DJ Brock
@CoachDJBrock
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Impact Speed and Agility•SPRINTS COACH• 2024 USTFCCCA Coach of the Year• Springfield College ‘12 🔻• helping athletes get faster • IG: impactspeedagility⚡️⚡️⚡️
Acton, MA
Joined July 2019
Sprinting is everywhere. It’s in every sport. If you cant sprint you won’t survive in sports!. What is done on the track can translate over to the field or court!. ⚡️⚡️⚡️
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🚨REMINDER🚨. In a race, if there is 0.2 to 0.4 seconds between two ppl, it’s not close. The math me say it, but the distance is large. Below: Usain 9.58, Tyson 9.71, Asafa 9.84. In track, this is a GAP. With that being said, Tyreek Hill 10.19 IS NOT CLOSE to Noah Lyles 9.79!
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And while DK is a large human I think we shouldn’t sleep on Ryan Bailey. He was 6’4” and 225lbs and ran 9.88. Beast
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Soccer players avoiding track is still a head scratcher, especially in HS. And with club in the spring theres always a lot of “what if” scenarios. Glad Abby Steiner made the move to track ⚡️⚡️⚡️
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STOP.LEAVING.TRACK MEETS.EARLY. Stick around and SUPPORT your teammates. When your play time is up in another sport you don’t leave early 🤷🏿♂️. Had a few leave last Wednesday and they didn’t get to celebrate the Championship W.
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When an athlete says they ran a 4.2!in the 40yd dash then they run the 100m in 12.5
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It’s hard for athletes to understand what social sacrifice means. You want to be the state champion? You may have to skip the parties, dates, or trips to train/sleep. It’s not meant to be an easy choice. However at the end of the day, it’s YOUR choice.
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🚨OPINION🚨. SPRINT on Netflix is great and people need to realize: it ISN’T for track junkies. It’s for people like my friends who don’t know anything or anyone and are now invested in a lot of the athletes… especially during Olympic year. Drama sells 💰 . Track needs this!.
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10 x 400 SHOULD NOT BE DONE FOR FOOTBALL PLAYERS AS “CONDITIONING”. 10 x 400 SHOULD NOT BE DONE FOR FOOTBALL PLAYERS AS “CONDITIONING”. 10 x 400 SHOULD NOT BE DONE FOR FOOTBALL PLAYERS AS “CONDITIONING”. 10 x 400 SHOULD NOT BE DONE FOR FOOTBALL PLAYERS AS “CONDITIONING”.
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Reminder that HURDLERS ARE SPRINTERS. Yes the 400mH too. Stop throwing kids that aren’t fast into the hurdles. And stop training 400mH like they run the mile with excessive nonsense.
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🚨TRACK IS A VARSITY SPORT🚨. You don’t skip games or practices of your other sports. The same applies for track . Athletes and parents need to understand it. Your level of commitment should be the same.
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🚨I THINK WE CAN ALL AGREE🚨. Get rid of middle school athlete rankings. Period. In all sports. It won’t mean a thing once athletes are in HS…. Parents don’t get scammed please.
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🚨ONCE AGAIN🚨. TRACK IS A VARSITY SPORT. The same commitment you put in other sports is required for track. You don’t get to skip practices and then expect to compete. If you tell your coach you’d do the same for other sport then just join a rec league 🤷🏿♂️.
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🚨JUST A REMINDER🚨. There’s no such thing as an “elite middle school athlete”. It’s just a kid that hit puberty a lot early than their peers. Wait until their Sophomore year and you’ll know whether it’s the real deal or not.
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🚨ATHLETES🚨. MOST track coaches don’t have a problem with you being a multi sport athlete (that makes a team go round). The problem comes when you SKIP track practices/meets for the out of season sports. Bc you wouldn’t skip that sport for track activities
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Uncomfortable truth about being a coach:. Not everyone is going to like you 🤷🏿♂️. And that’s ok.
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🚨THIS SHOULDNT BE ALLOWED🚨. An HS athlete (sprinter) told me their workout first day of track was:. 4 x 400.6 x 200.8 x 100. This is beyond heinous and why coaches be required to have EDUCATION (and I don’t care what form). Things like this set the sport back years.
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I was a D3 track athlete. May not have been “elite” but I would compete D3 again in a heartbeat. Found a school that I loved and the program was even better 🔻
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🚨TRACK MENTALITY🚨. Don’t be thinking about your PR. Every race is a new race. Your job is to get from point A to point B as fast as possible and beat the people next to you . Trust yourself, compete hard, leave it all on the track. The times will follow.
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🚨SPRINTERS🚨. There is no such thing as “I only run the 100m”. If you sprint, YOU DO ALL SPRINTS. You may not be the best at all but by improving for the rest you will help ALL OF YOUR SPRINTS. And it makes you much more valuable.
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Perspective for the HS sprinter/jumper that only looks D1. To make FINALS at D3 Outdoor Nattys 2022:. 10.62.21.12.47.66.23”3.5”.48’5.5”.6’8.75”. If you aren’t close to these marks, shift the mindset. THERE IS GREAT TRACK EVERYWHERE. Keep the dream but understand the expectations!.
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It’s funny how many athletes actually need speed training… yet they run from it.
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🚨COACHES🚨. You can lead a horse to water but you can’t make ‘em drink it. Focus time and energy on the ones that want the water.
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🚨TRACK FACT🚨. The five most humbling events in track:. 55m.100m.Shot Put.High Jump.Javelin. The most athletic or strong people find out real quick they aren’t what they thought they were. Egos get destroyed.
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3 x 60m with a 6 to 7 minute rest is a simple and effective speed day. Add some pogos after the session and bam that’s your day . DON’T OVERCOMPLICATE SPEED TRAINING.
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🚨SPEED NEEDS TO BE THE PRIORITY FOR THE 400🚨. If you run a 24 or higher in the open 200m and your goal is to run 50 or faster in the 400. No amount of endurance training will help you get there. Improve the 200 time, aka improve your speed. Get down to a 22 FIRST.
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Track is so humbling. It can bust the ego of the best athlete real quick . Fast on the field but can’t keep up in the 100m. Big bench press but can’t throw further than 30ft. Do you quit bc you got exposed, and then let your ego get you?.OR .Do you reassess and get better?.
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Most common phrases heard at the end of a track season:. “I wish I had done this earlier”.“I wish I had taken it more seriously”.
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🚨REASONS WHY ATHLETES AVOID SPEED TRAINING🚨. - results take time.- they aren’t athletic.- the skill of sprinting is hard.- they think they can’t get fast.- it’s simple/boring.- they’ve been conditioned to think it is not important . SPEED IS 👑 . CHANGE THE NARRATIVE.
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Slow athletes that focus solely on getting bigger/stronger just become bigger slow athletes 🤷🏿♂️. Avoiding speed training will be the biggest downfall as an athlete.
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Too many coaches telling sprinters to “go for a 20 min run” in the their offseason. Why?. 5 - 6 x 30m w/ 3’ on Monday.3 x 60m w/ 6-7’ on Wednesday.2 x 120m w/ 10’ on Friday. Your sprinters will benefit from that more. Keep it specific.
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Your 40yd dash DOES NOT determine whether you’ll be a great 100m runner or not.
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🚨REMINDER🚨. TRACK IS NOT A PARTICIPATION SPORT. It is a VARSITY sport. Set a standard, hold athletes accountable, TEAM TEAM TEAM.
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Fact:. Athletes who don’t miss practices usually see the most improvement at the end of the season. 🤷🏿♂️.
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🚨ATHLETES UNDERSTAND🚨. If you run 3 events at a Saturday meet giving 100% effort…. Then you play soccer or basketball tournament on Sunday…. YOU WILL NEVER BE RECOVERED . The wear and tear will catch up to your body.
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🚨OPINION🚨. Every person who wants to coach High School track should be USATF Level 1. No exceptions.
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10.69 in the 100m.21.83 in the 200m.55’8” in the shot put. Hit 21 MPH on this run. Y’all skills players still wanna hide in the gym?. 🤷🏿♂️⚡️ #FeedTheCats @pntrack.
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I’ve said it before and I’ll say it forever:. HE TRAINED ALL OFFSEASON WITH A SPRINT COACH!. HE WAS A VERY GOOD TRACK ATHLETE!!. #FeedTheCats @pntrack.
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Plenty of people want high school track to be taken more seriously. I totally agree. Well coaches and everyone stop letting it be treated like a participation sport🤷🏿♂️. If kids wouldn’t skip another sport to practice for track they shouldn’t skip your practice for another sport.
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🚨COACHES🚨. Get kids in the 400/4x4!. Sprinters do ALL sprints!. They don’t have to be amazing at them, but they should do them. At least 2x a szn. Require it!. Good experience, training, and may find they have potential. BUILD THE WHOLE ATHLETE AND CREATE LONG TERM DEPTH!.
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You don’t do a winter sport but you want to have a good outdoor track season?. RUN INDOOR TRACK. Athletes who do indoor are ALWAYS better off by outdoor season.
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🚨ATHLETES🚨. You don’t need the title of “CAPTAIN” to be a leader on your team.
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Coaches when an athlete PRs. But they remember it’s the first meet of the season 😂
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🚨PARENTS🚨. We get it: track may not be your child’s first sport. However… if they wouldn’t skip practices or games during their “main sport”. Don’t be allowing them to skip practices or games during track (unless emergency of course).
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If you wouldn’t skip your other sport for track, you don’t get to skip track for your other sport 🤷🏿♂️.
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🚨COACHES🚨. YOUR HIGH SCHOOL ATHLETES DO NOT NEED TO RUN EVERY MEET!. If you are having your best athlete compete in 3 events for almost 12 weeks, don’t be surprised if they break down by outdoor. Forget winning dual meets. Pick and choose. Race when it matters most.
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Are you the fastest on your team?. No? Do track.Yes? Do track. 11/28 ⚡️⚡️⚡️.
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Alabama Offense:. WR Devonta Smith - 10.67.WR Jerry Jeudy - 11.13.WR Henry Ruggs III - 10.42.WR Jaylen Waddle - 10.89.RB Damien Harris - 10.74. HS if you have 5 guys on O that are this fast you can’t be touched. ENCOURAGE YOUR ATHLETES TO DO TRACK! #FeedTheCats @pntrack ⚡️⚡️⚡️.
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🚨SPEED MATTERS🚨. Heard an athlete from another sport tell a track kid “you’d only make the team bc you’re fast”. Umm… YEAH🤷🏿♂️. In HS the easiest way on any team is to be FAST AND ATHLETIC even w/ so-so sports skills. Yet kids resist improving athleticism. GET FASTER!.
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🚨TRACK FACT🚨. If you join for instant gratification, you’re in the wrong sport. All track events require patience as skills are developed. It could take weeks, but most often it’s months. The sport will teach you about yourself and how you handle this adversity.
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🚨ATHLETES🚨. In track, are you a participant or a competitor?. Are you here to hang out/goof off with your buddies?. Or are you here to help score points and contribute to the team?. Your coach’s time, teammates’ time, and your own is precious. Don’t waste it.
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🚨40 YD DASH FACT🚨. 4.7 - 4.8 is not slow. I wager most of the population could not run that. So we can chill on that logic. ‼️Most of you HS athletes cannot run a 4.4 and you’ve been lied to‼️. That’s not a bad thing. If it ain’t FAT, from 3pt, and on video 🙅🏿♂️.
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6 x 30m is a basic but tough workout for sprinters . “That seems low”. You probably aren’t sprinting fast enough 🤷🏿♂️.
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If you can go in the 200m. Boys - Sub 23.Girls - Sub 26. YOU CAN RUN A FAST 400. Put the right training in and it’s good. 99% of the time for HS athletes it’s what going on between the ears that holds them back. The discomfort of the race can be scary. Build confidence.
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🚨HIGH SCHOOL ATHLETES🚨. GET GOOD AT THE 200M!. Personally think the 200m is the most important race for sprinters. If you can run a fast 200m, you can be good at both 100m and 400m. Congrats you have are now pretty much guaranteed your spot on ANY relay team going forward 🤷🏿♂️.
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🚨30M FLY IS THE QUALITY TEST FOR HIGH SCHOOL SPRINTERS🚨. You can build a team off of these speeds and is a great predictor. Boys side:. 3.35 - 3.2: good.3.19 - 3.1: excellent.3.10 - 3.00: top tier .3.00 or faster: elite. 10 athletes 3.19 or faster you’re blessed⚡️⚡️⚡️.
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🚨TRACK ATHLETES🚨. DO NOT WAIT TO CARE!. Do not wait to take it seriously!. If you treat it like a joke your FR/SO year (not competitive, no training, etc…). By JR year, you will be behind . Your JR peers will be beyond you and the new FR/SO will pass you. START DAY 1.
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We practice 3 days hard, 1 day recover, 1 day of tech . The weekends are meant to be for recovery. If you’re out doing other high intensity activities (ie another sport team) on recovery day, your chance of injury 📈. Be smart y’all.
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🚨UNFORTUNATE REALITY🚨. HS track will start to lower in numbers if coaches/schools don’t change the way they train the sport. The talented athletes will start to leave for club/private coaching if HS coaches show they don’t know what they are doing. EDUCATE YOURSELVES!.
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🚨HIGH SCHOOL TRACK IS A VARSITY SPORT🚨. There should be a STANDARD for athletes to reach too if you want a competitive program, just like any other varsity sport . Our boys sprinters know the target is 3.35 or faster in fly 30 for varsity . COMPETITION = GOOD.
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🚨SHOUT OUT🚨. S/O to the HS track coaches. Most don’t get what it’s like coaching 80-100 kids with a staff of 3. Finding the balance b/w coaching track AND field events…. Yet still getting the best of athletes daily despite the adversity . Yall rock👍🏿.
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Weird opinion: These things are more difficult to do than people think. - sub 4.8 in the 40yd dash.- sub 12 in the 100m.- sub 24 in the 200m.- 9ft broad jump. What are some “basic” athletic things that are much harder to do that people think?.
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🚨REMINDER🚨. Track is a sport that reveals who you really are. When results aren’t coming, how do you respond. Many stress or they bail when the going gets tough and miss out on what could be. The ones that adjust and push through will always see results. DON’T QUIT!.
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Most common phrase we hear and I’m sure other track coaches hear as well:. “Man I wish I had done track all 4 years”.
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4 x 100.4 x 200.4 x 400 . All with a walk. That is a workout that was given to HIGH SCHOOL SPRINTERS ON DAY 2
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This summer:. If your “speed training” involves running whole field and a whistle telling you to GO after 30 seconds of rest…. It’s not speed training. If it’s followed by a classic “this is meant to toughen you up” speech…. Avoid. If you paid for this…. Ask for a refund.
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🚨CHAMPIONSHIP SEASON REMINDER FOR SPRINTERS🚨. Do less.Speed matters MOST.Stay fresh.Cut the high volume work.RECOVERY IS YOUR FRIEND.Stay locked in.Fuel up.Sleep sleep sleep.Forget time chasing, compete to WIN.You are ready.Have fun.
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🚨REMINDER🚨. Your athletes aren’t soldier or warriors . They’re kids that forget to eat breakfast and trip over their shoes. Stop training them like Navy SEALS.
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🚨TRUTH ABOUT TRACK🚨. It’s an objective sport. “How come Billy isn’t on the relay?”. Well his time is slower than Tommy’s. “How come they don’t run at that meet?”. There is a qualifying standard that they did not reach. It’s that simple 🤷🏿♂️.
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Just a reminder:. Your hand timed sprints mean nothing. Especially your 40yd and 100m. 🤷🏿♂️.
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Weight room convo this morning w/ a football player. Me: What position?. Athlete: OL/DL. Me: Do anything winter/spring?. Athlete: Lift for football. Me: Great see you on the track in the spring. LETS GET THIS TRAINING MENTALITY OUT OF ATHLETES HEADS ASAP!. 🏈 PLAYERS DO TRACK!.
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🚨SIMPLE SPEED🚨. 1 - 2 x 21 wickets.2 - 3 x 30m Fly. Multijumps. Go home . Y’all don’t need to be on the track for two hours 🤷🏿♂️.
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Unpopular Opinions for HS track😏. - Dual Meets shouldn’t be scored. - Your best athletes shouldn’t have to compete every meet in the same event (they still go and support). - HS should adapt 2 day state championship format (good job MA👍🏿)
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🚨PSA🚨. If you wouldn’t skip (insert sport) for track during that season…. Then you shouldn’t skip track for (insert sport). Track shouldn’t be delegated to part time participation.
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Sprint coaches by themselves with 78 sprinters at practice 😵.
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If an athlete is weight room strong but not athletic, the solution isn’t cleans or snatches or single leg work. Get them on a track/field and starting SPRINTING and JUMPING.
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Track is a varsity sport . Split your team into JV and Varsity. Give kids a standard to reach to make varsity . DONT SEND SLOW ATHLETES TO DISTANCE UNLESS THEY WANT TO TRY DISTANCE.
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🚨SPRINTERS🚨. Track is very simple:. Either you have the times or you don’t. It’s easy to see and compare. So search for schools at EVERY LEVEL. Most of you are D2/D3 and that’s totally cool. There’s competitive track everywhere.
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🚨SIMPLE SPEED SESSION FOR HIGH SCHOOL ATHLETES🚨. Sprint Drills.3 - 4 x 60m w/ 6 - 7 min rest.3 x 5 hurdle hops. 🤷🏿♂️. This can be done multi weeks at the beginning of the season and time the 60m at some point. Don’t complicate things ⚡️⚡️⚡️.
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“I been training all summer coach. Honesty”. Athlete after the warm up…
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🚨REALITY CHECK🚨. Eric Gregory ran a 33.27 in the 300m. It’s a Division 3 COLLEGIATE record. Parents and kids understand this:. If you aren’t running times in HS that would beat D3 athletes, don’t be talking about “D1 only”. Competition and talent is EVERYWHERE.
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This socially awkward, Yu Gi Oh card, trash talking, nail painting, anime loving, Tik Tok dancing sprinter just won the Olympics Gold Medal in the 100m…. And it has people MAD MAD MAD . I love track
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Just because you did the workout in HS or College doesn’t mean you should make your athletes do it
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🚨I’LL CONSTANTLY SAY AND BELIEVE THIS🚨. Once an athlete gets to high school (maybe even middle school). 1 sport a season.1 team a season. They don’t need to be playing on 3 teams in the fall, 3 in the winter, and 3 in the spring or offseason stuff. Lock in for one per season.
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🚨HIGH SCHOOL TRACK IS CHANGING 🚨. Athletes are more educated than ever. Having basic/no knowledge or experience as a coach isn’t good enough. Just bc you “ran in HS/college” isn’t enough. Kids/parents are more likely to go leave HS if needs aren’t met (aka club/private).
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🚨PARENTS🚨. Overuse is a thing. Plan accordingly, especially @ the high school level. More is not always better. Track meet, weekend soccer, + sessions w/ private trainer and other practices is a recipe for long term problems.
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🚨Reminder🚨. Athletes in HS are NOT the same as college athletes. So using college workouts you saw on a power point isn’t the answer . Can guarantee 95% of your athletes can’t even skip or move properly. So don’t give them something athletic 20-23 years do.
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🚨TRACK FAM🚨. With the Olympics around the corner, it is important for us to have this statement ready for friends and family:. “No, you COULD NOT compete in that event easily just because you competed in middle school/high school”. Be sure to practice it!.
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🚨TRACK REALITY🚨. You can do all the right training at practice and at dual meets crush it to let you know you’re ready. BUT if the mental part isn’t right it can all come crashing down in a split second. Do the mental work along with the physical!.
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🚨REMEMBER HEADING INTO OUTDOOR🚨. - Indoor times don’t matter anymore. - New season, clean slate. - Season is short, lock in early. - SR: slide AFTER last meet. - FR: it’s a varsity sport, be there every day. - May/June times > March/April times so be patient. - Try EVERYTHING.
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🚨PARENTS🚨. DO NOT STOP SPEED TRAINING!. Too often kids stop once they get to HS. It needs to continue as long as they play sports. Weight room is important, but speed is a factor that gets you in the club and keeps you there for a LONG time. DONT STOP.
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🚨30M FLY🚨. Yesterday I brought up how I prefer the 30m Fly is for testing speed in regard to high school sprinters. Use a 20m to 30m run in. Here is a sheet that can estimate what your times in the 100/200. ‼️NOT GUARANTEED BUT HAS BEEN CLOSE FOR ME THE RECENT YEARS‼️
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🚨COACHING EDUCATION MATTERS SO MUCH🚨. So many athletes (especially in track) are able to tell when coaches don’t know what they are doing . Coaches shouldn’t field threatened about learning more . It’s not just for you, but for the kids. Shouldn’t be optional 🤷🏿♂️.
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🚨COACHES🚨. Sometimes after an athlete has a bad race, the best thing to do as a coach:. SHUT UP. We always we NEED to give solutions, but it’s not always the right time. Allow them to feel disappointment w/o critiquing for a bit . When they’re ready they will talk.
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