Championship Productions Blog

Archives by Tag 'Middle Distance'

Learn a Lunge Series for Middle Distance Runners!

By Kevin Fitzpatrick - Last updated: Monday, February 1, 2016

Personal trainer Tom Green, a three year assistant coach responsible for 10 collegiate record holders, takes an athlete through a lunge series in this clip. The lunges are designed to create resistance in the core as the athlete tries to limit motion within their lumbar spine.

Lunge Series

Drill Summary: There are two lunge drills in this video. The demonstrators in the video use a six pound medicine ball, but Coach Green says you can use one as heavy as 10 pounds if you have a strong athlete on your team.

The first drill is the Forward Lunge w/ Rotation. The athlete grabs a medicine ball and lunges forward for 15 yards, rotating the ball to the side with every step. The focus is on core strength and avoiding movement in the lumbar spine.

The second drill is the backward lunge. In the drill, the athlete holds the medicine ball above their head and keeps a similar body position to the forward lunge while going backward (hip & torso alignment).

Keys to the Drills:

1) If in doubt, use a lighter medicine ball.
2) Core strength.
3) Avoid lumbar spine movement.
4) Hips & torso alignment.

This video came from Championship Productions’ video “High Performance Drills for the Middle Distance Runner.” Browse through other world class Track & Field videos at ChampionshipProductions.com!

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Use Mini Bands to Strengthen Runners’ Cores!

By Kevin Fitzpatrick - Last updated: Wednesday, April 1, 2015

To add on to dynamic stretching and running training, personal trainer Tom Green has his middle distance runners use mini bands to target the core. A fit core means more endurance and better resistance against fatigue, which could be the difference in the athlete’s next race.

Mini Band Routine

Drill Summary: Athletes will need mini bands to perform this drill, as well as a band they can hold with their hands to “pulse” during the drill. Athletes place the mini band around their ankles and begin by taking 10 steps to the right. In unison with every step, athletes pulse the band they’re holding by stretching it out in front of their bodies. After taking 10 steps to the right, they come back by taking 10 steps to the left. Next, athletes take 10 steps forward and 10 steps backward, using the same technique with the ankles, but instead pulsing the band they’re holding above their heads as opposed to in front of their bodies. The final move is to perform ten steps of carioca with the bands, alternating steps in front and steps behind.

Keys to the Drill:

1) Keep tension in the band when stepping.
2) Keep motion around the hip, not the spine.
3) Tighten the core.
4) Keep arms extended.

This video came from Championship Productions’ video “High Performance Drills for the Middle Distance Runner.” View other world class Track & Field videos!




Prepare Your Middle Distance Runners for the Racing Season!

By dustin.moscoso - Last updated: Thursday, January 1, 2015

Villanova Head Track & Field Coach, Marcus O’Sullivan, discusses how anaerobic work is needed to prep for the racing season. He also walks us through how to build an annual plan starting with the “big race” you want your athletes to peak at, then working backwards to the start of the season.

Strategies Towards the Racing Season

This video came from Championship Productions’ video “Marcus O’Sullivan: Middle Distance Training.” View other world class Track & Field videos!




Prepare Your Middle Distance Runners with Effective Training!

By dustin.moscoso - Last updated: Tuesday, July 1, 2014

In this segment 2x Florida Class 4A State Championship Coach, David Halliday, shows you how to create an effective program by discussing what the middle distance runners will be doing each day for their workouts.

Pre-Competition Sample Week Program

Watch and learn more from this Championship Productions’ DVD “High School Coach’s Blueprint for Success: 800M / 1500M.” View other world class Track & Field videos!




Recruiting Tips to Find the Athletes for Your Middle Distances!

By nate.landas - Last updated: Sunday, June 1, 2014

2x Florida Class 4A State Championship Coach, David Halliday, presents a segment called ”How to Find the Athletes.” Coach Halliday discusses how the middle distance coach finds the athletes capable of running the 800 and 1500 meter distances. He stresses the 800 is the toughest race to find the athletes for.

How to Find the Athletes

Watch and learn more from this Championship Productions’ DVD “High School Coach’s Blueprint for Success: 800M / 1500M.” Take a look at additional Track & Field videos on Middle Distance Running.




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