Transition from Football to Track
Moderator: George Payan
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young banks
- Posts: 1
- Joined: Tue Jan 06, 2004 11:08 am
Transition from Football to Track
I have a high school sprinter who is about 15 pounds over weight (football weight). How do I get him started since it is already January and our first meet is a month away?
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George Payan
- Posts: 401
- Joined: Thu Sep 05, 2002 9:07 am
Preparation Period for Sprinters
Your first priority should be to work on sprinting technique on a daily basis. This includes the warm-up, phases of sprinting: the start, acceleration, transition, maximum speed, speed maintenance and finishing form. Working on the proper technique will eliminate any problems you are having.
After technique, work on repetitions and strength, which includes weights and plyometrics drills. For strength training refer to the web site under the “Coaching” button. Sprinters can use this same program. Follow the four-day cycle and start gradually.
You should have two types of warm-up routines. One is for workouts and the other is for competitions. Part of your warm-up should include technique.
A proper warm-up includes:
Jog at least 800 meters; flexibility (20 minutes); accelerations (10 meters, 20 meters, 30 meters, 40 meters) with progression of distance. Increase the workload week-by-week. Intensity can be increased and the number of repetitions can be increased.
Technique after the warm-up:
Always work on technique for 35-45 minutes. Work on mechanic drills; baton & sprinting out of the blocks 2 days a week. After technique, work on repeats. For sprint training workouts refer to the web site under the "Sprint" button for an article "A General Workout for Sprinters". The article has workouts for sprinters and sprinters who run 400 meters.
The extra body weight will come off during training. Don't focus on the body weight. Focus on conditioning and technique.
Coach Payan
www.CoachesEducation.com
After technique, work on repetitions and strength, which includes weights and plyometrics drills. For strength training refer to the web site under the “Coaching” button. Sprinters can use this same program. Follow the four-day cycle and start gradually.
You should have two types of warm-up routines. One is for workouts and the other is for competitions. Part of your warm-up should include technique.
A proper warm-up includes:
Jog at least 800 meters; flexibility (20 minutes); accelerations (10 meters, 20 meters, 30 meters, 40 meters) with progression of distance. Increase the workload week-by-week. Intensity can be increased and the number of repetitions can be increased.
Technique after the warm-up:
Always work on technique for 35-45 minutes. Work on mechanic drills; baton & sprinting out of the blocks 2 days a week. After technique, work on repeats. For sprint training workouts refer to the web site under the "Sprint" button for an article "A General Workout for Sprinters". The article has workouts for sprinters and sprinters who run 400 meters.
The extra body weight will come off during training. Don't focus on the body weight. Focus on conditioning and technique.
Coach Payan
www.CoachesEducation.com
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Erich Moreno
Football track athletes usually have the extra weight because of weight training hypertrophy (bulk) due to the high impact demands. He still needs weight training for strength but certain exercises need to be eliminated to help reduce the bulk. Most specifically, bench presses and biceps curls. These are considered body building exercises.
I have the sprinters weight lift during the season but only for strength and power maintenance. You also need to consider your athlete's body fat composition. If he is running 10.9 at 200+ lbs. you will be popular in the football recruiters eyes. As your sprinter continues throughout the season, he will eventually burn off the excess muscle mass that does not contribute to his speed mechanics. Don't worry about the initial performances but rather the whole season and the ultimate goals for your team and athlete.
I have the sprinters weight lift during the season but only for strength and power maintenance. You also need to consider your athlete's body fat composition. If he is running 10.9 at 200+ lbs. you will be popular in the football recruiters eyes. As your sprinter continues throughout the season, he will eventually burn off the excess muscle mass that does not contribute to his speed mechanics. Don't worry about the initial performances but rather the whole season and the ultimate goals for your team and athlete.