Track Workouts

First two weeks:
Stretch as a team, then separate into 3 main groups: (1) Endurance athletes, (2) Mid-distance (3) sprinters, jumpers, throwers. Team leaders per group will be helpful.

Train event specific. Research shows specificity of training will negatively or positively impact performance if the workouts are not event specific.

During stretching use 30-seconds stretch hold positions for the first two weeks, but switch to dynamic stretching after two weeks. Research shows static stretching will slightly impair speed and strength for up to an hour afterwards, which is desirable the first two weeks to prevent injury.

Training principles:

Train event specific!

Focusing on quality of training improves performance, quantity training decreases performance, even for endurance athletes.

Training sequence: Heavy/light/heavy/light/off (one of the heavy days needs to have a killer ladder)

Train all three muscle fibers; slow, fast, and super fast

“Train fast to be fast.” Running, jumping or throwing at slower than performance will decrease future performance unless it is for strength training or technique.
Most races are lost based not by the lack of endurance, but the lack of speed.

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: Post workouts, have group leaders check off athletes as they finish their daily workout assignments. Complete segments in groups.

Teaching point: Make athletes responsible for their own water, warm up suits, and event warm up. Simulate Race Day thinking one day a week. “Check their focus and thinking” –EX. During meets, dress warm after warm ups, take off warm up suits before event. Don’t waste energy trying to stay warm by not wearing enough clothes when the cool weather