THINK OUTSIDE THE BOX Do you have an athlete that might be able to score at the STATE meet in an event you never considered they could?

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1 Heidi Yost Wichita State University Office: Cell: THE VERSATILE JUMPER We all love to have athletes like this on our team Valuable assets to your team Multi talented individuals that can contribute to the team effort in a few events WE as coaches must be careful to not take advantage of their talents Over training, competing too much Keep them Healthy THINK OUTSIDE THE BOX Do you have an athlete that might be able to score at the STATE meet in an event you never considered they could? Answer YES THINK OUTSIDE THE BOX At Wichita State Every freshman class has produced Missouri Valley Conference level athletes in events that they did very littlepreparation for in high school or none at all Many of the marks the freshman achieved during their freshman year in new events could have placed them at the state meet THINK OUTSIDE THE BOX Example: Heptathletes and Decathletes Have never done many of the events Find out a lot of them have natural ability for some of them and can eventually score in our conference in an individual event Who are they? Chances are you already know Currently working with them or need to approach them about trying a new event Perhaps you can still identify a few What are their natural talents? Look at other sports they participate in throughout the year Power? Speed? Jumping ability? 1

2 How are they built? Long levers for throwing? Tall and powerful for jumps, sprints and hurdles? Short and stocky for sprints and jumps? How is their attitude toward trying new events? We want athletes to be happy competing in events they want to We also want to discover other events they can be successful at Are they willing to focus and give themselves some time to figure out the new event? Where do they fit on the team? A triple jumper who also sprints? A long jumper who also hurdles? A A high h jumper who also long jumps? A long jumper who also throws the javelin? Prioritize their events know what their primary/secondary events are so the training plan can be specific TRAINING the Versatile Jumper No matter what the combination of events, they are ALL Sprinters First and Jumpers Second Jumpers have to reach an optimal velocity into their take off Incorporate Accelerations and Flys into their training Running workouts should be more like a 100/200m runner not a 400 or 800m runner YOUR CHALLENGE AS A COACH To get the most out of this athlete regardless of the combination of events the athlete competes in How do you do this? Develop a solid training plan Incorporate the 5 Bio motor abilities Strength, Speed, Coordination, Endurance and Flexibility What are you trying to accomplish with the training? Stay consistent with your training On a speed day train speed On an endurance day train endurance 2

3 Be Flexible If it s cold and windy you might need to adjust the training for the day or even the week Watch and listen to your athletes adjust the training when you need to Mix it up Add variety but maintain focus on the goal you have set for the training session General and Specific Preparation There is a time and place for both know the difference and when to switch gears Train through the early season meets Athlete has to believe in the training and know the reason for what you are doing NO BUSY WORK Create a training inventory List of all your tricks Progressive Multi Year Plan Develop Benchmarks from year to year Having a plan allows for better adjustments along the way Progress from year to year can be measured Yearly Plan A freshman should be training differently than a senior Especially if their training age is different Monthly Plan Train in 3 4 week cycles Week 4 is a recovery week Weekly Plan Know what your focus is for each day Speed, Technique, General Strength, Power Daily Plan Have a general idea of activities, sets and reps This is where you need to be flexible or stern with the athletes depending on how the athlete looks or feels 3

4 Where to Start? At the End!! Work back from the end of the season Championship Season State Meet May th Regionals May 17 th League May 10 th Competitive Season First Meet late March Pre Season Last week of February/First week of March Off Season December/January THE STRENGTH Maximize for force production and application Weight Room Exercises Body Weight Exercises Core Strength Plyometrics THE SPEED Velocity=Rate of Speed Acceleration=Rate of speed increases over time 30 40m Maximum Speed SPEED Speed Endurance Ability to maintain pace during a running event Pace varies due to intensity and duration SPEED Absolute Speed Used in 100 and 200m sprinting Optimal Speed (Controllable) Used for every other event Power= Strength+Speed 4

5 COORDINATION Purposes according to Dr. Kurt Tittel, Sports Medicine Spatially orient oneself Know the difference in movements and be able to alter/modify them To react To keep rhythms no matter the circumstances always find a rhythm To maintain balance ENDURANCE Track Specific Running Workouts/Speed Endurance Event Specific Number of repetitions in practice and competition FLEXIBILITY Closely linked with strength gains Hip Mobility Range ofmotion Muscle Flexibility Dynamic stretching BEFORE workout Static stretching AFTER workout School work Don t procrastinate less stress and able to focus on training Tutoring g Ask for help Know requirements for high school graduation NCAA eligibility Desired College/University admissions Being students of their events Internet and YouTube can be great resources Watch videos of professional athletes Film practice/competition Utilize Hudl many high school football teams use Hudl for film study, it is a great way to get your athletes to watch film Goal Setting Be realistic Listening to their bodies difference bt between soreness and injury Active Rest being active on rest days Sleep getting at least 8 hours of sleep 5

6 Recovery/Training Room Starts with cool downs/icebaths Nutrition Fuel, Enhances performance Mental Preparation Visualization Relaxation Techniques Social life say NO to Drama 6