[Zack Trapp]

Zack Trapp on November 10, 2012 at 2:38 pm #18599

Okay, whenever I read anywhere about flying sprints I here completly diffrent things(ei. some people run them w/ max speed run ins, some with builds, etc.) I was wondering what would be the benefits and drawbacks of diffrent methods for each.

[Mccabe]

Mccabe on November 10, 2012 at 11:48 pm #118368

Definition is important here, to train max velocity you need to be at max velocity. I’ve seen people describe a “non flat out max velocity run”. If I was to do a fly I would have a build up so I am at close to if not at top speed before I get into the “Fly zone” or whatever you want to call it.

[Zack Trapp]

Zack Trapp on November 11, 2012 at 3:33 am #118371

I was asking more along the lines of what would be the diffrence in benifits between sat coming in at submax and then picking up speed as upposed to coming in at Vmax and then floating.

[star61]

star61 on November 11, 2012 at 6:33 am #118377

I was asking more along the lines of what would be the diffrence in benifits between sat coming in at submax and then picking up speed as upposed to coming in at Vmax and then floating.

Zack,

Keep in mind the primary goal in any Max Speed training….trying to elevate or improve the maximum velocity you can run.

Buildup, run in, acceleration zone: These refer to the distance needed to reach Max V or something close to it. For elite sprinters, they may need at least 50m to reach 95% Max V. Slower sprinters may reach 95% at 40m or less.

MaxV phase: the balls to the wall, maximum sprinting speed lasting 10-30m. You are runing at near maximum speed and, as Callum insinuated, often holding very little back, trying to reach a new Max V.

You should be relaxed, optimally, but reaching Max V is the goal. You can do other types of Max V work to work on relaxation such as fef and efe sprints.

[Lee Ness]

Lee Ness on November 13, 2012 at 12:25 am #118397

Zack
There’s no floating involved in a MaxV fly run, that’s why they are so short.As otherss have said, maxV is the maximum speed you can run.
My team try to hit maximum just before they hit the zone and then run absolutley flat out through the zone.
Some take longer to build up than others. My long sprinters like a longer build-up. As star says, the short sprinters will build over 30-40m from a standing start, building up using maxV mechanics, rather than a pure acceleration phase.
If I remember from another thread, you’re still quite young, so 10 or 20m flys are probably enough. Quality of the fly is better than trying to extend it and losing form or speed.