Building the Track and Field Athlete

 Lack of experience Most of our athletes have no prior knowledge or experience unless they competed in Middle School  Facilities No field space until late February(soccer) Overcrowding at City Park  Time Can’t start until 3:45, needs to end by 6:00-6:30 Morning practice are not encouraged  Other Coaching Responsibilities All Varsity coaches also coach Middle School from late February to May

 The Indoor Season Mandatory for all athletes unless they are playing soccer or basketball Critical for athletic evaluation and development December – Who can do what? General Conditioning  Speed – 10’s, 20’s, 30’s/200m time trial  General Strength – push-ups, lunges, sit -ups  Jumps – standing broad jump, standing long jump, standing triple jump  Circuits  Everyone trains for the 400…at least in the beginning

 Accelerations 4 x 20, 4 x 30, 4 x 40 – various starts Sled Pulls Twice a week if possible  Extensive Tempo 14 x 100, 8 x 200, 6 x 300, 2x500/2x200(70-75% of 200m time trial) – 1 to 3 minute recoveries 1-2 times a week  Short Speed Endurance I 2-3 x , 2 x 3 x 7 seconds – 30 sec. to 1 min. recovery between runs/4-5 minutes between sets Once a week

SATURDAY COMPETITIONNO COMPETITION  Monday – Accel, Horizontal Jumps, Hurdles, Multi Jumps, Shot Put, General Strength or Weights  Tuesday – Extensive Tempo, Vertical Jumps, Handoffs, Weights  Wednesday – Speed Endurance I, Horizontal Jumps, Hurdles, Shot Put Multi Throws  Thursday – Accel/Speed, Vertical Jumps, Weights, Handoffs, Med Balls  Friday – Meet Prep  Monday and Tuesday –Will look similar  Wednesday – Speed Endurance I, Horizontal Jumps, Hurdles, Shot Put Multi Throws  Thursday – Circuit  Friday – Accel/Speed, Vertical Jumps, Shot Put General Strength  Saturday – Tempo or Circuit, Pool practice, Weights

 Monday Hurdles – Tech/Drills Triple Jump – Drills/Short Approaches Accelerations – volume is about ½ Weights if on campus, otherwise Multi-Throws, Multi- Jumps, General Strength  Tuesday Extensive Tempo Weights Hurdle Mobility  Wednesday Technical work for Hurdles and Triple Jump will look similar to Monday Short Speed Endurance I

 Thursday Speed and Sticks – work together  Friday Meet Prep  Solidify TJ mark  Starts to the 1 st hurdle  Strides – 4x100  Saturday Competition

 Speed Development (Sprint-Float-Sprint) Wicket Drill Accelerations  Intensive Tempo 80-85% of current race pace 5 x 300 (3’ recovery), 6 x 150 (2’ recovery)  Short Speed Endurance II 1-2 x (45”-1’ between runs, 4’ between sets) 2-3 x 3 x 10 seconds

SATURDAY COMPETITIONNO COMPETITION  Monday – Intensive Tempo, Horizontal Jumps, Shot Put Weights or GS, Med Balls  Tuesday – Accel/Speed, Vertical Jumps, Weights, Multi Throws  Wednesday – Horizontal Jumps, Shot Put Speed Endurance II  Thursday – Vertical Jumps, Tech Work  Friday – Meet Prep  Saturday - Competition  Monday and Tuesday- Will look similar  Wednesday – Circuit or Weights  Thursday – Speed Endurance II, Horizontal Jumps, Weights  Friday – Tech work, Vertical Jumps, GS  Saturday – Speed, Weights

 Monday – Long Jump, Intensive Tempo(reduce the volume depending on the relay)  Tuesday – High Jump, Speed Work(usually done on turf, sometimes barefoot)  Wednesday – Long Jump will look similar to Monday. Speed Endurance  Thursday – High Jump, Handoffs, Starts  Friday – Meet Prep – Handoffs, Starts  Saturday - Compete

 Monday– Quality 800 meter workout(3-4 x 600), Wednesday – Quality 400 meter workout(2 x split 400)  Tuesday/Thursday – A.M. Recovery run(on their own if possible), Pole Vault in the afternoon, Accelerations(Tuesday), Weights  Friday – Easy run or Competition  Saturday – Compete or Easy run and weights

 Tech days for the Jumps remain the same Monday/Wednesday – Horizontals Tuesday/Thursday – Verticals  Monday and Tuesday are higher volume training days, Wednesday and Thursday are almost treated as “Meet Prep” days  Transition to Speed Endurance and Special Endurance 4-6 x 150, 8-10’ recovery (speed endurance) 2-3 x 300, full recovery 45” for boys, 50” for girls

Friday CompetitionSaturday Competition  Monday – Horizontal Jumps, Special Endurance I, Shot Put, Multi-Jumps  Wednesday – Speed Endurance, Horizontals, Shot, Multi Throws  Tuesday/Thursday – Vertical Jumps, Javelin, Discus, Handoffs, Block Work, Weights/GS  Friday – Compete  Saturday - Weights  Looks similar to a Friday meet week, however Friday is the second day for Horizontal Jumps and shot put

 Be efficient with your time and their time  Be prepared for each day – organization is key  Capitalize on your athletes’ strengths and improve upon their weaknesses  Be creative – more than one way to skin a cat  Don’t be afraid to ask for help

Questions?

Mark Faliveno (504)