12/4/2013 1 Joey Woody Associate Head Coach University of Iowa Track and Field Combination of Science, Experience, and Observation Must Build Trust Teach why we do what we do Must Trust Yourself Speed & Power Based Training Program 100 In / 100 Out Philosophy KISS Track and Field = Sprint / Throw / Jump GREAT RISK = GREAT REWARD! Safe Pass = Trouble Pass Always Practice Handoffs at 100% Best Accelerative Position Possible that Allows for Good Line of Sight 4 Best Relay Legs May Not be 4 Fastest Need 5-6 Sprinters Competing for 4 Spots Train for Alternates to Run ANY Leg ONLY the COACH Determines / Adjusts the Go Marks
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12/4/2013...Pfaff, Dan, 200 and Up Sprinting: Training to Go Faster, Longer. Pfaff, Dan, Concepts and Applications for Developing Biomotor Qualities to Enhance Short Sprint Finishes.
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12/4/2013
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Joey WoodyAssociate Head Coach
University of Iowa Track and Field
� Combination of Science, Experience, and Observation
� Must Build Trust
� Teach why we do what we do
� Must Trust Yourself
� Speed & Power Based Training Program
� 100 In / 100 Out Philosophy
� KISS
� Track and Field = Sprint / Throw / Jump
� GREAT RISK = GREAT REWARD!
� Safe Pass = Trouble Pass
� Always Practice Handoffs at 100%
� Best Accelerative Position Possible that Allows for Good Line of Sight
� 4 Best Relay Legs May Not be 4 Fastest
� Need 5-6 Sprinters Competing for 4 Spots
� Train for Alternates to Run ANY Leg
� ONLY the COACH Determines / Adjusts the Go Marks
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� Incoming Runner’s Responsibility
� Mindset to Sprint Past the Outgoing Runner
� Sprint Through the Zone and Chase
� Say Command and Wait to See Hand Before Exchange
� Steady and Clean Handoff
� Place the Baton into Middle of Palm
� Don’t Let Go Until the Outgoing Runner TAKES the Baton
� Outgoing Runner’s Responsibility
� Mindset to Run AWAY From the Incoming Runner
� Leave on the Mark / Not Before or After
� Consistent Accelerative Rhythm
� Run Straight and Stay on Your Side of the Lane
� Reach Back from Shoulder – Elbow – Wrist
� High Hand Placement with Palm Flat / Thumb Down
� TAKE the Baton
� 1st Leg
� Great Start Mechanics
� Runs the Curve Aggressively
� Possibly Smaller Sprinter
� Less Speed Endurance – Shortest Leg
� Good Stick Placement
� 2nd Leg
� Fastest or 2nd Fastest Sprinter
� Great Speed Endurance (Possibly 200 Specialist)
� Could Run up to 125m with Exchange Zones
� Confident with Receiving and Giving Stick
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� 3rd Leg
� Great Curve Runner
� Confident in Receiving and Giving Stick
� Great Accelerative Power
� Confident in Leaving on the Mark
� Possibly Slowest Leg
� Good Speed Endurance – up to 125m
� 4th Leg
� 1st or 2nd Fastest Sprinter
� Great Competitor
� Confident to Chase / Stay Relaxed In Lead
� Overhand Pass
� Underhand Pass
� Push Pass
� Line Drill (Stick, Stick, Push)
� Fire Drill (Chase Drill)
� Separate Lanes
� 60-70m Run-Ins to Middle of Zone + 40-50m Accels out of the Zone
� 4 x 60m Relay
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� Open (4x4) Hand-Offs
� Split the Distance of 4x100 Marks
� Use Olympic as the Go Mark
� Be Aggressive on Acceleration
� Run Through the Zone
� Toughest Relay to Practice
� 4 x 100-150 Relay at 95-97% or 200m Split Pace
� 200=22 sec – 1.0 (Accel) = 21.0/4 = 5.25 sec per 50m. 5.25 x 2 = 10.5 + 1.0 (Accel) = 11.5 sec per 100
� Open Hand-Offs
� Always Face Towards the Rail When Receiving the Baton (Left Hand)
� Switch After Handoff to Hold the Baton Relaxed but Firm with Right Hand
� Get Out Aggressive the First 50-60m and Run Away from the Field
� 1st Leg
� Great 400 Runner Who Knows 400 Rhythm
� Understands How to Run the Entire Stagger
� Someone Who can Put Your Team into the Mix
� 2nd Leg
� Great Sprinter (Maybe 200m Specialist)
� Get Out on the Stagger
� Patient on the Cut-In to Establish Position
� Great Competitor
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� 3rd Leg� Not a 400m Specialist (800m Runner Possibly)
� Possibly Slowest 400m Runner
� Great Speed Endurance to Hold Off Competition Down the Home Straight
� Confident to Hold Position or Chase
� 4th Leg� Fastest or Second Fastest 400m Runner
� Could be a Sprinter who is a Great Relay Leg / Non-400m Specialist
� GREAT Competitor
� Confident Runner
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� Acceleration� Ability to Overcome Inertia
� Max Velocity� Top End Speed
� Speed Endurance� Ability to Maintain Top Speed
� Power – Wt. Room/Track� Force x Velocity
� Absolute Strength� Ability to Create Force
� Reactive Strength� Ability to Absorb Force in One Direction and Apply More
� Hip Flexion & Extension / Adductors / Abductors / Glute Medius & Piraformis / Low Back
� Dynamic Flexibility Exercises (Warm-Up)
� Hurdle Mobility Series
� Core Stability Series (Planks)
� Core Strength Exercises
� Core Endurance Exercises
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� Monday
� Combo - Multi-Jumps (Prior to Acceleration Work)
� Acceleration Development / Handoffs
� Strength Training – Med-High Intensity/Volume
� MB Throws
� Tuesday (Low-Med CNS)
� General Endurance Tempo Runs and/or
� General Strength Circuits / Medball series / Hurdle Series / Core
� Wednesday (Low or Med/High CNS)� Resisted Runs OR
� Speed Endurance Runs if Tempo on Tues – Med-High CNS OR 4x200 Handoff Drill (4 x 150 Relay)
� Strength Training: Bodybuilding Lifts
� Core Stability Focus - General Strength
� Thursday (Low or High CNS)� Similar to Tuesday (Low CNS) if High CNS on Wed
� Similar to Wed options (Med-High CNS)
� 4 x 400 Relay Handoffs
� Could do a few accelerations to prep if Competition on Friday
� Friday� Competition or Pre-Meet Day
� Similar to Monday with Very Little Volume OR
� V-Max Dev. / Handoffs if Needed and No Competition OR
� Speed Endurance if not Done Earlier in Week and No Competition OR
� Race-Modeling if Needed and No Competition
� Strength Training � Similar to Monday / One day Higher Intensities with
medium speeds and one day Lower Intensities with High Speed until Competition period.
� Competition Period – All High Speeds
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� Saturday
� Restoration / Similar options to Tues or Thurs
� REST
� Add what’s needed
� Tempo Extensive / General Endurance / Hills / Special Endurance Runs / Short Rest Speed Endurance / Race Modeling
� Sunday
� REST
� Thank you to:� Chris Bucknam – Arkansas, UNI� Jim Bush – UCLA, USC� John Raffensperger – Iowa City HS, Iowa Volunteer
Coach� Vince Anderson – Texas A&M� Boo Shexnayder – SAC Training, USTFCCCA Academy� Dan Pfaff – British National Team Coach, HPC Sport� Bill Lawson – Kent State, UNI� Clive Roberts – Iowa� Mark Guthrie – Wisconsin, Wisconsin La Crosse� Ken Harnden – Florida State� Curtis Frye – South Carolina� Larry Wieczorek - Iowa� Pat Henry – Texas A&M� Jason Wakenight – Loyola University� Heather Woody – Heather Woody Unlimited Coaching
� Pfaff, Dan, 200 and Up Sprinting: Training to Go Faster, Longer.
� Pfaff, Dan, Concepts and Applications for Developing Biomotor Qualities to Enhance Short Sprint Finishes.
� Seagrave, Loren, Neuro-Biomechanics of Maximum Velocity Sprinting.
� Shexnayder, Boo, Development of Speed in the Horizontal Jumper.
� Shexnayder, Boo, Managing Training Adjustments for Speed and Power Athletes.