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Wednesday, February 28, 2018

TAC COMBINE - 20m SPRINT

I'll be assisting with testing again for the TAC Combine run by the guys at Rookie Me.

We had the induction today where we went over the tests, especially the new aerobic test, the Yo-Yo Test, which is new for a lot of us who have done the beep test in previous years.

We'll be testing:

- 20m Spint
- Yo Yo
- Agility
- Standing Vertical
- Running Vertical

Here are some tips to maximise your 20m Sprint test before next weekend.

GET YOUR ARMS RIGHT #1

They mentioned this in the induction but I;ve seen it from a lot of blokes in my team that I've been doing the fitness work for this year, but you need to start with the opposite arm to your lead leg in front.

It's actually how you walk - try and walk with the same arm and leg swinging forwards at the same time, I bet you can't.

So it stands to reason you probably won't post your fastest time with this method either.

GET YOUR ARMS RIGHT #2

You'll have been taught to start with your arm way up in the air to avoid passing through the starting lasers too early but when I've tried it I find it to be too long a lever plus it takes some of your acceleration mechanics out of play from starting to upright.

Before you get to the testing day, try starting with your hand up on your head, making your lever shorter yet still allowing you to start n a more acceleration dominant, forward leaning position.

You can see what I'm talking about if you pause the very start of this video:



RUN FAST, BUT DON'T TRY TO RUN FAST

This one seems counterproductuve but what I mean is don't "strain" yourself to try and run fast.

Strain = Tension.

Tension + Explosive Contractions = Potential Injury + Slower Times

Drive hard for your first 5 - 6 steps, taking you to the 10m mark then continue to drive hard, but not harder as you arrive at, or hit, max velocity.

This is worth practicing before the testing day.

PRACTICE THE DRILL!

Each of the combine tests is a specific skill in itself.

Practice your starting stance.

Practice your explosive first step.

Practice horizontal displacement.

Practice driving the middle portion of the test.

Practice running fast, but not trying to run fast.

TIME YOURSELF

Get out and time yourself this week to give you a ball park figure of where you're at.

Say you get a 2.9secs hand held time, then going by Jimson Lee at speedendurance.com, add .24 to that for 3.15secs and tere's your estimate.

Now if your first run is slower then that then you need to quickly determine your error and fix it up before your next run and again if needed for run 3.

You might just need to make your first step better, drive for a little bit longer or relax just a little bit better to drop your time. 

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