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2013 Special Dates & Times Cougar Track & Field meets daily, Monday through Saturday, INCLUDING HOLIDAYS, for practice sessions during the spring season. Friday, February 15, full team practice will be held at 9:00am. Monday, February 18, full team practice will be held at 3:20pm. Monday, March 12, full team practice will be held at 3:20pm. Spring break full team pratice sessions will be held Monday through Friday, April 1-, at 9:00am. All athletes are expected to attend spring break practice sessions. Monday, May 27, varsity practice will be held at 3:20pm. 2013 Training Video Vault Athletes are expected to view the following videos in preparation for track & field practice sessions. SPRINT MECHANICS (ALL EVENT GROUPS) – A breakdown of speed mechanics. Some of the fastest athletes the world has ever known featured in this video!
STRETCH CIRCUIT (ALL EVENT GROUPS) – A series of static stretches athletes should perform daily after practice and at home!
GSM ROUTINE (ALL EVENT GROUPS) – A series of mobility drills focused on maintaining healthy range of motion in the hips, while strengthening hipflexors, glutes, groin, hanstrings and more.
RESISTANCE BAND / FREE WEIGHT SUPPLEMENTS (ALL EVENT GROUPS) – A series of exercises focused on strengthening hipflexors, glutes, and the rest of the hip girddle with the help of resistance bands. Also included are a few new dumbbell and resistance band exercises for the upper body, as well as some free squat exercises.
LADDER DRILLS (ALL EVENT GROUPS) – 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 (ENDURANCE GROUP) – This is the warm up routine for that will precede medium and high intensity training and racing.
PERFORMANCE COOL DOWN: Phase 1 (ENDRURANCE GROUP) – This video demonstrates the cool down procedures following hard workouts and competitions.
FITNESS WARM UP "A" (ENDURANCE GROUP) / TEMPO WARM UP (SPEED GROUP): Phase 1 – Note that this is the "Tempo" warm up for the sprint group.
FITNESS WARM UP "B" (ENDURANCE GROUP) / FITNESS WARM UP (SPEED GROUP): Phase 1 – Note that this is the "Fitness" warm up for the sprint group.
MORNING FITNESS ROUTINE "A": Phase 1 (ALL EVENT GROUPS) – Athletes attending morning workout sessions must watch this video first!
MORNING FITNESS ROUTINE "B": Phase 1 (ALL EVENT GROUPS) – Athletes attending morning workout sessions must watch this video first!
WEIGHT ROOM CIRCUIT TRAINING (ENDURANCE GROUP) – 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 (SPEED GROUP) – All sprinters, jumpers and hurdlers will frequently use these mobility and strength drills as part of the daily workout.
BLOCK STARTS (SPEED GROUP) – 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 training schedules, which include specific workout descriptions. SHOT PUT/DISCUS: Thrower SPRING Season Training Schedule Thrower SPRING season Drill Routines 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 1/27/13 Long Distance SPRING Season Training Schedule – UPDATED 1/27/13 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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