Friday, February 28, 2014
Fat Burning Plyometric Workout -- Plyometric Training for Power, Speed a...
1. Broad Jumps
2. Knee Tuck Jumps
3. Power Jumping Jacks
4. Jumping Lunges
5. Box Jumps
The 400 Meter
Mind prepared. Legs warm. Positioned low.
Gun Fires. Feet released and body in motion.
Heart beating and Lungs on fire. Sprinting strong.
Sprinting hard. The first 100 meter. Run like its the last
100meter. Here it is. First curve. Dont lose form
Second 100 meter start to feel it. Settle in.
But not too much. Focus on strinding more.
Steady pace. Strong legs. Head high.Arms in motion.
Staying strong ready for the second half.
Mind battle. Legs on fire. Breathing strong. Breathing Focused.
Last curve. Arms relaxed. Moving fast. Ready to explode.
Curve completed. Eyes fixed ahead. Form strong.
Head up. EXPLODE. EXPLODE. This is it. Last chance.
Everything you have left. Forward. Push. Maximize your strength.
Dig. Explode. Body weakening. Feel your full potential.
Here you are! JUST you and the end of the track.
One last explosion. Stay Strong. Stay focused. Mentally strong.
This is it. last 10 m. Push. Extend. Arms strong. Form perfect.
Head forward. And DONE! You Conquered the 400m.
The best 1minute of your life!!!!!!!!!!!!!!
Gun Fires. Feet released and body in motion.
Heart beating and Lungs on fire. Sprinting strong.
Sprinting hard. The first 100 meter. Run like its the last
100meter. Here it is. First curve. Dont lose form
Second 100 meter start to feel it. Settle in.
But not too much. Focus on strinding more.
Steady pace. Strong legs. Head high.Arms in motion.
Staying strong ready for the second half.
Mind battle. Legs on fire. Breathing strong. Breathing Focused.
Last curve. Arms relaxed. Moving fast. Ready to explode.
Curve completed. Eyes fixed ahead. Form strong.
Head up. EXPLODE. EXPLODE. This is it. Last chance.
Everything you have left. Forward. Push. Maximize your strength.
Dig. Explode. Body weakening. Feel your full potential.
Here you are! JUST you and the end of the track.
One last explosion. Stay Strong. Stay focused. Mentally strong.
This is it. last 10 m. Push. Extend. Arms strong. Form perfect.
Head forward. And DONE! You Conquered the 400m.
The best 1minute of your life!!!!!!!!!!!!!!
A poem about Running from Runners World
Running
With tight lungs, and shortness of breath,
The earth races beneath me, and pebbles are overturned,
As the sun shines above, and the wind rushes past.
I smile and laugh, and in my freedom I revel,
As my feet become sore, and my legs start to tremble,
So I reach up to touch the sky, and stumble.
Then I turn about and rush back home,
thinking of the birds that fly through the air,
And animals that can speed across the ground.
The earth races beneath me, and pebbles are overturned,
As the sun shines above, and the wind rushes past.
I smile and laugh, and in my freedom I revel,
As my feet become sore, and my legs start to tremble,
So I reach up to touch the sky, and stumble.
Then I turn about and rush back home,
thinking of the birds that fly through the air,
And animals that can speed across the ground.
Running is like music, capable of infinite varieties of mood. We can run in zestful joy, or in somber meditation. Running can be about freedom of movement in contact with Nature; or it can be about the discipline and willpower of competitive effort on a road or track. It can give the rich companionship of running with friends, or the equally rich solitude of running alone. It is a significant part of the lives of millions of people worldwide. Surely it deserves a literature to express and celebrate these different moods and meanings.
Monday, February 24, 2014
MONDAY!!!!
With the help of some really great club track and field websites and looking at the strengths of my athletes, here is a good workout for 6-8th grade middle schoolers. This is intended to be a little bit of a harder day since it is MONDAY.
Sprinters:
800 m warmup with 100sprint/100walk/jog and last 200 m Sprint
4*300 70%
2*200 goal 30-40 sec
2*100 75 %
3*50 90% total miles is 1.7
Distance:
1 mile warmup with 100sprint/100walk/jog and last 200m Sprint
2*1000 m 70%
3*600m 70%
1*400m 80% total miles is 3.6 miles
As a team, if they are still strong and focused, adding a fun hill workout.
Include core and pylometrics as well.
HAPPY RUNNING!!!!!
Sprinters:
800 m warmup with 100sprint/100walk/jog and last 200 m Sprint
4*300 70%
2*200 goal 30-40 sec
2*100 75 %
3*50 90% total miles is 1.7
Distance:
1 mile warmup with 100sprint/100walk/jog and last 200m Sprint
2*1000 m 70%
3*600m 70%
1*400m 80% total miles is 3.6 miles
As a team, if they are still strong and focused, adding a fun hill workout.
Include core and pylometrics as well.
HAPPY RUNNING!!!!!
Middle School Track and Field
Do you rememeber these moments in middle school track and field, when 10 second of your life made all the difference??
http://sftrackandfield.com/track-workouts/
As a coach, I enjoy to see our kids succeed, improve and have fun. Here is a great link to some workout specific to individual events.
Enjoy!!
http://sftrackandfield.com/track-workouts/
As a coach, I enjoy to see our kids succeed, improve and have fun. Here is a great link to some workout specific to individual events.
Enjoy!!
Wednesday, February 12, 2014
Long Jump Workout and some inspiration!
Now some inspiration for those long jumpers who are dreaming of BIG distances. Here's some great athletes that make it look easy. Pay closely attention each aspect of the jump. The sprint has the proper components of driving, digging and accelerating. The jump pays closes attention to the position of hips to the feet. The jump should be heel to toe and the body propels forward with a full extension of legs, arms help with the momentum forward and landing occurs on the heels.
Long Jump...Heels, extension, and maximum acceleration
The Videos here are very good to consider when training for high jump. Consider how you are balancing your weight. Remember that your feet have to extend ahead on you, you have to bend at the hips and land with feet dorsiflex and heels digging into the sand.
Sprinting tips...angles,,digging, driving and XLR 8 effectively.
For this video I want the athletes to think about angles. Watch your arms and dont let them interfere.
Here are some drills that we are already doing as a team. Just pay attention to form and know the purpose behind why you are doing these drills.
Start of the season!Ready to coach!
Im so excited to have the privelege to coach this year's middle school track and field team at Pusch Ridge Christian Academy in Tucson Arizona. I feel like as a coach, I am at a great advantage with the team I am blessed to work with this season. Why? Because I know there heart and I know that most if not all have a strong belief in a powerful God that actively participates in their lives and strengthens them mentally and physically each day.
I claim these verses for my team and am excited to grow as a coach and as a runner (to be a good example and tangible instructor) to my team.
28 Do you not know?
Have you not heard?
The Lord is the everlasting God,
the Creator of the ends of the earth.
He will not grow tired or weary,
and his understanding no one can fathom.
29 He gives strength to the weary
and increases the power of the weak.
30 Even youths grow tired and weary,
and young men stumble and fall;
31 but those who hope in the Lord
will renew their strength.
They will soar on wings like eagles;
they will run and not grow weary,
they will walk and not be faint. Is 40:28-31
"Do you not know that those who run in a race all run, but only one receives the prize? Run in such a way that you may win. And everyone who competes in the games exercises self-control in all things. They then do it to receive a perishable wreath, but we an imperishable. Therefore, I run in such a way, not as without aim; I box in such a way, as not beating the air; but I buffet my body and make it my slave, lest possibly, after I have preached to others, I myself should be disqualified." (I Corinthians 9:24-27).
So in this Blog hopefully it is just the beginning of an amazing opportunity to coach young athletes and a reference for me to be a good coach to my teammates. I will post youtube vidoes on specific coaching techniques as well as inspirational words, anecdotes, or ideas to keep the spiritual in mind as we train our bodies to glorify God through the wonderful sport of Track and Field.
I claim these verses for my team and am excited to grow as a coach and as a runner (to be a good example and tangible instructor) to my team.
28 Do you not know?
Have you not heard?
The Lord is the everlasting God,
the Creator of the ends of the earth.
He will not grow tired or weary,
and his understanding no one can fathom.
29 He gives strength to the weary
and increases the power of the weak.
30 Even youths grow tired and weary,
and young men stumble and fall;
31 but those who hope in the Lord
will renew their strength.
They will soar on wings like eagles;
they will run and not grow weary,
they will walk and not be faint. Is 40:28-31
"Do you not know that those who run in a race all run, but only one receives the prize? Run in such a way that you may win. And everyone who competes in the games exercises self-control in all things. They then do it to receive a perishable wreath, but we an imperishable. Therefore, I run in such a way, not as without aim; I box in such a way, as not beating the air; but I buffet my body and make it my slave, lest possibly, after I have preached to others, I myself should be disqualified." (I Corinthians 9:24-27).
So in this Blog hopefully it is just the beginning of an amazing opportunity to coach young athletes and a reference for me to be a good coach to my teammates. I will post youtube vidoes on specific coaching techniques as well as inspirational words, anecdotes, or ideas to keep the spiritual in mind as we train our bodies to glorify God through the wonderful sport of Track and Field.
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