1. The Speedy middle distance runner
Ron Grigg
Jacksonville University

2. 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

3. 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

4. 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

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

6. 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

7. 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

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

9. 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

10. 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

11. 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

12. 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

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

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

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

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

17. Speed skill-Wicket Drill

18. Speed skill-Wicket Drill

19. Speed skill-Wicket Drill

20. 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)

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

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

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

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

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

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

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

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

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

30. Mixed Reps and Combined themes
? X 10k pace w/ 200 jog in 1:30 to 1:00
? X pace w/ 400 jog in 3:00 to 2:00
? X 1600 pace w/ 300 jog in 2:30 to 1:30
3 x 200 feel w/ 1:00 rest
? X 1600 pace w/ 400 jog in 3:00 to 2:00
? X 800 pace w/ 200 jog in 1:30 to 1:00

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

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

33. 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