Nathan Heddleston teacher us advanced hurdle techniques. Coach Nathan Heddleston teacher and others explain their regiments, best practices, and techniques to bring out your best performance.
Training programme log, two of two refferaljordancore2014
This document summarizes an 8-week training program for an athlete named Conor. Each week consists of two training sessions focused on different muscle groups or priorities. The summaries note the date, time, venue, equipment, weather, coaches' reviews of the sessions, athlete feedback, assessments of progress and plans. Over the weeks, the intensity and weights gradually increased. In the final week, Conor was highly motivated and worked at an extremely high intensity for his last chance before testing. Post-training tests confirmed Conor made good strength and muscular endurance progress overall.
Scott Cathcart: 6 CrossFit Tips For BeginnersScott Cathcart
This document provides 6 tips for CrossFit beginners: 1) Start light and modify movements, focusing on form before adding weight; 2) Take starter classes to learn proper form; 3) Find a good CrossFit "box" with knowledgeable coaches; 4) Don't compare yourself to others, focus on your own goals; 5) Be social and make friends to find workout buddies; 6) Expect blisters and bruises as your hands and body adjust to the exercises.
This document provides an overview of the SPORT training principles: specificity, progression, overload, reversibility, and tedium. Specificity refers to training for the specific needs of an activity. Progression means training to slowly improve and make gains over time. Overload involves increasing difficulty or muscle confusion to avoid plateaus. Reversibility is the concept that abilities and gains can be lost if not maintained through continued training. Tedium emphasizes using variety in training for best results. The document includes daily lessons and examples applying these principles to sample workout plans and training goals.
Althoff and Tamporello - Long Term Athlete DevelopmentBaylor University
The document discusses long term athlete development and outlines important concepts, myths, and phases of development for youth. It addresses the importance of physical activity for youth and debunks common myths about resistance training. The phases of development are broken into 5 stages based on age and goals, with means of training appropriate for each stage.
The document summarizes key concepts for athletic performance coaching from Baylor University's Department of Athletic Performance. It outlines important mental qualities like motivation, confidence, intensity, focus, and emotional stability. It also discusses physical elements important for athletic performance like balance, quickness, change of direction, acceleration, and power. The document emphasizes developing power through increasing absolute strength, rate of force development, Olympic lifts, plyometrics, and unconventional training methods to translate to on-field performance.
This document provides guidance on modifying exercises to make workouts accessible for all fitness levels and abilities. It introduces general modification guidelines such as knowing your injuries, communicating with instructors, and decreasing intensity. Examples are given for modifying common exercises like pushups, squats, and lunges. Readers are invited to identify movements they find difficult and brainstorm personal modification options to create customized workouts. The goal is to empower readers to develop their own exercise plans that work for their bodies.
This document summarizes an 8-week training program for an athlete named Conor. It provides details of two training sessions each week focused on different muscle groups. The training involved progressively increasing weights over time. Coaches' reviews note Conor's improvement in intensity and ability to lift heavier weights. Conor reported enjoying the program and noticing physical and aesthetic progress. Final testing showed improvements in strength and muscular endurance measures that met or exceeded standards. Overall, the program appeared to successfully improve Conor's performance through progressive overload training over its 8-week duration.
1. The document outlines the philosophy and objectives of developing a quality summer training program, focusing on injury prevention, performance enhancement, and mental development.
2. Performance enhancement is discussed, including developing strength, power, speed, and work capacity through various training methods like Olympic lifts, plyometrics, and conditioning circuits.
3. The summer program schedule provides examples of how to incorporate different performance qualities over the 7-8 week period, individualizing training as needed.
Training programme log, two of two refferaljordancore2014
This document summarizes an 8-week training program for an athlete named Conor. Each week consists of two training sessions focused on different muscle groups or priorities. The summaries note the date, time, venue, equipment, weather, coaches' reviews of the sessions, athlete feedback, assessments of progress and plans. Over the weeks, the intensity and weights gradually increased. In the final week, Conor was highly motivated and worked at an extremely high intensity for his last chance before testing. Post-training tests confirmed Conor made good strength and muscular endurance progress overall.
Scott Cathcart: 6 CrossFit Tips For BeginnersScott Cathcart
This document provides 6 tips for CrossFit beginners: 1) Start light and modify movements, focusing on form before adding weight; 2) Take starter classes to learn proper form; 3) Find a good CrossFit "box" with knowledgeable coaches; 4) Don't compare yourself to others, focus on your own goals; 5) Be social and make friends to find workout buddies; 6) Expect blisters and bruises as your hands and body adjust to the exercises.
This document provides an overview of the SPORT training principles: specificity, progression, overload, reversibility, and tedium. Specificity refers to training for the specific needs of an activity. Progression means training to slowly improve and make gains over time. Overload involves increasing difficulty or muscle confusion to avoid plateaus. Reversibility is the concept that abilities and gains can be lost if not maintained through continued training. Tedium emphasizes using variety in training for best results. The document includes daily lessons and examples applying these principles to sample workout plans and training goals.
Althoff and Tamporello - Long Term Athlete DevelopmentBaylor University
The document discusses long term athlete development and outlines important concepts, myths, and phases of development for youth. It addresses the importance of physical activity for youth and debunks common myths about resistance training. The phases of development are broken into 5 stages based on age and goals, with means of training appropriate for each stage.
The document summarizes key concepts for athletic performance coaching from Baylor University's Department of Athletic Performance. It outlines important mental qualities like motivation, confidence, intensity, focus, and emotional stability. It also discusses physical elements important for athletic performance like balance, quickness, change of direction, acceleration, and power. The document emphasizes developing power through increasing absolute strength, rate of force development, Olympic lifts, plyometrics, and unconventional training methods to translate to on-field performance.
This document provides guidance on modifying exercises to make workouts accessible for all fitness levels and abilities. It introduces general modification guidelines such as knowing your injuries, communicating with instructors, and decreasing intensity. Examples are given for modifying common exercises like pushups, squats, and lunges. Readers are invited to identify movements they find difficult and brainstorm personal modification options to create customized workouts. The goal is to empower readers to develop their own exercise plans that work for their bodies.
This document summarizes an 8-week training program for an athlete named Conor. It provides details of two training sessions each week focused on different muscle groups. The training involved progressively increasing weights over time. Coaches' reviews note Conor's improvement in intensity and ability to lift heavier weights. Conor reported enjoying the program and noticing physical and aesthetic progress. Final testing showed improvements in strength and muscular endurance measures that met or exceeded standards. Overall, the program appeared to successfully improve Conor's performance through progressive overload training over its 8-week duration.
1. The document outlines the philosophy and objectives of developing a quality summer training program, focusing on injury prevention, performance enhancement, and mental development.
2. Performance enhancement is discussed, including developing strength, power, speed, and work capacity through various training methods like Olympic lifts, plyometrics, and conditioning circuits.
3. The summer program schedule provides examples of how to incorporate different performance qualities over the 7-8 week period, individualizing training as needed.
Training programme log one of two refferaljordancore2014
Conor completed a 4-week training program focused on improving strength. In the first two weeks, Conor struggled with motivation but improved each session. In weeks 3 and 4, Conor made progress adding weight as he was well-rested. Conor enjoyed the intense sessions and saw the aches as signs of progress. At the end, Conor's hand grip strength was tested, with results of 50kg and 51kg.
This document provides guidance for judges on how to effectively judge CrossFit workouts. It discusses key responsibilities of judges such as watching movements closely, listening, and communicating clearly. It emphasizes the importance of positioning yourself to have a clear view, sticking to decisions on reps and no-reps, and answering athlete questions beforehand. The document also suggests exercises to help judges improve their reaction time and ability to count reps quickly and accurately.
13 Week training schedule for a 1,600m runner who will also run a leg on the 4 x 800m at the State Championship.
Please visit www.coachjayjohnson.com for all of the handouts. Search "2012 OATCCC clinic."
The document provides guidance on coaching program design and coaching athletes at different skill levels. It discusses the 5 W's to consider when designing a program - who is being coached, what exercises will be done, where the training will take place, when to provide coaching cues, and why specific exercises are included. It also provides tips for designing effective programs, coaching beginner, intermediate and advanced athletes, keeping cues short and simple, and avoiding overcoaching. The document emphasizes controlling variables, setting goals for each session/program, and pushing athletes to improve over time without progressing too quickly.
The document discusses how to structure a running practice, including warming up, dynamic stretches, aerobic runs, strides, and recovery. It emphasizes watching athletes closely during important workouts and being prepared to adjust the plan based on how the athletes are responding physically. The overall goal is to properly prepare and progress athletes throughout the practice while also coaching them effectively.
The document describes the stages of learning the bump pass in volleyball. In the cognitive stage, the learner makes many errors and does not understand the proper form. The practitioner provides frequent feedback and demonstrations. In the associative stage, the learner makes fewer errors, can self-correct, and starts refining the movement rather than just learning it. The practitioner provides less frequent feedback and lets the learner try multiple times before offering guidance.
This document outlines the program design principles for a football strength and conditioning program at Baylor Athletic Performance. It discusses analyzing the physical needs of football which include speed, strength, mobility, movement, and conditioning. For each area, it describes the demands of football and how to train each quality effectively. It emphasizes training the energy systems properly to fuel performance while allowing for recovery between plays. The document stresses understanding stressors from training and outside life so recovery can be managed appropriately.
This 20-day fitness unit plan teaches skills like weight lifting, cardio, endurance, and strength to 9th-12th grade students of varying skill levels. The unit will utilize facilities like the weight room, gym, track, and pool. Over the course of the unit, students will learn proper lifting techniques and perform assessments to track their progress. Each day focuses on a different fitness component, such as upper body weights, yoga, or cardio. Students will learn safety procedures for weight training and be assessed using methods like checklists, spreadsheets, and participation rubrics to evaluate their skill acquisition and physical fitness throughout the unit.
This document outlines coaching techniques for wide receivers and tight ends. It discusses the importance of attitude and expectations for these positions. It then details progression for practicing stance, starts, releases, blocking, and route running. Various drills are listed to improve skills like running, cutting, blocking, catching, and route techniques. The overall focus is on technical fundamentals and maximizing performance through repetition of skills.
Photography Poses – Immediately Improve Your Photographs!DanEitreim
The document discusses two photography poses that can immediately improve photographs - avoiding the "linebacker" pose and the "sumo wrestler" look. The linebacker pose has the subject facing straight on with wide shoulders to appear intimidating, but most subjects don't need to look intimidating, so it's better to turn the shoulders 45 degrees. The sumo wrestler look makes the subject appear fat, so minimize shadows to make the subject appear slimmer by having them wear dark clothing to hide shadows. Mastering these basic poses of turning shoulders at an angle and minimizing shadows can significantly improve amateur and even some professional photographs.
The document outlines a vertically integrated conjugate programming model for developing speed and power in rugby players. It includes dynamic warmups, max velocity and power exercises, strength training, circuits, games, and recovery sessions. Exercises progress from dynamic movements to medicine ball throws, sled work, jumps, Olympic lifts, squats and deadlifts. Training is divided into blocks focusing on aerobic capacity, anaerobic power, speed, size, metabolic conditioning or strength.
The document outlines Audra Wheeler's SMART goal to lose 2% of her body fat through a weekly weightlifting routine in her home gym. Her goal is specific, measurable, attainable, realistic and timely. She plans to measure her progress by tracking measurements before and after. Her routine includes upper and lower body exercises 3 times a week. Resources are free since she works out at home. Family support and stress relief are enabling factors, while schoolwork and injury could hinder progress. She evaluates exceeding her goal, lowering body fat from 26.5% to 24.1%, and will continue the routine.
The document provides guidance for gym instructors on using pulse raising equipment in session 5, including identifying suitable equipment, setting it up safely, and demonstrating its use to clients. It recommends including an upright bike, recumbent bike, treadmill, or cross trainer in sessions and provides health and safety checks as well as coaching points for demonstrating correct use and setup of each piece of equipment to clients. Instructors are advised to speak through each step constantly while demonstrating.
This document provides feedback from a coach to a sprinter, Filip, on his block start technique. The coach notes that Filip is strong but could improve his acceleration. His main areas for improvement are his setup position, first step, and first five steps out of the blocks. Specifically, the coach observes that Filip's setup rounds his back and prevents full extension. On his first step, Filip's lead arm does not extend high enough to drive his motion. By the third step, Filip has already come upright instead of maintaining his driving phase. The coach provides tips on adjusting Filip's block position and driving with power from his first step to carry his momentum farther down the track.
Uneven Bar Release Moves Tony Retrosi LectureGymMomentum
It is important to set the foundation fairly early for girls to start working on Major release moves. It takes time and patience but the reward is great release moves.
Planning Training for Distance Running 1Bill Peyton
This document provides an overview of a training plan for distance running in three parts. Part one outlines a basic training plan with three blocks: base building, track season training, and specific event training leading up to a race. It describes different types of runs and workouts to include each week like long runs, tempos, intervals, and hills. Part two shares advice from experts on training philosophies, including emphasizing aerobic base building, conservative training, cross training, and mental preparation. Part three will provide opportunities for individualizing a training plan with further research.
This document provides guidance on progressions for training high school hurdlers. It outlines the physical attributes of good hurdlers, including height and speed. It recommends identifying athletes with coordination early and focusing on drills to correct technique flaws. A variety of drills are described to work on different hurdling skills from basic mini-hurdle drills to advanced running drills, starting techniques, and lead and trail leg form over the hurdle. Emphasis is placed on repetition, developing hurdling as a long-term skill, and continually improving speed and endurance aspects specific to 100m/110m and 300m/400m hurdlers.
Performance Development for Lacrosse
As a successful lacrosse coach, Coach Eric Lamb shows how he strengthens his players. He breaks down Lacrosse position by position and shows how beneficial is strength and conditioning philosophy is to his lacrosse athletes. Lacrosse is a sport where different positions can benefit from different lifts and workouts. Limestone has been an extremely successful lacrosse team, whose workouts play a huge role in their success.
This document discusses skills and practice related to physical activity. It defines different types of skills including motor skills, sport skills, and performance skills. It also discusses components of skill-related fitness such as agility, balance, coordination, power, reaction time, and speed. The document emphasizes that regular practice is needed to improve skills and notes specific biomechanical principles like levers that are important to understand for skill development. It also discusses concepts like feedback, mental practice, and paralysis by analysis which are relevant to learning skills through practice.
This document provides guidance on strength and conditioning for basketball. It emphasizes the importance of practicing sport-specific movements through exercises like plyometrics and Olympic lifts. Progressions should move from basic to more advanced and focus on multi-joint exercises that train the entire body. Injury prevention is a key goal and can be achieved through balancing volume, flexibility, and addressing muscle imbalances. Testing helps measure improvements in areas like vertical jump and strength.
The document provides a no-equipment conditioning program called the "Not-Really-A-Program Program" to help athletes prepare for their upcoming season. The program focuses on core, balance, plyometrics, and strength training through bodyweight exercises. It outlines sample circuits for each month from June to August, getting progressively more challenging each month. Optional agility and speed drills are also provided to take training outside. The program is designed to be adaptable to individual schedules and require no equipment.
This document provides an overview of concepts and tests related to warm ups, physical fitness, and athletics events. It discusses the purpose and types of warm ups, and how to measure resting and working heart rate. It also outlines several physical tests to assess stamina, flexibility, speed, and strength. Finally, it describes track and field athletics events like long jump, shot put, hurdles, relays, and high jump; and explains the key techniques and rules for each event.
Training programme log one of two refferaljordancore2014
Conor completed a 4-week training program focused on improving strength. In the first two weeks, Conor struggled with motivation but improved each session. In weeks 3 and 4, Conor made progress adding weight as he was well-rested. Conor enjoyed the intense sessions and saw the aches as signs of progress. At the end, Conor's hand grip strength was tested, with results of 50kg and 51kg.
This document provides guidance for judges on how to effectively judge CrossFit workouts. It discusses key responsibilities of judges such as watching movements closely, listening, and communicating clearly. It emphasizes the importance of positioning yourself to have a clear view, sticking to decisions on reps and no-reps, and answering athlete questions beforehand. The document also suggests exercises to help judges improve their reaction time and ability to count reps quickly and accurately.
13 Week training schedule for a 1,600m runner who will also run a leg on the 4 x 800m at the State Championship.
Please visit www.coachjayjohnson.com for all of the handouts. Search "2012 OATCCC clinic."
The document provides guidance on coaching program design and coaching athletes at different skill levels. It discusses the 5 W's to consider when designing a program - who is being coached, what exercises will be done, where the training will take place, when to provide coaching cues, and why specific exercises are included. It also provides tips for designing effective programs, coaching beginner, intermediate and advanced athletes, keeping cues short and simple, and avoiding overcoaching. The document emphasizes controlling variables, setting goals for each session/program, and pushing athletes to improve over time without progressing too quickly.
The document discusses how to structure a running practice, including warming up, dynamic stretches, aerobic runs, strides, and recovery. It emphasizes watching athletes closely during important workouts and being prepared to adjust the plan based on how the athletes are responding physically. The overall goal is to properly prepare and progress athletes throughout the practice while also coaching them effectively.
The document describes the stages of learning the bump pass in volleyball. In the cognitive stage, the learner makes many errors and does not understand the proper form. The practitioner provides frequent feedback and demonstrations. In the associative stage, the learner makes fewer errors, can self-correct, and starts refining the movement rather than just learning it. The practitioner provides less frequent feedback and lets the learner try multiple times before offering guidance.
This document outlines the program design principles for a football strength and conditioning program at Baylor Athletic Performance. It discusses analyzing the physical needs of football which include speed, strength, mobility, movement, and conditioning. For each area, it describes the demands of football and how to train each quality effectively. It emphasizes training the energy systems properly to fuel performance while allowing for recovery between plays. The document stresses understanding stressors from training and outside life so recovery can be managed appropriately.
This 20-day fitness unit plan teaches skills like weight lifting, cardio, endurance, and strength to 9th-12th grade students of varying skill levels. The unit will utilize facilities like the weight room, gym, track, and pool. Over the course of the unit, students will learn proper lifting techniques and perform assessments to track their progress. Each day focuses on a different fitness component, such as upper body weights, yoga, or cardio. Students will learn safety procedures for weight training and be assessed using methods like checklists, spreadsheets, and participation rubrics to evaluate their skill acquisition and physical fitness throughout the unit.
This document outlines coaching techniques for wide receivers and tight ends. It discusses the importance of attitude and expectations for these positions. It then details progression for practicing stance, starts, releases, blocking, and route running. Various drills are listed to improve skills like running, cutting, blocking, catching, and route techniques. The overall focus is on technical fundamentals and maximizing performance through repetition of skills.
Photography Poses – Immediately Improve Your Photographs!DanEitreim
The document discusses two photography poses that can immediately improve photographs - avoiding the "linebacker" pose and the "sumo wrestler" look. The linebacker pose has the subject facing straight on with wide shoulders to appear intimidating, but most subjects don't need to look intimidating, so it's better to turn the shoulders 45 degrees. The sumo wrestler look makes the subject appear fat, so minimize shadows to make the subject appear slimmer by having them wear dark clothing to hide shadows. Mastering these basic poses of turning shoulders at an angle and minimizing shadows can significantly improve amateur and even some professional photographs.
The document outlines a vertically integrated conjugate programming model for developing speed and power in rugby players. It includes dynamic warmups, max velocity and power exercises, strength training, circuits, games, and recovery sessions. Exercises progress from dynamic movements to medicine ball throws, sled work, jumps, Olympic lifts, squats and deadlifts. Training is divided into blocks focusing on aerobic capacity, anaerobic power, speed, size, metabolic conditioning or strength.
The document outlines Audra Wheeler's SMART goal to lose 2% of her body fat through a weekly weightlifting routine in her home gym. Her goal is specific, measurable, attainable, realistic and timely. She plans to measure her progress by tracking measurements before and after. Her routine includes upper and lower body exercises 3 times a week. Resources are free since she works out at home. Family support and stress relief are enabling factors, while schoolwork and injury could hinder progress. She evaluates exceeding her goal, lowering body fat from 26.5% to 24.1%, and will continue the routine.
The document provides guidance for gym instructors on using pulse raising equipment in session 5, including identifying suitable equipment, setting it up safely, and demonstrating its use to clients. It recommends including an upright bike, recumbent bike, treadmill, or cross trainer in sessions and provides health and safety checks as well as coaching points for demonstrating correct use and setup of each piece of equipment to clients. Instructors are advised to speak through each step constantly while demonstrating.
This document provides feedback from a coach to a sprinter, Filip, on his block start technique. The coach notes that Filip is strong but could improve his acceleration. His main areas for improvement are his setup position, first step, and first five steps out of the blocks. Specifically, the coach observes that Filip's setup rounds his back and prevents full extension. On his first step, Filip's lead arm does not extend high enough to drive his motion. By the third step, Filip has already come upright instead of maintaining his driving phase. The coach provides tips on adjusting Filip's block position and driving with power from his first step to carry his momentum farther down the track.
Uneven Bar Release Moves Tony Retrosi LectureGymMomentum
It is important to set the foundation fairly early for girls to start working on Major release moves. It takes time and patience but the reward is great release moves.
Planning Training for Distance Running 1Bill Peyton
This document provides an overview of a training plan for distance running in three parts. Part one outlines a basic training plan with three blocks: base building, track season training, and specific event training leading up to a race. It describes different types of runs and workouts to include each week like long runs, tempos, intervals, and hills. Part two shares advice from experts on training philosophies, including emphasizing aerobic base building, conservative training, cross training, and mental preparation. Part three will provide opportunities for individualizing a training plan with further research.
This document provides guidance on progressions for training high school hurdlers. It outlines the physical attributes of good hurdlers, including height and speed. It recommends identifying athletes with coordination early and focusing on drills to correct technique flaws. A variety of drills are described to work on different hurdling skills from basic mini-hurdle drills to advanced running drills, starting techniques, and lead and trail leg form over the hurdle. Emphasis is placed on repetition, developing hurdling as a long-term skill, and continually improving speed and endurance aspects specific to 100m/110m and 300m/400m hurdlers.
Performance Development for Lacrosse
As a successful lacrosse coach, Coach Eric Lamb shows how he strengthens his players. He breaks down Lacrosse position by position and shows how beneficial is strength and conditioning philosophy is to his lacrosse athletes. Lacrosse is a sport where different positions can benefit from different lifts and workouts. Limestone has been an extremely successful lacrosse team, whose workouts play a huge role in their success.
This document discusses skills and practice related to physical activity. It defines different types of skills including motor skills, sport skills, and performance skills. It also discusses components of skill-related fitness such as agility, balance, coordination, power, reaction time, and speed. The document emphasizes that regular practice is needed to improve skills and notes specific biomechanical principles like levers that are important to understand for skill development. It also discusses concepts like feedback, mental practice, and paralysis by analysis which are relevant to learning skills through practice.
This document provides guidance on strength and conditioning for basketball. It emphasizes the importance of practicing sport-specific movements through exercises like plyometrics and Olympic lifts. Progressions should move from basic to more advanced and focus on multi-joint exercises that train the entire body. Injury prevention is a key goal and can be achieved through balancing volume, flexibility, and addressing muscle imbalances. Testing helps measure improvements in areas like vertical jump and strength.
The document provides a no-equipment conditioning program called the "Not-Really-A-Program Program" to help athletes prepare for their upcoming season. The program focuses on core, balance, plyometrics, and strength training through bodyweight exercises. It outlines sample circuits for each month from June to August, getting progressively more challenging each month. Optional agility and speed drills are also provided to take training outside. The program is designed to be adaptable to individual schedules and require no equipment.
This document provides an overview of concepts and tests related to warm ups, physical fitness, and athletics events. It discusses the purpose and types of warm ups, and how to measure resting and working heart rate. It also outlines several physical tests to assess stamina, flexibility, speed, and strength. Finally, it describes track and field athletics events like long jump, shot put, hurdles, relays, and high jump; and explains the key techniques and rules for each event.
As a runner, it’s important that you do more than simply run. If you want your sessions to be long, fast, and strong, it’s vital to support your body’s capacity to consistently do this. Here’s why strength training for runners is so essential, plus some simple exercises you can try at home, in the park, or at the gym.
This document outlines an extended day fitness program that includes warm-up and cool-down activities, class rules and policies, weekly activity plans for different age groups, and objectives to promote physical fitness and teamwork among elementary school students through 45-minute fitness sessions held Monday through Friday after school. The program is designed and overseen by Thomas Noah and Alison Santoro to create a structured physical activity program for students.
The document is an excerpt from the "Survival Fitness" training manual by Sam Fury. It provides an overview of the manual's contents and guidelines for using it, including performing a superior stretch routine and strength exercises to work towards "Routine X", the recommended minimum fitness level. Safety precautions for training are emphasized. The excerpt then describes the superior stretch routine, which combines warm-up, cool-down, and stretching exercises to be done daily regardless of other planned physical activity.
This document contains notes and reflections from multiple training sessions focusing on acceleration and maximum velocity development. Key areas discussed include maintaining proper body positioning during drills, emphasizing force production and speed off the line, varying drill parameters to provide different challenges, and ensuring exercises replicate realistic game situations. Feedback is provided on what elements worked well and how future sessions could be improved.
This document provides instructions for 6 secret exercises used by physique champions:
1. Measured Movement Power Deadlift uses wooden planks to gradually increase the weight lifted over time for deadlifts.
2. Tensile Contraction Leg Curl is an improvised leg curl using an adjustable sit-up board.
3. Expander Cable Lat-Pulls involve pulling cable handles apart in short ranges to target the lats.
4. Gironda Prone-Dumbbell Rowing is done laying facedown on an elevated bench to target the outer lats.
5. Compound Towel-Chins-Lever combines towel chin-ups with a kneeling position
This document provides instructions for students to complete a series of fitness tests to assess their current fitness levels. The tests include a one-mile walk, pushups, partial curl-ups, sit and reach flexibility test, and vertical jump. Students are instructed to perform each test alone and record their results honestly. They will then calculate their overall score to determine their current fitness level and receive recommendations for physical activities to perform that week based on that level. The goal is for students to understand their baseline fitness and get a personalized workout plan.
The document summarizes a student's use of self-management techniques to increase their core workouts from once in a while to 6 days a week. The student used a performance management contingency where they would lose their iPod privileges if they missed a core workout, set a daily deadline of 11pm, and had their roommate monitor their progress. This intervention was successful in improving their core strength over 8 weeks as measured by their ability to hold a plank for longer. The student plans to continue self-managing their workouts through the school year by changing their contingency and adding sample workout routines.
The document contains notes from several training sessions on sport training principles: specificity, progression, overload, reversibility, tedium, and muscle confusion. Examples are provided for how to apply each principle to a push-up workout routine, including increasing reps and sets over multiple weeks. Participants are quizzed on identifying the principle being demonstrated by various sample workout adjustments. The agenda includes reviewing principles through quiz questions and practicing dance choreography.
New sports discipline that combines elements of strength, endurance, and physique. It involves rounds of physique assessment, pullups/dips for strength, and rowing or plyometrics for endurance. Competitions have men's and women's categories and are organized by the IFBB to promote fitness as a lifestyle worldwide.
The document provides guidelines and instructions for the TT Bodyweight Cardio 400 workout program. It includes descriptions of bodyweight exercises to be performed in circuits and rounds, with the goal of completing 400 total reps across workouts. Safety tips are provided and it is recommended to get clearance from a doctor before starting. The program involves 3 days per week of bodyweight training using exercises like squats, lunges, pushups and more in circuits and rounds to elevate heart rate and burn fat in a short amount of time.
Gym Bloopers: 7 Common Gym Mistakes and how to correct them. (MUS Wellness We...MUSWellness
This document provides tips for common mistakes made at the gym and how to avoid them. It identifies 7 common "gym archetypes" such as the wanderer who doesn't have a plan, the overachiever who does too much too soon, and the curler who focuses too much on isolation exercises. The document recommends having a purpose and plan for your workouts, varying intensity, training the whole body with compound movements, using proper form, and not overdoing it. The overall message is to train smart by focusing on fundamentals and consistency over time.
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The Golden Group is over. Can a new group step up? Two years ago, Kevin De Bruyne plunged Belgium’s Euro 2024 plans into disorder when he claimed the team was “too old” to win in an interview with The Protector. That Belgian squad had 10 players over 30 and the maximum average age of any Euro Cup 2024 team at the competition. A group-stage exit and just one goal at the World Cup put Belgium on course for a restructure.
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Coach Domenico Tedesco has managed a tactical shakeup and a regular exit for some of the oldest players. Experienced bests remain, not least the 37-year-old Jan Vertonghen in defense, the 32-year-old De Bruyne himself in midfield, and 31-year-old Romelu Lukaku up visible.
Still, younger actors like De Bruyne’s Manchester City partner Jeremy Doku bring fresh vitality to the team. Euro Cup Germany Qualifying unbeaten with just four goals allowed from eight games was a welcome sign of accomplishment back on track under Tedesco.
The only other squad in Group E besides Belgium to UEFA Euro 2024 qualify unbeaten, Romania was awestruck by winning a group that also checked Switzerland and Israel. Still, Euro 2024 will test a squad sorely lacking in top-level skill.
Euro 2024: Belgium's Transition from Golden Generation to New Hope
Tottenham guardian Vlad Dragusin is the only Euro Cup 2024 squad member singing regularly for one of Europe’s top clubs this flavor. He even played only nine Premier League games since adoption in January. Goalkeeper Horatiu Moldovan is a stoppage at Atletico Madrid.
There’s a link to the beauty days of Romanian soccer with midfielder Ianis Hagi, son of Gheorghe Hagi, who assisted the team to the rounds of the 1994 World Cup and Euro 2000.
We are only a combine of days away from the UEFA Euro 2024 curtain raiser. The 24 squads are winding up their provisions and getting ready to give it their all to life the wanted Euro Cup Final trophy on July 14. Spread across six clusters, the first hurdle in the knockout phase will be the plump of 16.
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Germany and Scotland will take things off before we get into overdrive in two weeks. Meanwhile, Belgium will be longing to bounce back after a horrendous 2022 FIFA World Cup movement, which ended in the group stage.
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Roberto Martinez completed the way for Domenico Tedesco, who has overseen a compact start to his tenure. The 38-year-old will be assured heading into the group stage
Nathan Heddleston Teacher Us Advanced Hurdle Techniques
1. Advanced Hurdle Technique
Coach Tyler Mettille & Coach Nate Heddleston
Youngstown State University The University of Mount Union
for 100 & 110 hurdles
2.
3. Where We Seek Improvement
I. Top-end and Fitness:
What we do on interval day and away
from the hurdles
II. Start:
What we do from the block to hurdle 1
(H1)
III. Body Orientation & Hurdle
Mechanics:
What we do over the hurdles
IV. Ground Mechanics:
What we do into and off-the-back of
the hurdles
4. I. Top-End and Fitness
A Regular Week:
● Monday: Hurdle form work
● Tuesday: Intervals / Race
● *Wednesday: Off / Tempos
● Thursday: Hurdle workout / Tempos
● *Friday: Premeet
● Saturday: Run FAST
● Sunday: Off / Practice good life habits
● *Wednesday is the best day to work
secondary events (*Friday works as well)
Tips:
● Listen to your athletes’ bodies and your
instincts because hurdling is HARD.
● Establish DAY 1 that their average days
are going to be longer than those of most
jumpers and sprinters.
● Hurdlers (and all other technique athletes)
will want to work on actual hurdling way
more than the rest of the race, which is
important, but it is just one part.
5. Day-by-Day: Technique Day (Mon)
Warm-up with speed work, hurdle mobility, hamstring activators, 5-step, and
flies--hurdle mob on hurdle days is the only difference
Don’t time rests. Make them long and functional.
Correct one or two items at a time and make short cues for them so that you can
use them on race day: examples: “Body IN!” “Go-to-Guns!” “Rip off-the-back!”
--Coach Crazy Mom and Lunatic Dad with these!
All improvements take alert attention and mental effort by the athlete; however,
there are some changes that just need to be explained and then implemented
over-the-top, while others that need to be drilled into them… literally.
6. Hurdle Mob (möb): lead and trail
If you can’t hear IMPACT, it is not right.
*Start with walking. *Move to skipping.
*Drive knee-to-chest. *Arms just as important.
*Lean (cue: “body in”). *Lead leg PAST hurdle.
*Careful of hurdle base. *Arms just as important.
7. Hurdle Mob (möb): Over-the-Top and Your Baby
“Babies” MUST be transferable.
*Dorsiflex until impact. *Impact harder here.
*Trail leg through lead. *Arms just as important.
*We have “bonus drills” and “babies”. *This is Mason’s baby.
*NOTE:reiterates a purpose of ours. *Drill intensely.
8. Technique Day continued
A simple base idea:
3-12 reps
1-3 over H1
1-3 over H2
1-2 over H3-4
1-2 over H5-8
1-2 over H8-12
(LATE in the season,
back-half of race)
Tips:
● Don’t coach or focus on bad
reps. If early reps are always
bad, warmup is likely lacking.
● Make athletes watch one
another.
● Use video whenever you can.
● Take split times, but make
athletes remember what good
ones are for them
● CONSTANTLY remind them
that speed is essential
9. Day-by-Day: Interval Day… when no one wants to be friends
You’re a track coach, so be a track coach.
Treat hurdlers like sprinters on these days. RACE.
Remember that you can always add hurdles to various places in interval reps, if
you are short on days, as long as they are at the beginning and the rest is
adequately long.
Hurdlers need to run with people beside them:
pushing them, rattling hurdles, simulating racing, etc.
10. Day-by-Day: Tempos
Tempo day can be added to any day when they hurdle, if there aren’t enough days
in the week. LISTEN: there will NEVER be enough days in the week. If you figure
out a way that there can be 8 (or 9) days in a week to train hurdlers, PLEASE
contact me IMMEDIATELY!
When adding tempos to hurdle days, have the hurdlers do half of whatever your
sprinters are doing.
Tempo reps should be 4-8 reps of 150-200 meters at around 70% intensity.
When they are sore, they need them more than ever. We tempo to feel good.
11. Day-by-Day: The Hurdle Workout
Hurdle races are built from front to back, so make the first part fast first.
These days are for hurdle endurance, so time rests.
USE THE CUES that you put into place on the early days. Coaching and
feedback should be quicker. Don’t let them control these with their concerns by
confusing them with hurdle technique day. REMEMBER: Cues are great for
those crazy moms and dads, as well as headcase athletes!
Push through anything but risk. If they’re tired, push them until their form breaks
down; then, stop. If anything (viz. a hammy or an old injury) starts hurting, STOP.
12. Hurdle Workout Day continued
SEE AKI BUA (end) for early season example (endurance, utterly exhausting).
SEE FUNDERDOME (vid below) for late season example (back-half of the race).
10-step start; 5-step reacceleration
Here is a base idea:
● Rep through H2--2 minute rest--Rep through H2--8 min rest
● Rep through H4--2 minute rest--Rep through H4--10 min rest
● Rep through H6--3 minute rest--Rep through H6--12 min rest
These are challenging so be sure to adjust as needed… and remember: they can
time their own rests; don’t kill yourself with your giant rosters.
13. Premeet
These days are to feel good below the waist and above the shoulders, so:
● Limit reps
● Stop when they get it right so that you can...
● End on a good rep
● Reinforce those cues: review for the test
They’re going to be goofy because of all the energy that YOU put in their bodies.
Allow them to enjoy themselves; track is stressful enough.
14. Meet Day! LET’S GO!!
FOR THE LOVE OF GOD, GO FAST!
● Cues again.
● (say “hello” & then) Be a boyfriend/girlfriend or son/daughter after competition.
Let’s talk about variables.
● Video Race to review later.
● Put a time limit on pouting
● Celebrate or learn (or both)--vid.
15. II. The Start
“Hey, why did he put this picture if this introduces
the part of the presentation on starts?”
BECAUSE That’s over hurdle 1.
Guess who won.
16. A hurdler’s drive phase has to be shorter because she or he has to visually
acquire the hurdle. I solved a big problem (female) at our 5-meter line.
Teach low-heel recovery (unless you’re a dinosaur). The days of driving
up-and-down out of a block are long over. See either of us for a clinic on that, if
you need to learn. No worries, I taught it when I was a high school coach too.
8-Step them. Just do it. You don’t need to teach them 7, and 9 is too many unless
they’re a short female. If they sprint, they’re probably right on.
Momentum to H1 is crucial, so always remind them: Pretty may be good on social
media, but in this sport, reps only matter if they’re as fast as it can possibly be.
The Start Specific to The Hurdle Race
17. When improving a hurdler’s start, understand the risks versus rewards:
● The starting blocks are boom or bust: if they aren’t using them properly or if
they aren’t strong enough, the blocks are slowing them down.
● They need to attack the hurdle, so do it without the barrier (or with the hurdle
down) a couple times per week.
● If it ain’t broke, don’t fix it (at least until everything else is pretty strong)
● H1 is often a little different looking from other hurdles. As things change,
revisit H1 versus H2 and remind athletes of good habits.
● If I haven’t mentioned this yet: SWEET HEAVENS, GO FAST!
The Start continued
19. Before Body Orientation & Advanced Hurdle Mechanics
...a refresher on basic hurdle mechanics:
● Lead Arm--Check the watch (then hammer down)
● Trail Arm--Go to holster (then drive up)
● Lead Leg--Kick in the door
● *Trail Leg--flat past the hurdle and down THROUGH the track (leave dents)
● Torso--LEAN
● *I love you, but PLEASE stop telling them to “REEEEACH” with their trail legs
20. Make everything transferrable.
Yes, there is a whole slide about this.
If you’ve ever been around a start line at a hurdle race, you know that there is no
shortage of hurdle drills. Why do we need all these things? I used to worry: am I
leaving all these things out of my training?
An idea isn’t a good idea just because you had it.
If a drill isn’t warming the athlete up, increasing mobility or good habits, or
improving their speed or form, DUDE, why are they doing it?
Step-step-step: “hey coach, why don’t we do that?”
21. Going into a hurdle, athletes should do a cut-step.
This is THE LAST thing that I work on, and it should be for you too because an
athlete will be almost always be TRULY ELITE before she or he is hot on the
hurdles.
I like to drill it in because I don’t like them thinking too hard at initial attack.
Here is a great link (if you ever need it):
https://www.youtube.com/watch?v=P493svYg3wY
22. I am big advocate of 5-stepping (over
step-step-step) because it gives room
before and after the barrier to practice
good habits.
We 5-step every time we hurdle.
Practice being “FAST IN THE AIR”
Get back down to the ground with
special help from the lead arm.
Over-the-Top
23. IV. Off-the-Back: this is my secret
● Lead leg gets down quickly and as vertically as possible
● Arms return to sprint positions (holster and face), NOT behind and NOT wide
● Trail leg hammers down
These cues dictate:
● Proper tempo and speed between hurdles
● Speed at the end of the race
● Whether shorter athletes three-step properly or at all
24. Body orientation will either help a
hurdler get down-the-track or pull
her/him backwards.
Hurdler must be square (shoulders).
Arms must be in sprint position.
Hurdler must force tail leg straight down
to rip-off-the-back of it, and that is where
a hurdler can drop that annoying
competitor beside her or him.
Return to running form before trail leg reaches the track
25. The impact the trail foot makes with the track creates
a re-accelerating force that will put them closer to the
next hurdle. It will. Trust me. Reaching is a bandaid.
27. Tyler Mettille
Youngstown State University
Assistant Track & Field Coach
Recruiting Coordinator
tsmettille@ysu.edu
https://youtu.be/mpuwwAursGA
Nate Heddleston
The University of Mount Union
Assistant Track & Field Coach
heddlenl@mountunion.edu
Team Twitter: @UMUTFXC
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