Track and Field Practice Plan
Team: Road Runners Date: 3/2/2018 Time: 11:15-12:05 Location: Turf 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:
4x Batons
Stopwatch
T-Shirt and running shorts.
Each athlete is required to bring their own equipment:
Socks
Running Shoes
Safety Notes: All participants are required to have the proficient ability to run.
Coaches are required to be certified in CPR/First Aid. Athletes must be supervised always.
Program Philosophy: Provide a positive experience that fosters a love for the sport and encourages lifelong participation.
Practice Goal: Focus on the fundamentals of track and field. Work on the hand offs for a sprinting relay
New Skills: Learn how perform a handoff, as well as perform a handoff without looking behind you.
Physical Goals The goal of this practice is to continue working on speed and
coordination in order to perform a successful handoff
Technical Goals The technical goal of this practice is to work on moderate interval
work in order to build anaerobic speed.
Tactical Goals The tactical goal of this practice is to focus on creating a team for a
relay. Communication and the ability to perform a blind handoff
Mental Goals The mental goal of this practice is to work on teambuilding.
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 N/A
High Knees 11:15-
the actions needed to run
11:17
efficiently
Work on running form and 10 meters, out and back N/A
Butt Kicks 11:19-
the actions needed to run
11:21
efficiently
A-Skips 11:23- Work on plyometric action to 10 meters out N/A
11:25 improve muscular action
B-Skips 11:27- Work on plyometric action to 10 meters back N/A
11:29 improve muscular action
Improve flexibility of Both feet, right over left, left N/A
Reach Toes 11:29- hamstrings and lower back over right.
11:31 Count out loud with athletes
1-15
Dice Workout
ACTIVITIES TIME PURPOSE COACHING POINTS EQUIPMENT NEEDED
One coach will roll a dice and multiply Work on developing sprinting Identify the different interval 12 Cones
the number rolled by 10 to determine the form and adapting to the locations. 2 dice
distance ran. The runners will then run variability of running Cues:
that dice roll multiplied by 10, starting 11:31- different distances. Pump your arms
from the goal line. The runners will then 11:46 Lift your knees
jog back to the starting line on the goal Through the line
line. This will be repeated 8 times. Look straight
Run through the line
X10=distance ran (10,20,30,40,50,60)
NEW SKILL: Handoffs
ACTIVITIES TIME PURPOSE COACHING POINTS EQUIPMENT NEEDED
Work on the fundamentals of Demonstrate the proper 4 batons
a handoff and teach the form technique of a baton pass.
Coaches will demonstrate the form of a of a blind handoff. Cues:
handoff. Taking the baton in the left 11:46-
STICK
hand and passing it in the right hand. 11:50
Statue of Liberty
Across the body
Practicing Handoffs
ACTIVITIES TIME PURPOSE COACHING POINTS EQUIPMENT NEEDED
Teams will be assigned into 4 different Work on handoffs for relay Demonstrate the proper 4x Batons
groups of 4. Each group will be given a races. These skills ill be technique of a baton pass. 12x Cones for distance
baton. The teams will then jog in a line useful for perfoeming a Cues: markers
one after the other, with the back runner handoff efficiently without STICK
having the baton to start. Every time the turning around. Statue of Liberty
coach yells « stick » every 10 meters, Across the body
the person in back will hand it to the
person in front. This will continue until
11 :50-
the front runner has the baton. The front
12 :05
runner will then move to the back and
continue the process. After one
successful attempt, going a full 100m.
The speed will increase. The runners
will then perform the same actions at a
faster speed, more of a run rather than a
jog. If the baton is dropped, the entire
line must do 5 sit-ups for each drop.
