4X4 and 4X8 Relay Training and Development. Jerry Halopka and Matt Wanie West Bend West

Transcription

1 4X4 and 4X8 Relay Training and Development Jerry Halopka and Matt Wanie West Bend West

2 West Background 4x400 4x800 Top 4 the last 4years rd 9: state qualifiers state qualifiers th 3: nd 3:54.50 (4 th All Time) th 3: st 3:56.13 ( Prelims 3: th All Time)

3 West Philosophy Relays are the backbone of the program Finish Team» Puts the focus on US instead of ME More girls involved in varsity meets» Helps prepare girls for future and big invites» Allows us to score individually when needed» Rewards girls that finish workout and work hard We pride ourselves on finishing everyday» Workouts, school work, races, life

4 Finishing Training Ideas of our training Todd Brauner (Homestead) Mark Guthrie (Central Michigan, UW Madison, UW-L) Train most of our girls as 400 runners Flexibility» Can run from meters» Can fill relays with quality runners» Allows girls to do multiple events (Field and Running)

5 Season Overview Training 3 Phases» Weeks 1-5 Endurance» Weeks 6-9 Speed Endurance» Weeks Speed» Allows for multiple events and competing on the second day CORE/Hip Strength IT IS A MUST» Girls more so then boys» Everyday times a week as a team» Weak Core=Body Lean=No Knee Drive=Not Finishing» Helps create the overall athlete

6 Sample Practice Plan - Mental Imagery - Warm-up - Hips first - Slow to fast - Tech Time - Jumps/Hurdles/Blocks/Hand Offs/V-Max - Sprint Workout - Core - Cool Down - Foam Rollers/ Ice/ Stretching

7 Phase 1 Weeks 1-5 Endurance Sample Each runner bring a water bottle and spikes everyday Monday 30m/60m/90m sec. Rest 2:30-3:00 min. Call out there times!!! Tuesday 30m/60m/90m 1:40 Rest 10min ( runners) Rest 10min( runners) 3:45-3:50 Rest 10min ( runners)

8 Phase 1 Weeks 1-5 Endurance Sample (Continue) Wednesday 400 under Pool/Tech Day Girls need Recovery Time Don t have enough testosterone to recover as fast as guys Core (P90X) 800 runners long run Thursday (Don t Skip This) 30/60/90 4x300 event sec. Rest 6min. Event Runs(50 hard, 150 float, 100 finish) Start workout at the 300 hurdle start Set cones at the marks Goal is to finish at or near the finish line Simulates running a 400!!!!

9 Phase 1 Weeks 1-5 Endurance Sample (Continue) Friday 30/60/ Runners 600/400/200/400/600 Rest 8 min. 400@ 1:15 Rest 4 min. 200@ 35 sec Rest 2 min 800 Runners 1000/600/400/600/1000 Rest 8 min 2:20-2:30 Rest 4min. 1:25-1:30 Rest 2min

10 Phase 2 Weeks 6-9 Speed Endurance Monday 30m/60m/90m Weeks 6 10x200 Rest 2:30 Weeks 7-8 8x200 Rest 2:15 Week 9 6x200 Rest 2:00 Call out there times!!! Tuesday 30/60/90 1:40 or faster Rest 8min. 33 sec.(goal) Rest 3min. ( Moving People) Wednesday Same as before

11 Phase 2 Weeks 6-9 Speed Endurance (Continue) Thursday 30/60/90 4x300 event sec. Rest 6min. 5 Hills meters Walking rest Friday 30/60/90 33 sec. Rest 2:00 4x150 speed makers» 50 Build» FAST» 30 Float

12 Phase 3 Weeks SPEED!!! Monday 30/60/90 :28 Rest 1:50 Tuesday :68 pace or under Rest 2min :28 Rest 3:00 Wednesday Same as before Thursday 4x300 Event Runs 5min rest 4x80 Hills(longer less grade) walking rest Friday 4x200@ :28 Rest 1:50 4x150 Speed makers End of the Season- Don t skip 200 s or speed makers

13 4x400-4x800 Relay Order What we look for 1 st Runner Hurdler (300 LH) Gritty Play Games Attitude Blocks (A Must) Can t take a handoff

14 4x400-4x800 Relay Order What we look for. 2 nd Runner Runs a Technical Race Trust their Training Can beat the field to the cut in line Can work in traffic Can get the lead in the last 100 m (handoffs easier)

15 4x400-4x800 Relay Order What we look for. 3 rd Runner 60 or under Maintain Lead Fighter/Fight off other runners Hurdler Hard to pass

16 4x400-4x800 Relay Order What we look for. 4 th Runner: The Ace 800 runner or top Sprinter Runs a Technical Race Maintains or Captures the lead Finishes

17 4x400 and 4x800 Hand offs Why practice handoffs??? Smooth hand offs cut down on time Can gain one or more spots Sets the stage for the first 100m Gets you out of traffic How we practice exchanges Face inside from the outside of the lane Take off is by feel Three hard steps Hips stay facing forward Receive in your left and switch to you right once cleared.

18 Hand offs How we teach exchanges Face inside from the outside of the lane Take off is by feel Three hard steps Hips stay facing forward Receive in your left and switch to you right once cleared Runners one and two stay in their lanes Runners three and four run a hypotenuse to the corner Practice in traffic Your not always going to be in first place. Practice shuffling down (receiver) Find your team mate that you are going to hand to

19 Pictures and Video Finding the Mark Three Hard Steps Attacking the Corner

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