If you want to jump higher, here is a great drill for you. All you need is a medicine ball or overweighted basketball. Hold the ball against your chest as if you were curling with freeweights. Try to touch your knuckles to your chin when holding the ball. Crouch down low like you were doing a leap frog. In a fixed position, begin bouncing at the knees to propel yourself upwards. Bounce with more force each time until you are coming off of the ground as high as you can. After many reps, bring the ball over your head and repeat the reps. Doing this exercise will not only increase your jump, but will provide you with a great warm-up for any game

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Very impressive vertical leap here from Frank Yang, with an offical 40″ vertical leap recorded electronically in a gym. Check out the video below-

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The most common question I hear from young athletes concerned with improving performance is “How can I jump higher?” Jumping is a very explosive movement that can, believe it or not, be improved with proper training.

DEFINTION: VERTICAL JUMP

The definition of vertical jump is the jump reach minus the standing reach. The “standing reach” is how high you can extend one arm above your head while keeping both feet together and flat on the floor. The jump reach, for a true vertical jump test, is to jump straight up without taking a step and touch the highest point possible.

I hear people talking about vertical jumps above 40 inches, but those are not true vertical jumps. Most NBA players have vertical jumps in the 28 - 34 inch range. The highest I have ever tested is 36 1/2 inches. Ironically, it was not a basketball player, but an Olympic triple jumper from Greece.

Since the vertical jump is an explosive movement, both strength and power need to be developed.

STRENGTH EXERCISES

Strength exercises are slow, controlled movements. The best strength exercises for increasing the vertical jump are squats, lunges and step ups. These are the best because they are compound movements, which work the knee joint and the hip joint at the same time.

Let’s take a look at each of these exercises. It is very important that you understand how each is performed, as described below.

SQUATS

Squats are the best exercise an athlete can do for strength if it is performed correctly. If not, it can be the most dangerous exercise. When working with young athletes, I see that 9 out of 10 squat incorrectly. This will lead to injuries, not improved athletic performance. The two main problems are: an excessive forward lean of the upper body (which can cause low back injuries) and excessive forward movement of the knees (which can lead to knee problems).

The key points of a good squat are:

Athletic stance.

The bar across the upper back (on traps and shoulders, not the neck).

The chest out and the back tight with a slight forward lean.

The knees stay directly above the feet at all times.

Sit back deep to parallel, keeping weight on the heels.

Before attempting squats, have a trained professional analyze your technique to make sure it is fundamentally sound. Concentrate on technique, not how much weight you can lift.

STEP UPS

Step ups are performed with dumbbells and a step-up box or bench (usually 16 inches - 18 inches high). Standing in an upright position holding the dumbbells, you step up on to the box or bench at the height that would put your knee at a 90-degree angle. Do 10 repetitions with one leg and repeat with the other.

LUNGES

Lunges can be done holding dumbbells or with the bar across your upper back. Standing in an upright position, step as far forward as possible with no forward lean of the upper body until your front knee is at 90 degree angle. Then step back to the original position in one step. Do this 10 times with one leg, then 10 with the other. Steps and lunges complement squats because they work each leg independently.

POWER EXERCISES

Power exercises involve explosive quick movements. They include power cleans, plyometrics and weight box jumps. Let’s take a look at each of these exercises.

POWER CLEANS

Power cleans are a very advanced technical exercise. It is one portion of the Olympic lift, the clean and jerk. I highly recommend assistance from a certified strength and conditioning specialist (C.S.C.S) before attempting power cleans.

PLYOMETRICS

Plyometrics are very explosive bounding, hopping and jumping drills. They bring together the strength and speed components for increased power. Plyometrics must have maximum effort for results. Practicing maximum vertical jump will increase vertical jump.

WEIGHTED BOX JUMPS

Weighted box jumps are a form of plyometrics. A quality box jump should be heavy duty with landing area of 2 feet by 2 feet. The box should be 16 inches to 32 inches in height based on one’s ability. You hold light dumbbells in your hands (start with 5 - 10 pounds) with your arms straight throughout the exercise. Stand in front of the box and jump as high as possible landing softly as possible. Step down and repeat for 3 sets of 10 jumps. This should be done twice a week. Never land with your hips lower than your knees and always concentrate on each jump. (Bruised shins hurt!)

CONCLUSION

With consistent, proper training, I have seen young athletes increase their vertical jump by 6 inches in one summer. Good luck with your training and may you fly as high as Mike!

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Step1
Add strength training to your exercise regimen. Grab a set of dumbbells, one in each hand, and lunge. Stride far enough so when you bend your knee, your legs form a 90-degree angle with the floor. Pause briefly, and then lunge with the other leg. Do six repetitions each for this exercise.

Step2
Work on plyometric exercises. Stand with your feet shoulder-width apart, and bend your knees. Flex your arms at a 90-degree angle. Explode toward the sky, extending your legs and shooting your arms above your head. Land in your original position, and repeat after a few seconds. Complete 10 repetitions per set.

Step3
Use the tips of your toes and stand on the edge of a step. Slowly push up and push down on your feet. Repeat this motion 30 to 50 times. This should help build up your calf muscles.

Step4
Jump rope. Make sure to jump on your toes, as this is the best way to strengthen your calf muscles.

Step5
Walk on your tiptoes for at least 15 to 30 minutes daily. After completing this, walk backward on your tiptoes for another 5 minutes. Make sure you know where you’re going.

Step6
Complete sets of jumps. If you want to jump higher, it makes sense to work on your jumps. For explosive jumps, place your right foot on a bench. Jump as high as you can, scissor your legs in the air, and land with your left foot on the bench and right foot on the floor. Repeat with left foot. Complete three sets of 10 repetitions. For elevated jumps, stand on a bench and jump backward onto the ground, landing softly. Immediately jump back onto the bench with a bouncing motion. Complete three sets of 10 repetitions.

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By Boo Schexnayder

Development of speed for the horizontal jumper is possibly the most important and most difficult task for
the coach. In one sense, the development of speed is an extremely simple process. When simple guidelines are followed with patience, the program is typically successful. But, at the same time, it is an extremely complex process when we examine the number of variables involved and the intricate biomotor relationships that are prerequisite to success.

Balancing Biomotor Development

Typically, when we think of a speed development program, we think of a series of training sessions that employ run training to achieve the desired objectives. The majority of this article will be devoted to discussion of planning these sessions. However, regardless of how well designed these may be, they will not be successful of these other abilities are not being trained and developed in a commensurate manner. Flexibility, mobility, strength, power, elasticity, and many other qualities have a direct bearing on an athlete’s speed capabilities, and a speed development program that operates without a program designed to develop these other qualities is doomed to failure.

Speed Training and Run Training

The speed development program should not be confused with the run training program. There are many run
training activities that may be appropriate in the jumps training program that are not part of the speed
development program. For the purposes of this article, we consider the speed development program to consist only of run training of various distances that is performed at maximal or near maximal intensities, in accordance with the general principles of speed development listed below. While other run training may be done to develop energy systems, for contrast training, or simply to prepare for a metabolic need associated with high level speed training, we do not consider this training as part of the speed training program. At the same time, there are many non-run training activities that could be considered part of the speed training program, but for the sake of space we will confine our discussion to the run training methods.

Constant Contact with Speed

The jumps place a premium on speed development, and for this reason the jumper should constantly experience speed related activities in the training program. Speed must be included at all times in some manner that is safe and appropriate for that point in the training year. In addition, non-run training portions of the training program must employ activities that feature high speeds of movement as well.

General Principles of Speed Development

Speed development becomes a simple matter when basic premises of speed development training are observed.
First of all, the training of speed requires efforts of run training at or very near maximal intensities. Secondly, the training volumes and repetition distances attempted in speed training should be confined to that which can be performed at near maximal intensities. Attempting higher volumes or longer runs that result in a decrease in quality near the end of the session are detrimental. Finally, the recovery opportunity between these efforts must be long enough to insure high quality on succeeding efforts. No significant decrease in power output should be detectable over the course of a repetition, set, or session. A significant portion of the training program should be devoted to this high qualityreduced
volume-long recovery format. While energy system fitness needs must be addressed somehow in the jumps training program, the speed development program is not the time or place.

Speed Related Abilities

There are three primary abilities we must train in the speed development program. These are acceleration,
absolute speed, and speed development. Each of these must recognized as a unique quality, to be trained
separately at times and in combinations with others at other times. Discussion of each of these follows.

Acceleration is defined as the ability to move the body from rest. Typical humans require approximately 40
meters to accelerate to maximal velocity, so the 40 meter mark is generally considered to be the maximal distance employed in acceleration work.

Absolute Speed is defined as maximal velocity attainable. This quality should not be confused with acceleration. Absolute speed training activities involve attaining and maintaining maximal velocities for very short (less than three seconds) periods of time.

Speed Endurance is defined as the ability to maintain absolute speed. Once the body reaches its maximal velocity, deceleration inevitably occurs within a few seconds. Speed endurance refers to the ability to resist this erosion of absolute speed capabilities. This deceleration is not associated with poor energy system fitness, but results from loss of coordination at high speeds. Therefore, speed endurance should be considered as a specific type of coordination training. Speed endurance training activities involve attempting to maintain maximal velocities for more extended periods of time.

Phases and Phase Distribution

There are three phases of the speed development program. These are (in chronological order) the Acceleration Development Phase, the Speed Development Phase, and the Speed Endurance Phase. The first two phases comprise the preseason training period, while the third may begin during the preseason training period, but often extends into the initial part of the competitive season.

Time should be equally divided between the three, and two months in each phase is ideal. However, if time does
not permit, one month of each can produce great gains. If the length of the season does not permit even this, it is then best to spend at least one month in the earlier phases, ignoring the later one. When dealing with multisport athletes, it is possible at times to skip the Acceleration Development Phase if the previous sport is one that requires repeated acceleration (such as basketball, soccer, etc).

The Acceleration Development Phase

The objective of this phase is to (1) develop an athlete’s acceleration capabilities, (2) prepare and stimulate the
neuromuscular system for more advanced, succeeding speed training, and (3) to provide a speed stimulus in the training program early in the training year when other forms of speed training might be deemed unsafe. This phase basically employs three sessions per week, as detailed below. These sessions are typically spaced out somewhat and organized according to the demands of the remainder of the week’s training activities.

Session 1: Acceleration Development Sprints. This session employs typically 10-15 runs totaling 240-300 meters, comprised of distance ranging from 10-40 meters. These runs are done at maximal effort. Recoveries between runs need not be complete, but should be long enough to insure quality of work.

Session 2: Speed Skill. This session is comprised of lower intensity activities that enable the athlete to execute the mechanics of maximal velocity sprinting. This gives the athlete repetitions in executing these mechanics and the coach a chance to teach maximal velocity technical concepts in a safe manner. This session can consist of sprint development drills, submaximal buildups, or stadium rums (provided the stadium’s construction permits an upright body posture and vertical pushoffs from each step).

Session 3: Resisted Runs. This session employs acceleration development sprints, with the use of some type of resistance device (sled, hills, etc). These runs should range from 30-50 meters in length, and should be done at maximal effort. Recoveries between runs need not be complete, but should be long enough to insure quality of work.

Speed Development Phase

The objective of this phase is to develop an athlete’s absolute speed capabilities. This phase basically employs three sessions per week, as detailed below. These sessions are typically spaced out somewhat and organized according to the demands of the remainder of the week’s training activities.

Session 1: Acceleration Development Sprints. These are done in a similar fashion as in the previous phase. This session employs typically 9-12 runs totaling 240- 300 meters, comprised of distance ranging from 20-40 meters. They may be done from blocks. This session serves as a review of acceleration qualities, and provides added neuromuscular stimulation in a safer format between the sessions discussed below.

Session 2: Runway Rehearsal. This session is comprised of actual rehearsal of the meet-length horizontal jump approach. Typically 6-10 repetitions are done. In addition to the obvious necessity of jumps technical practice, these are also done as a technical run session and touch lightly on the development of absolute speed.

Session 3: Speed Development. This session employs sprint-float-sprint efforts to accomplish true absolute speed development. A sprint-float-sprint is a run that features an aggressive acceleration to maximal velocity, then maintenance of maximal velocity for 0.5-1 second. The runner then performs a relaxed sprint of 20-30 meters at slightly less intensity, and concludes the effort with another maximal velocity phase of 2-3 seconds. Distances should be chosen and the efforts constructed to provide the two maximal velocity segments that correspond with the given timeframes. Typically the first sprint segments ends at the 45-50 meter mark, and the second sprint segment is 20-30 meters in length. When used in this phase, typical sprint-float-sprint sessions use 4-5 runs over a course of 90-100 meters. Recoveries between runs should be complete and long enough to insure quality of work.

Speed Endurance Phase

The objective of this phase is to develop speed endurance qualities, specific coordination, and the freedom of movement needed to take off in the horizontal jumps at high velocities. Speed Endurance training is used to attain these goals, while other qualities are being maintained using other methods.

Session 1: Acceleration Development Sprints. These are done in a similar fashion as in the previous phases, and for the same reasons. This session employs typically 8-12 runs totaling 200-250 meters, comprised of distance ranging from 20-40 meters.

Session 2: Runway Rehearsal. This session is done in a similar fashion and for the same reasons as in the previous phase. Typically 5-8 repetitions are done.

Session 3: Speed Endurance. This session employs high intensity run training in the 80-150 meter range to develop speed endurance capabilities. A typical session would include 3-6 runs with complete and extensive (5-8 minute) recoveries. Sprint-Float-Sprint constructs can be used for longer (120-150 meters) speed endurance efforts.

When the competitive season begins, it is difficult to accomplish these three sessions without creating overtraining situations. A good practice at this time is to combine sessions 2 and 3 into one session, with reduced volumes of each type of work. A typical session would involve 4-5 approach runs, followed by 2-3 speed endurance efforts.

Individualization of Training

Individualization of training is not a convenience, but a necessity, and the above training structure can only be considered a general guide. Adjustments must be made in accordance to the athlete’s training age and ability level. These changes may take the form of adjustments in distances, volumes, recovery times, and densities. In addition, other components of the complete training program will have an effect on the success of the speed development program, so adjustments may need to be done according to the demands being placed on the athlete in those regards.

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High Jump Drills
By Jim Giroux, MF Athletic/PerformBetter

In the 1968 Mexico City Olympics, sprints and jumps were on stage. United States sprint dominance was as evidenced by world records and medal counts. Bob Beamon (US) long jumped past 28 and 29 feet. Dick Fosbury (US) also gathered attention for his medal performance. He took off in the high jump with his back to the bar and landed on his back. Although others claim to have been using this style as far back as the early 60’s, his name is forever linked with the Fosbury Flop. Next we will breakdown the key elements in the high jump and put together training plans for a couple different weeks.

The high jump has an Approach that contains a transition from linear to a curve. It has a Takeoff that is similar to the long jump, employing a penultimate and takeoff step. Lastly, it has Bar Clearance and Landing in the pit. Let’s begin by taking a closer look at the Approach.

THE APPROACH

To keep the approach simple we will discuss it as having 5 steps on the straight and 5 on the curve including the penultimate and takeoff steps. Most athletes will take their first step with the same leg they takeoff with. The drive phase will be two steps. Athletes should be moving into an upright running posture by the third step. The athlete will continue to accelerate in a straight line until they reach the fifth step. Watch for deviations to the outside, which slow the athlete down. Athletes will also tend to slow down as they approach the transition to the turn. The athlete should have two measurements for their approach, one parallel to the pit (between 8 -14 depending on speed) from the inside standard and another directly back on the apron from that point.

The transition to the turn should be a blend from straight ahead running to single track running while continuing to accelerate. To run on a turn each successive step must be directly in front of the previous one. In addition, the takeoff and penultimate steps must also be on the turn. Initiation of the turn on the fifth step happens on toe off. Instead of continuing to push directly behind, the athlete will push to the outside. This action will begin turning the body towards the far standard. The next step will land on the turn directly in front of the previous step. The lean is a result of ground contact and continued acceleration. It will be a full body lean from the ankle. The inside shoulder will be lower than the outside and shoulders will align with the hips. Typical errors in this part of the approach are the football pattern where the athlete plants the outside foot and cuts directly at the bar in a dual track fashion. Athletes will also tend to lean towards the bar on the penultimate and takeoff steps. Below are some drills to help both pieces of the approach.

Drills

All acceleration work described in the Long Jump should be done for High Jumpers. After athletes grasp the idea of pushing, they will need to be taught to stand up earlier in the start. This is similar to the difference in the 100m start and the 110 or 100 Hurdle start; there is less time to push.

Straight start - Run only the first five steps with and without the transition

3 point line runs - If you have access to a basketball court, run the three-point line. Emphasis is on pushing to the outside and single track foot contacts. Options are to run the whole line or to take off (pop up) at the top (where foul shots are taken).

Circle runs or skips - these can be done anywhere and any diameter of circle. Try increasing speed on the approach. Emphasize pushing to the outside and single track running. Run or skip the circle 2-3 times in a row. They can be done with takeoffs (pop ups) as well

Straights with circles - Have the athlete run in straight line (like the linear part of the approach) and then run 2-3 circles. This is a good drill to link the two parts and can be done away from the pit

Pit Circles - Once the athlete has learned how to run the earlier circle drills try this one. Have them start an arm length away and just inside the near standard. They will run a circle drill and pop up into the pit, landing on their feet. It may take a couple of attempts to figure out how many steps are needed. Once this is determined mark the far point of the approach with tape or a marker. You will see that this drill can be set up to closely match the athletes turn. Try it with a slower straight away run emphasizing the transition, complete a circle and pop up.

THE TAKEOFF

During the takeoff, athletes will transition from a curved approach to a vertical takeoff. During the takeoff steps the athlete should maintain speed and stay away from the bar. The last two steps of the approach also need to be done on the turn with foot contacts directly in front of each other. Watch for the tendency of the athlete to lean into the bar upon planting the takeoff foot. If the takeoff is executed properly the athlete will feel like they are planting the foot inside because they are still leaning away from the bar and running on the turn

The penultimate and takeoff steps will be rocking action, full foot contacts. There should be no heel recovery on these steps, as the foot will only step over the ankle or mid calf. The plant for the takeoff will occur just inside (towards the far standard) the near standard with the toe of the takeoff foot aiming at the far standard. Arm action can either continue single arm or be double arm at takeoff. When the athlete plants the takeoff leg, it will need to be braced or ready for the jump. They will be getting great energy back from the plant, so they need to make sure to continue moving over the top of the leg.

If the approach was done correctly their back should have been to the bar at the plant. The knee of the penultimate leg will be brought up because of stored energy from the previous step. Coaching of this leg action should be to get the ankle to the bar and knee away from the bar. Athletes should leave this knee up and let the takeoff leg come up to meet it.

Drills

3 and 5 Step Jumps - Have the athlete run back (arm length from the bar, just inside the near standard) 3 or 5 steps marking the spot where the step is. This mark will be inside of their normal run because they will not be moving as fast. Make sure they still run the turn.

Walk in or Jog in 5 Steps - Same as above but move to the takeoff spot by either walking of jogging in. This is good linking to the full approach and less stressful than full approach jumps.

Full Approach with Scissors Kick - Athletes will run their approach but clear the bar with an upright scissoring action of their legs. Emphasis will be on the takeoff step action before bar clearance. A bar or a bungi bar can be used for this drill. Set at a height where it will not alter the takeoff step sequence.

BAR CLEARANCE AND TAKEOFF

Like the other jumps, it is difficult to separate this phase from previous ones. There are a couple of drills listed that will work on the dynamic flexibility and spatial awareness needed to arch over a bar. During the takeoff the head should have been looking at the far standard. As the athlete becomes airborne, with hips near the bar, the head should look directly back so that the hips will rise over the bar. To get the feet to clear the bar, the athlete will bring their head back to the chest, finally landing on their upper back in the pit.

In the pit drills

Back Arch - Have athlete place their hands on the ground next to their head (fingers pointing towards shoulders) and press up. Progress to doing this drill in the pit. Feet touches- Get to a back arch position in the pit. Push off and quickly try to get the hands to touch the feet before the back lands in the pit.

Standing bar clearance - Have the athlete start with their back to the bar on two feet. Clear the bar and land in the pit. Jog in towards the center of the pit, jump or turn 180 degrees so that both feet land close to the bar and clear the bar like the standing drill.

Suggested Training Weeks
5 days no meet

Monday
Dynamic Warm up Pick 2-3 Approach drills Run 4-8 Scissors approaches Weight training (if properly supervised)

Tuesday
Dynamic Warm up Med balls and Plyometrics (if properly supervised) Shorter interval training

Wednesday
Dynamic Warm up Conditioning Circuits Short Hills? Weight training (if doing 3 days, otherwise do it Thursday)

Thursday
Dynamic Warm up 1-2 Approach Drills 3-6 Scissors approaches Jump from 5 steps or jog in 5 step

Friday
See Tuesday, but longer interval training

2 meets, 5 days

Monday
See previous Monday, no jumps, approach work only

Tuesday
Meet

Wednesday
See previous Tuesday, add weight training, eliminate or greatly reduce plyos

Thursday
See previous Wednesday or Shake out workout

Friday
Meet

6 Days, 1 meet

Monday
See previous Mondays but if you are jumping (5 steps etc.) do it today

Tuesday
See no meet week Tuesday

Wednesday
Long warm up, easy circuits

Thursday
See no meet Thursday, approaches only, weight training

Friday
Shake out

Saturday
Meet

References
- Level 2 Jumps 1993
Jim.giroux@performbetter.com

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By Steve Gardiner,
Head Cross Country/Track & Field Coach
New Bedford High School
New Bedford, MA

Just as there is more than one route to travel to reach a destination there are several training approaches that can be applied in order to lead an athlete toward their potential as an 800 meter runner. What could be helpful from the outset however, is to identify the type of athlete(s) that you are training. An 800 meter runner can be grouped into three distinct categories(Webb):

a.) sprint type
b.) all-purpose
c.) distance type

The SPRINT TYPE responds best to relatively fast training runs with limited number of repetitions and long recoveries. This group will fatigue easily, so much so in fact that you will sometimes question if they are working hard enough. Repetitions will seldom exceed(believe it or not!) 600m.

The ALL-PURPOSE TYPE is the athlete who can run a variety of events fairly well but doesn’t necessarily excel at any one event. This runner is a “jack of all trades”. They will train at a reduced intensity but will have shorter recoveries and will handle a considerably larger volume. This group will sometimes train with either group depending upon the workout design and what the coach wishes to accomplish in the particular session.
The DISTANCE TYPE will train at a slower pace but their volume is considerably larger. It will take this group longer to recover from a track workout.

Besides knowing your athlete(s) , it is obviously important to understand the requirements of the event. We are talking about an event that takes anywhere from 1:41.11 to run if your name is Wilson Kipketer to 3:00 if your name is Steve Gardiner. This is a highly anaerobic event. The 800 meter is approximately 67% anaerobic to 33% aerobic. (Freeman, p.55) When planning your training, remember the theory of specificity. You are training your athlete to perform as close as possible to their potential. In order to achieve their potential requires the athlete to train in a very specific manner.

How is this done?
The anaerobic system(LA) produces most of the energy during high intensity running of 1-3 minutes during which oxygen demands exceed oxygen supply. Eight hundred meter running is most efficiently developed by repetitions of high speed running of anywhere from forty(40) to ninety(90) seconds duration.

The aerobic system(O2) is best developed by repeated runs of at least three(3) to five(5) minutes duration at the athletes maximum oxygen uptake. Maximum oxygen uptake can be determined by the pace that an athlete can sustain for twelve minutes(Daniels).

Putting these physiological principles into action requires a carefully prepared plan. The most important element is time:

(1) there is timing which means doing things at the right time and

(2) there is the time when you want your athlete to perform at his or her best.

When planning training it is important to count back from the championship week(s). Keep in mind that each training cycle should not exceed 4-6 weeks as the training effect will be minimal beyond 6 weeks. During the early season it is wise to emphasize volume over intensity. Play to an athlete’s strengths. This is why we categorize the 800 meter runner into categories. You have to have a mix of training throughout the training year which reflects the energy systems which you need to stimulate. Never neglect speed work(in the form of speed drills, speed endurance and aerobic conditioning). Your emphasis on the speed component will vary as you adjust volume and intensity but keep in mind that sudden changes cause injuries. Avoid a sudden change from one kind of training to another. ìWeaveî your training transitions so that the segments do not cause too abrupt of a change. The volume will drop as the season progresses and intensity will increase. Do not increase volume as you are increasing intensity. The intensity of the stimulus is what will give the greatest benefits to the athlete provided the proper base has been laid. Remember, however, that the harder the stimulus requires the greater need for proper recovery.

WORKOUTS
When designing workouts it is important that the coach is careful to avoid turning the session into a what I call the “workout record” syndrome. Don’t have your athletes leave their best races on the practice track. “Flying” in workouts will also mean that oftentimes the athlete is not tapping into the correct energy system.

Effort and Duration are keys in training. If you are thinking about the duration of the run than you can apply it to any athlete of any quality. For example, an easy eight mile run for a 10:00 two miler might take 55-60 minutes while for the 14:00 two miler it might take 75 minutes. In this example the weaker runner just put in a more taxing afternoon than did the superior runner. Instead, a run broken down into minutes (duration) will help you accomplish a similar effect with each athlete.

Where do you start with interval training? The best way is to start safely. An example would be to take the best time the athlete can produce (at that point in the season) for the distance to be run and add 25% to that time. An athlete who could run a 400meter in 60 seconds would train at 75 seconds with a rest interval of 2-3 times(ie., 2:30-3:45). If the athlete is getting slower as he/she goes along than they ran the early reps too fast or the rest is too short. As fitness improves, than the pace can be increased and/or the rest decreased.

What you need to do as the coach is to develop a program that fits your needs and one that both you and your athletes believe in. Ultimately coaching is not as much writing workouts as it is out on the track or in the classroom with your personal relationships with your athletes.

At New Bedford High School, we divide the spring season into just 3 segments; early, mid and late. What we emphasize in each segment will vary. As mentioned earlier, the intensity will increase and the volume will drop as the season progresses. Most of us are working with only a 10-12 week season thus the 3 segments.

EARLY SEASON: we are rebuilding our base and emphasizing aerobic conditioning. New England high school athletes may have completed their indoor season before or just after the February vacation and hopefully they have had the self-discipline to already begin this phase prior to the team practices that begin(in Massachusetts) on the third Monday in March. Speed is not neglected during this phase but the emphasis is on developing the aspects that will be necessary to allow the athlete to carry their speed over the entire distance. Prior to the start of the dual meet season, the athlete can do 3 quality workouts each week(you can have easy weeks built in by doing 2 quality days instead of 3 if you feel that your athlete will benefit). Your athletes will do 1 or 2 quality workouts and 1 meet per week(depending upon their recovery) when the competitive season begins. The early season meets can be used as part of your training program by turning them into anaerobic workout sessions. It is beneficial to move your athletes around (up and down) during the dual meet season. The sprint-type of runner should probably rarely(for most never) race anything over the 800meter. I also feel that it is wise to keep your younger athletes racing at shorter distances; events that they are actually running as opposed to “shuffling”.

During the early phase, I am emphasizing with my sprint types 2 components: aerobic conditioning and AT(anaerobic threshold = heart rate to 168-172 bpm). Speed endurance is not neglected but it is given secondary priority. One workout that I like to do with sprint types during this phase involves 600meter repeats(see Clyde Hart). We only do 2 then drop down to 300’s but we cover 2400-3000 meters in this workout. We start out slow at first(top boys only at 2:00 and top girls at 2:15-20) but the pace drops as the season progresses. We’ll keep doing these until they demonstrate that they are fit. This group seldom if ever goes on a distance run. We do “steady state” runs by doing 1000-1200m cruise intervals with a 60 second rest(see Daniels). They absolutely hate these but you get so much more of this workout than you would by sending them out on the road. Hills are oftentimes used during this phase to develop overall strength. Recovery runs can take the form of tempo 100’s, 200’s and/or 300’s. Continuous 5-person 200m relays at 75%(see Clyde Hart) is one easy-moderate workout that we do frequently. It’s important that the athlete’s do this workout at 75% however because they can turn this into a hard workout once you put a baton in their hand.

My distance types also emphasize AT workouts but they may them differently than the sprint types. We might do 20 minutes at a steady state as part of a distance run. If we do cruise intervals we will refer to Danielís VDOT chart(see Daniels p.63-67) Also, this group will begin preparing for the track work that will be following in the next phase by doing repetitions on the road or trails or hills. To maintain our base, the distance runner is also incorporating a long run into their program every other week during this early phase. Recovery runs can be easy running(conversational pace)
from 30-60 minutes.

The all purpose group tends to move freely from one of the other two groups depending upon what we wish to accomplish with them at that time. The track workout mentioned above(600-300) will have a(1200-900m) -300m twist to it for this group. Remember that aerobic conditioning is best achieved in the 3-5minute range.

MID SEASON
Dual meets have become a weekly occurrence(sometimes twice- weekly) by this part of the season. The intensity of the training will increase as the athlete’s performances improve. For example, in the early season, the top boys started out doing a 600-300 workout at a relatively pedestrian pace. We are now working up to a 85% effort
in this workout. The 2 minute 600meters may now be working its way down toward 1:45-40 for some of the faster boys in your group. Sometime during this phase, we may drop the 600m down to a 500m(volume dropping as intensity is increasing). Try to use the meets to your advantage. Depending upon the order of events a 200-400m relay double might fit into your workout and meet schedule for that particular week.

Your athlete does not have to run the same event week after week. In fact, moving your athlete around will prove to be beneficial to their overall development. During this phase, I tend to continue the AT runs(cruise intervals). At some point during this phase I may begin to include event runs. For an 800meter runner, an event run is 700m. For a 400m runner, it would be 350meters. As you can see, this is 7/8 of their racing distance. The most common way that I incorporate this workout is by running the event run at your current performance time(ie., a 2:00, 800m runner would run probably 2×700 in 2:00 followed by 3-4 x 200m in cut-down fashion). What this accomplishes, is most importantly, you have controlled the effort (87% = 7/8) but also your athlete just ran almost the equivalent of two 800’s without realizing it until you it point out. Another way of doing this is by having the athlete run their goal time(ie.,1:54) for 700m. This can be a huge confidence builder but you also have to be very careful because this has potential for leaving your best efforts on the practice track.

This distance type continues with AT “tempo runs”(or cruise intervals) during the mid-phase while introducing “date-pace” intervals(Bowerman). We set this pace up by determining how far they can run in 12 minutes. For instance, a 12:00 two-miler would run 90 second 400m pace in their interval session. Another way of determining pace would be to utilize Danielís VDOT chart. We move this runner around also at dual meets and try to make sure that they run the 4 x 400m relay as often as possible. Remember, 400m speed is a key for 800meter and mile performances. Because the season is so brief, we bridge this mid-phase to the late-phase by incorporating some “goal pace” tempo in the track sessions as this phase heads toward the late-season phase.

Our all-purpose runners are on a similar pattern as their 900m-300m workout for example is decreased as volume increases. This group can tend to fragment at this point as some members may spend more time on the track(ie., cruise intervals as opposed to “steady state runs) than others. This group tends to race over a wider range of events in your dual meet schedule and can prove to be quite valuable as you try to move the other two groups into various events for their benefit.

Once again, dual meet requirements will determine the number of quality sessions that can be performed during the week. Steady state/cruise interval sessions take a secondary role during this phase as workouts need to begin to ìmimicî the specificity of the event which is predominately anaerobic.

LATE SEASON
During this phase you must keep in mind that you should “unload” approximately 7-14 days before the key competition(s). I don’t emphasize speed to the degree that the journals and texts advocate because of the number of dual meets that we have had to run throughout the season. I feel that most high school athletes have had multiple opportunities to ìsharpenî during the dual meet schedule so oftentimes that ìfinal gearî has gotten developed during dual meet opportunities. You want to sharpen and most
importantly get fresh during the late season. The sprint type’s intensity is geared toward the 150m-400m range. Where your schedule allows you can run race simulators or broken 800’s. For example, 500m-300m at 800m goal pace. The main goal is to maintain fitness(aerobic strength has taken on secondary importance) but it should not be neglected.

The distance type is concentrating on goal paced intervals. For instance, the 4:30 miler who is pointing toward 4:20 would run that rhythm(65 seconds/400m). It might take the form of 400m-800m-800m- 400m(65-2:10-2:10-65) or it might have even less volume than this. The important issue is to try to be as specific as possible while keeping the athlete as fresh as possible. I have found(from personal experience) that if you begin to emphasize this phase too soon you may well produce a champion at an early to mid-May invitational but they may not performing at the same level three weeks later at the State Final. This is where I have found that ìweavingî your date and goal pace interval sessions will be beneficial to the athlete. You must be careful as it is all about time and timing.

ADDITIONAL COMPONENTS
Circuit training is an important component to our overall fitness. Our warm up has just been changed into a active, mobile-type circuit. We have been incorporating a fairly dynamic circuit routine over the past several years and I feel that this has paid dividends for our middle distance athletes. (see Gambetta;Tenke and Higgins; and Chu)

TACTICS/PACE
Only the first 400m may be planned in 800m racing. The 800m race can be planned only to the half-way mark. There are too many surprises and unknown factors in the 2nd 400m to plan this half of the race. However: Know your opponents strengths and weaknesses.

Factor in weather conditions type of track(particularly important during indoor) style of start(stagger, double barrel, etc.) Be aware of positioning(caught on the inside -tight to the curb can be “no-man’s land”) Do you want to lead?(It’s awful hard to lead an entire race in a field where the competitors are fairly evenly matched) PACE: It is wrong to run the first 400m too fast but this is better than running the 1st 400m too slow. Even-paced 800m races are unusual. It is wiser to run the first 400m (particularly the first 200m) a little faster than the 2nd 400m. There should not be more than a 5 second differential from the 1st 400m to the 2nd 400m. The sprinter type most certainly should go out faster in the 400m as this type of runner will not run their best if they try to run even splits. The distance type could run even-paced but it is better even for this athlete to run slightly faster in their first 400m. The 800m is an event where the maximum acceleration-minimum deceleration tactical approach to racing applies. This is due to the speed of 400-800 races where oxygen debt and fatigue products induce exhaustion rapidly. The runner therefore seeks to cover as much of the race as possible at the greatest speed which will permit him/her to finish in a minimum time, before fatigue becomes intolerable. Remember, there should be no more than a 5 second differential between the 1st 400m and the 2nd 400m.

PREDICTABILITY
Best 800m = (400m + 6seconds) x 2
This seems to apply to the distance type runner quite well. The high school sprinter-type appears to lack the necessary strength to fufill this predictability equation.

CLOSING
The 800m is an exciting middle distance race that has become an extended sprint. Develop a feel for the event as well as a feel for your athletes and success will follow.

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