Track and Field Coaching

  • Posted by a hidden member.
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    Feb 23, 2008 7:00 AM GMT
    I'm a track coach for one of the local high schools. i coach Long Jump and Sprints. We are starting competition next week and i'm planning on taking them through some Speed training in a couple of weeks.
    The thing is that i am a college athlete and the workouts that i've been though have all been really intense. In other words, if you aren't in shape, you end up pulling a muscle. Ive been taking them through some intense base training work for the past 4 weeks but i'm worried that they wont be able to deal with the intense speed work. They are a powerhouse school with the track program so they all want to do well to show up the alumni.

    So my question is, does anyone know any good speed workouts that will improve speed and not tear apart young muscles?
  • GQjock

    Posts: 11649

    Feb 23, 2008 12:21 PM GMT
    Speed is def a factor of muscle mass and strength
    yeah you need to train them out on the field with drill work...but by doing that alone without strengthening and fortifying those muscles you are risking them for injury
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    Feb 23, 2008 5:00 PM GMT
    When I coached high school track, my sprinters did a lot of ladder workouts. We'd start with 200s and progress up to 400, 600, and 800 intervals and then back down to 200s. The whole workout, including warmup and cool down, would come to 3 to 4 miles. It depends, of course, on the fitness of your runners, but I found this workout to be challenging and of enough variety to keep them motivated. We also did on some days just 400 meter intervals and others 600 or 800. The key is to mix it up, make it variable. I found the longer intervals, the 600s and 800s, to be the best workouts for my sprinters. It developed speed plus enough "distance" for them to push the envelope in their races. For my distance runners the intervals varied anywhere from 1,000 meters to mile intervals. Good luck coaching!
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    Feb 25, 2008 8:08 AM GMT
    Are they not in shape enough for what you're planning? Are they Freshmen, JV, or Varsity? If they were conditioning in the off season or played another sport that kept them fit even before begining your base training, I wouldn't worry too much about what to throw at them. I suggest giving them a slightly lighter version of your own training to gauge their fitness level the first couple days. I would expect at least the upperclassmen to be able to handle your intense training. If it's all anaerobic like sprinting at different speeds and hill work, have them do an extra hour of very light cardio at least a few times a week in the mornings before school and weekends. Light strength training is also good. One or two sessions a week using just a bar and 10-25lbs on each side doing power cleans, split squat jerks, front squats, and lunges does a lot.

    Some things that are usually overlooked at the high school level are proper nutrition and making sure they're cooling down, stretching thoroughly, and even dipping in ice so they'll continue to be able to train hard without burning out mid-season.

    At the high school level, it's all about motivation. If they respect and trust you as a coach they'll rise to your expectations, or at least not give up during practice.

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    Mar 07, 2008 10:21 AM GMT
    Thanks guys! all great things to follow. they had their first meet today and they almost all put out PR's. thanks for the feedback!
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    Mar 07, 2008 6:26 PM GMT
    congratulations on good results for your first meet!