Training the Hybrid Sprinter
Brian Etelman
Miami University
etelmaba@miamioh.edu
513-461-1176
@CoachE_MiamiOH
“Necessity is the mother of invention.”
Developmental Stage Recognition
As coaches, we all must make initial
evaluations of our athletes to determine at
what stage of overall development we have
them
Have a finite timeline
i.e Freshman Year HS to Senior Year HS, Junior Year HS
to Freshman Year College, etc.
We are coaching today to prepare for tomorrow
Avoid Event Specification Too Early in
Development Stages
Strictly defining an athlete as a short or long
sprinter/hurdler has the potential to stunt
development both athletically and
psychologically
RANGE IS KEY!
10.70/21.90 vs 10.95/22.20/49.30
Teaching General Sprint Skills to All
Athletes
As a coach, we do not want to be in a competition situation
and find ourselves limited by what we have not taught
Mechanics
Emphasizing the importance of drilling as skill development, not
generalizing it as a “Warm-Up”
Sprinting is a sport of immeasurable skill
As coaches, we have the responsibility of not differentiating our sport
from “ball sports” in regards to the skill and ability necessary for an
athlete to be successful
Drill Menu
Drill Prep
400m Skip/Stride (Skip for 100m, Stride for 100m, Skip for
100m, Stride for 100m)
3-Way Lunge – 5 Each Leg – Front Lunge, Side Lunge, Reverse
Lunge
2-Way Leg Swings – 10 Each Leg - (Front/Back and Side/Side)
Back Plank – Scissors (Cross/Vertical/Cycle) – 10 Total Each
Position
Walking Knee Pull – 10 Each Leg
Straight Leg Ground Touch – 10 Each Leg
Walking SI Joint Pull – 10 Each Leg
Knee Pull/Ground Touch/SI Pull Combo – 5 Each Leg
Drill Menu
Drills (30m plus 10m sprint transition/finish)
Skip and Scoop
Carioca High Knee
Ankle Step-Over
A-Skip
A-Skip for Distance
B-Skip
Heel to Glute
Backwards A-Skip
Straight-Leg Bound
A-Run
Accelerations – 10m, 20m, 30m, 40m, 50m
General Sprint Skills
Acceleration
Body Position
Low Heel Recovery
Extension
Linear Movement
Toward Point B
General Sprint Skills
Block Start
Make all athletes comfortable with the basic mechanics of
the block start, both on the straight and the turn
Relay Legs
Make all athletes comfortable with running every leg of
the 4x100, carrying the baton in either hand
Make all athletes comfortable with running 4x400 lead off,
2nd leg and 3rd/4th leg, particularly indoors
Developing Range on the Track
Short-to-Long vs. Long-to-Short
At a point, a particular model should be adopted, but
it is all relative to an athlete’s mastery of basic sprint
skills and exposure to RANGE in training
Why not a hybrid with equal representation of both?
I have essentially 3 models. S-L, L-S and a Hybrid. All
athletes start in the Hybrid Program, then transition to
either S-L or L-S, based on stage of development, need
and best fit for the athlete.
Developing Range on the Track
Fall General Prep Sample Week (All)
M
-Acceleration
Mechanics
+
-10x30m
4 mins rest
T
W
-2x4x150m
Hills
-Recovery
Day
*26-28 1st set
*24-26 2nd
set
*22 flat for
last rep
-Hurdle
Mobility
-4x400
Exchange
work
R
F
-12x120m
-2x5x250m
-60 sec rest
-2:30 rest for
1st set/3:00
for 2nd set
-Straight Line
*15-17 for
each
*41-42 1st set
*37-38 2nd
set
*34 last rep
Developing Range on the Track
Fall Volume Sample Week (Long Sprinters)
M
-Sled Pulls
-5x10m
-4x20m
-1 min
per 10m
-Flat
-2x40m
-2x60m
-6 mins
T
W
R
F
-2 sets of
Broken 900s
-Recovery
Day
-4x100
Exchange
Work
-30m,
40m,50m,
60m
-600 @
*1:52, 60 sec
rest, 300 @
*43
-Hurdle
Mobility
-6x150m
-3, 4, 5 mins
rest
-14 mins rest
between sets
-4x400
Exchange
Work
-50m walk
rest
*22-23
Developing Range on the Track
Pre-Competition/Early Season Sample Week (Short Sprinters)
M
-5x10m
T
W
-2 sets of
220-100-100
-Recovery
Day
-4x20m
-3x30m
-2x40m
-1x50m
-1 min per
10m rest
-100m walk
rest between
reps, 14 mins
between sets
*24.8(200)
13/13 1st set
*24.5(200)
13/13
2nd set
-Hurdle
Mobility
-4x400
Exchange
Work
R
F
-4x100
Exchange
Work
-60m
-2-3 X’s on
Grass
-120m
-90m
-6, 9 mins
rest
*7.3, 10.6,
14.4
Developing Range on the Track
In Season Championship Sample Week (400m sprinter)
M
-2x40m
T
-Recovery Day
W
-4x100
Exchanges
R
-1x450m
-1x60m
-12 mins rest
-1x80m
-1x120m
-4, 4, 6 mins
rest
*61.8
*14.6
*5.1, 5.1, 7.2,
9.7
F
-OFF
Racing Considerations - Range
Volume and quality of workouts dictates
racing frequency
Early Competition Season
Expanding range thru racing
Everyone runs 4x100 and 4x400 at least once
Developing Range on the Track
-Short to Long Prototype
Personal Bests
11.54 100m
23.75 200m
Runs on both 4x100/4x400
53.5 Relay Split
Developing Range on the Track
Long to Short Prototype
Personal Bests
13.28 100h
11.68 100m
Both 4x100/4x400
53.2 Relay Split
Developing Range on the Track
Hybrid Prototype
Crossover Athlete
Soccer Player
Range from 100m-800m
Runs on 4x100/4x400
4x100
Range and Versatility Defined
4x400
Capacity Displayed
Thanks/Acknowledgments
•
Wayne Clark – OATCCC Clinic Chairman
•
Jon Stuart – University of Georgia Men’s Sprints/Hurdles
•
Petros Kyprianou – University of Georgia Men’s and Women’s Multi-Events
•
Jeff Pigg – University of North Florida Head Cross Country/Track and Field
•
Kip Janvrin – University of Central Missouri Men’s and Women’s Sprints/Hurdles/MultiEvents
•
Ray Brewer – University of North Carolina Charlotte Men’s and Women’s
Sprints/Hurdles
•
Kelly Phillips – Miami University Head Women’s Cross Country/Track and Field
•
Dr. Robin Vealey – Miami University Professor, Sports Psychology Expert Scholar
Questions/Discussion
Brian Etelman
Miami University
513-461-1176
etelmaba@miamioh.edu
@CoachE_MiamiOH
@MiamiOH_WXCTF