2020-1-23 Coaches Notes
Warm-up
Time needed w/ prep: About 7-10 minutes
https://www.youtube.com/watch?v=VW42KKmjEZY
Watch the above video for some running drills to perform prior to 800m run.
A thorough warm-up should be done, in which athletes should be sweating. Everything from regular drills, to stretches, to short stride outs or shuttle sprints are perfect for his occasion. The last thing you want athletes to do is to be cold in any part of their body prior to a time trial.
800m run time trial
Time needed w/ prep: 10-12 minutes
Goal/Stimulus: This is pushing from the get-go, but with SLIGHT pacing in the first 400. Ideal world would be a negative split (2nd 400 is faster than first) but any strategy works as long as they are 100% out of gas at the end. This will be retested!
*TIP: Stagger waves by speed so no one gets run over! 10s intervals are perfect.
5x4 Bench press, ascending weight
*15 weighted sit-ups after each set.
Time needed w/ prep: 30 mins.
Goal/stimulus: simple horizontal pressing strength development and midline stamina.
Bench press
Teach athletes how to load the body on the bench with proper leverage. 3 points of contact: shoulders, hips, feet.
For shorter athletes, have them stack plates under feet to allow pressing for leverage.
GRIP. Keep grip at LEAST 1-2 inches inside the line markers. We dont want short range of motion here— we want strength developement.
Weighted sit-ups
any weight works here! They can use a medball or hold a DB at their chest.
Cool down stretches
Chest stretch on the rig OR twisted cross
Banded tricep stretch
Calf stretch