LEA SPRUNGER DEVELOPING 400M AND 400M HURDLES LEA SPRUNGER LEA SPRUNGER LEA SPRUNGER LEA SPRUNGER BEST PRACTICE CASE LEA SPRUNGER

Transcription

1 DEVELOPING 400M AND 400M HURDLES BEST PRACTICE CASE EUROPEAN CHAMPION M HURDLES Born in 1990 (28 years old) 183cm / 68 Kg Bachelor in Management&MarkeRng Professional athlete Started with athlercs in her club in 2000 (10y) 2007: Beginning of our collaboraron - > February 2012: Heptathlon - > August 2014: 200m From Autumn 2015: 400m Hurdles NATIONAL RECORDS: 200M M i M M i Olympic Games: 2x (1x200 / 1x400H) World Championships: 4x European Championships: 4x Indoor WC: 1x Indoor EC: 3x 5 years as the captain of the 4x100 (7 naronal records) 1

2 European Champion in Berlin (400H) 5th WC London 2017 (400H) 3rd EC Amsterdam 2016 (400H) 3rd U20 EC Novi Sad 2009 (heptathlon) 1st EYOF Belgrad 2008 (4x100m) 5th European Indoors Belgrade 2017 (400) NOVI SAD 2009: HEPTATHLON 1. Carolin Schäfer 2. Katherina Cachova 3. Lea Sprunger 4. Dafne Schippers 5. Nadine Broersen CAREER DEVELOPMENT 1. HEPTATHLON VersaRle educaron Speed and power Harmonious body development CAREER DEVELOPMENT 1. HEPTATHLON - Technical abilires / Learning abilires - Endurance - Long term perspecrve: Long sprint and long hurdles - CombinaRon with the 4x100 relay 2

3 Oktober November Dezember Januar Februar März April Mai Juni Juli August September Oktober Lu 1 x1 1 1 Mo/lu Ma x1 400H R1 Me H SF/200 F Je Do/je Ve DL Lausanne (400H) H F Sa GGB-Meeting 2 HEM Glasgow Citius Bern 5 4x400 F R1 Di GGB-Meeting x400 F So/di Lu 8 Start Training Bellinzona? 7 Mo/lu Ma Di/ma Me Torun (400) Mi/me Je DL Rome (400H/400) Do/je Ve DL Monaco (400H) Fr/ve Sa Zofingen ETCH Super League 7 12 Sa/sa World Relays Di Metz (300) So/di Lu Basel Mo/lu EUR-USA Ma Luzern? Di/ma Me Mi/me Je Do/je Ve Fr/ve Sa Atletica Genève Sa/sa Hallen-SM Di DL Birmingham (400) So/di Lu Mo/lu Ma Di/ma Me Mi/me Je Do/je Ve Fr/ve SM Basel Sa DL Paris Sa/sa Di Biel-Bienne Meeting So/di Lu Mo/lu Ma Di/ma Me Mi/me Je Langenthal DL Weltklasse Do/je Ve Fr/ve Sa Voyage Sa/sa Di Chaux-de-Fonds 29 So/di Lu Mo/lu Ma Di/ma CAREER PLAN CAREER PLAN M Basic speed Explosive strength deveolpment First experiences in Major Championships by the seniors M - Not the real sprinter - Performance density worldwide (WC/OG) CAREER PLAN M HURDLES 400M CombinaRon of tacrc and condironnal parameters Long legs and stride padern (rhythm) European athletes are very comperrve Medals perspecrves (WC/OG) Not only about genercs but also about talent, technique and hard work TRAINING PROGRAM YEAR PLAN MASTERPLAN SAISON 2019 MACOLIN WM DAVOS (TBC) BELEK TRAINING CAMP? (TBC) WM Doha 3

4 YEAR PLAN MAIN ISSUES REVERSE PLANNING HOW MANY WEEKS TO THE MAJOR CHAMPIONSHIPS? HOW MANY WEEKS BETWEEN 2 PEAKS OR 2 IMPORTANT COMPETITIONS? HOW MANY COMPETITIONS DO WE NEED TO GET READY? HOW MANY RECOVERY WEEKS OR BREAKS? MAIN GOALS / MAJOR CHAMPIONSHIPS INTERMEDIATE GOALS INDOOR SEASON (YES OR NO) TRAININGS CAMPS INTERNATIONAL MEETINGS WEEK PLAN MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY SPRINT SPECIAL SPECIFIC STRENGTH SPEED HURDLES SPECIAL STRENGTH STRENGTH TRAINING PROGRAM PLAN D'ENTRAÎNEMENT SAISON 2018 ATHLETE DISCIPLINE Lea Sprunger 400m haies SEMAINES PERIODE 52_05 Précompétition 1 LUNDI MARDI MERCREDI JEUDI VENDREDI SAMEDI DIMANCHE 52 FORCE 1 PM: PUISSANCE ALACTIQUE % p ' AM: VITESSE Test sur 45x60m p.8' PM: FORCE 2 + Sauts AM: DEPARTS avec et sans luge PM: ENDURANCE 2x (5x200) p.1' P.6' AM: CAPACITE LACTIQUE 5x300 p.5' 1 FORCE 1 CAPACITE LACTIQUE: 2x ( ) p.5' P.12' FORCE 2 ENDURANCE-VITESSE: 6x120 90% p.5' AM - Hurdles: Starts H1 + 4xH (14s) PM - Endurance: 15' + 2x (6x200) r.1' R.6' AM - Strength 2 AM - Speed endurance: 2x (4x100) 90% r.2' R.10' PM - Bicycle + core AM - Specific Endurance: 4x300 90% r.10' AM - Hurdles: Starts H1-H3 + Hurdles with 8 steps PM - Endurance: 15' + 3x (4x200) r.1' R.6' AM - Strength 2 AM - Speed endurance: 2x (5x80) 90% r.2' R.10' PM - Bicycle + core AM - Specific Endurance: % r.12' 2 AM - Speed: / AM - Speed endurance: 80/ / r.6-8' % r ' PM- Strength 1 3 AM - Speed: r.8' PM- Strength 1 4 AM - Speed: / AM - Speed endurance: 200/ / r.8-10' % r.12' PM- Strength 1 AM - Hurdles: Starts H1-H3 AM - Strength 2 AM - Speed endurance: 4x603x80-2x100 90% r.2-3-4' R.10' PM - Bicycle + core AM - Specific Endurance: 3x350 92% r.12' ENDURANCE: 15' + 2x (4x200) p.1' P.6' + core SPECIFIQUE 400: % p.15'-4' FORCE / SAUTS Voyage en train (09:44 ou 10:44) et warm up accélérations KARLSRUHE: 400M Voyage retour: 10:00 ou 11:10 5 AM - Speed endurance: 4x150 95% r.12' 4

5 Training results Video analysis Good communicaron Blood tests MONITORING PUT YOUR SPORT IN THE CENTER AND ORGANIZE THE REST AROUND TAKE THE RIGHT DECISIONS TO THE RIGHT TIME SURROUND YOURSELF WITH THE BEST TEAM KEEP CONTROL ON EVERYTHING: SPONSORS, MEDIAS, COMPETITION PROGRAM BUILD HIGH PERFORMANCE BODY AND HEAD 5

6 PREVENT INJURIES FROM GENERAL TO SPECIFIC ( THE IMPORTANCE TO BE VERSATILE) FIND THE BEST TRAINING CONDITIONS BE A FANATIC IN THE GYM ENDURANCE SHOULD BE YOUR BEST ENEMY 6

7 PRACTICE YOUR SPEED ALL OVER THE YEAR FROM SHORT AND LONG TO SPECIFIC QUESTIONS? 7