Oak Hill Cross Country

Transcription

1 Oak Hill Cross Country Changing the Mindset! Key Points Accomplishments Philosophy (Mental) Scheduling / Meet Strategy Training Philosophy Training Recruiting / Junior High Program Keys to Success Engage your athletes and community in sport Positive Mind-Set ( It( can be done! attitude) Motivation (Seniors) Chris Nolan factor Understanding of Goals and what sacrifices are needed to get there Confidence Throughout Season End in Mind HEALTH!!! OHXC Philosophy Quote Treat a person as he is, and he will remain as he is. But, treat him as he could be, and he will become what he should be. - Jimmie Johnson Think & Dream Like a big school Bigger than County Champs Bigger than Conference Champs Beyond Sectional Champs Unsatisfied with Regional Championship Unsatisfied with Semi-State State Qualification People Remember how you finished not.. - Your Start / Dual meet record / Invite Results BEGIN WITH END GOAL IN MIND!! BE A CHAMPION Treat Academics like a CHAMPION Act like a CHAMPION Practice like a CHAMPION Think like a CHAMPION & DREAM LIKE A CHAMPION!! 1

2 Locker Room Material today? "The only thing that stands between a man and what he wants from life is often merely the will to try it and the faith to believe that it is possible." -- Unknown Winners are simply willing to do what losers WON T! T! ~ Unknown Championships are won by uncommon people! ~ Coach K If you succeed its sometimes your fault.but if you fail its your fault NO ONE ELSES! ~ Coach Keady Gain Benefit from Schedule No Dual & Triangular Meets More College-Type Schedule Run down when allowed Take advantage of opportunities Run up when time is right Running Down Stay Positive Reiterate positives (less intense race / train hard / still be successful) Take care of our business Pay NO ATTENTION to other race times!! Pay ATTENTION to other individuals in races!! Set goals based on individuals not times View as honor to run with BIG BOYS Health!!! Stay off the Roads (limit stress on legs = fresher legs late in year) Daily Warm Up Effectively Stretch (emphasis on hips, lower leg, back) Make easy days Easy!! Take a day off Recognize onset of injury early Training Philosophy More isn t t Better / Smarter is Better Train with Purpose Be efficient Allow & Insist upon EASY DAYS!!! Bring it Monday No morning runs all morning swims Weights / Core Watch Danger Zone (45 plus miles pw) 2

3 OHXC Training Key Parts Broken down miles Intervals on Grass K s, K s, K and more K sk Race Pace Runs current or desired Hills 100/200 m with extended work at top Pool Work - swim / relays / jog / tread Track work 400 s s or pace / pace / bust Easy Days light or mixed distance Extended Strides yards Summer Training Groups Eagle / Varsity / State Eagle frosh. or newcomers (even very talented 9 th graders) Varsity returning athletes with only junior varsity experience or coming off injury (also for injury prone athletes) State returning athletes with varsity experience Summer Sessions Broken into three sessions # 1 Base Building (Mid June to July) Meet times per week for easy distance runs, pool workouts, weights, core work # 2 Make or Break (1 st three weeks of July) Meet times per week for mixture of easy distance runs & interval training HILLS!!! # 3 Meet Prep (last week of July) Start meeting daily (twice a day for two weeks) to begin full practice routine Early Season Workouts Fartlek Training minutes Long distance with built in strides Intervals 1K, 2K, Miles (5-8 8 repeats) Race Pace timed (5:00-12:00 minutes) distance ( meters) Hills meters (5-10 repeats) (distance before and after) Mid Season Workouts Same as Early Season quicker pace Higher intensity (numbers/frequency) Maybe Track Workouts ( repeats) Ladder Workouts on grass (low 100 high mile) Weekly Pool Workouts (30-45 minutes) Introduction of extended strides Continue weights and core training Championship Season Workouts Less miles Up tempo not SPEED work (intervals on track or grass no longer than 600 meters) Easy days are easier No more pool workouts No more weights Extended Strides Every Day (10 yards easy / 100 yards up tempo / 10 yards easy) 3

4 Favorite WORKOUTS 400 King Workout Pace-Pace Bust Auburn Pace Bust Ladder K Repeats The Hill Staggered Run Downs Poker HARD DAY 1 ½ Mile warm up 6/8 X 3:30-4:45 on 5:00-5:30 5:30 cycle 1 ½ Mile cool down 15 minute Abdominal Workout or Circuits * Mile Day EASY DISTANCE DAY 1 ½ Mile Warm Up 3 K Indian Run Additional K on your own Weights / Stretch * 5 8 Mile day * Late season add Extended Strides PRE RACE DAY 4-77 K Easy Distance 6-88 X Extended Strides (100 yards) * 3 5 Mile Day 400 KING & QUEEN X 400 m Target pace is around 70 seconds (goal to stay on same pace for each) 2:00 or 3:00 cycle Goal = do all Drop below 80 or 90 seconds and sit one out Past Averages for 20 Bellinotti (05) : 66.2 McClain (06) : 67.0 Balser (O6) : 67.8 Hill Workout 2-33 Mile Distance Run 5-88 x 350 meter Hill Loop (Hill 100m) (Jog down hill b/w reps.2:30.2:30-3:003:00 cycle) 2-33 Mile Distance Run 4

5 POOL Workout 5-10 Tread Warm Up 30 Minutes Swim/Aqua Jog (w/ partner 5 set) Set 1 Set 2-3 min swim - 3 min aqua jog - 2 min aqua jog - 2 min swim - 1 min tread - 1 min tread Team relays (swimming / aqua jogging + dips) Auburn workout Pace / Bust Ladder- (K s on Track) 800 m current race pace / 200 m bust 700 m current race pace / 300 m bust 600 m current race pace / 400 m bust 700 m current race pace / 300 m bust 800 m current race pace / 200 m bust * Bust is still controlled * 2 lap jog b/w RACE WORKOUT (*) Works ability mentally focus on target ahead 3-44 X Mile or X K (with full recovery) - Team is staggered from slowest to fastest - Each Runner gets a second start on next - Everyone starts at 0 - Each person you pass gains you a point - Each person that passes you takes away a point - Goal is either finish with points Recruiting PE Class Run-Offs (football, soccer) Share Athletes (soccer, baseball) Make it fun (camp, overnights) Family Atmosphere (dinners) Use the Kids - World s s greatest salesmen!!! Junior High Just a Taste introduction to sport Familiar with Routine (stretching, warm ups, cool downs, workouts) Work Ethic Taste of big time Make it Fun Make them want more! Expectations / Goals 5