1. Track and Field Coaching Techniques Scott Wells Riverside Christian wellss@riversidechristian.net

2. Who Am I? Wenatchee Valley College-Decathlon Wenatchee Valley College-Decathlon University of Washington-400 hurdles University of Washington-400 hurdles Head Coach Davis HS: 1986-2000 Head Coach Davis HS: 1986-2000 Head Coach Riverside: 2000-Present Head Coach Riverside: 2000-Present 34 state champions 34 state champions 4 team titles: 2001, 2004, 2007, 2009 4 team titles: 2001, 2004, 2007, 2009 13 consecutive team trophies 13 consecutive team trophies

3. Some of the challenges….. 18 different events 18 different events Many different body types Many different body types Many different levels of conditioning Many different levels of conditioning Different experience levels Different experience levels Facility needs Facility needs Equipment needs Equipment needs Staffing challenges Staffing challenges

4. Event Areas Sprinters-100, 200, 400 Sprinters-100, 200, 400 Hurdlers-100/110, 300 Hurdlers-100/110, 300 Jumpers-Long, High, Triple, Vault Jumpers-Long, High, Triple, Vault Throwers-Shot, Discus, Javelin Throwers-Shot, Discus, Javelin Distance-800, 1600, 3200 Distance-800, 1600, 3200 Relays-4 x 100, 4 x 200, 4 x 400 Relays-4 x 100, 4 x 200, 4 x 400

5. Training Groups Sprints/Hurdles Sprints/Hurdles Jumps Jumps Throws Throws Distance Distance

6. Total Program Training Flexibility-Dynamic/Static Flexibility-Dynamic/Static Strength/Power Strength/Power Cardio Conditioning Cardio Conditioning Running Mechanics Running Mechanics Overall Balance Overall Balance Physical Health Physical Health Mental Health Mental Health Rest Rest Educate Your Athletes Educate Your Athletes

7. Sprints Starts Starts Race Phases Race Phases Running Mechanics Running Mechanics Arm action Posture Ground Contact Stride Length Running style Running style Finishing Finishing

8. Hurdles Short hurdles/long hurdles Short hurdles/long hurdles Differences between Women/Men Differences between Women/Men Starts Starts Steps to first hurdle Steps to first hurdle Steps between hurdles Steps between hurdles Hurdle technique Hurdle technique

9. Relays Personnel Personnel Handoff techniques Handoff techniques 4 x 100 4 x 200 4 x 400

10. Distance Running Training Training Pace Pace Strategies Strategies Mechanics Mechanics Style Style Health Health

11. Horizontal Jumps Steps Steps Flight Techniques Flight Techniques Runway Techniques Runway Techniques Take off Take off Phases (Triple Jump) Phases (Triple Jump) Landing Techniques Landing Techniques

12. High Jump Approach Approach Rhythm Rhythm Take off Take off In the air technique In the air technique Psychology of the Psychology of theevent

13. Pole Vault Safety Safety Equipment Equipment Weight of vaulter Weight of vaulter Certification of coach Certification of coach

14. Throws Equipment Equipment Throwing Styles: Throwing Styles:Shot-Rotation/Glide/PowerDiscus-Spin/PowerJavelin-GripApproach

15. Basic 12-Week Plan March: General/Specific/Pre-competitive Base building April: Competitive Phase Learning to compete May: Competitive Peaking Phase

16. March Pre-Season Steady runs Steady runs Testing/Evaluating/Goal setting Testing/Evaluating/Goal setting Hills Hills Fartlek training Fartlek training Plyometrics Plyometrics Tons of instruction in event areas Tons of instruction in event areas Heavy work load Heavy work load Circuit training Circuit training

17. April Competitive Season Shorter distances Shorter distances More speed More speed Lots of technique at race pace Lots of technique at race pace Heavy meet load Heavy meet load Quantity not quality Quantity not quality Train through meets** Train through meets** **Choose the meets where performance really matters and focus on those

18. May Peaking/Preparing Speed work Speed work Quality not quantity Quality not quantityShorter/Faster/Intensity Detailed event work Detailed event work Psychological prep Psychological prep Scenario discussions Goal progress Competing vs Participating

19. Healthy Athletes Stretching-Static, Dynamic Stretching-Static, Dynamic Massage Massage Ice Ice Meds Meds Swimming Swimming Stationary bikes Stationary bikes Rest Rest Be patient with recovery

20. Organization is Key Team Meetings Team Meetings Communication: Communication:ParentsAthletesTeachersAdministration Email Email Printed information Printed information

21. Team Handbook Schedule Schedule Guidelines Guidelines Class Records Class Records School records School records Motivation Motivation Letter standards Letter standards State standards State standards Results Results Pictures Pictures Nutrition Nutrition Top-ten lists Calendar State placers/champions Coaches Directions Injury prevention/treatment Contact information College information

22. Random Dos Understand why most kids participate…the social aspect Understand why most kids participate…the social aspect Monitor grades/communicate with teachers Monitor grades/communicate with teachers Pay attention to nutrition Pay attention to nutrition Listen to their injuries Listen to their injuries Surround yourself with great coaches Surround yourself with great coaches Delegate to your staffallow them to coach Delegate to your staffallow them to coach Make it fun Make it fun Love the kids without reservation Love the kids without reservation Be a good example of everything you are teaching Be a good example of everything you are teaching Consider hosting an invitational Consider hosting an invitational Place a football coach on your staff Place a football coach on your staff Emphasize relays Emphasize relays Make your end-of-season awards function a big deal Make your end-of-season awards function a big deal Be enthusiastic Be enthusiastic Expect to be successful! Expect to be successful!

23. Random Dos (contd) Learn to utilize Athletic.net Learn to utilize Athletic.net Make a big deal about class and school records Make a big deal about class and school records Have a few popsicle days Have a few popsicle days Have a team shirt each year. Let the kids help design it. Have a team shirt each year. Let the kids help design it. Purchase Hy-Teks Meet Manager Purchase Hy-Teks Meet Manager Learn (and teach) the rules of the sport Learn (and teach) the rules of the sport Emphasize sportsmanship>>>>>>>>>>>>>>>> Emphasize sportsmanship>>>>>>>>>>>>>>>> Consider starting a summer youth program Consider starting a summer youth program

24. Random Donts Give up on any athlete Give up on any athlete Let parents dictate your decisions Let parents dictate your decisions Compromise your standards for a great athlete Compromise your standards for a great athlete Underestimate your influence with the team Underestimate your influence with the team Expect to please everyone Expect to please everyone Be afraid to alter your workout plans Be afraid to alter your workout plans Neglect your own family Neglect your own family

25. Hosting A Meet Brings credibility to your program Brings credibility to your program Provides an opportunity for teams and athletes Provides an opportunity for teams and athletes Great way to get parents and community involved in your program Great way to get parents and community involved in your program Source of pride for your athletes and school Source of pride for your athletes and school Source of income: Source of income: Entry fees, concessions, T-shirts, sponsors

26. The Most Important Team Your Family

27. Great Resources Track and Field Coachs Survival Guide Track and Field Coachs Survival Guide Edward L. Wallace Flip Books Flip Bookswww.pocketvideos.com Videos/Clips Videos/Clipswww.youtube.com DVDs DVDswww.championshipproductions.com