Mecklenburg County Park and Recreation 2016 Track and Field

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Mecklenburg County Park and Recreation 2016 Track and Field Coaches Manual Coaches Meeting: March 10 & 17, 2016 6:00pm Revolution Park Sports Academy 1225 Remount Road Requirement for all Park and Recreation Track and Field Coaches

Prepared by Sam Bryant, Athletic Assistant Keisha Hamilton, Athletic Assistant Toney Smith, Athletic Assistant

Agenda Welcome Introduction History Coaches Manual 



Expectation of Coaches 

Information Sheet (Coaches and Athletes Responsibility)



Coaches Meeting/Background Checks



Practice



Meet Entry



Track Meets

Components of a Workout 

The Warm-up



Long Jump



Sprinting



Throwing (Softball/Turbo Javelin)



Nutrition Replenishments



The Energy System



Track Meet Information 

2016 Meet Schedule



Events



Rules



Appendix 

CoachO Registration Information



6 Week Workout Plan

Welcome to the Mecklenburg County Park and Recreation Department’s Youth Track and Field Program

History of MCPRD Track & Field I.

Founded in 2005 by Mecklenburg County Park and Recreation Department employee: Anthony James Developed by: Anthony James, Athletic Coordinator Malcolm Sanders, Center Director, Greenville Recreation Cynthia Smith-Perkins, Assistant Center Director at Sugaw Creek Recreation Center

Developmental Youth league primarily from the Mecklenburg County Park and Recreation Centers.

POPULATION SERVED

II.

Youth ages 4 - 18 Membership is open to all children registering at their local MCPR Centers

LEAGUE OBJECTIVES

III.

a) To provide a fun, productive and meaningful track and field program b) To allow children to develop their individual athletic potential at the local level c) To develop children who wish to compete in track and field on a competitive level in the

future d) Fitness and wellness e) Leadership f) Team work



USATF Grass root program past names: a) Track In A Cooler; 2005 - 2006 b) Be-A-Champion; 2007 - 2010 c) Win With Integrity; 2011 - 2014

2016 Coaches Manual This workbook is designed to help with volunteer coaches expectations regarding: 

team meet registration



pre and post meet nutrition



static stretches



developmental running drills



strength drills



energy system



practice workout



long jump development

Expectation of Coaches 

Coaches Meeting

a) b) c) d)

All Coaches must attend at least one session Must be approved MCPRD Volunteer/Coaches Must be at least 18 years old NAYS Coaching Video



Practice

a) b) c) d)

Assist and be knowledgeable of stretches Assist and be knowledgeable of track and field drills Lead running workouts and understand the workout Check attendance at each practice



Meet Entry Expectation

a) Communicate with your parents to see if their child/children will be participating in upcoming meet b) Register athletes in correct age group before meet entry deadline (Wednesday before meets) c) Ensure parents know the events their child/children will be participating in at each meet



Track Meet Expectations

a) b) c) d) e) f) g)

Make sure athletes understand how to do pre and post event warm-up stretches and drills Know when and where to check–in before events/ know the events your athletes participate Remind athletes about the importance of food and water intake before the track meet Remind athletes about the importance of food intake during the track meet What to do with time between each event Ensure all athletes are supervised at all times Adhere to stadium/facility rules

Information Sheet Coaches Responsibilities at the Track Meet           

Make sure parents and athletes meet at the expected area on time for the track and field meet Remind the parents what events their child will compete in for the meet that day Have athletes report on the 1st call of his or her event and age Walk the athletes down to the check in gate but stay outside of the gates at all times unless asked by an official to enter the area Walk field event athletes to the gate but stay off of the infield at all times unless asked by officials to enter the field event area All coaching must be done on the outside of the gates around the perimeter of the track No Coaches, Parents or other athletes are allowed to run or aid athletes around the track at any point or time during the track meet No Coaches or Parents will be allowed on the infield unless helping officiate the meet Once the meet starts, all Coaches, Parents and Athletes will be asked to leave the inside of the track and field area Only athletes competing in the event at that time are allowed on the field during the event Ensuring parents, athletes and volunteers are knowledgeable of all rules and regulations

Athletes Check-In For Running Events         

Report on the 1st call for your age group and event Stay out of the staging area until asked to give your name Give your name at staging gate Walk over to the hipping area to get your lane and heat number Have a seat on the bench Wait to be escorted to the track Line up in the lane that matches your hip number Stay in your lane the entire race Once the race is over, get a cup of water and return back to the stands with your team

Athletes Check-In For Field Events      

Report to the field event you are participating in on the 1st call for your age group Check-in with the official at the event Listen for instructions from the officials Complete each attempt as your name is called After each attempt have a seat on the bench After 3 attempts return back to your team area

Information Sheet Athletes Checking in For Running Event While Competing in a Field Event               

Report to field event official to let them know you were called for your running event Report on the 1st call for your age group and event Stay out of the staging area until asked to give your name Give your name at staging gate Walk over to the hipping area to get your lane and heat number Have a seat on the bench Wait to be escorted to the track Line up in the lane that matches your hip number Stay in your lane the entire race Once the race is over, get a cup of water and return back to your field event Let the official know at the field event you have returned from your running event Listen to the official instructions Complete each attempt as your name is called After each attempt have a seat on the bench After 3 attempts return back to your team area

Components of a Workout The Warm-up Purpose     

Prepares the athlete’s body for the demands of the workout session and competition Reduces the risk of an injury by increasing elasticity in the body’s muscle fibers Develops and improves range of motion, coordination, mobility, flexibility, strength and endurance Develops and trains muscles needed for sprinting, jumping and throwing Increases the body’s heart rate in order to supply the muscles with the level of oxygen needed to produce energy

Components of a Warm-up General Activity   

Increases the body’s temperature and heart rate, i.e. jogging, skipping Athlete should spend 2-3 minutes jogging to increase heart rate, and prepare the body for exercise A lap or two around the track is typically enough

Static Stretching      – –

Also referred to as slow or passive stretching Increases flexibility, lengthens tight muscles, and aids with improving balance When completing a stretch, the athlete should feel a slight pull, but no pain Hold stretch position for 15-20 seconds Breathing is an important component Exhale while getting into the stretch Do no hold breath, and breathe normally while holding the stretch

Dynamic Stretching/Running Drills      

Stretching while moving Prepares muscles and joints for more sport and event specific training; motions are ones the body will likely repeat during the workout Develops coordination and motor skills ability, which is important in young athletes Accelerates the body’s nervous system, and maintains the core body temperature Prepares the athlete’s mind for the workout ahead Should be controlled, not erratic or forced movements beyond what is comfortable

Components of a Workout Examples of Dynamic Stretching Drills 

    

Front Walk Series – Arms straight out – Arms above the head – Run with arms straight out – Run with arms above the head Side Skips Carioca/Grapevine High Knees Backwards Run A, B & C Skips

Event Specific Training LONG JUMP    1.

Requires speed, power, and jumping ability Approach run is similar to a sprint race, therefore jumpers should be taught sprinting skills Sprinters can sometimes be successful jumpers

Jump Approach        

Purpose is to achieve desired velocity at takeoff, accuracy in the takeoff location, and desired takeoff position The start of the approach should be simple and consistent; therefore standing or crouch start is recommended A controlled posture should be maintained throughout the approach Minimal head movement as it will disrupt acceleration Ranges from 14-20 strides, depending on strength, ability, and development of the athlete The number of steps is more important that the distance of the approach run An even number of steps is recommended, but an odd number can be used depending on the athlete’s preferred take off foot Athletes should run through the board, and not freeze or pause on the final step

Components of a Workout Phases of the Jump Approach 

The Start –

The simpler the start, the more consistent the approach, and the more accurate the takeoff – Standing start position is recommended – The same foot that is forward in the blocks or a sprint start should be used in the jump approach 

Drive –

The first six steps of the approach – This phase is pure acceleration and builds momentum 

High-velocity – – –



Involves a gradual transition from acceleration to maximum velocity Abrupt transition into this phase leads to a breakdown in form and inaccuracy at takeoff Athlete should be tall and upright down the runway

Preparation –

The final four strides of the approach – Transition from approach to takeoff – The next to last step is the penultimate step which prepares the body for takeoff – Athlete should be at maximum controllable speed 

Takeoff – – – – –

2.

Emphasis on body posture, takeoff leg, and swinging movements Last step on the board should heel be-to-toe rolling action Jumper should fire the takeoff leg Thigh of free leg should be parallel to the ground Body should move forward and up

Flight    

Goal is to slow the forward rotation of the body, and place the body in best landing position Torso should remain upward throughout With the hang technique the arms should reach high in order to slow the body’s rotation To prepare for landing, the jumper should fold at the waste as late as possible

Components of a Workout 3.

Landing     

An effective landing enables the jumper to achieve maximum distance Poor landing is usually a result of excessive forward rotation and poor take off mechanics Arm should sweep down from the overhead position Legs should be fully extended in front of the body The feet should land first, and then buttocks should land in the hole made by the feet

Long Jump Practice Drills 

In-place One Legged Hops –

Perform individually with each leg – Heel recovers at buttocks and cycles forward to the ground 

Forward One Legged Hops –

Focus on posture and balance – Move forward with each hop slow and rhythmic 

Standing broad Jump –

Can be done in grass or sand – Athlete should crouch to load up at hips and legs – Jump should be up and out – Land on two feet 

Approach Runs & Acceleration –

30 to 40 meter runs to achieve consistency – Keep head in line with the trunk – Start at a 45 degree angle and decrease angle with each step; trunk should be vertical by step 6 – Athlete should run through the pit

Components of a Workout Pit Work 1. 5x Standing Jumps (bringing knee up to chest as fast as possible and arms above head) 2. 3x 1 Step Jumps (working quick step and push off of the ground bringing the opposite

knee up and pass as fast as possible while driving the arm on plant side foot up high to balance the knee drive action) 3. 3x 3 Step Jumps (working on last 2 step flat-flat foot action push off of the ground bringing the back leg pass as fast as possible) the hip will dip slightly on 2nd to last step 4. 3x 5 Step Jumps (working on pushing from the start to gain speed still forcing the last 2 step flat-flat foot action push off of the ground bringing the back leg pass as fast as possible) the hip will dip slightly on 2nd to last step 5. 3x 7 Step Jumps (same as above just working on gaining more speed by adding 2 more steps)

Approach Work 1. Approach work should be done on the track the 1st time, not the long jump runway 2. Ask athlete what leg (foot) he or she would like to jump with 3. Place the athlete back into a standing sprint start 4. Instruct them to push out as in running 100m dash (low and powerful start) 5. Make sure the athlete is sprinting fast but with control speed 6. Coach should count the athlete 12-13 steps depending on the leg they start with 7. 8. 9. 10.

(younger athletes can have less steps 7-10) Have them to repeat this 5-6 times and get an average of where the jump foot touchdown Measure the athlete approach distance from start to touchdown of his or her jump leg Now have the athlete to run the steps again on the long jump runway 3-4 more times Never do more than 3 full jumps in practice, it is too demanding on the body

Components of a Workout SPRINTING 

Standing Starts – – – – – – – – –



Help the athlete to determine which legs goes forward and which leg goes back The strong leg typically goes forward, and the quick leg back The front foot faces forward in the direction of the track, without touching the line The back foot also faces forward, or the stance can be slightly open The athlete should lean forward slightly, with body weight forward on the front leg There should be a slight bend at the ankles, knees and hips in preparation to take off Head and eyes face forward, eyes focused 10-20 meters down the track The runners arms are positioned opposite their feet, with fists loose or gently closed As the runner takes off, there should be an alternate arm action with their feet

Block Starts (not used in program) –

Block starts should be taught in progression from the standing start as the athlete gets stronger and more explosive – To establish a starting position, have the athlete get in a starting position at the line without the blocks – Mark the positions with chalk or tape, and then set the blocks – The front blocks should be approximately two foot lengths behind the starting line – The knee of the front leg should rest just behind the starting line in a kneeling position, just above the ground – The back block should be approximately three foot lengths from the starting line; have the athlete adjust to comfort and correct form

START COMMANDS 

On Your Marks – – – –

Feet should be correctly located in the blocks Fingers behind the line and form a high bridge position Hands are evenly positioned slightly wider than shoulder width Shoulders should be directly above the hands, or can be slightly forward of the

hands – – – –

Arms are straight, but should not be locked at the elbows Most of the body’s weight should be on the feet and rear knee The head and neck should be relaxed and in line with the spine The runner should be breathe gently as they await the “set” command

Components of a Workout 

Set – – –

– – 

On this command, the hips are raised slightly above the shoulders The front knee should be at a 90 to 100 degree angle, and the rear 120 to 130 degrees Shoulders should be vertical or slightly forward of the hands  The coach can evaluate the athlete’s weight distribution to make sure they do not stumble or fall out of the blocks Feet should be pushed hard back into the blocks Athletes should focus on reacting to the gun, and not anticipating it

GO! –

Runners should drive both feet hard against the block pedals while pushing the shoulder forward and up – Arm action should be long and aggressive as the athlete drives out of the blocks – Opposite arm and leg action is important here and the athlete should run out of the blocks, not step or jump

Phases of a Sprint 

Acceleration/Drive – –

– –

– – – – –

Objective is to transition from a still position to maximal velocity, as quickly and efficiently as possible The body should be in a forward lean position, while staying in a straight line through the head, spine and rear leg  The coach should look for a break in the hip or an over-exaggerated lean Arms move in a smooth forward and back position, and not across the body Arm action is very important, and the backward stroke of the arm should be emphasized  Elbows should drive back as high as the shoulder  Hands should not move forward higher than the chin The elbows maintain a 90 degree angle, with arms in a L shape, and the hands are relaxed The legs should push against the track with high ground contact Foot contact with the track should be on the balls of the feet with toes in a dorsiflexion position There should be fast leg action as stride length increases gradually The drive phase lasts until the athlete approaches approximately 90% of maximum velocity; typically about 16-17 strides (20-30 meters)

Components of a Workout 

Maximum Velocity/Full Speed Running –

– – – – –



At peak speed, the runner should be in a “tall” position  Upright and running on the balls of the foot/toes  Full extension of back, hip & legs A consistent temp of stride length and frequency should be maintained Athlete should not try to change gears or reaccelerate late in the race; doing so puts a strain on the hamstring Body should be relaxed with no signs of straining or tension in face, neck, shoulders and hands There should be high knee action, and ground contact time should be minimized Things to watch for:  Athletes who sit or drop their hips  Running flat footed, on their heels, or too much on their toes  Head bobbing or looking around  Swinging of the arms from side to side  Athletes holding their breath; Air should be brought in through the nose and blown out through the mouth

Maintenance –

Runner begins to slow down because maximum velocity cannot be maintained for a full race – The goal is not to reaccelerate, but to try and minimize deceleration – Athlete should focus on fast arm action with aggressive elbow drive – Things to watch for:  Lengthening of strides or “over striding”; this causes longer ground contact and a braking action  Tightening in the face, neck and shoulders When finishing a race, the athlete should focus on the following: – Run through the finish line and do not slow up – Do not dip shoulders or head at the finish line – Stay in their lane all the way through – Do not look around at others as they cross the finish line

Components of a Workout Sprint Practice Drills – The ABCs of Sprinting The ABCs of sprinting are the three fundamental drills that are common to most sprint training program. They should be performed at about 10-20 meters, while first walking or marching, and then gradually increasing tempo as the athlete’s form improves.

A Drill – – – –

knee is brought up to hip height or slightly higher as the athlete moves forward The foot stays dorsiflexed Quick ground reaction off the track as the knees drive up and down Focus should be on moving up and down with the knees and not forward down the track

B Drill – –

Same high knee action as the A skip, but as the knee reaches maximum height, the lower part of the leg is extended This drill is also a dynamic warm-up and strengthens the hamstring

C Drill – –

The knee is brought about half as high as the A skip The leg should be as short and quick as possible

Drills (Biomechanics) – – – – – – – – –

Strengthens what a person or athlete will do Shows weaknesses of what a person or athlete need to improve on Technique analyzed, modify to make desired improvements Force a pull or push (i.e., long jumper applies force to the ground to jump) Linear Motion: straight line (Sprinter) Rotational Motion: movement around an axis (Sprinter’s Legs) Velocity: how fast things are moving (Sprinter) Acceleration: how fast the velocity of something is changing (Sprinter’s Speed)

THROWING – SOFTBALL THROW – – – – – – – – –

If possible, first start with bean bags since they are softer, and safety is a concern with beginners Have all of the athletes throw into an empty space facing the same direction Everyone should run and retrieve their ball or bean bag after they have all thrown Athlete should not grip too tightly on the ball The opposite leg should be forward, and the legs, hip and trunk should all be used: power comes from the legs When throwing overhand, the arm should serve as whip, while the shoulder is the handle The non-throwing arm should be long and loose When throwing on the run, 4-5 jogging steps is enough before getting into throwing position Athlete should focus on throwing up and out with full arm extension and a big follow-through

Nutrition Replenishments 

Pre Practice Hydration Information –

Hydration water intake – Starts in the morning – At each meal – After practice water and/or power aide 

Pre Practice Food Intake –

Breakfast most important meal of the day – Lunch balance food group intake – Eat 2 hours before practice 

Proteins: –

Are naturally occurring organic compounds that contain large combinations of amino acids – Amino acids are the building blocks of protein and are the major components for building muscles, blood, skin, hair, nails and visceral organs. – Protein is also essential for the formation of hormones, enzymes, and antibodies and is used by the body to repair and rebuild tissues because the body is in a constant state of tearing down and rebuilding 

Carbohydrates: –

Also known as starches and sugars – Preferred source of energy – Metabolism of proteins and fats – Some dietary sources of carbohydrates are grains, cereals, vegetables, fruits, potatoes, and legumes 

Fats: –

Are composed of lipids or fatty acids and can range in consistency from a solid to a liquid – The body requires fats to maintain cell membranes – Of all the nutrients, fats are probably the least understood of all – Good fats are unsaturated and include olive oil, peanut oil, flaxseed oil, and sesame oil

Nutrition Replenishments 

Minerals: –

Minerals are essential nonorganic compounds found in nature that the body uses – Minerals are needed in trace amounts and are used to build bone (calcium, magnesium, boron, etc.) – Support for various organs such as the pancreas – Transportation of oxygen and carbon dioxide (iron) 

Water: –

Water is essential nutrient that every part of the body needs – Water-base fluids surround every cell in the body except the outer layer in the skin, need all nutrients and wastes travel through fluids (blood lymph, and interstitial fluid

10 Nutrition Tips for the Young Athlete 1 Maximize with nutrient-packed foods Give your body the nutrients it needs by eating a variety of nutrient-packed food, including whole grains, lean protein, fruits, and vegetables.

2 Energize with grains Your body’s quickest energy source comes from foods such as bread, pasta, oatmeal, cereals, and tortillas.

3 Power up with protein Protein is essential for building and repairing muscle. Choose lean or low-fat cut and skinless meats. Quality protein sources come from plant-based foods.

4 Mix it up with plant protein foods Choose beans and peas (kidney, pinto, black, or white beans; split peas; chick peas; soy products (tofu, tempeh, veggie burgers), unsalted nuts, and seeds.

5 Vary your fruits and vegetables Get the nutrients your body needs by eating a variety of colors, in various ways. Choose fresh, frozen, low-sodium canned, dried, or 100 percent juice options.

6 Don’t forget dairy Foods like fat-free and low-fat milk, cheese, yogurt, and fortified soy beverages (soymilk) help to build and maintain strong bones needed for everyday activities.

7 Take your time Savor your food. Eat slowly, enjoy the taste and textures, and pay attention to how you feel. Be mindful. Eating very quickly may cause you to eat too much.

8 Drink water Stay hydrated by drinking water instead of sugary drinks. Keep a reusable water bottle with you to always have water on hand.

9 Know how much to eat Get personalized nutrition information based on your physical activity level. This will allow you to keep eating a well-balanced diet to accomplish your goals.

10 Reach your goals Reach your physical activity goals by eating healthy. Resource can be found on choosemyplate.gov

Track Meet Information

2016 Meet Schedule

Mecklenburg County Park and Recreation 2016 Meet Schedule Coaches Clinic March 10th and or March 17th, 2016 6:00pm (Volunteer Coaches must attend at least one clinic) Revolution Park Sports Academy 1225 Remount Rd.; Charlotte, NC 28208

Competition Season Saturday, April 2nd 9:00am – 2:00pm Sunday, April 10th 1:00pm – 6:00pm Saturday, April 16th 9:00am – 2:00pm Saturday, April 30th 9:00am – 2:00pm Sunday, May 8th 1:00pm – 6:00pm Johnson C. Smith University Irwin Belk Complex 500 Summit Ave., Charlotte, NC 28216

Charlotte Flights Developmental Meet May 7th, 2016 9:00am – 8:00pm Location TBA

Rain Out Line: 704.432.3834 Updated by 8am on weekends for an update on meet conditions and status.

2016 Meet Schedule Rain Out Line: 704-432-3834 Updated by 8am on weekends for an update on meet conditions and status

Track Meets MCPRD Coaches’ Meeting

Start Date

Time

Thursday, March 10th

6p-8:30p

Thursday, March 17th

6p-8:30p

Site/School Revolution Park Sports Academy, 1225 Remount Rd, 28208 Revolution Park Sports Academy, 1225 Remount Rd, 28208

Saturday, April 2nd

9a - 2p

JCSU

Charlotte, NC

Sunday, April 10th

1p - 6p

JCSU

Charlotte, NC

Saturday, April 16th

9a – 2p

JCSU

Charlotte, NC

Saturday, April 30th

9a – 2p

JCSU

Charlotte, NC

Sunday, May 8th

1p - 6p

JCSU

Charlotte, NC

Saturday, May 7th

9a – 8p

TBA

Charlotte, NC

MCPRD Coaches’ Meeting

MCPRD (Meet Entry Deadline March 30th) MCPRD (Meet Entry Deadline April 6th) MCPRD (Meet Entry Deadline April 13th) MCPRD (Meet Entry Deadline April 27th) MCPRD (Meet Entry Deadline May 4th) Charlotte Flights Developmental (Meet Entry Deadline TBA)

City, State

Charlotte, NC

Charlotte, NC

Events Offered In Each Age Group 4-6 2010,2011,2012 Long Jump Softball Throw 50m 100m

7–8 2008 – 2009 Long Jump Turbo Javelin 50m or 100m 200m or 400m

4x100 Relay

4x100 Relay

9 – 10 2006 – 2007 Long Jump Turbo Javelin 100m 400m 800m 4x100 Relay

11- 12 2004 – 2005 Long Jump Turbo Javelin 100m 400m 800m 4x100 Relay

13 – 14 2002 – 2003 Long Jump Turbo Javelin 100m 400m 800m 4x100 Relay

15 – 18 1998-2001 Long Jump Turbo Javelin 100m 400m 800m 4x100 Relay

Maximum of three (3) open events per Participant (Relay not included) Athlete can only participate on one relay team within his or her age group Awards to the top 6 participants in each group and event (8U and above) Participation awards for all 6U participants each meet

2016 Meet Schedule

Running Events In all running events girls followed by boys 800m (9 – 18 year old) 50m (5 – 8 year old) 100m (7 – 18 year old) 200m (7 – 8 year old) 400m (7 – 18 year old) 4x100 Relay (5-18 year old)

Long Jump Each participant will have 3 attempts Pit 1 (11 – 12 girls) Pit 1 (15 – 18 girls) Pit 1 (7 – 8 girls) Pit 1 (9 – 10 girls) Pit 1 (13 – 14 girls) Pit 1 (5-6 girls)

Pit 2 (11 – 12 boys) Pit 2 (15 – 18 boys) Pit 2 (7 – 8 boys) Pit 2 (9 – 10 boys) Pit 2 (13 – 14 boys) Pit 2 (5-6 boys)

Softball Throw/Turbo Javelin Each participant will have 3 attempts Field 1 (9 – 10 girls) Field 1 (13 – 14 girls) Field 1 (15 – 18 girls) Field 1 (7 – 8 girls) Field 1 (11 – 12 girls) Field 1 (5 – 6 girls)

Field 2 (9 – 10 boys) Field 2 (13 – 14 boys) Field 2 (15 – 18 boys) Field 2 (7 – 8 boys) Field 2 (11 – 12 boys) Field 2 (5 – 6 boys)

Appendix

CoachO Instructions

Enter your information

Select: Add a team:

CoachO Instructions

Complete this info:

Add your Athletes: (You only need to complete info with *)

CoachO Instructions

To enter a meet:

Select: Calendar

Select your meet:

Select: Enter the Meet

CoachO Instructions Enter your Athletes and Submit:

6 Week Workout Plan – 8 and under This workout plan is a suggestion, and can be modified to suit the number of days per week your center practices, as well as the events the athletes will be participating in on meet day. WEEK 1

WEEK 2

DAY 1 Warm-up  Light jog, 1 lap around the track – 23mins  Static Stretches – 10 mins  Dynamic Warm-up Exercises – 10mins; slow/walking  3x30m acceleration runs – 2point start Running Workout – 3 mins recovery walk to next starting point  1 x 300m  1 x 200m  1 x 100m  1 x 50m Cool down – 400m jog around the track Warm-up  Light jog, 1 lap around

DAY 2 Warm-up  Light jog, 1 lap around the track – 23mins  Static Stretches – 10 mins  Dynamic Warm-up Exercises – 10mins; slow/walking Running Work-out – 3 point start; walk back recovery  2x30m  2x50m  2x60m Cool down – 400m jog around the track

Jump & Throw Training Long Jump Work-out  5 standing jumps on the grass  5 x 20m continuous two foot jumps on the grass  3x3 one legged hops in one spot; right leg, left leg  3x3 one legged hops moving forward; right leg, left leg Throwing Work-out – should be completed after the acceleration sprints or relay practice  10 softball throws from a standing position Cool down – 400m jog around the track

Warm-up  Light jog, 1 lap around the track – 23mins  Static Stretches – 10 mins

Long Jump Work-out  5 standing jumps on the grass  5 x 20m continuous two foot jumps on the grass

WEEK 3

the track – 23mins  Static Stretches – 10 mins  Dynamic Warm-up Exercises – 10mins; slow/walking  3x30m acceleration runs – 2point start Running Workout – walk back recovery  5x150m Cool down – 400m jog around the track Warm-up  Light jog, 1 lap around the track – 23mins  Static Stretches – 10 mins  Dynamic Warm-up Exercises – 10mins; medium/mar ching  3x30m acceleration runs – 2point start



Dynamic Warm-up Exercises – 10mins; slow/walking Running Work-out – 3 point start; walk back recovery  2x30m  2x50m  2x60m Cool down – 400m jog around the track



Warm-up  Light jog, 1 lap around the track – 23mins  Static Stretches – 10 mins  Dynamic Warm-up Exercises – 10mins; medium/marching Running Work-out – 3 point start; walk back recovery  3x50m  3x80m Cool down – 400m jog around the track

Long Jump Work-out  5 approach runs working on consistency and accuracy on the board  5 standing jumps in the pit  3 full jumps Throwing Work-out – should be completed after the acceleration sprints or relay practice  10 softball throws from a standing position  5 throws with running start

3x3 one legged hops in one spot; right leg, left leg  3x3 one legged hops moving forward; right leg, left leg Throwing Work-out – should be completed after the acceleration sprints or relay practice  10 softball throws from a standing position Cool down – 400m jog around the track

Cool down – 400m jog around the track

WEEK 4

WEEK 5

Running Workout – walk back recovery  5x200m  Cool down – 400m jog around the track Warm-up  Light jog, 1 lap around the track – 23mins  Static Stretches – 10 mins  Dynamic Warm-up Exercises – 10mins; medium/mar ching  3x30m acceleration runs – 2point start Running Workout –walk back recovery  2x300m  2x200m Cool down – 400m jog around the track Warm-up  Light jog, 1 lap around the track – 23mins

Warm-up  Light jog, 1 lap around the track – 23mins  Static Stretches – 10 mins  Dynamic Warm-up Exercises – 10mins; medium/marching Running Work-out – 3 point start; walk back recovery  3x50m  3x80m Cool down – 400m jog around the track

Long Jump Work-out  3x3 one legged hops moving forward; right leg, left leg  5 approach runs working on consistency accuracy on the board  5 standing jumps in the pit  3 full jumps Throwing Work-out – should be completed after the acceleration sprints or relay practice  10 softball throws from a standing position  5 throws with running start Cool down – 400m jog around the track

Warm-up  Light jog, 1 lap around the track – 23mins  Static Stretches – 10 mins

Long Jump Work-out  3x3 one legged hops moving forward; right leg, left leg  5 approach runs working on consistency accuracy on the board



WEEK 6

Static Stretches – 10 mins  Dynamic Warm-up Exercises – 10mins; skipping  3x30m acceleration runs – 2point start Running Workout – walk back recovery  3x250m  3x150m Cool down – 400m jog around the track Warm-up  Light jog, 1 lap around the track – 23mins  Static Stretches – 10 mins  Dynamic Warm-up Exercises – 10mins; skipping  3x30m acceleration runs – 2point start



Dynamic Warm-up Exercises – 10mins; skipping Running Work-out – 3 point start; walk back recovery o 1x30m o 1x50m o 1x60m o 1x80m o 1x100m Cool down – 400m jog around the track

 5 standing jumps in the pit  3 full jumps Throwing Work-out – should be completed after the acceleration sprints or relay practice  10 softball throws from a standing position  5 throws with running start

Warm-up  Light jog, 1 lap around the track – 23mins  Static Stretches – 10 mins  Dynamic Warm-up Exercises – 10mins; skipping Running Work-out – 3 point start; walk back recovery o 1x30m o 1x50m o 1x60m o 1x80m o 1x100m Cool down – 400m jog around the track

Long Jump Work-out  3x3 one legged hops moving forward; right leg, left leg  5 approach runs working on consistency accuracy on the board  5 standing jumps in the pit  3 full jumps Throwing Work-out – should be completed after the acceleration sprints or relay practice  10 softball throws from a standing position  5 throws with running start

Cool down – 400m jog around the track

Cool down – 400m jog around the track

Running Workout – walk back recovery  3x250m  3x250m Cool down – 400m jog around the track

6 Week Workout Plan – 9 and up This workout plan is a suggestion, and can be modified to suit the number of days per week your center practices, as well as the events the athletes will be participating in on meet day.

WEEK 1

WEEK 2

DAY 1 Warm-up  Light jog, 1 lap around the track – 2-3mins  Static Stretches – 10 mins  Dynamic Warm-up Exercises – 10mins; slow/walking  3x30m acceleration runs – 2point start Running Workout – 3 mins recovery walk to next starting point  1 x 400m  1 x 300m  1 x 200m  1 x 100m Cool down – 400m jog around the track Warm-up  Light jog, 1 lap around

DAY 2 Warm-up  Light jog, 1 lap around the track – 23mins  Static Stretches – 10 mins  Dynamic Warm-up Exercises – 10mins; slow/walking Running Work-out – 3 point start; walk back recovery  5x150 Cool down – 400m jog around the track

Warm-up  Light jog, 1 lap around the track – 23mins

Jump & Throw Training Long Jump Work-out  5 standing jumps on the grass  5 x 20m continuous two foot jumps on the grass  3x3 one legged hops in one spot; right leg, left leg  3x3 one legged hops moving forward; right leg, left leg Throwing Work-out  10 softball throws from a standing position Cool down – 400m jog around the track

Long Jump Work-out  5 standing jumps on the grass

WEEK 3

the track – 2-3mins  Static Stretches – 10 mins  Dynamic Warm-up Exercises – 10mins; slow/walking  3x30m acceleration runs – 2point start Running Workout – walk back recovery  1 x 400m  1 x 300m  1 x 200m  1 x 100m Cool down – 400m jog around the track Warm-up  Light jog, 1 lap around the track – 2-3mins  Static Stretches – 10 mins  Dynamic Warm-up Exercises – 10mins; medium/ma rching

 

Static Stretches – 10 mins Dynamic Warm-up Exercises – 10mins; slow/walking Running Work-out – 3 point start; walk back recovery  5x150m Cool down – 400m jog around the track



Warm-up  Light jog, 1 lap around the track – 23mins  Static Stretches – 10 mins  Dynamic Warm-up Exercises – 10mins; medium marching  3x30m acceleration runs – 2-point start Running Work-out – 4 point start; walk back recovery  3x50m  3x80m  3x100m Cool down – 400m jog around the track

Long Jump Work-out  5 approach runs working on consistency and accuracy on the board  5 standing jumps in the pit  3 full jumps Throwing Work-out  10 softball throws from a standing position  5 throws with running start Cool down – 400m jog around the track

5 x 20m continuous two foot jumps on the grass  3x3 one legged hops in one spot; right leg, left leg  3x3 one legged hops moving forward; right leg, left leg Throwing Work-out  10 softball throws from a standing position Cool down – 400m jog around the track



WEEK 4

3x30m acceleration runs – 2point start Running Workout – walk back recovery  1 x 500m  1 x 400m  1 x 300m  1 x 200m  1 x 100m Cool down – 400m jog around the track Warm-up  Light jog, 1 lap around the track – 2-3mins  Static Stretches – 10 mins  Dynamic Warm-up Exercises – 10mins; medium/ma rching  3x30m acceleration runs – 2point start Running Workout – walk back recovery  1 x 500m  1 x 400m  1 x 300m

Warm-up  Light jog, 1 lap around the track – 23mins  Static Stretches – 10 mins  Dynamic Warm-up Exercises – 10mins; medium marching  3x30m acceleration runs – 2-point start Running Work-out – 4 point start; walk back recovery  3x50m  3x80m  3x100m Cool down – 400m jog around the track

Long Jump Work-out  3x3 one legged hops moving forward; right leg, left leg  5 approach runs working on consistency accuracy on the board  5 standing jumps in the pit  3 full jumps Throwing Work-out  10 softball throws from a standing position  5 throws with running start Cool down – 400m jog around the track

WEEK 5

WEEK 6

 1 x 200m  1 x 100m Cool down – 400m jog around the track Warm-up  Light jog, 1 lap around the track – 2-3mins  Static Stretches – 10 mins  Dynamic Warm-up Exercises – 10mins; medium/ma rching  3x30m acceleration runs – 2point start Running Workout – walk back recovery  1 x 600m  1 x 500m  1 x 300m  1 x 200m  1 x 100m Cool down – 400m jog around the track Warm-up  Light jog, 1 lap around the track – 2-3mins

Warm-up  Light jog, 1 lap around the track – 23mins  Static Stretches – 10 mins  Dynamic Warm-up Exercises – 10mins; medium marching  3x30m acceleration runs – 2-point start Running Work-out – 4 point start; walk back recovery  3x30m  3x50m  3x80m  1x100m Cool down – 400m jog around the track

Long Jump Work-out  3x3 one legged hops moving forward; right leg, left leg  5 approach runs working on consistency accuracy on the board  5 standing jumps in the pit  3 full jumps Throwing Work-out  10 softball throws from a standing position  5 throws with running start Cool down – 400m jog around the track

Warm-up  Light jog, 1 lap around the track – 23mins  Static Stretches – 10 mins

Long Jump Work-out  3x3 one legged hops moving forward; right leg, left leg  5 approach runs working on consistency accuracy on the board



Static Stretches – 10 mins  Dynamic Warm-up Exercises – 10mins; medium/ma rching  3x30m acceleration runs – 2point start Running Workout – walk back recovery  1 x 600m  1 x 500m  1 x 300m  1 x 200m  1 x 100m Cool down – 400m jog around the track



Dynamic Warm-up Exercises – 10mins; medium marching  3x30m acceleration runs – 2-point start Running Work-out – 4 point start; walk back recovery  3x30m  3x50m  3x80m  1x100m Cool down – 400m jog around the track

 5 standing jumps in the pit  3 full jumps Throwing Work-out  10 softball throws from a standing position  5 throws with running start Cool down – 400m jog around the track

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Mecklenburg County Park and Recreation 2016 Track and Field

Mecklenburg County Park and Recreation 2016 Track and Field Coaches Manual Coaches Meeting: March 10 & 17, 2016 6:00pm Revolution Park Sports Academy ...

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