Track and Field Toolbox

Exercises to Help Prevent Shin Splints

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As high school track season is beginning and coaches are starting to workout the runners, its time to discuss injury prevention. One of the most nagging injuries runners can suffer is shin splints. The painful injury can cost athletes significant training time as they recover. The high school track season is so short that any loss of training time is going to have a significant impact on your results this season. Thus preventing injuries like shin splints is just as important to your success as any of the workouts that you design

In the video clip below 2012 US women’s Olympic distance coach, Rose Monday, demonstrates three very simple exercises that she has her athletes do every day to help prevent this annoying injury. The clip is from DVD on developing middle distance runners. For more information about that DVD click the link Becoming a Champion: 800/1500M for Girls’ Track & Field

The YouTube video has sound, so please make sure that your sound is turned on. If you are watching in a school setting, please note that some schools block access to YouTube. If you are watching at school and having trouble getting the video to play, please contact your network administrator.

These drills could easily be incorporated into you daily dynamic warm-up. They are simple yet effective methods for strengthening the muscles of the lower leg and foot and have been recommended as methods to reduce shin splints.

Drill Summary:

The first drill is simply walking on your heels. The athlete walks on their heels in a straight line for about 10 yards, then turns around and come back. Do 3-6 sets. The second drill is walking on the balls of your toes. Again, walk 10 yards, come back, and do 3-6 sets. The final drill is the toe grab. The athlete takes a step forward, then reaches down and touches the toes of their front foot with their opposite hand. 10 yards, come back, 3-6 sets.


Adrenaline Points: Finishing Fast

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Having the confidence in your ability to run faster at the finish, even off a fast pace, is very important for the middle distance runner.

In the video below, Rose Monday, U.S. Olympic Assistant Coach and one of the top middle distance coaches in the country, shows a drill that she uses to help runners run faster at the finish.

This race tactic drill begins at the 300 mark and teaches the runner to run negative splits.

The runner begins with a fast jog to the top of the curve. At this point the runner will accelerate at each 50 meter mark (use cones to mark) all the way to the finish.

Coach Monday calls these adrenaline points and she wants her runner to visualize passing their opponents at each cone.

For more information about the DVD that this drill came and to learn more from Coach Monday click the link Becoming a Champion: 800/1500M for Girls’ Track & Field

The YouTube video has sound, so please make sure that your sound is turned on


Warm-up Drills: Middle Distance

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Proper warm-up is absolutely critical for optimum performance. In the video below, Rose Monday, 2012 US Women’s Olympic Women’s Distance Coach, gives you some warm up drills to have you ready for practice. This is a scientifically designed stretching routine that will really benefit your athletes. Simple activities that get the synovial fluid going. The simple movements that she demonstrates are the minimum that a runner should do before starting their run. They are likely drills that you are skipping.

To learn more from one of the greatest minds in middle and long distance training in the sport today click on the link Becoming a Champion: 800/1500M for Girls’ Track & Field

The YouTube video has sound, so please make sure that your sound is turned on and that you have access to the site