Improving maximum strength can steadily make a big difference to athletes maximum speed , ease of race spe
ed and the ability finish strongly.
This needs to be varied throughout the year and culminate in light power development work. I believe in improving strength and power in the gym and leaving the endurance training for the track and circuit work done in sessions at the track. The only endurance work done at the gym is usually mid torso training.
Low Hurdle Plyos
The aim is to develop
quick contacts with the track. So the hurdles are kept low to allow this to happen.
Also this should be done in low volumes only eg 10 sets of 3 contacts with double legged bouncing.
Base training usually involves plenty of hills and bounding up hill. This slowly builds up strength endurance.
Changing Pace Practise
Changing pace needs to be practised to be developed. Simulating race pace conditions is great fun for the athletes. Get the athletes to “bounce each other around” and take turns being the first person allowed to change the pace. This is great fun and great preparation for racing.