TRAINING SPRINTERS - Montana Coaches Association

TRAINING SPRINTERS - Montana Coaches Association

PROGRAM DYNAMICS SPRINT TRAINING MCA CONVENTION 2018 NICK WALKER 701-590-3580 INFLUENCES IN SPRINT/HURDLE TRAINING DOUG FERGUSON- FORT BENTON HIGH SCHOOL KEVIN PAULSON- PLENTYWOOD HIGH SCHOOL PETE STANTON- DICKINSON STATE UNIVERSITY MIKE THORSON-DENNIS NEWELL UNIVERSITY OF MARY JON WRZESINSKI- HARLOWTON HIGH SCHOOL

DAVE ZITTLEMAN- BISMARCK HIGH MIKE KUHN- MANDAN HIGH RORY BIEHL- FARGO DAVIES MY THOUGHTS ON TRACK COACHING TOUGHEST SPORT TO COACH- MANY FACTORS- VERY REWARDING THOUGH AND WORTH THE TIMEHAVE TO HAVE 100 PERCENT BUY IN BY KIDS AND COACHES SO MANY TRAINING PROGRAMS. THEY ALL WORK. FIND WHAT YOU BELIEVE IN. ASSISTANT COACHES MUST KNOW THE PLAN AND REP COUNT HAVE A MASTER PLAN- DONT NEED A MEZOCYCLE BUT HAVE AN OVERALL PLAN FOR EVERY ATHLETE YOU COACH.

TOUGH LOVE-CHALLENGE EVERY KID CELEBRATE ACHIEVEMENTS AND MILESTONES- CELEBRATE PRS NOT AN AWARDS GUY- TEAM GUY PR GUY GOAL GUY THOUGHTS CONT POST WORKOUT PLAN FOR WEEK POST INDIVIDUAL PLAN FOR THE WEEK MONITOR TRAINING ROOM- ARE THEY ICING LIKE THEY SHOULD HAVE AS MANY GROUPS AS COACHING STAFF ALLOWS ALLOW KIDS THE OPPORTUNITY TO SUCCEED IN EVENTS MY COMPETITION SCHEDULE PHILOSOPHY HAS CHANGED COMPLETELY OVER LAST 8-10 YEARS MUST BE A RECRUITER FOR YOUR SPORT- WAY TO MANY KIDS GIVE UP ON

TRACK TO FAST J.O. VOLLEYBALL AAU BASKETBALL SPORTS SPECIALIZATION TRACK AND FIELD-TEAM DYNAMIC EVERYONE HAS A ROLE- BEGINNER TO ADVANCED MUST TRUST ASSISTANT COACHES AND GIVE OWNERSHIP BIG BROTHER OR BIG SISTER PROGRAM TEAM MEETINGS- ENCOURAGE EVERYONES PERFORMANCES-DONT OVER MEET BELIEF IN EACH OTHER- HAVE TO TRUST THE PROCESS TRAIN IN DIFFERENT AREAS AND LOCATIONS- EVERYONE WORKS LEADERS OF RESPECTIVE GROUPS-LEADERSHIP COUNCIL TEAM MEALS- END OF SEASON MEAL BIG MEET MEETINGS- MOTIVATIONAL VIDEOS AND GOAL SETTINGS

HAVING A GAME PLAN AND RACE PLAN- MAKE KIDS BELIEVE IT GET YOUNGER KIDS TO STATE-OR TAKE TO THE MEET CAPTAINS PRACTICES TRACK AND FIELD TEAM DYNAMIC CONT HAVE TO BE WILLING TO TELL THE TRUTH AT TEAM MEETINGS. SENIOR SPEECHES- WHAT YOUR PROGRAM MEANT TO THEM TALK ABOUT SACRIFICES MADE- EVENTS, DIET, MOVING UP OR DOWN IN DISTANCE. ARE THEY WILLING TO DO IT. BE TRANSPARENT AT PARENT MEETING. HAVE LETTERING REQUIREMENTS MAKE THE ATMOSPHERE INFECTIOUS FIND ATHLETES TO SPEAK AT MEETINGS- MEANS A LOT COMING FROM THEM

ENCOURAGEMENT AND TEAM UNITY IS NOT AN OPTION-IT IS A MUST HAVE A FUN DAY EVERY NOW AND THEN- OLYMPICS IS A GREAT IDEA ASSISTANT COACHES MUST BUY IN AS WELL- RECRUITING AND PHILOSOPHY PYRAMID OF SUCCESS WORK WITH BOYS PROGRAM BOTH WORKOUTS AND TEAM DYNAMIC SPRINT TRAINING PHILOSOPHY TRAIN FAST TO BE FAST- GREAT PHILOOPHY BUT WHAT ABOUT UPPER MIDWEST WEATHER AND TRAINING FACILITIES? LIFT EXPLOSIVE-MEN AND WOMEN/GIRLS AND BOYS SPEED ENDURANCE AND MIXTURE OF RAW SPEED HILL TRAINING IS A MUST RESISTANCE WORKOUTS ONCE TO 1.5 TIMES PER WEEK

TRAIN ON DIFFERENT SURFACES- GRASS, TURF, TRACK, GYM FLOOR PROPER MECHANICS TAUGHT IN WARM-UP TO DRILL WORK POOL TRAINING- CROSS TRAINING PLYOMETRICS- SOFT OR HARD PLYOS INCORPORATED IN WORKOUTS PHILOSOPHY CONT UNDERTRAINER BY NATURE CHANGE TO SPEED ENDURANCE PHILOSOPHY IN 2013 NUMBER OF QUALIFIERS WENT SIGNIFICANTLY UP

7 GIRLS IN 2014 QUALIFIED IN 200- 6 IN 100 400 QUALIFIERS DOUBLED HORIZONTAL JUMPERS PERFORMANCES WENT THROUGH ROOF OFF SEASON WORK-SUMMER, FALL, WINTER FIND YOUR SPRINTERS AT EARLY AGE GROUP SPRINTERS INTO SEPARATE GROUPS FOR TRAINING TRAINING PROGRAMS A TON OF SUCCESSFUL METHODS USED HAVE TO CHOOSE WHAT WORKS BEST FOR WHAT YOU BELIEVE IN HAVE TO CHOOSE WHAT WORKS FOR YOUR FACILITIES DO YOU HAVE THE EQUIPMENT TO DO THE TRAINING YOU WANT

DO YOU LIVE IN A CLIMATE THAT ALLOWS FOR SPECIFIC THINGS DOES YOUR STAFF HAVE TRAINING AND CAN THEY DO WHAT THEY NEED TO DO TO EXECUTE WORKOUTS. DO YOUR KIDS UNDERSTAND AND BELIEVE IN METHODS OF TRAINING THEY WILL DO. HAVE A ROUTINE YOU DO. EVERY NOW AND THEN SHOCK THE SYSTEM. MECHANICS IN SPRINTING-WHAT I TEACH KNEE UP- TOE UP HEEL UP PHILOSOPHY WORK ON FRONT SIDE AND BACK SIDE MECHANICS-REMEMBER SPRINTING IS A PUSHING MOVEMENT FORCE AGAINST GROUND STRIDE LENGTH INCREASED BY REAR LEG PUSHING NOT

OVERSTRIDING WITH FRONT LEG ARMS 90 IN FRONT AND 90 IN BACK-SHORTE LEVERS MOVE FASTER ARM WILL STRAIGHTEN SLIGHTLY ON WAY BACK ARMS WILL HAVE A SLIGHT CROSS IN FRONT HAVE TO BE COMFORTABLE RUNNING. TRAINING SPRINTERS- OFF SEASON PERIODIZATION AND CONTINUITY IN WORK OUTS FOCUS ON BUILDING A BASE AND STRENGTH TRAINING MORE SPEED ENDURANCE THAN RAW SPEED WORK RESISTANCE AND PLYOMETRIC TRAINING CARDIO- POOL WORKOUTS FLEXIBILITY YOGA 3-4 DAYS PER WEEK

TRAINING SPRINTERS IN-SEASON WEEKLY SCHEDULE

MONDAY- LIFTING-FLEXIBILITY-POSSIBLE POOL TUESDAY- SPEED ENDURANCE/INTERVAL/HORIZONTAL JUMP-SOME BLOCKS WEDNESDAY- -HILLS-RESISTANCE RUNNING VERTICAL JUMPING PLYOS-LIFT THURSDAY- RAW SPEED WORK-RUNWAY WORK- EXCHANGES-BLOCKS-PLYOS FRIDAY- PRE MEET- SHAKE OUT SATURDAY- COMPETE SUNDAY- RECOVERY-NORMALLY ON OWN- RUN/ POOL/ELIPTICAL KEEP IN MIND DUAL SPORT ATHLETS KEEP IN MIND SUNDAY IS NOW J.O. VOLLEYBALL AND AAU BASKETBALL. SPEED ENDURANCE/INTERVAL RE-PEAT/CUT DOWN 200S- GREAT FOR ALL PARTS OF THE SEASON 150 REPEATS- ALL GROUPS

125/75 ALTERNATING RUNS- ON CURVE OR STRAIGHT 20-30X50- WITH ABS/PUSHUPS CUT DOWN 300S- MID TO LATE SEASON-DIFFERENT PARTS OF RACE INTERUPTED 400S MULTIPLE WAYS TO DO IT- ALL EFFECTIVE FARTLEK WK- SET A GOAL FOR METERS YOU WANT TO RUN- MANY WAYS METABOLIC WORK EARLY IN YEAR- RUN/WALK- COMMON START LINE LADDERS- NEVER RUN EXACT DISTANCE ALWAYS 25-50 METERS ON EITHER SIDE OF NORMAL RACES EXAMPLE- 150-250-350-250-150 EXAMPLE-75-125-175-125-75 HILL/SPEED WKOUTS 4X 3TO 4 40 METER HILLS WALL WORK- MULTIPLE DRILLS ON WALL

2X4 FORWARD 2 X 4 BACKWARD 1X3-4 FORWARD- EARLY SEASON DOUBLE LEG/SINGLE LEG BOUNDS X 2X4 FOR 40-50 METERS 6-8 X 120 METER HILLS- GREAT EARLY SEASON 2X120 2X90 2X60 4X30 - TAKES PLACE OF INTERVAL FOR WEEK 6-8 X25 METER HILLS- AFTER EXCHANGES AND STARTS OR JUMP TECH 200 REPEATS ON HILLS- MORE OF A 400-800 WK OUT OR EARLY YEAR RESISTANCE HILLS- 3 SETS OF 3 X 30-40 METERS- LIGHTER PULL HILL/SPEED CONT FLYING 40S CURVED 75S OR 60S INS AND OUTS- 100M AND 60M- VARY DISTANCES FLYING 125S AND 75S- OFF OF AND INTO CURVES

EXCHANGE WORK- RACES THROUGH ZONE REACTION DRILLS AND FALLING STARTS- 20 METERS RUNWAY DRILLS AND APPROACH WORK STARTS AND BLOCK WORK- MINI LADDERS RESISTANCE WORK MINI HURDLES INTO SPRINT OFFS RESISTANCE/PLYO WK OUTS TOWELL PULLS WITH PARTNER- LENGTH OF BBALL COURT PARACHUTES- GREAT FOR ALL LENGTHS OF WKOUTS SLED PULLS- WTD AND NON WTD MANUAL PARTNER RESITANCE BUNGI CHORD RESISTANCE- WITH PARTNER OR NOT RESISTANCE OUT OF BLOCKS AND UP HILLS- LIGHTER RESISTANCE

SOFT PLYOS DOT DRILLS/LINE DRILLS MED BALLS- SLAMS- SOME THROWS LADDER WORKSOME BOUNDING ON SOFT SURFACE RESISTANCE PLYOS CONT HARD PLYOS BOX AND/OR DEPTH JUMPS

MED BALL THROWS- DONE OFF OF A COMBINATION JUMP-GET ATHLETES TO GET EXTENSION WITH TOSS SPLIT SQUATS AND SQUAT JUMPS WITH MED BALL CONE HOPS AND MINI HURDLE HOPS- CAN CYCLE TOO PLYO IDEAS INCORPORATE WITH YOUR LIFTING

WORK IN WITH RESISTANCE DAY OR SPEED DAY PLAN RECOVERY/POOL/ SOFT SURFACE RUNNING AFTER DO IN SAND OF LONG JUMP PIT LIMIT REPS AND GET QUALITY OVER QUANTITY GREAT TO PUT INTO EARLY SEASON CIRCUITS EARLY SEASON WK OUTS CIRCUITS TIMED RUNS HILL WORK ON TREADMILLS PLYOMETRICS WITH LIFTING OR LIFTING STATIONS POOL WORK 4-5 DAY WORK WEEKS- LOTS GOING ON

VERY LITTLE SPEED- WILL DO MORE RESISTANCE AND SOME FALLING STARTS OR 3 PT STARTS EARLY SEASON CIRCUIT 4-8 STATIONS NO MORE THAN 6 PER GROUP- GREAT FOR BOYS/GIRLS TOGETHER 30-45 SEC REPEAT 2-3 TIMES PER STATION FULL WARM UP BEFORE- ABS AND COOL DOWN AFTER STATION 1- CONE HOPS- ON MATS OR WRESTLING ROOM STATION 2- JUMP ROPE STATION 3- LINE WORK- 1-2-3-4 OR 1-2-3 STATION 4- FORM RUN OR HIGH KNEE SPRINT OFFS STATION 5- DOT DRILLS OR OTHER FAST FEET DRILLS STATION 6- MED SLAMS- OR MED TOSS

STATION 7- MINI HURDLE RUNS OR GABMETTA MAZE RUNS STATION 8- RESISTANCE RUNS QUESTONS??? NICK WALKER BOWMAN COUNTY SCHOOLS 701-590-3580

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