Coaching tips
Short, practical ideas from Dean you can use at your next session. These four are his training principles for speed development.
Intensity: run fast to get faster
It isn't speed work until the athlete is running above 90%. Work at 95 to 97% to develop technique, and at 100 to 103% to get faster. 100% is maximal effort. 103% takes help: a tailwind, or a slight decline of 1 to 2 degrees. The improvement comes from intensity.
Frequency: two or three sessions a week
At least two sessions in a seven-day cycle, for example one speed and one agility. At most three, for example two speed and one agility.
Volume: count the fast metres
Per session. Mixing acceleration and max speed: about 500 m at 97 to 100%, for example 2 sets of 4 to 5 x 50 m. Direct max speed from a flying start: about 300 m, for example 2 sets of 4 to 5 x 30 m, or 2 sets of 2 to 3 x 20/20/20 m (20 m fast, 20 m float and relax, 20 m fast).
Complexity: add it with care
Athletes need more complex work to keep progressing, but complexity competes with intensity. Make the movement too complicated and you get load without progress.
A letter from Dean, every two weeks
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