The HS Sprinter/Jumper/Hurdler Latif Thomas -USATF Level II (S/H/R) -USTFCCCA Event Specialist (S/H/R) -Athletes’ Acceleration, Inc -CompleteTrackandField.com -IYCA

Two Angles The Athlete The Coach

Definition of Your Program Your program is defined as much by what you don’t do as it is by what you do.

Overview Physical Capacities (Biomotor Abilities) – Sprint Events – Hurdle Events – Jumping Events

Choose Your Own Adventure The Patterns (Commonalities) – Drive Phase – Penultimate Step Establish a philosophy – Speed – Strength

Choose Your Own Adventure Focus your resources – Your background – Your talent Assistant Coach Goldmine – How many kids on your team?

Group Warmup

The Annual Plan General Preparation (Weeks 1-4) – Most of the time groups can train together – Focus on general physical capacities and technique – Skill based progressions as athletes acquire skill

Monday – Acceleration/Drive Phase

The Annual Plan Specific Preparation (Weeks 5-8) – Training becomes more event specific – Focus on general physical capacities with a trend toward event specific technique, intensity and rest – Skill based progressions as athletes acquire skill

Monday – Top End Speed/Continuation

The Annual Plan Competition (Weeks 5-8) – Training simulates competition – Focus on general physical capacities becomes secondary to event specific technique, intensity and rest – Intensity and expectations rise with the quality of meets

Competition Intensity

Speed Day All Sprinters: Block Accelerations Sprint Hurdles: Blocks over 1 and/or 2 Intermediate Hurdles: Blocks over 1 Jumpers: Rollover Accelerations + Short Approach Jumps

Anaerobic Capacity All Sprinters: 4-6 x a pace of my choosing. R=5’ Intermediate Hurdles: 4-6 x a pace of my choosing, over hurdles. R=5’ Sprint Hurdles: 5-10 x 12 10m/7.5m. R=5’ Jumpers: Extended skill specific remedial bounding + RRJ + MB throws/Multi jump circuit

Run, Run, Jump (Continuous Takeoffs)

Remedial Vertical Bounding

The Art of Coaching More than one way to skin a cat Don’t get greedy Don’t be a slave to: – Terminology – “Periodization” – Percentages

Recommended Resources CompleteTrackandField.com/ohiosprints CompleteTrackandField.com/ohiojumps Add ‘OTCC’ to the Coupon Section to receive the discounted price