FORM & TECHNIQUE

SPRINTS

GOLD MEDAL MINDSET BUTCH REYNOLDS

ACKNOWLEDGEMENTS• Set the world record at the time of 43.29 seconds in the

400 meter race in Zurich Switzerland in 1988. Also set a world record in the 4X400 Relay at 2.54.29 seconds.

• United States Olympian in 1988, 1992, and 1996. • Received 1 Gold Medal and 1 Silver Medal.• World Championship Games:

• Received 5 Gold Medals, 2 Silver Medals and 1 Bronze Medal in those competitions.

• Inducted in to the Ohio State Hall Of Fame in 1995.• Participated in 5 Olympic Trials • Associate Head Track and Field Coach at Ohio Dominican

University• Founder of the Butch Reynolds Speed Academy and Butch

Reynolds Care for Kids Foundation

MY PHILOSOPHYGold Medal Mindset

You will never achieve great Form & Technique if you don’t have the right mindset

1. Always Do Your Best 6) There Are Many Ways To Solve A Problem 2. Never Give Up 7) Life Is Like A Book, You Turn One Page At A Time 3. Keep A Positive Attitude 8) Proper Preparation Prevents Poor Performance 4. Always Have A Goal 9) Success=Dedication, Commitment & Sacrifice 5. Except Life’s Transitions 10) Have A Strong Team

• https://youtu.be/0y30DFZ6cSg

BE PREPARED TO THINK OUTSIDE THE BOX• The idea of change can be tough. • “Our minds are lazier than our bodies”

• Let’s consider different techniques as it relates to sprinting• “Instead of thinking outside of the box, get rid of

the box”

• Sound preparation principles and good work ethic will lay the foundation for results. • “Proper Preparation Prevents Poor Performance”

SPEED• Our objective is to gain speed through FORM & TECHNIQUE. Before

you can have great F & T you need the right MINDSET

• Speed work demands a high level of motivation and concentration

• Speed is a motor task, helps with force application and how to excel in this task you need great FORM & TECHNIQUE

• You can learn to run faster through correct mechanics and situational awareness. Correct arm action is very important, this helps acceleration and ultimately plays a role in balance

SPEED• Athletes need to be taught correct exercise to build mobility in the

joints that will enable them to perform efficiently and effectively.

• F & T will increase linear speed, increase reaction time, increase focus and agility.

• F &T will also prevent injuries if done correctly

THE DIFFERENCE BETWEEN F & T

• Form • Standing still foundation of your mind and body as it

relates to running

• Technique • The correct movement of the body while running

FORM• The difference between qualifying for finals/state/nationals

• What we know

• What I what YOU to know

DRILLS

TRAINING MINDSET• Use drills and exercises that utilize the same muscles and forces

used in the actual event. • How to develop great SPEED through FORM

• Rituals • Dynamic warm up

DRILLS• Resistance Training: Sleds, Bands, Wall Runs, Sand Routines

• Bounding: Single Leg, Double Leg, Straight Leg, Box Jumps

• Speed Latter Drills: Cones, Hurdles

• Strength Circuit: Body Weight Exercise, Vertex, Lunges

WHAT NOT TO DO • Don’t just go through the motions

• Arms

• Head

• Feet

• Back Kick

FORM

POSTURE (TECHNIQUE)

TECHNIQUE• Stride Efficiency through Hill/Stair work early in season• Breathing Exercise • Posture and Rhythm – Always enforce good posture and teach a

sense of rhythm• Technique will improve your acceleration. • Helps with Injury Prevention• What to Look For

Full extension of knee, hip and shoulder (Hip Extension)Front shin angle as it relates to body angle. You want to see a straight line from support leg to head. Recovering shin angle should be less than parallel to ground for first 3 stepsMax Speed Mechanics

Toe-up, Heel up, Thigh up, Hips Tall, Step over the opposite knee

TECHNIQUE

RECAP

When FORM & TECNIQUE mechanics fail, the quality of speed endurance

running will not be enhanced

QUESTIONS

• FORM

• TECHNIQUE

• MINDSET

• WORKOUTS

• VIDEO ANALYSIS