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Training for the

200/400M Runner
Chris Herriot
Arrowhead High School
WISTCA Past President

herriot@arrowheadschools.org

Background

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High School
Kettle Moraine

College
UW-Milwaukee/ UW La
Crosse

Coaching
KM 97
Waukesha North 02
Arrowhead
Head Coach since 2003

2005 Junior Elite Coaches Clinic

Introduction Questions

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Are there short sprinters and

long sprinters?
How do you instill confidence in
your sprinters?
How do you destroy it?
Does everyone train for the
400?

Are there short sprinters

and long sprinters?

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Yes and No
Every athlete has
strengths and
weaknesses
Any good 100/200
runner can run
the 400
Most lack
confidence not
heart

Building or destroying
confidence in sprinters
Give them workouts
they can do, while
still toughening them
up
Always set them up
for success
Explain the process
Treat the 400M and
the 4x400 as sacred

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100/200 or 400?
100-200 Emphasis

400 Emphasis

Lights out speed

Great endurance
(For a Sprinter)

OR
Hates to run
Lacks confidence

Mark
Duchow
(2012)
47.9
22.01

Or
Loves to work
Is somewhat slow*
Casey
Panawash
Bielinski
(2010)
47.8
22.33

Your kids should be able to

run both
4x200M

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4x400M

Evan Resimus, Chris Pendergast

Casey Panawash-B., Jake Weber

1:28.56

09

Nick Weiand (49.7) Mitch Panton (51.0)

Danny Ziegler (49.9 Casey P-B. (47.8)

3:19.03

10

Steve Radeztsky, Mark Duchow

Jake Mentzer, Karl Tremmel

1:28.62

'13

Mark Duchow (48.2) Sean Berendes (50.1)

Steve Radeztsky (50.8), Ryan Adamski (49.6)

3:19.07

12

Mitch Panton, Justin Froze

Brandon Mortensen, Mark Duchow

1:28.86

'12

Casey Panawash-B(49.8)., Evan Resimius(50.4)

Tim Hucke(49.5), Tyler Zeman (49.6)

3:19.84

09

Nick Weiand, Danny Zeigler

Yanni Haros, Casey Panawash-B

1:29.07

'10

Zick Weiand (49.9), Danny Ziegler (49.7)

Sean Berendes (50.8), Casey P-B (48.9)

3:20.00

10

Nick Weiand, Mitch Panton

Yanni Haros, Casey Panawash-B

1:29.30

'10

Joe Mcfarland, Jake Vis

Derek Steinbach, Wes Kavelaris

3:21.06

07

Eric Jankowski, Mike Berendes,

Brad Peterson, Josh Hurlebaus

1.29.3

03

Danny Zeigler, Jeremy Grams

Casey Panawash-B., Tim Hucke

3:21.58

08

Carl Goehner, Erik Felt,

Brad Peterson, Mike Berendes

1:29.47

Sean Berendes, Tyler Zeman

Tim Hucke, Casey Panawash-B.

3:21.71*

09

Nick Weiand, Jamahl Wright

Yanni Haros, Casey Panawash-B

1:29.84

10

Mike Berendes, Erik Felt

Jason Sleaper, Brad Peterson

Mitch Panton, Sean Berendes

Brandon Mortensen, Mark Duchow

1:29.70

11

Paul Schiller, Joe McFarland

Derek Steinbach Wes Kavelaris

3:21.93

Justin Froze, Sean Berendes

Jahmal Wright, Brandon Mortensen

1:29.83

12

Pat Carew, Erik Felt

Wes Kavelaris, Mike Berendes

3:22.03

04

3:23.57

3:24.60
3:22.80

3:21.75

04

06

05

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Or all three
Evan Resimus, Chris Pendergast
Casey Panawash-B., Jake Weber

4x100M

4x200M

4x400M

1:28.56

09

42.54

3:19.84

Steve Radeztsky, Mark Duchow

Jake Mentzer, Karl Tremmel

1:28.62

'13

43.02

3:24.60

Mitch Panton, Justin Froze

Brandon Mortensen, Mark Duchow

1:28.86

'12

42.38

3:19.07

Nick Weiand, Danny Zeigler

Yanni Haros, Casey Panawash-B

1:29.07

'10

43.35

3:19.03

Nick Weiand, Mitch Panton

Yanni Haros, Casey Panawash-B

1:29.30

'10

43.35

3:20.00

Eric Jankowski, Mike Berendes,

Brad Peterson, Josh Hurlebaus

1.29.3

03

43.1

3:23.57

Carl Goehner, Erik Felt,

Brad Peterson, Mike Berendes

1:29.47

Nick Weiand, Jamahl Wright

Yanni Haros, Casey Panawash-B

1:29.84

10

43.5

3:20.00

Mitch Panton, Sean Berendes

Brandon Mortensen, Mark Duchow

1:29.70

11

42.83

3:22.80

Justin Froze, Sean Berendes

Jahmal Wright, Brandon Mortensen

1:29.83

12

42.90

3:22.61

04

3:21.75

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100-200
Emphasis

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

Arent we all starting from scratch?

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Key Sprint Bio-motor Abilities

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

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Speed Barriers

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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

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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

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

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Hill Workouts

10% or less
Grade no more
Speed (100200M)
<60M 2-3M rest
85%-90%

Tempo (400M)
<300M 5Min Rest
65%-75%

Bleacher Workouts

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Max Velocity
Every Step
Slight Lean
Long Rest

Acceleration
Fast
Lean 45 Degree
Skip Every other
Long Rest

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Sample In and Outs

Hustle and Flow
15/20-15/30-15/40-15/30-15/20-15

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Common
Terminology

Length of
Run

Component and
Description of
Objective

Percent of
Best
Performance

Rest
Interval
Between
Reps/Set

Volume range perSALUTE

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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

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Sample High School Seasonal 100/200M

Breakdown
General
Preparation

Special
Preparation

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Competition

Monday

Extensive Tempo

Extensive Tempo

Intensive Tempo

Tuesday

Speed- /Short Speed

Speed/ Short Speed

Endurance

Speed-Short Speed
Endurance

Endurance
Wednesday

Intensive Tempo

Intensive Tempo

Intensive 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

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General Preparation

Week 1

Running: Extensive
Tempo 70%
1x
4x
1x
2x
1x
4x
1x
2x
1x
4x
1x
0x
Daily Total

100
150
100
150
100

400
300
400
300
400
0
1800

Running: Speed 95%

1x
5x
2x
5x
2x
5x
1x
0x
1x
1x
1x
1x
Daily Total

50
20
20
0
0
0

250
200
200
0
0
0
650

Running: Intensive
Tempo 80%
3x
4x
1x
1x
1x
1x
1x
2x
1x
2x
1x
2x
Daily Total

80
0
0
0
0
0

Running: Speed
Endurance 95%
960
0
0
0
0
0
960

Rest: 45 sec 2min between sets

Technical Work

Rest: Walk Back (1:00-2:00)**

Technical Work
Work 30M out of blocks then work
sticks for 50M **A3 back for 2 of
each set

Rest: 90 sec 5min between sets

Technical Work

On field Strength Conditioning

On field Strength Conditioning

Plyos
2 x hop both feet over line 30 sec

On field Strength Conditioning

2 x hop 1 foot over line 30 sec

Hop for distance and Height both x
10
Hop for distance and Height 1 leg
x 10
Lunges 1 x 20M
Bleachers
1 leg sit and stand x 10
Alt Leg Step ups for height 2 x 8

1x
3x
30
90
1x
1x
100
100
1x
1x
150
150
1x
1x
100
100
1x
1x
150
150
1x
1x
100
100
Daily Total
690
Rest: 3 Min for 30's 5 Min 100's
150's
Technical Work
100= 12 150= 19

On field Strength Conditioning

Plyos
2 x hop both feet over line 30 sec
2 x hop 1 foot over line 30 sec
Hop for distance and Height both x
10
Hop for distance and Height 1 leg
x 10
Bleachers
1 leg sit and stand x 10
Alt Leg Step ups for height 2 x 8

Running: Speed Endurance 95%

1x
3x
200
1x
0x
0
1x
0x
0
1x
2x
0
1x
2x
0
1x
2x
0
Daily Total

600
0
0
0
0
0
600

Rest:
Technical Work

On field Strength Conditioning

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Special Preparation

Week 8

Running: Extensive
Tempo 70%
1x
5x
1x
2x
1x
5x
1x
2x
1x
0x
1x
0x
Daily Total

100
300
100
300

500
600
500
600
0
0
2200

Rest: 45 sec 2min between sets

Technical Work
5 minute rest between second
300's
On field Strength Conditioning
5 x 100
2Min

2 x 300
5min

5 x 100
2Min

2 x 300

Running: Speed
95%
1x
3x
1x
5x
1x
4x
1x
4x
1x
1x
1x
1x
Daily Total

30
50
60
60
0
0

Running: Intensive
Tempo 80%
90
250
240
240
0
0
820

Rest: 3 min
Technical Work
Work 30M out of blocks then
work sticks for 50M
On field Strength Conditioning
Plyos
2 x hop both feet over line 30
sec
2 x hop 1 foot over line 30 sec
Hop for distance and Height
both x 10
Hop for distance and Height 1
leg x 10
Lunges 1 X 60M
Bleachers
3 X 1 leg sit and stand x 8
Alt Leg Step ups for height 4 x
8

1x
3 x 200
1x
3 x 150
1x
3 x 200
1x
2x
0
1x
2x
0
1x
2x
0
Daily Total

600
450
600
0
0
0
1650

Rest: 90 sec 5min between sets

Technical Work

On field Strength Conditioning

3 x 200

90sec

3 x 150

5min
90sec
5min

3 x 200

Running: Speed
Endurance 95%
1x
3x
1x
5x
1x
4x
2x
3x
1x
2x
1x
2x
Daily Total

30
50
160
40
0
0

Running: Special
Endurance I
90
250
640
240
0
0
1220

Rest: 5 Min for IN/OUT 1 Min 40's 3 on

Sets

1x
3 x 150
1x
2 x 300
1x
2x
0
1x
2x
0
1x
2x
0
1x
2x
0
Daily Total

450
600
0
0
0
0
1050

Rest:

Technical Work

Technical Work

On field Strength Conditioning

Plyos
2 x hop both feet over line 30
sec
2 x hop 1 foot over line 30 sec
Hop for distance and Height
both x 10
Hop for distance and Height 1
leg x 10

On field Strength Conditioning

90sec
Bleachers
3 X 1 leg sit and stand x 8
Alt Leg Step ups for height 4 x
8

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Competition

Week 11

Running: Intensive
Tempo 85%
2x
3 x 150
1x
0x
0
1x
0x
0
1x
0x
0
1x
0x
0
1x
0x
0
Daily Total

900
0
0
0
0
0
900

Rest: 90 sec
Technical Work
5 Minute Rest after second
100's
On field Strength Conditioning

Running: Speed
95%
1x
3x
1x
6x
1x
3x
1x
3x
1x
0x
1x
0x
Daily Total

30
50
90
90

Running: Intensive
Tempo 85%
90
300
270
270
0
0
930

Rest: 3 min
Technical Work
Work 30M out of blocks then
work sticks for 50M portion
On field Strength Conditioning
Plyos
2 x hop both feet over line 30
sec
2 x hop 1 foot over line 30 sec
Hop for distance and Height
both x 10
Hop for distance and Height 1
leg x 10
Lunges 1 X 90M
Bleachers
1 leg sit and stand x 20
Alt Leg Step ups for height 2 x
10

1x
4 x 250
1x
2x
0
1x
2x
0
1x
2x
0
1x
2x
1x
2x
Daily Total

1000
0
0
0
0
0
1000

Rest: 5min
Technical Work

On field Strength Conditioning

Running: Special
Endurance I
1x
1x
1x
1x
1x
1x
1x
1x
1x
2x
1x
0x
Daily Total

150
200
300
150
200
0

Running: Speed
Endurance 95%
150
200
300
150
400
1200

1x
3x
30
1x
5x
50
1x
3 x 160
2x
3x
40
1x
2x
0
1x
2x
0
Daily Total

90
250
480
240
0
0
1060

Rest: 5 Min for IN/OUT 1 Min 40's 3 on

Sets

Rest:
Technical Work

Technical Work

On field Strength Conditioning

Plyos
2 x hop both feet over line 30
sec
2 x hop 1 foot over line 30 sec
Hop for distance and Height
both x 10
Hop for distance and Height 1
leg x 10

On field Strength Conditioning

Bleachers
1 leg sit and stand x 20
Alt Leg Step ups for height 2 x
10

Sample High School 400M Seasonal

Breakdown
General
Preparation

Special
Preparation

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Competition

Monday

Extensive Tempo

Extensive Tempo

Intensive Tempo

Tuesday

Speed- /Short Speed

Speed/ Short Speed

Endurance

Speed-Short Speed
Endurance

Endurance
Wednesday

Extensive Tempo

Special Endurance I

Intensive Tempo

Thursday

Speed-

Speed- Short Speed

Special Endurance II

Aerobic
Alactic

Endurance
Anaerobic

Friday

Special Endurance I

Warm-Up
Light Speed (Sticks)

Warm-up
Light Speed (Sticks)

Saturday

Restoration

Restoration/
Competition

Restoration/
Competition

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Week 1

General Preparation

Running: Intensive
Tempo

Running: Speed
95%

Running: Extensive
Tempo 65%

Running: Extensive
Tempo 65%

Running: Special
Endurance I

1 x 10 x 200
1x
0x
0
1x
0x
0
1x
0x
0
1x
0x
0
1x
0x
Daily Total
Rest: 2:08 (32)
Technical Work

1x
5x
50
250
2x
5x
40
400
2x
0x
0
0
1x
0x
0
0
1x
1x
0
0
1x
1x
0
0
Daily Total
650
Rest: 3 min
Technical Work
Work 30M out of blocks then
work sticks for 50M

1x
4 x 400
1600
1x
1x
0
0
1x
1x
0
0
1x
1x
0
0
1x
1x
0
0
1x
0x
0
0
Daily Total
1600
Rest: 45 Sec 2min Between
Technical Work
19.6-39.2-58.8-78.4

1x
4 x 200
1x
0x
0
1x
0x
0
1x
0x
0
1x
0x
0
1x
0x
0
Daily Total
Rest: 5 Min
Technical Work

1x
1 x 300
1x
2 x 200
1x
0x
0
1x
2x
0
1x
2x
0
1x
2x
0
Daily Total
Rest:
Technical Work

2000
0
0
0
0
0
2000

200M Chart
Next Slide

800
0
0
0
0
0
800

300
400
0
0
0
0
700

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200M Pace Chart

REPS

46 47 PR

48 49 PR

50 51 PR

52 53 PR

54 55 PR

56 57 PR

58 59 PR

58 59 PR

60 61 PR

Time

Rest

Time

Rest

Time

Rest

Time

Rest

Time

Rest

Time

Rest

Time

Rest

Time

Rest

Time

Rest

20

40

2:40

41

2:44

42

2:48

43

2:50

44

2:54

45

2:58

46

3:02

47

3:06

48

3:10

19

39

2:36

40

2:40

41

2:44

42

2:48

43

2:50

44

2:50

45

2:58

46

3:02

47

3:06

18

38

2:32

39

2:36

40

2:40

41

2:44

42

2:48

43

2:48

44

2:50

45

2:58

46

3:02

17

37

2:28

38

2:32

39

2:36

40

2:40

41

2:44

42

2:44

43

2:48

44

2:50

45

2:58

16

36

2:24

37

2:28

38

2:32

39

2:36

40

2:40

41

2:40

42

2:44

43

2:48

44

2:50

15

35

2:20

36

2:24

37

2:28

38

2:32

39

2:36

40

2:36

41

2:40

42

2:44

43

2:48

14

34

2:16

35

2:20

36

2:24

37

2:28

38

2:32

39

2:32

40

2:36

41

2:40

42

2:44

13

33

2:12

34

2:16

35

2:20

36

2:24

37

2:28

38

2:28

39

2:32

40

2:36

41

2:40

12

32

2:08

33

2:12

34

2:16

35

2:20

36

2:24

37

2:24

38

2:28

39

2:32

40

2:36

11

31

2:04

32

2:08

33

2:12

34

2:16

35

2:20

36

2:20

37

2:24

38

2:28

39

2:32

10

30

2:00

31

2:04

32

2:08

33

2:12

34

2:16

35

2:16

36

2:20

37

2:24

38

2:28

29

1:56

30

2:00

31

2:04

32

2:08

33

2:12

34

2:12

35

2:16

36

2:20

37

2:24

28

1:52

29

1:56

30

2:00

31

2:04

32

2:08

33

2:08

34

2:12

35

2:16

36

2:20

27

1:48

28

1:52

29

1:56

30

2:00

31

2:04

32

2:04

33

2:08

34

2:12

35

2:16

26

1:44

27

1:48

28

1:52

29

1:56

30

2:00

31

2:00

32

2:04

33

2:08

34

2:12

25

1:40

26

1:44

27

1:48

28

1:52

29

1:56

30

1:56

31

2:00

32

2:04

33

2:08

24

1:36

25

1:40

26

1:44

27

1:48

28

1:52

29

1:52

30

1:56

31

2:00

32

2:04

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Week 6

Special Preparation

Running: Intensive
Tempo

Running: Speed
95%

Special Endurance I

1x
7 x 200
1x
0x
0
1x
0x
0
1x
0x
0
1x
0x
0
1x
0x
Daily Total
Rest: 1:56 (29)
Technical Work

1x
3x
30
90
1x
5x
50
250
1x
4 x 160
640
2x
4x
60
480
1x
1x
0
0
1x
1x
0
0
Daily Total
1460
Rest: 3 min
Technical Work
Work 30M out of blocks then
work sticks for 50M

1x
4 x 300
1200
0x
0x
0
0
0x
0x
0
0
0x
0x
0
0x
0x
0
0x
0x
0
Daily Total
1200
Rest: 5 Min
Technical Work
First 50 Hard Next 150 fast and
relaxed Kick last 100

1400
0
0
0
0
0
1400

Running: Extensive
Tempo 65%
1x
1 x 600
1x
1 x 400
1x
1 x 200
1x
1 x 400
1x
1 x 600
1x
0x
0
Daily Total
Rest: 2 Min
Technical Work
1:46-64-32-64-1:46

600
400
200
400
600
0
2200

Running: Pool/
1mile Jog Stride
1x
1 x 1600
0x
0x
0
0x
0x
0
0x
0x
0
Daily Total

Rest:
Technical Work
(West Bend)

1600
0
0
0
1600

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Competition

Week 9

Running: Intensive
Tempo

Running: Speed 95%

Running: Special
Endurance II

Running: Pre Meet

~65%

Myrhum

1x

6x

200

1200

1x

3x

30

90

1x

2x

500

1000

1x

3x

200

600

0x

0x

1x

0x

1x

6x

50

300

0x

0x

1x

5x

50

250

0x

0x

1x

0x

1x

4x

160

640

0x

0x

0x

0x

0x

90

270

0x

0x

0x

0x

0x

0x

0x

1x

0x

1x

3x

1x

0x

1x

0x

1x

0x

1x

0x

Daily Total
Rest: 1:52 (28)
Technical Work

1200

Daily Total

1300

Daily Total

0x

0x

0x

0x

0x

0x

1000

Daily Total

Rest: 3 min

Rest: Full Recovery

Rest: Walk back rest for 200's

Technical Work
Work 30M out of blocks then work
sticks for 50M portion

Technical Work
45 sec 300 kick last 200

Technical Work
50M running sticks

Daily Total

0
850
Rest: Full Recovery between
Technical Work

500
0
0
0
500

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

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What is periodization

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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?

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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

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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

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

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.

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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)

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Parting Words

Good luck this

season!
Dont be afraid to try
something new.

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Junior High
Considerations

Problems with Junior High

Season

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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

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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

4 week Junior High Season

Monday

Wednesday

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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

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Sprint Relays
Chris Herriot
Arrowhead High School
WISTCA Past President

herriot@arrowheadschools.org

Sprint Relay Exchanges

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

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Getting Started

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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

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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! ! ! ! !

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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

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#1 to #2
2009 NEWBALANCE NATIONAL
CHAMPIONSHIP 4X200

800M Relay

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800M Relay

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800M Relay

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#3 to #4
2009 NEWBALANCE NATIONAL
CHAMPIONSHIP 4X200

800M Relay

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800M Relay

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800M Relay

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800M Relay

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800M Relay

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1600M RELAY

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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

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

Drills
Stress at all times

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Proper Form

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

Wall
Side lying

Cycle Drill

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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

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Wall Drill

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Form Drills for Max V

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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

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Form Drills should be placed

in warm-up

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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

Sprint Philosophy

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If you want to race

fast you have to
train fast!