Power Speed Drills in Track and Field

July 17, 2019 by Angela Coon

There may be some confusion about who should do drills for speed training and why performing power speed drills will help you sprint faster.

I guess the debate of how and why Power Speed Drills are good for sprinting will go on and on.

I was taught that there is not one magic bullet answer for sprinting well.

The pursuit to acquire the skill to improve your sprinting will be a worth while one in my opinion.

My advice would be to learn as much as you are able about all the complex and simple aspects of this specific skill.

Take a look below and see what you think. 

 

 

Angela

Question about Power/Speed Drills. I notice many times that in discussing power/speed many people leave out the “C” drill. I guess I have a twofold question:

  1. Can you clarify what the C drill is? I have seen two very different video variations as to what the drill is. I guess what I am looking for is how Mach intended this drill to be performed.
  2. Why is the drill not used more? I figure that maybe the answer to 1 may answer this, or I could be way off base and maybe it is used more often that I thought.

Thank You

 

Hello Jason,

Thank you for your questions.

 For as long as I have been in track and field I don’t recall ever doing or hearing about what a ‘C’ drill is. I started running track before 1980 and I have been competing, training and working in track ever since.

While living, training and working with Charlie from 1988 to 2010 I do not ever remember doing or hearing him talk about a ‘C’ drill.

I have reviewed Gerard Mach’s “Sprints and Hurdles” manual which is no longer in print. There is no mention what so ever to any drill called the C drill in Gerard’s 58 page book.

I did a search online based on your question to my blog. I found a few people who added a ‘C’ drill into Gerard’s Power speed drills despite Gerard not illustrating or discussing this drill in the manual.

The one diagram I found showing a ‘C’ drill resembles a drill I learned and performed extensively with Coach Charlie Francis called bum or butt kicks. We did bum kicks as part of our power speed drills which usually done daily on both tempo and speed days as part of our warm up.

To perform a bum kick you are essentially kicking your butt over and over again. We would usually do bum kicks over a 10 , 20 or 30 meter distance. ( or more depending on the purpose) in sets of 3 , 6 or 8 depending on the time of year. Larger volumes of drills in the spring and fall and smaller distances and volumes overall during pre comp and comp phases of our annual plan.

 

I hope I have answered your questions.

 

Best,

 Angela Coon 

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Weight lifting exercises for speed training

November 22, 2018 by Angela Coon
Strength and power are essential for the 100m. Which are the best weight lifting exercises to use to improving your speed? Coach Charlie Francis and Coach Ange Coon share what they did to achieve repeatable and consistent results for speed training.
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Overspeed? Are you sprinting into trouble?

November 22, 2018 by Angela Coon

Overspeed. Decide for yourself.

Does overspeed make sense? ( refer to "Running into the trouble", above). 

Is there a need to reinvent the wheel when it comes to safe, proven methods that can be repeated with grand successes?

Is the risk worth an alleged return?

Running into Trouble

Why didn't Charlie use overspeed to develop some of the most most repeatable methods for speed training to date?

( because he didn't need to..., an idea the may be too simple for most?)  

Keep in mind this. If you get injured, you may never be capable of returning to the same abilities as before. You would not be the first to have this happen or the last. ( this idea was a main idea we used to navigate daily training for more 2 decades) 

My mission after losing Charlie to a 5 year fight with Stage 4 NHL was to maintain the content he spent his life creating and experimenting with in order to achieve significant and repeatable results in sprinting.

In the face of many political sport hurdles, Charlie and I made it our primary goal to share our content with sprinters, coaches, athletes and students who were passionate about speed training.  

I encourage you to study some or all of the massive archive of content at charliefrancis.com.  The forum review of 2002 as well as 2009 offers some of the best content from the website’s world class forum to which Charlie contributed over 10,000 posts himself from 2000 to 2010.

Take a look at our Weights for Speed bundle here  to learn why lifting weights and building strength are critical but study why Coach Francis and Coach Ange Coon prioritized speed training followed by lifting weights.

This is a list of lifts Francis and Coon used and Coon continues to use while coaching sprinting at the highest developmental levels.

Lastly, the best context for a full understanding of why Francis became a world class sprint coach is inside his book "Speed Trap". The story revolves around the events of 1988, but for me the most interesting part is how Francis discusses many of his ideas and how he came to them and why.  For passionate athletes looking for more in their training this book might help you find it.

Sprinting your own race requires a recipe only you the reader can decide and experiment with.  I trust this information will become content you find useful and enjoyable for your speed, sprinting and power sport pursuits.

"Sprint your own life"

Angé

 

 

 

 

 

 

 

 

 

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Tribute to Charles Poliquin by Chris Lori

November 07, 2018 by Angela Coon
Canadian Olympic Bobsleigh member, television commentator Chris Lori shares a few comments about his personal experiences with the late Charles Poliquin. November 6th 2018
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CNS Fatigue and Sprinting

July 18, 2018 by Angela Coon

Coach Charlie Francis discusses Central Nervous System work, fatigue and it's relationship with sprinting,  high intensity work like heavy lifting  and explosive drills used in track and field. 

 

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Hydration for Speed Training

October 05, 2017 by Angela Coon
Filtered water in bpa free water bottle, Coach Ange's Protein Super Shake, Ice Coffee, Rooibos Herbal Iced Tea with splash of *Pomegranate juice not from concentrate. * no added sugar
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Managing Hamstring tightness for Sprinting and Speed work

September 13, 2017 by Angela Coon
Hamstrings are not supposed to be sore and tight 24/7.
It is not normal or desirable to have sore and tight hamstrings around the clock. I am not talking about bodybuilding, cross -fit, training to have an instagram rear end. I am speaking about speed training, sprinting and literally kicking butt across the finish line or end zone first and often. If you can’t walk from tightness and soreness of your hamstrings, trust me…. Your speed training suffers and worst case you get injured constantly.

Speed training is different than anything else regarding sports as it’s unique in how you ultimately gain speed consistently.

 Sure almost anyone can get faster by making simple routine improvements in the warm up as one example. But how to max out on becoming a speed demon you will need to pay attention to each variable often get overlooked in sports.

Tightness and soreness can be managed and needs to be managed to be fast, get fast, stay fast and get faster.

Some soreness of the hamstrings will be natural when doing speed work or high volumes of work related to speed work. Chronic tightness will never end well for anyone.

When you are able to balance the training loads needed to become faster as well learn to manage soreness and tightness proactively it will help with injury prevention. Coaches and athletes need to learn the factors effecting hamstring health and when they are addressed they will be creating an ideal environment for speed training. 

The Structure of Training for Speed ( Key Concepts Book 1 )

Factors to be addressed to prevent Hamstring tightness for speed training.

Planning and Methodology of Speed Training includes:
If you are a sprinter wishing to compete with success it will be a good idea to have a plan to improve your speed development and it will be your job to know which methods of training and recovery you respond to best. Repeating successful methods will be the most efficient way to make the most of your annual speed-training plan. 

It’s common for those interested in speed training to think running more reps of sprints at any speed will bring success to becoming a faster athlete. Monitoring quality and rest intervals of speed training is key. Successful methods of training for speed might create muscle tightness and soreness but managing active regeneration, diverging from what might be written down for training opposed to responding to how individual sessions play out will help you keep your body healthy and prevent injury. 

The Charlie Francis Training System (E-book)


1- The Annual Plan:
Take a look at a one hour lecture of Coach Charlie Francis’s plan to create one of the fastest people on the planet who eventually broke the world record and won the gold medal at the Olympics in a record breaking time.

Coach Charlie Francis Edmonton Series Seminar 2007

Note: Annual plans need to be customized for individuals more so as an athlete improves over time. Beginners will have a more generalized plan. Take a look at this informative video on tips to prepare all athletes in sport. 

General Preparation Phase for All sports Essentials (Video Edition)


2-Continual Improvement of Personal Nutrition:
Eating well has never been as important for athletes due to increased processed foods devoid of nutrients. Environmental stress depletes our food chain due to damaged soil and pollution.   Athletes proactively managing their diets will be rewarded with more consistent training gains and improved recovery so adding work becomes seamless. Basic supplementation via a simple protein smoothie is easily adopted and will enhance your achievements for your speed training goals. Read this blog for more info

Anges Tuna Salad with a Punch


3-Practicing Rest and Active Recovery:
Learning to be good at doing nothing was how I first observed the essence regarding rest and recovery. The trick is to add varied methods of rest and recovery into your training day and cycle the same way you routinely practice other training variables. The rewards are large, as you will experience once you are prepared to put in the time and work.

Super Compensation and Recovery(Key Concept-Book 3)


4- Massages Don’t Have to Be 1 Hour:
One of the most innovative aspects behind Coach Charlie Francis’s training methods was born out of the idea of his own experience of had to quit sport prematurely as he was suffering constant hamstring injuries due to tightness and soreness Finding ways to keep muscles loose with short and consistently preformed massages. Check out Charlie Francis Facebook Page to see how it might be done.


Simple Things First and Consistently
Tight muscles means circulation of blood flow has been compromised. Creating circulation can happen manually with massage or contrast baths or perform low intensity exercises, which promotes blood flow. Continued tightness restricts motion and prevents routine high performance within daily workouts.

A Diary:
Log raining habits to record patterns that will impact training goals.

Water Consumption:
Fatigue can be one of the first signs of dehydration. It’s easy to be lazy about drinking water but it is not a difficult thing to make sure you are drinking enough water before, during and after training.

Make a List of Your Routine Regenerative Habits:
Check them off or list them in your diary once you have completed each action.

Stay Off Your Feet:
Part of managing fatigue and energy as an athlete is building in a routine where you are not on your feet. Find ways to get things done while resting at the same time and prioritize all things that effect your performance.

Are You an Expert Sleeping? 
Sleep is the best and most natural way to heal and keep your body recovered. Learn about eating foods to regulate and optimize your hormones from reducing blue lights from electronics and phones to understanding blood sugar management as one of the most important ways in the prevention of food cravings as well as eliminating energy drain which deprives consistent training goals achievement.


Low Intensity workouts to alleviate, treat and prevent constant muscle tightness and soreness from speed training ( low intensity is performing work at 75 percent or less your maximum effort or speed)

Bike Tempo:
You don’t need to have resistance on the bike to get the blood flowing. Creating tension on the bike may have adverse effects to promoting needed circulation to tight muscles. 

Charlie Francis Workout Series: The Bike Wourkout

Grass Tempo:
Performing recovery runs or tempo at 70 to 75% your max effort on grass in flats will promote cardio vascular fitness and provide a flush of your tight muscles. Finish the last runs at the same speed you began. 

Water Tempo:
Using an interval of 45 seconds of running in deep end preferably with floatation belt. Start with 1 set of 10 reps of 45 seconds with 15 seconds of rest and build up to 2 sets of 45 seconds over time.  The Jane Project

Alternating high intensity training with low or very low intensity: 
Elite sprinters are able to handle 2 or 3 high intensity speed sessions per week.( HI is defined as 95% - 100 percent of your best time) To optimize speed work allow alternation of high and low intensity work. ( low intensity work defined as 75 % of best time or slower) The hamstrings ( as well as the central nervous system) need 48 to 72 hours recovery and to repeat speed work. 

High Intensity Training - Expanding the Limits of Performance ( Key Concept- Book 4 )


Typical Rest Interval for 10 Meters of Speed Work:
Is 1 min rest for each 10 meters of speed work / rest time may increase as quality and distance improve with experience and age of athlete


Stuff To Do Before You Start Your Speed Training

Wear Layers: 
Make a habit of wearing layers to begin training especially keeping your hamstrings and glutes warm. Extra layers can be taken off once technical speed training begins.

Wrap With Heat and Plastic Wrap:
Apply heat and or anti inflammatory creams depending on severity of tightness and soreness of hamstrings. Wrap with plastic food wrap and tensor bandages and covered by tights loose fitting sweat pants to bed. Repeat in the morning for training sessions. We used to do this routinely for hamstrings, glutes, calves and low back.

Epson Salt Baths Are Awesome:
After training Epson can minimize some lactic acid in your muscles. Keep baths away from competition prep.

Use Water To Bounce Back: 
Swim in it, drink it, and use it to heat you up in a bath or cool you down to contrast showers and baths. Water can promotes circulation by submerging yourself in it, exercising in or drinking it because it accelerates the removal of waste products in your system.

Actively keeping your hamstrings healthy and loose will save you a great deal of time and heart ache and allow you to train successfully and consistently. Your hamstrings are one of the largest muscles in your body and when you have a problem your hamstrings it will creates other issues that ultimately prevent you from sprinting your best.

“Sprint your own race”

 Ange

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Speed and Power Coach speaks about Coach Charlie Francis

July 28, 2017 by Angela Coon

Coaching a high school track program as been a great deal of fun and created a lot of excitement for me and the kids I am working with. 

Seeing athletes I used to train with and compete with has also been an enjoyable experience. 

Sport as been a huge amount of fun throughout my entire life and it's rewarding to get notes from people across the globe that have been inspired by myself or the work Charlie and I did to create www.charliefrancis.com. 

Thanks for reading. 

You may also enjoy reading this blog. 

 

 

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Building An Athlete with Great Nutrition

March 29, 2017 by Angela Coon

I love to eat and I love to cook and I love to share especially when it comes to food. I made this salad up inspired by a yummy salad I enjoyed at a new restaurant  around the corner from where I live in Toronto Canada. 

Ange’s Kale, Parmesan and  Chicken Salad
Ange’s Kale, Parmesan and  Chicken Salad (Delicious and Nutritious all in one. I love it) 

  1. Chop up desired amount of Kale once you have washed and dryed
  2. Slice or grate from a solid block of parmesan cheese. ( yes, store grated will do fine but likely it's not authentic quality parmesean so even if you just buy the real deal once please try so you will experience the taste difference. The cost of grated is always less for the simple reason that you likely don't know the quality of the cheese they use) 
  3. Roast chicken breast with skin on and bone in the night before or buy a cooked chicken at your local butcher. Don't be afraid to experiment with where you buy cooked chicken or raw as you will be amazed at how quality of chicken tastes substantially better. Watch Project Jane to see me talking cooking for athletes here. 
  4. Add one hard boiled egg sliced ( eggs are one of the easiest and most affordable forms of protein you can have. I always try to buy organic eggs and eggs from chickens that are free range ( the means the chickens are not locked up or not locked up as much as caged chickens) 
  5. Add chopped handful of your favorite grapes
  6. Add several sprinkles of black toasted sesame seeds
  7. Add 2 to 3 TAB of black beans
  8. Apple sliced from 1/4 to 1/2 gala or your favorite variety of apple
  9. Drizzle with red wine vinegar.
  10. Add desired amount of Olive Oil toss
  11. Add sea salt to taste and pepper if you wish

Serve with Sparkling water or green tea or my new favorite drink ever, full fat cream with cocoa and a tiny few teaspoons of sugar.

Enjoy and go try this fantastic and nutritious salad as soon as you are able. 

Angé

 

 

 

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Sample speed workout for Short to Long Speed Training

March 22, 2017 by Angela Coon

Pure Speed =  7 seconds or less. 

Speed Endurance = 7 to 15 seconds.

Specific Endurance = 15 seconds or more up to about 600m. 100 and 200m runners would not typically run 600m, usually only 400m runners or specialist in 400m. 

Special Endurance = incomplete recovery 1. 150m for 100 and 200m athlete specialist ( complete recovery for the worlds best athletes might be 15 minutes/ incomplete might be ~ 6 to 10 minutes depending on level and age of athlete) 2. 200m runs could be used to 400m and 800m

 

My original thoughts about posting a sample workout was to show how much short speed I did at a 100mh. 

I don't see people people practicing 10's, 20's or 30's as much. Most seem to prefer going straight to the longer distances. 

Practicing 10m of speed when you are fully warmed up and fully prepared to perform speed makes a perfect starting point for me as a coach. First I want to see my athlete at 10m before I increase the distance. 

Once you have practiced a reasonable volume of 10m runs ( we often did 10m in sets of 3 or 4 at a time) then move on to 20m and then 30m. Total volume of runs are progressed over time. As quality of the runs ( defined by visual and actual time, hand or electric) improve, so does the rest as the intensity also will rise. 

 

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