Unlocking the Star in You

by M.B. Riley

An Athletes Guide to Success in

Track and Field

2015
Illustrations by:
First Edition
Copyright
Trademark Pendig

L. S. Sanford (To be Developed)

To be completed
2015
2015

STARTING THE NEW YEAR OFF MORE

PRODUCTIVELY
Students, are you making the most of your high school years? Remember, you cannot
bring these years back, so you should have fun while youre learning. For example, do
you know that participation in extra-curricular activities is a very important thing to do.
Consider the fact that participation in school sports is A PROTECTIVE FACTOR AGAINST
DELINQENCY, GANG MEMBERSHIP, AND OTHER RISK BEHAVIORS. Think about the
following facts: Students who DO NOT participate in extra-curricular activities are:

*57% more likely to have dropped out of school by their senior year
*49% more likely to have used drugs
*37% more likely to become teen parents
*35% more likely to have smoke cigarettes
*27% more likely to have been arrested than those who spend one to four
hours per week in extra-curricular activities

The moral of this message is GET INVOLVED!!!

VIEWERS GUIDE TO TRACK & FIELD

Track and field has been called a three-ring circus without a ringmaster, and
during the heat of competition, it can indeed be overwhelming.
What event do I watch? Whats THAT guy doing? How come? Is she moving
as fast as I think?
Making head and tails of all the action is half the fun of being at a track meet, and
with just a few pointers, you can kick back and enjoy watching the worlds greatest
athletes take part in what is, really, a very simple set of intriguing events!
Lets start with a short look at the shortest of all events-the sprint. The
cheetahs of the track and field world, sprinters are a uniquely muscular and powerful
bunch, coiled tighter than a steel spring and able to run at speeds faster than most of us
can bike. Just watching the pre-race rituals as these speed demons settle into the blocks
can be enough to capture the attention of even the most casual fan.
Sprinters use starting blocks to give maximum push as the gun is fired. If an
athlete leaves the blocks or moves before the starting gun is fired, it is called a false
start. In major elite competitions an athlete is disqualified after two false starts. Middle
distance and long distance runners rely on strong aerobic systems to carry them at high
speed over distance from half of a mile to more than six miles. Middle distance aces are
often more closely linked to long sprinters, as many 800-meter runners can also turn in
respectable times at 400-meters.
The mile is traditionally the kin of all races. It demands a combination of
endurance and flat out speed, with a sprinkle of tactics thrown in for good measure.
Some milers prefer to take the pace out hard and try to lose the rest of the field, while
others content to follow a slow pace and rely on their sprint kick over the final lap.
Longer races more often feature extensive tactical maneuvers. Look out for mid-race
surges, where an athlete or group tries to break up the pack with markedly faster lap.
Hurdles races range in distance from 100 meters to 3000 meters, with the longest
distance called the steeplechase. Steeplechasers race over almost two miles (7.5 laps)
and face a bevy of difficult barriers, including a water jump on each lap.
One of the technically most difficult disciplines in track and field is race walking.
Supremely fit, walkers must be able to cover long distance quickly while avoiding
violations of the stringent rules. One foot must always remain in contact with the ground
to avoid warning or penalty, and the walker must also straighten the rear leg on each
stride.
Through track and field is seen as primarily an individual sport, some of the most
exciting moments come when teams hit the track for the relays. Two types of relays are
the mainstays at all level - the 4 x 100 meters (sprint relay) and the 4 x 400 meters (the
mile relay). Americans have traditionally been the best in the world at these events,
holding world records in both mens events and annually challenging for bragging rights
in the womens events. Both races feature teams of four runners who must safely pass a
baton three times on the way to the finish line. Sprint relays are dramatic due to the high
speed and dangerous hand-offs, while the mile relay offers opportunities for a strong
runner to make up ground and recover from a teammates sub-par effort. Watch for the

strategy used by each coach on the longer relay, as runners must be put on the right leg
to exploit their strengths.
Action on the track isnt the only joy of track and FIELD- half the fun takes place
on the runways and in the throwing areas. Field events are seen by some as just a way to
fill time between races, but take a moment to watch any of these talented athletes and you
may just find yourself missing the next few running events!
Fascination with the concept of flying is the basis of the four jumping events-the
high jump, pole vault, long jump, and triple jump. Two are measures foe height, and two
are measures for length.
High jumping underwent a radical transformation in the late 1960s with the
advent of the now-ubiquitous Fosbury flop method of clearing the bar and end up doing
a back layout over the bar before landing on their shoulders on padded mats. Prior to the
inception of this maneuver, jumpers used either a scissors jump or a roll, never turning
their backs to the bar. As in the pole vault, athletes have three chances at each height to
clear the bar without dislodging it. Three consecutive misses at any height or
combination of heights means you are outta there!
Pole-vaulters are the gutsy and crazy acrobats of the sport. Running at full speed
with a giant stick in you hands isnt easy to begin with, but the idea of then planting the
pole and swinging yourself up and over a bar that may be made of fiberglass or carbon
fiber material. They are related for the athletes weight and strength, but sometimes will
snap under pressure.
Long and triple jumping have the same objective - getting as far out into the sand
pit as you can - but different means of achieving that goal. The long jump is one of the
simplest concepts in track and field, as the athlete runs at top speed down the runway
before planting with one leg to take off and fly forward into the sand. There is a
wooden board indicating the last place take-can occur, and if the athlete goes over that
board by even the tiniest of margins, its a foul jump, or a scratch.
Triple jumping involves, well, three, phases - the hop, the step and the jump into
the sand. After a speedy approach run, an athlete takes off from the board and lands on
the same foot, then bound out with a very long step onto the other foot, then takes off in a
jump motion before landing on both feet in the sand. Phew! Wears you out just thinking
about it, huh? As complicated as it may sound, this event is really like watching ballet on
the track, as the jumpers glide through each phase trying to maintain as much forward
velocity as possible. Womens triple jumping is relatively new at the international level,
being contested at the Olympics for the first time in 1996.
Theres a place for almost any body style in track and field, and the throws are
where the big, beefy, burly ladies and gentlemen hand out. Combining strength,
technique, speed and impressive grace, athletics in the throws have on goal- get that
implement as far away from themselves as possible!
Shot putting involves putting a large icon ball as far out into the sector as
possible. The shot is pushed up and out from the athletes neck, much as a cannon ball
blasted from the barrel.
Throwing the discus involves more aerodynamics as the athlete flings the platterlike implement forward into the sector after executing a 1.5 turn through the ring. On a

windy day watch the discus fly on the breeze! Implement weights are 2.2 pounds for
women and 4.4 pounds for men.
Aerodynamics are also important in throwing the javelin, which is basically a
long, metal spear. Thrown overhand in much the same way as a quarterback launches the
football, the javelin is designed to fall point first into the ground. Some of the NFLs most
famous players, including former Pittsburg Steelers QB Terry Bradshaw, were standout
javelin throwers in high school.
The fourth throwing event is the hammer- which looks nothing like the tool you
bang your thumb with! Attach a shot put to a lengthy, strong wire, add a handle, and you
have the makings of one of track and fields most entertaining implements. Hammer
throwers executes from two to four turns through the circle before unleashing the hammer
into the sector. A safety cage surrounds the throwing ring for a good reason - if the
athlete lets go a little too soon or a little too late, watch out and listen for the telltale
clunk of iron on steel!

QUESTION: DO WE REALLY WANT TO WIN?

1. Are we willing to sacrifice to win?
The biggest single sacrifice we all have to make is TIME. Time to organize. Time to
prepare. Time to learn and analyze. Time to practice. Time to study. Time to compete.
Time away from family and friends. Time away from other activities. Time away from
other interest, old and new. Before school time. After school time. Weekend time.
Bedtime.
ITS NOT ENOUGH TO WANT TO WIN.WE MUST WANT TO SACRIFICE
TO WIN!

2. Are we willing to train to win?

HARD WORK, not wishful thinking or big talk, is what turns goals into reality.
Harddiligent.intense.repetitious.tedious.exhaustingand painful WORK is
the only road to championship caliber performance in Track & Field.
ITS NOT ENOUGH TO WANT TO WIN.WE MUST WANT TO TRAIN TO
WIN!

3. Are we willing to dedicate ourselves to trying to win all-the-time?

Easy victories over weak opponents are meaningless. So will you be satisfied to win dual
meets, or do you want to win the BIG MEETS. Invitational Meets.Relay Meets.a
Sectional Championship. a City Championship.a State Championship? We dont
want winning to be a sometime thing for Simeon Track & Cross Country. Because
you dont try to do things right sometimes. You dont try to respond to competition
sometimes. You dont try for great performances sometimes.
ITS NOT ENOUGH TO WANT TO WIN SOMETIMES. WE MUST WANT TO
DEDICATE OURSELVES TO TRYING TO WIN ALL-THE-TIME!

DO WE REALLY WANT TO WIN?

SIMEON CAREER ACADEMY

GIRLS TRACK AND FIELD PROGRAM

Introduction: Girls track and field at Simeon has evolved over the years from a track and
field team, to what we now call a track and field program. A program can be considered a
plan of intended action or procedures. Our plan at Simeon is not just to coach and train
athletes but to address the person in three major areas: the person as an individual, a
student and as an athlete.

The individual
To the person as an individual we look to enhance their personal growth and development
through athletics. Learning to work and cooperate with others, setting goals and
managing their ever changing personal environment.
The student
To the person as a student we want to provide guidance, support and direction in their
academics. Our mandatory study hall, grade monitoring and team tutoring are several
ways that we address this area. To graduate from high school and college is our longterm goal for the student.
The athlete
To provide the person, as an athlete, with a level of coaching, support and training
necessary for them to achieve at various levels of competition. For the athlete to learn
that through dedication, commitment and hard work they can achieve their goals.
Freshman/New members: most crucial concern
New members are mainly freshman, but this also includes sophomores or juniors on the
team for the first time. The primary focus being on freshman. Freshman are in state of
transition coming from an elementary school setting to high school. This can be
confusing and frustrating time for freshman and their parents. New friends and more
independence, if not handled properly, can be disastrous for freshman. The area that
plagues most freshman is that of maintaining their grades. Our study hall and team
tutoring are a tremendous help in this area.
Girls that are having a lot of difficulty in their classes are assigned a specific team
member, or Big Sister, for tutoring and monitoring.

Sophomores:
Sophomores by now should have a working knowledge of the school and know whats
expected of them as a student and athlete. They have a general knowledge of track and
field and should show more responsibility and leadership. The sophomore level also
seems to be the year most athletes are pulled in different directions by peer groups.
Maintaining their focus is paramount at this stage.
Juniors:
Juniors should be well established in their classes and able to provide a lot of the team
tutoring required. Juniors know their way in and around all of the school by now and are
looked upon to stabilize the team and provide more leadership. Future college plans are
discussed at length with the juniors. Juniors tend to show a maturity breakthrough
allowing them to take more responsibility for their training and providing the coaches
with positive feedback. Performance breakthroughs are often seen at this level.
Seniors:
This year can be bad or very good. Often seniors become complacent. They know all the
angles to just get by and some may just be looking to graduate. Keeping them on task
academically is important at this level. We expect our seniors to provide the most
leadership and be able to give a lot back to the team. Knowing that this is their last high
school year, most are highly motivated to achieve and are self-directed. The coach athlete
relationship is usually best at this level.
Team practice and training
Team meets in classroom everyday at 3:45pm before practice.
Attendance
News and information
Practice ends at 6:30pm
New members:
New members spend most of their training time developing and enhancing their overall
levels of strength and fitness. We feel that a high level of fitness is the key to providing a
sound foundation for improving performance.
Calisthenics
Circuit training
Medicine ball
Jump rope
Introduction to free weights
Participation in many events
Develop running technique and coordination

Running drills: Speed Dynamics (As, Bs, & Cs)

Lecture/classroom/ demonstration:
Explanation of track & field events (usually taught by juniors
and seniors)
Track and field rules-general
Officials and their duties
How meets are run

Sophomores

Technical corrections in event mechanics

Added level of strength and conditioning
Advanced circuits and exercises
Increased poundage in free weights
Introduction to Olympic and power lifts
Event areas
Focus on specific event areas
More running

Juniors
Increased maturity level of person/athlete
Better understanding of training principles
Able to give better feedback to coaches
Marked improvement in technical skills and performances
Concentration on free weights and maximum strength
Training becomes more specific to their events
Learning of advanced technical skills
Seniors
Good working knowledge of their event areas
High degree of technical proficiency in their events
Able to provide technical feedback in reference to their events
Added volume of training in their event areas
Quality of training reaches highest level
The training areas for each of the grade levels are not absolute, but only are intended
plans or goals. Everyone does not progress at the same rate, with some taking much
longer than others. However, no matter how slight the improvement we are looking for
progressive development and the dedication and commitment it takes to accomplish ones
goals.

Are You Ready for the Track Team?

Four steps to great spring season

STEP

1
Come to Practice
The most important requirement of being on a track team is showing up at practice
everyday and being on time. Coaches get miffed if youre late, because it delays the start
of activity and time is short. Make sure you have all necessary gear, including a water
bottle. If you must be late for a valid reason, such as reviewing class work with a teacher
with a teacher, ask a teammate to let the coach know.
Being sick and having an important school or family function are among the few
legitimate reasons for not coming to practice. If youre in one these situations, let the
coach know ahead of time that youll be missing, and ask whether theres any training
that you can do on your own that day. Having a lot of homework is usually not a
permissible excuse for missing practice. High school athletes are expected to manage
their time so that schoolwork and practice dont interfere with each other. If youre really
in a jam with a pile of work, ask the coach whether you can leave practice early. At least
youll be there and show your commitment.
Bottom line: Too many missed practices can result
in your not being entered in a meets. Worse yet, you may be cut from the team.

STEP

2
Get in Gear
Track -and-field athletes need a lot of stuff. A T-shirt, shorts, and basic training shoes
might be enough for an everyday workout in warm weather, but what about sweats to
keep you warm and other cold weather apparel for the early season, such as a long sleeve
shirt, a turtleneck, a sweatshirt, and tights? You also need spikes for meets, plenty of
white socks, and a good-size duffel bag for all your belongings.
Depending on your event, you may need some specialty items. Jumpers use tape
measures all the time, as well as tape to mark their takeoff spots. Think about getting
your own supplies so you wont have to share them among many teammates. Shotputters put powder on their necks where they rest the weight before uncorking it.
Sprinters write marks on starting blocks to know where to set them. And any team
member should have a runners watch.
Bottom line: Any item not readily available at a
running store can be obtained through mail order. Check with the coach for catalogs that
have everything you need.

STEP

3
Know the Rules

If youre a sprinter or hurdler, you can be disqualified after one false start in some states
conferences. Elsewhere, a DQ will results after two false starts. In a developmental,
novice meet, there may be no such restriction, and you can false-start until you get it
right. Know the rules beforehand. You dont want to be caught off guard and lose out.
There are rules for almost everything. Usually, all team members must wear the
same uniform in competition. Dont show up with different-colored jersey because your
uniform is still in the wash. If you anchor a relay and are not happy with your race, dont
throw the baton in anger at the finish. That could result in a DQ. Some officials insist
that you politely hand the baton to them.
Bottom line: Check with more experienced
teammates or the coach about any rule youre not sure of. Better to be safe than sorry.
And remember: Rules for invitational meets may be different from those for dual meets.

STEP

4
Learn the Ropes

No matter what your level of ability or experience, theres always a lot to learn. Thats
true even if youre a state champion and a senior whos been competing since freshman
year. In fact, once you get past the fundamentals, youll realize how much more there is
to know about perfecting your form, technique, training, and mental approach. If youre
smart, youll try different events and expand your opportunities. But with each new event
comes a new set of skills to be mastered. Thats part of the challenge and excitement
of track and field.
Even if youre a 400 runner simply moving up to the 800, going two laps
instead of one requires a new training approach. The 400 leans toward an all-out sprint,
while the 800 is more distance-oriented. Youll have to learn new ways of training, a new
running rhythm, different tactics.
Or, if youre a sprinter and your coach feels that he can use your speed in
long jump, be prepared to learn how to control your speed on the jump runway, leap from
the takeoff board, and land safely in the jumping pit. Now thats fun.
Bottom line: Take an interest in as many events as
possible. Learn what you can on your own. Consider viewing instructional videos on
Youtube that show champions doing it the right way.

Conditioning Program
I. PRESEASON
II. HELL WEEKS
III. MAINTENANCE
IV. MENTAL (Which is part of I-II)
A. COMPONENTS
1. Running
2. Weight Lifting
3. Hydro Workouts
4. Nutritional Info
B. SPECIFIC COMPONENTS
I. Running
Up and down the ladder
Distance
II. Leg Work
A. Steps
B. Hills
III. CALISTHENICS (ISOMETRIC-ISOTONIC)
A. Arm elevations
B. Chair
C. Stomach V
IV. WEIGHT LIFTING
A. Bench press
B. Military & Standing press
C. Clean and press
D. Squats
V. NUTRITION
A. Eating habits
Note: You have never been in condition (shape)!!!
Conditioning: Is necessary for success!
Conditioning: Is not working to your personal level of tolerance!
Conditioning: Is pushing yourself when you have nothing left.
**Optimum (Best) Conditioning: IS BEING ABLE TO DO ANYTHING YOU ARE REQUIRED
TO DO AT YOUR MAXIMUM LEVEL OF PERFORMANCEFOR AS LONG AS IT IS
REQUIREDAND WITHIN 5 (FIVE) HEART BEATS RECUPERATE. (BE ABLE TO DO IT
AGAIN)

Conditioning: Is recuperative power PHASE I PRE-SEASON CONDITIONING

Getting Meet Ready

Prepare Physically and Mentally to Compete

Before athletes step onto the field of play, its important for them to realize that their pre
meet preparation involves more than just showing up for practice. Athletes should
prepare themselves by eating well and getting plenty of rest several days before
competition just like top athletes. Knowing their bodies are rested and that there is plenty
of fuel in their bodies tanks will give them extra confidence to step on the field and
meet any challenge. Below are some other tips for pre-meet preparation:
Warm-Up/Cool-Down Before and after competition athletes need plenty of stretching
(static stretching without bouncing), jogging, sprinting and lots of drills that are event
specific whether a sprinter, hurdler or jumper.
Pay attention to the specific parts of your body that need extra stretching and take the
extra time to stretch those areas during warm up. This is especially important for
Sprinters and Hurdlers who have to make sudden moves from a standstill to sprinting.
Athletes risk injury, specifically pulled muscles, if they havent done a thorough
warm up.
Pride in Playing -- and Equipment In addition to the physical and mental preparation,
top athletes take pride in making sure their gear (shoes, uniform, etc.) is in top condition
and ready for meet day. For example, ensure your footwear is clean, and have the
appropriate spikes for the surface of the Track/field. By taking pride in your equipment,
athletes learn about being responsible for their team and their sport.
Taking Responsibility -- Finally, the most important aspect of preparing for sports
activity is for the young athlete to learn that it is his or her responsibility to prepare for
playing-not the coachs, other teammates or parents. Eating right, getting enough rest,
and arriving at the Track/field with enough time to adequately warm up before the
meet/event are good habits to develop.

SIMEON GOLD DUST

INITIAL MARKS FOR SUCCESS

TRACK AND FIELD

EVENT

GIRLS

BOYS

100 M

: 13.0 or better

:11.7 or better

200 M

: 27.0 or better

:25.0 or better

400 M

: 67.0 or better

:57.4 or better

100 HH

: 17.5 or better

:16.0 or better

300 LH

: 52.0 or better

:43.0 or better

800 M

2:50 or better

2:17 or better

1600 M

6:15 or better

5:40 or better

3200 M

16:00 or better

13.35 or better

Shot

28-0 or better

35-0 or better

Discus

80-0 or better

95-0 or better

Long Jump

1600 or better

175 or better

High Jump

406 or better

506 or better

17:00 or better

14.00 or better

CROSS COUNTRY
2.5 Mile

The above are times and marks of freshman athletes that have had success in our
program throughout the years.

A MIND IS A TERRIBLE THING TO WAIST

NATURAL LEARNING CYCLES

4 Different learning Styles or Patterns

2 Learning Domains - Cognitive/Psychomotor
#1 Learner - Asks, Why Study this? This is Boring!
Imaginative Thinkers (very needy)
#2 Learner - Asks, What do I need to know? (Content)
Analytical Thinkers (Love to read)
College students (30%)
#3 Learner - Asks, How does it work? (Common sense learner)
Needs to move around to learn
Usually hates Reading/Writing
Most at risk in school
#4 Learner - Asks, What can I do with it? What can this become?
(Dynamic learner)
Usually has ideas and suggestions

Order of Events
Prelims:
100m Dash
100m High Hurdles
100m Dash (Semis)
100m High Hurdles (Semis)
200m Dash

Finals:
800m Medley Relay (100-100-200-400)
3200m Relay (4 x 800)
400m Relay (4 x 100)
3200m Run
100m High Hurdles
100m Dash
800m Run
800m Relay (4 x 200)
400m Dash
300m Low Hurdles
1600m Run
200m Dash
1600m Relay (4 x 400)
*Discontinued at State Championships

Safe Sports Strategies for Athletes

See A Doctor if You

Experience the Following:
Heat Exhaustion Left untreated, it could progress to heat stroke, which can be fatal if
immediate attention and hospitalization dont occur. Common symptoms of heat
exhaustion include: lack of energy, dry mouth, flushed face, dark urine, headache and
muscle cramp. Heat stroke symptoms would also include a high body temperature,
confusion of unconsciousness.
Fracture/Sprain Fracture symptoms: painful, deformed and discolored limb (may of
may not be present, especially with hairline and stress fractures), tears at moment of
injury, swelling in localized area, firm fingertip pressure against injured part of bone
causes significant pain. Sprains may cause just as much swelling, but the pain and
swelling are mainly over soft tissues between bones rather than right at the bone.
Overuse Injury* More common now that athletes play sports year-round. Undetected
overuse injuries can progress to a fracture or can lead to a more serious ailment later in
life. Symptoms: may feel pain and sometimes stiffness, swelling and redness over the
course of several weeks; also may have clicking, snapping or a creaking sensation in the
affected joint; athlete may voluntary reduce use or refuse to use affected part.
When are Athletes Too Sick to Play?
When athletes just have a sniffle, its fine for them to play. However, once a bad cough
or slight fever is present they shouldnt play because it may be a virus. Viral infections
increase the chance of injury since tendons and muscles tend to be tighter and more
sensitive when the body is fighting a virus. Also, exercise can stress the immune system
and lengthen or worsen the illness. Athletes suffering from a virus can resume sports
once theyve been fever-free for 72 hours.

THE WARM UP
Because warming-up exercises increase the flow of blood to the muscles, they are
essential preliminaries to any vigorous physical activity. Warming up enables
muscles to contract faster and joints to enjoy a full range of motion, thereby
reducing the potential for injury. The older the athlete, then more important the
warming up exercise; but younger athletes require similar activities, particularly during
the early stages of competition or rigorous physical conditioning.
Mother Nature already has blessed them with a flexibility that is the envy of most
middle-agers. Just watch any foursome of business execs wince in agonized admiration at
the teenagers who wraps herself around her driver after hitting the ball off the first tee.
Even this young athlete loses flexibility, however, following strenuous activity,
particularly the next morning after a rough contest or a vigorous workout. At this point,
stretching exercises are very important if he or she is to avoid pulled muscles.
Because most athletes are engaged in ongoing practice or competition, they must
develop the habit of warming up before the activity itself. Many will forget to warm
up because of nerves or lack of interest. It then becomes the coachs job to supervise
the warm-up. The easiest way to assess an adequate warm-up is to determine if each
athlete has broken a light sweat.
A light sweat guarantees that an athlete has increased the pulse rate, which
provides maximum oxygen supply to the body and helps to eliminate waste products
from the muscles during strenuous exercise. The light sweat indicates an increase in
muscle temperature, which allows for more forceful contraction and improved
performance. The colder it is, the longer the athletes would have to warm up to
increase the flow of blood to their muscles and tendons.

Generally, sports-specific exercises provide excellent warm- ups. They provide less
vigorous rehearsals of the skills to be performed during competition. Tennis players, for
example, can volley for ten to fifteen minutes; quarterbacks can throw and receivers can
run patterns; sprinters can run at half speed for thirty-to-forty-yard intervals. Following
such warm- ups, athletes can then stretch their muscles to further in crease the force of the
contractions.
The better the physical condition, the more vigorous the warm-up can be. Some sports
require higher levels of physical conditioning than others. All athletes want to be in peak
condition; some simply have to be in better condition than others. The top-notch wrestler,
for example probably requires a higher level of cardiovascular efficiency, both the same
conditioning levels as basketball players or boxes, nor do they require the same kinds of
vigorous warm-up activities.

Boxers and wrestlers must often sweat heavily before a bout. The immediate intensity of
their competition requires it. Golfers dont have to break such a sweat. Many of them do,
particularly before a $ 25,000 putt, but they dont have to. Sprinters are often
perspiring heavily before a race, particularly if it is outside on a cold day. The
brevity of their event and their levels of physical conditioning allow them to exercise
vigorously before competition.
Bruce wrestled in college and discovered during his freshmen year that he was starting
out slowly during the first-period of every match. He was finishing with plenty of
strength but was placing himself at a disadvantage during the first period because it took
him one or two minutes to get up to the pace of the match. Increasing the intensity of his
prematch warm-up resulted in improved flexibility and intensity.
Bruces wife Carrie was a two-year state qualifier in high school track. She learned a
lasting lesson during an early spring track meet sponsored by a school located along the
North Shore of Lake Michigan. While her opponents were huddling under the length of
the football field ten to fifteen minutes before her event. By the end of the track meet, her
opponents had forgotten how cold it was and were wondering why she was so much
quicker out of the blocks than her opposition.
Experienced athletes, even young ones like Carrie and Bruce, know their bodies and their
special needs for practice or competition. Inexperienced athletes usually dont
understand or appreciate the efforts of a good warm-up. Coaches must be available
for constant reminders, particularly in sports like track, wrestling, and gymnastics.
The immediate and continuos intensity of such sports, though usually short, requires a
longer warm-up than sports like football and basketball.

THE COOL DOWN

Something to Think About:

By now, you are aware of the fact that cooling-down and stretching exercises
performed after vigorous exercise help reduce muscle soreness. Strenuous exercise
or competition pushes your muscles beyond their comfort levels by burning the
chemicals that promote energy and by depriving them of sufficient oxygen. Any
maximum physical effort depletes glycogen and oxygen reserves from the muscles
and causes a buildup of lactic acid. The result is sore muscles, especially the next
day after the muscles have been inactive.
So What Do You Do?
Cool down! Jog for fifteen to twenty minutes; break a sweat; stretch your
muscles- slowly and deliberately. If you are unable to do these kinds of things
immediately after exercise or competition, find some time to do them the next day.
Its always wise to ease back into preparation for your next contest. Take the time to
bring your muscles back to peak performance. The failure to heed the warning signs that
they provide can result in injury, the kind of injury that may hold you out of competition
for extended periods of time.

REMEMBER:
WARM UP BEFORE EXERCISE/COMPETITION
AND
COOL DOWN AFTER EXERCISE/COMPETITION!

Making The Most Of Your Time

Why is that the busiest people get everything done? Why do so many people have trouble
getting things done? Experts have identified four main reasons:

We Fail to prioritize.
We procrastinate.
We bite off more than we can chew.
We try to do everything perfectly.

How do you get rid of these bad habits? The best way is to "get organized." Here is how
I got organized.
1. Decide what's important.
Sort out your priorities. Think about what must done and arrange your time around
those tasks.
2. Find things faster.
It is estimated that we spend 20 to 30 percent of our time looking for things. There is
an old axiom that says "a place for everything and everything in its place."
3. Make a schedule - and stick to it.
Scheduling means making time for what want to do. Be cautious of a too rigid or
demanding schedule that gives a feeling of being regimented.
4. Lists and notes.
Making lists and notes helps you to keep track of things. Some people make a "to do"
list everyday. The key to effective use of a list is to work on it at the beginning and
end of each day, keep it visible and use it as a guide.
5. Listening.
Careful listening is one of the most important time savers. Time put into careful
listening pays off.
6. Be flexible.
Flexibility with little things frees you for more important tasks. These four
suggestions are ways to use time more efficiently:
a.
Sharing
b.
Swapping
c.
Simplifying
d.
Seizing the moment
7. Stay focused.
Don't let interruptions get in the way of what you are doing. Be single-minded in
completing each task.

 TRAINING TO RACE-PREPPING TO COMPETE

WHY DO WE RACE?

INSTRINSIC/ EXTRINSIC; PERSONAL/ SOCIAL

WHY DO WE TRAIN?

PREPARATION/ SIMULATION/ IDENTIFICATION

I. Physiological Training Considerations:

-HomeostasisA. Percent of aerobic (with O2) activity for the specific event
B. Percent of anaerobic (without O2) activity for the event
Example :
100m
5% aerobic 95% anaerobic (approx.)
200m
10%
90%
400m *oxygen-deficient event which means that the
level of oxygen absorption is below that
which is necessary to supply the ATP
requirement. This event will rely primarily
on two anaerobic systems-The ATP-PC and
latic acid systems.
800m
50%
50%
1600m 60%
40%
2400m 70%
30%
C. Specifically train the system that is going to be tested in racing.
D. Identify individual strengths and weaknesses
- Prioritize strengths; address weaknesses
II. Physical conditions: Simulating the race
A. Track layout
- surface (asphalt,amlite, etc.)
- (turns, straight, etc.)
- barriers
B. Weather factors
- heat
- humidity
- wind, rain
C. Time of day (physiologically, course setting, mentally)
D. Uniforms for race day

TEN TIPS FOR EFFECTIVE STRETCHING

The following ten tips provide an excellent summary of the importance of
warming-up and stretching exercises. They also provide important pointers. Read this
information carefully.
1. Stretching should be preceded by a warm-up. Warming up increases blood flow and
raises muscle temperature. Both are very important for muscle elasticity. Without a
proper warm-up, stretching could result in sprains, strains, or muscle tears.
2. You should feel slight discomfort during stretching, but ut should be mild and brief.
If you feel painstop immediately.
3. Be sure to stretch at least 3 to 4 times a week.
4. Stretching sessions should least at least 15 to 20 minutes. You should hold each
stretch for at least 30 seconds, making sure you build up slowly by the end of the 30
seconds.
5. Stretch major muscle groups first, then smaller. This ensures that that the smaller
groups have been slightly warmed up. Large muscle groups handle shock better than
small muscle groups. Small muscles injure more frequently.
6. Stretch within one hour before strenuous exercise or competition to prevent injury and
to prepare the muscles for maximum contraction and force.
7. Dont bounce! Stretching should be slow, steady, and relaxed.
8. Try to isolate muscles being stretched. Youll be able to feel it when a muscle has
been properly isolated.
9. Stretch during and after vigorous exercise. This prevents muscle form tightening up
and reduces the chance of soreness.
10. Dont give up because you are less flexible than others. Flexibility varies from
person to person. You may not notice an improved range of motion immediately, but
if you keep working at ityou will!
REMEMBER: YOU HAVE TO STRETCH FOR PERFECTION !

Jump Start Your Sprinters to Success

Jump Sprint Start Teaching Progression

1. Emphasizes a two foot drive from the blocks
2. Blends the start and acceleration phases
3. Requires no special equipment other than starting blocks
4. Can be taught in a relatively short period of time
5. Can be used with a single sprinter or a large group
Teaching Progression Steps
1. Jumping up from both feet
2. Jumping out from both feet
3. Jumping out from both feet , switching feet
4. Jumping out from both feet , and landing on one foot, and bounding
5. Jumping out from both feet, switching feet, landing on one foot, and bounding
6. Jumping out from both feet, switching feet, landing on one foot, and bounding, and
sprinting (8 then 7,6,5,4,3,2,and 1 bounds then sprint to 30m mark.)
7. Repeat step 6 from three point sprint
8. Repeat step 6 from starting blocks
Teaching Progression for Sprint Hurdles
(Ten successful sprint hurdling)
1.
2.
3.
4.
5.
6.

Choosing the lead leg (left)

Lining up candidates (Small, Medium, Tall )
Marking for the hurdles 9, 13, 17, step
Placing the barriers (2 foot from ave. foot placement)
sprinting over the barriers
Teaching deviations from normal sprint mechanics
trail leg slide
teeter-totter drill
step over trail leg
walking trail leg
slap rhythm drill
slap rhythm drill w/arms out
7. Back to sprint over barriers
8. From the blocks to the first hurdle
9. Adjusting to the regulation hurdle distance
10. Practing and perfecting the hurdling skills