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

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

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 200 @ a pace of my choosing. R=5’

• Intermediate Hurdles: 4-6 x 200 @ a pace of my choosing, over hurdles. R=5’

• Sprint Hurdles: 5-10 x 12 hurdles @ 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

• Twitter: @latif_thomas• Email: latifthomas@gmail.com

• CompleteTrackandField.com/ohiosprints• CompleteTrackandField.com/ohiojumps

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