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Joey WoodyAssociate Head Coach

University of Iowa Track and Field

� Combination of Science, Experience, and Observation

� Must Build Trust

� Teach why we do what we do

� Must Trust Yourself

� Speed & Power Based Training Program

� 100 In / 100 Out Philosophy

� KISS

� Track and Field = Sprint / Throw / Jump

� GREAT RISK = GREAT REWARD!

� Safe Pass = Trouble Pass

� Always Practice Handoffs at 100%

� Best Accelerative Position Possible that Allows for Good Line of Sight

� 4 Best Relay Legs May Not be 4 Fastest

� Need 5-6 Sprinters Competing for 4 Spots

� Train for Alternates to Run ANY Leg

� ONLY the COACH Determines / Adjusts the Go Marks

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� Incoming Runner’s Responsibility

� Mindset to Sprint Past the Outgoing Runner

� Sprint Through the Zone and Chase

� Say Command and Wait to See Hand Before Exchange

� Steady and Clean Handoff

� Place the Baton into Middle of Palm

� Don’t Let Go Until the Outgoing Runner TAKES the Baton

� Outgoing Runner’s Responsibility

� Mindset to Run AWAY From the Incoming Runner

� Leave on the Mark / Not Before or After

� Consistent Accelerative Rhythm

� Run Straight and Stay on Your Side of the Lane

� Reach Back from Shoulder – Elbow – Wrist

� High Hand Placement with Palm Flat / Thumb Down

� TAKE the Baton

� 1st Leg

� Great Start Mechanics

� Runs the Curve Aggressively

� Possibly Smaller Sprinter

� Less Speed Endurance – Shortest Leg

� Good Stick Placement

� 2nd Leg

� Fastest or 2nd Fastest Sprinter

� Great Speed Endurance (Possibly 200 Specialist)

� Could Run up to 125m with Exchange Zones

� Confident with Receiving and Giving Stick

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� 3rd Leg

� Great Curve Runner

� Confident in Receiving and Giving Stick

� Great Accelerative Power

� Confident in Leaving on the Mark

� Possibly Slowest Leg

� Good Speed Endurance – up to 125m

� 4th Leg

� 1st or 2nd Fastest Sprinter

� Great Competitor

� Confident to Chase / Stay Relaxed In Lead

� Overhand Pass

� Underhand Pass

� Push Pass

� Line Drill (Stick, Stick, Push)

� Fire Drill (Chase Drill)

� Separate Lanes

� 60-70m Run-Ins to Middle of Zone + 40-50m Accels out of the Zone

� 4 x 60m Relay

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� Open (4x4) Hand-Offs

� Split the Distance of 4x100 Marks

� Use Olympic as the Go Mark

� Be Aggressive on Acceleration

� Run Through the Zone

� Toughest Relay to Practice

� 4 x 100-150 Relay at 95-97% or 200m Split Pace

� 200=22 sec – 1.0 (Accel) = 21.0/4 = 5.25 sec per 50m. 5.25 x 2 = 10.5 + 1.0 (Accel) = 11.5 sec per 100

� Open Hand-Offs

� Always Face Towards the Rail When Receiving the Baton (Left Hand)

� Switch After Handoff to Hold the Baton Relaxed but Firm with Right Hand

� Get Out Aggressive the First 50-60m and Run Away from the Field

� 1st Leg

� Great 400 Runner Who Knows 400 Rhythm

� Understands How to Run the Entire Stagger

� Someone Who can Put Your Team into the Mix

� 2nd Leg

� Great Sprinter (Maybe 200m Specialist)

� Get Out on the Stagger

� Patient on the Cut-In to Establish Position

� Great Competitor

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� 3rd Leg� Not a 400m Specialist (800m Runner Possibly)

� Possibly Slowest 400m Runner

� Great Speed Endurance to Hold Off Competition Down the Home Straight

� Confident to Hold Position or Chase

� 4th Leg� Fastest or Second Fastest 400m Runner

� Could be a Sprinter who is a Great Relay Leg / Non-400m Specialist

� GREAT Competitor

� Confident Runner

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� Acceleration� Ability to Overcome Inertia

� Max Velocity� Top End Speed

� Speed Endurance� Ability to Maintain Top Speed

� Power – Wt. Room/Track� Force x Velocity

� Absolute Strength� Ability to Create Force

� Reactive Strength� Ability to Absorb Force in One Direction and Apply More

Force in the Opposite Direction

� Acceleration Development (High CNS)

� 10-40m Sprints

� 2pt. / 3pt. / 4pt. / Blocks / ½ Starts

� Acceleration Lines -

� Vince Anderson – Vanderson@TAMU.edu

� Resisted Runs (Med-High CNS)

� Short Hills (20-60m or < 6 sec.)

� Sled Pulls (10% BW) – 20-40m

� Wt. Vest Runs (Vmax Focus) – Vertical (10% BW)

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� Max Velocity Development (High CNS)

� Hit it for 1-2 seconds / Off (Do Not Stereotype Speed)

� Vmax Wickets – Vince Anderson

� Fly-Ins (20-40m Accel + 20-30m Vmax Flys)

� Sprint/Float/Sprint (20-30m Accel + 10-20m Vmax + 10-20m Float + 10-20m Vmax) 50-90m Total

� Speed Endurance (Med-High CNS)

� Extended Flys (40-50m Acceleration + 20m Vmax)

� 3-4 Sets x (3-4 x 60m) 2:00 Rep Rest / 4-8:00 Set Rest

� 3-4 x 80m – 150m

� Can also be done Sprint/Float/Sprint Style

� Olympic Lifts (High CNS)

� Cleans / Snatches / Jerks

� Hang / Floor / Box

� Static Lifts (High CNS)

� Squats / Lunges / Deadlift // Split / Front / Back / SL / 1/4

� Ballistic Lifts (High CNS) – N/A w/ Younger Athletes

� Squat Jumps / Lunge Jumps / Step-Up Jumps / Rep. Jerks

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� Multi-Jumps (Horizontal / Vertical Focus) (High CNS)

� GPP>>>Comp

� Horizontal – PWR Skips / SLJ / DBL Leg 3-5 Hops / STJ

� Vertical – PWR Skips / Hurdle Hops / Bounds / SL Hops

� Multi-Jumps (High CNS)

� Vertical – PWR Skips / Hurdle Hops / Bounds / SL Hops

� Multi-Throws (Medball) (High CNS)

� GPP>>>Comp

� OHB / BLF / HH-OHB / Sq. Press / SL Throws / Lateral

� General Endurance (Aerobic Capacity & Power)

� Anaerobic Training (Glycolytic Capacity & Power)

� General Strength (Circuits)

� Mobility / Dynamic Flexibility

� Synergistic Muscle Development / Stability

� Endocrine System Development (Restoration)

� Core Development / Stability / Endurance

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� Tempo Extensive Runs (< 75%) – Low CNS� 5 sets x (3 x 100m) @ 15-17 sec / 1:00 Rest / 3:00 Set

Rest (1500-3000m)

� Tempo Intensive Runs (80-90%) – Med CNS� 5-8 x 300 @ 42-52 sec / 3-6:00 Rep Rest (1500-2400m)

� Special Endurance Runs – Med-High CNS� 500-400-300m ladder @ 85%+ / Rep Rest (8-15:00)

� 3-5 x 200-300m @ 90%+ / Rep Rest (8-15:00) (750-1500m)

� General Strength Exercises (Bodyweight)� Squats / Lunges / Push-ups / Low-Walks / Pull-Ups

/ Dips / Core Exercises

� Medball Series� OH / Chest / Squat Throw / Hip Toss / MB Good-

Morning / MB V-Sit / Partner Exchange Hip / Torso Circles / Kneeling Throws / Seated Roll and Throw

� Body-Building Series� Low Weight Circuit (8-12 Exercises x 10 Reps x 24

total sets)

� Short Rest Intervals / High Reps / Fatigue on the Last Few Sets

� Prehab Exercises� Bands / Bodyweight / Physioball

� Hip Flexion & Extension / Adductors / Abductors / Glute Medius & Piraformis / Low Back

� Dynamic Flexibility Exercises (Warm-Up)

� Hurdle Mobility Series

� Core Stability Series (Planks)

� Core Strength Exercises

� Core Endurance Exercises

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� Monday

� Combo - Multi-Jumps (Prior to Acceleration Work)

� Acceleration Development / Handoffs

� Strength Training – Med-High Intensity/Volume

� MB Throws

� Tuesday (Low-Med CNS)

� General Endurance Tempo Runs and/or

� General Strength Circuits / Medball series / Hurdle Series / Core

� Wednesday (Low or Med/High CNS)� Resisted Runs OR

� Speed Endurance Runs if Tempo on Tues – Med-High CNS OR 4x200 Handoff Drill (4 x 150 Relay)

� Strength Training: Bodybuilding Lifts

� Core Stability Focus - General Strength

� Thursday (Low or High CNS)� Similar to Tuesday (Low CNS) if High CNS on Wed

� Similar to Wed options (Med-High CNS)

� 4 x 400 Relay Handoffs

� Could do a few accelerations to prep if Competition on Friday

� Friday� Competition or Pre-Meet Day

� Similar to Monday with Very Little Volume OR

� V-Max Dev. / Handoffs if Needed and No Competition OR

� Speed Endurance if not Done Earlier in Week and No Competition OR

� Race-Modeling if Needed and No Competition

� Strength Training � Similar to Monday / One day Higher Intensities with

medium speeds and one day Lower Intensities with High Speed until Competition period.

� Competition Period – All High Speeds

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� Saturday

� Restoration / Similar options to Tues or Thurs

� REST

� Add what’s needed

� Tempo Extensive / General Endurance / Hills / Special Endurance Runs / Short Rest Speed Endurance / Race Modeling

� Sunday

� REST

� Thank you to:� Chris Bucknam – Arkansas, UNI� Jim Bush – UCLA, USC� John Raffensperger – Iowa City HS, Iowa Volunteer

Coach� Vince Anderson – Texas A&M� Boo Shexnayder – SAC Training, USTFCCCA Academy� Dan Pfaff – British National Team Coach, HPC Sport� Bill Lawson – Kent State, UNI� Clive Roberts – Iowa� Mark Guthrie – Wisconsin, Wisconsin La Crosse� Ken Harnden – Florida State� Curtis Frye – South Carolina� Larry Wieczorek - Iowa� Pat Henry – Texas A&M� Jason Wakenight – Loyola University� Heather Woody – Heather Woody Unlimited Coaching

� Pfaff, Dan, 200 and Up Sprinting: Training to Go Faster, Longer.

� Pfaff, Dan, Concepts and Applications for Developing Biomotor Qualities to Enhance Short Sprint Finishes.

� Seagrave, Loren, Neuro-Biomechanics of Maximum Velocity Sprinting.

� Shexnayder, Boo, Development of Speed in the Horizontal Jumper.

� Shexnayder, Boo, Managing Training Adjustments for Speed and Power Athletes.

� USTFCCCA Academy