In track and field, athletes are on their own during meets to a degree, and it’s important to train athletes to prepare themselves for their events. Training process: Post workouts, have group leaders check off athletes as they finish their daily workout assignments. Complete segments in …
prepare your mind and body for the workout or race you are about to run. A proper warm up should include the following sections: (1) Walking Barefoot: stretch and strengthen lower legs to prevent injury
Track & Field: Sample Week Monday: Long Run (20% of weekly mileage) Tuesday: Hard track workout focusing on speed endurance, for example: 2-3 sets of 4x400m at mile pace – 2 sec (if mile pace is 5:00 – 73 seconds) - 2 min rest between 400’s, 400m walk between sets 8-12 x 400m at mile pace, 1 min rest (no sets, just straight through)
• Lay out a progressive technique training plan that covers the entire length of your season before the start of the season. • The training plan should be grounded in motor development and learning technical mastery of the basic skills of the event. • Adjust training intensities daily, placing harder more intense workouts
These drills need to be mastered before having athletes come out of blocks. Using blocks is a reward, not a gift. Top athletes can generate 30% of their top velocity in the initial thrust (zero step). They can generate more than 50% by their 2nd step. Defined as the rate of speed increase.
Strength Training Day 2: 800m Warm-up/Flex/Hurdle Mobility/Drills/Build-ups 2-3x10x 100m @70-77% (Boys= 14-20sec/Girls= 17-24sec) with 30sec rest and 3-4min between sets 3-5min Cool-down and Stretch 8min Core Day 3: 5-minute warm-up/Static Stretch Hurdle Mobility Extended 1400m Circuit of choice Strength Training Day 4:
• Strength Training for Track & Field by John Cissik • Come to Hurdle Practice with Wayne Clark (video) • Drills for Teaching the Hurdles with Mike Poehlein (video)
Workout parameters: The bodyweight exercises can be done in any order. So athletes can start with pushups and end with split squats, as above, or they can start with crunches and end with pushups. It all washes out in the end. (For example I wouldn’t do split squats first because that would cash out my legs for the rest of the workout).
Strength Training for Distance Runners Drills, core and workouts to keep your athletes healthy and strong By Forest Braden‐UCLA Track and Field
Based on the demands of the 400 meter event, the following training workouts are recommended in varying degrees of emphasis during the training year. The time frame that each workout is...