Speed Development Drill "INS & OUTS"
Posted: Tue Dec 23, 2003 11:52 am
What are "INS & OUTS"?
INS are 100% intensity or all-out maximum velocity runs. OUTS are "maintenance" or recharging phases where speed and stride frequency are maintained but maximum effort is controlled. The reason for modeling velocity runs using INS and OUTS is to allow the nervous system to recharge itself.
Hold your breath at the start through the acceleration phase 10 to 15 meters. During the transition phase 5 to 15 meters gradually exhale. This phase is often referred to as an "out" phase where you "line up or square up" the body to get ready to run fast in the first IN of the velocity phase. The transition phase is the "link" to maximum velocity where stride frequency and stride length are highest.
After completing the pure acceleration and transition phases, hold your breath once again for the first IN while trying to run faster than you have ever run before.
Exhale during the OUT phase as you sprint maximum velocity and try to minimize deacceleration.
End on an IN, holding your breath and attempting to pick up your velocity.
100 meter model:
Start to 15 meters hold breath
15 to 20 meters breathe out
20 to 40 meters hold breath
40 to 45 meters breathe out
45 to 65 meters hold breath
65 to 70 meters breathe out
70 to 90 meters hold breath
90 to 95 meters breathe out
95 to 100 meters hold breath
Reference:
Coach Brent McFarlane. Speed... A Basic and Advanced Technical Model