The document provides coaching notes from a convention on developing sprinters, jumpers, and hurdlers. It includes summaries of workouts and techniques from various coaches:
- Clarke focuses on individualizing workouts based on ability and monitoring hamstring injury risks. Pfaff emphasizes quality over quantity and focusing on strengths.
- Ross trains athletes holistically instead of just the event. He uses high-volume acceleration work and tempo runs for mechanics.
- Gillon stresses ankle strength and maintaining body position over hurdles. He uses mat drills to refine penultimate and takeoff steps.
- Ignaczak's high jump progression focuses on posture, plant, and takeoff technique through zone
The document provides coaching notes from a convention on developing sprinters, jumpers, and hurdlers. It includes summaries of workouts and techniques from various coaches:
- Clarke focuses on individualizing workouts based on ability and monitoring hamstring injury risks. Pfaff emphasizes quality over quantity and focusing on strengths.
- Ross trains athletes holistically instead of just the event. He uses high-volume acceleration work and tempo runs for mechanics.
- Gillon stresses ankle strength and maintaining body position over hurdles. He uses mat drills to refine penultimate and takeoff steps.
- Ignaczak's high jump progression focuses on posture, plant, and takeoff technique through zone
The document provides coaching notes from a convention on developing sprinters, jumpers, and hurdlers. It includes summaries of workouts and techniques from various coaches:
- Clarke focuses on individualizing workouts based on ability and monitoring hamstring injury risks. Pfaff emphasizes quality over quantity and focusing on strengths.
- Ross trains athletes holistically instead of just the event. He uses high-volume acceleration work and tempo runs for mechanics.
- Gillon stresses ankle strength and maintaining body position over hurdles. He uses mat drills to refine penultimate and takeoff steps.
- Ignaczak's high jump progression focuses on posture, plant, and takeoff technique through zone
The document provides coaching notes from a convention on developing sprinters, jumpers, and hurdlers. It includes summaries of workouts and techniques from various coaches:
- Clarke focuses on individualizing workouts based on ability and monitoring hamstring injury risks. Pfaff emphasizes quality over quantity and focusing on strengths.
- Ross trains athletes holistically instead of just the event. He uses high-volume acceleration work and tempo runs for mechanics.
- Gillon stresses ankle strength and maintaining body position over hurdles. He uses mat drills to refine penultimate and takeoff steps.
- Ignaczak's high jump progression focuses on posture, plant, and takeoff technique through zone
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Coaching Convention 2017 Notes
Davian Clarke – Coaching the 400m
Sets his workout times for the day for the slowest athlete, then asks his faster athletes how they are feeling and lets them know how much faster they can go. Uses Overhead shot vs underhand shot distance ratios to predict hamstring pulls. How many steps in a 400 race? Dailey mileage for a 400m runner? Rest is key
Dan Pfaff – Developing the Jumping Events
Minimal Effect dose across all items Be most concerned with the big rocks Don’t get too far away from strengths and slowly fill in the weaknesses Generational Organization – 1st – Competition length jumps 2nd – Various shorter run jumps & event specific exercises 3rd- Acceleration, speed, and jumps exercises 4th – Weight Training, Plyometrics, throwing, alactic runs, wellness *- Very little general or 5th generation work unless physical literacy or contextual deficiencies are evident – may uses it for recovery.
Duane Ross: Building the 100m Sprinter
Don’t train the event – Train the athlete for the race demands Uses tempo runs exclusively for mechanics, then conditioning Does lots of single leg work (Squats and box jumps) – Does back squat in the fall, then to single leg almost rest of season. Uses 2.5 body weight for minimal strength benchmark in the lifts Monday – Acceleration day, doesn’t go over 40m but very high volume Ex – 10x10, 8x20, 6x30, 4x40 Tuesday – Tempo/ mechanics “Circuit” Wednesday – Similar to Monday, less volume Thursday – Tempo, similar to Tuesday Friday – Similar to Monday Uses Wickets a lot, MECHANICS, MECHANICS, MECHANICS
Randy Gillon: Technical Considerations 100mH (Associate Coach IL)
Weak ankles = Forget about it Sprint thru take off – don’t want hips to lower and rise, want to stay flat over the hurdle “Step down from above” Get the takeoff foot down quick Penultimate & Take off step: Skill development Put mats on penultimate step and takeoff step – Takeoff mat = 1.95m from hurdle, penultimate mat = 1.7m in front of that. Can also use only 1 mat on penultimate to get a stumble reflex into take-off step and help quickly recovery leg. Intra-Hurdle sprinting Oscillating dribbles 10m segments of knee to ankle to calf to knee dribbles Speed Dribbles – like flys but dribble in the zone
Arthur “Iggy” Ignaczak (Eastern Michigan) – Progressive High Jump Training
Zone Runs – Mirror high jump approach – Push| Run Tall| High Frequency-Pop Up| Curve Initiated by inside foot crossing over – lean from ankles Sample Curve Runs PVC pipe on back – get angle of it to tip to center of curve. Take-Off POSTURE! Preparation – Keep inside shoulder left, and behind Plant Take off foot is flat and active Stiff Drive leg active drive to parallel Shin perpendicular to ground – don’t let knee go over or force vector is not vertical. Take-Off Block away from the bar – Have athlete jump up and sit onto a wall – helps to keep from dipping shoulders into bar Backovers – Get Hips up, “Sit on a counter” Troubleshooting Hitting the bar On the way up? = Too Close On way down? = Too far away Peak Height should be over the bar
Steve Rainbolt (Wichita State): Coaching High Jump – A Simple Approach
Full footed, active, rolling penultimate – Move over it fast Lower heel recovery for the plant Takeoff- Must not land on the ground – Takeoff quick up off the ground Must have shoulder at most over the hip – preferably slightly behind – “Back and left”
Dennis Shaver(LSU): Teaching progression of the Phases in the 100m
0-30m Hop-Hop Start – Like doing a double leg donkey kick into a start w/ no blocks Sticks – Uses basic 15cm progression but more for a visual for the coach Bound Progression – 10m Segments Straight Leg| Low heel recovery | Good front side| 30-60m In & Outs Breathing High Knees Covering ground Bounce Rhythm maintenance Relaxation 100m Sled pulls 60 Flys 60-100m Maintenance of speed and form Speed endurance runs of 120-250m