Showing posts with label FLEXIBILITY. Show all posts
Showing posts with label FLEXIBILITY. Show all posts
Sunday, December 26, 2010
Saturday, August 15, 2009
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
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
Wednesday, July 22, 2009
PHASE I: EXPLOSIVE STARTS
An explosive start key to a great 40 yard dash time. An athlete must develop and recruit all the necessary fast twitch muscles fibers to get out the blocks. Listed below are some of the techniques and exercises that worked for me at Fresno State.
Explosion: Plyometrics
1. Single Leg Hops - 4 x 50 yards
2. Double Leg Hops - 4 x 50 yards
3. Bounding - 4 x 50 yards
Power: Olympic Movements
1. Power Cleans - 4 x 8 reps
2. Clean and Jerk - 4 x 8 reps
3. High Pulls - 4 x 8 reps
4. Dumbell Push Press - 4 x 8 reps
Strength: Lower Body Lifts
1. Squats - 4 x 10-12 reps
2. Leg Press - 4 x 10-12 reps
3. Leg Curls - 4 x 10-12 reps
4. Toe Raises - 4 x 25-50 reps
Flexibility: Stretching
Athletes need to stretch before and after exercise. The muscles are like rubber bands; the greater the flexibility, the greater the range of motion which in turn generates greater stride distance per step.
by Cameron C. Turner
Explosion: Plyometrics
1. Single Leg Hops - 4 x 50 yards
2. Double Leg Hops - 4 x 50 yards
3. Bounding - 4 x 50 yards
Power: Olympic Movements
1. Power Cleans - 4 x 8 reps
2. Clean and Jerk - 4 x 8 reps
3. High Pulls - 4 x 8 reps
4. Dumbell Push Press - 4 x 8 reps
Strength: Lower Body Lifts
1. Squats - 4 x 10-12 reps
2. Leg Press - 4 x 10-12 reps
3. Leg Curls - 4 x 10-12 reps
4. Toe Raises - 4 x 25-50 reps
Flexibility: Stretching
Athletes need to stretch before and after exercise. The muscles are like rubber bands; the greater the flexibility, the greater the range of motion which in turn generates greater stride distance per step.
by Cameron C. Turner
Copyright © 2009 Cameron C. Turner
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