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Hilly Twin Skin Anklet |
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Ultralife Detox |
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Garmin Forerunner 205 |
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Hilly Runners Pouch |
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Ultralife Max |
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Elite coaching special - Clyde Hart coach to Michael Johnson and Jeremy Wariner
Page 12: From 400m to 200m & drill and strength training |
Previous Page |
Switching from 400m to 200m in championships
It was hard to do specific training for 200m in major champs because of all the rounds including the 400m. But Hart had a few ways of helping that transition to occur.
"At Gothenburg we realised Michael had the slowest reaction time in his heat. We went to the warm up track and did reaction work. That still worked the nervous system and got him switched over from the 400m. The music he listened to for the 400m was a lot more mellow than for the 200."
Clyde Hart’s drills and strength training
In terms of drills Clyde keeps it simple. He said: "We do high skips, low skips - it is basic mechanical stuff - I have never seen a kid run sideways in a race yet. The backwards runs we do use. They do stretch out the hamstring and you push off with the feet. We don't do high bounds."
"We also do as many steps as you can in a small space - for example 10 yards."
Another drill his athletes do is what he calls 'Speedmakers'. For this you run the width of a football pitch as slow as you can. ‘Pitter patter’
(fast feet) into the corner then explode - no build up. Run 60 yards
fast with full relaxation – what Clyde calls ‘jaw bounce’ as your face is
fully relaxed. When you are at 60 yards stop using your arms. You are
not putting on the brakes just relaxing and slowing down. Do 4 of these
sprint. The 800m guys do 5 laps, then 4 then 3 then 2 then one.
The athletes do use the gym: "There are certain muscles that need strengthening in the weights room. We feel that abs are key and the upper body is more important than some people seem to think. We do hamstrings and compensate with the quads. There are a lot of pull-ups and dumbbell work, lots of flies, a lot of sit ups with weights."
In conclusion Clyde told us: "Very little of what I do is scientifically proven - it is based on 40 years experience."
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