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2012 Special Dates & Times Cougar Track & Field meets daily, Monday through Saturday, INCLUDING HOLIDAYS, for practice sessions during the spring season. Friday, February 17, full team practice will be held at 9:00am. Monday, February 20, full team practice will be held at 3:30pm. Monday, March 12, full team practice will be held at 3:30pm. Spring break full team pratice sessions will be held Monday through Friday, April 2-6, at 9:00am. All athletes are expected to attend spring break practice sessions. Monday, May 28, varsity practice will be held at 3:30pm. 2012 Training Video Vault Athletes are expected to view the following videos in preparation for track & field practice sessions. GSM ROUTINE – A series of mobility drills focused on maintaining healthy range of motion in the hips, while strengthening hipflexors, glutes, groin, hanstrings and more.
LADDER DRILLS – A Selection of these drills, usually two or three, will be used to develop neuromuscular pathways two times per week for all event groups.
PERFORMANCE WARM UP: Phase 1 – These drills may be performed in a different order depending on the event group.
HURDLE WALKOVERS & PERFORMANCE COOL DOWN: Phase 1 – Note the hurdle walkovers are to be done by athletes BEFORE practice starts. The remainder of the video demonstrates the cool down activities, including reverse hypers, which need to be done on a table.
FITNESS WARM UP "A" (Distance) / TEMPO WARM UP (Sprints): Phase 1 – Note that this is the "Tempo" warm up for the sprint group. Arm clams have been replaced by inverted scissors and splits.
MORNING STRENGTH & FITNESS ROUTINE: Phase 1 – Athletes attending morning workout sessions must watch this video first! Do NOT attend the morning workout if you do not know what you are doing!
WEIGHT ROOM CIRCUIT TRAINING (Distance) – Lifts in this routine should be done in sets of eight lifts with the heaviest weight possible. Move from one lift to the next as quickly as possible.
HURDLE DRILL SAMPLES (Sprints) – All sprinters, jumpers and hurdlers will frequently use these mobility and strength drills as part of the daily workout.
BLOCK STARTS (Sprints) – Watch both the demonstrations by olympic athletes as well as the discussion by Tom Tellez, one of the top coaches in the sport. Pay particular attention to the optimal angles Tellez points out in the down and elevated positions.
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CALENDARS: Click on the links below for detailed spring season training schedules, which include specific workout descriptions. SHOT PUT/DISCUS: Thrower SPRING Season Training Schedule SPRINT/HURDLES: Sprint/Hurdle/Jump SPRING Season Training Schedule SPEED TRAINING PACE CHART Performance Equivalencies & Workout Paces for Sprint/Hurdle Events DISTANCE: Middle Distance SPRING Season Training Schedule – UPDATED 1/30/12 Long Distance SPRING Season Training Schedule – UPDATED 1/30/12 ENDURANCE TRAINING PACE CHART TRAINING LINKS: Check out the following links for supplemental information on various aspects of track & field training and competition. Maximal Velocity Sprint Mechanics: Detailed research article on fundamental principles of speed. Great articulation of force application. The Science of Running: Complete topic coverage for Distance Training & Racing by Steve Magness. CoachJayJohnson.com: Former CU Middle Distance coach Jay Johnson provides a huge range of training videos, slide shows, and articles. Running Times: One of the better general resources for distance running, including helpful articles on injury rehab, nutrition and training. Time to Run: Another comprehensive site for distance running, including articles on nutrition, injuries, training and racing.
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