ATHLETICS AUSTRALIA LEVEL 2 – CLUB COACH Coaching Resources INDEX CATALOGUE OF VIDEO RESOURCES ON CANOPI 3-4 PLYOMETRICS 5-6 STRENGTH BASED SAMPLE SESSIONS 7-10 STRENGTH & CONDITIONING 11-29 MINI BAND EXERCISES 30-36 ASCA, TRAINING GUIDELINES, STRENGTH PROGRAMMING SUGGESTIONS, PLANNING 37-42 SPRINTS, BLOCK STARTS, RELAYS, SPRINT HURDLES 43-53 MIDDLE DISTANCE 54-58 COMMON ELEMENTS OF JUMPS 59-61 LONG JUMP, TRIPLE JUMP, HIGH JUMP 62-71 COMMON ELEMENTS OF THROWS 72 SHOT PUT, DISCUS, JAVELIN 73-78 1 | P a g e WARM UP and CONDITIONING – ONLINE VIDEOS Dynamic Stretch: • Walking quad, glute and hamstring stretch, soleus and heel walk Drills: • Skip and roll arms (forward/backward), lateral shuffle, A Skip, high knee butt kicks, Warm up Drills high knee crossovers • Strength Activations: crab walks, glute bridges, clams • Agility Shuttle: lateral shuttle, cross over, back pedal, forward run Level 1 Level 2 • 360-degree crawl • Hindu • Toe sit/Heel sit and lift • Static Inch Worm • Knee ankle glide • Dynamic Pigeon Mobility • Wide stance rock • Fire Hydrant Circles Dynamic Stretch • Leg Swings Animal Strength Mobility • Leg Crossovers • Bear walk • Page Turns • Crab crawl • Scorpion • Alligator • Frog Walk • Spider • 2 Step Hamstring Stretch • Spider • Internal/External Knee Rotations • Donkey • Chameleon • Inchworm Level 1 Level 2 Basic warm up Basic warm up • Pogo • Pogo • Hop right • Side Hop Plyometrics • Hop left • Skater hop • Hop right lateral • Scissor Jump • Hop left lateral • Double leg hop progression • 2 hop alternate sequence • Single leg hop progression • Bench step-ups Jumping and Landing: Hoop jump/hop • Running Bench step-ups • Double leg – forwards; backwards • Box Jump and lateral • Fast skipping • Single to Double • Straight Leg bounding • Double to single • High skipping • Single to single • Jump/Hop Complex – create a challenging course. 2 | P a g e Level 1 Level 2 • Squats: Free standing Squats to Squats Squat jumps, • Mini Band Squats to Squat Jumps • Lunge: Walking forward and • Bulgarian Split Squats backwards Lunges Lunge • Hinge: Double/Staggered/Sliding Leg • Power Band Reverse Power Lunges Romain Dead Lift (RDL) • Medicine Ball Walking Lunges • Push ups: Push-ups kneel/toes/wide • Mini Band Lateral Walk-Balls of Feet to more dynamic burpees • Pull: modified chin ups Hinge • Rotate: rotational ball catch/throw – • RDL – single leg – Body Weight wall/partner • Hip Thrusts double leg to single leg • Stabilise - Plank Push Strength and - Plank to Plank shoulder tap • Staggered hands push ups Conditioning - High Plank to Low Plank • Decline push ups - Flutter kicks • Mini Band Chest to Over head • Body circuit (ASCA Pull recommendations). • Reverse Grip chin ups • Mini Band One Arm Row Rotate and Stabilise • Ladder Plank 2 Push Ups • Plank leg lifts • Plank alternate arm/leg lifts • Plank dips • Flutter kicks • Plank Star Hold • Medicine Ball Slams • Russian Twist Med Ball Wall Throw • Paloff Iso Press, Rotate and Hold • Mini Band Knee Drives • Explosive Press up and Accelerate Level 2 • Hop over Mini Hurdles • Sled Push and Accelerate ADAPTATIONS • Wickets • Mountain Climbers Level 1 • Mirror Animal Movement • Partner Strength Partner • Agility Reaction • Shadow Roller Training • Lower Body Level 2 Multiple exercises • Upper Body Mini Band • Core Level 2 Level 1 Yoga Pilates for Runners - 26m.50sec Yoga Flow for Runners - 6m.30sec Pilates Dynamic Stretch Video Compilation 3 | P a g e PLYOMETRICS Benefits • “Plyo training, while improving the obvious elements Plyometrics, or plyo, training is like speed and power, also improves co-ordination and a method which combines agility, making it one the best forms of training for strength and speed to produce any competitive sport where you’d need to change power. directions quickly, jump higher or be faster out of the starting blocks. “ Strength training mostly • Provides interest and variety in training creates nervous and muscular adaptations to make you Risks stronger, providing a base for • Intensity always comes with risk, performance of plyometric • Proper technique is essential and guided supervision exercises which helps improve • Start simple movements and minimal contacts explosiveness, (ability to generate more force in less "Plyometric exercises involve a lengthening or eccentric contraction time.) of the muscles, immediately followed by shortening or concentric contraction of the same muscles – hence the jumping.” APPLICATION OF PLYOMETRICS & Contact numbers TRAINING General Specific Competition PHASE 4 | P a g e PLYOMETRIC EXERCISE GLOSSARY In all exercises, remember that the emphasis is on a quick, explosive jump off the ground. Minimizing ground contact by using your explosive strength to your greatest ability should be your top priority. This should be obvious, but single-leg exercises should be done twice; once with each leg. Pogo - Hopping vertically with locked, straight knees, using calves for rebounding off the ground Scissor Jump - SR (single repetition) - beginning in a full lunge, leap into the air and swap leg position, moving from a left-leg-forward lunge to a right-leg-forward lunge. Rest on ground between reps. Side hop - Hopping on both legs laterally, over a small object like a cone - hop from the left side to the right side, back to the left side, etc. Skater hop - Like side hop but taking off on one leg - landing diagonally forward and taking off from your left leg while on the left side of the cone, and your right leg while on the right side. Double leg hop progression - Leaping forward with both legs together over several small obstacles, like cones. Single leg hop progression - As above, but leaping, landing, and rebounding on a single leg (the same one). Bench step-ups - Standing in front of an 18-24" box, leap up to the top of the box by driving off the ground with one foot, stepping onto the box first with the other foot. Once both feet are on top of the box, step down gently. Running Bench step-ups - Standing in front of an 18-24" box, leap up to the top of the box by driving off the ground with one foot, stepping onto the box first with the other foot. Switch feet mid-air quickly to drive grounded leg onto box to continue a running action. Box jumps - Standing in front of an 18-24" box, leap up to the top of the box by driving off the ground with both feet. Step down gently. Fast skipping - Skip forward, focusing on extremely rapid leg movements and very minimal ground contact time. Straight leg bounding - Bound forward with your knees mostly locked (it's not actually possible to do this with them fully locked), using your ankles and calves to generate most of your vertical and horizontal motion. High skipping - Skip forward, using maximal muscle power to maximize height and minimize ground contact time. 5 | P a g e • For pre-pubescent children, please halve the contact numbers and avoid demanding exercises like depth jumps and high intensity lower body plyometrics • Adolescents can usually safely comply with a plyometric Guidelines: program if they follow directions • It is advisable to perform plyometric exercises before aerobic endurance training due to diminished power production and inability to handle load variations • An athlete beginning plyometric exercises for the first time must be able to stand on one leg for 30seconds 6 | P a g e 7 | P a g e SAMPLE THROWS SESSION Mini Band Activation - Straight arm inverse flyes (open chest) - Straight arm overhead inverse flyes (thorax extension) 2 x 10/10 reps {30sec rec} - Clams: 2 x15 - Lateral squat walks: 2 x 10 left/right lead - Skater squat walks: 2 x 10 fwd/bkwd - Prone med. ball hold - alternating leg drives with minibands Dynamic Stretches - Overhead, crossovers, rotations, tricep - Prone knee bends/extns, side alt lunge, inverted leg raise, scorpion, standing leg swings Plyometric Warm up Drills Throws S&C - pogo (f/b), hop (f/b/l), 2 hop sequence Plyometric Session Squats / Lunges - Standard squat – Squat Jump - Med ball lunges – fwd/bkwd (link to technique of Shot Put glide) Dynamic - Squat Medicine Ball Throws with split leg position - Extend into explosive sprinting on release phase - Squat overhead medicine ball throw - Bounding hop progression - Left – x 5 fwd, x 5 bkwd - Right – x 5 fwd, x 5 bkwd What are the technical cues mentioned that simulate to throws circle? - Move to Throws Circle 8 | P a g e Volume, Intensity and Recovery General Specific Pre-Competition Competition Preparation Phase Preparation Phase Phase Phase Intensity Low Low Medium High Volume High High Medium Low Recovery Low Low Medium High Basic Program of Progressions and Variety Strength Main Exercise Variation 1 Variation 2 If time permits – Squat Jumps Height Medicine Ball Agility & Speed Single leg hops and touch Height Medicine Ball Or alternate ground sessions each week Glute Bridges Mini Bands Single Leg Skater Hops Forward over cones Forward over mini hurdles Pushups (knees) Medicine Ball 1 hand alternating 3 stage hold over 5 seconds Rules for Forward/Backward Point Cone Hop over 12 Cones Hop over mini hurdle & Sprint Hop progression: Lateral Point Cone Hop Hop over 1 or 2 cones Hop over mini hurdle & Sprint 1. Simple to complex Hop over 5 Cones Hop over 5 Cones & Sprint Hop over mini hurdles (extend 2.Double to Single from above) & Sprint 3.Stable to Unstable Split Squats Split Squats increase Depth Split Squats from increased 4.Body Weight to height Weighted Partner Abdominal Medicine Partner Abdominal Medicine Ball Partner Abdominal Medicine Ball Ball Crunch/Squat Crunch/Squat