Total 1200 Daily Total 2200
Rest: 1:56 (29) Rest: 3 min Rest: 5 Min Rest: 2 Min Rest:
Technical Work Technical Work Technical Work Technical Work Technical Work
Work 30M out of blocks then First 50 Hard Next 150 fast and 1:46-64-32-64-1:46 (West Bend)
work sticks for 50M relaxed Kick last 100
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Competition
TO
SERVICE

Running: Intensive Running: Special Running: Pre Meet

Tempo Running: Speed 95% Endurance II ~65% Myrhum
1x 6x 200 1200 1x 3x 30 90 1x 2x 500 1000 1x 3x 200 600 0x 0x 0 500
1x 0x 0 0 1x 6x 50 300 0x 0x 0 0 1x 5x 50 250 0x 0x 0 0
1x 0x 0 0 1x 4x 160 640 0x 0x 0 0 0x 0x 0 0 0x x 0
Week 9

1x 0x 0 0 1x 3x 90 270 0x 0x 0 0 0x 0x 0 0 0x x 0
1x 0x 0 0 1x 0x 0 0x 0x 0 0x 0x 0 0 Daily Total 500
1x 0x 0 0 1x 0x 0 0x 0x 0 0x 0x 0 0
Daily Total 1200 Daily Total 1300 Daily Total 1000 Daily Total 850
Rest: 1:52 (28) Rest: 3 min Rest: Full Recovery Rest: Walk back rest for 200's Rest: Full Recovery between
Technical Work Technical Work Technical Work Technical Work Technical Work
Work 30M out of blocks then work 45 sec 300 kick last 200 50M running sticks
sticks for 50M portion
Sample In and Outs
15/20-15/30-15/40-15/30-15/20-15
 SALUTE

Generating Workouts
TO
SERVICE

• How to set up Sprint Workout

Season
– Start End of the Season
– Plan every day of the season all at
once
– Everything must be periodized
• Running
• Lifting
• Use K.I.S.S method
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What is periodization
TO
SERVICE

Periodization is simply
dividing an athlete's
training program into a
number of periods of time,
each with a specific
training goal or goals. –
William H. Freeman “Peak When it Counts”
 SALUTE

What is the purpose?

TO
SERVICE

To cause the Body to

continually adapt to new
conditions of overload and
to allow the muscles to
recover from the stress
of training.
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Periodization
TO
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Training Load
TO
SERVICE

Training load for sprinters is not simply found by adding up

the distance run. You must also incorporate the intensity
of the workout and the amount of rest
10 x 200 @ 30/ 2min rest = 2000M
compared to
8 x 200 @ 27/ 45 sec rest = 1600M

1600
May, 1500
1500
April, 1400
1400
1300 W1
1200 W2
March, 1100
1100 W3
1000 W4

900
800
700
March April May June
 Percentage Chart
200 Time 60% 65% 70% 75% 80% 85% 90% 95%
22.0 36.7 33.8 31.4 29.3 27.5 25.9 24.4 23.2
22.5 37.5 34.6 32.1 30.0 28.1 26.5 25.0 23.7
23.0 38.3 35.4 32.9 30.7 28.8 27.1 25.6 24.2
23.5 39.2 36.2 33.6 31.3 29.4 27.6 26.1 24.7
24.0 40.0 36.9 34.3 32.0 30.0 28.2 26.7 25.3
24.5 40.8 37.7 35.0 32.7 30.6 28.8 27.2 25.8
25.0 41.7 38.5 35.7 33.3 31.3 29.4 27.8 26.3
25.5 42.5 39.2 36.4 34.0 31.9 30.0 28.3 26.8
26.0 43.3 40.0 37.1 34.7 32.5 30.6 28.9 27.4
26.5 44.2 40.8 37.9 35.3 33.1 31.2 29.4 27.9
27.5 45.8 42.3 39.3 36.7 34.4 32.4 30.6 28.9
28.0 46.7 43.1 40.0 37.3 35.0 32.9 31.1 29.5
28.5 47.5 43.8 40.7 38.0 35.6 33.5 31.7 30.0
29.0 48.3 44.6 41.4 38.7 36.3 34.1 32.2 30.5
29.5 49.2 45.4 42.1 39.3 36.9 34.7 32.8 31.1
30.0 50.0 46.2 42.9 40.0 37.5 35.3 33.3 31.6
30.5 50.8 46.9 43.6 40.7 38.1 35.9 33.9 32.1
 SALUTE

Non-Compatible
TO
SERVICE

1. Speed development with any type of

endurance runs over 80M
2. Speed development with strength
endurance development exercises.
3. Speed development with strength
development exercise (maximal
strength method)
4. Strength development (Maximal
Strength method) with any type of
endurance runs.
5. Exercise complexes for the
development of coordination with
strength development exercises.
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Compatible Workouts
TO
SERVICE

1. Endurance Runs and Strength

Endurance
2. Speed Development Runs and Speed
Strength development (jumping and
bounding)
3. Speed Development Runs and
explosive dynamic strength
developments exercise (Short jumps)
4. Speed Development runs with
movement coordination development
exercises (Starts, Sticks, form drills)
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Parting Words
TO
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Good luck this

season!
Don’t be afraid to try
something new.
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TO
SERVICE

Junior High
Considerations
Problems with Junior High SALUTE
TO
SERVICE

Season
•Too short for major
adaptation
–21 Days for training affect
•Lack of access to Facilities
•Days available for practice
•Athletes at very different
levels of fitness
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Possible Solutions
TO
SERVICE

• Kids can do general endurance

workouts before the season
starts
• Running can be done anywhere
• Training can work on a three day
rotation
• Workouts can be easily adapted
for all ability levels
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4 week Junior High Season

TO
SERVICE

Monday Wednesday Friday

Intensive Tempo (LAC) Speed (S)/ Speed Endurance (GSSE)
1 Speed (AASE)

Intensive Tempo (LAC) Speed (S)/ Speed Endurance (GSSE)

2 Speed (AASE)

Intensive Tempo (LAC) Speed (S)/ Pre-Meet

3 Speed Endurance (SE)

Intensive Tempo (LAC) Speed (S)/ Pre-Meet

4 Speed Endurance (SE)
 SALUTE
TO
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Sprint Relays

Chris Herriot
Arrowhead High School
WISTCA Past President
herriot@arrowheadschools.org
 SALUTE

Sprint Relay Exchanges

TO
SERVICE

•Sprint Relays
–400M Relay
–800M Relay
–1600M Relay
•Technical aspects
•Various requirement for
individual legs
•Psychological aspects ?
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Getting Started
TO
SERVICE

Key Points
Rule #1-
•The team that gets the BATON around
the fastest wins
Rule # 2-
• You won’t get to use the 4 sprinters
you want to use
Rule # 3-
•Someone will screw up. . . Make sure
they are ready
 SALUTE

400 METER RELAY

TO
SERVICE

• 400M Relay
– Traditionally
• 1st leg and Anchor
Fastest
– Special Requirements
• Refer to Rule #1
• Block Skills
• Running the Curve
• Ability to work with
handoff partner
• Nerves (can your
fastest kid take the
pressure of
anchoring)
• Weak link
Set up for First and
Second Runners
Key Points
Know the Zone
Acceleration
Zone?
Staggered in
Lane
1st Runner
must use Left
2nd Runner
must use Right
2

1
 SALUTE

400M Relay
TO
SERVICE

• Passing the baton

– Closed exchange
• Incoming runner
– When to call stick
– Aim for elbow then palm
– Shoot arm straight forward
• Outgoing Runner
– Snatch vs layout
– Check off point?
– Hip check
• Practice
– Checking for speed
– Make this part of your speed training
– VIDEO! ! ! ! !
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800 METER RELAY

TO
SERVICE

• 800M Relay
– Traditionally
• Treated like 400M
Relay
– Special
Considerations
• Block Skills
• Wind
• Indoor Vs
Outdoor
• Consistency with
the stick
• Weak link (less
room to play)
Set up 1st and 2nd
800 M Relay
¤ Outdoor
Where to start
Special
Considerations
Soft Release
Emergency Check
Point
Adjusting to the
inevitable 2
Practice
considerations
¤ Indoor
Order
Exchanges

1
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TO
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#1 to #2
2009 NEWBALANCE NATIONAL
CHAMPIONSHIP 4X200
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800M Relay
TO
SERVICE
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800M Relay
TO
SERVICE
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800M Relay
TO
SERVICE
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TO
SERVICE

#3 to #4
2009 NEWBALANCE NATIONAL
CHAMPIONSHIP 4X200
 SALUTE

800M Relay
TO
SERVICE
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800M Relay
TO
SERVICE
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800M Relay
TO
SERVICE
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800M Relay
TO
SERVICE
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800M Relay
TO
SERVICE
 SALUTE

1600M RELAY
TO
SERVICE

• 1600M Relay
– Promote the cult to the
4x4
– It’s an honor not a
punishment
– Traditionally
• 1st leg and Anchor
Fastest
– Special Considerations
• Indoor Vs Outdoor
• Competition
• Do you have a kid who
would rather die than
lose? If yes he or she is
your anchor!
• Preparing for #3 Rule # 3 in action
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1600M Relay
TO
SERVICE

• Passing the Baton

–Open Exchange
–Holding the Baton
–Incoming Runner
•Candle Stick
–Out Going Runner
•Three Step and Turn
•Teach 2nd tangent at the break
–Indoor
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Proper Form
TO
SERVICE

• Start with the

basics
– Arm action
• Shoot for 90°
• Hands
– Drills
– Stress at all times
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Proper Form
TO
SERVICE

• Dorsiflextion
–Why is it
important?
–Drills
•Claw Drills
– Draw In
– Pelvic Tilt
•Wall
•Side lying
 SALUTE

Cycle Drill
TO
SERVICE
 SALUTE

Proper Form acceleration

TO
SERVICE

• Improving
Acceleration
Form
– Wall Drills
• Keep Body in
straight line
• Back leg and
front shin should
be at same angle
• Speed harness
• Face to Face
Drill
– Never over resist
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Wall Drill
TO
SERVICE
 SALUTE

Form Drills for Max V

TO
SERVICE

• A-Skips (Focus on Front side or Back

side mechanics)
• Butt Kicks
– Don’t reveal the heal
– Quick step alternating Butt Kicks
• Fast Leg
• Hurdles
– March
– Fast Leg
• Ankling
• Step over run
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Sample Form Drills

TO
SERVICE

1. A-Skips
2. B-Skips
3. Alternating D. B.
Kick
4. Alternation S. B.
Kick
5. Butt Kick
6. Alternation D.B.
Kick
7. C-Skips

www.youtube.com/watch?v=nTRnyGe_wpk&feature=related
Form Drills should be placed SALUTE
TO
SERVICE

in warm-up
Exercise Set Rep/Dis/Dur
Neck Clock 1 5
Arm Hug 1 5
Arm Circles Micro/Mac 1 ea 5
Hurdle Seat Change 1 5
Leg Swing Supine Alternate 1 5
Prone Scorpion 1 5
Rocker Half w/ Inside Hurdle 1 5
Leg Swing Sagital 1 8

Quadriceps Stretch Walk 1 20

Inverted Toe Touch 1 20
A Skip 1 20
Backward A Skip 1 20
1/2 Speed Build-Up 1 20
Knee Hug 1 20
Straight Leg March 1 20
Butt Kicks 1 20
Butt Kick Alternating Legs 1 20
3/4 Speed Build-Up 1 20
Elbow to Instep 1 20
Scale Walk 1 15
Fast Leg R 1 20
Fast Leg L 1 20
3/4 Speed Build-Up 1 20
Lung Walking 1 20
Leg Cradle 1 20
Ankling 1 20
Step Over Run 1 20
Full Speed Build-Up 4 50

See handout for full warm-up

 SALUTE

Sprint Philosophy
TO
SERVICE

If you want to race

fast you have to
train fast!