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February 6, 2002
Article # 10 (Read about
the series) - Download
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Developing a Kick is all in your Mind!
by Glenn Venturini, MS, MPT
It can be very frustrating when you have stayed
in contact with a runner throughout the race and then over the
last lap he or she pulls away from you. You've trained hard through
the summer and cross-country seasons and would expect to have
more left in the tank for the last lap. What happened? You probably
have not mentally and physically rehearsed a strong finishing
kick. This article will describe how you can develop a positive
mind set about finishing strong, thereby giving you a better chance
to place high or win. Remember, the mind is a powerful influence
in sports performance.
Developing a positive mind set and improving
speed over the last lap starts in your mind. I have always thought
if you want to have a strong finishing kick you have to think
and train that way. If you want to develop a strategy for finishing
strong, then practice finishing strong. Actually, it is very easy
to do. Here are some ideas for you to discuss with your coach:
* On the days you are doing distance work, sprint the last
portion of the workout. Start with short distances of 20-40 meters
and over the course of 2 or 3 months build up to a 300-400 meter
kick or what ever is appropriate for your race. When sprinting
remember to accelerate quickly and in a relaxed fashion (even
though you are tired, you can learn to relax to prevent "tightening
up" which will decrease your arm/leg turnover and could result
in a slower finishing kick).
* Practice different race situations.
Some scenarios to imagine are a lead runner in front of you, say
10 meters, pass him or her with a burst of speed and drive hard
but relaxed the next 100 meters to the finish line. Or, be the
lead runner, imagine someone moving up on your shoulder; imagine
not letting him or her pass you. React quickly and sprint the
last 200 meters hard through the finish. Another scenario might
be a runner sprinting past you, imagine you are able to react
quickly and pass them and run hard the next 300 meters through
the finish line. You and your coach can vary the length of the
sprint to the finish line. In all of these situations, imagine
being the first one to the finish line! Believe in yourself.
* When practicing these techniques at
the end of an easy or hard distance run, it will make it much
easier to react in a race because you have mentally and physically
rehearsed in advance. When you are kicking towards the finish
line here are some strategies you should follow:
• Review the racing plan with your coach
a few days in advance and run a "perfect race" in your
mind 50-75 times. This should be done in a quiet and comfortable
place,
• Do not "save energy" for the kick by slowing
down during the race and losing contact with your target runner,
• When passing do not look back, focus on your task,
• Pump your arms, the arm drive will help power the legs,
• The first few strides of the kick need to be quick, so
the competition doesn't have time to react,
• Always run through the finish.
If two runners are racing shoulder to shoulder
to the finish line, the individual who believes they can win,
usually will. Belief comes from faith in your ability. Faith in
your ability comes from your attitude and the positive experiences
you have from racing and performing good workouts. Remember conference,
district and state champions probably use some of these techniques,
especially when a race is expected to be competitive. Using these
techniques helped me to become a better finisher and I know it
can help you.
Information
on this website is from third party sources that we believe to
be reliable. However, we have not independently verified any of
the claims, facts or opinions contained in any such material.
The owner of this website, and its agents, employees, officers,
directors and representatives therefore disclaim any liability
for any persons's reliance on this information, and this information
is presented without any warranty whatsoever. Before making any
change to training or treatment, or otherwise taking any action
in reliance on the information presented, an athlete should consult
with his or her parents, coach and physician.
For more information, or with questions, please email: PaulR@PainRelief-PT.com
