High Jump: Training & Technical Phase-Based Approach to Seasonal Planning
with Chad Gunnelson,
University of Dubuque Director of Track & Field and Cross Country;
has mentored 37 NCAA qualifiers, 18 All-Americans, and 76 IIAC Champions in seven seasons;
2017 & 2018 IIAC Men's Indoor Track Coach of the Year; 2017 & 2018 USTFCCCA Central Region Men's Coach of the Year;
former Madison East HS (WI) Boy's & Girl's Head Coach, won back-to-back state championships in 2010-2011;
holds the USTFCCCA Certifications: Jumps Specialist, Endurance Specialist, Strength & Conditioning, Track & Field Technical, and Program Management;
USATF Level 1 certified
The high jump is one of the most complicated jumping events. As a highly specialized event, it can be intimidating for high school coaches to put together a successful training program that meets their jumpers' needs, especially under the scheduling challenges of a typical season.
In this video, Chad Gunnelson helps alleviate that fear by showing how to break down every aspect of the event. From annual planning to weight room progressions and over an hour of on-track instruction, Coach Gunnelson shows you how to get the most out of your athletes and create dynamic, explosive jumpers.
Developing an Annual Plan
With only 12 weeks per season and two meets per week, the high school track & field season has a unique set of challenges that aren't seen in other levels of the sport. To help you navigate these issues, Coach Gunnelson breaks down his organizational method for meso and microcycle development.
By placing a performance emphasis on meets at the end of each week, Gunnelson shows how to fit in the important sections of training, including technical days, speed and power days, and weight lifting sessions. He also shows how he organizes technical training days to add variety to high jump practices and provide the best learning environment possible.
Designing Weight Training
High jumpers put several times their body weight in force into the ground. As a result, a well-organized weight training program can make the difference between a good high jumper and a great one. However, in a short season, weight training can be difficult to implement and teach.
To help organize an efficient and effective lifting program, Gunnelson discusses various progressions for bilateral and unilateral squats. When combined with his progression for hip thrusts, he shows a simple way to help athletes safely and effectively use the weight room to build explosive strength and power. For coaches with advanced athletes, Coach Gunnelson also shows more advanced lifts like rep split jerks that take advantage of the stretch shortening cycle to help jumpers leave the ground more powerfully.
Assemble and Develop the Approach
The high jump approach is the key to success in the event. A properly executed approach can help athletes reach new heights and gain confidence in their ability to attack higher bars. However, errors early on in the approach can lead to problems at takeoff and prevent athletes from reaching their potential. In this segment, Coach Gunnelson spends over an hour breaking down every aspect of the approach, from the drive to the transition and curve, to the takeoff. By pointing out common errors and corrections, Gunnelson expertly uses various drills and progressions to help you troubleshoot issues and streamline the approach.
This video is especially great for coaches under the restrictions of a typical high school season. Coach Gunnelson provides great ideas that will be sure to help your jumpers improve!
90 minutes. 2018.
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Horizontal Jumps: Training & Technical Phase-Based Approach to Seasonal Planning
with Bryan Stith,
Capital High School (ID) Head Track & Field Coach;
2015 Idaho State Champions;
The U.S. Track & Field and Cross Country Coaches Association (USTFCCCA) 2015 Idaho High School Track & Field Coach of the Year;
USATF Level 2 Certified Coach
Ever wonder how to create effective training plans for jumpers in a condensed high school season? Or how to differentiate instruction during practice for athletes with a wide range of skills? With this video, you can join Bryan Stith for over two hours of instruction that tackles the major problems associated with developing training programs for both beginner and advanced high school athletes.
Developing an Annual Plan
Coach Stith addresses the problems many coaches face when designing training plans for their athletes. Among them are setting up themes for each practice, structuring the volume and intensity loads per week, and ways to ensure the multi-event athlete can meet their technique needs without being overloaded.
From the first day of practice through the state championship, Stith breaks down the annual plan into four mesocycles that build upon each other to prepare athletes to compete at their best in the most important meets of the season. Additionally, Coach Stith provides his insights for navigating spring break week and shows coaches his plans for side-stepping one of the trickiest weeks in the training calendar to help athletes continue to progress.
Jump Drills and Approach Basics
In the practice section of this video, Coach Stith switches from the classroom to the track, showing demonstrations of everything from jump-specific warm up drills, to short and full approach jumps. As the athletes progress from one sequence to another, Stith points out common errors and their corrections for athletes of varying skill levels. Stith also breaks down his Box Take-Off drill to help athletes work on their timing and in-flight mechanics.
Weight Training for Jumping Events
For high school programs, the weight room can often be an under-utilized tool to help athletes reach their potential. For coaches that are unsure of which exercises to include in their weight training program, Coach Stith takes viewers into the school weight room, where his athletes demonstrate some of his favorite lifts. You'll see Stith break down several major lifts, including back squats, deadlifts and power cleans, as well as in-season progressions and teaching regressions.
One special feature at the end of this video is Coach Stith's presentation on triple jump phase distribution. He breaks down the phase distributions of a typical high school triple jumper and shares his insights on helping coaches adjust these percentages to maximize their athlete's potential within the event.
With over two full hours of classroom instruction and on-track demonstrations, Bryan Stith breaks down everything you'll need to confidently create a yearly training plan for your jump event athletes. Due to the organizational nature of this video, you'll also be able to easily adapt workouts for various talent levels or age groups. Gain confidence in your ability to write training plans and see them translate to more success for your horizontal jumpers!
134 minutes. 2018.
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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.
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.
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 efficiency, without addi
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Hurdles: 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.
Hurdling is an activity that is speed- and power-based. The athlete must be aggressive, competitive and willing to trust in a training system. A successful hurdler must learn to adapt to training requirements and also needs to possess mental toughness.
In this video, Richie Mercado aims to provide coaches with a complete training system to plan, organize and develop athletically-competent short and long hurdlers. He's created a blueprint covering the technical aspects, profile, training philosophy and training science proven to mold average athletes into above-average hurdlers.
Mechanics and Patterning
Coaches must learn how to enhance their hurdlers through training to develop better speed, power, coordination, patience and rhythm. Hurdlers who can three-step will always outperform athletes who take more than three steps between hurdles. Coach Mercado's system teaches how to get hurdlers to eliminate faulty mechanics and establish proper neuromuscular patterning for improved speed, power, body control and angles to consistently run faster times for both short & long hurdles.
Training Philosophy for Hurdlers
Coach Mercado shows how to combine all of the different training components to make a complete program specific to hurdlers. You'll see how to factor the following segments into your overall hurdling program:
- Weight room training
- Biomotor elements
- Mental toughness and adaptability
- Speed and coordination
As a coach, the ability to troubleshoot mechanics and analyze, test and establish key performance indicators goes a long way toward helping hurdlers reach their potential. Troubleshooting requires specialized knowledge to encourage proper patterning, speed mechanics for attacking the hurdle, hip usage through the hurdle, and foot placement following the hurdle. Coach Mercado outlines all of his hurdling knowledge to help you be confident in your abilities as a coach.
This video will help you learn the training and planning secrets for the short and long hurdles used by a successful high school coach. Richie Mercado explains how he creates great hurdlers season after season. This is a must-have for any hurdles coach looking for that "championship edge!"
174 minutes. 2018.
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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.
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.
Buy at Championship Productions