College Track and Field Recruiting Do's and Dont's

College Track and Field Recruiting

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College Track and Field Recruiting

DO NOT approach this process passively. Be aggressive in your outreach and email every program that you are interested in, regardless of the perceived reach. It is up to you to not only create a compelling story but also be able to tell it. Be your own greatest advocate and take charge of your future. Consider this one of the most important competitions of your high school career and prepare accordingly! The recruiting process can be daunting. There are so many unknowns, however, if you get started early, put in the work, and take an active role you will find the right fit.

For more recruiting tips click here - https://www.fasttrackrecruiting.com/inside-the-huddle/2018/1/24/recruiting-advice-for-current-juniors        

Further recruiting information may be found here - http://www.milesplit.com/articles/214461/three-things-athletes-must-understand-going-into-the-recruiting-process

College Track and Field Recruiting Do's and Don'ts

COLLEGE TRACK AND FIELD RECRUITING

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DO your homework! You should have a keen understanding of the unique strengths of each program. It will go along way with the coaching staff if it appears you know a great deal about their specific school and team. Have a solid understanding of where they rank athletically and academically, what their unique strengths are and how they compare to the other schools you are considering. On occasion, I would literally have prospects in my office tell me that they were really interested in State U or Academic U, but they knew they could not get into that school or run for their team. It would dumbfound me as we had a lower acceptance rate and were significantly better athletically. Know who and where you are visiting.

To see how you stack up athletically against their current runners check out current performance lists at  https://tfrrs.org/ 

To see where they rank academically check out https://www.usnews.com/best-colleges

For more recruiting information click here - https://www.fasttrackrecruiting.com/athletic-recruiting-blog/2018/1/24/recruiting-advice-for-current-juniors

Seniors - It Is Not Too Late, Step One

College Track and Field Recruiting

By: Willy Wood

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The regular signing date is still two months away. It is not too late for you to find the right college and program. In fact, many schools will have scholarship money and/or roster spots available well into the summer. At this point in the process, I suggest reaching out to schools that have reached out to you.  Go through your old emails, letters of inquiry, questionnaires, and generic correspondences, and then create a list of every school that has contacted you. Reach out to these programs and start a dialogue if you haven't yet. You may be pleasantly surprised and find a good fit for you at a place you are not currently considering. Concentrate your efforts on programs that have shown an interest in you.

For more information on how to best navigate the recruiting process check out - https://www.fasttrackrecruiting.com/inside-the-huddle/2017/7/14/the-dos-and-dont-of-recruiting

Recruiting Advice For Current Juniors

College Track and Field Recruiting

By - Willy Wood

You are already halfway through your junior year of high school and will be heading off to college in eight months. Many programs have completed their recruiting classes for this year and are now focusing their efforts on next year's class -- this year's juniors. As it is now permissible for college coaches to call juniors, the recruiting process has already begun. To ensure that you take full advantage of this process, here are a few suggestions to help you find the right fit for you.

 

1. Cast A Wide Net

Your junior year is about seeing what's out there and what kind of school might be a good fit for you. If you have not yet done so create an expansive list of schools/programs that meet your specific needs and desires. Among factors to consider are affiliation (NCAA I, II, III, NAIA and JUCO), competitiveness of the program, cost of attendance, quality of education, geographical location, intended academic major, enrollment size, public vs private, and other factors that matter to you.  

 

Think about what may impact your athletic experience the most like coaching style, athlete retention, and success of the program. Determine if you are a good fit athletically -- many schools post their recruiting standards online.  

 

Know what the academic requirements are for the schools you are considering to determine if you are potentially admissible.  

 

Continually revise your list. During my coaching career, I often saw recruits close doors too early. They would rule out programs in their junior year of high school based on a variety of factors and then end up scrambling in the end when Plan A did not work out. Make sure to keep Plan B in play as to not have to settle for Plan C at the last minute.

 

2. Fill Out Online Recruiting Questionnaires

The online recruiting questionnaire is a good first and simple means to initiate communication with a program. It allows the coach to assess if you are a good fit for their program. In a recent interview with the Recruiting Code, Duke University head women's cross country coach Rhonda Riley was asked, "What are the important steps for an athlete to get noticed by you?" She responded, "The two ways to get on my radar are to fill out our online questionnaire and to follow up with an email. When a high school athlete takes the time to send an email with their contact information, personal best marks, academic information etc. it means they are serious about considering Duke as a potential university." Online recruiting questionnaires are typically very easy to find on individual schools' track and field websites.

 

3. Contact College Coaches

Over the span of my 30-year coaching career, I learned that communication is the most important element to reaching your goals. If you have not yet started -- start reaching out to college coaches from the schools on your list. You will be surprised at how effective personally reaching out to coaches will enhance your recruiting experience.  

 

Proofread every email before hitting send. A great deal of communication in the early phases of the recruiting process is going to be cut and paste on both sides, however, making a simple mistake can dehumanize the process and render the remainder of your communication less credible. Make sure you are addressing the proper institution and coach. I cannot tell you how many emails I received from recruits specifically addressed to a rival coach expressing their interest in a rival school.  

 

Send updates on a regular basis.  Most coaches receive dozens of emails from recruits each day so it's important that you keep yourself on their radar.

 

4. Take The ACT / SAT

Register and take the SAT/ACT during your junior year. If you feel adequately prepared, I would suggest taking the test in the fall of your junior year. This will allow you plenty of time to take it for the second time in the spring. Everyone's test prep is going to vary based on their own strengths, weaknesses, schedule, and goals. At the very minimum, though, all students should try to put in 10 hours of focused test prep, at least to get familiar with the format and timing of the test. Realistically, you would need to put in much more time over a sustained period to do well.

 

However, if you are not ready to take the test do not view it as a test-run. Do not take the test until you have prepared to do so at a level that is reflective of your academic potential.

 

If you are considering attending a highly selective academic institution taking the test earlier will significantly enhance your recruitment. Most selective schools will not vigorously pursue a potential-student athlete without test scores to determine admissibility.

 

5. Utilize Unofficial Visits

Unofficial visits can help you gather significant information about individual programs and schools. This time will allow you an opportunity to meet the coach in person, tour the college, check out the athletic facilities, and possibly meet current team members.

 

Do your homework - know who and where you are visiting. Have a keen understanding of the unique strengths of each school and team, as it will show the respective coaching staff how serious you are about their program. Use this time to learn as much as you can about the program and coaching staff. Identify the factors that will be most important to you in determining if you will return for an official visit. Have a short list of specific questions ready that address the most critical factors in your college decision.

 

There is no imposed limit on the number of unofficial visits you may take, so take as many as possible. There is no better tool to help you hone in on the best school/program for you.

In summary:  

Your junior year is quickly passing and it is time to start seriously considering where you want to continue your academic and athletic pursuits. Do not be passive -- start reaching out to college coaches now. Be aggressive in your outreach and email every program that you are interested in, regardless of the perceived reach. Be your own greatest advocate and take charge of your future.

Determine The Best Fit For You

COLLEGE TRACK AND FIELD RECRUITING

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During your freshmen and sophomore years create an expansive list of schools/programs that meet your specific needs and desires.  Among factors to consider are affiliation level (NCAA I, II, III, NAIA and JUCO), competitiveness of the program, cost of attendance, quality of education, geographical location, intended academic major, enrollment size, public vs private, and other factors that matter to YOU.

Do not be mesmerized by the name of a school. See beyond the prowess of their football and basketball programs or their academic reputation. Make sure the school you choose meets your needs for reasons beyond it simply being cool to tell the world you will be running or studying at a particular school. Remember, you have to live, study, train and compete there every day for four years.

Many brilliant scholars and successful professionals have attended state schools with less than brilliant academic reputations. Additionally, many NCAA mid-major athletes have claimed national championships on the team and individual level.

In fact, at this year's NCAA National Outdoor Track & Field Championships nearly 33% of the participants represented non-Power 5 schools - three were crowned NCAA National Champion and an additional 14 scored for their teams by placing in the top eight. Furthermore, two-time US Olympian and World Championships silver medalist, Nick Symmonds competed at the NCAA Division 3 level while in college.

Plain and simple, choose a school that you would be happy at without track and field - just in case your athletic career does not go as planned.

Empower Your Child - College Track and Field Recruiting

College Track and Field Recruiting

Advice to Parents

Empower Your Child

 

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As a parent, there are many things you can do to help your child navigate the recruiting process. Among the very most important things you can do is to empower them!. 

As a coach, one of the biggest red flags our staff identified during the early stages of the recruiting process was overly involved parents. I cannot enumerate the number of times our staff uttered a comment such as "Can we truly trust this person in the heat of battle if their parents do everything for them?" It is imperative that you have your child initiate all communication throughout the recruiting process. I would suggest strict adherence to the following areas:

Do not send e-mails on their behalf. It lessens their viability. As a coach, I received far too many, "I know they are my son/daughter, but they are truly amazing" letters and e-mails.

Make them speak even when they do not want to. They should answer the phone and ask the questions. You are not a screening service. If the coach is not important enough for you to speak with, eliminate that school from your shortlist.

Let them shine. On official, or unofficial, visits take a backseat to your child. Let them read from the list of questions you created together. Avoid speaking on their behalf or interjecting to clarify for them. Walk a couple of steps behind when touring the campus so they may converse directly to the coach or student host.

YEAR IN REVIEW - 2017

Although, we did not open for business until June of this past year, we have had great successes along the way. Here are just a few of our 2017 highlights:

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FAST TRACK RECRUITING - Open for business, June 2017

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Quinest Bishop

signs NLI with TROY UNIVERSITY, June 2017.

Our only Class of 2017 team member

FAST TRACK RECRUITING

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MALLORY BARNES

Class of 2018 - DARTMOUTH COLLEGE

Official visit to YALE UNIVERSITY

FAST TRACK RECRUITING

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BEN BAYLESS

Class of 2018

SCHOOL RECORD 5000m XC - 16:04

43 Second PR

FAST TRACK TRAINING

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AKSHAY MODY

Class of 2018 - UNIVERSITY OF CHICAGO

Official Visits to BROWN UNIVERSITY and JOHN'S HOPKINS UNIVERSITY

FAST TRACK RECRUITING

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WILL MILLER

Class of 2018

SCHOOL RECORD 5000m XC - 15:34

VIRGINIA 2A STATE CHAMPION

47 Second PR

FAST TRACK TRAINING

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KATHLEEN MURPHY

Class of 2018 - UNITED STATES NAVAL ACADEMY

FAST TRACK RECRUITING

Pre-Season Pole Vault Training - COLLEGE TRACK AND FIELD TRAINING

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COLLEGE TRACK AND FIELD TRAINING -

BY BRANKO MIRIC APEX VAULTING

https://www.apexvaulting.com

Pre Season Training for Pole Vault. 

Despite popular belief, pole vaulters cannot train like sprinters. There have been many pole vaulters from my club who have gone on to colleges where they would do sprint workouts and lifting sessions on Mondays Wednesdays and Fridays, and the pole vault sessions were relegated to Tuesdays and Thursdays which essentially should be recovery days. In the long run, this will cause little improvement in the vaulter’s technique, max efforts in grip, push, and pole stiffness, and most importantly lead to run-throughs. Below I have outlined a typical Pre or early season workout schedule that focuses on volume. But ultimately as the season goes on any jumping, sprinting, and lifting should be lower volume and higher intensity. 

A word on intensity level in the pole vault. The way a coach can manage intensity and volume is by the approaches you have athletes take in practice. When in early season make sure to keep the intensity low with 1,2,3,4, and for the advanced 5 left approaches. At these length approaches athletes will not be hitting top end speed and you can prevent central nervous system fatigue while being able to do a higher volume of jumps 20-30 jumps in a session working out technical issues. I have even seen very fit athletic athletes take over 40 jumps in a session.

Once you are peaking later in the season you can use 6,7,8,9 or 10 lefts approaches and most athletes will take 7-20 jumps at most. These jumps would have a higher demand on the central nervous system, but certainly, the volume must be taken down. These jump sessions must be followed with at least three days of active rest before attempting to vault again from a full approach in order to allow the central nervous system time for a full recovery.

Early season phase. 

Monday and Friday

Warm-up

Warm up jug focused on open strides

Running drills

B skip

Straight leg

Bounding

High knee but kicks

Baby hurdles

2’ apart walks

4’, 5’, 6’ apart runs

I sometimes throw in a 4 step jumping drill without a pole to teach the athlete how to jump up properly with a penultimate step.

Planting drills and Pole Runs

Jumping

Athletes will perform 20-30 jumps from a 1left, 2 left and 3 left approach doing various drills: take off only focused on pole speed and jumping up, swing to a sit focusing on keeping the pole speed up and getting the hips past the bottom arm through pulling and landing deep into the pit, and finally swing to the belly where the athlete continues pulling their hips past their bottom arm and then turning and pushing off the top.

After jumping is completed athletes can do a short spring workout

Sprints

3-5 sets of 3-5 40-60 meter sprints

Lifting

Deadlift

Box Squat

Bench

Pull-ups

We follow a linear periodization

3-5 sets of 8-12 reps for all lifts at 60-70% of the 1 rep max

Auxiliary lifts that can aid in the progression of the main lifts can and should be added for 3-5 sets of 6-8 reps

Wednesday

Wednesdays are run like Mondays and Fridays except the jumping should not be taken past a 1 left approach in order to save the CNS. Also, no sprinting and lifts should be done for 3 sets and be at least 5-10% easier than Monday’s lift.

Tuesday, Thursday, Saturday

Active recovery

Athletes should bike or jog for 15-20 min, and perform an abs circuit as well. Other restorative exercises like hypers and reverse hypers can also be done.

Sunday

Complete Rest

This, of course, is a quick overview of the system we utilize at Apex Vaulting. People can and should make adjustments to this system to fit their program, access to facilities, and specific situations.

Be Sure That You Are Eligible To Run, Jump, Vault or Throw in College – COLLEGE TRACK AND FIELD RECRUITING

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COLLEGE TRACK AND FIELD RECRUITING

 

By Willy Wood

If you want to compete in NCAA sports at a Division I school, you need to register with the NCAA Eligibility Center. 

See the time chart below provided by the NCAA to ensure that you are on track!

Grade 9

·       Ask your counselor for a list of your high school’s NCAA core courses to make sure you take the right classes.

Grade 10

·       Register with the NCAA Eligibility Center at eligibilitycenter.org.

Grade 11

·       Check with your counselor to make sure you will graduate on time with the required number of NCAA core courses.

·       Take the ACT or SAT and submit your scores to the NCAA using code 9999.

·       At the end of the year, ask your counselor to upload your official transcript to the NCAA Eligibility Center.

Grade 12

·       Finish your last NCAA core courses.

SAMPLE NCAA I TRAINING SCHEDULE - COLLEGE TRACK AND FIELD TRAINING

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COLLEGE TRACK AND FIELD TRAINING

WILLY WOOD

Below is a sample week of training during the first week of Holiday Vacation. This was done on their own at home. Keep in mind, the distance runners were still ascending to higher volume after a couple of down weeks after cross country, 

Sample NCAA I Training Schedule – Holiday Break

3000m – 5000m, MEN

Monday - 60 minutes easy .                      Tuesday -  50 minutes easy + 6 x 100m strides    Wednesday - 65 minutes easy            Thursday - 40 minutes easy                          Friday - 20 minutes easy + 2 x 2 miles @ 5:15 pace w/ 5’ easy + 20 minutes easy            Saturday - 50 minutes easy + 6 x 100m strides Sunday - 85 minutes easy

1500m – 5000m, MEN

Monday- 50 minutes easy + 6 x 100m strides  Tuesday - 12 x 400m in 70 w/ 200m recovery jog                                                    Wednesday - 50 minutes easy                  Thursday - 35 minutes easy .                        Friday - 2 miles easy + 6 miles @ 5:30 - 5:40 pace + 2 miles easy .                                Saturday - 50 minutes easy + 6 x 100m strides Sunday - 85 minutes easy

15000m-5000m, WOMEN

Monday - 50 minutes easy                        Tuesday - 50 minutes easy + 6 x 100m strides Wednesday  - 60 minutes easy                Thursday - 30 minutes easy .                        Friday - 5 x 800m in 2:40 + 4 x 200m in 34 all w/ 2’ recovery .                                              Saturday - 50 minutes easy + 6 x 100m strides                                                    Sunday - 85 minutes easy

800m, MEN

Monday - 50 minutes easy + 6 x 100m strides  Tuesday - 4 x Mile in 5:15  with 2.5 min rest Wednesday - 50 minutes easy                Thursday - off                                                Friday - 50 minutes easy                          Saturday - 3 mile AT run @ 5:40, 5:30, 5:20 pace + 10 x 200m in 32 w/ 30” rest .                Sunday  - 65 - 75 minutes easy

800m, WOMEN

Monday - 50 minutes easy + 6 x 100m strides Tuesday - 10 x 400m in 80-82 w/ 200m recovery jog                                                      Wednesday - 50 minutes easy                    Thursday - off                                                Friday - 3 mile AT run @ 6:30, 6:20, 6:10pace + 6 x 200m in 35 w/ 200m recovery jog .          Saturday  - off                                                  Sunday - 60 minutes easy

Sprints, M&W

Monday - 2 x 10 min Hard on stationary bike w/ full recovery                                                Tuesday - weight training only .              Wednesday - 3 x ( 300m – rest 1’ – 300m) Men 45, Women 54 - 6 minutes between sets . Thursday - off .                                              Friday - weights                                          Saturday - 10 x 100m in 15m / 17w starting one on the minute (43-45” rest) .                      Sunday -  off

WANT TO COMPETE IN COLLEGE TRACK & FIELD / CROSS COUNTRY? – COLLEGE TRACK AND FIELD RECRUITING

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COLLEGE TRACK AND FIELD RECRUITING by Willy Wood

Participating in College Track and Field is no easy task. As mentioned in an earlier article only about 5% of high school participants will go on to compete at the next level. If you want to compete here are a few things you should know.

Although competing at the NCAA I level can be very appealing, you must realize that over 70% of colleges that sponsor track and field programs are non-Division I institutions, so cast your net wide when creating your list of possible options.

If you are looking for scholarship money, you must realize that this can be very difficult to come by in the sport of track and field. If fully funded, NCAA I men’s programs have 12.6 scholarships total to be spread out over all of the events. However, it is important to note, most programs are not fully funded. Also, this figure represents the total allotment of scholarship money, not a newly allocated annual amount. NCAA I women’s programs are allowed 18 scholarships, NCAA II men’s and women’s programs are allowed 12 and NCAA III schools do not offer athletic scholarships.  Most track and field scholarships are divided up among many individuals to ensure total event coverage.

If you are a senior, the Early Signing Period passed last month. The next signing date on the Calendar is April 11, 2018. You still have time to raise your test scores before that date and enhancing your recruitment chances. The next available SAT date is on March 10, 2018, while the next scheduled ACT test date is February 10, 2018.

How Difficult Is It To Run Track in College – College Track and Field Recruiting

College track and field recruiting

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COLLEGE TRACK AND FIELD RECRUITING by Willy Wood

According to NCAA research, very few high school student-athletes have the opportunity to participate in college athletics, regardless of which division.  A recent look at the data suggests that only  5% of high school track and field athletes will participate in college. Obviously, there is a certain percentage of high school participants who voluntarily choose not to participate in college for a various reason, but still running at the next level demands hard work, sacrifice and a commitment to the process, both athletically and academically.

·      For more information on how to get recruited to run in college, click here – www.fasttrackrecruiting.com

·      For more information how to improve your current marks through personal coaching, click here – www.fasttrackrecruiting.com/ft-training

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When Should I Start Receiving Verbal Athletic Scholarship Offers - College Track and Field Recruiting

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COLLEGE TRACK AND FIELD RECRUITING by Willy Wood

I have been asked by numerous parents when they should expect to starts receiving verbal scholarship offers from college track & field and cross country coaches. Usually, their concern arises from the fact the majority of sports start this process far earlier. According to NCAA Research sports such as Basketball and Lacrosse start making offers to prospects during their freshman year of high school. This is simply not that case with track and field and cross country. Only approximately 10% of track and field/cross country athletes received verbal scholarship offers before the start of their senior year. So, if your son or daughter has not yet started their senior year it is not alarming they have not received offers. 

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When Should I Start Receiving Verbal Athletic Scholarship Offers - College Track and Field Recruiting

COLLEGE TRACK AND FIELD RECRUITING by Willy Wood

I have been asked by numerous parents when they should expect to starts receiving verbal scholarship offers from college track & field and cross country coaches. Usually, their concern arises from the fact the majority of sports start this process far earlier. According to NCAA Research sports such as Basketball and Lacrosse start making offers to prospects during their freshman year of high school. This is simply not that case with track and field and cross country. Only approximately 10% of track and field/cross country athletes received verbal scholarship offers before the start of their senior year. So, if your son or daughter has not yet started their senior year it is not alarming they have not received offers. 

COLLEGE TRACK AND FIELD TRAINING - December, 800m Training

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Below is an actual week of training for our 800m men from a couple of years ago. We had five guys run sub 1:50 that season. These guys had good natural speed - all could split 47-48 in the 4 x 400m and each was able to run a competitive 1500m - 3:47-3:50 range. Almost all of our 800m training revolved around the training concepts of "Gags", combining strength work and speed development always close. 

Monday - 50 minutes easy + 6 x 100m strides

Tuesday - 4 x Mile in 5:15, 5:10, 5:05, 5:00 with 2 min rest + 6 x 200m in 28 w/ 2’ rest

Wednesday  - 50 minutes easy

Thursday - 50 minutes easy + 6 x 100m strides

Friday - 3 mile AT run on the track 5:30, 5:20, 5:10 + 10 x 200m in 30 w/ 30” rec

Saturday - 85 minutes easy

Sunday - off

COLLEGE TRACK AND FIELD TRAINING – TRAIN LIKE A TOP LEVEL NCAA 200m-400m RUNNER

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Below you will find the actual training schedule from mid-December of a 200m - 400m college male who ended up running 20.96 and 45.67 in the Spring. 

Monday

AM – Weights                                                    PM – 2 sets of 200-400-200-200 with 90 seconds. rest / 8 minutes between sets

Set 1: 30.7-63.7-31.3-30.8 / Set 2: 30.3-61-31.4-29.3

Tuesday

10 x Stadiums .                                                 4 DBL Leg Hops .                                             5 Ramps                                                           4 Skips

Wednesday

Hurdle Walkovers

Thursday

AM – Weights .                                                  PM - Bounding

Friday

Speed Improvement – Hurdles, Sleds, High Knees

6 x 200 with 90 seconds rest

32.1-30.6-30.9-29.6-28.0-27.1

Saturday

AM – 8 x 250m Hills

Sunday

off

TRACK AND FIELD TRAINING - BUILDING SPEED

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Bob Marchetti, Personal Coach and 15 year NCAA Track & Field Coach

https://www.coachup.com/coaches/robertm-4

In events such as sprints, hurdles, and jumps, maximum velocity is a key to ultimate performance. All athletes should develop their speed in order to improve in their event.

The key to building higher maximum velocity is the ability to accelerate. Acceleration is the portal through which one must pass in order to develop higher and higher velocity. If one cannot accelerate to a desired speed, one can never run at it – never mind run at it for any type of relevant distances.  On account of these factors, acceleration is a skill one must hone and master, and the best and most simple way to increase one's acceleration capacities is to perform sprinting itself. 

In sprinting from a starting mark, the further the distance over which an athlete running aggressively can continue to accelerate, the faster they will be moving. Many young high school athletes cannot accelerate past 30m distance. Comparatively, world-class sprinters and jumpers can usually accelerate through 60 to 70m.  So to extend one’s acceleration distance by 5m, 10m, 15m etc., means raising ones max speed.

SOME GUIDELINES FOR ACCELERATION WORKOUTS

Use varying starts such as standing, 3 point, 4 point, blocks, rolling, or jog in.

Vary the surfaces – grass, artificial turf, and track surface. The closer the season approaches, more often workouts should be done on the track.

Utilize wind. Run into the wind sometimes, it provides natural resistance without hampering mechanics. Other times run with the wind. A tail-wind allows less resistance through which to accelerate to higher velocities, creating neuro-patterning.
 

Run up a hill for 10-30m distances to stimulate pushing capacity, but be sure to go back on flat ground to sprint soon after. However, take care not to over-do it with hills. Track events are contested on flat ground so most acceleration work should be done on flat ground. Hills should probably be reserved for pre-season only.

Train accelerations in a format of 3-5 sets of 3-4 runs within each set, over varying distances. Try to accelerate through each distance. Examples =  3-5 sets of (10m, 20m, 30m) or 3-4 sets of (20m, 30m, 40m) or 3 sets of (10m, 30m, 50m).

Use recoveries wisely. Between runs of 10-30m in length, a walk back recovery is usually enough. Between sets take 4 to 6 minutes.  But as accelerations get longer (i.e. 40-50m)  one needs more rest between runs and sets, such as 3-5 minutes between runs, and 8-10 minutes between sets. 

Stay connected to your event. Pole vaulters can alternate by performing some sets of accelerations running without a pole, and some sets with a pole like they would on a runway. Hurdlers can accelerate over the first 1 to 4 hurdles, and do some sets with no hurdles.

Run some accelerations in a speed change motif such as “sprint-float-sprint”, or “float-sprint-float.”  These prevent speed-lock. Zones of 10-20m are best for development. 

Stay in your range until you master it.  If one cannot accelerate past 30m, then 30m is the longest one should train at until they can accelerate proficiently through 30m. This may take weeks or months depending on the person. Conversely, running sprints that go on 30 or 40m past an acceleration limit only ensures athletes are running slower than desired for longer distance. Remember, in these types of workouts you are training to RAISE your max speed, not run at your old max speed. 

Progression is key. Using the previous example, once the athlete develops their acceleration capacity and is now accelerating well through 30m, then 40m can be attempted during the next training cycle.  Once 40 is conquered, then 50m should be next. Be patient as development needs to manifest over time.

Acceleration workouts are very taxing on the neuromuscular system, and should never occur two days in a row. In pre-season, try to perform acceleration workouts no more frequently than with 48 hours between them, but more likely 72-96 hrs. (i.e., Monday and Thursday, or Monday and Friday), in order to allow recovery and super-compensation.  In season, competition day IS a high-intensity acceleration day, so one acceleration training session during the practice week might be enough for training.

Supplementary training such as plyometrics and weights can enhance force production, but there is no substitute for the motor skill development of running itself. If sprinting demands strength, then strength will be developed by sprinting. Therefore be freshest for the running portion of practice by not lifting before the track sessions. Rather, lift after the track session at the end of the workout.

Mechanics matter. There is plenty of literature and video available by some of the greatest coaches in the world on sprint mechanics.  Young athletes should study those resources as well as studying videos of the best athletes in the world, keying in on the major commonalities in their form, and applying them to one’s own form. Lastly, take note to stop a workout short if your form is deteriorating too much, and go to a Plan B activity. It’s better to sprint with quality mechanics than to get obsessed with volumes.

TRACK AND FIELD TRAINING - EVAN JAGER, EARLY SEASON

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Brianne Eaton has created an amazing website with a wealth of nutritional information. I highly suggest that you visit her site - www.waaretheeatons.com

There is a great article highlighting the training and diet of Evan Jager - definitely worth the read as this guy is killing it! Here is a look at a sample training week during his early season base phase. 

Monday - AM 70 minutes easy   PM  35 minutes easy

Tuesday - 7 x 1 MIle with 90" rest

Wednesday - 70 minutes easy

Thursday - 2 sets of 8 x 200m  PM  50 minutes easy

Friday - 70 minutes easy

Saturday - 2 Hour Long Run

Sunday - 70 minutes easy

TRACK AND FIELD TRAINING - TRAIN LIKE A WORLD CLASS TRIPLE JUMPER

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NADIA EKE - 45' 7" / 13.99m - TRIPLE JUMP, GHANA NATIONAL TEAM,                  2017 LONDON WOLRD TRACK AND FIELD CHAMPIONSHIPS - 23rd in the WORLD! 

Anyone who knows anything about the triple jump knows that it is not only a very technical event but also very physically demanding. It is obvious one has to be strong enough to handle the impact of the event, but most people underestimate the importance of speed. The biggest difference for me in my post-collegiate career is shifting the focus from strictly maximum strength to a combination of speed and strength endurance. Whether it is running for longer distances at higher intensities or taking less recovery time in between jumps in practice; this is the time of the year where that foundation is built.

PRESEASON TRAINING WEEK

Monday: Technique and Strength -Triple Jump Technical work ie. Bounding, jump drills - Strength training (Olympic Lifting)

Tuesday: Speed endurance (75-80% intensity) -4 x (2 x 150) recover 1 minute between reps and 5 mins between sets

Wednesday: Strength Endurance/ Active Recovery - Lap swim: 10 laps with kickboard (50m each lap) 45 seconds recovery between laps - Yoga or 1 hour of stretch routine

Thursday: Speed and Running Technique (100% intensity) - Wicket Drills (sprint over mini hurdles) 2x (5 x 30m); 2 minutes between rep - 3 x 60m sprint (3 minutes rest) - Hurdle mobility

Friday: Technique and Strength - Long Jump or less dominant legwork for triple jump - Strength Training (Olympic Lifting )

Saturday: OFF

Sunday: Easy 5-10 minute jog 1-hour stretch

COLLEGE TRACK AND FIELD RECRUITING – SENIORS, HAVE YOU FALLEN THROUGH THE CRACKS?

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COLLEGE TRACK AND FIELD RECRUITING by Willy Wood

As our recruiting service continues to expand and place student-athletes at the nation’s most selective academic institutions and top running programs, I have been receiving calls from college coaches asking if we have uncommitted seniors among our subscribers. Since the conclusion of the early signing period, I have been contacted by numerous Power 5 programs and highly selective academic institutions. There are still spots out there for you! It seems as though it is far more common than I had imagined for high school track and field recruits to fall through the cracks. In the first few months of this endeavor, I have realized that what I offer most is caulk. We can prevent you from falling through the cracks. We have been able to make introductions, point high school athletes in the right direction, and alert college coaches of specific recruits and their unique stories. The results have been phenomenal thus far – we have runners who went early to Dartmouth, Navy and the University of Chicago. If you are not being recruited by the schools you are most interested in it is time to change your methodology. There is still time to get your story out – to create more options for you – to climb one rung higher on the ladder.