drills, temporary post march 2108

fast feet drill:
http://www.youtube.com/watch?v=y- 8aoQsmKjk
frequency drills: http://www.youtube.com/watch?v=REt15JOwdoc&NR=1
The next video includes fast skipping and the fast feet line drill.

Frequency drills: as fast leg, sept 2017.

The next video includes fast skipping and the fast feet line drill.

drills cadence: https://www.youtube.com/watch?v=Isx-wE1Z0lU
good but much

overstriding     https://www.youtube.com/watch?v=AYnSAm_6R2M

the next video is a comprehensive drill that covers many of the recommended drills with little discussion including fast leg drills, heel lift quick, frequency drills, back wards run, fast skips, lunges and hip mobility.
http://www.youtube.com/watch?v=18dXod5H7NQ

fast feet drill: https://www.youtube.com/watch?v=y-8aoQsmKjk

https://www.youtube.com/watch?v=y-8aoQsmKjk

new frequency drill july n 2017, includesmarch no arms drill good.

Frequency series  at a jog: See notes above knee up etc.
  • Jog + fast feet as you feel
  • 3 step + fast left foot
  • 3 step + fast right foot
  • 2 step + alternate fast l/r
  • Continuous fast left
  • Continuous fast right
  • Double fast feet as you feel
  • 3 step + double fast left foot
  • 3 step + double fast right foot
  • 2 step + alternate double fast feet
  • Series at a run; (acceleration) or sprint
  • Repeat series above, same sequence but at very fast.

 

Start series (without blocks):

stair jump the video

 

clyde hart drills: http://www.youtube.com/watch?v=DN6NbKH3hJo

texas am sprint drill:    http://www.youtube.com/watch?v=laZbV4MsW2U

http://www.youtube.com/watch?v=Wl3NO6eGQTw&NR=1 the wall drill
the following is a review of many drills:
http://www.youtube.com/watch?v=XVQ4Wuwg4Sw

http://www.youtube.com/watch?v=RN8Zqc8jbIo
Relay passing drills from jamica above:
jamaica acceleration drills on hill:
http://www.youtube.com/watch?v=2EfxeS0psxw

 

 

 

http://www.youtube.com/watch?v=R1I0J20HoDE

http://video.answers.com/how-to-play-volleyball-medicine-ball-drills-6184232

Aerobic pathways are generally more efficient than anaerobic pathways. The intensity of the exercise determines the fuel used for exercise.
With low intensity exercise such as walking, the predominate fuel used is fat, but as the intensity increases the fuel becomes a fat-carbohydrate combination. When we are running, glycogen becomes the foremost energy source [11, pg. 272).

Aerobic Pathway: Aerobic Glycolysis – Pyruvic Acid -Sufficient O2-ATP (38 Molecules)

Anaerobic Pathway: Anaerobic Glycolysis – Pyruvic Acid -Insufficient O2 – Lactic Acid- ATP (2 Molecules)

 

 

AEROBIC WORK

ANAEROBIC WORK

MODERATE IN INTENSITY HIGH INTENSITY
60-80% OF MAX HR 85-100% of Max Heart Rate
Long duration, 5 minutes or longer Short duration, 10 seconds to 3 minutes
Steady state Lactic acid inhibits work
38 molecules of ATP 2 molecules of ATP
Utilizes fats and carbohydrates Utilizes carbohydrates
Muscle demands for 02 met Insufficient 02


 

WORK EFFORT AREA

TIME OF WORK

EXAMPLES

ATP-PC LESS THAN 30 SECONDS SPRINT 60 YARDS
ATP-PC-LA 30 SECONDS TO 1.5 MINUTES WEIGHT TRAININGRUN 400 METERS
LA-02 1.5 MINUTES TO 3 MINUTES RUN 800M
02 3 MINUTES OR GREATER RUN THE MILEJOGGING

 

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