RANDOLPH WILDCATS T&F – 2015/2016 THROWING EVENTS

Principles of Randolph Throws Training If you do NOTHING else this summer, I expect each and every one of you to get stronger. No matter what event it is, the basis of our sport is strength. When you break it down to the nuts and bolts, everything we do requires core strength and explosive power. We are going to address these two areas a number of different ways. No matter how comfortable (or scared) you are with the weight room, we will have something that you can do to address explosion and core. The second goal each of you should have over the summer is to make yourself a better ‘Athlete’. I want you to do a multitude of things this summer. Whatever you can think of that consists of movements that make you do things differently than you would if you were only involved in track and field. IF you throw all four events outdoors, conditioning is as important for you as any other runner or jumper on the team. You will have a few more choices for throwing events in college! Shot Put, Discus, Javelin, Weight Throw (Indoors), and Hammer Throw (Outdoors). Ladies – Your implements stay the same weights as what you are used to in high school. The Weight is 20 lbs. The hammer is the same as the SP. Guys – Unfortunately you get the short end of the stick. The weights go up for the SP (16 lbs) and Discus (2 KG). The indoor weight for you all is 35 lbs. and the Hammer is the same as your SP.

HELPFUL TIPS FOR SUCCESS Establish a Plan – Sounds pretty basic but before you know it, August will be here and you’ve totally neglected training during the summer. Before you know it, it will be November and you will be out of shape for the start of the season. Make a Commitment to Training – With activities, camps, jobs and vacations to juggle during the summer, it’s pretty easy to find an excuse not to train. Focus on the end goal of what you want to achieve at ODAC’s, Regionals, or Nationals. Improve Your Technique – Training the wrong way is not only counter-productive, but also puts you at risk of injury. Barefoot running on a grass or turf field twice a week after one of your long runs is a good way to build strength and focus on improving technique. Sprint drills reinforce proper mechanics. Doing them wrong or half hearted reinforces the habits we want to break. Stay Properly Hydrated – Many athletes make the mistake of taking their first drink after they’ve started a training session. It’s critical to stay hydrated before, during and after your training sessions. When hydrating in the summer heat, water or sports beverages like Gatorade are your best options to replace fluid and electrolyte losses that occur through sweat. Schedule Time for Recovery – Rest is a critical part of every athlete’s training program. Adequate sleep, good nutrition, and properly planned workouts, will all contribute to your health and ability to maximize results from your training effort. 5½. Have Fun – After all, it’s summer! Relax and enjoy not only your summer training program but also all the other activities you’ll do with friends and family.

HELPFUL TIPS FOR SUCCESS (cont.) Before we jump into explaining WHAT we do, I want you to think about WHY you do it. Here are a few basics that you should keep in mind as you are training this summer. Be mindful of your environment. Summer heat and humidity can be brutal. Try to run early in the morning while it is cooler (yes I know it’s summer and you want to sleep in – go back to bed after your run). Be mindful of your schedule. When training over the summer, we sometimes lose sight of what else we have going on. The biggest issue is work. If you are on your feet working all day, that will impact your training. You might need to focus more on low/no impact cross training to keep the legs fresh and prevent burnout and injuries. Listen to your body. If something doesn’t feel right, don’t ignore it. I don’t want to start off preseason with a list of injuries. If you can’t run, cross-train. ENJOY WHAT YOU DO, BUT TRY TO DO SOMETHING EVERY DAY!

SUMMER TRAINING EXPLAINED Contrary to popular belief, the warm-up that our coaches make us go through is not to fill time or entertain ourselves. When done properly, this is the springboard for the rest of our practice. By the time that this is finished, you should have a nice sweat going, feel nice and loose, and be ready to take on the workout. THE WARM-UP FIRST LAP: 400M JOG SECOND LAP: 15m Butt Kicks 15m Walking Lunge 15m High Knees 15m Straight Legs 15m Backward Run 15m Carioca Each Exercise is followed by a short jog STRETCHES: Focus on Upper Body, shoulders, chest, arms, trunk and legs. Progress from Static to Dynamic stretches.   THE WARM-UP (cont.) WARM-UP DRILLS: Reach and touch toes Leg up and behind* Walking Knee Hug Lateral Lunge Lateral Lunge (face opposite)* Ankling into Straight Leg bound* Skips* Skips for Height* Skips w/ arm swings (F/B)* 3-Level Carioca 5-10 x 20m sprints

This is probably one of the most important workouts. THE TRAINING PROGRAM When it comes to training, there are a million different ways to skin a cat. As I mentioned earlier, I want you to be active this summer. Focus on new activities or moving in different ways then what you would do “In the circle”. One suggestion I have used in the past is to find a pilates class or Wii Yoga!!! There are some basic rules to follow if you are running this summer: YOU HAVE TO GET STRONGER!!!!! I know that summer can be a crazy, hectic time for some of you. Family vacations, work schedules, etc. can take a lot of time out of your training schedule. I have included a 4 day a week lifting schedule to work on areas important to throwers. Follow a M-TU-TH-FR schedule (or similar schedule) There should be 3 days between Day 1/3 and Day 2/4 YOU HAVE TO IMPROVE FITNESS. Each Week I want you to pick 1 workout from EACH of the groups below. 1 workout per day. I have listed some examples but use your imagination!!! ENDURANCE 20 minute run 20 minute fartlek run- example: 30 sec or 90 sec “on,” then jog, then “on,” then jog… 15-20 minutes of stadium/stair running 30-40 minutes HARD bike ride 6-10 x 200m run/ 200 m jog (80% effort) 4-6 x 400m run w/ 2 min rest (80% effort) HILLS This is probably one of the most important workouts. Try to pick a gradual (not steep) hill that you can run for 10-20 seconds. Each week make the workout more challenging by doing any of the following. Increase the length of the hill. Run a shorter but STEEPER hill. Run 1-2 additional hills or shorten your recovery time (jog faster between hills) SPEED Short – explosive movements. These aren’t necessarily sprints but include some examples below for you to get an idea. Line Drills for time. Side to side hops; front to back hops. Focus on eyes up. 10-15-20m Sprints with walk-back recovery Suicides Cone Drills (think football agility drills)

HAPPY TRAINING GO ‘CATS!!!