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The HS Sprinter/Jumper/Hurdler

This guide, created by Latif Thomas, a USATF Level II coach and USTFCCCA Event Specialist, offers a deep dive into effective training strategies for sprinters, jumpers, and hurdlers. It outlines the annual training plan, including general preparation, specific preparation, and competition phases, focusing on physical capacities, skill acquisition, and event-specific techniques. It emphasizes the importance of a defined coaching philosophy and resource allocation. Gain insights from expert recommendations and utilize specialized drills tailored for improving acceleration, speed, and strength.

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The HS Sprinter/Jumper/Hurdler

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  1. The HS Sprinter/Jumper/Hurdler Latif Thomas -USATF Level II (S/H/R) -USTFCCCA Event Specialist (S/H/R) -Athletes’ Acceleration, Inc -CompleteTrackandField.com -IYCA

  2. Two Angles • The Athlete • The Coach

  3. Definition of Your Program Your program is defined as much by what you don’t do as it is by what you do.

  4. Overview • Physical Capacities (Biomotor Abilities) • Sprint Events • Hurdle Events • Jumping Events

  5. Choose Your Own Adventure • The Patterns (Commonalities) • Drive Phase • Penultimate Step • Establish a philosophy • Speed • Strength

  6. Choose Your Own Adventure • Focus your resources • Your background • Your talent • Assistant Coach Goldmine • How many kids on your team?

  7. Group Warmup

  8. The Annual Plan • General Preparation (Weeks 1-4) • Most of the time groups can train together • Focus on general physical capacities and technique • Skill based progressions as athletes acquire skill

  9. Monday – Acceleration/Drive Phase

  10. Monday – Acceleration/Drive Phase

  11. The Annual Plan • Specific Preparation (Weeks 5-8) • Training becomes more event specific • Focus on general physical capacities with a trend toward event specific technique, intensity and rest • Skill based progressions as athletes acquire skill

  12. Monday – Top End Speed/Continuation

  13. Monday – Top End Speed/Continuation

  14. The Annual Plan • Competition (Weeks 5-8) • Training simulates competition • Focus on general physical capacities becomes secondary to event specific technique, intensity and rest • Intensity and expectations rise with the quality of meets

  15. Competition Intensity

  16. Speed Day • All Sprinters: Block Accelerations • Sprint Hurdles: Blocks over 1 and/or 2 • Intermediate Hurdles: Blocks over 1 • Jumpers: Rollover Accelerations + Short Approach Jumps

  17. Anaerobic Capacity • All Sprinters: 4-6 x 200 @ a pace of my choosing. R=5’ • Intermediate Hurdles: 4-6 x 200 @ a pace of my choosing, over hurdles. R=5’ • Sprint Hurdles: 5-10 x 12 hurdles @ 10m/7.5m. R=5’ • Jumpers: Extended skill specific remedial bounding + RRJ + MB throws/Multi jump circuit

  18. Run, Run, Jump (Continuous Takeoffs)

  19. Remedial Vertical Bounding

  20. The Art of Coaching • More than one way to skin a cat • Don’t get greedy • Don’t be a slave to: • Terminology • “Periodization” • Percentages

  21. Recommended Resources • Twitter: @latif_thomas • Email: latifthomas@gmail.com • CompleteTrackandField.com/ohiosprints • CompleteTrackandField.com/ohiojumps Add ‘OTCC’ to the Coupon Section to receive the discounted price www.CompleteTrackandField.com

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