GERARD MACH SPRINTS AND HURDLES MANUAL PDF

No copyright infringement intended. Injuries and Injury Prevention in Sprinting and Hurdle Events Written by Gerard Mach The most common and typical injuries in the sprinting events are hamstring pulls, shin splints and Achilles tendon problems. All injuries are basically the result of too intensive training programs or through training programs executed on too hard surfaces for too long a period of time. The first symptom of tiredness by a sprinter will be a slight soreness of the hamstring muscle and the calf muscle.

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No copyright infringement intended. Injuries and Injury Prevention in Sprinting and Hurdle Events Written by Gerard Mach The most common and typical injuries in the sprinting events are hamstring pulls, shin splints and Achilles tendon problems. All injuries are basically the result of too intensive training programs or through training programs executed on too hard surfaces for too long a period of time.

The first symptom of tiredness by a sprinter will be a slight soreness of the hamstring muscle and the calf muscle. A normal massage and easier training the days before competition should eliminate these small problems. Negligence in the first phase might provide bigger problems later, because of the fact that the muscles are flexible.

The muscle stress during work stiffens muscles and shifts more and more to the distal parts, going from the calf muscles down through to the Achilles tendons. The training should be changed with less speed work and intensity. At that time, as well as with shin splints, the training should be directed to a training program where other muscle parts can be involved and the running program would be easier on softer ground grass.

Click To Tweet Training After a Hamstring Pull Immediately after a hamstring injury, where some muscle fibers are torn or ruptured, an ice compress should be used to stop internal bleeding. The first day after the injury should be a passive rest. An assessment of the next competition must be made. For the sprinter, it is usually possible within two or three weeks to have a race at m. This must be done with a limited m acceleration and maintenance of speed.

For the m runners, a m race in 10 to 14 days, with a limited acceleration distance of 30m from the starting blocks is usually possible.

A limited acceleration distance means the athlete must be under the maximum speed without the maximum stride length. Under those circumstances, to perform well, the athlete should be in good specialized training condition to maintain the limited speed over the or m distance. Exercises without extensions, jumps and bounding. Some medicine ball exercises in sitting and lying positions in which the hamstring muscles are not actively engaged.

After 3 — 4 Days: — Both legs marching in power sped and strength endurance.

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Gerard Mach

Mibar Submit a new text post. Alright, so this is a long shot but does anyone know where if it all I can get a copy of this manual? Become a Redditor and subscribe to one of thousands of communities. Want to add to the discussion? I have had some things going on in the past two years and while my list of many priority items is finally shrinking getting in touch with Gerrard and speaking with him face to face will not be a small task. Gerard Mach — Sprints and Hurdles self. Sprinting submitted 5 years ago mxnual hellouncertainty 60m 6.

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Hamstring Pulls: Gerard Mach Revisited

I spent 9 years with the same coach, Dennis Barrett of McGill University, and it was time to get a real high paying job and move on with my life. So by the age of 34, after 4 years off, I ran Every attempt to contact Mr. Mach or his family have been futile to have it re-issued. You can read the history of Gerard Mach and his influence on the Canadian Coaching system in my article. Speed Drills?

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Sprint Drills: Gerard Mach Revisited

Gerard grew up exposed to both languages, and was encouraged to embrace all traditions. Because of their dual identity, the Mach family suffered at the hands of the Germans when Danzig was captured in the first days of World War II, and again later at the hands of the Russians when the city was re-captured in During that time, Gerard managed to survive intense bombings of the city by both sides, but he lost many family members. When he was just nine, Gerard began playing soccer with a local club in Danzig. By the end of the war, Gerard was at an elite level player attached to a professional soccer league with multi-sport club called Lechia Gdansk.

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GERARD MACH SPRINTS AND HURDLES MANUAL PDF

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