Wally's coaching presentation final.pptx

A continuation of game coaching

1. BASIC COACHING BY: WALLY B. ESPINO BASIC COACHING

2. Day 1 COACHING PROCESS FROM KIDS TO ELITE, ADAPTED ATHLETICS, GROWTH & DEVELOPMENT YOUTH TRAINING PRINCIPLES, ADAPTATION AND PERFORMANCE CAPACITY 2 SPEED TRAINING, HURDLES TRAINING, JUMPS TRAINING PV AND HJ, JUMPS TRAINING LJ & TJ, TRAINING SKILLS, COACHES EYE. 3 THROWS TRAINING JAVELIN& HAMMER, THROWS TRAINING SHOT & DISCUS, STRENGTH TRAINING I, STRENGTH TRAINING II , DEVELOPING FITNESS AND INJURY PREVENTION 4 DEVELOPING NMS STRENGTH, TRAINING PLANNING, MICRO CYCLE, ENDURANCE TRAINING, ENDURANCE TRAINING, DEVELOPING ENDURANCE LOAD MONITORING 5 DEVELOPING MENTAL SKILLS, MC PUZZLE I, MC PUZZLE II, MC PUZZLE III, FEEDBACK

3. Duration (Possible Time) (8:00-9:00) (9:15-10:00) (10:30-11-15) (11:30-12:50) Lunch (14:30-15-15) (15:30-17:30) Day 1 Opening ceremony Orientation Ltda:coaching process for kids to elite Generation ’y’ adapted athletics Growth& Development Youth Training Adaptation & Performance capacity Day 2 Speed Training Hurdle training Jumps Training PV & HJ Jumpd Training LJ & TJ Training Skill “Coaches eye” Day 3 Throws Training Javeline & Hammer Throws Training Shot & Discus MLD training Steeple & RW Strenght Training I Strenght Training II Developing fitness &Injury Prevention Day 4 Developing NMS Strenght Training Planning MicroCycle Introduction Puzzle Endurance Training I Endurance Training II Developing Endurance (Load Monitoring Day 5 Developing Mental Skill Mc Puzzle I cp Mc Puzzle II cp Mc Puzzle III cp Feed back Closing General Theory Planning Specific Theory Practical

4. THE ROLE OF COACH Did You Know? As a coach you may be asked.. At sometimes...to be a person “of many part” Can you perform the following role: A Teacher passing on information and ideas? A Trainer improving athlete’s fitness? A motivator instilling positive resolute approach? A Disciplinarian firm but fair? An organizer of practices, officials, and parents? A public relation officer? A planner? A fund raiser? An Advisor and Counsellor? A Friend supporting and nurturing? A Scientist analyzing , testing, and evaluating? A Student watching ,asking questions, listening , learning?

5. ARE THERE SOME ROLE YOU’RE NOT PREPARED TO UNDERTAKE?

6. STYLES OF COACHING: Authoritarian Coach A command coach. Strict; disciplined Punishes frequently. Good team spirit when winning; dissension when losing. Has the personality to handle being “hated” in order to have respect.

7. BUSINESS-LIKE COACH Not people-oriented. Is keen on seeing the job done. Expect 100% effort at all times

8. NICE GUY COACH Player sometimes take advantage of coach’s personable; co-operative nature. Gets on well with athletes of similar temperament who are likely to be already self disciplined.

9. INTENSE COACH Transmits anxiety by his “uptight” attitude.

10. EASY GOING COACH Casual or submissive. Gives impression of not being serious.

11. A COACHING PHILOSOPHY A philosophy is a set of guidelines to govern our action. It comes from: Ideas formed our experiences. Opinions gained from the knowledge we gather. Our hope for the future. Developing a successful coaching philosophy is based on: Knowing why coaches coach. Knowing why athletes participate. Considering the opinion of other. Communicating your philosophy to other.

12. Why have you decided to take on coaching? Consider the following reasons for coaching provided by group of coaches: To contribute to the overall growth of other people. I have a good time when I’m coaching. I like the recognition. I want to be known as a winning coach. I like to see other having good time. I like to help others. I like the sense of control I get from coaching. I like to see the players improve. It makes me feel I’m doing something worthwhile. I like to put something back into sport.

13. Why do Athlete’s take part in sport? It is important for prospective coached to consider what the athlete under their charge wish to get out of being involved in their particular program. If this is done , there is much less likelihood of there being conflicts and understanding in the future. The following are some of the reason athletes take part in sport: Achievement. A feeling of direction. Friendship. A feeling of belonging to a group or a cause. Simply for a thrill.

14. What sort of things do parents require of sport programs? Safety Fun Child minding service Family involvement Success Ground laid for future sporting success Reduce cost Other.

15. What outcomes do administrator expect from their program? Revenue Future champions Personal achievement Satisfaction from seeing athletes improve. Involvement with their own children Other.

16. Setting the goal of the program as step 2 in formulating you philosophy Having considered the kind of things the athletes, parents, officials, and of course you wish to get out of a sporting experience, it is then time to formulate some common goals so that everyone can focus their effort in the same direction. The word goal, Aims, objectives, targets etc. essentially mean the same thing ; they are statements by which the success of our program can be judge. Success means different things to different people: How do you measure it? Is it a coach’s greatest motivation? Does this is mean winning at any cost?

17. Characteristics of Goals The goal that you set should be: Measurable Each player will get equal time in games over the season. The team will finish higher in the league than last year. Players will better their score on a skill circuit. Athletes will better their time by 10%. Observable Some goal are easily seen, such as score, time, skill drill, but even the more abstract goal such as enjoyment or keenness can be observed by watching the face of the athletes or taking note of how many athletes attend practice each week; if they’re not keen, they won’t turn up.

18. Challenging Goal should challenge athletes and inspire into improvement. Achievable and believable While goals should challenge they should also be realistic. The coach should not set the goal of the program, taking into account the standard of the athletes at hand, but also discuss the goals within the group to convince the members they can reach the standard set. Short term and Long term An athlete is more likely to believe that a program goal(long term)can be achieved if it is broken into easier goals along the way( short term).

19. Sprinting Training

20. Phase Description Each stride comprise a support phase ( which can be divided into front support phase and a drive phase) and a flight phase9 which cab be divided into a front swinging phase and recovery phase). In the support phase the sprinter’s body is decelerated( front support) then accelerated (drive). In the flight phase the free leg swings ahead of the sprinter’s body and extends for the touchdown( front swing) while most recent support leg bends and swings to the sprinter’s body(recovery).

21. Support Phase Objectives: To minimize deceleration and touchdown and to maximize forward drive. Technical Characteristics: Landing is on the ball of the foot. Knee bend of the support leg is minimal during amortization; swing leg is double up. Hip, knee and ankle joints of the support leg are strongly extended at takeoff. Thigh of the swing leg rises quickly towards a horizontal position.

22. Flight phase Objectives: Knee of swing leg moves forwards and upwards( to continue the drive and increase stride length) Knee of the support leg flexes markedly in the recovery phase (to achieve a short pendulum) Arm swing is active but relaxed. Next support leg sweeps backwards9 to minimize the braking action at touchdown.)  

23. Basic exercises Use the basic exercises to complete the warm -up: Next kick_ up Ankling. High-knee High-knee with extension. To develop basic running skills . Basic Drills Combination and variation. Combination and transition Arm action. In and out. To develop sprinting skill and co-ordination.

24. Resistance run Use the resistance of partner or an implement. Do not exaggerate. Ensure full extension of support leg and specific strength. To develop the drive phase and short ground contacts. Pursuit runs Use a stick or rope(1.5m). Jog in line. Front runner release the stick (or rope) to initiate the pursuit. To develop reaction speed and acceleration.

25. Acceleration Runs Mark a 6m zone. Partner waits at the end of the zone. Accelerate when the incoming partner enter the zone. To develop acceleration and maximum speed. Flying start 20 meters sprint Mark a zone of 20m. Use 20-30m approach. Run through the zone at maximum speed. To develop maximum speed.

26. OBJECTIVE: To provide some suggested programs for young or inexperience athletes competing in the 100m, 200m, 400m,and the sprint hurdle events. Before you start: Prior to starting any training program it is recommend that you have a medical examination to ensure it is safe for you to do so. Any application of this training program is at the athlete’s own discretion and risk.

27. Overview: The season’s training program is based on the six phases detailed on my Planning page where each phase comprises of a repeated four week plan. The work load in the first three weeks of the plan should increase each week ( easy, medium, hard ) and the 4 th week comprise of active recovery and evaluation tests to monitor training progress. The aim of the 4 th week cycle is to build the athlete up to a level of fitness (3 weeks ), allow recovery ( 1 week ) build you up to higher level of fitness, allow recovery and so on. Remember a plan is athlete specific and the results of the tests in the 4 th week can be used to adjust the training in the next four week cycle to address any limitations.

28. COACHING POINTS Athletes must focus on the following: Running tall Arms (elbows ) are driven back not across the body Shoulders are relaxed Drive and land on the ball of the foot

29. Year Training Program The plan is based on three training sessions per week with the major competition being in phase 6.The duration of each phase could be as follows: Phase 1 16 weeks Phase 2 8 weeks Phase 3 8 weeks Phase 4 8 weeks Phase 5 8 weeks Phase 6 4 weeks

30. The objective of each phase is as follows: Phase 1 – General development of strength, mobility, endurance and basic technique Phase 2 – Development of specific fitness and advance technical skills Phase 3 – Competition experience achievement of qualification times for main competition Phase 4 – Adjustment of technical model, preparation for the main competition Phase 5 – Competition experience and achievement of outdoor objectives Phase 6 – Active recovery – planning preparation for next season

31. Key to notations and terms used m= meters, mins= minutes 1-4 x 2-5 x 30- 100 m 1 to 4 sets of 2 to 5 repetitions of a distance between 30 and 100 meters Phase 1 Day Tuesday Technique runs 2-3 x 3-5 x 30m -90m General strength- Circuit or weight training Thursday Special exercises- combining specific strengths, mobility and coordination 30- 60 mins Repetition runs 1-3 x 3-5 x 100- 150m, good running technique Sunday 2 nd event technique 20- 30 mins special exercise for 2 nd event Repetition runs 1-2 x 3-6 x 200- 300m Notes: Hurdles are used in the technique runs and special exercises for hurdles 400m athletes- their repetition runs are 1-2 x 3-6 x 300- 400m on Sunday Each training session to include an appropriate warm up and warm down.

32. Phase 2 Day Tuesday Sprint speed 2-3 x 3-6 x 20- 40m rolling start or start technique 1-2 x 4- 6 x 30-40m Or acceleration 1-2 x 3-4 x 50 -80m or 1-2 x 3-4 x 30m accelerate, 30m decelerate, 30m accelerate General strength- Circuit or weight training Thursday Special exercises- combining specific strength, mobility and coordination 30- 60 mins Repetition runs 1-3 x 2-4 x 120 – 150m or 2-4 x ( 150m,120m, 90m) or 2-4 x( 120m,90m, 60m) Sunday 2 nd event technique Sprint technique or 20 mins special exercises for 2 nd event Repetition runs 1-2 x 2-4 x 200-300m or 100m, 200m, 300m, 200m,100m or 300m, 250m,200m,150m,100m Notes : Hurdlers use hurdles wherever possible

33. 400m Athletes Day Thursday 2 nd session1-3 x3-5 x 120-200m or -5 x ( 180m, 150m, 120m) or 3-5 x (150m, 120m, 150m) Sunday 3 rd session 2-3 x 2-4 x 300-500m or 250m or 250m ,350m,450, 350m, 250m or 600m, 500m, 400m, 300m, 200m, 100m Hurdlers use runs over sections of the race e.g 200m hurdles and 300m hurdles for 400m hurdler, 3 hurdles, 5 hurdles, 7 hurdles for high hurdler. These are built into repetition runs or technique runs or special exercises. Each training session to include an appropriate warm up and warm down.

34. Phase 3 Day Tuesday Technique practices as required, including relay practice. Special endurance ( speed) 2-3 x full recovery runs over racing distance + 20% ( 100,200 high hurdles or 3-4 x full recovery runs over 350m or 300m or 250m ( 400m and low hurdles) or 2-3 x full recovery special task runs e.g 300m 70% racing pace- then as fast as possible for 150m (400m and 400 hurdles) . Thursday Special exercises and drills for speed and elastic strength. Sprint speed 2-3 x 3-4 x 20-40m rolling (100, 200m high hurdles) or 2-4 x 150- 250m from blocks (400m and 400 hurdles). Sunday Competition or Technique practices as required or 6-12 x150m stride, 250m walk recovery.

35. Phase 4 Day Tuesday Sprint speed 2-3 x 3-6 x 20m-40m rolling start or Start technique 1- x 4-6 x 30m-40m or acceleration1-2 x 3-4 x 30m accelerate, 30m decelerate, 30m accelerate General strength- Circuit or weight training Thursday Special exercises- combining specific strength, mobility and coordination 30-60 mins Repetition runs 1-3 x 2-4 x 120m – 150m or 2-4 x (150m,120m, 909m) or 2-4 x (120m 90m,60m) Sunday Competition or Technique practices as required or 6-12 x 150m stride, 250m walk recovery

36. JUMPS TRAINING

37. Phase description: The high jump is divided into the following phases: Approach, Takeoff, Flight, And Landing. In the approach phase the jumper accelerate and prepare for the takeoff. In the takeoff phase the jumper generates vertical velocity and initiates rotation necessary for bar clearance. In the flight phase the jumper rises to the bar and then clear it. In the landing phase the jumper safely completes the jump.

38. Phase description: The long jump is divided into following phase: approach, take-off, flight and landing. In the approach speed phase the jumper accelerates to optimum speed. In the take-off phase the jumper generates vertical velocity and minimize the loss of horizontal velocity. In the flight phase the jumper maximizes the potential distance of the flight path and minimize the loss of distance at the touchdown.

39. Phase Description: The triple jump is divided into the following phases: Approach, hop, step, jump, the hop , step and jump can each be divided into takeoff, flight and landing. In the approach phase the jumper accelerate to a maximum controllable speed. In hop phase the jumper execute the movement quickly and flatly , covering about 35% of the overall distance. In the step phase the jumper covers about 30% of the overall distance. The step is the most critical part of triple jump. Its duration should be equal to the hop. In the jump phase the jumper takes off with opposite leg and cover about 35% of overall distance.

40. The objective of this is to provide some suggested programs for young or inexperienced athletes competing in the long jump, high jump , triple jump and the pole vault events. COACHING POINTS: Fast controlled approach Fast extension of ankle, knee and hip at take off Long and thin in the air Controlled landing

41. Phase 1 16 weeks Phase 2 8 weeks Phase 3 8 weeks Phase 4 8 weeks Phase 5 8 weeks Phase 6 4 weeks Year Training Program

42. The objective of each phase is as follows: Phase 1 – General development of strength, mobility, endurance and basic technique Phase 2 – Development of specific fitness and advance technical skills Phase 3 – Competition experience achievement of qualification times for main competition Phase 4 – Adjustment of technical model, preparation for the main competition Phase 5 – Competition experience and achievement of outdoor objectives Phase 6 – Active recovery – planning preparation for next season

43. Day Tuesday Technique training- standing, 1-5 step, short approach. Longer approach for vaulters( 3- 6 x 4-10 x practices) All aspects of jump/ vault are worked on. General strength- Circuit or Weight training. Thursday Exercises combining specific strength, mobility and coordination, 30-60 mins Repetition runs -1-3 x 3-5 x 100- 150m good running technique throughout Sunday 2 nd selected event technique 20- 30 mins exercises for 2 nd selected event Repetition runs 1-2 x 3-6 x 150-250m Phase 1

44. Day Tuesday Technique training- progressive intensity ( increase in strength and speed) Long and Triple jump 3-6 x 4-10 x 7-15 jumps with rolling starts or high speed ‘touch –off’ jumps used in alternate sets with shorts approach maximum height jumps, 4-6 x 4-6 alternating Pole Vault 3-6 x 4-6 light pole approach vaults or 3-4 x3-5 x alternating light and normal pole; medium- full approach vault High Jump 3-6 x 4-10 x 3-5 stride approach or 4-6 x 4-6 alternate full and short approach General strength- Circuit or weight training. Thursday Exercises combining specific strength, mobility and coordination, 30-60 mins Repetition runs – 1-3 x 2-4 x120- 10m Or 2-4 x (150m, 120m,90m) or 2-4 x ( 120m, 90m,60m) 2 nd event technique Sprint speed 2-3 x 3-4 x 40m rolling start or Acceleration 2-3 x 3-4 x 40m standing start Repetition runs – 1-2 x 2-4 x 150-200m or 1-2 x 2-4 x 40m sprint – 40m decelerate – 40m sprint or 2-4 x 2-4 x 50m stride – 50m sprint Phase 2 Notes:Pole vault – may work on vaulting technique on Sunday in place of 1nd event and also on Thursday as part of the special exercise. Each training session to include an appropriate warm up and warm down

45. Phase 3 Day Tuesday Techniques practices are required – including relay practice. 4-8 x 40m from standing and 3-6 x 150m fast and relaxed. Thursday 4-6 approach runs Short or full approach jumps as required 2-4 x 3-4 x 20-30m rolling – if athlete requires sharpness or 4-8 x 120m fast stride – if the athlete requires to loosen off Sunday Competition or Exercises combining specific strength, mobility and coordination, 30 to 60 mins. 6-12 x 150m stride, 250m walk. Notes: Each training session to include an appropriate warm up and warm down

46. Phase 4 Day Tuesday Technique training – progressive intensity (increase in strength and speed) Long and Triple Jump 3-6 x 4-10 x 7-15 stride jumps with rolling starts or high speed ‘touch-off’ jumps used in alternate sets with short approach maximum high jumps, 4-6 x 4-6 alternating. Pole Vault 3-6 x 4-6 light pole short approach vaults or 3-4 x 3-5 x alternating light and normal pole; medium – full approach vault High Jump 3-6 x 4-10 x 3-5 stride approach or 4-6 x 4-6 x alternate full and short approach General strength – circuit or weight training Thursday Exercises combining specific strength, mobility and coordination, 30-60 mins. Repetition runs – 1-3 x 2-4 x 120-150m or 2-4 x (150-120-90m) or 2-4 x (120-90-60m) Sunday 2 nd event technique Sprint speed 2-3 x 3-4 x 20-40m rolling start or Acceleration 2-3 x 3-4 x 20-40m standing start Repetition runs – 1-2 x 2-4 x 150-200m or 1-2 x 2-4 x 40m sprint – 40m decelerate – 40m sprint or 2-4 x 2-4 x 50m stride – 50m sprint . Notes: Pole Vault – may work on vaulting technique on Sunday in place of 2 nd event and also on Thursday as part of the special exercise.

47. Phase 5 Day Tuesday Technique practice as required – including relay practice. 4-8 x 40m from standing and 3-6 x 150m fast and relax. Thursday 4-6 approach runs Short or full approach jumps as required 2-4 x 3-4x 20-30 rolling- if athlete requires sharpness or 4-8 x 120m fast stride – if the athletes requires to loosen off. Sunday Competition or exercise combining specific strength, mobility and coordination, 30-60 mins. 6-12 x 150 stride, 250 walk. Notes: Each training session to include an appropriate warm up and warm down

48. High Jump – Training Program

49. Day Preparation Phase Pre-Competition Phase Competition Phase Monday Core stability work 3x30 sprint drills Core stability work 3x30 sprint drills High jump drills 2x300m Complex training Core stability work 3x30 sprint drills Tuesday Core stability work 3x30 sprint drills 3x3x(100m,50m,100m)tempo runs Core stability work 3x30 sprint drills High jump drills 8x100m @90% effort Core stability work 3x30 sprint drills High jump drills complex training Wednesday rest rest rest Thursday Core stability work 3x30 sprint drills High jump drills 6x50m Weight training Core stability work 3x30 sprint drills High jump drills complex training Core stability work 3x30 sprint drills High jump drills 3x150m @ 100% effort complex training Friday Core stability work 3x30m sprint drills High jump drills 6x200m Core stability work 3x30m sprint drills High jump drills 3x200m rest Saturday Core stability work 10x150m Weight Training Core stability work 5x15p @ 100% effort Complex Training competition Sunday rest rest rest

50. High jump Fosbury flop The high jump comprises of three phases: Approach, Take off and the Flight Factors to look for in the approach: 2 or 4 stride lead into check point Non take off foot hits checkpoint Followed by curved 5 stride approach to the take off point Final stride to be the fast hips kept high

51. TAKE OFF Take off point is approx 0.5 m to 0.75m from the near upright along the bar and out from the bar Take off foot is slightly ahead of the athlete’s body Take off foot plant is heel first to provide the maximum lever Take off foot is pointing towards a position halfway between the middle of the bar and the far upright (10 degree to 20 degree) Take off foot is in alignment with the take off leg Hips are forward Inside shoulder is high The trunk is upright and leaning slightly back – not leaning towards the bar Hips are at 45 degree to the bar and the shoulders at 90 degree There is quick and vigorous movement of free limbs The inside shoulder does not drop in towards the bar Rotation comes from the non jumping side i.e. the free leg and shoulder pulling across the body The leg nearest the bar is driven up bent and high at opposite upright, thigh and foot parallel with the ground and lower leg vertical Both arms are swung forwards and upwards with free leg

52. Flight Once off the ground factors to look for in the flight: Inside knee stays up at bar level Inside knee stays up at bar level Heels are pulled back towards the head (arching the back) Knees bent and wide apart Arms in a crucifix position or held by the side Head back and looking towards the far back corner of the mat (forces the hips to stay high) Once the hips are over the bar the legs are snapped straight from the knees Landing on the shoulders

53. High Jump Drills In all drills stress “Trunk upright, hips forward and head high”. 2 x 20m walking – lifting the heel and stretching the ankle quickly. Walk back to recover. 2 x 20m bouncing ankle extension 2 x 20 bounding arm drill 5 x 3 or 5 stride vertical jump drill (ankle extension, free knee drive, arm action) Three stride practice jumps, concentrating on specific body parts (4 to 10 jumps)

54. Aerobic Training Half marathon speed (6:00/mile - 94 percent aerobic – 80 percent VO 2 max) 10km speed (5:45/mile – 90 percent aerobic – 90 percent VO 2 max) 5km speed (5:30/mile – 80 percent aerobic – 95 VO 2 max) 3km speed (5:15/mile – 60 percent aerobic – 100 percent VO 2 max Aerobic Training 200m speed (95 percent anaerobic) 400m speed (83 percent anaerobic) 800m speed (67 percent anaerobic) 1,500m speed (95 percent anaerobic)

55. Pole Vault Drills

56. DAY PREPARATION PHASE PRE-COMPETITION COMPETITION PHASE Monday Core stability 3x30m sprint drill Pole vault drills 3x300m Weight Training Core stability 3x30m sprint drills Pole vault drills 2x300m Complex training Core stability 3x30m sprint drills Pole vault drills 2x200m @ 100% effort Tuesday Core stability 3x30m sprint drills 3x3x(100m,50m,100m) Tempo runs Core stability 3x30m sprint drills Pole vault drills 8x100m @ 90% effort Core stability 3x30 sprint drills Pole vault drills Complex training Wednesday Rest Rest Rest Thursday Core stability 3x30 sprint drill Pole vault drills Weight Training Core stability 3x30 sprint drill Pole vault drills Complex training Core stability 3x30m sprint drills 3x150m@ 100% effort Complex training Friday Core stability 3x30m sprint drills Pole Vault drills 6x200m Core stability 3x30m sprint drills Pole vault drills 3x200m Rest Saturday Core stability 10x150m Weight Training Core stability 5x150m 2 100% effort Complex training Competition Sunday Rest Rest Rest

57. Plant Drill The instruction for these drills are for a right handed jumper. Place the pole tip in the box or against a curb Hold the bar as normal Place the left foot directly under the right hand Look straight ahead and you should be able to see under your left hand Bring the right knee up and level with the hips The right toes are dorsiflexed (up) and directly below the right knee Put a mark where the left foot toes are on the ground

58. Leaving the left foot stationary and the top hand above the head step back with the right foot and put it on the ground a couple of feet behind the left foot The hips, shoulders and top hand should be above the right foot with the left foot on the plant mark Step forward into the take-off position Keep the hips, shoulders and top hand in line and vertical as they move forward until the pole tip hits the back of the box or curb Repeat the drill from 1 Keep the pole tip on the ground as it moves back and fourth in this drill and do not lean on the pole when it hits the back of the box or curb.

59. One step Plant Drill Start in the plant position Step back with the right foot Step back with the left foot Keep the right hand next to the ear Lift the pole tip 6” off the ground Step forward into the plant position raising the right hand straight up above the head Do not push the pole into the box Lower the pole tip as the hands rise The right hand should be completely extended before the pole tip reaches the back of the box or the left foot touches the ground Do not let the left foot pass the left knee as it steps forward Make sure the toes of the right foot pull through under the hips and into the plant position quickly Do not let the toes of the feet point back as they rise coming off each step

60. Two Step Plant Start in the plant position Step back with the right foot Step back with the left foot Step back with the right foot Lower the right hand to just above and along side the hip Raise the pole tip to the same height as the right hand Step forward into one step plant position raising the top hand to the ear and lowering the pole tip as they move forward The feet should make the same turn-over as in the one step plant drill Continue moving forward into the plant position

61. Pole Carry Put a tape box on the runway or track with plenty of running room after the tape box Measure your step and put a tape mark (#1) at the starting point Put a tape mark (#2) two steps from the plant Stand on the (#2) tape mark, holding the pole horizontal in the two step plant position Place two hurdles, one on each side of the runway, ten yards from the first set of hurdles Place two hurdles, one on each side of the runway, ten yards from the second set of hurdles Now, you should have three sets or hurdles, ten yards apart and all set up at hip height

62. Plant Position Running Start at your run up starting mark (#1) Assume the plant up position with the pole tip 6” off the ground The right stays directly above the head trying to keep the hand high The left arm pushes up on the pole to maintain its position The left elbow is bent and slightly out to the side Do full approach runs in this position, keeping your running speed through the box Work on keeping the hands above the head while the feet maintain good turn over Try to keep the knees up Accelerate until a constant speed stride length is achieved, then maintain that stride length Keep running until you pass the box

63. Hurdle Drill Begin at your starting mark (#1) with a normal approach start with the pole up in the vertical position Do the acceleration and pole drop phase of the approach When you reach the (#2) tape mark on the runway, the pole tip should be even with the top of the hurdles and over the center of the runway Hold the pole in this position, level with the runway, until the pole tip reaches the second set of hurdles Put the plant up on the next two steps Let the pole tip hit the ground when the plant goes up Hold the plant up until the body passes the last set of hurdles Try to maintain total body and pole stability and proper running technique Keep the stride length constant through this phase

64. Shot Putt Training Program

65. Phase description: The linear shot put technique is divided into the following phases: Preparation, glide, delivery, and recovery. In the preparation phase the thrower is positioned for the start of the glide. In the glide phase the thrower and the shot are accelerated as the thrower prepares for the delivery. In the delivery phase additional velocity is produced and transferred to the shot before it is released. In the recovery phase the thrower braces and avoid fouling.  

66. Phase description: The rotational shotput technique is divided into four phase: preparation , turn , delivery and recovery. In the preparation phase the thrower moves to the optimum position to begin the turn and pre-tension is built. In the turn phase the shot is accelerated as the thrower moves to the optimum position for delivery. In the delivery phase additional velocity is transferred to the shot before it is released. In the recovery phase the thrower braces and avoid fouling.

67. Phase description: The discus throw is divided into four phases; swing , turn, delivery and recovery. In the swing phase motion is initiated and the thrower moves into position for the turn. In the turn phase the discus id accelerated and the lower body rotates ahead of the upper body , producing pre- tension. In the delivery phase additional velocity is produced and transferred to the discus before it is released. In the recovery phase the thrower braces and avoid fouling.

68. Phase description: The javelin is divided in to the following phases: Approach ,5-Stride Rhythm, Delivery ( Which Is Part Of The 5 Stride Rhythm) And Recovery. In approach phase the thrower and javelin are accelerated. In the 5-stride rhythm phase they are accelerated further as the thrower prepares for the delivery phase. In the delivery phase additional velocity is produced and transferred to the javelin before it is released. In the recovery phase the thrower braces and avoid fouling.

69. Day Preparation Phase Pre-competion phase Comprtition Phase Monday Short Drill Weight Training Core Stability Work Hill Run Full Shot Throws Short Drill Core Stability Work Full Shot Throws Core Stability Work Tuesday Plyometrics - Bounding Medicine Ball Work Core Stability Work Medicine Ball Work Core Stability Work 8x30m Sprints Medicine Ball Work Core Stability Work 8x20m Sprints Wednesday Core Stability Work Core Stability Work Core Stability Work Thursday Rest Medicine Ball Work Core Stability Work 8x50m Sprints Medicine Ball Work Core Stability Work 6x80m Sprints Friday Plyometrics - Bounding Core Stability Work Medicine Ball Work Full Shot Throws Short Drill Complex Training Core Stability Work Rest Saturday Short Drill Weight Training Core Stability Work 8x100m Strides Competition Or Rest Competition Sunday Rest Rest Rest

70. Hill Training Hill running has a strengthening effect as well as boosting your athlete’s power and is ideal for those athletes who depend on high running speeds – football, rugby, basketball, cricket players and even runners. To reduce the possibility of injury hill training should be conducted once the athlete has a good solid base of strength and endurance. What it does to you In hill running, the athlete is using their body weight as a resistance to push against, so the driving muscles from which their leg power is derived have to work harder. The technique to aim for is a “bouncy” style where the athlete has a good knee lift and maximum range of movement in the ankle. They should aim to drive hard, pushing upwards with their toes, flexing their ankle as much as possible, landing on the front part of the foot and then letting the heel come down below the level of the toes as the weight is taken. This stretches the calf muscles upwards and downwards as much as possible and applies resistance which overtime will improve their power and elasticity. The athlete should look straight ahead as they run (not on their feet) and ensure their neck, shoulders and arms are free of tension. Many experts believe that the “bouncy” action is more important than the speed at which the athlete runs up the hills.

71. Hill work results in the calf muscles learning to contract more quickly and thereby generating work at a higher rate, they become more powerful. The calf muscles achieves this by recruiting more muscle fibers around two or three times as many when compared to running on flat. The “bouncy” action also improves the power of the quads in the front of the thigh as they provide the high knee lift that is required. For the athlete, when competing in their sport/event, it can mean higher running speeds and shorter footstrike times.   Hill training offers the following benefits: Helps develop power and muscle elasticity Improves stride frequency and length Develops coordination, encouraging the proper use of arm action during the driving phase and feet in the support phase Develops control and stabilization as well as improved speed (downhill running) Promotes strength endurance Develops maximum speed and strength (short hills) Improves lactate tolerance (mixed hills) The benefit of short, medium and long hills are quite different, and can be used at different times of the year.

72. Short hills A short hill is one which takes no more than 30 seconds to run up and has an inclination between 5 and 15 degrees gradient. The athlete’s energy source on short hills Is entirely anaerobic. The athlete should focus on a running technique which has vigorous arm drive and high knee lift, with the hips kept high, so that they are ‘running tall’, not leaning forwards. The session is anaerobic so the recovery time can be long, a walk back down the hill, or a slow jog of 60 to 90 seconds. The total volume will depend on the fitness on the athlete and the reason for doing it. A sprinter looking for strength might do 10 repetitions of 15 second duration up a steep slope with a long recovery where as a distance runner who is trying to improve sprinting speed might do 30 repetitions of 15 seconds duration.

73. Short hills of 5 to 10 second duration will help improve the Adenosine Triphosphate and Phosphate-creatine (ATP+PC) energy system and hills of 15 to 30 second duration will help develop the ATP+PC+muscle glycogen energy system. Example of short hill sessions: 8 to 10 repetitions over 50 meters (sprinters and hurdlers) 8 to 10 repetitions over 40 meters (jumpers and throwers) 8 to 10 repetitions over 150 meters (middle distance athletes) 8 to 10 repetitions over 200 meters (long distance athletes)

74. Medium hills A medium hill is one which takes between 30 to 90 seconds to run up. This is the length of hill is a good distance for the middle distance runner, because it combines the benefits of the short hills with the stresses on local muscular endurance and tolerance of lactic acid. Use a hill as steep of one in six to one in ten, so that you can run at something near race pace. The energy source is both aerobic and anaerobic and the athlete will experience the build up in blood lactate as they go further up the hill. Although the session will usually be quite fast and competitive, it is important that style is emphasized. Scuttling up the hill with a short stride and forward lean may be the best way to get up in a race, but in training we are trying to develop particular qualities. It is better, therefore, to go for a longer stride and higher knee lift: running tall with the hips pushed forwards, keeping the back upright. Again, the volume of the session depends on the individual. With a group of youngsters you can do six to eight runs of 45 seconds, followed by some 10 second sprints on a steeper hill. With top class senior runners you can do 12 to 15 runs of about 70 seconds, so that it is the equivalent of an interval training session on the track. A good practice is to increase the number by one or two each time the session comes around, while trying to run them at about the same pace. The recovery is a slow jog back to the bottom, and when the time starts falling much below those of the few first runs, it is tine to stop.

75. Long hills A long hill is one which takes from 90 seconds to three minutes plus. Here most of the energy comes from aerobic sources, but if parts of the hill are steep and they are running them hard, there will still be an accumulation of blood lactate. There will be local muscular fatigue in the leg muscles, and possibly in the abdominal muscles too, but the main limiting factor will be the athlete’s cardiovascular system. These hills can be used in two ways: As a hard aerobic training session during the pre-competition season As a hard time-trial session in the early part of the competition period. As these hill sessions are aerobic, the athlete will not use as much power per stride as the shorter hulls, and so perhaps would not be used by middle-distance runners, excepts for one or two time-trial runs. They are particularly good for the cross country or road runner who is running distances of 10,000m and upwards. A session of, say eight three minutes, with a run back of four or five minutes will make a good hard workout.

76. Mixed Hill Running The attraction of mixed hill training is that it can be fitted in with terrain the athlete is running on and can, therefore , be interesting and full of variety. If they do a fartlek session round a hilly course, they will be able to fit in a number of different runs. Two advantage can come from this type of hill training. Race simulator. It is a good principle to rehearse in training the situation they are likely to meet in a race, such as trying to break open a gap by running hard over the top of a hill and keeping the pace going instead of easing up, as many runner do. Downhill running. This is something which often causes jarring and strains. I do not advise repeated fast downhill runs , but I would suggest that they practice to find the most relaxed way of running downhill without strain.

77. Mixed hill running can also be used to improve running economy and boost an athlete’s VO2 Max. To do this identify six or seven mile undulating hilly course, commence the session jogging at a modest pace and gradually pick up the intensity as they move through the hill. The key is not just to run up and down a hills in their workout but to find a place where they can run up and down nearly constantly. If they cannot find a six or seven mile course with constant undulations, use a shorter course and run back and forth on it. The key is not to let the flat ground running total more than 25% of the workout. During most of the run, the athlete’s hearth rate should be close to 85% of maximum (85% of the maximum heart rate matches up with 76% VO2 max). Do not let them blast up the hill early part of the workout, this can stop them working though subsequent miles. The idea is to run constantly at a hard but supper fast speed. The should not feel like they are racing but as though they are running just slightly slower than lactate threshold , even if the actual pace is even slower than that. Alternatively they can use their heart rate, which should be around 85% of maximum during at least the last two – three of their run. A run of six to seven mile in this manner is enough for a great workout, but they can expand the session as much as you want with some additional hilly, but easier miles. If you plan a mixed hill session once a week 10 to 12 mile course , you will be amazed at how their running takes off.

78. Rough Terrain There are many advantages of combing hill and going e.g sand. When the sand is soft the athlete has work a lot harder, and increase their leg speed to keep themselves going. At the same time , there is a reduced risk of damaging their legs through the impact injuries. In general , it has the same effect as hill running , but the distance can be reduced because of the difficulty. Other method of building leg strength are : running in boots, running through snow or running with pack on your back. As the coach remember, the tougher the session the more carefully it must be integrated into the overall training plan.

79. Planning in the hill training Once an athlete is fit enough to train, hill running can form a regular part of the pre-competition build-up. To avoid monotony, a 12 week ‘strength’ program, base on a 14 day cycle, will provide the right build-up to a period of racing. Within the 14 days cycle, you would include one session of long hill, two of medium hill, plus a session of hilly fartlek. The harder and longer hill session, the easier training must be the next day, until the athlete’s body has learn to cope. As the competition approaches, you should drop the hill to once a week, making the other days a more race-specific session. The middle distance runner might drop the long hills, but keep the medium one’s going until he/she start the track training – even then, hills can be done once every two weeks to maintain strength. The runner who is trying to increase finishing speed might well want keep the short hill going right through the early part of the track season. However, there must come a time when the main work become race-specific , and will be done on flat ground.

80. There is one situation where a hilly course can be used in the track or road racing season, and that is in the time trials or tempo runs in the last couple of weeks before a major event. You may want to do something to see how fit your athlete is and to test their ability to push themselves for a middle-distance runner, a grassy hill or sand-dune course of, say , half-a-mile, is just the thing for a pre-race test. Running up hill on softish surface is much less damaging than doing, say , 1000m on a synthetic track, yet it gives all the pain and all the pleasure of a really hard work-out and that, after all, is what we are trying to achieve. Downhill running Many runners develop muscle soreness after strenuous workouts or races. Research (muscle function after exercise induced muscle damage and rapid adaption. Medicine and science in sports and exercise, since downhill put the muscle in the front of the leg under intense eccentric duress. A single downhill session (6-10 downhill runs over 300meters)against muscle pain and loss of strength for at least six weeks.

81. More example of hill sessions With all hill sessions it is important to warm up before and cool down after the hill session easy jog for 5-10min followed by stretching exercise. Two session a week for six to eight weeks will improve your overall fitness and running speed.

82. Strength Development Session 1 Need a hill with a slope of approx.10% and length of 200m to 400m. Run up at approx. 5km pace with rapid stride rate and good knee lift. Recovery jog back down. Start with 2 sets of 4 repetitions and gradually increase overtime. Session 2 Need a hill with slope a approx. 5% and a length of 1km. Run up at approx. 10km pace with rapid stride rate and good knee lift. Recovery jog back down. Start with 3 to 4 repetitions and gradually increase over time.

83. Session 3 Treadmill at 3% incline. Run up approx. 10km pace for 3min. 3min jog recovery. Start with 3 to 4 repetition and gradually increase over time. Session 4 Set treadmill pace to your 10km pace and with no break. Run for 5 min with 4% incline Run for 10 min with 5% incline Run for 10 min with 6% incline Run for 10 min with 7% incline

84. Speed Development Over speed training can be achieved by running down a hill. The difficulty is finding a suitable with a safe surface. Need a hill with a slope of approx. 15* decline and length of 100m. Running down use 40m to 60m to build up to full speed and then maintain the speed for a further 30m. Recovery walk back up. Start with 2 set of 4 repetition and gradually increase over time.

85. Thank you very much!!!