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Cover: middle distance & distance: training & technical phase-based approach to seasonal planning
Middle Distance & Distance: Training & Technical Phase-Based Approach to Seasonal Planning

with Tim O'Neill,
Assumption High School (IA) Boy's & Girl's Head Track Coach, Boy's & Girl's Head Cross Country Coach;
2x USTFCCCA High School Girl's Track & Field Iowa Coach of the Year (2014, 2017);
8x Iowa Track and Field Coaches Association (IATC) Coach of the Year; 5x Girl's Track & Field State Championships;
coached the 1600 M Medley Relay National Champions at the 2017 New Balance Indoor National Championships;
USATF Level I Certified Instructor; USATF-Level II Certified Coach (Sprints/Hurdles/Relays, Throws, Jumps & Endurance)

Tim O'Neill, the head coach at Assumption High School (Davenport, IA), begins this excellent presentation by explaining his philosophy regarding middle distance training. O'Neill diagrams each week of his in-season and pre-season programs, including individual workouts for each session along with how to progress volume and intensity throughout the season.

Coach O'Neill gives you several types of workouts, including long & slow distance, long intensity, short intensity, recovery runs, anaerobic threshold, and aerobic threshold training. You'll see how he alternates high volume and high intensity in order to build the fitness level of every athlete. Additionally, O'Neill shows how to tailor each workout to each individual on your team.

In-Season Practice Plans & Strategies

You will learn how to plan workouts for the competitive season. O'Neill's in-season workouts build on the athlete's level of fitness established during the pre-season phase. He explains how to plan workouts around your meet schedule to maximize the training effect and explains how he tapers his workouts in order to help athletes peak for championship meets. Altogether, you'll learn to:

  • Program in-season workouts to avoid over-training and burnout.
  • Utilize the competitive meet schedule as part of the training schedule.
  • Taper volume for post-season peaking.

Strength Training

Coach O'Neill concludes by describing his philosophy on strength training and how to fit it into your overall training schedule. He also demonstrates the dynamic warm-up exercises, sprint mechanic drills, weight lifting exercises, and plyometric drills that make up the strength training portion of his program. You'll see several lifts demonstrated in the weight room using proper techniques, supplemented with coaching points, including:

  • Warm-up drills
  • Core strength exercises
  • Sprint mechanic drills
  • Plyometric drills

This video is a great addition to any track coach who wants to boost the performance of distance and middle distance runners. Coach Tim O'Neill, who has coached his middle distance and distance runners to great success over the past 18+ years, does an excellent job in this video of describing and demonstrating the methods he uses to produce championship athletes.

85 minutes. 2018.

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Cover: multi-events: training & technical phase-based approach to seasonal planning
Multi-Events: Training & Technical Phase-Based Approach to Seasonal Planning

with Richie Mercado,
St. John's High School (TX) Head Track & Field Coach;
34 years of coaching experience;
USATF Level 2 Coach in Jumps and Combined Events;
Jr. Coordinator for the USA Heptathlon; Head Coach for Team USA Heptathlon in the 2008 Thorpe Cup USA-Germany dual;
has coached several SPC state championships for Girl's Track & Field, Boy's Cross Country, and won 2 of last 3 in Boy's Track & Field.
Numerous SPC champions in sprints, jumps, hurdles; coached the USATF Junior Champion runner-up and Pan Am Junior Champion silver medalist in decathlon.

Richie Mercado relies on his experiences and understating that a speed and power-based program will ultimately benefit all aspects of athletic development and track & field success. His "Success through planning" approach allows athletes to develop the necessary speed, power, and coordination components that are required to compete across multi-events.

In this video, Coach Mercado lays out a multitude of planning processes that allow for adaptation to the time that the coach gets to spend with each athlete. The use of the multi-event platform provides seamless training and athletic development across all aspects of track & field.

Developing and Implementing a Plan

By utilizing a periodized plan that focuses on speed, power, and coordination before progressing to specifics as the season progresses, Coach Mercado sets up his athletes to meet and exceed their individual expectations. One of Mercado's central themes relates to the Fitness/Fatigue Theory where he introduces skills in small amounts and gradually increases the volume and intensity to further enhance speed, power, and general fitness. Mercado's system incorporates the following elements to help plan for and train multi-event athletes:

  • Acceleration
  • Max velocity
  • Power development
  • Recovery
  • Rest

You'll get a detailed explanation with drills for each phase of the training progression that leads to competitive success when it matters most: the biggest meets of the season.

Drills and Exercises

Coach Mercado demonstrates 30+ exercises to help build an athlete's power base and coordination through strength training. In addition to simple demonstrations and coaching points for safety, Mercado relates each exercise to the functional component within multiple events. The perfect example of this the Acceleration Step Up versus the Max Velocity Step Up; both exercises are similar in nature, but minor modifications lead to the development of two different necessary skills for the multi-event athlete.

This video shows exactly how a veteran coach handles planning and training year-round, which can be difficult with so many events, different kinds of athletes, and a limited number of coaches. Coach Mercado gives a detailed road map for any coach who needs to be able to teach a variety of athletes simultaneously.

188 minutes. 2018.

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Cover: shot put & discus throw: training & technical phase-based approach to seasonal planning
Shot Put & Discus Throw: Training & Technical Phase-Based Approach to Seasonal Planning

with Mike Judge, Throw 1 Deep Club Head Coach; USATF Level 5 coach; 2013 National High School Coach of the Year; National Junior Pan American Coach of the Year (2013 ); Atlanta Track Club High School Coach of the Year (2012); USATFGA Club Coach of the Year (2011)

In this video, throws coach Mike Judge showcases his approach to training discus and shot put throwers at the high school level. He explains his approach to linear periodization and how he utilizes these principles to ensure that his athletes continuously make progress during the competitive season. Additionally, Judge explains how he approaches peaking for championship meets.

You'll learn how to structure workouts during the pre-season, competition season, and championship phase of a full track season. Judge also explains the science behind "peaking" and how to apply this knowledge to create an advantage for your athletes.

Strength Training

Coach Judge explains the overall training emphasis during the pre-season, competitive, and championship phases of the season and demonstrates several exercises that he uses in the weight room with his athletes. You'll learn:

  • How to apply the principles of linear periodization to your strength training program and how to link the strength training program to the technical training for the throwing events.
  • Proper technique and coaching points for various exercises performed in the weight room.
  • How to modify exercise selection and set/rep schemes for the peaking phases.

Drills and Technique

Judge, with the help of some of his athletes, demonstrates several drills that teach proper fundamentals in both the discus and shot put. He also explains how to adjust for volume and intensity of drill work so that practice is planned in a manner that ensures athletes can make progress the entire season. You'll get:

  • Discus drills such as: arm strike, stand throws, wheel drill, and full throws from various positions.
  • Shot put drills such as: arm strike, reverse stand throws, A drill, stand throws, and full throws using a glide technique.

Coach Judge does an excellent job of presenting a technical approach to training high school shot put and discus throwers. This video will provide what you need to give your athletes an edge on the competition in the seasons ahead!

42 minutes. 2018.

Buy at Championship Productions

Cover: pole vault: training & technical phase-based approach to seasonal planning
Pole Vault: Training & Technical Phase-Based Approach to Seasonal Planning

with Johnny Graham,
Wisconsin Lutheran High School Pole Vault Coach;
Polebenders Vault Club (WI) Head Coach;
has coached numerous conference champions, state champions and state champion runner-up vaulters

In this video, Wisconsin Lutheran High School pole vault coach Johnny Graham explains the 22 essential drills that an athlete needs to become a successful pole vaulter. His drills are designed to develop pole vaulters to be dynamic, flexible and fast on the runaway. These three ingredients are the backbone behind an ideal pole vaulter.

Equipment, Planning, and Organization

After explaining how to test pole vault athletes, Coach Graham explains the equipment and facilities you'll need in order to properly train your vaulters. Then, he explains the rules he sets for his team and covers goal-setting on a weekly and yearly basis. Graham emphasizes that planning and organizing, both weekly and yearly, is key to having a great program. Athletes need goals throughout the season to monitor progress and motivation.

Teaching Progression and Drills

Teaching drills in a proper progression is a main point that Graham emphasizes during the video. Event drills start with the grip, then progress to the runway and mat before the full vault. Graham goes into great detail about the carry and approach before giving you a series of pop-up drills that get athletes comfortable with the vault.

Additionally, you'll get a number of drills that double as technique and conditioning exercises for athletes.

To conclude, Graham explains his typical meet day protocol. You'll also get specific instructions for how to handle championship meets as well as the off-season.

Whether you coach a beginning or developing pole vaulter, this video will provide great drills and ideas to help athletes continually improve throughout the season. Coach Graham, an experienced, successful pole vault coach and an excellent instructor, shares his knowledge, and best practices and tips, so you can take your vaulters to the next level in the seasons ahead!

88 minutes. 2018.

Buy at Championship Productions

Cover: training & technical phase-based approach to seasonal planning series
Training & Technical Phase-Based Approach to Seasonal Planning Series

with Ruqayya Gibson,
Cypress Springs High School (TX) Girls Track Head Coach;
2014 Female Coach of The Year (Texas Track & Field Coaches Association);
2014 Brooks Running Most Inspiring Coach finalist;
winner of 5 consecutive Region III-5A Championships

When coaching athletes in the sprints and relays, the ability to create an effective training program can make a tremendous positive impact on your team's success. In this video, Ruqayya Gibson walks you through a step-by-step guide to constructing an effective annual sprinting plan, using single and double macrocycle programming. She also covers relay selection and development before proceeding to the track to demonstrate ways to enhance athletic performance through a variety of drills and coaching points.


Organizing the Annual Plan

Coach Gibson breaks down how to structure a training year using the single peak method for teams competing in outdoor track, and the double peak method for teams with indoor and outdoor seasons. She shows coaches how to break down each macrocycle into phases while outlining the types of work and emphasis that must be performed in each one. Gibson also addresses common misconceptions about the type of conditioning work that sprinters need to prepare for the season. Part of Gibson's approach has been to avoid longer distance interval training in favor of more focused, event-specific work.

Designing Speed Development Workouts

There are many factors to consider when designing speed development workouts. Gibson shows how to organize the timing of the three different types of speed development: acceleration, max velocity / absolute speed, and speed endurance. Additionally, she breaks down the exact distances, volumes, and specific details that are critical to making these workouts as effective as possible.

You'll learn how to effectively manage training volumes for technical event athletes by combining speed workouts with hurdle and runway development work. By splitting or combining these activities, athletes can enhance their speed, within the contexts of their events.

Organizing Practice

In this segment, Gibson breaks down an example of a daily practice session from warms-ups through drills and into speed progressions. She lays out a drill-by-drill instruction for every part of the workout.


Selecting and Positioning Runners

The 4x100 relay is one of the sport's most exciting events and Coach Gibson's athletes never hold back. She breaks down her philosophy for assembling lightning fast relays and details what type of athlete she looks for when creating her teams. Once she has identified the "warrior spirit" in her athletes, it's time to place them into one of four legs for the event. This is where Coach Gibson clearly defines the roles and expectations of each leg and what is expected from each athlete in each position.

Improve Speed Development

In order for relay teams to run fast, each athlete must also be able to run fast as an individual. To accomplish this, Gibson demonstrates two types of sprint practices, including warm-ups and theme-specific sprint development drills to enhance both acceleration and max velocity mechanics. Throughout the segment, Gibson addresses the "why" and "how" for each exercise, pointing out common errors and their corrections.

Develop Fast and Effective Baton Passing

Next, Coach Gibson demonstrates some of her favorite drills for helping athletes make crisp, clean passes. One of the best drills is the Go-Go Drill, in which two athletes, staggered just a couple of meters apart, begin sprinting simultaneously to make a high speed exchange. This drill is a great pre-meet warm-up and an excellent plan B workout when space or weather do not permit longer work. Gibson then closes this segment by showing you how her team can incorporate relay passing into speed development work, in order to maximize practice effici

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