Alternates for MaxV work

    Posted In: Sprints

        • Participant
          Josh Hurlebaus on October 31, 2006 at 8:49 am #12337

          We have a very small indoor facility at my college. It has a three lane track with the outside lane being just under 150m, so the curves are pretty tight AND the straights are short. We also don't have an outdoor track. Given these conditions, what would be some good workouts for top speed? I have tried flying 30's, but I can barely hit top speed before I hit the curve. At most, I have 10m of top speed work per rep because of this.

          Would stairs focusing on vertical forces be an alright substitute? I have a turf football field that I can use when there isn't soccer or football on it, but I wasn't sure if the softness would negatively effect my top speed.

          Any suggestions would be appreciated

        • Participant
          utfootball4 on October 31, 2006 at 8:52 am #58380

          i think the fb field would be fine and you could do some things in the weightroom. there are many people here that have similar problems so they can give u better answers.

        • Participant
          davan on October 31, 2006 at 8:59 am #58381

          We have a very small indoor facility at my college. It has a three lane track with the outside lane being just under 150m, so the curves are pretty tight AND the straights are short. We also don't have an outdoor track. Given these conditions, what would be some good workouts for top speed? I have tried flying 30's, but I can barely hit top speed before I hit the curve. At most, I have 10m of top speed work per rep because of this.

          Would stairs focusing on vertical forces be an alright substitute? I have a turf football field that I can use when there isn't soccer or football on it, but I wasn't sure if the softness would negatively effect my top speed.

          Any suggestions would be appreciated

          Vertical plyos will help you a TON. They really do help with top speed, esp. if you have no other options. This was part of Zhanna Block's prep since she had minimal indoor facilities and there are others who have done similar things.

          10m should be alright for some work. Remember people aren't holding top speed much longer anyway unless they're a pro (most pros don't even go past 20m for their top speed), so it shouldn't be that bad. Get a 10-15m jog on the bend and try to turn a bit to maintain something and then build a bit more for your flies.

        • Participant
          Josh Hurlebaus on October 31, 2006 at 9:31 am #58382

          I've never done a vertical plyo session as a replacement for MaxV. How many foot contacts would be sufficient?

        • Participant
          utfootball4 on October 31, 2006 at 9:35 am #58383

          I've never done a vertical plyo session as a replacement for MaxV. How many foot contacts would be sufficient?

          it think it would depend on which plyo u r talking doing and the other training components that r in place already. if we are talking bout hurdle jumps or depth drop/jump anywhere from 20-60.

        • Participant
          davan on October 31, 2006 at 9:48 am #58384

          Agree with UT. You can do various types of jumps… hurdle hops (both where you stick the landing and where you rebound over multiple hurdles), box jumps from a walk/jog/etc., depth jumps (for short periods of loading 2-4 weeks or so).

          Again, they are not the same and obviously the running is most desired, but it can help and work.

        • Participant
          gin2312002 on October 31, 2006 at 7:23 pm #58385

          We have a very small indoor facility at my college. It has a three lane track with the outside lane being just under 150m, so the curves are pretty tight AND the straights are short. We also don't have an outdoor track. Given these conditions, what would be some good workouts for top speed? I have tried flying 30's, but I can barely hit top speed before I hit the curve. At most, I have 10m of top speed work per rep because of this.

          Would stairs focusing on vertical forces be an alright substitute? I have a turf football field that I can use when there isn't soccer or football on it, but I wasn't sure if the softness would negatively effect my top speed.

          Any suggestions would be appreciated

          what about in the middle f da track?? are there any lanes there

        • Participant
          Josh Hurlebaus on November 1, 2006 at 12:02 am #58386

          The center of the track is the basketball court, and I can't exactly run in spikes on that.

          Thanks Davan and UT on that info above.

        • Participant
          pzale8018 on November 2, 2006 at 3:06 am #58387

          Agree with UT. You can do various types of jumps… hurdle hops (both where you stick the landing and where you rebound over multiple hurdles), box jumps from a walk/jog/etc., depth jumps (for short periods of loading 2-4 weeks or so).

          Again, they are not the same and obviously the running is most desired, but it can help and work.

          Just to add to this…

          I'd be a little careful with drop/depth jumps.  They are pretty hard on the system and are an invitation to injury if you're doing them wrong or from too high a height.
          Like davan said, dont' do them very long, and I wouldn't put a huge volume in each session either. 
          Lastly, keep the height low.  You don't want to get any higher than about 18inches, especially if you're not very experienced with them.

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