Year Long Workout Plan

Jake Tagita
Sport for High Performance Athletes

High Performance Portfolio (Track)
SES 337
4 December 2018
Sport for High Performance Athletes
At the colligate level for the sport of track and field, it is almost a year-training program
that is fast pace, and can fly by if you do not stop and enjoy the process. The preseason summer
training will start on July 1st and run until August 31st. This will be the time where athletes work
out on their own in their hometown. From there preseason training will continue form September
1st and run through October 31st. The only difference from the summer and fall trainings is there
are mandatory practice times for the team starting September 1st. From here athletes’ practices
will move into season starting November 1st, and will continue all the way until the middle/end
of May (depending how far the athlete qualifies). It is going to be a long season and very fast
pace. Located below will be more in-depth look at the preseason/season train for a college level
track athlete.
PRESEASON
Preseason is broken into two sections, the times when the athletes are on their own
(during the summer) and when there are mandatory practices (starting September 1st). For this
case, the preseason calendar will just run straight through form July 1st-October 31st. The
purpose of the summer training, is to get the athletes into good enough shape when they return to
campus in the fall. There is no set time when they need to do the workout; however, there is a
workout log that is recommended they follow. Once they return to campus and mandatory
practices start, there is a maximum of 8 hours a week of practice until the end of preseason,
October 31st. From there the hours are bumped up during season. The months of July and August
are going to be identical as they are months designed to build a proper foundation for the
workouts to start to get harder when the athletes start to report.
The following is a calendar from July 1st-October 31st of the preseason workouts.
JULY 2nd-8th
Sunday- OFF
Monday- 10x10m sprints, 1 set of 20m-30m 40m sprint, Light Plyos (100% effort)
Tuesday – OFF
Wednesday – Tempo runs 3 Sets of 3x 150m (70-80% effort with a 4 min rest between
reps and 5 between sets)
Thursday – Active Recovery (Option of Bike or Swim for at least 20 min)
Friday and Saturday – OFF
JULY 9th-15th
Sunday- OFF
Monday- Tempo Runs 8x 150m (70-80% effort with 150 walk as recovery)
Tuesday – 10x10m sprints, 5x 100m (Men’s pace at 14sec, walk back as recovery)
Wednesday – OFF
Thursday – 1 set of 500m,
Friday– Active Recovery (Bike or Swim- at least 20 min)
Saturday- OFF
JULY 16th-22nd
Sunday- OFF
Monday- Tempo Runs 6x 200m (Men 32 sec pace), Light Plyo work
Tuesday – Speed Day 10x 10m, 1 set of 20m, 40, 70m. (100% effort)
Wednesday – OFF
Thursday – Endurance day: 2 x (200m, 400m, 600m, 400m, 200m) (Pace is 34 sec at the
200m mark for men)
Friday– Active recovery of 45 min easy bike and core.
Saturday- OFF
JULY 23rd-29th
Sunday- OFF
Monday- 3 x (100m, 100m, 100m)- Men at 14.5 sec pace (1 min between reps, 5 between
sets).
Tuesday – Speed Day: 2 sets of 20m, 40m (100% effort)
Wednesday – OFF
Thursday – 10 flush out 100m reps (Easy pace, stay active)
Friday– Active recovery- Core and bike or swim (minimum of 30 min)
Saturday- OFF
JULY 30th- AUGUST 5th

Sunday- OFF
Monday- Tempo Runs 8x 200m (Men 32 sec pace)
Wednesday – OFF
Thursday – Little endurance day: 4x 300m (Men at 34 sec at the 200)
Friday- Active recovery- Core and bike or swim (minimum of 30 min)
Saturday- OFF
AUGUST 6th- 12th

Sunday- OFF
Monday- Tempo Runs 8x 200m (Men 32 sec pace) , Light Plyo work
Wednesday – OFF
Thursday – Endurance day: 2 x (200m, 400m, 600m, 400m, 200m) (Pace is 34 sec at the
200m mark for men)
Saturday- OFF
AUGUST 13th- 19th

Sunday- OFF
Monday- 10 flush out 100 at 14 sec pace on the minute rest
Tuesday – 10x 10m sprints (Speed), 5x 100m runs
Wednesday – OFF
Thursday – 1x 300 ALL OUT
Saturday- OFF
AUGUST 20th- 26th
Sunday- OFF
Monday- 3 x (100m, 100m, 100m) - Men at 14.5 sec pace (1 min between reps, 5
between sets).
Tuesday – Speed Day: 2 sets of 20m, 40m (100% effort)
Wednesday – OFF
Thursday – 10 flush out 100m reps (Easy pace, stay active)
Friday– Active recovery- Core and bike or swim (minimum of 30 min)
Saturday- OFF
AUGUST 27th- SEPTEMBER 2nd (Mandatory Practices Start)

Sunday- OFF
Monday- Speed Day: 20m, 30m, 40m (4 sets)
Tuesday – Tempo runs 3x (3x 200m)- Men at 32 sec pace
Wednesday – Active Recovery (Bike 45 min)
Thursday – 2x (2x 300m) Men 34 sec at the 200m (Endurance)
Friday– Circuit training and intense interval plyos
Saturday- OFF
SEPTEMBER 3rd-9th
Sunday- OFF
Monday- Speed day: 5x 150m sprints (Full recover, men at 18.5 sec at the 150 mark)
Tuesday – Tempo runs 9x 200m (Men at 32 sec pace
Thursday – Broken runs 3 x (250m, 50m run
Friday– High intensity circuit workout
Saturday- OFF
SEPTEMBER 10th-16th
Sunday- OFF
Monday- Short technique work (Form running drills
Tuesday – Speed/Block work (25m sprints out of blocks)
Thursday – Tempo Runs 10x 200m (Men at 32 sec pace)
Friday– Light plyo work (Active recovery)
Saturday- OFF
SEPTEMBER 17th- 23rd

Sunday- OFF
Monday- Speed work out, 2 x (100m, 50m) full out speed
Tuesday – Tempo runs 10x 200m (Men at 30 sec pace)
Thursday – Light plyo workout (Feel good and flush out)
Friday– Capture the flag (Fun team day to release to stresses of life) HAVE FUN!!
Saturday- OFF
SEPTEMBER 24th-30th
Sunday- OFF
Monday- Speed work, quick- 2 x 30m, 40m,
Tuesday – Tempo speed runs 8x 150m runs (Men at 18 sec pace)
Thursday – 10 flush out 100m runs (Good turn-over rate) Men at 14 seconds.
Friday– Circuit Workout (Hills and high intensity)
Saturday- OFF
OCTOBER 1st-7th
Sunday- OFF
Monday- Speed day: 5x 150m sprints (Full recover, men at 18.5 sec at the 150 mark)
Tuesday – Tempo runs 9x 200m (Men at 32 sec pace
Thursday – Broken runs 3 x (250m, 50m run
Friday– High intensity circuit workout
Saturday- OFF
OCTOBER 8th-14th
Sunday- OFF
Monday- Short technique work (Form running drills )
Tuesday – Speed/Block work (25m sprints out of blocks)
Thursday – Tempo Runs 10x 200m (Men at 32 sec pace)
Friday– Light plyo work (Active recovery)
Saturday- OFF
OCTOBER 15th-21st
Sunday- OFF
Monday- Speed work, quick- 2 x 30m, 40m,
Tuesday – Tempo speed runs 8x 150m runs (Men at 18 sec pace)
Thursday – 10 flush out 100m runs (Good turn-over rate) Men at 14 seconds.
Friday– Circuit Workout (Hills and high intensity)
Saturday- OFF
OCTOBER 22nd-28th
Sunday- OFF
Monday- Speed Day: 20m, 30m, 40m (4 sets)
Tuesday – Tempo runs 3x (3x 200m) - Men at 32 sec pace
Thursday – 2x (2x 300m) Men 34 sec at the 200m (Endurance)
Friday– Circuit training and intense interval plyos
Saturday- OFF
That was the last week of preseason training for the athlete. During the preseason training, the
athletes are encourage to make sure they take care of themselves on their off days. They were
encourages to make sure they are eating enough calories throughout the day. And they are
mentally taking care of themselves too. This means doing things that they love/enjoy doing.
Training is hard and doing those things will help them keep their mind of the stresses of practice
as well as everyday life.
IN-SEASON
The season for track and field is technically two seasons (Indoor and Outdoor). However,
the training stays the same form November 1st until the middle to end of May. The maximum
hours that are allowed by the NCAA are 20 hours of practice a week. This allows the coaches to
be able to spend more time with the athletes to be able to work on more technical work as well as
longer more endurance workouts that could not be done in the preseason. Following the end of
the season the athletes will be given the month of June off where they are not going to be
required any workouts, but they are welcome to do what they please to stay in shape during that
time.
The following is a calendar from November 1st-Middle/End of May of the in-season workouts.
OCTOBER 30th- NOVEMBER 4th

Sunday- OFF
Monday – Running form techniques, 4x 150m runs (Men 19.5 sec)
Tuesday – Light core and easy treadmill workout (Pressure of the Hamstrings)
Wednesday – Active Recovery (Bike or swim at least 45 min)
Thursday – Long rep days endurance: 2x 350m and 2x 250m
Friday– Light core and easy treadmill workout (Pressure of the Hamstrings)
Saturday- High Intensity Circuit Training
NOVEMBER 5th-11th
Sunday- OFF
Monday- Tempo Runs 8x 200m runs (Men at 30 sec)
Tuesday – Technique/Form running and light plyos
Thursday – Endurance day: 1x 500m and 2x 250 (75% of goal pace in 400m)
Friday– Tempo run runs 6x 200m (Men good tempo pace)
Saturday- High Intensity plyos, light core
NOVEMBER 12th-18th
Sunday- OFF
Thursday – Light core and easy treadmill workout (Pressure of the Hamstrings)
Friday– Speed out of blocks 2x75m 3x50 4x 25m sprints
Saturday- Light Plyos with intense Circuit training
NOVEMBER 19th- 25th (THANKSGIVING)

Sunday- OFF
Tuesday – Light plyos along with core
Thursday – OFF
Friday– OFF
Saturday- OFF
NOVEMBER 26th-DECEMBER 2nd

Sunday- OFF
Monday- Running form techniques, 4x 150m runs (Men 19.5 sec)
Thursday – Long rep day’s endurance: 3x 300m and 3x 250m
Friday– Light plyos along with core
Saturday-Mock meet (Time Trials with in the team 200m or 400m run).
DECEMBER 3rd-9th (MEET WEEK)

Sunday- OFF
Tuesday – Form and technique work: Speed day 5x40m out of blocks
Thursday – Pre Meet Practice/Core
Friday– Travel/Compete
Saturday- OFF
From here the athletes will get a few weeks off from Christmas break and will report back for
practices on January 2nd. Break will be December 10th- January 2nd.
JANURARY 2nd-7th
Sunday- OFF
Thursday – Speed work, Resisted sprints 5x 40 non-resisted sprints 4x 40
Friday– Light core and easy treadmill workout (Pressure of the Hamstrings)
Saturday- Light pool workout inside, pressure off the joints.
JANUARY 8th-14th (MEET WEEK)

Sunday- OFF
Saturday- OFF
JANUARY 15th-21st (MEET WEEK)

Sunday- OFF
Saturday- Compete/Travel
JANUARY 22nd-28th
Sunday- OFF
Thursday – Technique/Form running and light plyos
Friday– Light pool workout inside, pressure off the joints.
Saturday- OFF
JANUARY 29th- FEBRUARY 4th (MEET WEEK)

Sunday- OFF
Friday– Pre Meet Practice/Core
Saturday-Travel/Compete
FEBRUARY 5th- 11th (MEET WEEK)

Sunday- OFF
Tuesday – Active Recovery (Bike or swim at least 45 min)
Wednesday – Travel/ Pre Meet Practice/Core
Thursday – Compete
Friday– Compete
Saturday- Travel
FEBRARU 12th-18th (MEET WEEK)

Sunday- OFF
Monday- Tempo Runs 6x 200m runs (Men at 26-27 sec)
Thursday – Light pool workout inside, pressure off the joints.
Saturday- Travel/Compete
FEBRUARY 19th-25th (MEET WEEK: INDOOR CHAMPIONSHIPS)

Sunday- OFF
Monday- Travel/Practice, flush out 200m runs (Men at 34 sec)
Tuesday – Pre Meet Practice/Core
Wednesday – Compete
Friday– Compete
Saturday- Compete
FEBRUARY 26th- MARCH 4th

Sunday- Travel
Monday- OFF
Tuesday – OFF
Thursday – Tempo Runs 8x 200m runs (Men at 28 sec)
Friday– Light Plyos with intense Circuit training
MARCH 5th-11th
Sunday- OFF
Thursday – Long reps/endurance day 4x250 3x200 (Men at 28 seconds at 200m mark)
Friday– High intensity circuit workout with light core
MARCH 12th-18th (MEET WEEK)

Sunday- OFF
Monday- Tempo Runs 6x 200m runs (Men at 26-27 sec)
Tuesday – Travel
Wednesday – Pre Meet Practice/Core
Friday– Compete
Saturday- Travel
MARCH 19th-25th (MEET WEEK)

Sunday- OFF
Monday- Tempo Runs 6x 200m runs (Men at 26-27sec)
MARCH 26th-APRIL 1st (MEET WEEK)

Sunday- OFF
Saturday- Compete (HOME)
APRIL 2nd- 8th (MEET WEEK)

Sunday- OFF
Monday- Tempo speed runs 4x 150m runs (Men 17.5 sec)
Saturday-Travel/Compete
APRIL 9th-15th (MEET WEEK)

Sunday- OFF
Friday– Compete
Saturday- Travel
APRIL 16th-22nd (MEET WEEK)

Sunday- OFF
APRIL 23rd-29th (MEET WEEK)

Sunday- OFF
Friday– Compete
Saturday- Compete/Travel
APRIL 30th- MAY 6th (MEET WEEK)

Sunday- OFF
Saturday- OFF
MAY 7th-13th (MEET WEEK: OUTDOOR CHAMPIONSHIPS)

Sunday- OFF
Monday-Travel/Practice, Flush out 200m runs (Men 34 sec pace)
Friday– Compete
Saturday-Compete
MAY 14th-20th
Sunday- Travel
Monday- OFF
Tuesday – Tempo speed runs 4x 150m runs (Men 17.5 sec)
Friday– Technique/Form running and light plyos
Saturday- Team capture the flag! (HAVE FUN!!)
MAY 21st- 27th (MEET WEEK: REGIONALS)

Sunday- OFF
Monday- Travel/Practice, flush out 200m runs (Men at 34 sec pace), Speed work 4x40m
run (100% effort)
Friday– Compete
Saturday- Travel
MAY 28th- JUNE 3rd

Sunday- OFF
Thursday – OFF
Friday– Speed out of blocks 4x 50m 6x 30m, Speed!
JUNE 4th- 10th (MEET WEEK: NATIONALS)

Sunday-
Monday- Travel/Practice, flush out 200m runs (Men at 34 sec pace), Speed work 4x40m
run (100% effort)
Wednesday – Pre Meet Practice/Core
Friday– Compete
Saturday- Compete (WIN NATIONAL CHAMPIONSHIP!!)
Artifact #2: Characteristics of high performance athlete (6 Characteristics of High
Performance, 2016).
High performance athletes have a reason for everything, the make the best of resources,
they are always prepared, they are always the best selves they can be, and the most important
they are always performance-based and never ego-based decisions. Athletes are going to always
be ready to maximize the time they have to get better. Most of the time athletes tend to waste the
resources that they are given, not with high performance athletes, they make the best of
everything that they are given. Even time. They are also always going to have a reasons for
everything that they are doing or are going to do. There is always an explanation. They are
always creating ways to get better no matter what, both physically and mentally.
One of the biggest take a ways from the class was that what separates the best from the
best, is their mental side of the game. Most of the time sports are majority of the time mental
games and having a strong mental game is key to being the best of the best. And all of the factors
above listed in the article can be all tied back to having a strong mental game. Being the best
you, you can be starts with telling yourself that you are going to be the best you, you can be.
Utilizing your resources starts but thinking about all of the things that you have, not what you
don’t. Having a reason for everything you do starts with asking yourself why am I doing this.
Having a performance-based decision making starts by not letting your ego get in the way of
being the best athlete that you can be. All of these things start with a strong mindset, and
everything that you do is going to have to be done with a strong mindset.
Being a coach, I am always going to want to coach my athletes to be the absolute best
that they can be in the sport they chose to do. And in order to do that, I have to know what a high
performance athlete looks like, know what they do, know the characteristics of them. That way I
can relay that information back to my athletes. If they are wanting to
Artifact #3: Strategies and techniques for coaching HP athletes (Improving Athlete
Resiliency- 6 tips for coaches, 2017).
This article goes into 6 different steps to help a coach and increase the resiliency of elite
athletes. Reframing, control and influence model, modelling resilient behavior, attribution of
success or failure, attachment to your support team, and last highly developed technical skills.
These are the 6 tips that are going to help coaches be the best they can be when coaching the best
of the best. As a coach you need to help coach athletes that have set back and it no lie that all
athletes are going to have set backs and as a coach you can help them build this resilience. The
higher up one gets in terms of being elite, the easier it may be to bounce back from setbacks, but
coaches still need to know how to coach athletes around the setbacks. Just like coaching athletes
on their job on the field or track, coaches are going to have to help their athletes get back on their
feet.
There is another article that was found that goes over the top characteristics of an expert
coach and what they look like. Development over a long time, recognize patterns, have structure
for easy recall, they categorize based on solutions to problems, fast tempo yet take time with
problems, adaptable and flexible, have routines, and lastly take deeper meanings from cues.
These are just a few things that expert coaches do to be able to coach their athletes. High level
athletes need the high level coaches. Coaches are always trying to get better, just like their
athletes.
Coaching athletes at a really high level may see that there is nothing to worry about and
that the athlete is at their peak performance. This is not always the catch, athletes are going to
have their setbacks no matter how good they are. This could be injury, mental road blocks, or
something outside the sport that is hindering them from performing at their best. And being able
to help them and bounce back from that set back is a huge strategy that all coaches should know
how to do. The higher level of a coach you are, you are going to have to be able to help coach
athletes more in than just their sport. Being a good life, mental coach can help them out a lot
more than one would think.
As a coach, I know that my athletes are going to have troubles and they are going to
somehow have to battle through it. I am going to make sure that I am using every tool that I have
to coach my athletes at the highest level that I can. And that means being the coach that can help
them bounce back and build their resiliency as an athlete. I am going to have to be a life coach, a
track coach, a mental coach, and sometimes I am going to have to be a nutrition coach. I know
that I am going to have to be more than a track coach for my athletes. This will help me get on
that level and bond with my athletes too, which is a good thing to do with athletes that way they
are able to look at you more than just a track coach, which is what I want them to look at me as.
More than a track coach.
Artifact #4: Integrating sports science and technology into coaching (Martinez, 2018).
Texas is known to have very elite high school sports, particularly in football. However,
this article looks at pole vaulters at a high school in Bonnie View, TX. It has gotten to the point
where it is almost weird not seeing someone recording athletes as they practice or compete. It
follows two girls that are setting records in the region for pole vault, and they are both very
visual learners. Which means that their coach can tell them what to do all the time, but they need
to see what it is they are doing wrong or right. This is something that both of these girls have
been doing for a very long time, four or five years almost. One of the most important points
made at the end of the article is that, as an athlete gets better and better. It becomes harder and
harder to see what the athlete is doing wrong with the naked eye of the coach. This is where they
utilize to be able to see the small minute details that the athlete might be doing wrong. Video is
used as a tool and a back-up of what the coach is saying, they say one thing and it can be used to
show that they mean what they say. It is the ultimate form of immediate feedback to the athletes.
Artifact #5: Goal setting and commitment (11 questions for Olympic long-jumper Brooke
Stratton, 2018).
22-year-old, Brooke Stratton, is an Olympic long jumper that has had a long journey to
get to where she is now. This article outlines an interview with Stratton. One of the questions
that she was asked, was how she stays motivated when training gets hard. Her response was that
she stays focused on her goals that she has sent for herself and she gives herself motivation
knowing where she is going in her career. She talks about how sports has taught her to give
100% and to be able to step out of your comfort zone to get to where you want to go. She always
had that one person that always helped her as a role model to her that helped her get to where she
is now.
Being able to push for improvement, athletes are going to have to do things outside of
their comfort zone and what they believe is comfortable. Athletes are only going to want to
continue with a sport if they are showing improvement and are getting better. To do this you
need to make sure that athletes know what their motivation is and their why, need to know what
their goals are and what they believe is successful to them. For Stratton it was making it to Rio
for long jump. She used this as a motivation, so finding what motivates your athletes will help
them strive to get better and feel accomplished.
Artifact #6: Promoting Improvement and self-efficacy (Sport Psychology, 2015).
This article goes into detail about what self-efficacy is and that it is a psychological
mechanism that inhabits what an individual believes surrounding their capabilities. Performance
accomplishments are the number one source of self-efficacy, and people tend to have higher self-
efficacy when it comes to higher and more consistent performances and past accomplishments as
well. People tend to put in more effort as well as have enhanced performances in sports and
exercise. It talks about how there is a direct relationship between sport performance, results and
self-efficacy. Although it might not directly predict performance, it does show that people with
higher self-efficacy become more optimistic when it comes to reaching or meeting their goals.
Artifact #7: Fitness and Nutrition (Cappos, 2012)
Even though the events in track and field vary and so does the nutritional needs do too,
there is one thing that remains the same. That is the fact that proper nutrition can help with
healthy training, consistent performances, and can speed up recovery or even reduce risk of
injury. As a track athlete there is the biggest thing of eating smaller meals throughout the day,
and staying hydrated. There can be guidelines that an athlete can follow, or they can follow their
own meal guidelines themselves. These meals are going to vary depending on the athletes,
distance runners are going to eat differently than sprinters. Then the sprinters are going to eat
differently than the throwers eat. Overall, track athletes though need to make sure that they cover
as many food groups as possible. They need to be eating lean meats, rice, pasta, cereal, breads,
beans, nuts, fruits and vegies, all just to make sure that they are fueling their body properly to
compete at the highest level they can.
Being an athlete in general, they are going to need to eat way more than they think they
need, just like a car, you need to fuel your tank. If you put the wrong gas in the tank, your car is
not going to run as well as it can. This is the same with your body. Being able to hydrate and eat
properly is something that many athletes already know they need to do to be able to compete at
the highest level they can. If you constantly fuel your tank with crap you are going to more than
likely get crappy results that no athlete wants. Every sport and every athlete is going to have to
fuel themselves differently, but whatever works for them is not always going to work for
someone else. One thing to note, is that as an athlete, if there is something specific that you eat
before every competition and it has been that way for a long time, do not change it, and keep it
the same. Switching something like that up will cause your body to possibly react differently
during competition. For example, if you drink the same pre-workout before lifting, and before a
competition you drink a different brand, you yourself do not know how you are going to react
nor does your body.
As a coach this is something that seems to be overlooked, maybe not at the elite level or
college and pro sports but for sure at the lower high school levels. I was always told that I need
to eat and eat a lot of calories, but never anything specific on what exactly to eat. As a future
coach, I want to make sure that my athletes know exactly what to eat. This is because it goes
back to fueling your body with the proper fuel to be able to compete at the highest level they
want. I will push for them to make sure that they are eating all the healthy calories that they need
to eat. It goes along to how they are feeling as well, I want them to make sure they are hydrated
for practice and that they have fuel in the tank too. And let them know that a simple granola bar
is not going to cut it as a post-workout snack. I was an athlete that over looked this aspect of
being an elite athlete and I do not want my athletes to make the mistake that I made.
Artifact #8: Injury prevention and pain management (Pain in Elite Athletes: IOC
Recommendations on Contributing Factors and Treatment Approach, 2015).
One of the points made at the very beginning of the article is that there are no guidelines
on effective pain management in elite athletes. And there are high sports-related injuries in this
population as well. There was one outline that could help with pain management, but not yet
proven. This is identifying the cause of the pain as well as the type of pain as well. There are
going to be different athletes that present different types of pain and more than one type of pain
as well. It goes into three different types of pain that athletes might feel, there were three
different themes of pain. The pain that lasts for an extended period of time (nociceptive pain),
there is the pain that are only found in wheelchair athletes (neuropathic pain), and last there is the
pain that is not due to nerve or tissue damage despite signs of altered nociceptive function. Then
it goes into what to look for when there is pain, where is the pain, pain intensity, duration, and if
it effects their performance at all. One point made at the end of the article is that pain does not
always mean injury, and understanding what pains are associated with injuries, is something that
trained athletic trainers and clinicians are able to look for.
This is something that is good to consider when learning how to treat injury and pain in
an elite athlete. Being able to be honest about how you feel is huge, where is the pain, how bad is
it, and does it affect you performance, are questions that need to be addressed in elite athletes.
Because their body is something that might be helping them make a living. All athletes are going
to face some sort of injury or pain throughout their career. And the further one might get into
their career the easier it is going to be to understand that not all pain is going to be associated
with injury and athletes are going to need to learn what pains are good and what pains are bad.
This is something that is going to take in learning and knowing.
Coaching athletes is something that is going to guarantee that you will have to deal with
athletes that are always complaining that this hurts, or that isn’t feeling well. Or that their body
hurts. As a coach, getting them to understand that they are going to need to take care of their
body is going to be really important. Being able to tell them that there are going to be pains in
your body that are going to be okay, it is natural. I am going to have to let them know that if
anything does not feel right, to tell someone so that they can get it looked at. Because I have
been an athlete and know that things are going to hurt on some days, I will be able to relate to the
athletes. When the training gets hard, they are going to have to know that your body is going to
hurt, there is no way around that. I can let them know that there are going to be ways that can
reduce the pain and make it manageable. However, there are still going to be pain in the body.
They are high performance athletes, they need to get use to that.
Artifact #9: Coaching Male vs. Females (Women's World Records Compared Against
Men's World Records in Track & Field, 2018)
This is an article that goes into detail of the world records between men and woman in
the sport of track and field. It talks about how in track jumping further is better and running
faster is better. It was a confusing article to read; however, all in all, they used a percentage
formula to be able to compare the world records in track on the men and woman sides. We will
keep it simple, the world record for men in the 100m is 9.58 and woman is 10.49. After plugging
these numbers into the formula, it comes out that the woman’s record is 91.33% as fast as the
men’s record. Overall, the women averaged an 89.94% as fast as the men, and 84.04% in the
jumping and throwing events. The 100m sprint is the closest event for the woman to the men.
This is a great article to really see that at the elite level, the men do not have as big as a
gap as one would think. At this level, there seems to still be a different in performances it is just
not as huge as lower level competitions. The woman are just as capable as men are to perform
well at the same events, they are just not physically or physiologically capable of producing the
same force as men are, not they are not strong. But coaching them this is a thought that has to be
considered. They are going to jump from closer boards in the jumping events, they are going to
throw different equipment than the men. But they are stull physically capable to produce results
that are really impressive. Being able to see at the elite level, the gender gap is not as big as one
would think.
In terms of using this in coaching, it is good to know that male and female athletes need
to be coached the same. There are a lot of things that go into coaching events in the sport of track
and field. However, at the end of the day it is going to be who can run the fastest or jump the
furthest. And in order to do that, you have to help and coach athletes to get to that point of the
best. The human body only has a certain amount of abilities, and this varies from person to
person (male to female). But there is only one way to run the fastest and one way to jump the
furthest, so why not coach everyone the same way to get to the same end result.
Artifact #10: Issue in transition in HP sport (Bloom, 2015).
Within the article written about Jonathen Edwards, it goes into how he is not worried
about his world record in the Triple Jump falling anytime soon. Edwards jump and astonishing
18.29 meters back in 1995 and has stood for over two decades. It was a day that he will not
forget. He spoke and said that his personal best just happened to be the best in the world. Since
then there have been two men to ever jump passed the 18m mark. When asked, 20 years later, if
there will ever be someone that could beat him, he simply said, “in the right conditions and a
good competition, they could produce huge marks, but 18m is still a good quarter of a meter
further”. He said this as if he had no worry that he could hold the record longer than expected.
Jonathen Edwards has been done competing for almost 20 years now, and his record still
stands today. However, there are going to be athletes that are going to challenge his record, even
after he is done competing. This is hard for athletes retiring just because athletes want to always
be the best and continue to break record after record, just so they can stay the best. This then can
drive athletes to continue to compete even when they may be physically unable to anymore.
Being the best at something, especially at an elite level, can really be addicting to athletes. When
it comes to retire, in their minds they may not want to, just because breaking records just feels so
good. But there is the old saying records are meant to be broken. Just like Edward’s world
record. Someone will be it, and he will have to deal with it and know that there is nothing he can
do at this point. Then there are the athletes that never quite make it to challenging a world record
and they retire thinking that they have failed at their sport, but it all comes down to if that was
their end goal or not.
Coaching young athletes is going to be tough, but every now and then there is going to be
that one athlete that just is a go getter, and wants to be the best. As a coach, if the athlete is okay
with it, I might let them know what a school record is. Just so that they can go get it, doesn’t
matter if it was set the day before or 30 years ago. I will want my athletes to be able to leave a
mark on program. If they leave a program without breaking it, I want them to at least feel like
they were the ones to never give up on their goals and that its okay to retire even if they didn’t
reach the ultimate goal. Athletes are going to come and go very quickly and I want to make sure
that athletes go after what they want before they call it quits.
References
11 questions for Olympic long-jumper Brooke Stratton. (2018, April 10). Retrieved from
http://this.deakin.edu.au/lifestyle/11-questions-for-olympic-long-jumper-brooke-stratton
8 Characteristics of Expert Sport Coaches. (2017, August 25). Retrieved from
https://athleteassessments.com/expert-sport-coaches-8-characteristics/
Admin. (2018, April 27). 6 Characteristics of High Performance. Retrieved from
https://propelperform.com/6-characteristics-high-performance/
Bloom, B. (2015, August 08). Triple jumper Jonathan Edwards believes that the young pretenders
have a way to go until they threaten his record. Retrieved from
https://www.telegraph.co.uk/sport/othersports/athletics/11791992/Triple-jumper-Jonathan-
Edwards-believes-that-the-young-pretenders-have-a-way-to-go-until-they-threaten-his-
record.html
Cappos, S. (2012, August 02). Event-Specific Track & Field Nutrition. Retrieved from
https://www.stack.com/a/track-field-nutrition
Christian Taylor. (n.d.). Retrieved from https://asklistenlearn.org/superstars/christian-taylor/

Improve Athlete Resiliency - 6 Tips for Coaches. (2017, February 01). Retrieved from
https://athleteassessments.com/improve-athlete-resiliency-6-tips-for-coaches/
Martinez, Q. (2018, May 04). How new technology is changing track and field. Retrieved from
https://usatodayhss.com/2018/how-new-technology-is-changing-track-and-field
Outside, E. S. (2018, September 24). 'We bring the same skills as men': US running needs more
female coaches. Retrieved from
https://www.theguardian.com/lifeandstyle/2018/sep/24/american-running-female-coaches-track-
and-field
Pain in Elite Athletes: IOC Recommendations on Contributing Factors and Treatment Approach.
(2017, December 12). Retrieved from https://www.clinicalpainadvisor.com/sports-overuse-
injury/pain-management-in-athletes-physiological-biomechanical-and-psychosocial-
domains/article/707174/
Sports Psychology – Self Efficacy in Sport and Exercise. (2015, March 31). Retrieved from
https://believeperform.com/performance/self-efficacy-sport-exercise-determining-effort-
persistence-performance/
Women's World Records Compared Against Men's World Records in Track & Field. (2018, March
02). Retrieved from https://zigapskraba.com/2016/09/15/womens-world-records-compared-
against-mens-world-records-in-track-field/

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Jake Tagita

Sport for High Performance Athletes

JULY 30th- AUGUST 5th

AUGUST 6th- 12th

AUGUST 13th- 19th

AUGUST 27th- SEPTEMBER 2nd (Mandatory Practices Start)

SEPTEMBER 17th- 23rd

OCTOBER 30th- NOVEMBER 4th

NOVEMBER 19th- 25th (THANKSGIVING)

NOVEMBER 26th-DECEMBER 2nd

DECEMBER 3rd-9th (MEET WEEK)

JANUARY 8th-14th (MEET WEEK)

JANUARY 15th-21st (MEET WEEK)

JANUARY 29th- FEBRUARY 4th (MEET WEEK)

FEBRUARY 5th- 11th (MEET WEEK)

FEBRARU 12th-18th (MEET WEEK)

FEBRUARY 19th-25th (MEET WEEK: INDOOR CHAMPIONSHIPS)

FEBRUARY 26th- MARCH 4th

MARCH 12th-18th (MEET WEEK)

MARCH 19th-25th (MEET WEEK)

MARCH 26th-APRIL 1st (MEET WEEK)

APRIL 2nd- 8th (MEET WEEK)

APRIL 9th-15th (MEET WEEK)

APRIL 16th-22nd (MEET WEEK)

APRIL 23rd-29th (MEET WEEK)

APRIL 30th- MAY 6th (MEET WEEK)

MAY 7th-13th (MEET WEEK: OUTDOOR CHAMPIONSHIPS)

MAY 21st- 27th (MEET WEEK: REGIONALS)

MAY 28th- JUNE 3rd

JUNE 4th- 10th (MEET WEEK: NATIONALS)

Artifact #6: Promoting Improvement and self-efficacy (Sport Psychology, 2015).

Artifact #7: Fitness and Nutrition (Cappos, 2012)

Artifact #10: Issue in transition in HP sport (Bloom, 2015).

8 Characteristics of Expert Sport Coaches. (2017, August 25). Retrieved from

Admin. (2018, April 27). 6 Characteristics of High Performance. Retrieved from

have a way to go until they threaten his record. Retrieved from

Christian Taylor. (n.d.). Retrieved from https://asklistenlearn.org/superstars/christian-taylor/

female coaches. Retrieved from

(2017, December 12). Retrieved from https://www.clinicalpainadvisor.com/sports-overuse-

02). Retrieved from https://zigapskraba.com/2016/09/15/womens-world-records-compared-

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