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The HS Sprinter/Jumper/Hurdler

The HS Sprinter/Jumper/Hurdler. Latif Thomas -USATF Level II (S/H/R) -USTFCCCA Event Specialist (S/H/R) -Athletes’ Acceleration, Inc - CompleteTrackandField.com -IYCA. Two Angles. The Athlete The Coach. Definition of Your Program.

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The HS Sprinter/Jumper/Hurdler

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  1. The HS Sprinter/Jumper/Hurdler Latif Thomas -USATF Level II (S/H/R) -USTFCCCA Event Specialist (S/H/R) -Athletes’ Acceleration, Inc -CompleteTrackandField.com -IYCA

  2. Two Angles • The Athlete • The Coach

  3. Definition of Your Program Your program is defined as much by what you don’t do as it is by what you do.

  4. Overview • Physical Capacities (Biomotor Abilities) • Sprint Events • Hurdle Events • Jumping Events

  5. Choose Your Own Adventure • The Patterns (Commonalities) • Drive Phase • Penultimate Step • Establish a philosophy • Speed • Strength

  6. Choose Your Own Adventure • Focus your resources • Your background • Your talent • Assistant Coach Goldmine • How many kids on your team?

  7. Group Warmup

  8. The Annual Plan • General Preparation (Weeks 1-4) • Most of the time groups can train together • Focus on general physical capacities and technique • Skill based progressions as athletes acquire skill

  9. Monday – Acceleration/Drive Phase

  10. Monday – Acceleration/Drive Phase

  11. The Annual Plan • Specific Preparation (Weeks 5-8) • Training becomes more event specific • Focus on general physical capacities with a trend toward event specific technique, intensity and rest • Skill based progressions as athletes acquire skill

  12. Monday – Top End Speed/Continuation

  13. Monday – Top End Speed/Continuation

  14. The Annual Plan • Competition (Weeks 5-8) • Training simulates competition • Focus on general physical capacities becomes secondary to event specific technique, intensity and rest • Intensity and expectations rise with the quality of meets

  15. Competition Intensity

  16. Speed Day • All Sprinters: Block Accelerations • Sprint Hurdles: Blocks over 1 and/or 2 • Intermediate Hurdles: Blocks over 1 • Jumpers: Rollover Accelerations + Short Approach Jumps

  17. Anaerobic Capacity • All Sprinters: 4-6 x 200 @ a pace of my choosing. R=5’ • Intermediate Hurdles: 4-6 x 200 @ a pace of my choosing, over hurdles. R=5’ • Sprint Hurdles: 5-10 x 12 hurdles @ 10m/7.5m. R=5’ • Jumpers: Extended skill specific remedial bounding + RRJ + MB throws/Multi jump circuit

  18. Run, Run, Jump (Continuous Takeoffs)

  19. Remedial Vertical Bounding

  20. The Art of Coaching • More than one way to skin a cat • Don’t get greedy • Don’t be a slave to: • Terminology • “Periodization” • Percentages

  21. Recommended Resources • Twitter: @latif_thomas • Email: latifthomas@gmail.com • CompleteTrackandField.com/ohiosprints • CompleteTrackandField.com/ohiojumps Add ‘OTCC’ to the Coupon Section to receive the discounted price www.CompleteTrackandField.com

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