Track and Field Practice Plan

Team: Road Runners Date: 3/2/2018 Time: 11:15-12:05 Location: Nottingham Field
Age: 20-25
Time of Season: Late Preseason, Week 6, Day 18
Number of Coaches: 2 coaches
Number of Athletes: 13
Time: 50 minutes
Equipment Needed:
 2x Batons
 20 Cones
 10 mini hurdles
 2x Dice
 T-Shirt and running shorts.
Each athlete is required to bring their own equipment:
 Socks
 Running Shoes
 LONG TERM ATHLETE DEVP. STAGE: Focus on the fundamentals of springing and hurdles. These skills will be essential to maintaining a speed
for a certain distance.
 SAFETY NOTES: If runners have been injured, reduce the number of each interval in half to avoid burnout. Provide water for athletes between intervals
to avoid dehydration. The majority of the athletes at this practice are inexperienced runners and should not be pushed too hard to avoid injury.
 PROGRAM PHILOSOPHY: Provide a positive experience that fosters a love for the sport and encourages lifelong participation. As a leader
of the team I will assist my athletes from their first step of practice until their last competition. I want to train athletes that finish all the way
to the line no matter what the situation. Instill in my Athletes: Respect, Integrity, Honesty, Good Morals, Character, Good Work Ethic,
Leadership Qualities, Sportsmanship and be a Great Competitor. These qualities not only make good athletes, they make Good Human
Beings that will go out in the world and be successful in their careers and daily lives. I will strive to create a positive and equitable
environment in which all athletes are challenged and inspired to meet their highest potential. Lastly, I aim to teach my athletes to “Leave the
RIGHT Legacy in everything they do”
  PRACTICE GOAL(S): Focus on explosive intervals for a range of distances. Work on hurdle forms and agility of feet and legs.
Physical Goals The goal of this practice is to continue working on speed and
coordination to perform a successfully pass over a hurdle
Technical Goals The technical goal of this practice is to work on moderate interval
work to build anaerobic speed.
Tactical Goals The tactical goal of this practice is to diversify the distances ran and
work on form drills to improve hurdling efficiency
Mental Goals The mental goal of this practice is to work on not being intimidated by
the hurdle or the difference in distances ran.
WARM-UP: The warm up will be performed outside on the grass field.
ACTIVITIES TIME PURPOSE COACHING POINTS EQUIPMENT NEEDED
Work on running form and 10 meters, out and back
the actions needed to run Make sure to focus on form.
efficiently Give feedback
Cues:
“Lift your knees” (During
Run an hourglass on the infield 11:15-
high knees”
(see diagram 3) 11:20
“many many many” (during
all exercises) More, slower
increases warm up
effectiveness.

Work on running form and 10 meters, out and back 2-Cones

the actions needed to run Make sure to focus on form.
efficiently Give feedback
Cues:
Butt Kicks 11:20-
“many many many” (during
11:21
all exercises) More, slower
increases warm up
effectiveness.

Work on plyometric action to 10 meters out 2-Cones

improve muscular action Make sure to focus on form.
High Knees 11:22- Give feedback
11:23 Cues:
“Lift your knees” (During
high knees”
 “many many many” (during
all exercises) More, slower
increases warm up
effectiveness.

Work on plyometric action to 10 meters back 2-Cones

improve muscular action Make sure to focus on form.
Give feedback
Cues:
A-Skips 11:24- “Legs under your belt”
11:25 “many many many” (during
all exercises) More, slower
increases warm up
effectiveness.

Improve flexibility of Make sure to focus on form. 2-Cones

hamstrings and lower back Give feedback
Cues:
“Lift your knees”
B-Skips 11:26- “Paw the ground”
11:27 “many many many” (during
all exercises) More, slower
increases warm up
effectiveness.

Make sure to focus on form. 2-Cones

Give feedback
11:27- Cues:
Frankenstein
11:28 “Straight legs”
“Reach”

Dice Workout
ACTIVITIES TIME PURPOSE COACHING POINTS EQUIPMENT NEEDED
Coach Jay will roll a dice and multiply Work on developing Identify the different interval 12-Cones
the number rolled by 10 to determine the 11:28-11:42 sprinting form and locations. 1-dice
distance ran. The runners will then run Switch Groups adapting to the
that dice roll multiplied by 10, starting 11:42-11:54 variability of running Cues:
from the line. The runners will then jog different distances.  Pump your arms
 back to the starting line. This will be  Lift your knees
repeated 6-7 times.  Through the line
 Look straight
 Run through the line
Hurdle Practices
ACTIVITIES TIME PURPOSE COACHING POINTS EQUIPMENT NEEDED
Coach Taylor will demonstrate the form The purpose of these Make sure to focus on 10- mini hurdles
of a hurdle. The small hurdles will be drills is to increase form. 2-Cones
used. The motion should still be the flexibility and the Give feedback
exagerated in order to mimic a real ability to jump a Cues:
hurdle. hurdle efficiently. “Lift your knees” (During
11:28-11:42
Each athlete will perform each drill at These drills will high knees”
Switch Groups
least 3 times before rotating to the allow the athletes to “many many many”
11:42-11:54
next practice getting their (during all exercises)
legs high enough to More, slower increases
hurdle as well as warm up effectiveness.
work on some agility.
11:28-11:30
High Knees over hurdles
11:30-11:32
Grapevines in and out of hurdles
11:32-11:34
Grapevines in and out of hurdles with
11:34-11:36
other leg lead
11:36-11:38
1 hop between each hurdle
11:40-11:42
2 hops between each hurdle

After an athlete reaches the end, they

will run around a cone and return to the
back of the line on the opposite side.
Cooldown
ACTIVITIES TIME PURPOSE COACHING POINTS EQUIPMENT NEEDED
The athletes will gather near the 50m This cooldown will make Every time the coach yells Baton
mark and will be given a baton. sure the athletes do not injure STICK.
The goal of this cooldown is to practice themselves and can actively The person with the baton
some simple handoff drills. 11 :55- return to a resting state. will hand off to the person in
The athletes will run in a single file line 12 :02 front of them.
at a slow jog around the infield to the If the baton is dropped there
50m line. will be 5 sit ups to do for
each drop.
Static Stretches 12:02- Recover from the day’s Count and stretch with the N/A
Quad Stretch 12:05 exercise and communicate athletes.
 Right Leg about what went well during Count to 10 on each stretch.
 Left Leg practice.
Sit and Reach
 Right Leg
 Left Leg
 Both Legs
IT Band Stretch
 Right
 Left

Diagram 1

X10=distance ran (10,20,30,40,50,60)

1 meter

Diagram 2
Diagram 3
Diagram 4