Oak Hill Golden Eagle Cross Country
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Transcript Oak Hill Golden Eagle Cross Country
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 Qualification
People Remember how you finished not……..
- Your Start / Dual meet record / Invite Results
BEGINWITH 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 !!
Locker Room Material
"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!” ~
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
today?
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 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)
OHXC Training Key Parts
Broken down miles
Intervals on Grass – K’s, K’s, and more K’s
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 or pace / pace / bust
Easy Days – light or mixed distance
Extended Strides – 50-100 yards
Summer Training Groups
Eagle / Varsity / State
Eagle – frosh. or newcomers
(even very talented 9th 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 3-4 times per week for easy distance runs, pool
workouts, weights, core work
# 2 – Make or Break (1st three weeks of July)
Meet 3-4 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 – 30-40 minutes
Long distance with built in strides
Intervals – 1K, 2K, Miles (5-8 repeats)
Race Pace – timed (5:00-12:00 minutes)
distance (300-800 meters)
Hills – 300-600 meters (5-10 repeats)
(distance before and after)
Mid Season Workouts
Same as Early Season – quicker pace
Higher intensity (numbers/frequency)
Maybe 1-2 Track Workouts (400-800 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)
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
Stretch
6/8 X K @ 3:30-4:45 on 5:00-5:30 cycle
1 ½ Mile cool down
Stretch
15 minute “Abdominal Workout” or “Circuits”
* 6-9 Mile Day
EASY DISTANCE DAY
1 ½ Mile Warm Up
Stretch
3 K Indian Run
Additional 3-5 K on your own
Weights / Stretch
* 5 – 8 Mile day
* Late season add 8-10 Extended Strides
PRE RACE DAY
4-7 K Easy Distance
6-8 X Extended Strides (100 yards)
Stretch
* 3 – 5 Mile Day
400 KING & QUEEN
16-20 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
2-3 Mile Distance Run
Stretch
5-8 x 350 meter Hill Loop (Hill – 100m)
(Jog down hill b/w reps….2:30-3:00 cycle)
2-3 Mile Distance Run
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
3-4 X Mile or 5-7 X K (with full recovery)
-
Team is staggered from slowest to fastest
Each Runner gets a 10-15 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 1-15 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 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