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Cover: "feed the cats": a complete sprint training program
"Feed the Cats": A Complete Sprint Training Program

with Tony Holler,
Plainfield North High School (IL) Head Boys Track & Field Coach;
2015 ITCCCA Hall of Fame Inductee;
over 35 years of coaching experience at the high school level

"Feed the Cats" is a revolutionary new method of training sprinters from Plainfield North High School head coach Tony Holler. No longer must you put your sprinters through long workouts that make them feel crushed by the end! This program will help you teach your sprinters to run fast using micro-segments of work. Holler shows how you can help athletes learn how to run fast without sprinting.

In a sport that often lacks innovative training methods, the "Feed the Cats" program bucks the trends to give you a new way to enhance your sprint training.

10 Commandments of "Feed the Cats"

In order to adhere completely to the "Feed the Cats" program, Coach Holler states that you must follow its 10 essential commandments, which include:

  • Do high quality work with maximum focus over the least amount of time possible
  • Prioritize rest, recovery, and growth; never underestimate the power of being happy and healthy
  • Never forget - people naturally are good at what they like and are OBSESSED with what they love
  • Promote your program with unrestrained enthusiasm
  • "Record, Rank, and Publish" to feed the competitive nature of your fast-twitch athletes
  • Never force-feed
  • Never grind
  • Never crush the physical or emotional soul of your athletes
  • Never inflict physical punishment - punish only by taking away the opportunity to do the work
  • Never forget, "Light a fire, don't fill a pail."

Micro-Dose Training

Coach Holler explains how training sprinters in micro-dose amounts is the best way for athletes to get faster. All sprint coaches must make max-speed a priority, and the goal of micro-dose training is specifically to train with a minimum effective dose.

Sprinting fast is the foundation behind the sprinter. The faster the top-end speed, the faster the sub-max speed. Remember: to run fast, the athlete must train fast!

Points of Emphasis

Coach Holler states that if you want to increase speed, you must emphasize sprint mechanics, max-speed sprinting, and jumping. Holler demonstrates more than 30 drills that he uses to focus on stiffness, posture, and balance. The end result is better stabilization of the body, which causes stiffness and therefore faster speed.

Holler emphasizes that drills have to have a positive effect on speed without burning out the athlete. You'll see how to workout without sprinting maximally every day, giving your sprinters the option to prioritize rest, which will keep them fresh throughout the season.

In order to beat the best, you have to train differently than the best. The "Feed the Cats" program from Tony Holler will allow you to do just that with your sprinters. This unique approach to sprint training will give your team the boost it needs to win more events than ever.

134 minutes. 2019.

DVD
Buy at Championship Productions

Cover: the best of championship productions - track & field: 100+ sprints & relays drills
The Best of Championship Productions - Track & Field: 100+ Sprints & Relays Drills

Featuring:

  • Clyde Hart - Baylor University Director of Track & Field
  • Maurice Wilson - Jamaican National Track & Field Team Head Coach (2012 Olympic Games)
  • Pat Henry - Texas A&M Head Coach
  • Dana Boone - Texas State University Head Coach
  • Joey Woody - Director of Track & Field/Cross Country at the University of Iowa
  • Adrian Wheatley - University of Illinois Men's Assistant Coach
  • John Smith - former UCLA Sprint Coach
  • Lance Brauman - former University of Arkansas Sprint and Hurdles Coach
  • Tom Tellez - former University of Houston Head Coach
  • Brian Fitzgerald - former Rio Mesa High School (CA) Head Coach
  • Monte Stratton - Coach of 87 Division I All-Americans at TCU and UT-Arlington
  • Dwayne Miller - Norfolk Real Deal Track Club Head Coach

The coaches in this "Best Of" video have guided some of the world's top athletes, including All-Americans, NCAA champions, and even Olympic Champions! You'll get tons of drills from some of the biggest names in sprint coaching history, all of which are designed to help you churn out championship sprinters year after year.

Creating a Dynamic Warm Up

Creating a strong dynamic warm up is the foundation of great sprinting practices. In the video's opening segment, Monte Stratton takes viewers through U.S. Olympian Doc Patton's dynamic warm up, beginning with ground drills and leg swings to improve range of motion. From there, Lance Brauman demonstrates a variety of skip drills, providing insights on what coaches should cue and look for with their athletes. Also in this segment, Baylor's legendary Clyde Hart shares his views on adding hard strides and sprints to the end of the warm up to help further prepare the body for high intensity efforts.

Developing a Powerful Start

A powerful aggressive start can make the difference between winning and losing a race. In this part of the video, Maurice Wilson takes you through his pre-block work routine, demonstrating how to help athletes create powerful starts before they step into the blocks. This segment includes a variety of coach-assisted drills and various starting positions, including falling, two, and four point starts.

Coach Stratton discusses proper block set ups and body position to maximize an athlete's explosive push from the pedals. At the end of the segment, Brian Fitzgerald also discusses how to set blocks up on the curve, to help athletes run an effective race in the 200 and 400 meters.

Proper Sprint Form

Throughout the video, coaches continuously share their views on proper sprint form and technique. Texas A&M's Pat Henry uses the wicket drill and an acceleration drill to discuss proper body positions in both the acceleration and max velocity phases of running. He breaks down various cues and body positions that coaches should look for, as well as ways to cue the athletes into proper alignment. Also in this segment, Dana Boone shows a variety of postural drills, including sprinting while jumping rope to promote proper cycling of the legs.

This video is full of drills and insights from top level coaches. However, one particular drill that stands out is Coach Hart's 'Event 300' drill. In this drill, Hart has an athlete run segments against a timer to help promote proper rhythm and energy expenditure during the first 300 meters of the 400 meter race. While the drill is great, Coach Hart's excellent break down of specific efforts in each phase of the run is what makes this exercise so effective.

If you can only buy one video on sprinting this year, this one is the way to go. It's packed with numerous drills, tips, and insights from some of the world's best coaches and should be a staple in any respected track & field coach's library.

140 minutes. 2019.

DVD
Buy at Championship Productions

Cover: "feed the cats": a complete sprint training program
"Feed the Cats": A Complete Sprint Training Program

with Tony Holler,
Plainfield North High School (IL) Head Boys Track & Field Coach;
2015 ITCCCA Hall of Fame Inductee;
over 35 years of coaching experience at the high school level

"Feed the Cats" is a revolutionary new method of training sprinters from Plainfield North High School head coach Tony Holler. No longer must you put your sprinters through long workouts that make them feel crushed by the end! This program will help you teach your sprinters to run fast using micro-segments of work. Holler shows how you can help athletes learn how to run fast without sprinting.

In a sport that often lacks innovative training methods, the "Feed the Cats" program bucks the trends to give you a new way to enhance your sprint training.

10 Commandments of "Feed the Cats"

In order to adhere completely to the "Feed the Cats" program, Coach Holler states that you must follow its 10 essential commandments, which include:

  • Do high quality work with maximum focus over the least amount of time possible
  • Prioritize rest, recovery, and growth; never underestimate the power of being happy and healthy
  • Never forget - people naturally are good at what they like and are OBSESSED with what they love
  • Promote your program with unrestrained enthusiasm
  • "Record, Rank, and Publish" to feed the competitive nature of your fast-twitch athletes
  • Never force-feed
  • Never grind
  • Never crush the physical or emotional soul of your athletes
  • Never inflict physical punishment - punish only by taking away the opportunity to do the work
  • Never forget, "Light a fire, don't fill a pail."

Micro-Dose Training

Coach Holler explains how training sprinters in micro-dose amounts is the best way for athletes to get faster. All sprint coaches must make max-speed a priority, and the goal of micro-dose training is specifically to train with a minimum effective dose.

Sprinting fast is the foundation behind the sprinter. The faster the top-end speed, the faster the sub-max speed. Remember: to run fast, the athlete must train fast!

Points of Emphasis

Coach Holler states that if you want to increase speed, you must emphasize sprint mechanics, max-speed sprinting, and jumping. Holler demonstrates more than 30 drills that he uses to focus on stiffness, posture, and balance. The end result is better stabilization of the body, which causes stiffness and therefore faster speed.

Holler emphasizes that drills have to have a positive effect on speed without burning out the athlete. You'll see how to workout without sprinting maximally every day, giving your sprinters the option to prioritize rest, which will keep them fresh throughout the season.

In order to beat the best, you have to train differently than the best. The "Feed the Cats" program from Tony Holler will allow you to do just that with your sprinters. This unique approach to sprint training will give your team the boost it needs to win more events than ever.

134 minutes. 2019.

DVD
Buy at Championship Productions

Cover: sprints & relays: training & technical phase-based approach to seasonal planning
Sprints & Relays: Training & Technical Phase-Based Approach to Seasonal Planning

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.

SPRINTS

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.

RELAYS

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 efficiency, without addi

DVD
Buy at Championship Productions

Cover: terrence trammell: teaching and coaching the sprints
Terrence Trammell: Teaching and Coaching the Sprints

with Terrence Trammell,
Pace Academy (GA) Associate Head Coach;
3x Olympian & 2x Olympic Silver Medalist (110 M High Hurdles);
3x World Silver Medalist;
6x NCAA Champion (University of South Carolina)

Teaching explosiveness on the track is the key to training sprinters. Two-time Olympic Silver Medalist Terrence Trammell provides coaches and athletes the opportunity to develop new skills for novice sprinters and reinforce and enhance commonly used drills for experienced sprinters. He begins with detailed demonstrations and coaching points that allow athletes to develop mechanics in sprinting to execute the drills "perfectly first, then perfectly faster."

Running Form and Explosive Power

Foot placement and foot strike are essential for good sprint technique. The key is to find a balance between stride length and frequency, which will lead to fast times. Trammell shares a series of foundation-building drills that focus on the specifics of running form. You'll see a detailed tour of the benefits and execution of the A-Skip, B-Skip, Flutter Kicks, Tight High Knees, and High Skip drills that sprinters commonly use in their warm up and mechanic development.

Coach Trammell relates each of the skills to the specific component of efficient sprint mechanics and how they relate to the overall sprinting process.

How To Use Starting Blocks

One of the most important aspects of sprinting is clearing the starting blocks. However, at the youth and high school levels, this is one of the most inconsistently taught and coached parts of sprinting. Trammell provides a detailed description of starting block technique, including set up, leg angle, upper body position, and use of the blocks and track to generate the most effective start for power and mechanical efficiency.

Segmenting the Sprint

Trammell breaks the sprint into three distinct phases: Transition Phase, Top Speed Phase, and Maintenance Stage. He thoroughly explains how to teach athletes to drive out in order to set themselves up to run in the most efficient manner possible. He also discusses how to finish a sprint.

The conciseness and multiple angles of the drills provided by Coach Trammell reinforce efficient sprinting mechanics to allow for maximum success on the track!

25 minutes. 2018.

DVD
Buy at Championship Productions


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