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Archives by Tag 'Tom Green'

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!

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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!

Outstanding Drills to Run Middle Distance Events Faster!

By nate.landas - Last updated: Monday, September 24, 2012

Watch and learn great drills that will improve middle distance runners.  Tom Green is a personal trainer with multiple years of experience working with high level college athletes.  In these two clips you will see track movement preparation drills and power development drills that will allow you to run faster for a longer period of time.

Prepare your body to run fast with the three drills shown in this clip.  The first of which is called Pogo Sprints.  You will bounce on the balls of your feet about 10 times and then sprint out several strides.  The next is called Push-Up to Acceleration.  Focus on leading with the power leg, which is the lead leg that would be in your starting block.  The last exercise is the Four Touch Mountain Climbers.  It is key to start and end the climber portion, before you sprint, with the power leg.  Make sure you don’t bounce too much and maintain steady hip height.

Take a look at a great power development activity, the Overhead Ball Throw.  Using a medicine ball, varying weights depending on the level of athlete, you want to use hips, knees, and ankles all in unison when throwing it.  Having these three areas work together will generate the most force on the ground. Try not to use your arms too much or to jump too much.


View another clip from the product page of “High Performance Drills for the Middle Distance Runner.”  Check out more Middle Distance DVDs and other high quality Track & Field DVDs!

New Track & Field DVD featuring Tom Green!

By nate.landas - Last updated: Wednesday, February 22, 2012

A newly released Track & Field DVD is available that features Tom Green.  He is a personal trainer and has developed 11 NAIA Champions and 10 collegiate record holders.  Check out the latest Track & Field DVD called:

High Performance Drills for the Middle Distance Runner

  • Over 50 different speed and strength drills for middle distance runners
  • Develop a strength program for your athletes that increases performance and reduces injuries
  • See a progression-style approach to training both a beginning and elite level athletes
  • Incorporate Mini Bands into your training routine to quickly develop power in your athletes
  • Specific routines are provided for the beginner athlete and advanced athlete for beginning of the season through competition

    Take a look at more high quality Middle Distance DVDs instruction with the following:

    28 Speed & Power Drills for the 800 Meters
    Track & Field News Presents: Technique & Drills for Distance/Middle Distance


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