Training, Drills, Race Strategy & Motivation Tim Jacobsen - Bismarck Century High School 2021 NHSACA National Conference & NCA State Clinic ...
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Training, Drills, Race Strategy & Motivation
Tim Jacobsen
Bismarck Century High School
2021 NHSACA National Conference & NCA State Clinic
tim_jacobsen@bismarckschools.org
701-527-0048
@CHSPatsTF
Team Website
Preview • Century Track & Field • Will go through a lot of information hopefully there is something you can use. • Training • Drills & Video • Race Strategy & Video • Motivation • Question & Answer
About Patriot T & F Enrollment: 1250 students Team Size: 100 - 110 Class A: Highest division in ND Coaching Staff: • Includes head and assistant football coaches. • Includes basketball and XC coaches. • 9 former athletes have returned to coach. State Championships: 2021, 2019, 2018, 2016, 2015 State 2nd Place: 2017, 2014, 2012, 2011, 2010, 2007, 2006, 2005, 1996, 1995 Top 5 State Finishes: For the last 18 years we have not finished lower than 5th place at state.
2021 State Team
Training: General Info • We train our hurdlers as sprinters. • The volume and intensity of hurdle practice mirrors the sprint workout. • Everything we do throughout the season is in preparation for state. • Usually for us, less is more. But we still do work! • Communicate with your athletes! Explain the “why” behind workouts and encourage them to ask questions. • No magical workouts will lead to success. Its all about the kids believing in their training!
Training Seasons
Off-season Pre-Season (2 to 3 Weeks) In-Season (7 Weeks)
• Stay in touch with athletes • Dynamic warm Up • Dynamic warm up
• PAT or multi sport • Prehab/mobility exercises • Prehab/mobility exercises
• Dynamic warm up • General preparation/circuits • Sprint mechanics
• Prehab/mobility exercises • Intervals/tempo endurance • Speed
• Develop strength/power/speed • Sprint mechanics • Speed endurance
• Technique if possible • Hurdle & event technique • Active recovery/tempo 100s
• Develop total body athleticism • Block work • Event specific technique
• Relay exchanges • Strength/power development
• Strength/power development • Block work/relay exchanges
• Rest & diet • Pre meet
• Rest & diet
Championship Season – Region & State (3 Weeks)
• Dynamic warm up
• Low volume and high quality
• Speed
• Speed endurance
• Taper off weights
• Keep working technique
• Block work/relay exchanges
• Pre meet
• Rest & diet
In & Championship Season
• Lifting: 2 days per week (except the week of state)
• Quality workouts: 2 days per week
• 1 Speed
• Ins & Outs
• Flying 20s & 30s
• Wickets
• Hills
• 1 Speed endurance
• Hills
• 100s/150s
• 200s
• 300s (400m/300h)
• Broken 400s (400m/300H)
• Pre meet workout: 1 day per week
• Competition: 1 day per week (Friday or Saturday)
• Recovery: 2 days per week
• Off: 1 day per week (Sundays)
CHS Hurdlers (Training Similarities) • All do the sprint workout. • Learn how to use both left and right lead & trail legs. • Don’t just hurdle • They jump, sprint, run relays and in some cases throw. • Our good hurdlers have also been good at other events. • In most cases are multi sport athletes. • Hold athletes accountable, even the good ones. • Never give up on a kid that’s willing to put in the time and effort.
Train the Individual – (Differences) • Yes, have a training plan but adjust for each athlete. • Understand the needs of your athletes (are they injury prone etc.). • Find time to work with each athlete individually. • Time is limited during the off season but give them things to work on. • I encourage hurdlers to sign up for my weights class.
2021 State Hurdlers
2015 State Hurdlers
Drills • Hurdle mobility • Muscle memory • Wall drills • Hurdle marching • ½ hurdling • 1 hurdle, 3 step & 5 step • Over the top of hurdles • 1 hurdle, 3 step, 4 step, 5 step & random hurdles Videos
Race Strategy – Our Goals
• To feel comfortable during the race yet push the envelope!
• Before the gun goes off, athletes should know how the race will unfold.
• Understand how the situation/elements will influence the race.
• Prelims or finals at state.
• Head wind or tail wind.
• Rarely in the 110 or 300 hurdles will we lay back in the weeds. We attack
from the start.
• Reaction drills, fast arms and block work weekly.
• Use the starting gun at practice.
• We want to see improvement out of our athletes every year.Race Strategy During Practice
• Incorporate hurdles into the workout.
• Hurdles at distance, discounted and random spacings.
• 1st hurdle work
• Develops a consistent stride pattern and sets the tone for the race.
• Don’t be afraid to use lower or foam hurdles.
• Even use mini hurdles.
• Practice against each other or run against sprinters that are not hurdling.
• 300 hurdles
• Pace work – (Ex. 1st 3 hurdles @ pace to the 150)
• Corner hurdling
• Finish work – (Build off the corner and finish the last 3 hurdles)
• 110 Hurdles
• Takeoff and touch down points.
• 3 Step rhythm during drill work.
• Always sprint through the next hurdle.Race Strategy During Practice 300 Hurdles • 300 hurdle pace chart • 1st 3 hurdles • Ideal stride patterns & corner hurdling • Last 3 hurdles • Broken 300s 110 Hurdles • 110 hurdle pace chart • 3 step drills & speed work
Race Video 110 Hurdles State Prelims – 2021 State Finals – 2021 State Finals - 2015 300 Hurdles State Finals – 2017 State Finals – 2015
Motivation
Team WebsiteTop 10 List - FAT
Top 10 All Events
110 Hurdle State Champions 300 Hurdle State Champions
• Brock Johnsen – 2021 • Roarick Schollmeyer - 2017
• Zach Sweep – 2015 & 2016 • Andrew Steinwand – 2015
• Weston Leutz – 2006 & 2007 • Drew Wiseman – 2011, 2012, 2013
• 400 hurdles, 2 x High School All
American (5th 2015, 3rd 2012)
• Weston Leutz – 2007
• Kyle Joritz – 2006Career Improvement List
Career Improvements all EventsIndividual Goals
I Believe I can Be
State Team Champions
300 Hurdles – 38.50 – State Champion–Top 3 All Time
200m – 22.30 – Top 3 at State
400m – 49.50 – Top 2 at State
1 Relay 4x400, 4x200 or 4x100 – State Champion
I will act like I am:
State Team Champions
300 Hurdles – 38.50 – State Champion–Top 3 All Time
200m – 22.30 – Top 3 at State
400m – 49.50 – Top 2 at State
1 Relay 4x400, 4x200 or 4x100 – State Champion
Laminate and use a sharpie to change if needed (re evaluate weekly)Team Goals
Athletes of the Week 5 Categories 1 - Sprinter/Hurdler 2 - Jumper/Vaulter 3 - Thrower 4 - Distance 5 - Freshman • Taco Johns, Happy Joes, Gloria Jeans or Dairy Queen. • Hand out at our weekly team meeting.
Questions
If we have timeYou can also read
