Sprint Training

[drdave]

I keep coming back to this question, can someone, through training, make themselves faster? I know we can build up a player's engine, making them fitter, and we can make players stronger, or help them kick further. Can we actually make someone faster, even if another part of them has to suffer as a result? If we could train Walker up to be faster it could be the difference between a very good career and an elite career.

Definately you can improve your speed.

If you were training completley for power and speed your endurance would suffer. However proper sprint technique would definately improve speed.

I would be suprised if the crows pay as much attention to professional sprint training as they could.

2 examples:

On the weekend i noticed Chris Nights sprinting for the ball his arms were swinging across his body. Which actually slows you down. The elbows should be at right angle and swing forward not across your body. A sprinters technique is not there natural running action and needs to be learnt.

In a video of the crows preseason testing there was footage of Vince doing his timed 20m sprint. In his starting position he had both his left foot and left arm forward. You run with the opposite arm forward to your forward leg. Therefor you need to start with opposites forwards.

http://www.coachafl.com/index.php?pr=Drills_and_Articles

go to the one on sprint training

 

[Mismatched]

Definately you can improve your speed.

If you were training completley for power and speed your endurance would suffer. However proper sprint technique would definately improve speed.

I would be suprised if the crows pay as much attention to professional sprint training as they could.

2 examples:

On the weekend i noticed Chris Nights sprinting for the ball his arms were swinging across his body. Which actually slows you down. The elbows should be at right angle and swing forward not across your body. A sprinters technique is not there natural running action and needs to be learnt.

In a video of the crows preseason testing there was footage of Vince doing his timed 20m sprint. In his starting position he had both his left foot and left arm forward. You run with the opposite arm forward to your forward leg. Therefor you need to start with opposites forwards.

Anyway here is a very interesting article http://www.coachafl.com/index.php?pr=Feature_-_Sprint_Training

I'd agree with your points if we were discussing training Olympic sprinters, but we're not, we're training AFL footballers. Players quite often don't run properly during a match as you say, but quite often this is due to the fact that their focus is on the footy, as it should be, and not on proper running technique. Also considering that sprints in AFL are normally over such a short distance, assuming you've got a half decent running technique, the difference proper technique could make would likely be pretty negligible. Over a 50-100 metre sprint, yes it will make a difference, but over the 5-20 metres that AFL players typically sprint, I'd be more worried about training their ability to generate power over the first 5 metres, which would include a lot of power work in the gym as well as heaps of 5-10 metre sprints.

As for your second point re starting position, since when do AFL players get a chance to start a sprint in a proper sprint position? The only thing improving starting position will do, is improve their 20 metre sprint times. Its similar to the reason why preseasons no longer involve heaps of 5-10 km runs, they're just not functional. For their 20m sprints, I'd actually have them starting from all different positions/situations, ie on the ground, facing backwards, catch a ball then sprint, pick up a ball then sprint, break away from a tackle then sprint etc. far more functional and match related.

 

[cmndstab]

Thanks for that


It reminds me of a post last year when Dangerfield was training at Westies and somebody posted something about how some running expert they knew said Dangerfield could be faster if he "fixed" his running action, but would lose the instantly explosive start or something.

 

[drdave]

I'd agree with your points if we were discussing training Olympic sprinters, but we're not, we're training AFL footballers. Players quite often don't run properly during a match as you say, but quite often this is due to the fact that their focus is on the footy, as it should be, and not on proper running technique. Also considering that sprints in AFL are normally over such a short distance, assuming you've got a half decent running technique, the difference proper technique could make would likely be pretty negligible. Over a 50-100 metre sprint, yes it will make a difference, but over the 5-20 metres that AFL players typically sprint, I'd be more worried about training their ability to generate power over the first 5 metres, which would include a lot of power work in the gym as well as heaps of 5-10 metre sprints.

As for your second point re starting position, since when do AFL players get a chance to start a sprint in a proper sprint position? The only thing improving starting position will do, is improve their 20 metre sprint times. Its similar to the reason why preseasons no longer involve heaps of 5-10 km runs, they're just not functional. For their 20m sprints, I'd actually have them starting from all different positions/situations, ie on the ground, facing backwards, catch a ball then sprint, pick up a ball then sprint, break away from a tackle then sprint etc. far more functional and match related.

Disagree with some of first paragraph- I know we are looking at 20m sprints. However even in an olymplic 100m sprint there is large differences over first 20m, difference would be even more stark when you compare them to some AFL players. Agree power work in the gym would help but dont underestimate good technique. If you can improve 5% over 20m that is half a stride, which may be enough to take a comfortable mark.

Agee with second point however this is something they are scientificly testing and monitering. Vinces start position was so wrong, something you may see at a primary school sports day, not by a professional sportsman. This most basic mistake suggests to me that they do not get proffesional sprint Training. They are full time athletes perhaps they could spend an hour a week with a proffesional sprint coach. If they can improve 5% that would be well worth it.

 

[Mismatched]

Disagree with some of first paragraph- I know we are looking at 20m sprints. However even in an olymplic 100m sprint there is large differences over first 20m, difference would be even more stark when you compare them to some AFL players. Agree power work in the gym would help but dont underestimate good technique. If you can improve 5% over 20m that is half a stride, which may be enough to take a comfortable mark.

Yes, but how much of that first 20 metres is related to the power in their legs, reaction time and starting technique, the latter of which is irrelevant to AFL footballers as they take off from all sorts of different positions. In my experience I certainly know with myself, that having a good running technique doesn't help me much in footy, as its too stop, start, chop and changing direction that its impossible to get into any rhythm or proper technique.

Agee with second point however this is something they are scientificly testing and monitering. Vinces start position was so wrong, something you may see at a primary school sports day, not by a professional sportsman. This most basic mistake suggests to me that they do not get proffesional sprint Training. They are full time athletes perhaps they could spend an hour a week with a proffesional sprint coach. If they can improve 5% that would be well worth it.

All I'm saying is that, improving how you "start" for a 20 metre sprint will only help them improve their times in their 20m sprints, which is at the end of the day is irrelevant because we're not training them to be 20m sprinters. With regards to the testing and monitoring, as long as Vince keeps this start consistent, or even if the just document it, that would be good enough, if it was serious testing they would ensure that this was kept constant.

Maybe a sprint coach could help to a certain extent, but I just think that to get to an AFL list, these blokes must know how to run pretty well and that any benefit gained from improvement in technique will be minimal, considering the messy, stop-start, agility based nature of Aussie rules which doesn't tend to lend itself towards being able to performing correct technique.

 

[RoosterLad]

You can always improve technique. Cristiano Ronaldo has taken a few tips from Usain Bolt, like the Portugese superstar needs to be faster, to help his technique as Usain saw some minor faults. Or you could do a reverse-Michael Jackson and get that muscle twitching bonus.

 

[drdave]

Yes, but how much of that first 20 metres is related to the power in their legs, reaction time and starting technique, the latter of which is irrelevant to AFL footballers as they take off from all sorts of different positions. In my experience I certainly know with myself, that having a good running technique doesn't help me much in footy, as its too stop, start, chop and changing direction that its impossible to get into any rhythm or proper technique. .

From the article http://www.coachafl.com/index.php?pr=Feature_-_Sprint_Training

"So when a player goes to Mark for help, the first thing he does is simply “observe” them sprinting and identify their deficiencies. And the two main problems that Mark usually finds is 1) a lack of brute strength in the legs and core, 2) poor technique, or 3) both."

Certainly technique is very important. Do you have a good running technique or a good sprinting technique? because the 2 are totaly different.

All I'm saying is that, improving how you "start" for a 20 metre sprint will only help them improve their times in their 20m sprints, which is at the end of the day is irrelevant because we're not training them to be 20m sprinters. With regards to the testing and monitoring, as long as Vince keeps this start consistent, or even if the just document it, that would be good enough, if it was serious testing they would ensure that this was kept constant.

Your 20m sprint time is absolutely important to how good a footballer you can become . Increasing your speed over any distance from 5m to 100m would be very handy. I just used the poor Vince start as an example of why, in my opinion,they are currently not getting proffesional sprint coaching. If a professional sprint coach came in he would correct that instantly. But most importantly he would teach them explosive acceleration.

"Speed over the first 10-15 meters is a big percentage of our game and AFL clubs have realized this fact, proofed by the amount of emphasis they are placing on it at training and in their drafting strategy.

Sadly however, it is also an area that is often neglected by coaches at the community and grassroots levels."

Maybe a sprint coach could help to a certain extent, but I just think that to get to an AFL list, these blokes must know how to run pretty well and that any benefit gained from improvement in technique will be minimal, considering the messy, stop-start, agility based nature of Aussie rules which doesn't tend to lend itself towards being able to performing correct technique

Again from the article
To start with, Mark simply recommends exposing players to sprint coaching in the first place.

“Most sports like hockey, soccer and football don’t expose their players to a lot (if any) type of running training. Yet running is a massive part of their game. And unless a young kid goes to little athletics, he probably will not be exposed to any sort of running training at all during his football life.”

Which is a tragedy, because as Mark explains, “Sprint training is a part of footy that hasn’t yet been exploited in Australia, whereas in countries like the US it has and they have seen massive success with it in their sports?”



If i am correct and we dont have a professional sprint coach I think the club should rectify it. We have employed a world class cycling coach, for goodness sake. Why not employ a professional sprint coach for 1 or 2 sessions a week.

 

[twentydollarnote]

You can always improve technique. Cristiano Ronaldo has taken a few tips from Usain Bolt, like the Portugese superstar needs to be faster, to help his technique as Usain saw some minor faults. Or you could do a reverse-Michael Jackson and get that muscle twitching bonus.

Thats called a publicity stunt. Generally you are stuck with the speed you have especially the first 0-5 meters

 

[RoosterLad]

I'm glad to know you can't sprint for any longer than 5 metres.

 

[Chops_a_must]

Thats called a publicity stunt. Generally you are stuck with the speed you have especially the first 0-5 meters

Nah, rubbish.

Power Cleans will often give you an indication of where your acceleration is at. If sprinters are doing PBs in cleans, they will feel their starts and first 20 metres should also be at their best, all things being equal.

You're never going to change a 60/40 endurance person into a 60/40 power person, but you can change it, no doubt.

Other things you can do are squat extensions and jump squats along with your usual squat routine.

You can do one legged jump squats on the leg press machine as well.

These will affect your agility and leap at the same time as improving your sprinting.


You can also do some exercises on the hip machine to improve leg drive that will also improve your kicking at the same time.

If you can teach someone to 'pulse', it can become natural, which is a massive advantage when sprinting. But I'm not sure how to exercise for that, apart from ab strength and learning to dance.

Pylometrics can also help sharpen you up.

 

[spexau]

I vote someone e-mail Rendell and see if he knows if we do sprint training.

 

[WALL-e]

Muscle developement in different areas will affect it. You can change your sprint speed, but as said, usually at the cost of stamina as you're now pulling weight.