Track and Field Toolbox

Competition Season Workout Schedule for Distance Runners

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In the video below, Coach Marisa Tuzzi of Dripping Springs High School (TX), a former Cross Country runner for Texas A&M, explains a typical competition season workout schedule for distance runners.

In this video, she breaks down what a week would look like for her team in February.

Here is a brief overview

 

Sunday
Long run of 8-10 miles for the varsity runners.

Monday
6x 200 meters fast
Recovery 5-6 miles

Tuesday
20×400 meters with one-minute rest. Boys 72 sec and Girls 82 sec
Stop if the quality drops. Not all runners will be able to finish

Wednesday
8×100 meters fast
Recovery 6- 7miles

Thursday
3 Broken 600’s: Run 400 meters – Short pause and sprint 200

Friday
Rest – off

Saturday
Race + an additional 5 miles

In the video below she also offers her warm-up and cool-down suggestions

The following clip was taken from Coach Marisa Tuzzi’s full course in which she details multiple workouts, and practice plans for long-distance training. She even reveals some of her own drills and sample weeks you need to know in order to make your athletes faster. If you are a coach who needs help planning practice or need some new drills to throw into the mix, then this is the course for you!

To learn more about that course click the link: Distance Training for Track

The video has audio so please make sure that your speakers are turned on.


Station Approach to Throws Practice

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Jim Aikens has been coaching the throws since 1984. During this time Coach Aikens’ throwers have medaled at national competitions, won four state championships, and 20 other state medals. His throwers have also won numerous sectional and conference championships. In addition, he has had 5 throwers toss the shot 60 feet or better. He has earned his USA Track & Field Level 1 and Level 2 certification.

In the video below Coach Aikens demonstrates a station approach to throws practice. While this is just one way to run a practice coach he indicates that he likes the fact that with this structure he can utilize his more experienced athletes as leaders/coaches at each station.

In this video, you will see 6 different stations/drills that he has set up for this particular workout.

This clip was taken from Coach Aikens complete throws coaching course. If you would like to learn more about that course click the following link: Organizing & Implementing a Successful High School Throws Program

The video below has audio so please make sure your speakers are turned on.

 


Force Absorption Drills

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In this post Coach Kyle Edwards shares a series force abortion drills.

The clip is taken from his teaching course Feed the Cats: Rocket Fuel for Sprinters 

Coach Edwards points out that sprinting is really just a series of single-leg depth jumps.

In the videos he explains four force absorption drills

  1. Jumps (aka Cat Jumps) – three variations
  2. Single depth jumps
  3. Long Depth Jumps
  4. Assisted plypos

In each he stresses the key point of not letting your heels hit the ground

To learn more about the great course that this clip was taken from click here

The videos below have audio so please make sure that your speakers are on.

Just click the arrow to play.

 


Horizontal Jumps Drills

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Horizontal Jumps Drills with James Thomas, formerly of Texas Tech, (now at Georgia) takes you through the same program that he implements with his current athletes… Including all 66 NCAA All-Americans and 6 NCAA Champions!

In this course, Coach Thomas shares his expertise in coaching the horizontal jumps, giving you training tips and elite coaching strategies.

We are providing this drill to give you ideas on how to enhance your current practice drills. The idea is not to implement it exactly as is, but rather to tweak it to make it fit your system.

There is sound with the video, so please make sure that your sound is on.

This is a Vimeo video, so you will need to be on a network that does not block Vimeo videos.

If you would like to see more information about Coach Thomas’ entire presentation, click this link: Horizontal Jumps Drills


Speed Endurance for Sprinters

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Speed Endurance for Sprinters With Steve Dudley
Men’s Head Coach of Track & Field, Mississippi State University, Starkville, Mississippi

Coaching the 100 Meter Athlete vs. Coaching the 100 Meter Event points out that every athlete is different and that an argument can be made that the role of a coach is more about coaching people than an actual event. This coaching course details the three primary parameters that need to be addressed in athletes who run the 100 meters (toughness, discipline, confidence) as well as the three main athletic skills that these competitors need (acceleration, maximum velocity, speed endurance).

We are providing this drill to give you ideas on how to enhance your current practice drills. The idea is not to implement it exactly as is, but rather to tweak it to make it fit your system.

There is sound with the video, so please make sure that your sound is on.

This is a Vimeo video, so you will need to be on a network that does not block Vimeo videos.

If you would like to see more information about Coach Dudley’s entire presentation, click this link: Feed the Cats: Sprint-Based Hurdling by Alec Holler