YOUR EVENT COACH HAS A SPECIFIC WORKOUT PLAN FOR YOU. IT IS LISTED BELOW AND/OR THEY HANDED IT TO YOU AT PRACTICE.
MAKE SURE YOU ARE MAKING GOOD USE OF YOUR TIME WHILE YOU ARE AWAY FROM US. WE WILL HAVE JUST 2 PRACTICES TO PREP FOR OUR FIRST MEET!
WORKOUT FOR LONG DISTANCE RUNNERS:
We ALL know if YOU want to be a better distance runner, YOU HAVE to run over spring break! The more you are willing to put in over spring break the better you will be when we come back. If you don’t run over spring break when we get back it’ll feel like your first day of running again and you’ll be 4 weeks behind some of your team and competition. Our track is not locked up. Your parents can get you into the track if you enter on the side road. Ask your parents to bring you to school and they can walk the track while you run on the track or run a choose your own route. Or parks in Greenwood are also a great option. Click on the red link below to find Coach Kern's workout plan, no matter what level you are training at.
The Workout: Kern's Long-Distance Workout
Track Weebly: https://cpmstrack.weebly.com/off-season--spring-break-training-ideas.html
Loom Video of core: https://www.loom.com/share/8552b6948dbe4729b25e1669510aed33
Loom Video of Hips: https://www.loom.com/share/5922feaf032640ee940a262784715a24
WORKOUT FOR SPRINTERS, HURDLERS, JUMPERS, 400m RUNNERS: (400 runners, look at the bottom also!)
Whiteland Warrior Sprinters Workout
Every workout should start with traditional warm-up and finish with traditional cool-down
*Blue Stands For Sprinters/Orange Stands for 400M*
Week 1:
● Monday - Sprint Day
■ Run Three 40M Sprints (Rest for two minutes in between sprints)
● YOU WILL DO THIS TWO MORE TIMES OF RUNNING THREE 40M SPRINTS
● Tuesday - Lactic Acid Day
■ 400M Runners
● Run SIX 200M at 90% of your Max Speed
○ Rest will be four minutes in between sprints
■ Finish with THREE 50M sprints ALL OUT with as much rest as needed
■ Sprinters
● Run FOUR 200M at 90% of your Max speed
○ Rest will be four minutes in between sprints
■ Finish with Three 50M sprints ALL OUT with as much rest as needed
● Wednesday - Recover Day
■ 400M Runner
● Do warm-up and run a mile and half and finish with cool-down
■ Sprinters
● Do warm-up and run a mile and finish with cool-down
● Thursday - Speed Endurance
■ 400M Runner
● Run ONE 300M at 90% of your MAX SPEED (FULL RECOVER)
○ Run THREE 100M Building up speed from hard jogging to all out sprint
■ Sprinters
● Run ONE 250M at 90% of your MAX SPEED (FULL RECOVER)
○ Run THREE 100M Building up speed from hard jogging to all out sprint
● Friday - Sprint Day
■ RUN 10M, 20M, 30M, then 40M (with full recover in between)
● You will repeat this TWO MORE TIMES
○ Skipping Workout to follow
Week 2:
● Monday - Sprint Day
■ Run TWO 20M sprints, Run TWO 30M sprints, Run TWO 40M sprints, Run TWO 60M sprints
● Full recover in between sprints
○ AB workout
● Tuesday - Lactic Acid Day
■ 400M
● Run 300M at 90% of your MAX Speed, Run 250M at 90% of your MAX Speed, then Run 200M at 90% of your MAX Speed
○ 5 minute Recover in between every RUN
■ Sprinters
● Wednesday - Recover Day
■ 400M Runner
● Do warm-up and run a mile and half and finish with cool-down
■ Sprinters
● Do warm-up and run a mile and finish with cool-down
● Thursday - Speed Endurance
■ 400M
● Run THREE LAPS (SPRINT THE CURVES AND HARD JOG THE STRAIGHTS)
○ Skipping Workout
■ SPRINTERS
● Run FIVE 100M Building up speed from hard jogging to all out sprint
○ Skipping Workout
● Friday
○ OFF DAY
VIDEOS FOR HIGH & LONG JUMPERS:
https://www.youtube.com/watch?v=9QGlOoutwLY&ab_channel=henryfrayne
https://www.youtube.com/watch?v=r55-fvNIKJU&t=1s&ab_channel=Outperform
https://www.youtube.com/watch?v=3XyYjwInaJc&ab_channel=Outperform
https://www.youtube.com/watch?v=7HhtuxEu3nU&ab_channel=Outperform
https://www.youtube.com/watch?v=xs9XHvBkBEs&ab_channel=Outperform
https://www.youtube.com/watch?v=xZP2FNoAL8w&ab_channel=Outperform
https://www.youtube.com/watch?v=-Ot-dP1xST4&ab_channel=Outperform
https://www.youtube.com/watch?v=doqpcSEwwAs&ab_channel=OluOlamigokeJr.%2COLY
https://www.youtube.com/watch?v=3FvL4GEO560&ab_channel=keinanbriggs
https://www.youtube.com/watch?v=DMjNZ1qZx7E&ab_channel=keinanbriggs
https://www.youtube.com/watch?v=WkpPl29jDI4&ab_channel=Outperform
https://www.youtube.com/watch?v=exfdWBotZ5s&ab_channel=ChariHawkins
https://www.youtube.com/watch?v=zW87tVnDKIU&t=9s&ab_channel=Olympics
https://www.youtube.com/watch?v=XEwgyzynR7w&ab_channel=Outperform
https://www.youtube.com/watch?v=-wBdunFVlxk&ab_channel=Outperform
https://www.youtube.com/watch?v=RPVUJGXFYAo&ab_channel=Outperform
https://www.youtube.com/watch?v=KTdjOOjb7Ng&ab_channel=Outperform
https://www.youtube.com/watch?v=mOh5W3oJyPY&ab_channel=AAiCoach
https://www.youtube.com/watch?v=wNmEH6Nabs0&ab_channel=Outperform
https://www.youtube.com/watch?v=1pnfeVzX_9I&ab_channel=JohnShepherdtrack%26fieldcoach-author%26editor
WORKOUT FOR THROWERS (SHOT PUT & DISCUS):
USE THE HANDOUT COACH GAVE YOU AND CHECK YOURSELF OFF EVERY DAY FOR THE THINGS YOU GET DONE.
20 Push-ups
25 Power Squats
50 Mountain ClimberS
40 Abdominal Crunches
50 Russian Twists
Push-Ups (How many 20)
Pushups work the triceps, pectoral muscles, and shoulders. Using proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength.
Mountain Climber (How many 50)
Mountain climbers is an explosive bodyweight exercise which engages multiple muscle groups at once helping to improve your balance, agility, coordination, strength, flexibility and blood circulation. As a compound exercise that utilizes multiple muscle groups in your whole body, mountain climbers are an effective way of strengthening your arms, back, shoulders, core and legs. Another benefit of using multiple muscles at once is an increased heart rate, which will help you burn more calories. That makes this a great exercise if your goal is to get more definition in your abdominal region. Mountain climbers can also improve your reflex speed, joint movement and overall stability.
Squats (How many 25)
They strengthen your lower body, targeting your glutes and quadriceps. They also make you use your core muscles. Other muscles that benefit from squats are: Hip muscles, Calves, Hamstrings, Obliques They also lower your chances of injuring your knees and ankles. As you exercise, the movement strengthens your tendons, bones, and ligaments around the leg muscles. It takes some of the weight off your knees and ankles. Squats help make your knees more stable, too.
Russian Twist (How many 50)
Russian twists strengthen your core, obliques, and spine. "It's a total core exercise that also works your balance, builds stability in your spine, and trims your mid-section all at once
Abdominal Crunch (How many 40)
How to Do an Abdominal Crunch Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest. Some people find that crossing
the arms over the chest helps them avoid pulling on the neck.
1. Brace your core.
2. Crunch your ribs toward your pelvis using your abdominal muscles to initiate and complete the
movement.
3. Exhale as you come up and keep your neck straight, chin up.
4. Hold at the top of the movement for a few seconds, breathing continuously.
5. Lower slowly back down, but don't relax all the way.
6. Repeat for 15 to 20 repetitions with perfect form for each rep.
Easiest Trick for Learning the Spin in Shot Put and Discus
Watch Video over and over again: https://youtu.be/ELPkltytMGY
INFORMATION FOR 400m RUNNERS FROM COACH BEERS:
Hey guys! All of these videos about running the 400m have value and you will benefit from watching them. Really pay attention so you can develop your RACE PLAN.
The first video is longer but it will help you understand some of the shorter videos listed. I gave you time markers of where you can start and stop so you don’t have to watch the entire video. Be sure to LISTEN to what they are saying. You will hear me use some of the same terms and you need to know what they mean. Enjoy, and have a great break!
FOR NOW, THESE VIDEOS WILL HAVE TO BE VIEWED ON A DEVICE OTHER THAN YOUR CHROMEBOOK.
www.youtube.com/watch?v=rFlJPm9wd1o&t=108s (18:18)
TITLE: How to run the 400 meter race
This guy talks fast so change your settings to 0.85 on playback speed
Start video at 1:10 – Develop a race plan.
Can stop at 13:10, but start back at 14:55-16:29
www.youtube.com/watch?v=Aw3DdnaBWC4&list=PLdkciT9tnKEyW5IxMRt73UTevjFEbnjM7&index=3 (9:13)
TITLE: How to run faster 400 meter dash endurance track workout
Start video at 1:17. End at 3:35.
Listen carefully from 2:15 – 3:35.
Target times are important.
www.youtube.com/watch?v=RurrAi5GGJA&list=PLdkciT9tnKEyW5IxMRt73UTevjFEbnjM7&index=5 (0:43)
TITLE: Sprint training - Run a faster turn for the 200m & 400m dash
From 0:02 to 0:11 the cones are set to encourage him to run on the inside of his lane, which improves his time.
www.youtube.com/watch?v=1UhG0ucbXOw&list=PLdkciT9tnKEyW5IxMRt73UTevjFEbnjM7&index=6 (2:04)
TITLE: 400m sprint strategy stage by stage
1:12 Re-invest and 1:41 Over-Exaggerate
www.youtube.com/watch?v=7q9J_6tolfI (3:16)
TITLE: How to run 400m like Michael Johnson
Listening to Johnson’s times are impressive, but focus on what is said besides his times.
0:21-0:44. 2:23!
www.youtube.com/watch?v=P77M15bgQWs (4:54)
START at 2:07 This is how you should finish any race!
TITLE: Inches decide blistering women’s 200m at 2019 NCAA Outdoor Championship
www.youtube.com/watch?v=RurrAi5GGJA (0:43)
TITLE: Sprint Training – Run a faster turn for the 200m & 400m dash
www.youtube.com/watch?v=J6V5mvtN81s&t=142s (4:02)
TITLE: Two ways to run 400 meters
www.youtube.com/watch?v=vJqwBqAHRUc (5:53)
TITLE: The best way to run 400m
www.youtube.com/watch?v=0Xt4lF8xcB0&list=TLPQMTYwMzIwMjM_vAhcUN9c9g&index=2 (5:30)
TITLE: The biggest Mistake Amateur Sprinters make THIS IS A GREAT CLIP of the USA 4x4 baton mistake
www.youtube.com/watch?v=pftSInibdjs&t=169s
TITLE: Bad handoff nearly derails Team USA in men’s 4x400 heat
In general, these are things you should work on whether 400 or 4x4. Be ready to hit the pause and go back to really watch some of these points
At 1.23-1.29 (This is the second leg) once they get to the 100m mark they all cut into Lane 1
At 1.49-1.56 See how Great Britain has “saved some of his energy up to be able to turn it on in the last 75m
At 1.58 Look at how congested the exchanged zone is!
At 2:01 Japan starts off too strong. He pulls out in front (2.07) a he passes on the curve (you shouldn’t pass a runner on the curve unless you have to – it’s more work on you) Gets in 1st at 2.13
At 2:17 you can tell he HEARS those guys right behind him and he kicks into a panicked run.
Look at Japan’s face at 2.21. He’s really starting to strain and knows he’s maxing out.
At 2.28 he’s dying and starts tilting his head back and his strides slow and he gets passed.
Pause at 2.33 and look at each one of their faces. They guys that are ready to kick it in are relaxed. Continue to watch their slow steady breaths before the exchange
Look at the USA at 3.03. He is in his race pace. Focused. Body is upright. Hands loose. Face relaxed.
AT 3.10 on into the last 100m zone his arms are pumping and as he propels himself forward to the finish.
3.56 Slow mode. They review the first exchange where the USA has a bad hand-off. Can you see what part of the problem was??? He has the baton almost pointed straight out instead of “The Statue of Liberty” pointed up so it’s easier for the outgoing runner to grab. The outgoing runner also look forward for a split second (4.02) along with not reading the incoming runner that is exhausted. Outgoing runners: You have to SEE the baton get into your hand! Review the last 100m faces at 4.54… Japan completely weaving from side to side.
These are all things you should work on whether 400 or 4x4.
OTHER THINGS YOU CAN DO ON YOUR OWN:
Abdomen Circuit 30 seconds On / 30 seconds Off
1) Crunches
2) V-Sits
3) Opposite Knee (Chinnies)
4) Flutter Kicks
5) Double Leg Eagles
6) Toe Touches
7) Leg Toss
8) Back Hypers with a twist
9) Side Ups
General Prep and Conditioning
I. In Place Jumps
• Straddles
• Splits
• Double Leg Butt Kicks
• Single Leg Butt Kicks
• Tucks
• Stars
• Russian Kicks (“Frankies”)
• Slalom Lines
• Single Leg Squats
• Prisoner Squats
• Pogos
• Lunge Good Mornings
• Downhill Skiers
• Lateral Squat Jumps
• Rockets
• Speed Skaters
II. Bounding
• Bounds
• Single Leg Hops
• Double Leg Hops for Distance
• Double Leg Hops for Speed
• Hop Step Step
• Straight Leg Bound to Bound
• Hop Hop Step Step
III. Box Jumps
• Progressive Box Jumps
• Depth Jumps
IV. Hurdle Hops
• Hurdle Hop Consecutive
• Hurdle Hop Pause
V. Abdomen Circuit
• Crunches
• V-sits
• Opposite Knee (Chinnies)
• Back Bike
• Toe Touches
• Double Leg Eagles
• Leg Toss
• Back Hypers
• Side Ups
VI. Medicine Balls
• Overhand Partner Toss
• Chest Pass
• On Knees Partner Toss
• Side Toss
• Back to Back Exchange
• Overhand Backward
• Underhand Forward
• Leg Curls
• Soccer Kicks
• Superman
• Knee Toss
• Seated Roll
• Prone Catch and Toss
VII. Multi Shot Throws
• Overhand Backward
• Underhand Forward
• Lunge Throw
• Squat Throw
• Hop Hop Forward
• Hop Hop Backward
VIII. General Strength Circuit
• Crunches
• Pushups
• V-sits
• Hand Clap Pushups
• Toe Touches
• Decline Pushups
• Chinnies
• Hand Stand Pushups
• Double Leg Eagles
VIII. Track Workouts
• Mechanics Drills
• A’s
• B’s
• Straight Leg Bound
• High Knee
• Backward High Knee
• Backward Run
• One Legged Straight Leg Bound
• One Legged Straight Leg Bound A’s
• Tempo Runs
• Hill Running
• Stair Runs
• Absolute Speed
• Stick Drill
MAKE SURE YOU ARE MAKING GOOD USE OF YOUR TIME WHILE YOU ARE AWAY FROM US. WE WILL HAVE JUST 2 PRACTICES TO PREP FOR OUR FIRST MEET!
WORKOUT FOR LONG DISTANCE RUNNERS:
We ALL know if YOU want to be a better distance runner, YOU HAVE to run over spring break! The more you are willing to put in over spring break the better you will be when we come back. If you don’t run over spring break when we get back it’ll feel like your first day of running again and you’ll be 4 weeks behind some of your team and competition. Our track is not locked up. Your parents can get you into the track if you enter on the side road. Ask your parents to bring you to school and they can walk the track while you run on the track or run a choose your own route. Or parks in Greenwood are also a great option. Click on the red link below to find Coach Kern's workout plan, no matter what level you are training at.
The Workout: Kern's Long-Distance Workout
Track Weebly: https://cpmstrack.weebly.com/off-season--spring-break-training-ideas.html
Loom Video of core: https://www.loom.com/share/8552b6948dbe4729b25e1669510aed33
Loom Video of Hips: https://www.loom.com/share/5922feaf032640ee940a262784715a24
WORKOUT FOR SPRINTERS, HURDLERS, JUMPERS, 400m RUNNERS: (400 runners, look at the bottom also!)
Whiteland Warrior Sprinters Workout
Every workout should start with traditional warm-up and finish with traditional cool-down
*Blue Stands For Sprinters/Orange Stands for 400M*
Week 1:
● Monday - Sprint Day
■ Run Three 40M Sprints (Rest for two minutes in between sprints)
● YOU WILL DO THIS TWO MORE TIMES OF RUNNING THREE 40M SPRINTS
● Tuesday - Lactic Acid Day
■ 400M Runners
● Run SIX 200M at 90% of your Max Speed
○ Rest will be four minutes in between sprints
■ Finish with THREE 50M sprints ALL OUT with as much rest as needed
■ Sprinters
● Run FOUR 200M at 90% of your Max speed
○ Rest will be four minutes in between sprints
■ Finish with Three 50M sprints ALL OUT with as much rest as needed
● Wednesday - Recover Day
■ 400M Runner
● Do warm-up and run a mile and half and finish with cool-down
■ Sprinters
● Do warm-up and run a mile and finish with cool-down
● Thursday - Speed Endurance
■ 400M Runner
● Run ONE 300M at 90% of your MAX SPEED (FULL RECOVER)
○ Run THREE 100M Building up speed from hard jogging to all out sprint
■ Sprinters
● Run ONE 250M at 90% of your MAX SPEED (FULL RECOVER)
○ Run THREE 100M Building up speed from hard jogging to all out sprint
● Friday - Sprint Day
■ RUN 10M, 20M, 30M, then 40M (with full recover in between)
● You will repeat this TWO MORE TIMES
○ Skipping Workout to follow
Week 2:
● Monday - Sprint Day
■ Run TWO 20M sprints, Run TWO 30M sprints, Run TWO 40M sprints, Run TWO 60M sprints
● Full recover in between sprints
○ AB workout
● Tuesday - Lactic Acid Day
■ 400M
● Run 300M at 90% of your MAX Speed, Run 250M at 90% of your MAX Speed, then Run 200M at 90% of your MAX Speed
○ 5 minute Recover in between every RUN
■ Sprinters
- Run 250M at 90% of your MAX Speed, Run 200M at 90% of your MAX Speed, then Run 1500M at 90% of your MAX Speed,
● Wednesday - Recover Day
■ 400M Runner
● Do warm-up and run a mile and half and finish with cool-down
■ Sprinters
● Do warm-up and run a mile and finish with cool-down
● Thursday - Speed Endurance
■ 400M
● Run THREE LAPS (SPRINT THE CURVES AND HARD JOG THE STRAIGHTS)
○ Skipping Workout
■ SPRINTERS
● Run FIVE 100M Building up speed from hard jogging to all out sprint
○ Skipping Workout
● Friday
○ OFF DAY
VIDEOS FOR HIGH & LONG JUMPERS:
https://www.youtube.com/watch?v=9QGlOoutwLY&ab_channel=henryfrayne
https://www.youtube.com/watch?v=r55-fvNIKJU&t=1s&ab_channel=Outperform
https://www.youtube.com/watch?v=3XyYjwInaJc&ab_channel=Outperform
https://www.youtube.com/watch?v=7HhtuxEu3nU&ab_channel=Outperform
https://www.youtube.com/watch?v=xs9XHvBkBEs&ab_channel=Outperform
https://www.youtube.com/watch?v=xZP2FNoAL8w&ab_channel=Outperform
https://www.youtube.com/watch?v=-Ot-dP1xST4&ab_channel=Outperform
https://www.youtube.com/watch?v=doqpcSEwwAs&ab_channel=OluOlamigokeJr.%2COLY
https://www.youtube.com/watch?v=3FvL4GEO560&ab_channel=keinanbriggs
https://www.youtube.com/watch?v=DMjNZ1qZx7E&ab_channel=keinanbriggs
https://www.youtube.com/watch?v=WkpPl29jDI4&ab_channel=Outperform
https://www.youtube.com/watch?v=exfdWBotZ5s&ab_channel=ChariHawkins
https://www.youtube.com/watch?v=zW87tVnDKIU&t=9s&ab_channel=Olympics
https://www.youtube.com/watch?v=XEwgyzynR7w&ab_channel=Outperform
https://www.youtube.com/watch?v=-wBdunFVlxk&ab_channel=Outperform
https://www.youtube.com/watch?v=RPVUJGXFYAo&ab_channel=Outperform
https://www.youtube.com/watch?v=KTdjOOjb7Ng&ab_channel=Outperform
https://www.youtube.com/watch?v=mOh5W3oJyPY&ab_channel=AAiCoach
https://www.youtube.com/watch?v=wNmEH6Nabs0&ab_channel=Outperform
https://www.youtube.com/watch?v=1pnfeVzX_9I&ab_channel=JohnShepherdtrack%26fieldcoach-author%26editor
WORKOUT FOR THROWERS (SHOT PUT & DISCUS):
USE THE HANDOUT COACH GAVE YOU AND CHECK YOURSELF OFF EVERY DAY FOR THE THINGS YOU GET DONE.
20 Push-ups
25 Power Squats
50 Mountain ClimberS
40 Abdominal Crunches
50 Russian Twists
Push-Ups (How many 20)
Pushups work the triceps, pectoral muscles, and shoulders. Using proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength.
Mountain Climber (How many 50)
Mountain climbers is an explosive bodyweight exercise which engages multiple muscle groups at once helping to improve your balance, agility, coordination, strength, flexibility and blood circulation. As a compound exercise that utilizes multiple muscle groups in your whole body, mountain climbers are an effective way of strengthening your arms, back, shoulders, core and legs. Another benefit of using multiple muscles at once is an increased heart rate, which will help you burn more calories. That makes this a great exercise if your goal is to get more definition in your abdominal region. Mountain climbers can also improve your reflex speed, joint movement and overall stability.
Squats (How many 25)
They strengthen your lower body, targeting your glutes and quadriceps. They also make you use your core muscles. Other muscles that benefit from squats are: Hip muscles, Calves, Hamstrings, Obliques They also lower your chances of injuring your knees and ankles. As you exercise, the movement strengthens your tendons, bones, and ligaments around the leg muscles. It takes some of the weight off your knees and ankles. Squats help make your knees more stable, too.
Russian Twist (How many 50)
Russian twists strengthen your core, obliques, and spine. "It's a total core exercise that also works your balance, builds stability in your spine, and trims your mid-section all at once
Abdominal Crunch (How many 40)
How to Do an Abdominal Crunch Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest. Some people find that crossing
the arms over the chest helps them avoid pulling on the neck.
1. Brace your core.
2. Crunch your ribs toward your pelvis using your abdominal muscles to initiate and complete the
movement.
3. Exhale as you come up and keep your neck straight, chin up.
4. Hold at the top of the movement for a few seconds, breathing continuously.
5. Lower slowly back down, but don't relax all the way.
6. Repeat for 15 to 20 repetitions with perfect form for each rep.
Easiest Trick for Learning the Spin in Shot Put and Discus
Watch Video over and over again: https://youtu.be/ELPkltytMGY
INFORMATION FOR 400m RUNNERS FROM COACH BEERS:
Hey guys! All of these videos about running the 400m have value and you will benefit from watching them. Really pay attention so you can develop your RACE PLAN.
The first video is longer but it will help you understand some of the shorter videos listed. I gave you time markers of where you can start and stop so you don’t have to watch the entire video. Be sure to LISTEN to what they are saying. You will hear me use some of the same terms and you need to know what they mean. Enjoy, and have a great break!
FOR NOW, THESE VIDEOS WILL HAVE TO BE VIEWED ON A DEVICE OTHER THAN YOUR CHROMEBOOK.
www.youtube.com/watch?v=rFlJPm9wd1o&t=108s (18:18)
TITLE: How to run the 400 meter race
This guy talks fast so change your settings to 0.85 on playback speed
Start video at 1:10 – Develop a race plan.
Can stop at 13:10, but start back at 14:55-16:29
www.youtube.com/watch?v=Aw3DdnaBWC4&list=PLdkciT9tnKEyW5IxMRt73UTevjFEbnjM7&index=3 (9:13)
TITLE: How to run faster 400 meter dash endurance track workout
Start video at 1:17. End at 3:35.
Listen carefully from 2:15 – 3:35.
Target times are important.
www.youtube.com/watch?v=RurrAi5GGJA&list=PLdkciT9tnKEyW5IxMRt73UTevjFEbnjM7&index=5 (0:43)
TITLE: Sprint training - Run a faster turn for the 200m & 400m dash
From 0:02 to 0:11 the cones are set to encourage him to run on the inside of his lane, which improves his time.
www.youtube.com/watch?v=1UhG0ucbXOw&list=PLdkciT9tnKEyW5IxMRt73UTevjFEbnjM7&index=6 (2:04)
TITLE: 400m sprint strategy stage by stage
1:12 Re-invest and 1:41 Over-Exaggerate
www.youtube.com/watch?v=7q9J_6tolfI (3:16)
TITLE: How to run 400m like Michael Johnson
Listening to Johnson’s times are impressive, but focus on what is said besides his times.
0:21-0:44. 2:23!
www.youtube.com/watch?v=P77M15bgQWs (4:54)
START at 2:07 This is how you should finish any race!
TITLE: Inches decide blistering women’s 200m at 2019 NCAA Outdoor Championship
www.youtube.com/watch?v=RurrAi5GGJA (0:43)
TITLE: Sprint Training – Run a faster turn for the 200m & 400m dash
www.youtube.com/watch?v=J6V5mvtN81s&t=142s (4:02)
TITLE: Two ways to run 400 meters
www.youtube.com/watch?v=vJqwBqAHRUc (5:53)
TITLE: The best way to run 400m
www.youtube.com/watch?v=0Xt4lF8xcB0&list=TLPQMTYwMzIwMjM_vAhcUN9c9g&index=2 (5:30)
TITLE: The biggest Mistake Amateur Sprinters make THIS IS A GREAT CLIP of the USA 4x4 baton mistake
www.youtube.com/watch?v=pftSInibdjs&t=169s
TITLE: Bad handoff nearly derails Team USA in men’s 4x400 heat
In general, these are things you should work on whether 400 or 4x4. Be ready to hit the pause and go back to really watch some of these points
At 1.23-1.29 (This is the second leg) once they get to the 100m mark they all cut into Lane 1
At 1.49-1.56 See how Great Britain has “saved some of his energy up to be able to turn it on in the last 75m
At 1.58 Look at how congested the exchanged zone is!
At 2:01 Japan starts off too strong. He pulls out in front (2.07) a he passes on the curve (you shouldn’t pass a runner on the curve unless you have to – it’s more work on you) Gets in 1st at 2.13
At 2:17 you can tell he HEARS those guys right behind him and he kicks into a panicked run.
Look at Japan’s face at 2.21. He’s really starting to strain and knows he’s maxing out.
At 2.28 he’s dying and starts tilting his head back and his strides slow and he gets passed.
Pause at 2.33 and look at each one of their faces. They guys that are ready to kick it in are relaxed. Continue to watch their slow steady breaths before the exchange
Look at the USA at 3.03. He is in his race pace. Focused. Body is upright. Hands loose. Face relaxed.
AT 3.10 on into the last 100m zone his arms are pumping and as he propels himself forward to the finish.
3.56 Slow mode. They review the first exchange where the USA has a bad hand-off. Can you see what part of the problem was??? He has the baton almost pointed straight out instead of “The Statue of Liberty” pointed up so it’s easier for the outgoing runner to grab. The outgoing runner also look forward for a split second (4.02) along with not reading the incoming runner that is exhausted. Outgoing runners: You have to SEE the baton get into your hand! Review the last 100m faces at 4.54… Japan completely weaving from side to side.
These are all things you should work on whether 400 or 4x4.
OTHER THINGS YOU CAN DO ON YOUR OWN:
Abdomen Circuit 30 seconds On / 30 seconds Off
1) Crunches
2) V-Sits
3) Opposite Knee (Chinnies)
4) Flutter Kicks
5) Double Leg Eagles
6) Toe Touches
7) Leg Toss
8) Back Hypers with a twist
9) Side Ups
General Prep and Conditioning
I. In Place Jumps
• Straddles
• Splits
• Double Leg Butt Kicks
• Single Leg Butt Kicks
• Tucks
• Stars
• Russian Kicks (“Frankies”)
• Slalom Lines
• Single Leg Squats
• Prisoner Squats
• Pogos
• Lunge Good Mornings
• Downhill Skiers
• Lateral Squat Jumps
• Rockets
• Speed Skaters
II. Bounding
• Bounds
• Single Leg Hops
• Double Leg Hops for Distance
• Double Leg Hops for Speed
• Hop Step Step
• Straight Leg Bound to Bound
• Hop Hop Step Step
III. Box Jumps
• Progressive Box Jumps
• Depth Jumps
IV. Hurdle Hops
• Hurdle Hop Consecutive
• Hurdle Hop Pause
V. Abdomen Circuit
• Crunches
• V-sits
• Opposite Knee (Chinnies)
• Back Bike
• Toe Touches
• Double Leg Eagles
• Leg Toss
• Back Hypers
• Side Ups
VI. Medicine Balls
• Overhand Partner Toss
• Chest Pass
• On Knees Partner Toss
• Side Toss
• Back to Back Exchange
• Overhand Backward
• Underhand Forward
• Leg Curls
• Soccer Kicks
• Superman
• Knee Toss
• Seated Roll
• Prone Catch and Toss
VII. Multi Shot Throws
• Overhand Backward
• Underhand Forward
• Lunge Throw
• Squat Throw
• Hop Hop Forward
• Hop Hop Backward
VIII. General Strength Circuit
• Crunches
• Pushups
• V-sits
• Hand Clap Pushups
• Toe Touches
• Decline Pushups
• Chinnies
• Hand Stand Pushups
• Double Leg Eagles
VIII. Track Workouts
• Mechanics Drills
• A’s
• B’s
• Straight Leg Bound
• High Knee
• Backward High Knee
• Backward Run
• One Legged Straight Leg Bound
• One Legged Straight Leg Bound A’s
• Tempo Runs
• Hill Running
• Stair Runs
• Absolute Speed
• Stick Drill