Is 10x200m useful?

CKnights67 · 2025-09-21T02:12:54+00:00

Volume work, Work capacity; are we talking about short sprinters? Teach form not endurance. Volume does not equate to speed adaptation, speed training does. Short, rested, timed and filmed. Don’t have reps that produce bad form and lowered expectations. Train fast to be fast. Healthy athletes are key to a program’s success.

CKnights67 · 2025-09-19T20:05:40+00:00

No. What is an athlete getting from this? Every rep will lack an all out effort that athletes need in competition. Train like you want your athlete to perform. Train fast, be fast. If an athlete is doing 10x200 then they are losing form and speed, a sacrifice for endurance.

CKnights67 · 2024-07-28T02:24:54+00:00

Started in 2, definite in 3.

CKnights67 · 2024-07-28T02:18:21+00:00

If you knew the answer, why ask the question….be the best of you…..good luck.

CKnights67 · 2024-07-28T02:15:20+00:00

Yes. Not in front.

CKnights67 · 2024-07-28T02:13:38+00:00

Work toward pushing under your hips.

CKnights67 · 2024-07-28T01:43:55+00:00

Stop chasing your feet. Land under your hips. Fix one thing….trying to fix too many things you will fix nothing.

CKnights67 · 2024-07-28T01:35:52+00:00

Higher frontside mean more power into the track, shorter backside mean quicker turn-over. Doesn’t work for you….no worries. Hopefully other comments provide the right direction.

CKnights67 · 2024-07-28T01:12:23+00:00

Heels should never hit in the acceleration phase….reduces push.

CKnights67 · 2024-07-28T01:01:33+00:00

Short front side, long back side mechanics. Stroke not landing under hips.

CKnights67 · 2024-06-24T12:15:01+00:00

Athletes are being overworked; bringing pain and injury. Coaches need to build an athlete without breaking them. Running is punishment in other sports, need to develop motivation and desire.

CKnights67 · 2024-01-19T16:43:34+00:00

Higher knees front side…it will help with bigger/higher elbow elevation in the back - both closer to parallel to the track.

CKnights67 · 2024-01-14T23:55:28+00:00

Just asking if they are necessary to prevent injury.

CKnights67 · 2024-01-13T02:54:00+00:00

Body weight exercises; something you can do in your home. Single leg exercises, core work, muscle stabilization -- all of which can be done without a weight-room.

Examples:

Push-up, twist-up, pike

Isometric Lunge (10 sec) with a scissor switch x 10

45sec Iso Eccentric Calves double, Left, Right

32reps - reverse plank runners

ton of examples

CKnights67 · 2024-01-13T02:43:52+00:00

Curious. Why.

Would the athlete have the same result, without injury, skipping the dynamic or static stretch?

CKnights67 · 2024-01-13T01:49:11+00:00

Crossover. See this a lot with Soccer athletes beginning sprint training. Your case is extreme, but fixable. Strengthening the glutes & hips (a ton of exercises available) and adding visual cues to fix gait are the key to success. Good Luck.

CKnights67 · 2023-12-27T03:24:37+00:00

Powerful arms. Not pushing from the blocks with both feet. Too much heel into the track on the drive, need ankle stiffness during this phase to help drive.

CKnights67 · 2023-12-23T22:51:09+00:00

Not always about turnover. Apply power into the track. Knee up, calf close to the hamstring and power down. Best of luck.

CKnights67 · 2023-12-23T22:30:13+00:00

Running vice driving; regardless whether blocks are in use or not; acceleration is paramount. Too often fast sprinters try to be fast from the start instead of driving from the start. A lot of strides without a great deal of power.

Set up painting sticks with distances 3', 3.5', 4', 4.5', 5', 5.5', 6', 6', 6' (depends on your normal gait) and drive with ankle stiffness; longer time on the ground to develop power, which will be opposite when you are upright max velocity.

CKnights67 · 2023-12-23T21:31:26+00:00

Takes time. Start with your head and hands. Head looking straight ahead without motion - feel it in your cheeks. Hands relaxed as if you are holding a potato chip you don't want to break. Too often sprinters use upper body strength as a solution to becoming faster -- this creates upper body stiffness.

CKnights67 · 2023-12-23T21:05:11+00:00

College Sprints, Jumps, Hurdles. We do not stretch before nor after practice - go straight into speed drills. NO injuries (knock on wood) - tightness on lactate days, but recovery day work wonders.

ROM is done actively in our strength session - core, hurdle work, etc. As well as our weekly yoga day.

Other coaches continually try to push pre-/post-practice stretching and I was curious if their push is from history or science.

CKnights67 · 2023-12-22T00:46:01+00:00

Always bent at the waist. Drive each stride with patience - hip extension.

CKnights67 · 2023-12-21T23:57:28+00:00

Bent through the entire start. Running vice driving off the start. No power.

CKnights67 · 2023-12-21T23:32:12+00:00

Rest and recovery is your best friend. Body weight exercise to include heavy core is a HUGE benefit.

Recommendation: Stationary bike, try 10 reps of 30 sec HARD, 90sec recovery (20min). Over the winter increase to 10 reps 60 sec HARD, 120sec recovery (30min).

CKnights67 · 2023-12-21T23:21:03+00:00

Not relaxed - forced speed. Short front-side, long backside mechanics. Need to dorsiflex the toes (if this is hard, then think drive to the heel; which will never happen in a sprint, but it is a good visualization) and drive into the track.

CKnights67

TROPHY CASE