Planning a must for a high school track and field coach

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I am amazed at how many coaches just coach by “feel.” A plan needs to be flexible so you can deal with unforeseen problems, improvements, or event choice. However, the structure needs to be in place so your kids trust you know what you are doing and very little time is wasted from one unit of training to another. If you are the head coach I would suggest setting up your plan with themes matching all event groups on the same day. If you can do this it will allow for your kids to move back and forth between events without the risk of over training.

For example my weekly break down starts with a quality extended interval day on Monday, Tempo on Tuesday, Active recovery on Wednesday, Power/acceleration on Thursday, and Tempo/Premeet on Friday. Believe it or not all of your event groups can fit these themes. If a kid is multi talented then we work off of two week blocks so they get a both ends of there athletic spectrum. We had a young lady that can sprint, hurdle, and run distance. As a freshman we were not entirely sure what would become her best event so we moved her between all three training groups. This was planned to provide her a balanced training regime. Since we gave her a little bit of everything we can evaluate her abilities with more clarity moving forward. If we would have stuck her in one group we might never discovered her other talents.

You might be asking “where can I find some information on planning?” My first suggestion is to read up on Tudor Bompa’s materials on Periodization training. Then buy Frans Bosh’s book titled Running the book does a great job of breaking down the different Periodization models. These materials are valuable in explaining what, when, how, why, and where your training should take place. Recently many people have “poo pooed” Periodization. People who have these negative opinions I feel have yet to realize the depth of knowledge to put these strategies into place. One of the first things that must be understood is there are different Periodization models that work better with different event groups. In addition different Periodization models might need to be used in different points of the season.

For example Matveyev’s model works really well for long sprinters, distance runners, and developmental athletes. Tschiene model works really well for short sprinters, long/triple jump, and the short hurdles. Verchoshansky model has the best results with vertical jumpers, and the throwing events.

On a day to day basis if you understand Themes and Periodization you can never have a bad practice. You will always be prepared even when weather gets messed up, you have kids missing, or shin splints raise their ugly head. Once you find a season plan works well the next season you should add a layer of optional workouts if you are inside, in the pool, or only just one coach.

Below I enclosed a sample of what a day in the life of a Parkway Central track and field athlete might look like.

Monday April 4th Extended Intervals or premeet depending on your meet schedule

SPRINT ENDURANCE WARM UP and Static Stretch Level 1

1 400 JOG 400 meters

1 50 Sprint

1 50 Jogging

1 100 Sprint

1 100 Walk 100

1 50 Sprint

1 50 Jogging

1 200 200 meter

1 100 Walk 100

1 100 Sprint 100

1 100 Walk 100

1 50 Sprint 50

1 150 150 Jogging Warm UP

Banta Drills Nirvana 1 (competition phase)

2 40 High Knees to Step over Butt Kick halfway

w/20 meter burst

2 20 A skip B skip Complex

2 20 Zombie runs (arms to side run w/tight skirt

2 20 Up, out, and through

2 20 Straight Leg Bound

2 20 Straight Leg Bound Single Quick Leg

2 60 Quick Leg Single 20meters, Quick Leg Double 40meters, Quick leg triple 60mters

2 50 Fast Feet 20 meters to A RUN

JV kids premeetHand offs, run throughs, and starts

Done only by kids NOT running at Festus

Jumpers :Not competing- Horizontal Jumps

Runway Accelerations 4 to 5

Medium Approach Jumpx7 10mins between first three jumps and 2nd three jumps

Horizontal Jump Series Two: Finish in the pit

A. 4xThree Rights

B. 4xThree Lefts

C. 4xDouble-Double (L)

D. 4xDouble-Double (R)

E. 4x20m Alternates (L)

F. 4x20m Alternates (R)

High-Hurdle Hops

On Grass 6×4 Stephan Style

1×150, 1×120, 1×90, 1×60

Sprinters

Everest

Jumps done by both jv and varsity

• Lunge jumps 1×6• Tuck Jumps 1×6• Butt Kicks 1×6• Lateral Squat Jumps 1×6• Downhill Jumps 1×6• Straddle Jumps 1x63x350 12mins

4×200 5.5min

JV Sprinters

3×200 at 75% Pavlov

cool down: 3 laps jogging outside goal post

Weight Room Varsity Only Complete

Bantaspeed Phase Four

Untrained Phase two

Distance

For those that are not running on Tuesday

5×1600 Top kids

4×1600 untrained vets

3×1600 rookie

Cool Down: Boys warm up for a cool down

Weight Room: Stability Strength

Hurdles

Varsity:Hurdle 1: Long RE

3 85 LONG HURDLE RHYTHM ENDURANCE3 8 •H @8.20m3 90 LONG HURDLE RHYTHM ENDURANCE3 9 •H @8.20m3 100 LONG HURDLE RHYTHM ENDURANCE3 10 •H @8.20m2 115 LONG HURDLE RHYTHM ENDURANCE2 12 •H @8.20mRookie

Hurdle 1: Long RE

2 85 LONG HURDLE RHYTHM ENDURANCE2 8 •H @8.20m2 90 LONG HURDLE RHYTHM ENDURANCE2 9 •H @8.20m2 100 LONG HURDLE RHYTHM ENDURANCE2 10 •H @8.20m2 115 LONG HURDLE RHYTHM ENDURANCE2 12 •H @8.20m300LH

2×270 Must Switch Feet each Hurdle4x175 Cone Attack This is to be done in spike
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Ryan Banta

Ryan Banta

Ryan is a successful high school coach. His athletes have achieved 76 school records, 2 top four finishes at the state championships, 3 district championships, 107 state semi-finalist (sectionals), 63 state qualifiers, 2 state records (3200 and 4x800), 14 national ranked events, 34 all state performances, 8 state champions, 7 runner up performances, and 2 Gatorade athletes of the year. Ryan is a USATF level II coach in the sprints, hurdles, relays, and endurance and recently earned a USTFCCCA track and field technical coaching certification.
Ryan Banta

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