Track and Field: Track Events

Base Training

Notes

  • in long distance runner, weight training and plyometrics can decrease the energy cost of running (Berryman 2010) and running times (Sedano 2013, Ramírez-Campillo 2014).
  • Runners with less flexibility have a lower energy cost of running (Jones 2002).
  • Higher hamstring: quadriceps peak torque ratios were related to lower energy cost of running (Sundby 2014)

Flexibility Training (Hurdles and Steeplechase)

Dynamic Mobility/Warm-ups (Short & Medium distance Track)

  • High Knee Holds
  • High Knees Jogging
  • Quad stretch
  • Butt kicks
  • Tin Soldiers
  • Lateral Leg Swings
  • Lateral Lunge
  • Skipping
  • Power Skipping
  • A-Skip
  • B-Skip
  • Stride out’s
  • Standing Arm Swings
  • Ankling
  • Marching
  • Wall Drive

Speed, Agility, and Quickness (Sprinters)

  • Speed
    • Starts from blocks
    • 20m sprint
    • 100m sprint
    • Starting sprinting on the curve
    • On grass runs
    • Buildup Sprint
    • Flying Sprint
    • Variable Speed Run
    • Uphill Sprints and Strides
  • Assistive Running
    • Overspeed with Tubing
    • Downhill Running
  • Resistive Running
    • Resistive Belt and Sled Pull

Running Program (Daily Undulating)

  • Program
    • See Sports Conditioning Running
    • Primary Run
      • Close to event distance
      • Builds sports specificity
      • Perform once a week
    • Secondary Run
      • One level below event distance
      • Builds speed
      • Perform once a week
    • Tertiary Run
      • One level above event distance
      • Builds endurance
      • Perform once a week
    • Recovery Run
      • Close to event distance
      • Significantly lower volume or intensity
      • Maintains endurance and speed with less chance of overtraining
      • Perform once a week one day after Secondary or Tertiary Run
  • Distances Levels
    • Short Sprints and Agility Drills 20-50m
      • rests 15 sec-2 min
      • 4+ min
    • Long Sprints 100-200
      • rests 30 sec-2 min
      • 4+ min
    • Mid Distance 400-800
      • rests 1 min-2 min
      • 4+ min
    • Long Distance 1600-
      • Very Long Distance
  • Other types of runs
    • Tempo Runs / Lactate Threshold Training
    • Train at Anaerobic Threshold
    • 15K Pace
    • Hills (hard up, easy down), Timed
    • 2/1 Work Recovery (4 min work, 2 min recovery)
    • 5-10% lower max HR

Movement Patterns for Plyometrics

Exercise References

Track

  • NSCA 2013
    • Bounds
    • Start from the blocks
    • Acceleration from 3-point start
    • Starting and running on the curve
    • On-grass runs (reduces joint stress)
    • Standing arm swing
    • Ankling
    • Marching
    • Wall drive (single exchange)
    • Step over
    • Acceleration-speed (from start)
    • Speed Endurance (3x 200 m)

Track & Field

  • Chu 2013
    • Cone Hop
    • Single Leg Push-off
    • Alternating push-off
    • 30 Second Box Drill
    • Box Jump
    • Hop
    • Standing Triple Jump
    • Standing Triple Jump Over Barrier
    • Alternating Bounding
    • Alternating Bounding with double arm action
    • Combination Bounding
    • Combination Bounding with double arm action
    • Stadium Hop
    • Barrier Hop
    • Hop on to 40 yard or 40 m Sprint
    • Standing Long Jump
    • Single Leg Hop
    • Multiple Box to Box Jump Squat
    • Depth Jump to Standing Long Jump
    • Long Jump with Five Stride Approach
    • Depth Jump to Standing Triple Jump with Slide-out Landing
    • Combination Bounding into Sand Pit

Other Reference

Michel J. Developing the Steeplechaser USTFCCCA.org (PDF accessed 16 July 2017)

 


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