Brown Track & Field Training Philosophy 4 Principles of Training 1. Progression 2. Variation 3. Specificity 4. Frequency 5 Bio-Motor Abilities 1. Endurance 2. Flexibility 3. Strength 4. Coordination 5. SPEED 4 Stages of Motor Learning 1. Unconscious/Incompetent 2. Conscious/Incompetent 3. Conscious/Competent 4. Unconscious/Competent Postural Integrity The Straight stick Conditioning Mental vs. Physical Speed Is A Learned Skill Mental Cues for Legs 1. Toe up 2. Knee up 3. Heel up 4. Hard Z Position Mental Cue For Arms 1. Cheek-to-Cheek 2. Swing From The Shoulder
Brown Warm Up Barefoot Preparation Tip toes Tip toes backwards Tip toes in Tip toes out Arches Sides Heel walk Toe grab shuffle Joint Mobility Ankle Circles Knee Circles Hip circles Trunk Rotations 4 Way Neck Stretch Elbow Circles Wrist Circles Continuous Motion 20m-40m Skips Arm swings Arm Circles Big Hug Punches Windmills Side slide Cariocca Dynamic Stretch Hip Series Fire Hydrants Hip Circles Iron Cross Scorpion s Tail Scissors & Splits High Low Bicycle Hamstring Stretch Hurdle Seat Rollover Leg Swings Dynamic Stretch Movement Series Zombies Quad Stretch Periformis Stretch
Single Leg Toe Touch Forward Lunge Backward Lunge Butt kicks High Knees Static Hurdle Mobility Right Leg Step Overs Left Leg Step Overs Alternating Step Overs Over-Over-Back Over-Under Dynamic Hurdle Mobility Straight Leg Skip Overs Bent Leg Skip Overs Right Leg Skip Overs Left Leg Skip Overs Single Leg Hop Alternating Skip Over
30 Meter Warm Up 1. Jog 30m FWD Jog 30m BWD 2. Walking Russian Twist Lunge Jog 30m FWD 3. Skip Fwd w/ Arm Swings 30m Jog 30m BWD 4. Trail Leg Circles X 10 each leg 5. Skip Fwd w/ BWK Arm Swings Skip 30m BKW 6. Ankle Pops 30m Skip 30m FWD 7. A Skip 30m A Skip 8. Marching Run 30m Skip 30m BWD 9. A Skip for distance30m A Skip for height 10. Lateral Squat Walk 15/15m Stride 30m FWD 11. Single Leg Toe Touch 30m Stride 30m BWD 12. Alternate Fast Leg 30m Down & Back 13. Butt Kicks 30m Down & Back 14. Side Slide 30m Down & Back 15. Backward Run 30m Walk Back Get Water!!! 16. Leg Swings Lateral & Linear X 10 each 17. Accelerate 60% 30m Walk Back 18. Accelerate 70% 30m Walk Back 19. Accelerate 80% 30m Walk Back 20. Accelerate 90% 30m Walk Back
Acceleration Warm Up Joint Mobility Ankle Circles Knee Circles Hip Circles Trunk Rotations 4 Way Neck Stretch Wrist Circles Movement Exercises FWD Lunge X 10 BKW Lunge X 10 Drop Lunge- FWD X 10 Speed Skaters X 10 Single Leg Squat (L) X 10 Single Leg Squat (R) X 10 30m Down & Back Skip FWD w/ Arm Circles Skip BWD using Arms Side Slide & Switch Backward Run Karioka Step Over Alt. Low Skip and Scoop Dynamic Mobility Fire Hydrants Scorpions Hurdle Seat Rollover Hamstring Stretch Iron Cross Scissors & Splits Hurdle Seat Exchange Lateral & Linear Leg Swings Acceleration Drills Wall Run 10 Steps: Body Position, Hip Flexion, Dorsiflexion, Active Foot Placement, Shin Angle, and Skating Action Through the Ankle (Low heel rec.) Bullet Belt -ACC Walk, ACC Skip (A Skip): Body Position, Hip Flexion, Dorsiflexion, Active Foot Placement, and Shin Angle ACC Run- 20m: Ankle Cocked, Feel the Push from the Hips, Deep Arms, ACC Run & Release- release after 10 Steps Acceleration Specific (both sides) 2 Pushes: Push Up & Roll Over Starts 4 Pushes: Falling Start & Bow-Touch-Go (skate) 6 pushes: Hop-Hop-Split (skate) 8 Pushes: 3-pt and 4-pt
Bear Warm Up Set 1 Med Ball: Chest Pass X 15-25 Body Weight: Crunches X 15-25 Hurdles: Right Lead Leg X 2-4 sets with 6-12 hurdles Crawl: Forward Walk for 10-20m Drill: A-Skip for 30-50m (down and back) Set 2 Med Ball: Overhead Pass X 15-25 Body Weight: Egg Beaters X 15-25 Hurdles: Left Lead Leg X 2-4 sets with 6-12 hurdles Crawl: Backward Walk for 10-20m Drill: B-Skip for 30-50m (down and back) Set 3 Med Ball: Sit Up Pass X 15-25 Body Weight: Single Leg Calf Raise with partner Hurdles: Alternating with freeze X 2-4 sets with 6-12 hurdles Crawl: Sideways (left leg first) for 10-20m Drill: Straight Leg Bound w/ right leg step over for 30-50m (down and back) Set 4 Med Ball: Over-Under Pass X 10 in each direction Body Weight: Prisoner Squat X 15-25 Hurdles: Over Under X 2-4 sets with 6-12 hurdles Crawl: Sideways (right leg first) for 10-20m Drill: Straight Leg Bound w/ left leg step over for 30-50m (down and back) Set 5 Med Ball: Between the legs throw X 15-25 Body Weight: Hamstring Curl X 15-25 (single or double) Hurdles: Up, Up, Back X 2-4 sets with 6-12 hurdles Crawl: Alternating (right-left) for 10-20m Drill: Windmill for 30-50m (down and back) Starts (10-30m) Resisted or Unresisted Push Up X 2 Roll Over x 2 Hop, Hop, Split X 2 Rolling X 2 3pt X 2 Sprinter/Jumper X 2
Circuit Warm Up 10 Prisoner Squats 10 Front Lunges 20 Wide Outs 20 Crunches -------------------------> 3 X 50m Build ups with Skip Return 10 Side Lunges 10 Alt. Side Lunges 10 Kneeling Trail Leg Circles (fwd & bkw) 10 Fire Hydrants -------------------------> 3 X Marching Run with Low Skip and Scoop return 20 Scissor Splits 10 Donkey Kicks 10 Lead and Trail Leg Lifts 20 Lateral Splits ------------------------> 3 X 50m Build Ups with Side Slide Return 10 Single Leg Donkey Kicks 10 Drop Squats 10 Mogul Jumps 20 Ankle Pops ------------------------> 3 X 50m Straight Leg Run with Backwards Skip Return 20 High-Low Bicycle (10 & 10) 10 In Place A Skips 10 Scorpions 10 Push Ups with a Clap ------------------------> 3 X 50m Build Ups with Walk Return
Maximum Velocity Warm Up Joint Mobility Ankle, Knee, Hip, Trunk, Wrist Circles and 4 Way Neck Stretch Movement Exercises Arm Swings Arm Circles Big Hug Punches Windmills Side Slide Karioka Karioka Step Over Backward Run Dynamic Flexibility Hip Circles Iron Cross Scorpions Scissors & Splits Hurdle Seat Rollover Hurdle Seat Exchange Lateral & Linear Leg Swings Specific Strength & Mobility Ankling - into a technical build up Butt Kicks - into a technical build up Straight Leg Shuffle - into a technical build up Single Fast Leg (R) Single Fast Leg (L) Alternating Fast Leg - into a technical build up Marching Runs - into a technical build up Warm Up Jump & Technical Build Up (increase intensity of run, slow walk back) 10 Prisoner Squat 10 Highland Flings 10 Pogos 5 Star Jumps 3 Tuck Jumps 3 Rocket Jumps
Barefoot Preparation (10m) Tip toes (fwd/bkw) Heel walk (fwd/bkw) Tip toes in (fwd/bkw) Tip toes out (fwd/bkw) Arches (fwd/bkw) Sides (fwd/bkw) Toe grab shuffle Joint Mobility x 5 Ankle Circles Knee Circles Hip circles Trunk Rotations 4 Way Neck Stretch Elbow Circles Wrist Circles Continuous Motion Skips (30m) Arm swings Arm Circles Big Hug Punches Windmills Side slide Kariocca Kariocca Step-Overs Dynamic Stretch Hip Series x 5 Fire Hydrants Hip Circles Iron Cross Scorpion s Tail Scissors & Splits x 10 High Low Bicycle x 10 Hamstring Stretch Hurdle Seat Rollover Leg Swings x 10 Brown Competition Warm Up
Dynamic Stretch Movement Series (20m each) Zombies Quad Stretch Periformis Stretch Single Leg Toe Touch Butt kicks High Knees Static Hurdle Mobility Right Leg Step Overs Left Leg Step Overs Alternating Step Overs Over-Over-Back Over-Under Dynamic Hurdle Mobility (Optional) Straight Leg Skip Overs Bent Leg Skip Overs Right Leg Skip Overs Left Leg Skip Overs Single Leg Hop Alternating Skip Over Race Prep: Sprinters 2 x 20m 3-point starts 2 x 20m Block Starts 1 x 30m Block Start Hurdlers 2 x 20m Block Starts 1 X Hurdle 1 1 X Hurdle 2 ***You should be visualizing the race throughout the entire warm up. ***You should be taking water whenever you feel it necessary.
Bodyweight & Core Circuits General Circuit 1 General Circuit 2 Monster Push Ups Incline Push Ups 25 V-Sits Prisoner Squats Single Leg Squats 25 Prisoner Squats V-Sits Crunches w/twist 50 In-place A-skips Back Hypers Decline Push Ups 20 L-Overs (10 each side) Push Ups w/ clap Side Ups (both sides) 25 Push Ups Dips Single Leg Toe Raises 25 Fire Hydrants L-Overs Rocket Jumps 25 Trail Leg Circles Leg Toss Back Hypers w/twist 15 4-Count Thrusts Prone Opposite Arm/Leg Crunches 25 Crunches Crunches 10 Rocket Jumps Core Circuit 1(30 seconds on- 10 seconds off) V-Sits Back Hypers (keep feet on the floor) Crunches Sky Divers (both feet and shoulders come off the ground) Side Crunches (right side) Side Crunches (left side) L-Overs Back Hyper w/ a twist V-Sits (yes, again!!!) BIG 10 10 push ups and sit ups 9 push ups and sit ups 8 push ups and sit ups 7 push ups and sit ups 6 5 4 3 2 1
Killer Pillar ¼ sit up Crunches Side Hip Thrusts Sky Divers w/twist Straight Leg Crunches Hip Thrust Toe Touches L-Overs V-Sit Ups Brown Abs x 10 + 30,30,30 10 crunches, sit ups w/ twist to right, sit ups w/twist to leg, bent leg rollovers 9 crunches, sit ups w/ twist to right, sit ups w/twist to leg, bent leg rollovers 8 crunches, sit ups w/ twist to right, sit ups w/twist to leg, bent leg rollovers Down to one of each Then do 30 back hypers and 30 each of prone opposite arm/leg Brown Bear Abs x 10 + 30,30,30 10 sit ups, Brown Bears to right, Brown Bears to left (alternate), and straight leg rollovers 9 sit ups, Brown Bears to right, Brown Bears to left (alternate), and straight leg rollovers 8 sit ups, Brown Bears to right, Brown Bears to left (alternate), and straight leg rollovers Down to one of each Then do 30 back hypers and 30 each of prone opposite arm/leg