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
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.
fast feet drill: 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.|
Start series (without blocks):
- Concentrate on 4-8 fast legs as you run away from start.
1) falling start
2) rolling start
3) touchdown start
4) down to up start
5) 3 point start
6) four point start
7) jump start
8) quick steps and start
9) resistance start (w/ a harness or towel) 10% resistance, concentrate on 4-8 fast legs
and run up to tall.
Some video’s of some helpful start drills; these can be combined with the above
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:
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)
|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
|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|