Monitor Progress and Database building


After a long season one of the most difficult things to do as a coach is to finish plugging information into our database. I find it very valuable to look back at your season and monitor your progress. It is a must to take an account of your PRs, injuries, records, etc. Hopefully with your annual plan in hand it will be easy to see how injuries, records, and PRs may connect to things you have/haven’t done on or off the track. Even in the short high school season we test our athletes a number of times. Testing is another way to collect useful data for late in the season and over the course of your career. The first round of tests we do on the first two days of practice. These tests include the USATF test system, a hurdle skill challenge, and mile run. We do this over the course of two days and record every performance. On those first couple of days my coaches and I have a pretty clear what type of athletes we have on our team. This is important for a number of reasons. The value of these early tests is to nudge athletes into events that they show early signs to succeed in.

On week number 3 or 4 (depending on when spring break falls) we then have time trials. In time trials we use a starter’s pistol, blocks, and lanes. In the jumps/throws we allow the same number of performances just like a track and field meet. Once we are done with this testing it goes into a simple database. With times and distances imputed it becomes much easier to predict what our athletes should accomplish by the end of the year. Below I have enclosed the expected improvement from our time trials at week 3/4 to the end of a quick high school season. Please note these are the times we see at my program. Results will vary depending on your season length, weather, and other factors. These are the drops in time we have seen on the track over the course of my short ten years coaching.

100 Dash .5 to .7

200 Dash 1.25 to 2.0

400 Dash 3 to 5

800 13 to 16

1600 25 to 35

3200 40 to 50 seconds

Why is important to have keep records of all your times each season and your career? One major reason is that you can begin to see what progress is expected for your kids. It also can be used as an evaluative tool to let you know if your kids are hitting the expected performances by the end of the season. If your athlete fails to meet your expectations then it’s important to go back and investigate what took place. While you evaluate each case you should begin to see reasons why that particular athlete failed to meet expectations. Don’t worry too much if it’s just a handful of your athletes. If just a few athletes it is your job to investigate what they are doing at home and how you can help make the most of your training. If you are doing good things based on science and solid training theory often those kids will not make progress because of things they are doing the 22 hours away from you.

This year we had number of kids run very fast times in the 100 and 200 during time trials. Testing again this season proved important because it allowed me to turn my focus from a 4×400 focus to get my team ready for the 4×100 and 4×200 relay. The choice to tweak training after the data was acquired after time trials turned out to be a positive choice as my team came home with All State honors in the 4×100 and 4×200 plus running our fastest times in both events at the state championship.

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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


Dad, Husband, Teacher, & Track & Field Coach. Author of Sprinter's Compendium Contributor @speedendurance @simplifaster
Ryan Banta
Ryan Banta

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