Track and FieldTrack and FieldCoaching TechniquesCoaching Techniques

Scott WellsScott WellsRiverside ChristianRiverside Christian

wellss@riversidechristian.netwellss@riversidechristian.net

Who Am I?Who Am I?

Wenatchee Valley College-DecathlonWenatchee Valley College-Decathlon University of Washington-400 hurdlesUniversity of Washington-400 hurdles Head Coach Davis HS: 1986-2000Head Coach Davis HS: 1986-2000 Head Coach Riverside: 2000-PresentHead Coach Riverside: 2000-Present 34 state champions34 state champions 4 team titles: 2001, 2004, 2007, 20094 team titles: 2001, 2004, 2007, 2009 13 consecutive team trophies13 consecutive team trophies

Some of the challenges…..Some of the challenges…..

18 different events18 different events Many different body typesMany different body types Many different levels of conditioningMany different levels of conditioning Different experience levelsDifferent experience levels Facility needsFacility needs Equipment needsEquipment needs Staffing challengesStaffing challenges

Event AreasEvent Areas

Sprinters-100, 200, 400Sprinters-100, 200, 400 Hurdlers-100/110, 300Hurdlers-100/110, 300 Jumpers-Long, High, Triple, VaultJumpers-Long, High, Triple, Vault Throwers-Shot, Discus, JavelinThrowers-Shot, Discus, Javelin Distance-800, 1600, 3200Distance-800, 1600, 3200 Relays-4 x 100, 4 x 200, 4 x 400Relays-4 x 100, 4 x 200, 4 x 400

Training GroupsTraining Groups Sprints/HurdlesSprints/Hurdles JumpsJumps ThrowsThrows DistanceDistance

Total Program TrainingTotal Program Training

Flexibility-Dynamic/StaticFlexibility-Dynamic/Static Strength/PowerStrength/Power Cardio ConditioningCardio Conditioning Running MechanicsRunning Mechanics Overall BalanceOverall Balance Physical HealthPhysical Health Mental HealthMental Health RestRest Educate Your AthletesEducate Your Athletes

SprintsSprints StartsStarts Race PhasesRace Phases Running MechanicsRunning MechanicsArm actionArm actionPosturePostureGround ContactGround ContactStride LengthStride Length Running styleRunning style FinishingFinishing

HurdlesHurdles

Short hurdles/long hurdlesShort hurdles/long hurdles Differences between Women/MenDifferences between Women/Men StartsStarts Steps to first hurdleSteps to first hurdle Steps between hurdlesSteps between hurdles Hurdle techniqueHurdle technique

RelaysRelays

PersonnelPersonnel Handoff techniquesHandoff techniques4 x 1004 x 1004 x 2004 x 2004 x 4004 x 400

Distance RunningDistance Running

TrainingTraining PacePace StrategiesStrategies MechanicsMechanics StyleStyle HealthHealth

Horizontal JumpsHorizontal Jumps

StepsSteps Flight TechniquesFlight Techniques Runway TechniquesRunway Techniques Take offTake off Phases (Triple Jump)Phases (Triple Jump) Landing TechniquesLanding Techniques

High JumpHigh Jump

ApproachApproach RhythmRhythm Take offTake off In the air techniqueIn the air technique Psychology of the Psychology of the eventevent

Pole VaultPole Vault

SafetySafety EquipmentEquipment Weight of vaulterWeight of vaulter Certification of coachCertification of coach

ThrowsThrows EquipmentEquipment Throwing Styles:Throwing Styles:Shot-Rotation/Glide/PowerShot-Rotation/Glide/PowerDiscus-Spin/PowerDiscus-Spin/PowerJavelin-GripJavelin-GripApproachApproach

Basic 12-Week PlanBasic 12-Week PlanMarchMarch: : General/Specific/Pre-competitiveGeneral/Specific/Pre-competitiveBase buildingBase building

AprilApril: : Competitive PhaseCompetitive PhaseLearning to competeLearning to compete

MayMay: : CompetitiveCompetitivePeaking PhasePeaking Phase

MarchMarchPre-SeasonPre-Season

Steady runsSteady runs Testing/Evaluating/Goal settingTesting/Evaluating/Goal setting HillsHills Fartlek trainingFartlek training PlyometricsPlyometrics Tons of instruction in event areasTons of instruction in event areas Heavy work loadHeavy work load Circuit trainingCircuit training

AprilAprilCompetitive SeasonCompetitive Season

Shorter distancesShorter distances More speedMore speed Lots of technique at race paceLots of technique at race pace Heavy meet loadHeavy meet load Quantity not qualityQuantity not quality Train through meets**Train through meets**

**Choose the meets where performance really **Choose the meets where performance really matters and focus on thosematters and focus on those

MayMayPeaking/PreparingPeaking/Preparing

Speed workSpeed work Quality not quantityQuality not quantityShorter/Faster/IntensityShorter/Faster/Intensity

Detailed event workDetailed event work Psychological prepPsychological prepScenario discussionsScenario discussionsGoal progressGoal progressCompeting vs ParticipatingCompeting vs Participating

Healthy AthletesHealthy Athletes

Stretching-Static, DynamicStretching-Static, Dynamic MassageMassage IceIce MedsMeds SwimmingSwimming Stationary bikesStationary bikes RestRestBe patient with recoveryBe patient with recovery

Organization is KeyOrganization is Key

Team MeetingsTeam Meetings Communication:Communication:ParentsParentsAthletesAthletesTeachersTeachersAdministrationAdministration

EmailEmail Printed informationPrinted information

Team HandbookTeam Handbook ScheduleSchedule GuidelinesGuidelines Class RecordsClass Records School recordsSchool records MotivationMotivation Letter standardsLetter standards State standardsState standards ResultsResults PicturesPictures NutritionNutrition

•Top-ten lists

•Calendar

•State placers/champions

•Coaches

•Directions

•Injury prevention/treatment

•Contact information

•College information

Random Random Do’sDo’s Understand why most kids participate…the social aspectUnderstand why most kids participate…the social aspect Monitor grades/communicate with teachersMonitor grades/communicate with teachers Pay attention to nutritionPay attention to nutrition Listen to their injuriesListen to their injuries Surround yourself with great coachesSurround yourself with great coaches Delegate to your staff—allow them to coachDelegate to your staff—allow them to coach Make it funMake it fun Love the kids without reservationLove the kids without reservation Be a good example of everything you are teachingBe a good example of everything you are teaching Consider hosting an invitationalConsider hosting an invitational Place a football coach on your staffPlace a football coach on your staff Emphasize relaysEmphasize relays Make your end-of-season awards function a big dealMake your end-of-season awards function a big deal Be enthusiasticBe enthusiastic Expect to be successful!Expect to be successful!

Random Random Do’s (cont’d)Do’s (cont’d) Learn to utilize Athletic.netLearn to utilize Athletic.net Make a big deal about class and school recordsMake a big deal about class and school records Have a few “popsicle” daysHave a few “popsicle” days Have a team shirt each year. Let the kids help design it.Have a team shirt each year. Let the kids help design it. Purchase Hy-Tek’s Meet ManagerPurchase Hy-Tek’s Meet Manager Learn (and teach) the rules of the sportLearn (and teach) the rules of the sport Emphasize sportsmanship>>>>>>>>>>>>>>>>Emphasize sportsmanship>>>>>>>>>>>>>>>> Consider starting a summer youth programConsider starting a summer youth program

Random Random Don’tsDon’ts Give up on any athleteGive up on any athlete Let parents dictate your decisionsLet parents dictate your decisions Compromise your standards for a great athleteCompromise your standards for a great athlete Underestimate your influence with the teamUnderestimate your influence with the team Expect to please everyoneExpect to please everyone Be afraid to alter your workout plansBe afraid to alter your workout plans Neglect your own familyNeglect your own family

Hosting A MeetHosting A Meet Brings credibility to your programBrings credibility to your program Provides an opportunity for teams and athletesProvides an opportunity for teams and athletes Great way to get parents and community involved in your programGreat way to get parents and community involved in your program Source of pride for your athletes and schoolSource of pride for your athletes and school Source of income: Source of income: Entry fees, concessions, T-shirts, sponsorsEntry fees, concessions, T-shirts, sponsors

The Most Important TeamThe Most Important Team

Your Family

Great ResourcesGreat Resources Track and Field Coach’s Survival Track and Field Coach’s Survival

GuideGuideEdward L. WallaceEdward L. Wallace Flip BooksFlip Bookswww.pocketvideos.comwww.pocketvideos.com Videos/ClipsVideos/Clipswww.youtube.comwww.youtube.com DVD’sDVD’swww.championshipproductions.comwww.championshipproductions.com