High School Sprint Training

Sprinting Discussion High School Sprints/Field Events

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7 years ago 02/10/2018 5:25pm EST

Got some time on my hands today. Here was our first week of actual practice for the sprinter jumper kids on the team. As a small school team, who tries to win dual meets and league titles, we are looking for well rounded sprint/jump/hurdle athletes who can race well from 100-400 and give us 4 events in a meet.

Monday: start technique and 20-30m acceleration. Event Skill: LJ

Tuesday: Tempo Endurance. 5 x 300 with approximately 90 seconds recovery. Event Skill: TJ and Hurdles

Wed: Recovery. Easy drills. Event Skills PV and HJ. Weight Room

Thursday: Top end speed. 4 x 30m fly in cool down with 3 strides of 50m forward, 50m backward run back to start. Event Skill, Hurdles

Friday: Aerobic Power 3 x 800 with 400 recovery walk. Weight room. No event skill work.

Lots of newbies this year. We're trying to get all newbies a couple of days with each of the technical events before they start figuring out what they want to do.

All running work was preceded by 400-800m warm up + dynamic stretching + running mechanics drills + 3 x 60m accelerations at 70-80-90 percent. We need a more formalized cool down regimen.

We still have maybe 40% of our team in winter sports. Most will be done with those sports next week. Our BB boys could be a while still. They are pretty good and could make a semi deep playoff run.

7 years ago 02/10/2018 6:06pm EST

re: CoachB

Sorry, but did you have a question? Are you looking for comments? Or just sharing?

7 years ago 02/10/2018 7:19pm EST

re: I'm confused

Just sharing. Procrastinating on grading.

7 years ago 02/10/2018 7:33pm EST

re: CoachB

I only work my sprinters 3 days a week. Recovery is as important as training.

7 years ago 02/10/2018 7:39pm EST

re: theJeff

theJeff wrote:
Recovery is as important as training.

Truth.

When the workouts get harder, We probably only will go hard 3 times a week. I'm trying to get some volume into these kids right now to support the higher intensity work they'll do later. Last year, we were just not in shape. We'd get to the end of a meet and there'd be nobody left for the relay.

7 years ago 02/10/2018 7:43pm EST

re: CoachB

I like the idea of the temp and aerobic power days for the sprinters. And being realistic, it’s high school. If they don’t have a meet or practice over the weekend, a good portion of them are going to take those two days off. So I think the recovery to work ratio is solid

7 years ago 02/11/2018 2:52pm EST

re: CoachB

CoachB wrote:
Got some time on my hands today. Here was our first week of actual practice for the sprinter jumper kids on the team. As a small school team, who tries to win dual meets and league titles, we are looking for well rounded sprint/jump/hurdle athletes who can race well from 100-400 and give us 4 events in a meet.
Monday: start technique and 20-30m acceleration. Event Skill: LJ
Tuesday: Tempo Endurance. 5 x 300 with approximately 90 seconds recovery. Event Skill: TJ and Hurdles
Wed: Recovery. Easy drills. Event Skills PV and HJ. Weight Room
Thursday: Top end speed. 4 x 30m fly in cool down with 3 strides of 50m forward, 50m backward run back to start. Event Skill, Hurdles
Friday: Aerobic Power 3 x 800 with 400 recovery walk. Weight room. No event skill work.
Lots of newbies this year. We're trying to get all newbies a couple of days with each of the technical events before they start figuring out what they want to do.
All running work was preceded by 400-800m warm up + dynamic stretching + running mechanics drills + 3 x 60m accelerations at 70-80-90 percent. We need a more formalized cool down regimen.
We still have maybe 40% of our team in winter sports. Most will be done with those sports next week. Our BB boys could be a while still. They are pretty good and could make a semi deep playoff run.

Can you define what a sprint recovery day looks like. I struggle with these days. Thanks!

7 years ago 02/11/2018 4:25pm EST

re: coach too

coach too wrote:
CoachB wrote:
Got some time on my hands today. Here was our first week of actual practice for the sprinter jumper kids on the team. As a small school team, who tries to win dual meets and league titles, we are looking for well rounded sprint/jump/hurdle athletes who can race well from 100-400 and give us 4 events in a meet.
Monday: start technique and 20-30m acceleration. Event Skill: LJ
Tuesday: Tempo Endurance. 5 x 300 with approximately 90 seconds recovery. Event Skill: TJ and Hurdles
Wed: Recovery. Easy drills. Event Skills PV and HJ. Weight Room
Thursday: Top end speed. 4 x 30m fly in cool down with 3 strides of 50m forward, 50m backward run back to start. Event Skill, Hurdles
Friday: Aerobic Power 3 x 800 with 400 recovery walk. Weight room. No event skill work.
Lots of newbies this year. We're trying to get all newbies a couple of days with each of the technical events before they start figuring out what they want to do.
All running work was preceded by 400-800m warm up + dynamic stretching + running mechanics drills + 3 x 60m accelerations at 70-80-90 percent. We need a more formalized cool down regimen.
We still have maybe 40% of our team in winter sports. Most will be done with those sports next week. Our BB boys could be a while still. They are pretty good and could make a semi deep playoff run.
Can you define what a sprint recovery day looks like. I struggle with these days. Thanks!

For Sprinters: Rest. Do nothing.

Scary, right?

7 years ago 02/11/2018 4:56pm EST

re: CoachB

Interesting set up. You have assigned themes to each day with a variety of work. It's probably not unlike what a lot of hs programs do.

If I'm reading this correctly, you state this will be your first week of practice. I'm going to throw out a handful of random thoughts and/questions for you to consider.

1. Do you have your training macro set up? (General Prep, Specific Prep, Championship Season etc. )

2. If so, or if not, how will your training progress and differentiate (Long sprints vs. short sprints etc)

3. Comment: if you have a bunch of newbies, they might not be ready for what looks like aerobic power (a term I'd be more likely to reserve for middle distance training than sprints/hurdles/jumps) but really resembles a shin bashing, technique abusing set of 300's. The 3x 800s is not going to do much for them either in the first week.

4. I'm not a fan of extensive tempo. As a former middle distance runner I used to be too hung up on volume. Now, I use it sparingly in a recovery situation, but general strength circuits, body building circuits, and multi throw circuits have replaced that for the most part in my training plans. Having said that, every once in a while you might come across a kid who can run really well from 200 up to 800 and that kid's training cycle would look significantly different from a short sprinter.

5. I see only 2 days of lifting on your schedule. Is that the extent of your plan?

6. What are your championship goals for your team? Duals and conference are a part of the season, but do you have state meet goals? If not, why?

Please don't take this as bashing, just trying to spur thought about what you plan to do and how you plan to do it

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