FAST, FIT, & STRONG GIRLS:PREPARING & GUIDING THEHIGH SCHOOL FEMALE ATHLETE

Nicholas Martinez

La Cueva HS

XC / Track & Field

PRESENTATION GOALS

Identify successful habits

Understand limits Develop Action

Plans Reinforce & Trust

the Process Promote Confidence Test the Limits Empowered Athletes Mentor & Teach

Share our methods, explain the “how” and “why” to our plans. What We Aim to Foster:

COACHING INFLUENCES – LESSONS IN MENTORSHIP

Successful & frustrating HS career Interesting Highs &

Lows Always Self-Inflicted

Collegiate career National scene

Post Collegiate Running Marathons Mountain Racing Love of the Sport

HS Coach Allan Lockridge Pojoaque XC

College Coach Matt Henry UNM Lobos

Coach Jim Ciccarello La Cueva T&F

Great Coaching Staff Coaching Community

Athletic Lessons Mentorship & Coaching

SUCCESS STORIES

2006 – 3rd 2007 – 2nd 2008 – 2nd 2009 – 3rd 2010 – 3rd 2011 – 3rd 2012 – 3rd 2013 – 1st

2006 – Laura Lavezo (12th) 2007 – Laura Lavezo (1st) 2008 – Erika Firebaugh

(3rd), Megan Quimby (9th) 2009 – Rebecca Jenks (2nd) 2010 – Jordan Grace (3rd) 2011 – Abigail Napier (12th) 2012 – Mason Swanson

(2nd) 2013 – Mackenzie Everett

(3rd), Abigail Napier (4th), Tiziana DeHorney (5th)

XC Team Success, Class 5A XC Individual All State

HOW DID WE GET HERE?

Teach Running & Training Basics What I Believe Works - Consistency

Goal Setting Develop Athletic Potential Teach Nutrition & Love for the Sport

Sustainable & Life Long Pursuit Develop Strategies and Action Plans

Modify & Adjust when necessary Explain, Teach, Walk the Walk Emotional Intelligence & Communication Not Afraid to Fail – Empowered & Fierce

COACHING COMMITMENT –COMBINING THE SCIENCE WITH THE ART Running Acumen

Consistent Expectations

Plan Season/Workouts Explain Workouts Monitor Workouts Race Strategies Modify & Adjust Fast & Fierce Speed Endurance Peaking

Taking Them To The Top

Keep It Going Speed Wins

Relationship Building Partnering Goals with

Workout Habits Fairness

Teammates & Coaches Communication Appeal to Style

Look Good, Feel Good Confidence

Roadmap to Success & Guidance

Adding Value Acknowledgment Appreciations Shared Experiences

OUR RULES OF TRAINING

KEYSTONE WORKOUTS

Long Run (60–80min) Tempo Runs Fartlek Runs (hilly) Hill Sprints Specific Workouts

Mile/300m repeats 1200 repeats 800/400 repeats Progressions

Long Run (50-70min) Whistle Fartlek 600/300 repeats Hill Sprints Specificity Workouts

400m repeats 800m repeats 3x (3x300m) Combo pace/gears

Cross Country Track & Field

TEACHING SUCCESSFUL HABITS

What I’m Looking For Everyday: Attendance & Attitude Consistent Commitment Goals in Mind

Team & Individual Ownership &

Accountability Communication Working Hard, Having

Fun “Help Me Help You”

Athlete/Coach Feedback

SHARED EXPERIENCES

What is the next logical step?

How can we get there? Is there relevant

experience among teammates?

Can I reach out to alums?

Can Coach explain those lessons to me?

How can impact future teams?

Am I the example?

PERSONAL GOAL SHEET

GOAL ALIGNMENT & TIMELINE:“HELP ME HELP YOU”

Coaching Goals: Uphold

Fundamentals Communicate

Expectations Consistency Fairness Break Comfort Zone Take them where

they want to go! Modify and Adjust

Athlete Goals: Improvement Train Hard Have Fun New Bear Wear Socialize Success relative to

peers Impress Coaches Achieve Goals Test Limits

DEVELOPING ACTION PLANS - BLUEPRINT

FUNCTIONAL STRENGTH & SPEED

Goal: Increase Power to Weight Ratio Hill Sprints “Float” Form Relaxed Speed Transition to Goal

Pace Max Pace

Maintenance Nutritional Info &

Awareness

Supplemental Aid Core Strength Jump Rope Fast Strides Injury Prevention Box Jumps Grass Drills Speed & Agility Drills

ATHLETE NUTRITION

TRUSTING THE PROCESS

Recognizing Effort Bears of the Week

EMOTIONAL INTELLIGENCE

Integrity Head Held High

Grace Under Fire Grit and Trust

“True Blue” Attitude Maturity Leadership Guidance & Support Compassion Togetherness Working Partnership

APPEAL TO THEIR CONFIDENCE

“Look Good, Feel Good”

THE LONG RUN – CONSISTENCY COUNTS

We never stray from the long run (50-80 minutes) Always on dirt – Foothills or Bosque

Helps with injury prevention Beautiful scenery, connection to nature Tech not allowed, must engage with teammates/nature

Progression runs, Loops, & Timed runs AVG pace isn’t concern, neither is mileage Indicators are sensory data & effort-based runs Once per week, every week we train 3 week rotating cycle of runs (never same run

week to week) Usually finish fast, always conclude with 60m

sprints

DEBUNKING MYTHS – ATHLETE MATURATION & PERFORMANCE

8th Graders are not allowed via APS

Young talented/gifted runners continue to improve with great work ethic

Do not let them rest on laurels

Eliminate idea from your training

“El Camino is long” -Coach Kedge

DEBUNKING MYTHS – BOOGEYMAN

These ideas have been ingrained by someone else: Burnout Peaking Early Not as good as they get older

How We Combat these Ideas: Ease pressure early Construct a plan Experiment with puzzle pieces Gradual buildup No State Medals until November Race your best when it counts

the most!

PSYCHOLOGY OF MENTAL TOUGHNESS

Willpower Understanding difficult

situations Self Motivation and the power

to improve Self Control

Understanding Snap Shot vs. Big Picture

What is our course of action? How does it affect the

training/performance trend? Decision Making

Embracing uncomfortable and long term goals

Achieve “Buy In” Embracing the Process