Transcript Oak Hill Golden Eagle Cross Country

Oak Hill
Cross Country
“Changing the Mindset!”
Key Points
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Accomplishments
Philosophy (Mental)
Scheduling / Meet Strategy
Training Philosophy
Training
Recruiting / Junior High Program
Keys to Success
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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 !!
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“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
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"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
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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
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Training Philosophy
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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
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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
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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
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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)
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Mid Season Workouts
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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)
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Favorite WORKOUTS
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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
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EASY DISTANCE DAY
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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
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* 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
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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
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POOL Workout
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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
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(*) Works ability mentally focus on target ahead
3-4 X Mile or 5-7 X K (with full recovery)
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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
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Goal is either finish with 1-15 points
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Recruiting
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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
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