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This year so far (we are still 4 months before the start of our main track comp season) my squad have done a variety of Plyometric type activities. Some could be better described as power activities due to their longer contact time nature but they are supportive of the overall plan to generate more power with quicker contacts.
The general progression and support elements have been
Early Conditioning Phase
- walking up as high as possible on heels or toes with feet pointed outward, inward or straight. 2 x 30m each variation. 2-3 times a week. (There are 6 variations)
- Hurdle drills - variations - great for hips- 2-3 times a week. 8 x 5 hurdles 1 step between knees high, 8 x 5 hurdles walkover hurdling leading each leg, 4 x 20 lateral hurdles - half with staright legs , half with bent legs.
-Sandpit mini bounces. Double legs 4 x 10 , right hops 4 x 10, left hops 4 x 10 all barefoot
- Hill bounds eg 10 x 60m 20m bound - 20m run - 20m bound. Done technically well.
- Standing start bounds 5 x 4 bounds and jump into a sandpit (alternate leg - landing flat footed NOT toes) Measured distance and most athletes made progress almost every week. Done once a week. Done on Mondo in racing flats
This progressed to
- heel/toe variations in a jogging action
- Hurdle drills - variations - great for hips- 2-3 times a week. 8 x 5 hurdles 1 step between knees high, 8 x 5 hurdles walkover hurdling leading each leg, 4 x 20 lateral hurdles - half with staright legs , half with bent legs.
- phasing out sandpit frequency
- Running start bounds - first 5m running start then 10m running start. Usually 5 attempts all measured. Progress is being made weekly. Once a week. Done on Mondo in Racing flats.
- Hurdle Hops on both legs - 2 x 4 x 3 hurdles at a height that does not prevent quick contacts. Once a week. Done on Mondo in racing flats.
- Speed Bound Index- 4 x 30m aim is minimum steps in minimum time. Best girls in the group low 12s 100m aths are getting scores of 61-63
Further progress will be made with
- Running start speed index
- Faster start - bounds into pit
- Crisper and higher Hurdle Hops
- Some Hopping - small volumes only
- Jumps Decathlon testing/training.
The Gym that supports this activity has included Power Cleans - now 4 sets of 4 . Some girls approaching 50Kg
Also Step ups on alternate legs with the lower leg held more vertical. This targets glutes more. On a higher box some athletes are doing 4 x 4 steps each leg with 75Kg, and on a low box with 90Kg. We will be progressing this to some small amplitude jump squats at a light weight near 30% of predicted max and will be doing very small amounts of depth jumps.
The program in all areas aims for variety of maximum quality in small volumes.
I believe that standing start alternate leg bounds is a great way to start improving power and to prepare for more specific activties that can improve speed in any athlete. Standing start bounds are very safe just like up hill bounds for Middle Distance and Distance athletes who are trying to balance high volumes. As long as the athlete does not try to stay up on their toes and lands with a flatter impact underneath there should be no problems.
I will be producing some video CDs very soon that will have a range of these activities in them with good and bad examples etc. I am just collecting lots of footage at the moment of the full range of activities. Some testing videos are at www.oztrack.com/flyers.htm
regards
Steve Bennett
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