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AllAboutTrack.com "Your Track & Field Specific Educational Resource"
* New and Improved AllAboutTrack.com! * Sample Pool Workouts For Middle Distance and Distance Runners * Drill Of The Week *Check out our NEW updates
** New Member Update** Due to the large number of recent members joining AllAboutTrack.com we’ve decided to let them catch up on some of the recent informative tools found at AllAboutTrack.com - Summer Distance Mileage Calculator - Summer Distance Training Report - 3 part Shot Put progression Series, by coach Jeff Magley of - Long Jump Approach Check Marks, by coach Nate Hoey of -3 part Focus on Fundamental Sprinting Series -Anatomy of Speed -Coaching the 400 Hurdles, by coach Jeff Petersmeyer of -The Lead Leg, by coach Dave Labor of -High Jump Basics -An Introduction to Triple Jump Training -Steeplechase--10 questions answered, by coach Kris Hoey of The Virginia Military Institute -Strength & Conditioning site with video clips of proper lifting technique -And Much, Much More!! ** New and Improved AllAboutTrack.com!** AllAboutTrack.com is dedicated to staying on the cutting-edge, and putting innovative information into an easy to follow and implement format! We are working overtime creating more event specific drill descriptions and video clips for our members use! Stay Tuned for this exciting time at AllAboutTrack.com **Sample Pool Workouts for Distance/Middle-Distance Runners, by Coach Amy Schuckert**
-Aqua-jogging workouts should be done with a flotation device—“Aquajogger” or life vest. -Aqua-jogging, or “deep water running” is just that: It is meant to simulate the running motion (as closely as possible—given the resistance of the water) and is meant to be done in the deep end of the pool. The underwater running motion may take a little getting used to—but keep working at it. If you’re able to run on land, you should be able to run in the water! -As with all activities at a pool, proper supervision is required. Make sure a life-guard is on duty and monitor your fatigue-level at all times. That being said, here are some sample workouts. Have fun and here’s to injury-free running! Aerobic work: 1). Standard distance run—i.e. 45 minute run in the deep end of the pool. 2). A slight variation on the distance run would be 3-5x10 minutes of running broken up with a 2-3 minute rest between sets. Take time during the rest period to stretch. Breaking up the workout in this manner is a good idea if the workout is to be used as a recovery day after a tough workout. It also gives athletes a bit of a mental break without compromising the aerobic activity. Fartlek workouts: --Various types of fartlek workouts can be done in the pool. An example of a typical fartlek workout would be 6 minutes of hard running (all of this in the deep end of the pool), 6 minutes of easy running, followed by 5 min. hard, 5 min. easy, and so on down the line until 1 min. is reached. --Similar ladder workouts could be used as well (starting from the bottom and then working one’s way to the top or vice versa. Also, ladders could be done in both directions—working from the top to the bottom and then up again, or working from the bottom to the top and then back down again. An example of bottom to top and back again would be: 1 min. on, then 2 min., 3 min., 4 min., 5 min., then 5 min., 4 min., 3 min., 2 min., 1 min. with effort placed on working harder during the shorter segments—and taking 1 min. rest between “on” minutes. These workouts, if done properly, will raise the athlete’s heart rate and simulate a similar workout done outside (minus the pounding associa
ted with running on land). Anaerobic/speed/intensity work: Circuit training and workouts of harder intensity can be completed in the pool. An example of a sample circuit pool workout is as follows (this can be done in the set/rep format with as much time devoted to each exercise as you determine suitable): · flutter kicks (done with your back against the wall of the pool with your arms looped behind you holding onto the side of the wall)—kick vigiorously focusing on hard, quick kicks. . · bicycles (done with back against the wall and arms hooked onto wall as above—while trying to keep buttocks against the wall)—simulate the “riding a bicycle motion.” Keeping your buttocks against the wall will work the abdominal muscles in addition to the hamstrings and quadriceps. · arm bicycles (done in the deep end of the pool—athlete must support oneself using only his/her arms; in this exercise, the legs should not be used to keep one’s head above water—I recommend staying within arm’s length away from the wall in case of extreme fatigue). If you find it too difficult to hold yourself up using a bicycle motion with the arms—uses a side-to-side motion of the arms. · water bobs—done in shallow water—starting with head underwater, athlete repeatedly jumps up and down in a thrusting motion, trying to jump as high out of the water as possible. Try to bring legs to a 90 degree angle out in front of you. · sprint—done in deep end of pool, athlete sprints as hard as he/she can for allotted time period. · swim underwater as far as possible The above workout can be done in several sets with each exercise lasting 30 seconds to 1 minute. Rest may or may not be given between the individual exercises. The athlete should push as hard as he/she can unless a rest period is given. During this workout, muscles will become fatigued and a “burning sensation” in the legs and arms will occur. This workout will help teach an athlete what he/she will most likely feel like at the end of a race when fatigue sets in. Part of the objective of the workout is for the athlete to learn how to deal with lactic acid accumulation by learnin
g to fight through the pain. ** Drill Of The Week** Purpose: -Develop and reinforce proper lead leg mechanics -Develop hip musculature Technique: - Set a hurdle up against a secure wall - Athlete will drive into the hurdle with the lead leg -The lead leg foot will land on the wall (just above -Lead leg should be slightly flexed -Back leg should be fully extended (hip, knee, -Body position should be around 50-60 degrees -This angle should come from the ground (keep -Over-exaggerate trail arm (keep elbow bent) -Lead arm should move forward and be slightly -Ensure lead arm never crosses mid-line of the
Points: -Stay tall -Stay square to the hurdle -Exaggerate arm mechanics -Drive into the hurdle -Keep lead leg slightly bent -Work both legs equally ** Check Out These New Updates!** Endurance Extravaganza!! check out this update dedicated to endurance training: Sample Energy System Based Middle Distance/Distance Workouts, by Coach Amy Schuckert Endurance Terminology Explained, by Coach Amy ** Congratulations to all of our district, regional and state medalist!!**
Yours in Track, Nate Hoey http://www.AllAboutTrack.com email: nate@AllAboutTrack.com *If you no longer wish to receive this email just contact info@allabouttrack.com* |
