track and field workouts pdf

Track And Field Workouts Pdf

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Our coaches prepare training programs for sprinters and hurdlers, as well as separate workouts for mid- and long-distance runners, at our team practices.

Jan 25, The workouts must allow variability based on the skill level of the individual runner. Begin the breakdown workout … It was a fine balance between volume and injury.

Track and Field Drills and Practice Plans

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The first 3 practices should be devoted to introducing each event to the athletes and familiarizing them with common practice routines. Refer to details for a specific day for a detailed agenda. Sample outlines can be found in the supplementary section. Suggested common drills can be found on the drill sheets in the supplementary section. See Introduction to Weight-Training for event-specific exercise plans.

Circuit training details, see Circuit Training. Though equipment will be used, this practice could easily be conducted effectively in a classroom.

A more practical approach would be to let athletes experiment with the equipment and offer tips to improve performance incidentally. In this case, more supervisors would be an advantage. Athletes with 2 or more field events remain on track for event-specific training. Distance runners return minutes 40 mins later and continue training in their event of preference.

Hurdles Jumping Shot put For suggested event-specific exercises in jumping and shot put, refer to the field drill sheet. Hurdles exercises can be found in the track drill sheet. Running and jumping drills, common remainder and event-specific exercises Day 7 2 laps EASY warm-up, stretch 10 mins Field events and sprint drills: choose from suggested exercises in supplementary section.

A balance of common and event-specific remainder exercises is suggested. This practice is more geared towards track events, with less emphasis on field training. There should be a focus on technique for these events. Pylons are set around the track at erratic intervals; the runner alternates between sprinting and jogging from one marker to the next continuously. Any athletes whose test results approximate these should be encouraged to participate in these events.

Commonly, the difference between a successful sprinter and a successful distance runner lies in the dominant type of muscle fibres in their bodies. The scores in the middle of the pack ought to have a distribution of , middle-distance material.

Finally, those with more slow-twitch fibres will not be able to perform as well in the vertical jump; their scores will be near the bottom. This is by no means the only selection criterion; if an athlete shows enthusiasm for a specific running event, he should not be denied. Hurdles - height is an advantage! Standing Long Jump — feet behind a specified line, measurement taken from closest point to line e.

The measurement recorded is the difference in height between the two points. Five Bounds — from a specified start point, the athlete takes 4 bounds and a jump as far as he can go , landing in a long jump pit. Total distance traveled is recorded. Standing 30m — have a timer stand at the 30m mark and record the time as the athlete passes by. Flying 30m — calculated by subtracting the standing 30m time from the total time.

Stride Frequency — Have a counter positioned at the 30m mark. As the athlete passes, begin counting the number of strides taken with both legs to the finish line. Divide this number by the flying 30m time. Stride Length — divide the number of strides previously determined by Rest: m walk. Rest: 30s between each. Rest: jog curves of track. Increase the distance covered every two runs, alternating between slow and race-calibre paces.

Distances should range from 50m to m. Conditions the lactic acid energy system. After each run, rest by walking the same distance e. No complete stop until m is reached. Increases oxygen uptake, decreasing recovery time. Improves running efficiency and endurance. Middle distance training exercises are too taxing on the body to do more than one per day. The majority of practice exercises for these event runners will be taken from the m training. The occasional long-distance run is also suggested.

Fatigue training. Rest 8 - 10mins. Subtract m from the race distance. Rest: 2 mins after 3rd lap. Hurdle spacing: 20m.

Height: 69cm. Hurdling varied distances varied paces. For As, each stride is thrusted up until the thigh is parallel with the ground. Bs, the heel whips back and nearly strikes the rear after each stride. Mental discipline is essential if the benefits of this workout are to be maximized. Allow a 5 — 10 minute rest between sets of laps for complete recovery. An advanced variation has the athlete swinging his arm and releasing at the point where the discus will go straight up. Ensure it lands on its edge.

Left foot flat on the ground. The discus should land FLAT on a straight line in front of the thrower. Emphasize trunk rotation — this drill focuses on the upper body movement and reduces the potential power of the throw, i. As training progresses, increase distance. Stress upright posture. Each step is taken heel first; toes are the last part of the foot to touch down. Stress posture. Start m away from pit; mark off hop, step and jump distances. Knee drive on hop and step, arm drive both on jump.

Double arm upswing. Introduction to Weight Training Each event calls for a certain groups of muscles to be toned to a certain level. The steps needed to achieve the ideal physiology are different for each event, and so training programs for each must be developed separately. Exercises, number of repetitions and sets are given below. Be sure to demonstrate proper form, and encourage it at all times! More reps and greater speed are suggested.

Strength should be developed through actual hurdling, as flexibility and technique can be built concurrently. To build muscular endurance, more reps should be added to each set and executed slightly faster. Athletes should start at one station, perform one exercise for seconds, rest for another 30 seconds and proceed to the next station. At the end of the circuit, a minute rest is taken, then the whole circuit is started again. Consecutive stations should not work the same muscle group, and there should be a variety of muscle groups exercised.

Consider splitting the athletes into two groups if there are too many participants. This also increases efficiency. Place about 20 markers inches wide 1. Have runners sprint past without touching the markers about 4 inches wide. This drill focuses on increasing stride frequency, and as a function of this, stride length.

Markers are placed at erratic intervals on the track. Runners sprint from the first to the second, jog from the second to third, bound from third to fourth, and repeat the process until the final marker is reached. This is a plyometric drill which increases elastic strength and flexibility, good for sprinters, hurdlers and jumpers. No deviation from the straight line.

Aerobic runs of 20 minutes or more are simply training for this exercise.

Yearly Training Plan (YTP)

Track and Field is a multi-disciplinary sport that requires a great deal of specialized training and coaching. Specific drills are important to help with the various techniques and the intricate elements of each event. We have come up with 10 different chapters that cater to10 individual areas of track and field. So, instead trying to coach everyone on the team with one practice plan, each coach or discipline can have their very own practice plan that is going to help them reach their potential. Now, each coach can focus on their own discipline and get the most out of the athletes in their program. With a comprehensive list of drills that provides a great training environment for skill development, the specialized practice plans pinpoint the skills that make your athletes better.

Jan 25, Start with a dynamic speed warm-up used to warm-up for a race and run a m interval in 60 seconds followed with a 60 second rest. This meter running workout can easily fit into a run of any distance. Coach the Athlete, Not Just the Events. Remember — the goal of this workout is to give it your all during the meter intervals only. Develop endurance versus speed development.

The athletes support system should include service providers massage therapist, chiropractor etc. To start the development of a Yearly Training Plan and Competition Plan, it is recommended that the personal coach begin with a planning session with the specific intent to develop the annual goal for the athlete. National Championships, Selection Meet, International event. The Yearly Training Plan and Competition Plan should include, but are not limited to, the following notations:. The successful plan should be dynamic in order to account for unseen issues that can arise during the training year exams, injuries, qualifying for teams. Please see below for 2 examples of YTP formats:. BC Athletics recognizes that, due to various schools of thought on programing, coaches may have differing opinions on the format of a YTP.


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.


Track & Field Coaching Essentials PDF

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Sample track workouts

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Bayview Glen Track and Field Coaching Manual Track and Field Practice Plan

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