PowerPoint PresentationA year long approach to coaching: Short Sprints & Short Hurdles
Acknowledgements
• Matt Kane – Assistant Coach at Florida State University
• Lance Brauman – Pure athletics (adidas) • Blaine Wiley – assistant Sprints Coach at the
University of Alabama • Chris Parno – Associate Head Coach at
Minnesota State University (Mankato) • Michael Ford – Associate Men’s Head Coach
at Baylor University • Nigel Bigbee – Retired (Former Iowa Central
CC Head Coach)
Background Coaching Path
• Assistant Sprints Coach – Iowa Central Community College (2016-2017)
• Assistant Sprints Coach – Barton Community College (2017-2019)
• Assistant Sprints Coach – University of Alabama (2019- Present)
Athletics • Lancaster High School / 2009 • Barton Community College /
2009-2011 • University of Houston / 2011-
2012 • Baylor University / 2012-2014 • Altis Training Center / 2015-2016
Coaching Advice
Have a plan (trust it) Have
Don’t be a slave to the paper (sometimes you must adjust on the fly) Don’t be
Understand your athletes Understand
Coach the athletes mind Coach
Know why you're doing things (Don’t be a copy and paste coach) Know
Keep it simple Keep
Demand greatness Demand
Competitive spirit Mentally tough No stranger to winning
Supportive and selfless
Approach to Training
Long to short
Short to short
Short to long
Meet in the
middle
Which is the right approach? Long to short – Here you start with longer runs over 300-600m and work your way down to the: acceleration, absolute speed, max v, and speed endurance. Short to short – Is an approach most high school coaches use, but typically comes with injuries. Short to Long - Here you start with acceleration, absolute speed, max v and work your way towards speed endurance and special endurance Meet in the middle – This approach is a blend of acceleration, absolute speed, and Extensive/Intensive tempo to later bridge the gap from the tempos to speed and special endurance and max v.
Acceleration • This phase is from 0-20/30m • Acceleration should be though as forceful and
violent movements to create horizontal velocity in the first 20m.
• Things to look for – Angles and good body position. Make sure they aren’t holding themselves down, casting the shin out, or striking the ground heel first. Also look to see where the foot is landing in relation to the knee and hip.
• If the toe (foot) contact is under the center of mass, there is little to no distribution in the acceleration effort.
• If the toe (foot) lands out in front, or even slightly Infront there may be some breaking forces.
• What cues to use?
Acceleration Cont.
• For hurdlers you want to see theme accelerate through the first 3-4 hurdles.
• There’s two reasons why. 1) You accelerate over the flat distances this long as well 2) If they accelerate properly it leaves less time for deceleration.
• Hurdler must think big and powerful the first 3-4 steps and think running up stairs the last 4 steps. This allows the hurdler to be tall and in a good position the attack the hurdle.
• Tape marks are also used as a coaching tool during acceleration.
Acceleration Charts
Energy Systems
This energy system works on the runner's aerobic capacity.
Runs are done at 40-79% of predicted performance.
The range of volume for a session when dealing with short sprints is 1400-2500m
Extensive Tempo
Weeks 1 - 4 • During general preparation
this is done once a week. • Early on keep the athletes
on the grass or a softer surface.
• 5-6 reps of runs 30 sec – 1 min.
• With recoveries in duration of 45 sec – 1.5 min and sometimes 1 min jog.
Weeks 5 – 8 • This is still done once a
week, but in a different form.
• The athletes will now start running over specific distances, usually 200- 400m.
• Recoveries are usually between 30 sec – 2 mins per rep and 2-3 mins per set.
Extensive Tempo Ex.
Session #1 2x5x200m RI: 2 mins SI: 3 min @75% of 21.0/24.0 Pace = 28.0/32.00
Session #2 2x3x300m RI: 2 min SI: 3 min @70% of 21.0/24.0 Pace = 45/51.43
Intensive Tempo
This energy system works on the runner’s anaerobic capacity.
Runs are done at 80-89% of predicted performance.
The range of volume for a session when dealing with short sprints is 800-1800m.
Intensive Tempo
• This Is done once a week on the grass or track.
• This is introduced by doing faster grass runs around 80- 89%.
• It can be done on the same day as your acceleration days.
• Around week 8 or 9 once the athletes move to the track.
• At the beginning of the cycle you should start off on the lower end, work your way up, and the come back down with the volume.
• This can also be used as a form of shakeout after travel (3-4x150m or 3x200m w/2 min rest)
• When working this energy system cater to the needs of the individual based off what they can handle.
• What does this mean? - There may be a pure 100m girl or guy who may not work well over certain distances vs a 100/200m girl or guy.
• Ex. 4x250m @80% with 5 mins recovery with the quality of runs that’s expected may not be there, but the athlete may do better with a session like 2x3x150m @80% w/1.5 min rep rest and 4 mins set rest.
Intensive Tempo Ex. Session #1
• 1x300-300-200-100m • w/3-5 mins rep rest • @80-85-85-89% • 39.4/45.0, 37.06/42.35,
24.7/28.2, 11.8/13.48
Session #2
Speed & Max V
The length of the runs are between 20-80m.
This energy system works on the runner’s anaerobic alactic and anaerobic power.
Runs are done at 90-100% of predicted performance.
The range of volume for a session when dealing with short sprints is 300-800m.
Speed / Max V
Recovery times are 3-5 mins per rep and 6-8 mins per set.
Start with runs over 50-60m with a (peak or push) cone somewhere between 20-30m. from here transition into ins and outs and then into fly's.
The acceleration zone for your fly's should be between 15-30m. Your fly zone can be up to 70m.
Specific Endurance
The length of the runs are between 50-150m and 150-600m.
The energy systems that fall under this category are speed endurance and special endurance. These systems work on the runner’s anaerobic a lactic, anaerobic glycolytic, and lactic acid tolerance.
Runs are done at 90-100% of predicted performance.
The range of volume for a session when dealing with short sprints is 300-900m.
Specific Endurance
The shorter end 50-150m • 50-80m / 1-3 min • 80m / 1 min • 150m / 5-10 min
The longer end 150-600m • 150-300m / 10-15 min • 300-600m / 15-20 min Full
Specific Endurance Ex. Speed Endurance • 2x100/100m • 2x150/150m • 2x100-100-100m • 120-12-80-80m
Specific Endurance
Speed endurance weekly progression
Pure 100m kid • Week 1 – 1x70-80m • Week 2 - 1x120m • Week 3 – 2x70-80m
100/200m kid • Week 1 – 1x150m or
1x120m • Week 2 – 1x180m or
1x180m • Week 3 – 2x150m or
2x120m
/ Power
• This is worked by doing Sled pulls, hills, Running A’s, High Knees, or bounds from 50- 100m.
• Doing heavy sleds for extended period can lead to engraining slower velocities and could potentially have risk of injury.
Plyometrics
Staying on the lower end of volume when prescribing Plyo’s helps not to
fatigue the central nervous system (CNS)
This can be done every two workouts or so.
This consist of things like box jumps, dept jumps, hurdle hops, and bounds.
Testing
Throughout the fall there’s a series of test that are performed at the end of each cycle.
Testing is done to give an indicator of which direction to go with training as well as gathering data for performance indicators.
Cycle 1: 30m acceleration test
Cycle 2: 30m block and fly 30m test
Cycle 3: 30m fly and 250m, 300m, or 45 sec run
Cycle 4: 35 sec run or 45 sec run
General prep
General prep
Fall Training
General Prep (6-8 weeks) – During this time, the athlete should work towards a level of fitness. Here is where Aerobic, Anaerobic, and coordination is worked. (Work Capacity & Technique)
Once the technique is sacrificed for the speed of the run, shut them down. We don’t want multiple reps of bad technique over longer distances.
Weight room – 4 days a week – with a circuit on Saturday. Here the focus is Hypertrophy, strength, and power.
General Prep weekly set-up
Saturday
Hills
Sunday
General prep Microcycle Planner
Period: Prep Phase: General Meso: 2 Micro: 5 Date: 9/17-9/23 Group: sprints/hurdles/Jumps Date pace: 22.1/25.2-49-57
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WU: A Plyo: Cx2x10m no HH Jumps: 6xSLJ, 6xSTJ after session GP 1/2: 4x10- step tape AC: 3x 1.5/RI: 5 min 1x20m sled pull 1x20m skip-in 2x30m 3pt GP 1: 4x40-60m RI: 1min Hurdlers: Afterwards 3x8H quickness 5 step trail/lead Men: 11.5m Women: 10.5m Med Ball: 2x5 OHB Cool down: #1 + lower back stretches weights- Men @5:30 Women @6:30 XC TBD weights- 5:30am/6:30am ***AC= Acceleration complex
WU: B GS: see coah BB: GP 1: 2x5x200m RI: 1.5 min SI: 3 mins @29.5/33.6 GP 2: 2x3x300m RI: 1.5-2 min SI: 3 mins @49/57 Cool down: #2+ PNF(intro)
WU: SO GP 1/2: GS see coach Jumps: 5x30m rpto's, 5x30 SFH (repeat take offs) (skip for height) Cool down: 1 weights- Men @5:30 Women @6:30 XC TBD
WU: A Plyo: 3x5HH GP 1/2: 3 sets wb/ 3min RI 2x10m splits dribble drill 1x wk1 wicket 10 1x 20m SLB+20m Run GP 1: 1x60 sec run Hurdlers: after sprint work 4x6H quickness 5 step trail/lead Men: 8.5-12m Women: 7.9-8.2m quickness 11-11.5m speed (W@10m @11m) (W/8m to H1-M/9m to H1) Med Ball: 3x5 accel toss HJ Mat Cool down: #3
WU: B GP 1/2: Jump x4 1- 1' 2- 1'30 HM: x1 Cool down: #2+ band series + Ice Bath weights- Men @5:30 Women @6:30 XC TBD
WU: SO GP 1: 4x3x100m hills GP 2: 4x4x100m hills Cool down: #3+PNF
"How you use today will determine how tomorrow will use you" "The road to success is always under construction" "Those who fail to prepare - prepare to fail" OFF Practice times Men' SS @12 Women's SS @1:30 Men's & Women's hurdlers (practice with your normal group and you will hurdle after the running session) Men's & Women's LS @3pm Men's & Women's MD @6am
Specific Prep
Groups separate during this phase. There’s three groups: pure 100m,
100/200m, and hurdlers.
Weight room – 4 times a week – No more Saturday circuits
Specific Prep (8 weeks) Weeks 9-16 (Work speed/Strength)
Specific Prep
Weight room – 4 times a week – No more Saturday circuits
Groups separate during this phase
Specific Prep Sample week Microcycle Planner
Period: Prep Phase: Specific Meso: 3 Micro: 9 Date: 10/15-10/21 Group: sprints/hurdles/J Date pace:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday WU: A Plyo: 6xSLJ, 4xBox+2H GP 1/2: 4x13 step tape 4x30m BS RI: 3min SI: 6min 4x(20e/20f/20e) RI: 4min (2 turn/2 straights) Hurdles: Blocks 1x1H 1x2H 4x6H M 39' 8.50m Standing 4x6H W 30' 7.85m Standing RI: 5-7 mins Med Ball: 8xOHB Cool down: #1 weights- 5:30/6:30
WU: B Movement prep: 6x lateral hops 6' mini H( 3r, 3L) 6x pillar/plank 20' GP 1: 1x300 RI: 4 min @47 1x300 RI: 3min 1x200 RI: 1.5min @31 1x100 ALL: 3x50m running A's walking speed Cool down: #2+ iso drills+ mandatory Treatment
WU: SO GP 1/2: GS see coach or pool Cool down: 6x50m BWR+leg swing/eagles 2x30 each weights- 5:30/6:30
WU: A Plyo: 3x5HH + 2xSL hops each leg 20m (after session) GP 1/2: 4x wickets wk 9/13 4x20m BS RI: 2.5min 3x4x60m RI: 1.5min SI: 4min 30m peak GP 2 IT: 2x45s grass RI: 3 min Hurdlers: Blocks 1x1H 1x2H M 3-4x8H 42' 8.85 Blocks W 3-4x8H 33' 1st Hurdle 30' rest 8.10m RI: 5-7 min 2x3x60m 1.5min/4min RI Med Ball: 8xBLF Cool down: #3
WU: B GP 1: 3x3x200m RI: 1 min SI: 3min HM: x1 Cool down: #2+ band series + Ice Bath weights- 5:30/6:30
WU: SO GS: See Coach GP 1: 5x100 sled pulls RI: 2min ***Light weight Cool down: #3+PNF
OFF Practice times Men' SS @12 Women's SS @1:30 Men's & Women's LS @3:30 Men's & Women's MD @4:30
Specific Prep Things that change here now that the athlete has built some fitness are...
1) Workouts become more event specific
2) The intensity increases and volumes lowers towards the back end.
3) This is the phase where we try to promote better Max V mechanics in hopes of increasing their overall velocity. Also we start to build into high velocity reps of specific endurance.
4) Max V, Speed endurance, and special endurance becomes more of the focus.
Pre - Comp
w/bar speed focus)
Pre – Comp Weekly Setup Microcycle Planner
W Phase: General Meso: 4 Micro: 14 Date: 11/20-11/26 Group: sprints/hurdles/J Date pace: Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WU: A Plyo: GP 1: Intensive Tempo 200-200-100 100-200-100 200-200-200 100-100-100 RR: 1min SR: 3min Notes: Men 14 sec per 100 Women 15 sec per 100 Med Ball: Cool down: #1 + lower back stretches weights- 530/630am
WU: B GP 1: Extensive Tempo 2x(30, 40, 50, 40, 30) secs RR: 1.5, 1.5, 2.5, 1.5 mins SR:6-8 mins Post practice: 4x40m easy (barefoot) Hurdlers: 4x20m(2h) 2min/5min standing Push, push, push 4x30m(3H) 3/7min BS or 4 pt Ice Bath HM: Cool down: #2+ ice Bath Notes: 180m-200m/250m- 260m/300m-320m (used the turf, it was very windy)
WU: SO GP 1/2: Regeneration Hurdle Mobility x10 Hurdles (2x each side) Walkovers (one foot, two feet) Over Under Down the middle Straight leg over the side Bent leg over the side Cool down: OYO weights- 530/630am
WU: A Plyo: HH 3x5 GP 1: Acceleration Blocks 4-6x (40m) RR: 3 mins Special Endurance I 2x300m @90% 35/40.8 RR: 10-12min Hurdlers: 4x30m (3H) BS or 4pt Post Practice: Wickets 5x30m RR: WB Thanksgiving!!!! Notes: 90% of 21/24.5 Med Ball: Cool down: #3 +PNF
WU: B GP 1: 2x60,80,100 60m Peak RI: 3 min, 5 min, 8min Post practice: General strength Ice Bath HM: SEE ME Cool down: #2+ band series + Ice Bath weights- 530/630am
WU: SO GP 1/GP 2: Regeneration Hurdle Mobility x10 Hurdles (2x each side) Walkovers (one foot, two feet) Over Under Down the middle Straight leg over the side Bent leg over the side Hurdlers: skill/rhythm work Cool down: #3+PNF
OFF Practice times 1pm-2:30pm Hurdlers/jumps 1:30-3pm- sprints 2-3:30pm- men 400m /400H 2:15pm 800m 3pm- ladies sprints/Hurdles 3:30pm- ladies 400m/400H Wednesday men @1pm ladies @3pm Saturday- 9:30am and 10:30am
Use Races As Training
• Remember that you can use track meets as training sessions
• Therefore you don’t have to try to force everything into your weekly sessions
• Ex. Indoors a may want an athlete to get some Max V, Speed endurance, and or Special endurance in so you can have them run the 60m, 200m, and or 4x4. It all depends on what it is I want from them that week.
10 Day Set-Up
(in- season)
In season a 10-day cycle set-up is helpful too. In some cases this lines up well with the meet schedule for the season. This helps keep me from doing too much throughout the week.
If you do too much during the week the kid will perform poorly due to fatigue.
This Set-up may be used on the college, high school, and professional level.
Day 1 – Blocks/Special End or Intensive Tempo
Day 2 – Extensive Tempo
Day 4 - Max V/Speed End
Day 5 – Extensive Tempo
Day 7 – OFF
Day 9 – Intensive Tempo
Early Comp
• Early-Comp – (4 weeks) Weeks 21-24 Synthesis focus (Blending systems together to provide the athlete with what they need)
• Test the waters/Get a starting point/Compete
• Weight room – Monday (heavier day)/Wednesday (light and quick)/Friday (if no meet)
Sample Week Early Comp Microcycle Planner
Period: Phase: comp Meso: 6 Micro: 22 Date: 1/14-1-20 Group: sprints/hurdles/J Date pace: Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WU: SO/A HM: 5x10 alt WO GP 1: (Outside) 8x200m @28/30 RI: 2 min (inside) 3x1-1-1 Lapper RI: 30 secs SI: 10 mins HM Hurdlers: 4-6x8/3/3/3 W@7.8-7.9 M@8.3-8.7 (Jam) RI: 4-6 mins
WU: C Plyo: 4x3HH GP 1: 5x10m, 3x40m BS RI: short 1x175 @ 19/21 (inside) 1.5 Lapper/Running A's (as fast as possible) 3x50m Running A's 5x Mini Hurdles Med ball: 8xOHB If snowing Real runner: GP 1: 5x10m, 3x40m BS 1x25 sec Level 1 3x20m Running A's
WU: SO HM: 3x8H Alt WO, 3x8H OU GP 1/2: Med ball circuit ***OHB Wood Chops Hip Toss V-Sits Russian Twist Over Head Sit-Ups Overhead Squats 2x100m Running A's
WU: A + pre-meet 3x5H alt WO Plyo: 2x3HH GP 1: 2/2x30m BS 5x60-80m tech runs RI: 3-5 mins Hurdlers: 2xH1 2xH2 1xH3 (1-2 reps of something longer) ***4x4's: Handoffs
WU: Comp + Morning Shakeout GP 1: Race Day
WU: Treatment, Recover, Hydrate Theme for the week ***NO excuses, No explanations, Get it done!!! ***Only two days of practice, Make them count!!!
WU: Treatment, Recover, Hydrate
• Championship Season (4 weeks) weeks 25-28
• The main goal during this phase is to peak (run our best) at the indoor and outdoor national meet.
• For Meets such as SEC’s and Regionals when you want to run fast, lessen the volume some.
• Volume and reps come down, but intensity goes higher
• Weight room – Monday/Wednesday/Friday (only if there’s no meet)
• In this phase we work speed strength
Sample Week – Champ Season Indoors (off-week)
Microcycle Planner
Period: Champs Phase: Comp Meso: 8 Micro: 27 Date: 2/18-2/24 Group: sprints/hurdles/J Date pace: Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WU: SO/Stretch/Foam roll GP 1: OFF
WU: A GP 1: 5x10m accels 4x40m BS 1x175m @18.8/20.75 200m group: 4x40m BS on turn 1x250m @27.5 +/32.16 + Hurdlers: 10x 1-Step Drill *Hurdles M@2.5m 36" W@2.25m 30" 4x 3-step drill (aggressive) 4-step approach W@(23ft, 7m) M@(29ft, 8.5) 5x 8/3/3/3 W@13m, 7.7-8.0m M@13.72, 8.5-9.0m RI: 4-6 mins
WU: SO GP 1: GS + HM
WU: A GP 1: 6x50m buildups (feel fast, good positions) RI: 3-5 min 4x40m accelerations, leg swings, back eagles Hurdlers: 5x3-step x5H W@21ft-23ft/M@27ft-29ft 4-Step Approach **aggressive Women: 4x8/3/5/3/3/3 M@8.5, 12.90-14.5m W@7.7-7.9m, 10.8-11.5m RI: 4-6 min Men: 4x8/3/3/5/5/3 @8.8m, 12.78m Cool down: Barefoot 4x40m easy acceleration 4x40m High Knees 2x20 leg swings
WU: B GP 1: 5x10m accels 3x200m @24/26 RI: 5-6 min (20s-20f) Cool down: Barefoot 4x40m easy acceleration 4x40m Skip for height 2x20 leg swings
WU: OFF Rest Day (Clear your mind)
WU: OFF GP 1: 4x30m BS 1x80m, 1x120m M@9.07 plus/13.6 plus W@10.13 plus/15.20 plus RI: Full Cool down: Barefoot 4x40m easy acceleration 4x40m High Knees 2x20 leg swings (10s-20f-10s-5f) (10s-10f) (10s-20f-20s-5f) (10s-10f)
Sample Week – Champ Season Indoors
Microcycle Planner
Period: Champs Phase: Comp Meso: 8 Micro: 28 Date:2/25-3/3 Group: sprints/hurdles/J Date pace:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WU: SO GP 1: GS x2+ HM Push up x20 Prison squats x10 V-sits x15 Rocket Jumps x10 Back Hyper's with a twist x20 Clap pushups x10 Single leg squats x10 (each) 40 sec run last day of weights (light and fast)
WU: Comp GP 1: 4x10m, 3x30m BS RI: short 1x120m @fast!! Hurdles: 1xH1 1xH2 1xH3 1xH4 3x8/3/3/3 W@7.8-7.9 M@8.3- 8.7 RI: 4-6 mins
WU: SO GS (light) GP 1: HM + 7x100m (grass)
Travel Day + Shakeout/Pre-Meet at track GP 1: 3-5x10m Accel Block Starts 1x20m, 1x30m, 1x50m RI: 3 mins, 5 mins 3x50m Buildups (Feel good and feel fast) RI: 3 mins 200m only: Block Starts (turn) 1x20m, 2x30m RI: 3 mins, 5 mins 2-4 accelerations (1-2 out of the turn from the start line & 1-2 out of the final turn and execute the break line to the pole) RI: 3-4 mins Hurdlers: -3H (close) Trail leg, lead leg x3 -1-Step drill x3 (2.25m/2.5m) -4x 3-step drill (aggressive) 4-Step Approach W@(24.5ft) M@(29.5ft) W@(23ft, 7m) M@(29ft, 8.5) -1xH1, 1xH2, 1xH3 4x400 handoffs 2 each leg
WU: Comp + Morning Shakeout Get the ball rolling, survive & advance, and make it to day 2!!! GP 1: 3x30m BS (If Needed) GP 2: Long shakeout Hurdlers: Shakeout + Hurdle Drills W 60mh Prelims @5:20pm M 60mh Prelims @5:35pm W 600m Prelim @5:50pm M 600m Prelim @6:05pm W 60m Prelims @6:30pm M 60m Prelims @6:40pm W 400m Prelims @6:55pm M 400m Prelims @7:10pm W 200m Prelims @8:05pm M 200m Prelims @8:25pm Get your spikes checked and check-in as soon as we get to the facility!!!
WU: Comp + Morning Shakeout Finish the job, leave it all on the track, and let's go home champions!!! W 60mh finals @1:05pm M 60mh finals @1:15pm W 60m finals @1:25pm M 60m finals @1:35pm W 600m finals @1:45pm M 600m finals @1:55pm W 400m finals @2:35pm M 400m finals @2:45pm W 200m finals @3:15pm M 200m finals @3:25pm W 4x400m finals 3:55pm M 4x400m finals 4:10pm
Get treatment
Specific Prep – Outdoors
• Specific Prep (3-4 weeks) Weeks 29- 31/32 (depends on the first outdoor meet)
• Detach/Revisit things/Rebuild (Go back and visit somethings from both general prep and specific prep)
• I like to rebuild and regroup before we start the outdoor competition
• Weight room – We go to a Monday/Wednesday/Friday setup
Sample week – Specific Prep Outdoors
Microcycle Planner
Group: sprints/hurdl es Date pace:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday WU: A GP 1: BS 4x30m RI: Short 2x200m/100m M@22/12 W@25/13 RI: 45 sec SI: 8 min 4x150m @18/20 RI: WB Hurdlers: 2xH1-H2-H3 Blocks M@39" 8.8m/W@30" 8.2m 4-5x12H 3-Step M@39" 8.5m/W@30" 7.5m
WU: C GP 1: 3x30m handoffs 1x150m, 120m, 80m, 80m @fast!! RI: 6 mins, 6 mins, 4 mins Handoffs & 2x120m T'Nia, Kaytie, Deborah, Davonte, Dartez, Tyreke
WU: B GP 1/2: GSx2 Push up x20 Prsion squats x10 V-sits x15 Rockect Jumps x10 Back Hyper's with a twist x20 Clap pushups x10 Single leg squats x10 (each) GP 1: 60 sec run GP 2: 90 sec run SI: 3 mins
WU: A GP 1: 6x150m declining @20-19-19-18-18-17/22- 21-20-19-18 RI: 3 mins
-
During this phases there will be a focus on synthesis.
Get back in the competitive spirit. Prep the athletes mind for another 8-12 weeks of high-level competition.
Use relay meets to get them going early. Don’t double the athletes this early due to the demands of the double and rounds come championship season.
Weight room – We move back to our 2 days Monday/Wednesday if there's not a meet that weekend we will lift on Friday as well.
Sample week – Early Outdoors
Period: prep Phase: Comp Meso: 8 Micro: 32 Date: 3/26-4/1 Group: sprints Date pace: Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WU: New Comp Everyone: 2-3x40m Handoffs & 3x30m GP 1: Hurdle Mobility Max V/ Alatic 3 x fly 30's RR: 3 min Terence: 4-6 x30m fly’s Med Ball: Cool down: #1 + lower back stretches weights- 6am
WU: B Everyone: 3-4x30m wickets or Handoffs Texas Relays Group GP 1: Speed Endurance 1x150m, 120m, 80m RR: 6 mins, 6 mins Hurdlers: 2x4H (5 step start) aggressive M@39" 8-9m/W@30" 8.2m 4xH1 Blocks M@ 42"/ W@30" 3x9H Blocks (3-Step) M@ 39" 8.8m/W@ 30" 8.2m RI: 4-6 mins HM: SEE ME Cool down: #2+ ice Bath
WU: SO Texas Relays Group Travel Day Practice at Baylor University GP 1: Hurdle Mobility ABS 6-8 Exercises (40/20 secs each) 6x50m (Nice Tall Technical Runs) Med Ball throws UHFx8 reps, OHBx8 reps (light ball, Quick & Explosive) Cool down: OYO weights- 6am
WU: A or SO Texas Relays Group Hurdle Mobility 5 Hurdles Hurdle Hops 3x3 Blocks 3-4x30m Hurdlers: 1x1H 2x3-4H
WU: New Comp before first race. After first race, it's your choice. Texas Relays Prelims Be confident & Have fun!!! Cool down: #2+ band series + Ice Bath weights- 530/630am
WU: SO Texas Relays Finals Go Win races!!!!
OFF Practice times 1pm-2:30pm Hurdlers/jumps 1:30-3pm- sprints 2-3:30pm- men 400m /400H 2:15pm 800m 3pm- ladies sprints/Hurdles 3:30pm- ladies 400m/400H Wednesday men @1pm ladies @3pm Saturday- 9:30am and 10:30am
Sample Week – Champ season Outdoors
Microcycle Planner Period: Champs Phase: peak Meso: 12 Micro: 39 Date: 5/13-5/19
Group: sprints/hurdles/J Date pace:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday WU: C GP 1: 1-2x30m fly RI: 3-4 mins 1x120m @hard Hurdlers: 3-5x8/3/5/3/3/3 Blocks RI: 5-7 mins 3-5x20m Sled pulls RI: 3 mins Light weight room lift (400m group only) Hydrate/Rest/Stretch/Foam Roll/Massage
WU: Practice on campus before departure (get the body moving) Hydrate!! GP 1/2: Travel/shakeout 5x10h alt leg walkovers GP 1: 3xHandoffs Nijah-Sharikae-Yovienny-Deborah Prelims Nijah/Deborah-Christal-Yovienny- T'Nia 200m/400m: 3x150m W@20 (13) M@18 (12) RI: WB Christal: 4x100m @12 RI: 1 mins Everyone: Multi Jump 2x5H static 2x5H dynamic 4x Abs (30 each) Cool down: OYO Hydrate/Rest/Stretch/Foam Roll/Massage/Ice Bath
WU: C + Pre-Meet upon arrival ***Take the pre-meet serious, prep your body for 3 hard days of competition, and look like a team!! GP 1: Blocks 3x30m 3-4x50m buildups GP 1 That’s not competing Day 1: (flats or spikes your choice) 3x150m W@20 (13) M@18 (12) RI: WB Christal: Warmup & Warm down Short Hurdlers: 3x3H BS 1x6H Combo Hurdlers: Short 1x1H 2x3H Long 1x3 or 4H 4x4's (handoffs x3-4) Hydrate/Rest/Stretch/Foam Roll/Massage
WU: Comp + Morning Shakeout (if no race this day Pre-Meet) Shakeout: -Mobility Jog -Static Flex -Dynamic Flexibility 2x A skip, B skip, High Knees Everyone: Multi Jump 2x5H static 2x5H dynamic Prelims 4x100m 28/30-22/24-28/30 29/31-30/32-30/32 400mh 400m Let's Get the ball rolling!! Secure a spot in the finals! T'Nia: Blocks 3x30m 3-4x50m buildups
WU: Comp + Morning Shakeout Shakeout: -Mobility Jog -Static Flex -Dynamic Flexibility 2x A skip, B skip, High Knees Prelims 100mh/110mh 100m 200m 4x400m Big day, Let's be great! Secure a spot in the finals!
WU: Comp + Morning Shakeout Shakeout: -Mobility Jog -Static Flex -Dynamic Flexibility 2x A skip, B skip, High Knees Finals 4x100m 400m 100mh/110mh 100m 400mh 200mh 4x400m Leave it all on the track. Let's go win!!!
OFF
touchdown
most out of hurdle clearance • Minimize hurdle clearance
time • Minimize time between the
hurdles • Concentration, balance, and
Training for the 100mh/110mh
Things to cue and look for • Lead with the knee (in direction
of the hurdle) • Drive the thigh (to at least height
of cross bar) • Be erect at takeoff (push/thrust
hips forward) • Rotary lead arm (back to pocket
& tight) • Rotary trail leg (tight, get back
Infront, and down) • Trail arm punches down and up
(beat the drum) • Chest over thigh
Things to cue and look for • Keep eyes up • Short last stride aka cut step • Hip thrust • Run tall (hips up, don’t sit) • Stay relaxed
Coaching the technique
Lead Leg • When at take off, tell the
hurdler to lead with the knee. You want them to drive their knee at the crossbar. You don't want to see them swinging the leg from the hip. Teach them to leave their leg slightly bent. This allows more speed, less flight time, and allows the hurdler to get back on the ground quicker. As the lead knee drives forward the heel should be tucked under the butt. The hurdler should think (snap the lead leg and pull the foot down underneath them.
Lead Arm • Here, keep it simple.
Teach the hurdler to stay as close to their normal sprint mechanics as possible. Never cross the midline of the body and don’t go above your head. Open the am just enough to get the trail leg through. The elbow should remain bent and their hand should return to the hip/pocket.
Coaching the Technique
• - The trail leg should leave the ground slightly after the lead leg. You want to see the trail leg tucked underneath the butt. You don’t want to see the foot of the trail leg higher than the knee. Trail leg drives up and around. When the lead leg touches the ground, you want to see the knee of the trail leg pointed at the next hurdle (90 degrees). Remind the hurdler to push off the trail leg on both sides of the hurdle. • - This is the last step before going into the hurdle. This stride must be shorter than the previous two strides. This helps in aiding the hurdler to move their hip towards the hurdle and accelerate of the hurdle. If this last stride is too long the runner will do one of three things…hit the hurdle on the way up, sink their hip and jump the hurdle, or must back off.
Example
Hurdle Drill
Cuban Shuffle
Training distances
• No matter the distances we hurdle fast
• When working velocity I have the hurdlers go with a 10-Step approach the hurdle 1 and a 5-Step rhythm to each hurdle after that. [Men – 17.0m, 13.0m/Women – 16.0m, 11.5m]
• When working stride frequency I have the hurdlers go with their normal approach to hurdle 1 and work a 3-step rhythm to each hurdle after that. In some cases hurdle 1 discounted along with the other hurdles. [Men – 13.0-13.72m, 8.2- 8.8m/Women – 12.5-13.0m, 7.4- 8.3m]
• When working stride frequency and velocity we work over normal distances but use smaller hurdles.
Feedback
• There should be some form of feedback given every rep. This can be auditory (verbal) or by visual (video or demonstration). During the feedback phase the coach should critique technical flaws as well as present causes and effects to the hurdler.
• This is very critical to the hurdler being able to make progress. Eventually they’ll be able to feel and know what they did wrong without you having to say anything to them.
Advice
Work different approaches ex. (4-Step/5-Step/6-Step/10-Step)
Know the athlete – you have to know what technique works best for each individual.
Why rhythm? Hurdlers all take the same amount of steps outside of the start. The athlete who’s technically sound and posses the ability to handle faster rhythms will win the races.
Rhythm Rhythm Rhythm – you must challenge the rhythm often
Weekly Setup - Fall
Tuesday
Thursday
Wickets, Blocks , Speed Endurance (over hurdles 6- 10), or Pure speed
Friday
WEEKS 1-4: GET IN SHAPE. LIGHT HURDLE DRILLING.
WEEKS 5-8: INTRO TO 1-STEP, 3-STEP AND 5-STEP 3/3/3, 4/4/4, 5/5/5 USING
4-6H
WEEKS 9-12: TOUCH THE BLOCKS. WORK THE APPROACH TO H1 FROM
THE BLOCKS AND START TO CHALLENGE THIS RHYTHM. DAY 1 IS
USUALLY BLOCKS OVER 3-5H AND DAY 2 IS USUALLY BLOCKS OVER 3-4H AND
BLOCKS 6-10H (8/3/5/3/3/5/3/3).
WEEK 13 – REST OF SEASON: WE HAVE A SPEED DAY AND A SPEED
ENDURANCE/RHYTHM ENDURANCE DAY. ONCE START MEETS START YOU MAY ONLY BE ABLE TO FIT ONE OF
THESE DAYS IN DEPENDING ON TRAVEL ARRANGEMENTS.
Weekly Setup – In season
Monday
Tuesday
Wednesday
Thursday
Friday
Monday
Tuesday
***If there's a high emphasis on the meet
that week we will hurdle Tuesday and go over 3
hurdles for pre-meet on Thursday.
Thursday
Saturday
***If Saturday only meet everything shifts Tuesday and Thursday shifts down and there will be back to
back sessions Monday and Tuesday
Contact Information
Approach to Training
Sample Week – Champ Season Indoors
Specific Prep – Outdoors
Early Comp – Outdoors
Training the Hurdles
Contact Information