Sprint Relay Exchanges

and

Speed Development
Chris Herriot
Arrowhead High School
herriot@ash.k12.wi.us

Sprint Relay Exchanges

Sprint Relays
400M Relay
800M Relay
1600M Relay
Technical aspects
Various requirement for
individual legs
Psychological aspects ?

Getting Started
Key Points
Rule #1The team that gets the BATON around
the fastest wins

Rule # 2 You wont get to use the 4 sprinters

you want to use

Rule # 3Someone will screw up. . . Make sure

they are ready

400 METER RELAY

400M Relay
Traditionally
1st leg and Anchor
Fastest

Special Requirements

Refer to Rule #1
Block Skills
Running the Curve
Ability to work with
handoff partner
Nerves (can your
fastest kid take the
pressure of
anchoring)
Weak link

Set up for First and

Second Runners
Key Points
Know the Zone
Acceleration
Zone?
Staggered in
Lane
1st Runner
must use Left
2nd Runner
must use Right

400M Relay
Passing the baton
Closed exchange
Incoming runner
When to call stick
Aim for elbow then palm
Shoot arm straight forward

Outgoing Runner
Snatch vs layout
Check off point?
Hip check

Practice
Checking for speed
Make this part of your speed training
VIDEO! ! ! ! !

800 METER RELAY

800M Relay
Traditionally
Treated like 400M
Relay

Special
Considerations
Block Skills
Wind
Indoor Vs
Outdoor
Consistency with
the stick
Weak link (less
room to play)

Set up 1st and 2nd

800 M Relay
Outdoor
Where to start

Special
Considerations
Soft Release
Emergency Check
Point
Adjusting to the
inevitable

Practice
considerations
Indoor
Order

Exchanges

1600M RELAY
1600M Relay
Promote the cult to the
4x4
Its an honor not a
punishment
Traditionally
1st leg and Anchor
Fastest

Special Considerations
Indoor Vs Outdoor
Competition
Do you have a kid who
would rather die than
lose? If yes he or she is
your anchor!
Preparing for #3

Rule # 3 in action

1600M Relay
Passing the Baton
Open Exchange
Holding the Baton
Incoming Runner
Candle Stick

Out Going Runner

Three Step and Turn
Teach 2nd tangent at the break

Indoor

Speed Training
Chris Herriot
Arrowhead High School
herriot@ash.k12.wi.us

Personal Background

High School
Kettle Moraine

College
UW-Milwaukee/ UW La
Crosse

Arrowhead
Head Coach since 2003

Background

What constitutes a
speed workout?
When do you do one?

Arent we all starting from scratch?

Sprint Philosophy

If you want to race

fast you have to
train fast!

Key Sprint Bio-motor Abilities

1.Flexibility
2.Coordination
3.Work Capacity
4. Strength
5. Speed

Proper Form
Start with the
basics
Arm action
Shoot for 90
Hands

Drills

Stress at all times

Proper Form
Dorsiflextion
Why is it
important?
Drills
Claw Drills
Draw In
Pelvic Tilt

Wall
Side lying

Cycle Drill

Proper Form acceleration

Improving
Acceleration
Form
Wall Drills
Keep Body in
straight line
Back leg and
front shin should
be at same angle

Speed harness
Face to Face
Drill
Never over resist

Wall Drill

Form Drills for Max V

A-Skips (Focus on Front side or Back
side mechanics)
Butt Kicks
Dont reveal the heal
Quick step alternating Butt Kicks

Fast Leg
Hurdles
March
Fast Leg

Ankling
Step over run

Sample Form Drills

1. A-Skips
2. B-Skips
3. Alternating D. B.
Kick
4. Alternation S. B.
Kick
5. Butt Kick
6. Alternation D.B.
Kick
7. C-Skips

www.youtube.com/watch?v=nTRnyGe_wpk&feature=related

Form Drills should be placed

in warm-up
Exercise
Neck Clock
Arm Hug
Arm Circles Micro/Mac
Hurdle Seat Change
Leg Swing Supine Alternate
Prone Scorpion
Rocker Half w/ Inside Hurdle
Leg Swing Sagital

Set
1
1
1 ea
1
1
1
1
1

Rep/Dis/Dur
5
5
5
5
5
5
5
8

Quadriceps Stretch Walk

Inverted Toe Touch
A Skip
Backward A Skip
1/2 Speed Build-Up
Knee Hug
Straight Leg March
Butt Kicks
Butt Kick Alternating Legs
3/4 Speed Build-Up
Elbow to Instep
Scale Walk
Fast Leg R
Fast Leg L
3/4 Speed Build-Up
Lung Walking
Leg Cradle
Ankling
Step Over Run
Full Speed Build-Up

1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
4

20
20
20
20
20
20
20
20
20
20
20
15
20
20
20
20
20
20
20
50

See handout for full warm-up

Speed Barriers
Avoid Bad Stereotypes
Always Stress FORM!
Excessive Speed Training
Trying to maintain max levels
for long periods of time (>10
sec)

Running Slow
Pace Workouts

Speed Development Before Speed

Endurance
Begin Late fall Early Winter
Training
Workouts with Speed Component
Block Starts
Short Sprints over 20 to 40 M
sometimes 60

After new stereotypes of speed

are produced work speed
endurance (Beginning of Season)

Stride Length and Frequency

How to Improve
Must change Central Nervous
System
Over Speed
Resistance Runs
Contrast Training
Resistance Assistance- Normal
Sled, Bungee, Flat
In and Outs

Sample In and Outs

15/20-15/30-15/40-15/30-15/20-15

Generating Workouts
How to set up Sprint Workout
Season
Start End of the Season
Plan every day of the season all at
once
Everything must be periodized
Running
Lifting

Use K.I.S.S method

What is periodization

Periodization is simply
dividing an athlete's
training program into a
number of periods of time,
each with a specific
training goal or goals.
William H. Freeman Peak When it Counts

What is the purpose?

To cause the Body to

continually adapt to new
conditions of overload and
to allow the muscles to
recover from the stress
of training.

Periodization

Training Load
Training load for sprinters is not simply found by adding up
the distance run. You must also incorporate the intensity
of the workout and the amount of rest
10 x 200 @ 30/ 2min rest = 2000M

compared to
8 x 200 @ 27/ 45 sec rest = 1600M
1600

May, 1500

1500

April, 1400

1400
1300
1200

W1
W2

March, 1100

1100

W3

1000

W4

900
800
700
March

April

May

June

High School Weekly Plan

Percentage Chart
200 Time

60%

65%

70%

75%

80%

85%

90%

95%

22.0

36.7

33.8

31.4

29.3

27.5

25.9

24.4

23.2

22.5

37.5

34.6

32.1

30.0

28.1

26.5

25.0

23.7

23.0

38.3

35.4

32.9

30.7

28.8

27.1

25.6

24.2

23.5

39.2

36.2

33.6

31.3

29.4

27.6

26.1

24.7

24.0

40.0

36.9

34.3

32.0

30.0

28.2

26.7

25.3

24.5

40.8

37.7

35.0

32.7

30.6

28.8

27.2

25.8

25.0

41.7

38.5

35.7

33.3

31.3

29.4

27.8

26.3

25.5

42.5

39.2

36.4

34.0

31.9

30.0

28.3

26.8

26.0

43.3

40.0

37.1

34.7

32.5

30.6

28.9

27.4

26.5

44.2

40.8

37.9

35.3

33.1

31.2

29.4

27.9

27.5

45.8

42.3

39.3

36.7

34.4

32.4

30.6

28.9

28.0

46.7

43.1

40.0

37.3

35.0

32.9

31.1

29.5

28.5

47.5

43.8

40.7

38.0

35.6

33.5

31.7

30.0

29.0

48.3

44.6

41.4

38.7

36.3

34.1

32.2

30.5

29.5

49.2

45.4

42.1

39.3

36.9

34.7

32.8

31.1

30.0

50.0

46.2

42.9

40.0

37.5

35.3

33.3

31.6

30.5

50.8

46.9

43.6

40.7

38.1

35.9

33.9

32.1

Problems with Junior High

Season
Too short for major
adaptation
21 Days for training affect

Lack of access to Facilities

Days available for practice
Athletes at very different
levels of fitness

Possible Solutions
Kids can do general endurance
workouts before the season
starts
Running can be done anywhere
Training can work on a three day
rotation
Workouts can be easily adapted
for all ability levels

Possible Junior High Season

Monday

Wednesday

Friday

Intensive Tempo (AP)

Speed (S)

Extensive Tempo

Intensive Tempo (AP)

Speed (S)

Extensive Tempo

Intensive Tempo (AP)

Speed (S)

Extensive Tempo

Intensive Tempo (LAC)

Speed (S)/
Speed (AASE)

Speed Endurance (GSSE)

Intensive Tempo (LAC)

Speed (S)/
Speed (AASE)

Speed Endurance (GSSE)

Intensive Tempo (LAC)

Speed (S)/
Speed (AASE)

Speed Endurance (GSSE)

Intensive Tempo (LAC)

Speed (S)/
Speed Endurance (SE)

Pre-Meet

Intensive Tempo (LAC)

Speed (S)/
Speed Endurance (SE)

Pre-Meet

Intensive Tempo (LAC)

Speed (S)/
Speed Endurance (SE)

Pre-Meet

4 week Junior High Season

Monday

Wednesday

Friday

Intensive Tempo (LAC)

Speed (S)/
Speed (AASE)

Speed Endurance (GSSE)

Intensive Tempo (LAC)

Speed (S)/
Speed (AASE)

Speed Endurance (GSSE)

Intensive Tempo (LAC)

Speed (S)/
Speed Endurance (SE)

Pre-Meet

Intensive Tempo (LAC)

Speed (S)/
Speed Endurance (SE)

Pre-Meet

Sample High School Seasonal Breakdown

General
Preparation

Special
Preparation

Competition

Monday

Intensive Tempo

Intensive Tempo

Intensive Tempo

Tuesday

Speed- /Short Speed

Speed/ Short Speed

Endurance

Speed-Short Speed

Endurance

Endurance

Wednesday

Extensive Tempo

Extensive Tempo

Extensive Tempo

Thursday

Speed-

Speed- Short Speed

Special Endurance I

Aerobic
Alactic

Endurance
Anaerobic

Friday

Speed Endurance
Short Speed
Endurance

Special Endurance I

Warm-up
Light Speed (Sticks)

Saturday

Restoration

Restoration/
Competition

Restoration/
Competition

Compatible Workouts
1. Endurance Runs and Strength
Endurance
2. Speed Development Runs and Speed
Strength development (jumping and
bounding)
3. Speed Development Runs and
explosive dynamic strength
developments exercise (Short jumps)
4. Speed Development runs with
movement coordination development
exercises (Starts, Sticks, form drills)

Non-Compatible
1. Speed development with any type of
endurance runs over 80M
2. Speed development with strength
endurance development exercises.
3. Speed development with strength
development exercise (maximal
strength method)
4. Strength development (Maximal
Strength method) with any type of
endurance runs.
5. Exercise complexes for the
development of coordination with
strength development exercises.

Time to Plan
Turn to the sample
Seasonal breakdown in
your packet
Use the Classification of
Energy System training
Chart to create a
Preiodized workout

Parting Words

Good luck this

season!
Dont be afraid to try
something new.

Tempo Endurance
-Very Important for 400M
-Helps Increase Oxygen Uptake
-Runs done at slower pace
-Emphasis should be quantity and
not quality
-Short 2 to 3 minutes

Speed Endurance
Runs at 90 to 95% maximum
efforts

Sample Seasonal Breakdown

General
Preparation

Special
Preparation

Monday

Intensive Tempo

Intensive Tempo

Tuesday

Speed- Short Speed

Endurance

Competition

Intensive Tempo

Speed/ Short Speed

Endurance

Speed-Short Speed
Endurance

Wednesday

Extensive Tempo

Extensive Tempo

Extensive Tempo

Thursday

Speed-

Speed- Short Speed

Special Endurance I

Aerobic
Alactic

Endurance
Anaerobic

Friday

Speed Endurance
Short Speed
Endurance

Special Endurance I

Warm-up
Light Speed
(Sticks)

Saturday

Restoration

Restoration/
Competition

Restoration/
Competition

Sample Seasonal Breakdown

General
Preparation

Special
Preparation

Competition

Monday

Intensive Tempo

Intensive Tempo

Intensive Tempo

Tuesday

Speed- /Short Speed

Speed/ Short Speed

Endurance

Speed-Short Speed

Endurance

Endurance

Wednesday

Extensive Tempo

Extensive Tempo

Extensive Tempo

Thursday

Speed-

Speed- Short Speed

Special Endurance I

Aerobic
Alactic

Endurance
Anaerobic

Friday

Speed Endurance
Short Speed
Endurance

Special Endurance I

Warm-up
Light Speed (Sticks)

Saturday

Restoration

Restoration/
Competition

Restoration/
Competition

Common
Terminology

Length of
Run

Component and
Description of
Objective

Percent of
Best
Performance

Rest
Interval
Between
Reps/Set

Volume range per session

100M 200M
MIN

MAX

MIN

MAX

Extensive
Tempo

>200M

AEROBIC CAPACITY (AC)

<69%

<45"/ <2'

1400

3000

1800

3000

Intensive
Tempo

>100M
>80

AEROBIC POWER (AP)

LACTACID CAPACITY
(LAC) Anaerobic Capacity

70-79%
80-89%

30"-90"/2-3'
30"-5'/3-10'

1400
800

1800
1800

1800
800

2400
2000

20-80M

SPEED (S) Anaerobic

Power
Alactacid Strength

90-95%
95-100%

3-5'/6-8'
3-5/6-8'

300
300

800
500

300
300

800
600

30-80M

ALACTIC SHORT SPEED

END. (ASSE)
Anaerobic Power
Alactacid Capacity

90-95%
95-100%

1-2'/5-7'
2-3/7-10'

300
300

800
800

300
300

800
800

<80M

Glycolytic
SHORT SPEED END.
Anaerobic Capacity
Anaerobic Power

90-95%
95-100%

1'/3-4'
1'/4'

300
300

800
800

300
300

800
800

80-150M

Lactacid Capacity
SPEED ENDURANCE
(SE) Anaerobic Power
Lactacid Strength

90-95%
95-100%

5-6'
6-10'

300
300

900
600

300
300

1200
600

Speed

Speed
Endurance