A continuation of game coaching

1. BASIC COACHING
BY: WALLY B. ESPINO
BASIC COACHING

2. Day
1 COACHING PROCESS FROM KIDS TO ELITE, ADAPTED ATHLETICS, GROWTH &
DEVELOPMENT YOUTH TRAINING PRINCIPLES, ADAPTATION AND PERFORMANCE
CAPACITY
2 SPEED TRAINING, HURDLES TRAINING, JUMPS TRAINING PV AND HJ, JUMPS TRAINING LJ
& TJ, TRAINING SKILLS, COACHES EYE.
3 THROWS TRAINING JAVELIN& HAMMER, THROWS TRAINING SHOT & DISCUS, STRENGTH
TRAINING I, STRENGTH TRAINING II , DEVELOPING FITNESS AND INJURY PREVENTION
4 DEVELOPING NMS STRENGTH, TRAINING PLANNING, MICRO CYCLE, ENDURANCE
TRAINING, ENDURANCE TRAINING, DEVELOPING ENDURANCE LOAD MONITORING
5 DEVELOPING MENTAL SKILLS, MC PUZZLE I, MC PUZZLE II, MC PUZZLE III, FEEDBACK

3. Duration
(Possible
Time)
(8:00-9:00) (9:15-10:00) (10:30-11-15) (11:30-12:50) Lunch (14:30-15-15) (15:30-17:30)
Day 1 Opening ceremony
Orientation
Ltda:coaching
process for
kids to elite
Generation ’y’
adapted
athletics
Growth&
Development
Youth Training Adaptation &
Performance
capacity
Day 2 Speed Training Hurdle
training
Jumps Training
PV & HJ
Jumpd Training LJ
& TJ
Training Skill “Coaches eye”
Day 3 Throws Training
Javeline &
Hammer
Throws
Training Shot
& Discus
MLD training
Steeple & RW
Strenght Training I Strenght Training II Developing
fitness &Injury
Prevention
Day 4 Developing NMS
Strenght
Training
Planning
MicroCycle
Introduction
Puzzle
Endurance
Training I
Endurance
Training II
Developing
Endurance
(Load
Monitoring
Day 5 Developing Mental
Skill
Mc Puzzle I
cp
Mc Puzzle II cp Mc Puzzle III cp Feed back Closing
General Theory Planning Specific Theory Practical

4. THE ROLE OF COACH
Did You Know?
As a coach you may be asked.. At sometimes...to be a person “of many part”
Can you perform the following role:
A Teacher passing on information and ideas?
A Trainer improving athlete’s fitness?
A motivator instilling positive resolute approach?
A Disciplinarian firm but fair?
An organizer of practices, officials, and parents?
A public relation officer?
A planner?
A fund raiser?
An Advisor and Counsellor?
A Friend supporting and nurturing?
A Scientist analyzing , testing, and evaluating?
A Student watching ,asking questions, listening , learning?

5. ARE THERE SOME ROLE YOU’RE NOT
PREPARED TO UNDERTAKE?

6. STYLES OF COACHING:
Authoritarian Coach
• A command coach.
• Strict; disciplined
• Punishes frequently.
• Good team spirit when winning; dissension when losing.
• Has the personality to handle being “hated” in order to have
respect.

7. BUSINESS-LIKE COACH
• Not people-oriented.
• Is keen on seeing the job done.
• Expect 100% effort at all times

8. NICE GUY COACH
• Player sometimes take advantage of coach’s
personable; co-operative nature.
• Gets on well with athletes of similar temperament who
are likely to be already self disciplined.

9. INTENSE COACH
• Transmits anxiety by his
“uptight” attitude.

10. EASY GOING COACH
• Casual or submissive.
• Gives impression of not being serious.

11. A COACHING PHILOSOPHY
A philosophy is a set of guidelines to govern our action.
It comes from:
• Ideas formed our experiences.
• Opinions gained from the knowledge we gather.
• Our hope for the future.
Developing a successful coaching philosophy is based on:
• Knowing why coaches coach.
• Knowing why athletes participate.
• Considering the opinion of other.
• Communicating your philosophy to other.

12. Why have you decided to take on coaching?
Consider the following reasons for coaching provided by group of coaches:
∙ To contribute to the overall growth of other people.
∙ I have a good time when I’m coaching.
∙ I like the recognition.
∙ I want to be known as a winning coach.
∙ I like to see other having good time.
∙ I like to help others.
∙ I like the sense of control I get from coaching.
∙ I like to see the players improve.
∙ It makes me feel I’m doing something worthwhile.
∙ I like to put something back into sport.

13. Why do Athlete’s take part in sport?
It is important for prospective coached to consider what the athlete under
their charge wish to get out of being involved in their particular program. If this is
done , there is much less likelihood of there being conflicts and understanding in
the future.
The following are some of the reason athletes take part in sport:
∙ Achievement.
∙ A feeling of direction.
∙ Friendship.
∙ A feeling of belonging to a group or a cause.
∙ Simply for a thrill.

14. What sort of things do parents require of sport programs?
∙ Safety
∙ Fun
∙ Child minding service
∙ Family involvement
∙ Success
∙ Ground laid for future sporting success
∙ Reduce cost
∙ Other.

15. What outcomes do administrator expect from their program?
∙ Revenue
∙ Future champions
∙ Personal achievement
∙ Satisfaction from seeing athletes improve.
∙ Involvement with their own children
∙ Other.

16. Setting the goal of the program as step 2 in formulating you philosophy
Having considered the kind of things the athletes, parents, officials, and of course you
wish to get out of a sporting experience, it is then time to formulate some common goals so that
everyone can focus their effort in the same direction.
The word goal, Aims, objectives, targets etc. essentially mean the same thing ; they are
statements by which the success of our program can be judge.
Success means different things to different people:
∙ How do you measure it?
∙ Is it a coach’s greatest motivation?
∙ Does this is mean winning at any cost?

17. Characteristics of Goals
The goal that you set should be:
Measurable
∙ Each player will get equal time in games over the season.
∙ The team will finish higher in the league than last year.
∙ Players will better their score on a skill circuit.
∙ Athletes will better their time by 10%.
Observable
∙ Some goal are easily seen, such as score, time, skill drill, but even the more abstract goal such
as enjoyment or keenness can be observed by watching the face of the athletes or taking
note of how many athletes attend practice each week; if they’re not keen, they won’t turn up.

18. Challenging
∙ Goal should challenge athletes and inspire into improvement.
Achievable and believable
∙ While goals should challenge they should also be realistic. The coach should not set the goal
of the program, taking into account the standard of the athletes at hand, but also discuss the
goals within the group to convince the members they can reach the standard set.
Short term and Long term
∙ An athlete is more likely to believe that a program goal(long term)can be achieved if it is
broken into easier goals along the way( short term).

19. Sprinting Training

20. Phase Description
Each stride comprise a support phase ( which can be divided into front support phase and a drive phase) and a flight
phase9 which cab be divided into a front swinging phase and recovery phase).
In the support phase the sprinter’s body is decelerated( front support) then accelerated (drive).
In the flight phase the free leg swings ahead of the sprinter’s body and extends for the touchdown( front swing)
while most recent support leg bends and swings to the sprinter’s body(recovery).

21. Support Phase
Objectives:
∙ To minimize deceleration and touchdown and to maximize forward drive.
Technical Characteristics:
∙ Landing is on the ball of the foot.
∙ Knee bend of the support leg is minimal during amortization; swing leg is double up.
∙ Hip, knee and ankle joints of the support leg are strongly extended at takeoff.
∙ Thigh of the swing leg rises quickly towards a horizontal position.

22. Flight phase
Objectives:
∙ Knee of swing leg moves forwards and upwards( to continue the drive and increase stride
length)
∙ Knee of the support leg flexes markedly in the recovery phase (to achieve a short pendulum)
∙ Arm swing is active but relaxed.
∙ Next support leg sweeps backwards9 to minimize the braking action at touchdown.)

23. Basic exercises
Use the basic exercises to complete the warm -up:
∙ Next kick_ up
∙ Ankling.
∙ High-knee
∙ High-knee with extension.
To develop basic running skills .
Basic Drills
∙ Combination and variation.
∙ Combination and transition
∙ Arm action.
∙ In and out.
To develop sprinting skill and co-ordination.

24. Resistance run
∙ Use the resistance of partner or an implement.
∙ Do not exaggerate.
∙ Ensure full extension of support leg and specific strength.
To develop the drive phase and short ground contacts.
Pursuit runs
∙ Use a stick or rope(1.5m).
∙ Jog in line.
∙ Front runner release the stick (or rope) to initiate the pursuit.
To develop reaction speed and acceleration.

25. Acceleration Runs
∙ Mark a 6m zone.
∙ Partner waits at the end of the zone.
∙ Accelerate when the incoming partner enter the zone.
To develop acceleration and maximum speed.
Flying start 20 meters sprint
∙ Mark a zone of 20m.
∙ Use 20-30m approach.
∙ Run through the zone at maximum speed.
To develop maximum speed.

26. OBJECTIVE:
To provide some suggested programs for young or inexperience
athletes competing in the 100m, 200m, 400m,and the sprint hurdle
events.
Before you start:
Prior to starting any training program it is recommend that you have a
medical examination to ensure it is safe for you to do so. Any application of this
training program is at the athlete’s own discretion and risk.

27. Overview:
The season’s training program is based on the six phases detailed on my Planning page
where each phase comprises of a repeated four week plan. The work load in the first three
weeks of the plan should increase each week ( easy, medium, hard ) and the 4th
week comprise
of active recovery and evaluation tests to monitor training progress. The aim of the 4th
week
cycle is to build the athlete up to a level of fitness (3 weeks ), allow recovery ( 1 week ) build you
up to higher level of fitness, allow recovery and so on. Remember a plan is athlete specific and
the results of the tests in the 4th
week can be used to adjust the training in the next four week
cycle to address any limitations.

28. COACHING POINTS
Athletes must focus on the following:
1. Running tall
2. Arms (elbows ) are driven back not across the
body
3. Shoulders are relaxed
4. Drive and land on the ball of the foot

29. Year Training Program
The plan is based on three training sessions per week with the major competition
being in phase 6.The duration of each phase could be as follows:
Phase 1 16 weeks
Phase 2 8 weeks
Phase 3 8 weeks
Phase 4 8 weeks
Phase 5 8 weeks
Phase 6 4 weeks

30. The objective of each phase is as follows:
Phase 1 – General development of strength, mobility, endurance and basic technique
Phase 2 – Development of specific fitness and advance technical skills
Phase 3 – Competition experience achievement of qualification times for main
competition
Phase 4 – Adjustment of technical model, preparation for the main competition
Phase 5 – Competition experience and achievement of outdoor objectives
Phase 6 – Active recovery – planning preparation for next season

31. Key to notations and terms used m= meters, mins= minutes
1-4 x 2-5 x 30- 100 m 1 to 4 sets of 2 to 5 repetitions of a distance between 30 and 100 meters
Phase 1 Day
Tuesday • Technique runs 2-3 x 3-5 x 30m -90m
• General strength- Circuit or weight training
Thursday • Special exercises- combining specific strengths,
mobility and coordination 30- 60 mins
• Repetition runs 1-3 x 3-5 x 100- 150m, good running
technique
Sunday 2nd
event technique
• 20- 30 mins special exercise for 2nd
event
• Repetition runs 1-2 x 3-6 x 200- 300m
Notes:
Hurdles are used in the technique runs and special exercises for hurdles
400m athletes- their repetition runs are 1-2 x 3-6 x 300- 400m on Sunday
Each training session to include an appropriate warm up and warm down.

32. Phase 2
Day
Tuesday • Sprint speed 2-3 x 3-6 x 20- 40m rolling start or start technique 1-2 x 4- 6 x 30-40m
• Or acceleration 1-2 x 3-4 x 50 -80m or 1-2 x 3-4 x 30m accelerate, 30m decelerate, 30m
accelerate
• General strength- Circuit or weight training
Thursday • Special exercises- combining specific strength, mobility and coordination 30- 60 mins
• Repetition runs 1-3 x 2-4 x 120 – 150m or 2-4 x ( 150m,120m, 90m) or 2-4
x( 120m,90m, 60m)
Sunday 2nd
event technique
• Sprint technique or 20 mins special exercises for 2nd
event
• Repetition runs 1-2 x 2-4 x 200-300m or 100m, 200m, 300m, 200m,100m or 300m,
250m,200m,150m,100m
Notes : Hurdlers use hurdles wherever possible

33. 400m Athletes
Day
Thursday • 2nd
session1-3 x3-5 x 120-200m or -5 x ( 180m, 150m,
120m) or 3-5 x (150m, 120m, 150m)
Sunday • 3rd
session 2-3 x 2-4 x 300-500m or 250m or
250m ,350m,450, 350m, 250m or 600m, 500m, 400m,
300m, 200m, 100m
Hurdlers use runs over sections of the race e.g 200m hurdles
and 300m hurdles for 400m hurdler, 3 hurdles, 5 hurdles, 7 hurdles
for high hurdler. These are built into repetition runs or technique
runs or special exercises.
Each training session to include an appropriate warm up and
warm down.

34. Phase 3
Day
Tuesday Technique practices as required, including relay practice.
• Special endurance ( speed) 2-3 x full recovery runs over racing distance +
20% ( 100,200 high hurdles or 3-4 x full recovery runs over 350m or 300m or
250m ( 400m and low hurdles) or 2-3 x full recovery special task runs e.g
300m 70% racing pace- then as fast as possible for 150m (400m and 400
hurdles) .
Thursday • Special exercises and drills for speed and elastic strength.
• Sprint speed 2-3 x 3-4 x 20-40m rolling (100, 200m high hurdles) or 2-4 x 150-
250m from blocks (400m and 400 hurdles).
Sunday • Competition or Technique practices as required or 6-12 x150m stride, 250m
walk recovery.

35. Phase 4
Day
Tuesday • Sprint speed 2-3 x 3-6 x 20m-40m rolling start or Start technique
1- x 4-6 x 30m-40m or acceleration1-2 x 3-4 x 30m accelerate,
30m decelerate, 30m accelerate
• General strength- Circuit or weight training
Thursday • Special exercises- combining specific strength, mobility and
coordination 30-60 mins
• Repetition runs 1-3 x 2-4 x 120m – 150m or 2-4 x (150m,120m,
909m) or 2-4 x (120m 90m,60m)
Sunday • Competition or Technique practices as required or 6-12 x 150m
stride, 250m walk recovery

36. JUMPS TRAINING

37. Phase description:
The high jump is divided into the following phases: Approach, Takeoff, Flight, And Landing.
∙ In the approach phase the jumper accelerate and prepare for the takeoff.
∙ In the takeoff phase the jumper generates vertical velocity and initiates rotation necessary for bar clearance.
∙ In the flight phase the jumper rises to the bar and then clear it.
∙ In the landing phase the jumper safely completes the jump.

38. Phase description:
The long jump is divided into following phase: approach, take-off, flight and landing.
In the approach speed phase the jumper accelerates to optimum speed.
In the take-off phase the jumper generates vertical velocity and minimize the loss of horizontal velocity.
In the flight phase the jumper maximizes the potential distance of the flight path and minimize the loss of
distance at the touchdown.

39. Phase Description:
The triple jump is divided into the following phases: Approach, hop, step, jump, the hop , step and jump can each be
divided into takeoff, flight and landing.
∙ In the approach phase the jumper accelerate to a maximum controllable speed.
∙ In hop phase the jumper execute the movement quickly and flatly , covering about 35% of the overall distance.
∙ In the step phase the jumper covers about 30% of the overall distance. The step is the most critical part of triple jump. Its
duration should be equal to the hop.
∙ In the jump phase the jumper takes off with opposite leg and cover about 35% of overall distance.

40. The objective of this is to provide some suggested
programs for young or inexperienced athletes competing in the
long jump, high jump , triple jump and the pole vault events.
COACHING POINTS:
1. Fast controlled approach
2. Fast extension of ankle, knee and hip at take off
3. Long and thin in the air
4. Controlled landing

41. Phase 1 16 weeks
Phase 2 8 weeks
Phase 3 8 weeks
Phase 4 8 weeks
Phase 5 8 weeks
Phase 6 4 weeks
Year Training Program

42. The objective of each phase is as follows:
Phase 1 – General development of strength, mobility, endurance and basic technique
Phase 2 – Development of specific fitness and advance technical skills
Phase 3 – Competition experience achievement of qualification times for main
competition
Phase 4 – Adjustment of technical model, preparation for the main competition
Phase 5 – Competition experience and achievement of outdoor objectives
Phase 6 – Active recovery – planning preparation for next season

43. Day
Tuesday • Technique training- standing, 1-5 step, short approach. Longer approach for vaulters( 3- 6 x 4-
10 x practices) All aspects of jump/ vault are worked on.
• General strength- Circuit or Weight training.
Thursday • Exercises combining specific strength, mobility and coordination, 30-60 mins
• Repetition runs -1-3 x 3-5 x 100- 150m good running technique throughout
Sunday 2nd
selected event technique
• 20- 30 mins exercises for 2nd
selected event
• Repetition runs 1-2 x 3-6 x 150-250m
Phase 1

44. Day
Tuesday • Technique training- progressive intensity ( increase in strength and speed)
Long and Triple jump
• 3-6 x 4-10 x 7-15 jumps with rolling starts or high speed ‘touch –off’ jumps used in alternate sets with shorts
approach maximum height jumps, 4-6 x 4-6 alternating
Pole Vault
• 3-6 x 4-6 light pole approach vaults or 3-4 x3-5 x alternating light and normal pole; medium- full approach
vault
High Jump
• 3-6 x 4-10 x 3-5 stride approach or 4-6 x 4-6 alternate full and short approach
• General strength- Circuit or weight training.
Thursday • Exercises combining specific strength, mobility and coordination, 30-60 mins
• Repetition runs – 1-3 x 2-4 x120- 10m Or 2-4 x (150m, 120m,90m) or 2-4 x ( 120m, 90m,60m)
2nd
event technique
• Sprint speed 2-3 x 3-4 x 40m rolling start or Acceleration 2-3 x 3-4 x 40m standing start
• Repetition runs – 1-2 x 2-4 x 150-200m or 1-2 x 2-4 x 40m sprint – 40m decelerate – 40m sprint or 2-4 x 2-4 x
50m stride – 50m sprint
Phase 2
Notes:Pole vault – may work on vaulting technique on Sunday in place of 1nd event and also on Thursday as part of the special
exercise.
Each training session to include an appropriate warm up and warm down

45. Phase 3
Day
Tuesday • Techniques practices are required – including relay practice.
• 4-8 x 40m from standing and 3-6 x 150m fast and relaxed.
Thursday • 4-6 approach runs
• Short or full approach jumps as required
• 2-4 x 3-4 x 20-30m rolling – if athlete requires sharpness or 4-8 x 120m fast stride – if the athlete requires to
loosen off
Sunday • Competition or
• Exercises combining specific strength, mobility and coordination, 30 to 60 mins.
6-12 x 150m stride, 250m walk.
Notes:
Each training session to include an appropriate warm up and warm down

46. Phase 4
Day
Tuesday • Technique training – progressive intensity (increase in strength and speed)
Long and Triple Jump
• 3-6 x 4-10 x 7-15 stride jumps with rolling starts or high speed ‘touch-off’ jumps used in alternate sets with
short approach maximum high jumps, 4-6 x 4-6 alternating.
Pole Vault
• 3-6 x 4-6 light pole short approach vaults or 3-4 x 3-5 x alternating light and normal pole; medium – full
approach vault
High Jump
• 3-6 x 4-10 x 3-5 stride approach or 4-6 x 4-6 x alternate full and short approach
General strength – circuit or weight training
Thursday • Exercises combining specific strength, mobility and coordination, 30-60 mins.
• Repetition runs – 1-3 x 2-4 x 120-150m or 2-4 x (150-120-90m) or 2-4 x (120-90-60m)
Sunday 2nd
event technique
• Sprint speed 2-3 x 3-4 x 20-40m rolling start or Acceleration 2-3 x 3-4 x 20-40m standing start
• Repetition runs – 1-2 x 2-4 x 150-200m or 1-2 x 2-4 x 40m sprint – 40m decelerate – 40m sprint or 2-4 x 2-4 x
50m stride – 50m sprint.
Notes: Pole Vault – may work on vaulting technique on Sunday in place of 2nd
event and also on Thursday as part of the special
exercise.

47. Phase 5
Day
Tuesday • Technique practice as required – including relay practice.
• 4-8 x 40m from standing and 3-6 x 150m fast and relax.
Thursday • 4-6 approach runs
• Short or full approach jumps as required
• 2-4 x 3-4x 20-30 rolling- if athlete requires sharpness or 4-8 x 120m fast stride – if the athletes
requires to loosen off.
Sunday • Competition or exercise combining specific strength, mobility and coordination, 30-60 mins.
• 6-12 x 150 stride, 250 walk.
Notes:
Each training session to include an appropriate warm up and
warm down

48. High Jump – Training
Program

49. Day Preparation Phase Pre-Competition Phase Competition Phase
Monday Core stability work
3x30 sprint drills
Core stability work
3x30 sprint drills
High jump drills
2x300m
Complex training
Core stability work
3x30 sprint drills
Tuesday Core stability work
3x30 sprint drills
3x3x(100m,50m,100m)tempo runs
Core stability work
3x30 sprint drills
High jump drills
8x100m @90% effort
Core stability work
3x30 sprint drills
High jump drills
complex training
Wednesday rest rest rest
Thursday Core stability work
3x30 sprint drills
High jump drills
6x50m
Weight training
Core stability work
3x30 sprint drills
High jump drills
complex training
Core stability work
3x30 sprint drills
High jump drills
3x150m @ 100% effort
complex training
Friday Core stability work
3x30m sprint drills
High jump drills
6x200m
Core stability work
3x30m sprint drills
High jump drills
3x200m
rest
Saturday Core stability work
10x150m
Weight Training
Core stability work
5x15p @ 100% effort
Complex Training
competition
Sunday rest rest rest

50. High jump Fosbury
flop
The high jump comprises of three phases: Approach, Take off and the Flight
Factors to look for in the approach:
∙ 2 or 4 stride lead into check point
∙ Non take off foot hits checkpoint
∙ Followed by curved 5 stride approach to the take off point
∙ Final stride to be the fast hips kept high

51. TAKE OFF
• Take off point is approx 0.5 m to 0.75m from the near upright along the bar and out from the bar
• Take off foot is slightly ahead of the athlete’s body
• Take off foot plant is heel first to provide the maximum lever
• Take off foot is pointing towards a position halfway between the middle of the bar and the far upright
(10 degree to 20 degree)
• Take off foot is in alignment with the take off leg
• Hips are forward
• Inside shoulder is high
• The trunk is upright and leaning slightly back – not leaning towards the bar
• Hips are at 45 degree to the bar and the shoulders at 90 degree
• There is quick and vigorous movement of free limbs
• The inside shoulder does not drop in towards the bar
• Rotation comes from the non jumping side i.e. the free leg and shoulder pulling across the body
• The leg nearest the bar is driven up bent and high at opposite upright, thigh and foot parallel with the

52. Flight
Once off the ground factors to look for in the flight:
• Inside knee stays up at bar level
• Inside knee stays up at bar level
• Heels are pulled back towards the head (arching the back)
• Knees bent and wide apart
• Arms in a crucifix position or held by the side
• Head back and looking towards the far back corner of the mat (forces the hips to stay high)
• Once the hips are over the bar the legs are snapped straight from the knees
• Landing on the shoulders

53. High Jump Drills
In all drills stress “Trunk upright, hips forward and head high”.
• 2 x 20m walking – lifting the heel and stretching the ankle quickly. Walk back to recover.
• 2 x 20m bouncing ankle extension
• 2 x 20 bounding arm drill
• 5 x 3 or 5 stride vertical jump drill (ankle extension, free knee drive, arm action)
• Three stride practice jumps, concentrating on specific body parts (4 to 10 jumps)

54. Aerobic Training
• Half marathon speed (6:00/mile - 94 percent aerobic – 80 percent VO2 max)
• 10km speed (5:45/mile – 90 percent aerobic – 90 percent VO2 max)
• 5km speed (5:30/mile – 80 percent aerobic – 95 VO2 max)
• 3km speed (5:15/mile – 60 percent aerobic – 100 percent VO2 max
Aerobic Training
• 200m speed (95 percent anaerobic)
• 400m speed (83 percent anaerobic)
• 800m speed (67 percent anaerobic)
• 1,500m speed (95 percent anaerobic)

55. Pole Vault Drills

56. DAY PREPARATION PHASE PRE-COMPETITION COMPETITION PHASE
Monday Core stability
3x30m sprint drill
Pole vault drills
3x300m
Weight Training
Core stability
3x30m sprint drills
Pole vault drills
2x300m
Complex training
Core stability
3x30m sprint drills
Pole vault drills
2x200m @ 100% effort
Tuesday Core stability
3x30m sprint drills
3x3x(100m,50m,100m)
Tempo runs
Core stability
3x30m sprint drills
Pole vault drills
8x100m @ 90% effort
Core stability
3x30 sprint drills
Pole vault drills
Complex training
Wednesday Rest Rest Rest
Thursday Core stability
3x30 sprint drill
Pole vault drills
Weight Training
Core stability
3x30 sprint drill
Pole vault drills
Complex training
Core stability
3x30m sprint drills
3x150m@ 100% effort
Complex training
Friday Core stability
3x30m sprint drills
Pole Vault drills
6x200m
Core stability
3x30m sprint drills
Pole vault drills
3x200m
Rest
Saturday Core stability
10x150m
Weight Training
Core stability
5x150m 2 100% effort
Complex training
Competition
Sunday Rest Rest Rest

57. Plant Drill
The instruction for these drills are for a right handed jumper.
• Place the pole tip in the box or against a curb
• Hold the bar as normal
• Place the left foot directly under the right hand
• Look straight ahead and you should be able to see under your left hand
• Bring the right knee up and level with the hips
• The right toes are dorsiflexed (up) and directly below the right knee
• Put a mark where the left foot toes are on the ground

58. 1. Leaving the left foot stationary and the top hand above the head step back with
the right foot and put it on the ground a couple of feet behind the left foot
2. The hips, shoulders and top hand should be above the right foot with the left
foot on the plant mark
3. Step forward into the take-off position
4. Keep the hips, shoulders and top hand in line and vertical as they move forward
until the pole tip hits the back of the box or curb
5. Repeat the drill from 1
Keep the pole tip on the ground as it moves back and fourth in this
drill and do not lean on the pole when it hits the back of the box or
curb.

59. One step Plant Drill
∙ Start in the plant position
∙ Step back with the right foot
∙ Step back with the left foot
∙ Keep the right hand next to the ear
∙ Lift the pole tip 6” off the ground
∙ Step forward into the plant position raising the right hand straight up above the head
∙ Do not push the pole into the box
∙ Lower the pole tip as the hands rise
∙ The right hand should be completely extended before the pole tip reaches the back of the
box or the left foot touches the ground
∙ Do not let the left foot pass the left knee as it steps forward
∙ Make sure the toes of the right foot pull through under the hips and into the plant position
quickly
∙ Do not let the toes of the feet point back as they rise coming off each step

60. Two Step Plant
∙ Start in the plant position
∙ Step back with the right foot
∙ Step back with the left foot
∙ Step back with the right foot
∙ Lower the right hand to just above and along side the hip
∙ Raise the pole tip to the same height as the right hand
∙ Step forward into one step plant position raising the top hand to the ear and lowering the
pole tip as they move forward
∙ The feet should make the same turn-over as in the one step plant drill
∙ Continue moving forward into the plant position

61. Pole Carry
∙ Put a tape box on the runway or track with plenty of running room after the tape box
∙ Measure your step and put a tape mark (#1) at the starting point
∙ Put a tape mark (#2) two steps from the plant
∙ Stand on the (#2) tape mark, holding the pole horizontal in the two step plant position
∙ Place two hurdles, one on each side of the runway, ten yards from the first set of hurdles
∙ Place two hurdles, one on each side of the runway, ten yards from the second set of hurdles
∙ Now, you should have three sets or hurdles, ten yards apart and all set up at hip height

62. Plant Position Running
∙ Start at your run up starting mark (#1)
∙ Assume the plant up position with the pole tip 6” off the ground
∙ The right stays directly above the head trying to keep the hand high
∙ The left arm pushes up on the pole to maintain its position
∙ The left elbow is bent and slightly out to the side
∙ Do full approach runs in this position, keeping your running speed through the box
∙ Work on keeping the hands above the head while the feet maintain good turn over
∙ Try to keep the knees up
∙ Accelerate until a constant speed stride length is achieved, then maintain that stride length
∙ Keep running until you pass the box

63. Hurdle Drill
∙ Begin at your starting mark (#1) with a normal approach start with the pole up in the vertical
position
∙ Do the acceleration and pole drop phase of the approach
∙ When you reach the (#2) tape mark on the runway, the pole tip should be even with the top of
the hurdles and over the center of the runway
∙ Hold the pole in this position, level with the runway, until the pole tip reaches the second set
of hurdles
∙ Put the plant up on the next two steps
∙ Let the pole tip hit the ground when the plant goes up
∙ Hold the plant up until the body passes the last set of hurdles
∙ Try to maintain total body and pole stability and proper running technique
∙ Keep the stride length constant through this phase

64. Shot Putt Training Program

65. Phase description:
The linear shot put technique is divided into the following phases: Preparation, glide, delivery, and recovery.
∙ In the preparation phase the thrower is positioned for the start of the glide.
∙ In the glide phase the thrower and the shot are accelerated as the thrower prepares for the delivery.
∙ In the delivery phase additional velocity is produced and transferred to the shot before it is released.
∙ In the recovery phase the thrower braces and avoid fouling.

66. Phase description:
The rotational shotput technique is divided into four phase: preparation , turn , delivery and recovery.
∙ In the preparation phase the thrower moves to the optimum position to begin the turn and pre-tension is built.
∙ In the turn phase the shot is accelerated as the thrower moves to the optimum position for delivery.
∙ In the delivery phase additional velocity is transferred to the shot before it is released.
∙ In the recovery phase the thrower braces and avoid fouling.

67. Phase description:
The discus throw is divided into four phases; swing , turn, delivery and recovery.
∙ In the swing phase motion is initiated and the thrower moves into position for the turn.
∙ In the turn phase the discus id accelerated and the lower body rotates ahead of the upper body , producing pre-
tension.
∙ In the delivery phase additional velocity is produced and transferred to the discus before it is released.
∙ In the recovery phase the thrower braces and avoid fouling.

68. Phase description:
The javelin is divided in to the following phases: Approach ,5-Stride Rhythm, Delivery ( Which Is Part Of
The 5 Stride Rhythm) And Recovery.
∙ In approach phase the thrower and javelin are accelerated.
∙ In the 5-stride rhythm phase they are accelerated further as the thrower prepares for the delivery phase.
∙ In the delivery phase additional velocity is produced and transferred to the javelin before it is released.
In the recovery phase the thrower braces and avoid fouling.

69. Day Preparation Phase Pre-competion phase Comprtition Phase
Monday Short Drill
Weight Training
Core Stability Work
Hill Run
Full Shot Throws
Short Drill
Core Stability Work
Full Shot Throws
Core Stability Work
Tuesday Plyometrics - Bounding
Medicine Ball Work
Core Stability Work
Medicine Ball Work
Core Stability Work
8x30m Sprints
Medicine Ball Work
Core Stability Work
8x20m Sprints
Wednesday Core Stability Work Core Stability Work Core Stability Work
Thursday Rest Medicine Ball Work
Core Stability Work
8x50m Sprints
Medicine Ball Work
Core Stability Work
6x80m Sprints
Friday Plyometrics - Bounding
Core Stability Work
Medicine Ball Work
Full Shot Throws
Short Drill
Complex Training
Core Stability Work
Rest
Saturday Short Drill
Weight Training
Core Stability Work
8x100m Strides
Competition Or Rest Competition
Sunday Rest Rest Rest

70. Hill Training
Hill running has a strengthening effect as well as boosting your athlete’s power and is ideal for those athletes who
depend on high running speeds – football, rugby, basketball, cricket players and even runners. To reduce the
possibility of injury hill training should be conducted once the athlete has a good solid base of strength and
endurance.
What it does to you
In hill running, the athlete is using their body weight as a resistance to push against, so the driving muscles from
which their leg power is derived have to work harder. The technique to aim for is a “bouncy” style where the athlete
has a good knee lift and maximum range of movement in the ankle. They should aim to drive hard, pushing upwards
with their toes, flexing their ankle as much as possible, landing on the front part of the foot and then letting the heel
come down below the level of the toes as the weight is taken. This stretches the calf muscles upwards and
downwards as much as possible and applies resistance which overtime will improve their power and elasticity. The
athlete should look straight ahead as they run (not on their feet) and ensure their neck, shoulders and arms are free
of tension. Many experts believe that the “bouncy” action is more important than the speed at which the athlete
runs up the hills.

71. Hill work results in the calf muscles learning to contract more quickly and thereby generating work at a
higher rate, they become more powerful. The calf muscles achieves this by recruiting more muscle fibers around
two or three times as many when compared to running on flat. The “bouncy” action also improves the power of the
quads in the front of the thigh as they provide the high knee lift that is required. For the athlete, when competing in
their sport/event, it can mean higher running speeds and shorter footstrike times.
Hill training offers the following benefits:
∙ Helps develop power and muscle elasticity
∙ Improves stride frequency and length
∙ Develops coordination, encouraging the proper use of arm action during the driving phase and feet in the support
phase
∙ Develops control and stabilization as well as improved speed (downhill running)
∙ Promotes strength endurance
∙ Develops maximum speed and strength (short hills)
∙ Improves lactate tolerance (mixed hills)
The benefit of short, medium and long hills are quite different, and can be used at different times of the year.

72. Short hills
A short hill is one which takes no more than 30 seconds to run up and has an
inclination between 5 and 15 degrees gradient. The athlete’s energy source on
short hills Is entirely anaerobic. The athlete should focus on a running technique
which has vigorous arm drive and high knee lift, with the hips kept high, so that
they are ‘running tall’, not leaning forwards.
The session is anaerobic so the recovery time can be long, a walk back down
the hill, or a slow jog of 60 to 90 seconds. The total volume will depend on the
fitness on the athlete and the reason for doing it. A sprinter looking for strength
might do 10 repetitions of 15 second duration up a steep slope with a long
recovery where as a distance runner who is trying to improve sprinting speed
might do 30 repetitions of 15 seconds duration.

73. Short hills of 5 to 10 second duration will help improve the Adenosine Triphosphate and
Phosphate-creatine (ATP+PC) energy system and hills of 15 to 30 second duration will help
develop the ATP+PC+muscle glycogen energy system. Example of short hill sessions:
∙ 8 to 10 repetitions over 50 meters (sprinters and hurdlers)
∙ 8 to 10 repetitions over 40 meters (jumpers and throwers)
∙ 8 to 10 repetitions over 150 meters (middle distance athletes)
∙ 8 to 10 repetitions over 200 meters (long distance athletes)

74. Medium hills
A medium hill is one which takes between 30 to 90 seconds to run up. This is the length of hill is a good
distance for the middle distance runner, because it combines the benefits of the short hills with the stresses on local
muscular endurance and tolerance of lactic acid. Use a hill as steep of one in six to one in ten, so that you can run at
something near race pace. The energy source is both aerobic and anaerobic and the athlete will experience the
build up in blood lactate as they go further up the hill.
Although the session will usually be quite fast and competitive, it is important that style is emphasized.
Scuttling up the hill with a short stride and forward lean may be the best way to get up in a race, but in training we
are trying to develop particular qualities. It is better, therefore, to go for a longer stride and higher knee lift: running
tall with the hips pushed forwards, keeping the back upright. Again, the volume of the session depends on the
individual.
With a group of youngsters you can do six to eight runs of 45 seconds, followed by some 10 second sprints
on a steeper hill. With top class senior runners you can do 12 to 15 runs of about 70 seconds, so that it is the
equivalent of an interval training session on the track. A good practice is to increase the number by one or two each
time the session comes around, while trying to run them at about the same pace. The recovery is a slow jog back to
the bottom, and when the time starts falling much below those of the few first runs, it is tine to stop.

75. Long hills
A long hill is one which takes from 90 seconds to three minutes plus. Here most of the
energy comes from aerobic sources, but if parts of the hill are steep and they are running them
hard, there will still be an accumulation of blood lactate. There will be local muscular fatigue in
the leg muscles, and possibly in the abdominal muscles too, but the main limiting factor will be
the athlete’s cardiovascular system.
These hills can be used in two ways:
∙ As a hard aerobic training session during the pre-competition season
∙ As a hard time-trial session in the early part of the competition period.
As these hill sessions are aerobic, the athlete will not use as much power per stride as the shorter hulls, and so
perhaps would not be used by middle-distance runners, excepts for one or two time-trial runs. They are particularly
good for the cross country or road runner who is running distances of 10,000m and upwards. A session of, say eight
three minutes, with a run back of four or five minutes will make a good hard workout.

76. Mixed Hill Running
The attraction of mixed hill training is that it can be fitted in with terrain the athlete is
running on and can, therefore , be interesting and full of variety. If they do a fartlek session
round a hilly course, they will be able to fit in a number of different runs. Two advantage can
come from this type of hill training.
∙ Race simulator. It is a good principle to rehearse in training the situation they are likely to
meet in a race, such as trying to break open a gap by running hard over the top of a hill and
keeping the pace going instead of easing up, as many runner do.
∙ Downhill running. This is something which often causes jarring and strains. I do not advise
repeated fast downhill runs , but I would suggest that they practice to find the most relaxed
way of running downhill without strain.

77. Mixed hill running can also be used to improve running economy and boost an athlete’s VO2 Max. To do this
identify six or seven mile undulating hilly course, commence the session jogging at a modest pace and gradually pick
up the intensity as they move through the hill. The key is not just to run up and down a hills in their workout but to
find a place where they can run up and down nearly constantly. If they cannot find a six or seven mile course with
constant undulations, use a shorter course and run back and forth on it. The key is not to let the flat ground running
total more than 25% of the workout.
During most of the run, the athlete’s hearth rate should be close to 85% of maximum (85% of the maximum
heart rate matches up with 76% VO2 max). Do not let them blast up the hill early part of the workout, this can stop
them working though subsequent miles. The idea is to run constantly at a hard but supper fast speed. The should
not feel like they are racing but as though they are running just slightly slower than lactate threshold , even if the
actual pace is even slower than that. Alternatively they can use their heart rate, which should be around 85% of
maximum during at least the last two – three of their run. A run of six to seven mile in this manner is enough for a
great workout, but they can expand the session as much as you want with some additional hilly, but easier miles. If
you plan a mixed hill session once a week 10 to 12 mile course , you will be amazed at how their running takes off.

78. Rough Terrain
There are many advantages of combing hill and going e.g sand. When the sand is soft the
athlete has work a lot harder, and increase their leg speed to keep themselves going. At the same
time , there is a reduced risk of damaging their legs through the impact injuries. In general , it
has the same effect as hill running , but the distance can be reduced because of the difficulty.
Other method of building leg strength are : running in boots, running through snow or running
with pack on your back. As the coach remember, the tougher the session the more carefully it
must be integrated into the overall training plan.

79. Planning in the hill training
Once an athlete is fit enough to train, hill running can form a regular part of the pre-
competition build-up. To avoid monotony, a 12 week ‘strength’ program, base on a 14 day cycle,
will provide the right build-up to a period of racing. Within the 14 days cycle, you would include
one session of long hill, two of medium hill, plus a session of hilly fartlek. The harder and longer
hill session, the easier training must be the next day, until the athlete’s body has learn to cope. As
the competition approaches, you should drop the hill to once a week, making the other days a
more race-specific session.
The middle distance runner might drop the long hills, but keep the medium one’s going
until he/she start the track training – even then, hills can be done once every two weeks to
maintain strength. The runner who is trying to increase finishing speed might well want keep the
short hill going right through the early part of the track season. However, there must come a
time when the main work become race-specific , and will be done on flat ground.

80. There is one situation where a hilly course can be used in the track or road racing season, and
that is in the time trials or tempo runs in the last couple of weeks before a major event. You may
want to do something to see how fit your athlete is and to test their ability to push themselves
for a middle-distance runner, a grassy hill or sand-dune course of, say , half-a-mile, is just the
thing for a pre-race test. Running up hill on softish surface is much less damaging than doing,
say , 1000m on a synthetic track, yet it gives all the pain and all the pleasure of a really hard
work-out and that, after all, is what we are trying to achieve.
Downhill running
Many runners develop muscle soreness after strenuous workouts or races. Research (muscle
function after exercise induced muscle damage and rapid adaption. Medicine and science in
sports and exercise, since downhill put the muscle in the front of the leg under intense eccentric
duress. A single downhill session (6-10 downhill runs over 300meters)against muscle pain and
loss of strength for at least six weeks.

81. More example of hill sessions
With all hill sessions it is important to warm up before and cool down after the hill session
easy jog for 5-10min followed by stretching exercise. Two session a week for six to eight weeks
will improve your overall fitness and running speed.

82. Strength Development
Session 1
∙ Need a hill with a slope of approx.10% and length of 200m to 400m.
∙ Run up at approx. 5km pace with rapid stride rate and good knee lift.
∙ Recovery jog back down.
∙ Start with 2 sets of 4 repetitions and gradually increase overtime.
Session 2
∙ Need a hill with slope a approx. 5% and a length of 1km.
∙ Run up at approx. 10km pace with rapid stride rate and good knee lift.
∙ Recovery jog back down.
∙ Start with 3 to 4 repetitions and gradually increase over time.

83. Session 3
∙ Treadmill at 3% incline.
∙ Run up approx. 10km pace for 3min.
∙ 3min jog recovery.
∙ Start with 3 to 4 repetition and gradually increase over time.
Session 4
∙ Set treadmill pace to your 10km pace and with no break.
∙ Run for 5 min with 4% incline
∙ Run for 10 min with 5% incline
∙ Run for 10 min with 6% incline
∙ Run for 10 min with 7% incline

84. Speed Development
Over speed training can be achieved by running down a hill. The difficulty is finding a suitable
with a safe surface.
∙ Need a hill with a slope of approx. 15* decline and length of 100m.
∙ Running down use 40m to 60m to build up to full speed and then maintain the speed for a
further 30m.
∙ Recovery walk back up.
∙ Start with 2 set of 4 repetition and gradually increase over time.

85. Thank you very
much!!!