The Speedy middle distance runner Ron Grigg Jacksonville University rgrigg@ju.edu Twitter @RonGriggJr

OBJECTIVE: Find good mentors Loren Seagrave- USATF Level 1, Level 2, 1995 Boo Schexnayder- USATF level 2, 1998, (USTFCCCA T&F ACADEMY) Cliff Rovelto- Kansas State, 1999 Tom Schwartz- Endurance Coach (Drew Hunter, Morgan Pearson, Grace Ping), 2005 Coaching Friends

OBJECTIVE: Be a Track & Field Coach Not just a sprint coach, distance coach, jumps coach, throws coach Identify similarities and differences Learn to develop speed, endurance, coordination, strength, mobility across all events Understanding one area will make you better at coaching other areas

Objective: CREATE PROGRESSIONS From simple to complex From general to specific Teaching progressions for technical exercises (sprint, jump, hurdle, throw) Repetition Distances Workout Volumes Speed of Run (Intensity) Time (and types) of Rest Interval

Objective: HAVE A Training inventory Expand your training inventory when necessary Shrink your training inventory when possible

OBJECTIVE: Beware of early specialization Outside of Track & Field Inside of Track & Field Only by exposing athletes to a variety of training stimuli can a coach identify strengths and weaknesses of the athlete

Objective: BEWARE of absolutes “Sprinters should never run cross country because endurance kills speed” “Distance runners will get hurt if they are asked to sprint” Speed=Endurance; “Strength”=Speed…………… Speed=speed Endurance=endurance General Endurance, Speed Endurance, Specific Endurance

Objective: Learn to coach…… The Event The Athlete (or population of athletes) Your Training Environment Be able to adapt (change) when necessary

Pace Continuum Marathon pace LT Tempo runs EZ runs HM pace LT Long Reps 10k pace LT Reps 3200 pace MVO2 reps XT reps 1600m pace IT pace reps General Specific 800 pace reps IT pace reps 400 pace reps SpecE1 SpecE2 200 pace reps Speed End 100m pace reps ACC/Max V ASSE/GSSE Speed Skill

Speed Skill Teaching Progressions for Sprint Mechanics Coordination & Force Application Acceleration Mechanics Resisted Maximum Velocity Mechanics Wicket Drills Power and Elastic Strength Development Multiple Jumps Multiple Throws Olympic Lifts

Speed skill- “SPRINT DRILLS” Be careful No Force Application Lots of people can do PERFECT drills yet can’t run fast Good for: Dynamic Mobility Coordination (synchronization) Elastic Strength Positions (posture, dorsi-flexion, hip oscillation) Sprinting is the most specific sprint drill

Speed skill- resisted runs Use towels or sweatpants Spotter (resistance is critical) coordination Athlete will “figure it out” from necessity Learn to “push up” Power spectrum

Speed skill- resisted runs Light sleds Learn to push Power spectrum Short steep hills as an alternative 20-30m, 10-20 lbs.

Wicket Drill- split position Larger ranges of motion at higher speeds “bounce”

Wicket Drill- knee to knee position Upon ground contact, knees side by side “leg stiffness” Coordination displacement

Speed skill-Wicket Drill Specific step spacing to teach Force application Displacement Range of motion

Speed skill-Wicket Drill

Speed skill-Wicket Drill

Speed skill-Wicket Drill

Wicket calculator Tape marks for acceleration, then wickets   spacing total metric 1.75 Start step # start line 0.00 dwicket 1 1.00 2 1.15 2.15 3 1.3 3.45 4 1.45 4.90 5 1.55 6.45 6 1.65 8.10 Wicket 1 7 9.85 wicket 2 8 11.60 wicket 3 9 1.83 13.43 wicket 4 10 15.26 wicket 5 11 1.91 17.17 wicket 6 12 19.08 wicket 7 13 1.98 21.06 wicket 8 14 23.04 wicket 9 15 25.02 wicket 10 16 2.06 27.08 wicket 11 17 29.14 wicket 12 18 31.20 wicket 13 19 2.11 33.31 wicket 14 20 35.42 wicket 15 21 37.53 wicket 16 22 2.13 39.66 wicket 17 23 41.79 wicket 18 24 43.92 wicket 19 25 2.16 46.08 wicket 20 26 48.24 wicket 21 27 50.40 Wicket calculator Tape marks for acceleration, then wickets Progression More wickets (rep length) Larger spacing (intensity) Wicket plus sprint-off (transference)

Speed skill/power: Multiple Jump- Standing Long Jump Triple extension Coordination Power spectrum Body weight

Speed skill/power: Multiple Jump- box jump Triple extension Eccentric strength landing Leg stiffness

Speed skill/power: Multiple Jumps- Skip for Height Triple Extension Coordination Body weight Single leg

Rocket jump + run Triple extension Coordination Power spectrum Body weight At conclusion of warm-up

Speed skill/power: multi throws- med ball rockets Triple extension Coordination Called a throw but really a weighted jump Power spectrum

Speed skill/power: Multiple Throw- Over Head Backwards with Shot Put Triple extension coordination Power spectrum Progression Weight of med ball Add small hops

Power: Olympic lifts- hang clean Triple Extension coordination Power Spectrum

Paces in the warm up 10 minutes EZ Mobility & Activation “Drills” for movement and coordination 4 x 200 @10k to 5k feel w/100m jog 4 x 40m @ 1600 to 800 feel

Mixed Reps and Combined themes Tempo Run 3-6 x 30 second Hill Reps or 150m @ 800m feel w/ 1:00 jog down 3-6 x 10 second grass sprints @ 100% w/ 50 sec. rest Mile Reps @ HM Pace (LT) w/ 200m jog Recovery 4 x 60m @ 400 feel w/ 1:00 rest 4 x 30m @ 200 feel w/ 1:00 rest

Mixed Reps and Combined themes ? X 800-1ks @ 10k pace w/ 200 jog in 1:30 to 1:00 ? X 600m @3200 pace w/ 400 jog in 3:00 to 2:00 ? X 300m @ 1600 pace w/ 300 jog in 2:30 to 1:30 3 x 60m @ 200 feel w/ 1:00 rest ? X 400m @ 1600 pace w/ 400 jog in 3:00 to 2:00 ? X 200m @ 800 pace w/ 200 jog in 1:30 to 1:00

Mixed Reps and Combined themes ? X 800-1ks @ 10k pace w/ 200 jog in 1:30 to 1:00 ? X 300m @ 800 pace w/ 300 jog in 2:30 to 1:30 ? X 150m @ 400 pace w/ 100 jog & 150 walk 3 x 60m @ FAST w/ 3:00 rest 3 x 75m @ FAST w/ 5:00 rest

Mixed Reps and Combined themes 5 x 30m @ FAST w/ 1:30 rest Up to 5 x 150 @ 800 pace for first 100m, then faster for last 50m w/ 1:30 rest 8:00 rest 1 x 300m @ MAX

Event: MD   Monday Tuesday Wednesday Thursday Friday Saturday Long Run Speed Skill Multiple Paces EZ Run Primer Run Race OR Mixed Reps General Strength  Mixed Reps Specific Warm Up Multiple Jumps 6 x 100 w/ 30 sec jog Light Sled 3200 to 400 feel Wicket Runs Multiple Throws Then Olympic Lifts: Weight Room Circuits