PHASE III: THE TURNOVER PHASE

Putting it all together, Phase III; the Turn -Over Phase of the 40 yard dash, Phase III is where a greater emphasis is place on the fast twitch muscle fibers. Peek exertion from the previous Phases establishes the necessary inertia to allow for an exponential increase in stride frequency. One must develop rapid turn-over or increase stride frequency in order to optimize efforts. The speed drills and exercises below will assist you.

Down Hill Sprints: Forces sprint related muscles to respond more frequently than normal.

• 4 x 30 – 60 yards
• Walk back rest interval; these are repeats.
• Gradual declining slope also work well for beginners as a steep incline can cause irregularities in sprinting technique.

High Knees against the wall: Develops rapid fire of the hip flexor muscles.

• Position – palms open against wall.
• 3 x 45 second sets with 30 – 45 second rest period.


Forward Bungee band pulls: Bungee band pulls increases stride frequency similar to Down Hill Sprints.

• 8 x 80 yards with a walk back rest interval.
• 4 x 50 yards with a walk back rest interval.
• 4 x 30 yards with a walk back rest interval.


Short Distance Sprinting: Rolling starts; rolling will establish speed endurance over a short distance.

• 4 x 50 yards - walk back rest period
• 4 x 40 yards - walk back rest period
• 4 x 30 yards - walk back rest period
• 4 x 20 yards - walk back rest period
• 4 x 10 yards - walk back rest period

by Cameron C. Turner

 

Copyright © 2009 Cameron C. Turner