S N A P D O W N D R I L L :
Drill Reinforces:
✅ Proper posture
✅ Neutral pelvic tilt
✅ Stiff stance leg
✅ Putting feet down under COM
🗣this drill is great to implement early in development and in offseason.
F R O N T S I D E
M E C H A N I C S :
Contrasting Sets allows athletes to develop adaptation towards having less right to left deviations. The athlete learns how it feels and is able to apply force more effectively and efficiently with less side to side motion in their runs.
Rhythmic Drilling:
We have both our sprinters and are hurdlers do rhythmic drills that challenge them to be able to hold their posture while dynamically alternating.
Stability / Mobility Routine:
Active recovery is important so add days of recovery and stability to give your athletes an opportunity to recover and heal their bodies and allow the CNS system to reset…not only does it help your athlete physically but also mentally recharge.🔋
🗣PSA:
The most elite sprinters are able to run the 400m at an elite level. You don’t have to run an open 400m but you have to at least be able to be on the 4x4 to be considered ELITE.
Track is not a friendly sport it’s much like prize fighting you must be set on training and preparing better than the next person to be able be a champion. Everyone is fighting for the same top spot.
DONT FEED THEM CATS.
If you sprint and don’t do any special endurance or speed endurance work then you won’t be able to compete at the highest level. You may get away with running some decent 100m times but to be a complete sprinter you must have the ability to handle the 400m.
PSA:
In Texas making it to state is actually harder than competing at the state meet. Athletes who could win at most other state meets won’t even make it past regionals here.
Focus on your race and your lane. That will give you the best opportunity to perform your best. You can’t control if someone is running better than you but you can control if you’re running your best.
B-skips teaches athletes the proper movement patterns and posture necessary to be proficient at top end (frontside) mechanic:
ℹ️Maintain neutral pelvic tilt
ℹ️Maintain highly heel recovery
ℹ️Snapping ⬇️ with a slight cast in front landing under COM.
🅿️ U S H
T H R O U G H
T H E H I P S :
When learning how to push one of the hardest aspects to grasp is the commitment of the hips and projecting through horizontally due to the fear of falling.
PSA:
Running fast indoor is a good indicator but not the predictor of your outdoor time. It’s all about how you continue to progress & finish at the end of the season.
PSA:
Highschool coaches if you care about your athletes health and recruitment then stop putting them in the 4x2 and the 200m in the same meet. It sends the message that you care more about meet points than their longevity or ability to set a PR in their open event.
The movement patterns you develop in your drills become the mechanics that you adapt in your sprinting. Be detailed and intentional when drilling.
Key cues:
✅ Feet Dorsiflexion
✅ Midsole to forefoot foot-plant
✅ Ankle over knees
✅ Landing under COM
✅ Tall Hip Height
If you run the 400m it’s not mandatory that you train any distance over 350 meters in a rep. Compromising technical integrity is not necessary to achieve development in specific energy systems. We don’t have to sacrafice form to get in proper conditioning.
The benefit of isolating one leg at a time is that it exposes athletes to inefficiencies in each leg that can be refined and improved upon.
Drill reinforces athletes on how to:
✅ Maintain body posture
✅ Maintain Tall hip height
✅ Cycling while applying force ⬇️ under COM
PSA:
All those 600’s 500’s and 400’s y’all did and you’re still dying at the 250m mark?🤔
❌Running slower longer doesn’t prepare you to run at race pace longer.
✅To be effective in maintaining high velocities you must adapt to running at or near those velocities.
K N E E L I N G S T A R T S :
This start stance forces athletes in the position where they have to learn how to project powerfully horizontally to be able to push their bodies out.
FOOTBALL 🤝TRACK
@isaiah_spiller
is back from his rookie season focused more than ever to increase:
☑️Overall Speed
☑️Explosiveness
☑️Stability
the greatest aspects is that not only do you get faster but it also allows you to play faster longer and prevents injury.
If you haven’t been consistent in training all year why are you expecting consistency when it is time win championships?
Consistent Training = Consistent Results.
For those who were missing practice, skipping workouts, and just doing the minimum it’s almost time to show what that looks like on the track. This sport will expose you quickly.
🅿️USH THROUGH THE GROUND:
A very common mistake is that athletes will tend to only apply force at the ground and not through the ground which allows the athlete to cover more ground by displacing their body far more effectively.
Teaches athletes to put their feet down faster while maintaining proper body posture and mechanics. Once the athletes has become adapted the frequency pattern then contrast into the stride length pattern you should see a more fluid and efficient run.(covering more ground)
HIP MOBILITY:
Between our reps, we like our athletes to stay activated, as well as mobile throughout their hips,back, and groin. Our mobility routine ensures that our athletes are ready to fire, as well as prevent injuries.
🗣
Its a constant process of refinement as you’re working to develop more efficient movement patterns.
Common mistakes at top end:
❌ Overstriding or reaching
❌ Inefficient arm strokes
❌ Anterior pelvic tilt
❌ Not applying enough force down
❌ Not covering enough ground
The 🔑 is to not abruptly slam on the gas while running but to accelerate gradually while maintaining the proper body position that allows you to continually push forward down the track.
You want the body,head, & eyes to gradually rise like a 🛫 taking off the runway.
🅿️ U S H I N G :
Having moderate resistance allows the athlete to adapt the angles and positions it takes to push effectively.
Focus:
ℹ️Neck in Neutral Position
ℹ️Arms Sweeping Low
ℹ️ Maintain Low Heel Recovery
@exergenie
-FORCE APPLICATION-
How you hit the ground is determined by:
POSTURE
POSITION
INTENTION
STRENGTH
Striking down from a high height is a common cue or hammer down from up top. The simple focus is apply large amounts of force ⬇️ effeciently to generate a reflexive response from
🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩
If you’re coach is making you run mileage and you’re a sprinter. There are far better ways that don’t compromise your technique and form just to achieve condtioning. Running slow over time doesn’t prepare you to run fast at all.
☑️Feet are press flat & heel pressure stiff against the pads.
☑️Knees slightly internal rotated & stretch the Achilles in the back leg.(loaded pretension)
☑️Hips forward in neutral/deeper shin angle depth.
☑️Knees ⬇️with hand & neck relaxed in a neutral position.
#blockstarts
You don’t have to run repeat 400m,500m, and 600m to be conditioned. They’re are many other ways to achieve that same goal that don’t require you to have to lose your form and technique to gain “conditioning”.
COMMON MISTAKES ON THE CURVE:
❌ Leaning
❌Not cycling
❌ Running inside of the turn instead of on top of it
❌Not maintaining a consistent stride pattern
🗣️the wickets forces the athletes to apply force down in a efficient pattern and effective posture/body positions.
PSA:
60m times don’t equate to 100m times. There is a whole other half of a race that you will have to account for and it’s not that simple. Seen tons of 6.6 dudes only run 10.3 and 10.4.
🗣️60m are for thrills and 100m pays the bills.
PSA:
If you take 4 weeks off from training you will decondition to the point to where you are not the same athlete you were a month ago. Taking breaks are necessary but taking completely off is quite negligent to your progression.
PSA:
If your coach has you doing milage as a sprinter then they are more than likely limited in knowledge of energy systems and race demands or just old school and rather just do what they have been doing when they were running. Either way it’s a major🚩🚩🚩🚩.
#ignorancekills
First they ignore you .
Then they laugh at you.
Then they try to compete with you.
Eventually they just copy what you do.
Then they tell folks how they knew you.
Remember that each race is only an opportunity to learn from so that when it matters most (championships) you’re well prepared and seasoned to be able to execute to your best. We are not racing others but ourselves only.
Reinforcing proper mechanics and execution of the race model is imperative when running intensive tempo.
Workout:
2x3x150m 4min rest 5 min between set after then 6mins rest and 2x50m 90%
Track is the only sport where you don’t wanna go pro out of high school. The way the economy is set up you do better going to college and getting an education along with a few and NIL deals. Don’t hop in this 🔥and lose value. STAY IN SCHOOL KIDS.
“You win races, you set PRs, normally, by running faster, using your speed early in the first 100 to 200 meters.”
Sprints and Hurdles Coach
@CoachErnieClark
for
@SanJoseStTFXC
explains why speed is key over fitness and strength.
Find more sprint clips:
First they ignore you.
Then they ridicule you.
Then they try to compete against you.
Then they try to become you.
Then they tell others of how they knew you from the beginning.
The journey is riddled by those who will not understand your purpose or calling. Keep it pushing.💯
STRIDE EFFECIENCY:
Developing an efficient stride pattern is a process that takes the athlete being aware for where their body is as they are moving through the air.
🔑 Points:
☑️ Hips Maintaining a Neutral Pelvic Tilt.
☑️Attacking ⬇️ at top height
☑️ More frontside
I’ve seen even the most seasoned coach still be able to be the example for movements and drills. Having the ability to be the example and show the athlete makes the process so much easier for them.
Having athletes to be able to understand the why’s behind what they do allows for them to better apply the concepts even when the coaches are not there. Take your time to teach more than you coach.
Everyone says they want to win until it’s time to be consistent and sacrifice. That’s what separates the good from the great… Winners from losers…Leaders from the followers.
Are you willing to sacrifice short term fun & pleasure for long term success and glory?
PSA:
There is a trend of people building their whole reputation as coaches off the success of one or a few talented athletes in a short span. A true successful program will show consistent results year after year with most of their athletes. Great talent can hide poor coaching.
LEARNING HOW TO 🅿️USH:
Its a fine combination of both horizontal as well as vertical displacement.
FOCUS:
📈project their body through their hips as horizontally as possible, while maintaining the proper angles to attack back to the ground to push out into the race
Team Success = Individual Commitment to the Team.
The small things throughout the season that each athlete has committed to the team adds up to the teams’ success.
✅Not missing practices.
✅Encouraging each other.
✅Supporting each other.
✅Holding each other accountable.
Most parents often don’t understand the pressure of being a collegiate athlete:
-First time being away from home.
-Learning how to manage time from training and school.
-Making new friends.
-No longer being the best on their team.
-Learning to be more self-sufficient.
PSA:
Top colleges are not recruiting “100m runners” . If you’re seeking to be recruited by colleges be sure to realize that you’re expected to be able to contribute relative value in all of the sprints. You may not need to run the open 400m but trust you will be on that 4x4.
P O W E R F U L > Q U I C K :
In heat of competing athletes may forget to remain patient and powerful at the start and begin to shorten their horizontal projection and momentum in order to attain more frequency.
Focus:
✅Big arm-strokes
✅Longer ground contacts(patient)
PSA:
Highschool coaches we understand that to keep your job you must win team titles. When it’s a non championship meet focus on helping athletes to be in an optimal situation to excel in their opens so they can get recruited. Colleges can’t see results that they don’t have.🤷🏽♂️
🗣️Quite often we see athletes who haven’t been taught correctly and choose to not use blocks due to the lack of confidence in their ability to use them effectively.
When learning the basics in the blocks we like to focus on:
☑️STANCE
☑️STABILITY
☑️FORCE APPLICATION
PSA:
Last year times are not this year times. The results that you will reap this year will be reflective of the commitment,intention, and consistency that you have exhibited in this offseason.
🗣️Never think that you can cut corners in Track & Field.
🗣️ a common mistake is picking your hands up at the start, instead of sweeping them low at the ground.
❌ Picking up your hands will have your body projecting more vertically.
✅ sweeping low allows you to have longer contact on the front leg & project more horizontally.
I study harder because I want to see them become great.
I become better as a person to equip them with a better mentor.
I take time from my own family knowing that hopefully one day they will invest into mine.
I am a coach.
Learning how to 🅿️USH:
Learning how to exchange limbs while holding the proper body position.
🗣️ quite often athletes have an issue with leading through their hips. This is one of the primary focus is in this movement.
@Amariya_H13
C\O 2025
@LadyBTBA
PR:
11.5
23.7
In order to achieve optimal stride length, it will take a combination of proper body posture, mechanics, as well as force application. The focus is to achieve this in all of reps so that it’s second nature when it’s time to compete.
Athletes:
@lilCam2023
@jordynprice2305
PSA:
If you haven’t invested this summer in getting better then don’t complain or cry when you’re getting your butt toasted next season.
🗣Being an elite athlete is not a part time hustle it’s full time grind and a lifestyle.
Block Start Tips:
✅Have hips above shoulder height at set.
✅Be more powerful than quick
✅Gradually allow your hip to rise
✅Apply large amount force ⬇️ and 🔙
Everyone is not made to grow with you.
Your discipline will separate you from people who are not heading towards the same success. Losing people in the journey is a part of the process.
The benefit of isolating one leg at a time is that it exposes athletes to inefficiencies in each leg that can be refined and improved upon.
Drill reinforces athletes on how to:
✅ Maintain body posture
✅ Maintain Tall hip height
✅ Cycling while applying force ⬇️ under COM
Everybody wants you to be successful til you achieve it. Once you’ve achieved it then those same people try to find ways to tear you down. This is the natural process of rising in any environment. To separate yourself means you must be separate from the crowd and their opinions.