Thanks to…. 1 - Aaron Moser and Perform Better 2 - Todd Wright Strength & Conditioning Coach...

Thanks to….1 - Aaron Moser and Perform Better

2 - Todd WrightStrength & Conditioning Coach – Philadelphia 76’ers and

owner of Train 4 the Game in Austin, Tx.

What we need is…..

The Challenges facing Track & Field

1 - Lack of mainstream youth presence relative to other sports in many area’s.

2 -

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The Challenges facing Track & FieldToo many other sports that kids are entrenched in prior to high school

The Challenges facing Track & Field

• Prom• Spring Break• Length of meets

• Meet scheduling difficulties• Balancing work, family, coaching

Short term solutions….

The Biggest Challenge?

• A very important, but often overlooked, problem that impacts EVERY TEAM, AND MUST BE HANDLED A CERTAIN WAY.

• How to properly train (and not “over”train) crossover athletes.

• Ex. A sprinter who also triple jumps and hurdles

That made me think…..

Challenge yourself every year to evaluate the best way to do things.

Factor #1 – avoid CNS Fatigue

• CNS = Central Nervous System

• Too frequent taxing of the CNS will lead to declining or stagnant performance near the end of seasons.

• What taxes the CNS? Anything done at maximal effort. Ex. Speed work, acceleration work, Low rep/high weight Power Cleans/snatches etc.

• Long/triple jump approaches/ hurdling• What’s the answer?• Balancing metabolic training and neural training

Neural Training

• Full exertion training• “Fly” sprints, “sprint, float, sprint” training,

Block work, High Hurdles – 5-6 hurdle maximum)

• neural days should include acceleration and/or speed work, approach/max effort jumps and plyometrics, followed by weight training (heavy-low reps).

Metabolic Training

• Metabolic (or General) training days include bodyweight exercises, some technique and drills, medicine ball work (sub maximal), circuits, and submaximal (tempo) running.

• Sound training programs alternate neural and general days.

A sample plan (What I do….)

• Monday – Speed Day (Neural)(because they are relatively rested)

Sprinters will be doing fly’s or acceleration

H. Hurdlers will be doing rep’s over 3 or 5 hurdles.

Jumpers will do approach work/ execute full jumps or execute technique plyometrics (ex. Bounding)ALL WITH FULL RECOVERY BETWEEN REP’S!

A Sample Plan (What I do… ctd)

• Tuesday (General/Metabolic)

Speed endurance work, Airex pad proprioception training, lunge matrix, ab/core work.

Wednesday – Recovery for those that just hurdle/jump Stretching/Yoga/ foam and stick rolling Metabolic Day for some that also sprint

Thursday/Friday – repeat Monday/Tuesday if prior to competitive season. (1st three weeks).

Considerations for planning

• Competition Schedule dictates training plan.– Ex. If Saturday meet/ following Monday may be

Metabolic and Tuesday – Neural.

– Training Age determines individual training volume.

– Upcoming competition dictates also

Considerations for planning

• State is a Back-to-back Neural schedule for many.• 1 or 2 two-day meets in April are useful for state prep but

demand proper division of Neural/Metabolic training leading up to them to avoid CNS fatigue at the end of the season.

• If you have some 2-day meets, be careful to plan training the day before meets.– Do you really need to do approaches, full speed hand offs

etc the day before.– Remember training is cumulative.

Factor #2 - Teach and Preach Commonalities

• Make athletes see the similarities between events. Less overwhelming if they do.

• High Hurdles and Triple Jump– Both involve acceleration, minimal “rise and fall”,

proper foot strike after a hurdle (or phase).– Many technical problems during the jump or over

the hurdles occur during the approach or accelerating from the blocks.

Factor #2 Teach and Preach Commonalities

• High Jump, Long Jump and Pole Vault

– All involve maximal lift, – a numbered approach (certain amount of steps)– Penultimate step technique– Maximal split between the knee’s as grounded

foot gets to “toe off”

Commonalities

• Long Jump and Triple Jump– Numbered approach– Very similar acceleration pattern– Flight and landing are the same in TJ phase 3.

Hurdles and Sprints-Start mechanics are the same the first few steps

Commonalities

• Long/Triple Jump and Sprint RelaysAcceleration mechanics are similar

(after hand off) – no blocks

Don’t let this be you….

Factor #3 - Patience

• Training is cumulative.• If you’re training plan is good, they are getting

all of the elements of training they need whether it’s with you (the jump coach) or you (the sprint coach) or you (the hurdle coach).

• Less is often more – healthy vs hurt

Factor #3 - Patience

• Training Age must be understood– Not the same as chronological age– A club volleyball/soccer playing freshmen MAY

have a higher training age than a one sport, late bloomer Sophomore or junior.

Limits– Know what else they are up to? • Club sport at night, dance class?• Batting cages/ 7 on 7 / swimming

Recommended Resources

• tgose@lindberghschools.ws