Presentation on theme: "Building a Championship Program from the Ground Up Denver Stone Kaufman High School"— Presentation transcript:
Building a Championship Program from the Ground Up Denver Stone Kaufman High School Email: firstname.lastname@example.org
My Coaching Background 2000-Began coaching at Eustace Junior High (started JH program) 2002-First Year Head Cross Country, Eustace High School 2002-2007-Head Cross Country, Eustace High School 2007-Present-Head Cross Country, Kaufman High School 11 years-Head Cross Country Coaching Experience
Coaching Results District Championships: 19 out of 22 possible(boys and girls) Regional Championships: 5 Top 10 Regional Individuals: 20 State Qualifying Teams: 14 (7 at each school) Top 10 State Individuals: 6 State Championships: 1
Every Coaches Dream Two of the Four seniors on this team started running with me in the junior high, my first year at Kaufman in 2007. They were eighth graders with talent, but zero clue about running.
Keys to Building Your Program I.Develop your programs philosophy II.Recruit III.Create a competitive environment IV.Staple workouts V.Summer training VI.Promote your program VII.Strength training VIII. Educate your athletes and parents about running
Develop Your Programs Philosophy You have to decide what type of program you want – Coach-centered, athlete-centered, or a mixture – High-mileage (41-up), mid-mileage (25-40) or low-mileage (25 or less) – Build a network with other coaches to discuss training and philosophical ideas (coaches clinic) – Set your programs goals – Have a code of conduct in place – You are the CEO of the program
Recruit Find kids who have some running ability Look at the state picture – Where? School employees kids Pre-junior high Junior high High school – How? Build rapport with other coaches on staff Get your current athletes to bring a buddy to practice
Create A Competitive Environment Team – Time trial averages – 200m relays on the track (teams of 3) – Meet (total time of top five runners) Individual – Burnout sets in the weight room – Gut check 400m after weight room – Get athletes fighting for those top seven spots
Workout Cycles Three-four week cycles The first 4 weeks are basically gathering data, with the four time trials, and letting the kids get used to the different types of workouts described below. Adding mileage at 10% per week depending on time in the program. The second four weeks are fun, because the kids are looking forward to bettering themselves on each time trial. The third cycle is where you start honing in on the championship season heading into district. These time trials are blistering. The last 3 weeks (post district) are all about priming and reducing mileage and increasing race pace specific training.
Staple Workouts(Speed) – Quarters Implementation: 8x400 1-4 seconds faster than current mile time trial with 1 minute recovery Objective: Increase lactate threshold/tolerance Frequency: Every other week – 200s Implementation: 12x200s with a jog diagonally across the field. – Pace is at mile pace for 400m minus 6 seconds Objective: Speed development, increase lactate tolerance, and mental toughness Frequency: Every other week – Time Trials Implementation: Mile, 2-Mile, 3-Mile, 4-Mile – After the first cycle is when the fun begins, because you get to watch the kids make huge improvements and then they are sold. Objective: Our constant during XC to show improvement. Individual and team goals – Every meet is different: hilly, measurement, muddy, etc. Frequency: Every Monday we time
Staple Workouts (Distance) – Progressive Runs Implementation: 4-10 miles at 2:00 slower (first mile) than current mile time trial – 1-2:00, 2-1:55, 3-1:50, 4-1:45, 5-1:40, 6-1:35, 7-1:30, 8-1:25, 9-1:20, 10-1:15 – 7-10 mile range I keep the pace the same. 4-6 mile range I will drop the pace per mile 10 seconds Objective: Building aerobic capacity Frequency: Weekly adding a mile every two weeks – Fartlek Implementation: On the turf football field. Shoes off. – 1 minute on/ 1 minute off for 20 to 30 minutes – 5,4,3,2,1 on with 5,4,3,2,1 off Objective: Speed play, aerobic/lactate threshold, strengthening lower leg and foot muscles Frequency: Every other week – Negative Runs Implementation: Usually, four miles on the track. – The first two miles are capped at a moderate pace, then it is a race on the last two miles. Objective: I keep the first two mile cap the same all season long and chart their difference. Every other week – Tempo Runs Implementation: four-seven miles at 1:30 slower than current mile time trial Objective: Increase lactate threshold Frequency: Weekly adding a mile every two weeks up to seven miles
Summer Training First Ever THSCA Clinic – Steve Telaneus said: The summer is where you become great. 5Ks and 10Ks – I set up four or five races that I suggest the kids go run. – Every race you compete in you learn something. Summer Workout Calendar – I give my athletes a calendar for them to log every mile – Mile Club T-Shirt incentive 100 Mile Club 150 Mile Club 200 Mile Club Base work – Going longer The summer is about extending the athlete to new distances You have 12 weeks starting August 5 th to get their speed up
Promote Your Program CEO – Chief Executive Officer In our profession it means we do everything!!!! Know and embrace your programs history – If you know the history of your program, you are showing the kids you arent just about you. – It can be motivational for them to achieve things that haven't been achieved before. Email the entire school district about meet accomplishments – Youd be surprised how many actually like to hear about success. – If you dont get the information out about your athletes, it may not get out Get to know your local newspapers sports reporter/editor – Email all results to the paper – Email pictures – Always make it easy for the media outlet Host a meet – You can make $$$ for your program. – It is a local meet that family, locals, and classmates can attend.
Strength Training The Advantages – Improves muscular strength – Improves muscular endurance – Improves mental toughness – Creates confidence – Improves muscle tone – Results can be seen every day in the mirror – Improves flexibility – Aids in injury prevention – Improves body composition – Gives you a great coaching point
Strength Training Weights – Bench press, traditional squats, single leg squats, dumbbell curls, military press, calf raises, straight leg dead lift, dumbbell lunges, power cling I put together a rotation and we use 3-5 different exercises from the above list. Three sets of ten reps during the first cycle, 8, 6, 4 during the second cycle and 2 sets of 10 during the 3 rd cycle No leg weights during the championship weeks (Post district) Core – Ab Nation is what we call it in Kaufman 5-10 minutes of all different kinds of abdominal work Every day except for Friday, we do some sort of ab workout Bleachers – Once a week Sprints and hops Bungees – Once a week – Partner resistance sprints – Good for form running and simulates hill work
Educate Your Athletes and Parents on Running Running is the sport with the most participation in America and so few know about it Nutrition – Cut out sodas – Lay off the fried foods – Drink water (pass a water fountain, take a drink) – Eat fruits and vegetables – Choose a salad or a wrap over the hamburger or chicken strips – Drink milk or take a calcium/potassium supplement Pacing – Make sure they understand how you want them to run a race, time trial, practice. – I tell them the first 25% of the race may not win it for you, but it sure can lose it. First 25%: controlled speed (fast but not working to be fast, relaxed fast) Next 50%: work to maintain your first 25% pace Last 25%: the competitor in you will show itself in this phase of the race
Educate Your Athletes and Parents on Running Proper mileage increase – The golden rule is 10% a week You dont have to increase every week. The key is starting out each runner at the proper mileage to his/her level of fitness not fastness. The hows and whys for your workouts – Give them an anatomy lesson as to how and why youre doing each workout – The athletes who get what each workout is doing for them (not to them) are the ones that take advantage of every workout. Proper running shoes/socks/clothes – Proper shoes are the first line of defense for injury prevention. – Moisture wicking socks will cut down on blisters and callouses from forming A blister can linger for weeks and really hamper training Mole Skin – Dri-fit clothing will cut down on skin chafing