Multi-sport athletes may supplement basketball or wrestling training with event-specific technique development, or the distance coach may prescribe additional strength and aerobic work beyond technique if the athlete has no other sport during a winter season. Pre-Competition — No competitive efforts — No alternate conditioning. Athletes involved in another sport program during this time frame will need to consult with coaches and adjust the aerobic base and aerobic strength work dependent upon their physical sport demands and recovery options.
The coaching of an meter athlete during this phase requires a delicate balance of continuing long-term development while allowing proper physical and mental rest in order to meet the demands of competition.
Training requires a coach to determine whether there are one or more competitive efforts per microcycle and what type of effort will be given to racing at different times of the season.
Are qualifying meets or specific placings in major meets important throughout the season or can the athlete just focus on one season-ending championship? Normal training accommodation to lactic acid development requires about eight weeks of intermittent workouts designed to force the body to deal with lactic acid strain while under workload, so this type of training must be in place as well as ATP-CP speedwork and continued strength and endurance efforts.
Whenever possible, instruct the athletes not to let their heels touch the ground at all during trackwork. When combining this varied intensity and energy-system training with a competitive schedule, a coach must be sensitive to the fatigue levels of each athlete.
During an eight- to week macrocycle of meter competition a normal high school track season , the following types of work should be included:.
Typically, high school requires a league or regional meet once per week and an occasional Saturday invitational or qualifying event. With these principles in mind, a possible mid-season two-week microcycle with three competitive efforts is listed below adjust intensities as needed depending upon ability and progression of the season.
Competitive races on day 2, day 9, and day 12 of the day double-microcycle. Efforts on day 2 and day 9 are minor level while the effort on day 12 is major. Viewing meter racing at a high school level will show the most radical variances of tactics depending upon coaching expertise, athlete maturity and coachability, and coach-athlete understanding of the energy systems required for successful efforts. However, that same viewing of a multitude of races will show that athletes who are successful in their endeavors stay within basic parameters.
Tactical considerations in the meters must rely upon an understanding of how two aspects of the event are intertwined, mainly, pacing and energy systems used. The meter event is a blend of pure speed modulated over distance. Done with attention to pacing and energy systems, the event is controlled, tactical and perfection in combining speed with endurance.
Done incorrectly, the event exposes lack of preparation and racing knowledge, inattention to detail and haphazard understanding of the physiology of the event. The length of the meter run makes pacing a critical element to considering race tactics.
As a general rule of thumb is: To run an optimal time, keep the first and second laps between 1. It is possible to run quite fast by violating this rule in high school, but the objective is to run the optimal time. Remember from the discussion of training, the formula for forecasting a finish time in the meters is only to predict an approximate goal time, not to delineate splits per meters. To give a rough approximation of goal pacing:.
This is a beginning point for developing a racing strategy based on pacing. As coaches understand the strengths and weaknesses of the athlete, adjustments are made. After determining a 1 st and 2 nd lap split for the event, it is possible to break down each meters of the event to chart the progress of the athlete through training and racing.
This splitting takes into account the general lactic acid buildup and shortening stride length, coupled with the decreased turnover as the racing nears the end. Now that the coach has determined the pacing of the event per meters, the training and racing goals should include running meter increments well within the In other words, if an athlete cannot muster a Paces faster and slower than this are equally easy to determine, but the coach still will end up with an average velocity per meters.
The athlete will find that there is an almost direct correlation between the effort given at the closing portions of the race and the amount of slowing in the pace. Simply put, if the athlete feels she or he is speeding up at the finish, they are actually just maintaining pace, while a feel of finishing while maintaining pace usually results in a slowing at the end of a race.
Coaches may also evaluate training and racing performances via video if a performance is critiqued for form or slowing. This evidence is compelling when discussing goals and personal bests. Once the athlete gets to the L. If an athlete is unable to clear lactic acid from the system in training at a rate which allows form maintenance, there is no way he or she will be able to race at that rate.
Consequently, the athlete should feel comfortable during exercise bouts exceeding the velocity required to maintain race pace, and should also be comfortable with exercise duration that exceeds the total time of the race.
Leg muscles, especially the gluteus, hamstrings and calves should be trained. Pole vault Pole vault is the hardest event in track and field. Imagine taking a fiberglass pole and running full speed to launch yourself feet in the air at the elite level. Pole vaulting has been studied by physicists for years and many great pole vault coaches have science and kineis and biomechanics degrees. If you are a runner the time for high school girls with an meter to one mile warm down,and want to get professionally involved you need to strengthen your body.
An average time should be around For the , a should make you the fastest girl in your grade, while a should make you state level. An average time would be Hope this helped. Remember Me. Remember me.
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