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Archive for 'Track & Field' Category

Train Smarter with Tempo and Gear Changing Workouts!

By Kevin Fitzpatrick - Last updated: Tuesday, September 1, 2015

Peter Rea, Elite Athlete Coach and Coordinator at the ZAP Fitness Team USA Training Center, has athletes execute two 400s at 10k effort to warm them up for further distance training. The gear changing and tempo work within this workout will prepare runners to perform at peak potential.

2×400 (Economy Stimulus)

Drill Summary: Before a workout, coaches mark off a 400 meter course for athletes to run. Athletes run the course at a 10k tempo and don’t worry about timing it. Between the 400s, athletes are given a short rest. Work on changing gears at different points of the run to prepare the body for e tempo-based workout.

 

This video came from Championship Productions’ video “Zap Fitness: Proven Training Methods for Distance Running Success.” View other world class Track & Field videos!




Gain More Momentum from Your Starts!

By Kevin Fitzpatrick - Last updated: Tuesday, September 1, 2015

If you’re not already training the rollover start technique, you’re costing yourself valuable time in your sprints! Adrian Wheatley, University of Illinois assistant coach, teaches his sprinters to wait until they feel their ankle to roll over, then push into the ground and take off.

Rollover Start

Drill Summary: For the first progression, have the athlete start in the set position with their knee over their ankle. From there, have them slowly roll their body forward and push back into the track to take off. Do 4-6 reps.

For the second progression, do the same method as listed above, but start in a four point stance instead. Always make sure the athlete rolls forward and doesn’t push off too early or too late.

 

This video came from Championship Productions’ video “Fundamental Drills and Mechanics for Successful Sprinting.” View other world class Track & Field videos!




Accelerate Faster in Sprints and Relays!

By Kevin Fitzpatrick - Last updated: Tuesday, September 1, 2015

Texas State University head coach, Dana Boone, helps athletes improve their acceleration by perfecting their body position when running. By leaning forward and pushing down into the track, runners will be able to use their legs to spring forward quicker on the track.

Acceleration Technique Drills

Drill Summary: The first drill in this acceleration series is the “Wall Push.” To execute the Wall Push, the runner leans against a wall and lines up their body from their head to their heels. To begin, they lift their left leg up, then push back down into the ground under their hip. Remember to keep the knees flexed and toes pointed up.

The second drill is the “Wall Walk Up,” which works on transitioning from acceleration into a full sprint. The motion is the same as the Wall Push, except the athlete takes gradual steps forward until their body is perpendicular with the ground.

The third and final drill is “Wall Switches.” In it, the coach calls out a leg to lift up first, and the athlete alternates lifting legs from there on out every time the coach says “switch.”

Keys to the Drill:

1) Knees should be flexed.
2) Runner should be on their toes.
3) Push back into the ground.
4) Maintain a good stance.

This video came from Championship Productions’ video “Becoming a Champion: Sprints & Relays for Girls’ Track & Field.” View other world class Track & Field videos!




Learn Fitness Training Stations for Cross Country!

By Kevin Fitzpatrick - Last updated: Tuesday, September 1, 2015

Getting out and running isn’t enough to prepare athletes for the rigors of cross country season. Oklahoma State University director of track & field and cross country, Dave Smith, includes core workouts in his team’s training routine to enhance their stamina.

Station Rotation

Drill Summary: Here are the stations listed in order:

1. Wheels (Left & Right)
2. Bosu Knees to Chest
3. One Leg Squats
4. Stability Ball Twists
5. Inch Worms & Spider Mans
6. Balance Pad with Med Ball Throws

Keys to the Drill:

1) Use the right form in all stations.
2) Don’t rush.
3) Focus on strengthening your core.
4) Encourage teammates!

This video came from Championship Productions’ video “All Access Oklahoma State Cross Country Practice.” View other world class Track & Field videos!




Train Pole Vaulters to Swing Correctly!

By Kevin Fitzpatrick - Last updated: Saturday, August 1, 2015

Indiana State University assistant coach, Jeff Martin, discusses what it takes to execute a perfect swing and presents a couple useful training drills for this crucial step of pole vaulting. Achieving a fast and smooth swing will help pole vaulters generate more upward momentum in each rep.

The Swing

Drill Summary: To practice the swing, athletes will complete both a one arm swing and a two arm swing. For both swings, the athlete runs down the runway, plants the pole and performs a long, sweeping motion with their trail leg. As they raise off the ground, the athlete focuses on getting their hips above their shoulders as they come down and land on their backside.

Keys to the Drill:

1) Long, sweeping motion.
2) Hips above shoulders.
3) Imagine there’s a ball on the pit and kick it off.
4) Never throw your head back – keep it in a neutral position.

This video came from Championship Productions’ video “Curriculum Guide to the Pole Vault.” View other world class Track & Field videos!




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