Track and Field (331)

In this extensive presentation, Coach Ayers will walk you through what it looks like to build a long-lasting, effective, and sustaining program of Excellence. After this course, your program will not only look like a Division 1 College Program but perform like one too.� Build a Community Utilize the tools to Market and Brand Your Program Learn the ins and outs of Communication Create Leaders that last Learn how to Motivate in the right way Create a Mission, Value System, and a Fan Base that will lead to lasting success!� Become the Head of one of the most exciting programs in your area by following these lessons, examples, and advice from Coach JT Ayers.1 Introduction and Trailer 1:33 2 Foundation to this Presentaion 1:31 3 A Mission Statement and Policies 2:41 4 Values 2:16 5 Leadership Training 1:16 6 The Senior Sendoff 0:58 7 Individualized Connection 1:26 8 Intro 0:38 9 Greek Wisdom 0:43 10 The Pathos of Communication 1:45 11 The Ethos of Communication 1:02 12 The Logo of Communication 1:23 13 Emails Done Right 2:36 14 Social Media Done Right 1:56 15 Examples of Social Media 1:41 16 A Website Done Right 3:00 17 Videos and Youtube Done Right 0:36 18 A Reason to Follow 2:09 19 Create Value to Buy into 2:41 20 What about Team Gear? 1:55 21 Gear Examples 1:07 22 Creating a Community to belong to 3:40 23 Mass Specific Force 1:45 24 Create the Right Logo 2:56 25 Look Official and Impressive 2:19 26 Leading your Coaching Staff 2:41 27 Leading your Athletes 2:01 28 Leading your Community 3:43 29 How to Motivate this Generation 3:23 30 A Defining Moment 1:33 31 How to Grow into a Better Leader 2:22 32 Final Thoughts 0:52 33 Coach Ayers Conclusion 1:30 34 Thanks! Contact 0:51JT Ayers: Coach JT Ayers is a three-time Orange County Track Coach of the Year (2013, 2016, 2019) and has been coaching Track and Field for 14 years. Coach Ayers led his team at Orange Lutheran High School to its first CIF Division 3 Championship in 2013. After that, he took over at his Alma Mater, Trabuco Hills High School, as Head Coach of the boy's team in 2014. Since then, his athletes have broken 35 grade level and 8 school records, 3 All-Time Orange County Records, and the team has been ranked #1 in Orange County 4 different years (2015, 2016, 2018, 2020). In 2019 the Boys 4x100 team placed 4th at the CA State Finals and ran the 2nd fastest 4x100 mark in Orange County History (the fastest was run by Trabuco the previous year). The Boys 4x400 team also placed 4th at the CA State Finals, running a new school record and 7th fastest 4x400 mark in OC History. This past season, even cut short, the Boys team were crowned 2020 CA State Dual Meet Virtual Champions in a tournament hosted by Milesplit CA. Coach Ayers received his B.A in History from Cal Poly San Luis Obispo, and his Teaching Credential and Masters in Coaching and Athletic Administration from Concordia University, Irvine. He is currently the Executive Director of�CoachAyers.com, has published work in�SimpliFaster.com,�and teaches full time at Trabuco Hills High School. Follow Coach Ayers on Twitter @CoachJTAyers

This course provides you with an manual on how to develop an in-season focused acceleration and speed training (F.A.S.T.) program. Coach Weber also walks you through his 2020 sprint calendar via video to further explain how to he sets up his sprint program throughout a season.1 Introduction to the Course 1:59 2 Building Beasts F.A.S.T. Manual 3 Rose Hill Rocket 2020 Sprint Calendar 11:51Lee Weber is an assistant track coach at Rose Hill High School. He has coached track for 16 years and coached every event except the pole vault in his career. He served as the head track coach at Mission Valley, Council Grove, and Wamego High School. At each of those schools, he has coached multiple school record holders, league champions, state placers, state champions, and a state record holder in every event. His 2018 Wamego Boys Track Team improbably one the league championship using this sprint philosophy to dominate the sprint events. His philosophy is rooted in Feed the Cats principles, but also built on 21 years of experience in performance training as a high school strength coach and National Strength and Conditioning Association Certified Strength and Conditioning Coach.

�PROGRAMMING� is course #15 of an ambitious Feed the Cats Certification Program created by Tony Holler. Feed the Cats is a revolutionary way of training, coaching, and teaching with an appreciation for specificity, essentialism, performance, and love. After gaining a world-wide following in Track & Field, FTC has now gained a strong foothold in American football and lacrosse. �PROGRAMMING� is a Feed the Cats approach to setting up practices. Practice structure is explored using two models, a staff of five and a staff of one. One of the most asked questions every year, �How do you structure your jumps, hurdles, and throws practice?� This course answers that question in detail. The categorizing of workouts (speed, x-factor, lactate, and *off*) is explained with video samples of each. Practice planning (for long and short seasons) is taught in simple terms with scientific reasoning. Coaches will be able to set up a season-long practice plan within minutes of finishing the course. Attention is given to the special circumstances of the 2021 pandemic. 108 minutes of talking track! � Additional Resources: Solo Speed Training in 700 Words The 400 is a Sprint � Courses that should be paired with this one: FTC-101 The Speed Workout FTC-102 The X-Factor Workout FTC-205 Sprint the 400 (Lactate Workouts)1 We Got Nothing to Hide (Spirit) 1:24 2 The Process 2:33 3 Team Organization 7:41 4 Jump Practice 2:10 5 Hurdle Practice 1:12 6 Throwers and Distance Crew 1:04 7 Coaching a Track Team All By Yourself 10:19 8 Preview of the Speed Workout Free 1:47 9 The Speed Workout 17:06 10 Preview of the X-Factor Workout Free 1:46 11 The X-Factor Workout 12:47 12 Preview of the Lactate Workout Free 2:12 13 The Lactate Workout 15:17 14 The Off Day 2:34 15 Review of the Four Feed the Cats Workouts 1:59 16 Meets Are Red 0:23 17 Distance Coaches Kill Cats 1:44 18 Organization of Workouts 1:20 19 Winter Training Free 1:44 20 The 19-Week Illinois Season 2:23 21 The Short Season (aka Covid 2021) 5:34 22 The 3-Meet Week 3:23 23 My Favorite Week (Saturday Meet Only) 1:46 24 The Problem With Long to Short (Don�t Copy College Coaches!) 6:47 25 What If There�s No Time to Get in Shape? (Short Season, Over-Scheduled) 5:41 26 Animal Zoo (Spirit) 1:23 27 Feed the Cats 215 QuizHead Boy's Track & Field at Plainfield North High School (IL) Retired Chemistry Teacher Public Speaker Writer for FreelapUSA, SimpliFaster, & ITCCCA Creator and Owner of "Feed the Cats" Co-Owner of Track Football Consortium Certified Teacher of Reflexive Performance Reset

"Mass Specific Force"�is a unique, simple, and extremely effective approach to lifting weights for increasing speed.� It is applicable to many sport disciplines, especially those where speed is a key performance indicator.������ In this distinctive and radical approach to the weight room, the training goal is to increase strength levels without increasing body weight.� The increase in force applied to the ground in relation to body weight improves stride length and stride frequency...the holy grail to running faster!� This system of lifting has directly benefited some of the top athletes in the NFL, NCAA, Olympics, and High School level athletes.� Efficiency is the key!� Minimum time, minimum equipment while accomplishing the goal of large strength increase with minimal weight gain!� Notable highlights:�Christian McCaffrey�(Football),�MaryBeth Sant�(Professional Sprinter),�Janine Beckie�(Man City Soccer),�Trabuco Hills HS�in CA,�Valor Christian HS�in CO (Prominent T&F Programs).1 Intro from Coach Ayers and Coach Kula Free 0:46 2 Program Trailer Free 0:49 3 Intro on the Goal of Speed 0:38 4 The 3 Components of Speed 0:21 5 Dr. Peter Weyand 0:37 6 Fast Twitch Glycolytic Type IIb Muscle Fibers 0:38 7 How to Increase Fast Twitch Muscle Fibers 1:06 8 Mass Specific Force (M.S.F.) Defined Free 0:44 9 Problem of Increasing Mass (Lbs) 1:40 10 Final Thoughts on the Goal of Speed 0:41 11 Intro on Why it Works! 0:27 12 Why it works 0:55 13 What the Experts Say 2:14 14 ATP Energy System 1:27 15 Concentric vs Eccentric 1:34 16 Strength without Mass 1:13 17 Anabolic Response 1:44 18 Final Thoughts on Why it Works! 0:43 19 Intro on the Workout 0:31 20 An Example of a Workout in its Entirety 8:18 21 In Season Work Free 3:05 22 Out of Season Work 2:23 23 Final Thoughts on The Workout 0:33 24 Intro on Measurable and Effective 0:31 25 Why the Deadlift 1:34 26 Force Number Index 2:47 27 Force Number Example 1:46 28 Types of Bar 1:00 29 Final Thoughts on Measurable and Effective 1:07 30 Intro on Supplementary Exercises 0:44 31 Olympic Lifts 1:01 32 Bilateral/Unilateral Movements 1:32 33 Plyometrics/Contrast Training 2:12 34 Nordics 1:23 35 Final Thoughts on Supplementary Exercises 0:38 36 Creating Buy in 1:54 37 Have fun! 0:44 38 Final Thoughts 0:54 39 Podcast with JT Ayers 1:47:03Brian Kula:� Coach Kula has worked with thousands of athletes in his career as a track & field, sport performance and football coach. He has coached multiple National Champions, All-Americans, Gatorade Players of the Year and State Champions in a variety of sports. �Kula has 22 years experience in the athletic development of athletes at all levels from youth to professional. He earned his Bachelor�s degree in Kinesiology from UNC in 1996 and began his professional career in the same year. In addition to many years as a head track coach and architect of numerous championships and records, Kula also coached football and operated strength and conditioning programs. �He directed all facets of strength, speed, agility, conditioning, testing, recovery and nutrition. Kula has been a presenter at coaching clinics for speed development and training programs in a number of states and consulted for various programs around Colorado. �In 2002, he founded Advanced Training System, a sports performance business. �ATS served youth, college and professional athletes in a multi-sport training program. The program was highly successful in the development of athletic performance for many years. Coach Kula has worked with Division 1 athletes from over 25 universities across the country including notable local athletes Christian McCaffrey - #8 Overall NFL Draft Pick �17 (Carolina Panthers), Anna Hall - US Record Heptathlon/Pentathlon �19 (Georgia), MaryBeth Sant � US #1 100m �13 (Oregon/CSU), JT Scheuerman - US #2 400m �06 (Baylor) and many other professional athletes. Most recently while at Valor Christian high school, Kula served as an athletic director, track and football coach. His passion and success for the development of athletes to maximize their potential has been recognized at the state, regional and national level. As an athlete, Kula was an accomplished Decathlete at the University of Northern Colorado earning All-American honors and played wide receiver for the football team. He was inducted into the UNC Hall of Fame, class of 2014. Follow Brian Kula on Twitter�@KulaPerformance� JT Ayers: Coach JT Ayers is a three-time Orange County Track Coach of the Year (2013, 2016, 2019) and has been coaching Track and Field for 14 years. Coach Ayers led his team at Orange Lutheran High School to its first CIF Division 3 Championship in 2013. After that, he took over at his Alma Mater, Trabuco Hills High School, as Head Coach of the boy's team in 2014. Since then, his athletes have broken 35 grade level and 8 school records, 3 All-Time Orange County Records, and the team has been ranked #1 in Orange County 4 different years (2015, 2016, 2018, 2020). In 2019 the Boys 4x100 team placed 4th at the CA State Finals and ran the 2nd fastest 4x100 mark in Orange County History (the fastest was run by Trabuco the previous year). The Boys 4x400 team also placed 4th at the CA State Finals, running a new school record and 7th fastest 4x400 mark in OC History. This past season, even cut short, the Boys team were crowned 2020 CA State Dual Meet Virtual Champions in a tournament hosted by Milesplit CA. Coach Ayers received his B.A in History from Cal Poly San Luis Obispo, and his Teaching Credential and Masters in Coaching and Athletic Administration from Concordia University, Irvine. He is currently the Executive Director of�CoachAyers.com, has published work in�SimpliFaster.com,�and teaches full time at Trabuco Hills High School. Follow Coach Ayers on Twitter�@CoachJTAyers

If you have ever played an opponent that you just couldn't stop, what is the one factor they have almost every single time? That factor is their speed. How do you compete with someone like that?� You have to develop your own speed to match up as closely as you can.� We at Speed For Coaches believe that every athlete must train to improve their speed in order to achieve their maximum athletic potential. This course will give you everything to run quick and efficient speed workouts that will make your athletes faster.� You don't have to hire a "speed trainer" to come in and do it.� You will have all the knowledge necessary and you will be able to vastly improve each athlete's best times in the short sprints that they need to better compete in whatever their sport requires.� And it's not what you might think... Most coaches think more is better. With teaching speed, this is actually the worst thing you could be doing to them.� Sprinters are unique and their training must reflect this. You must become an expert in the minute details of form and training. You can find athletes who are fast and make them incredibly successful. Then you will start to build momentum and find more athletes.� By using these practice strategies, you will automatically jump ahead of the majority of coaches at the High School level. And if you happen to have a great athlete or two, you will do way better then that.1 Introduction to Speed Training 2:48 2 Stage 1 - Setting a plan Free 3:29 3 Weekly Speed Training Plan Free 4 Stage 2 - Warming Up vs Stretching 9:20 5 Stage 3 - Value of Proper Form in Speed 5:18 6 Stage 4 - Speed Trumps Everything 6:26 7 Stage 5 - Speed Endurance 7:30 8 Stage 6 - Core and Flexibility 1:41 9 Stage 7 - Master Schedule 1:42 10 Sprint Form - Arms 2:44 11 Sprint Form - Posture 2:56 12 Sprint Form - Legs 5:19 13 h-Walk Keys 1:29 14 h-March Keys 0:00 15 h-Run Keys 0:23 16 A-Skip Keys 0:27 17 Daily Warmup 6:04 18 Isometric Strength Warmup 19 2020 Dynamic Warmup Sequence 20 Phases of Sprinting 1:46 21 2 Point Start Keys 1:20 22 Standing Starts 0:26 23 3 Point Start Keys 2:32 24 3 Point Starts 0:38 25 4 Point Start Keys 0:55 26 4 Point Starts 0:25 27 Falling Starts Keys 1:44 28 Falling Starts 0:36 29 h Falling Starts 0:40 30 Push Up Starts Keys 1:14 31 Push Up Starts 0:26 32 Seated Start Keys 1:03 33 Seated Starts 0:21 34 Shuffle To Sprint Keys 1:30 35 Block Starts Instruction 6:18 36 Block Starts 1:33 37 Resisted Sprints 0:13 38 7 Step Acceleration 1:19 39 5-15's 0:53 40 EMAT Sprints Free 3:14 41 Top End Speed Training Drills 8:58 42 Flying 40's 0:17 43 Flying 10's 3:02 44 Conclusion 1:07 45 Pre Season Training Workouts 6:39 46 Off Season Workout Recommendations 47 Weekly Indoor Season Workouts LIVECoach Hahnstadt has been coaching High School Sprinters since 2007 at New Trier High School in Illinois. He has also coached football for a total of 15 years at various High Schools and 4 years at Taylor University as their Wide Receivers Coach.� In 2015, Jason trained a brand new hurdler as a Freshman to later qualify as a Sophomore in 2016 in the IHSA state meet in the 110HH. That same sprinter went on to place 3rd in the 2018 IHSA State Final 300IH.� In 2019, his first season working with Varsity Sprinters, his sprinters broke the school record in the 4x100 relay and also qualified for the IHSA 3A State track meet in the 4x100, 4x400 and the 110 HH.� In the 2021 season, his top sprinter broke a new school record running 21.9s 200m sprint (Well under the 3A Illinois State qualifying time). This same sprinter entered the program under Jason's guidance as a Freshman running only a 26.1s 200m.

Sprints - Feed the Cats Coach Holler talks us through his training plan creation process called Feed the Cats. This idea of training helps to make your athletes faster without overworking them.1 Sprint Training - Intro to Feed the Cats Free 1:46 2 Track Sucks how can we Fix That? Free 2:09 3 Why it was Necessary for Me to Fix Track! 3:45 4 Feed the Cats Free 2:47 5 Feed the Cats Programming 5:51 6 There is no Point to Over Working 8:47 7 Less Equals More 3:22 8 The Only Sure-Fire Way to Increase Speed Free 6:58 9 Testing for Speed Improvement 10 Meter Fly 7:20 10 Feed the Cats Conclusion - Q&A 6:5235 years of classroom teaching, presently teaching Honors Chemistry at Plainfield North High School in Plainfield, IL.35 years of coaching football, basketball, and track. Presently Head Track Coach and Head Freshmen Football Coach at Plainfield North.Member of Illinois Track & Field Hall of FameCo-director of Football-Track Activation Consortium (along with Chris Korfist)Winner of 39 consecutive freshmen football games and the streak is still alive.Winner of 3 IHSA State Track Championships and 8 total trophies (top-3 finishes).Winner of 14 �Coach Of The Year� Awards.Coached 8 individual state track champions and 7 relay state champions.Speaker at 25 different track clinics in Wisconsin, Indiana, and Illinois.Author of 45 blogs for ITCCCA (Illinois Track and Cross Country Coaches Association).Conducted speed camps since 1997.Son of Don Holler, a 47-year basketball coach at the high school and college level.Father of Alec Holler, hurdle coach at Edwardsville H.S., winners of the Illinois state title in 2015.

�The Speed Workout� is the first course of an ambitious Feed the Cats course created by Tony Holler. Feed the Cats is a revolutionary way of training, coaching, and teaching that values specificity, essentialism, performance, and love. After gaining a world-wide following in Track & Field, FTC has now gained a foothold in American football. �The Speed Workout� gives the background needed to adopt the �Do Less, Achieve More� fundamentals needed to understand minimalist sprint training. The goal of the course is to give the off-season athlete everything they need to begin training speed three times a week. The videos are simple, detailed, and reproducible. Workouts can be done solo. With the crazy circumstances surrounding the pandemic, athletes may find this course to be exactly what they are looking for.� � Follow Tony Holler on Twitter� @pntrack1 "Feed The Cats" 1:58 2 Timeline 3:28 3 The Main Thing 1:25 4 My Cats Don't Run 1:35 5 Hormesis 1:32 6 Accept Small Wins Free 1:12 7 Diminishing Returns 0:55 8 The Antithesis of Feed the Cats 0:57 9 No Pain No Gain Free 1:41 10 Tired is the Enemy, Not the Goal 3:12 11 The Pursuit of Speed 1:09 12 How to Increase Speed 1:36 13 Types of Off-Season Workouts 0:53 14 Weekly Amount 0:44 15 Sprint Workout 4:38 16 NOT Speed Training 0:44 17 The Warm Up 0:15 18 Fast March Free 1:18 19 A-Skip 0:41 20 High Knees 0:10 21 Box Jumps 0:45 22 Power Bounds 0:42 23 Prime Times 0:41 24 Butt-Kick & Reach 0:18 25 Split & Rip to Top Speed 1:14 26 3 Timed Sprints 0:26 27 10m Fly #1 0:55 28 10m Fly #2 0:19 29 40 Yard Dash 1:55 30 Freelap Pro BT112 0:46 31 Top Speed 2:31 32 Data Free 2:12 33 John Wooden's 8 Laws of Learning 0:56 34 Flat Wickets 1:05 35 Boom-Boom-Booms 0:59 36 Pogo Jumps 1:03 37 Breaking it Down Free 4:47 38 Bad Mechanics from Endurance 0:34 39 Bad Back-Side Mechanics 1:04 40 Correcting Back-Side Mechanics 1:23 41 Details to Watch For 2:33 42 Great Mechanics Free 0:50 43 No Collapse 0:30 44 Ground Contact Phase 1:20 45 Hip Hike 1:17 46 Improved Crossover 1:38 47 Swiss Ball Hip Hikes 2:54 48 Feed the Cats 102: X-Factor 1:18 49 Feed The Cats 101 Quiz 50 Short Bio: Tony Holler 1:54 51 Contact Info 0:44 52 Freelap Advice 53 Solo Speed Training in 700 Words FreeHead Boy's Track & Field at Plainfield North High School (IL) Retired Chemistry Teacher Public Speaker Writer for FreelapUSA, SimpliFaster, & ITCCCA Creator and Owner of "Feed the Cats" Co-Owner of Track Football Consortium Certified Teacher of Reflexive Performance Reset

Want to make your athletes faster? Then you've come to the right place! In this course, Coach Jonas Dodoo offers his Speedworks training to show how his program can truly make your athletes stronger and faster. On top of that he even offers: Debunking training myths Case Studies on acceleration and improvements Ways to prevent and minimize injury With all of this, your athletes are sure to become faster, stronger, and have better acceleration with any sport they play.1 Introduction to Speedworks 2:40 2 What is Speedworks? 1:45 3 Is Speed for Everyone? 1:13 4 Strength and Conditioning vs Speed Training 1:28 5 What can Speedworks offer to coaches? 1:01 6 Sprinting for Team Sports Players 2:28 7 Prevent or Minimise Injury 1:09 8 Tom Tombleson - Rugby Player Free 2:40 9 Scott Simpson - Elite Pole Vault Coach 2:20 10 Alec Carrie - Leicestershire Cricket 1:28 11 Steffan Jones - Pace Lab 3:16 12 Acceleration- The Basics Free 1:58 13 Upright Sprinting Free 0:58 14 Approach & Action 1:23 15 Training Objectives 1:33 16 Improvements - Analytics 10:46 17 Case Study 2 Video Analysis Free 2:01 18 Jonas Dodoo 1:12:09Coach Jonas Dodoo is a world renowned sprints coach who is known for his technical expertise in sprinting. Jonas developed his passion for speed and power at Hartbury College while being taught by and studying Coach Dan Pfaff. Coach Dodoo has worked with mutiple elite athletes across a range of different sports, while his main successes have been in Olympians and World Champions in track & field. He currently has a group of elite of sprinters from the National Institute at Loughborough and he is also a consultant at Premiership, Championship Football, and Rugby clubs working with their staff and first team players.

Coach Kyle Edwards shared this talk at the Virtual Speed and Performance Clinic, sponsored by SimpliFaster and hosted by Tyler Germain. Kyle will take you through several great explosive plyometric drills that will increase athletic performance in your athletes!1 X-Factor: Creating More Explosive Football Players and Sprinters 1:00:24Kyle is a young, exciting, up-and-coming speed coach. He has used the world of social media to present his ideas of micro-dosing your speed work to keep your athletes happy, healthy, and ready to perform. He�s known on social media for his creative take on the �X-Factor� workout. He currently coaches at Mishawaka High School in Mishawaka, IN as the sprints coach on the track and field team, and as the speed and corners coach for the football team. You can follow Kyle on Twitter at @kyle_edwards32.

In this course with it's 15min video and accmpanying notes I talk throught the benefits of undulating periodisation and how I contruct training sessions and blocks. There is a specific focus on the post indoor training block of work. There are also links to twoother videos which reference fast twitch muscle fibres (something you need to know about when planning the training of sprinters and jumpers) and alos on wearable resistance and Lila Exogen. Some of my training group have been using Lila for over 6 months and the benefits are beginning to show. One of the female jumpers Leigh has progressed from 5.80m to 6.24m.1 How to use UNDULATING PERIODISATION and CONSTRUCT A TRAINING PHASE 15:52 2 VIDEO DESCRIPTION AND LINKS TO TWO OTHER VIDEOS 3 PLANNING TRAINING POST INDOORS - WHAT TO DOCoach John Shepherd is a former international long jumper and now coach. He has coached for the England Team and is/has been a European Athletics, England and Ireland Athletics coach mentor. He has coached various internationals in the long and triple jump - and his credits include a European Championship long jump finalist, a European Junior Champion (7.86m), a World Para-athletics Junior World Champion (T20 6.70m) and age group British record holders. Coach Shepherd has also edited two fitness and sports magazines, has been Athletics Weekly magazine's performance editor and has written six books on health, sport and fitness.

Coach Kyle Edwards shared this talk at the Virtual Speed and Performance Clinic, sponsored by SimpliFaster and hosted by Tyler Germain. Kyle will take you through several great explosive plyometric drills that will increase athletic performance in your athletes!1 X-Factor: Creating More Explosive Football Players and Sprinters 1:00:24Kyle is a young, exciting, up-and-coming speed coach. He has used the world of social media to present his ideas of micro-dosing your speed work to keep your athletes happy, healthy, and ready to perform. He�s known on social media for his creative take on the �X-Factor� workout. He currently coaches at Mishawaka High School in Mishawaka, IN as the sprints coach on the track and field team, and as the speed and corners coach for the football team. You can follow Kyle on Twitter at @kyle_edwards32.

Sprints - Feed the Cats Coach Holler talks us through his training plan creation process called Feed the Cats. This idea of training helps to make your athletes faster without overworking them.1 Sprint Training - Intro to Feed the Cats Free 1:46 2 Track Sucks how can we Fix That? Free 2:09 3 Why it was Necessary for Me to Fix Track! 3:45 4 Feed the Cats Free 2:47 5 Feed the Cats Programming 5:51 6 There is no Point to Over Working 8:47 7 Less Equals More 3:22 8 The Only Sure-Fire Way to Increase Speed Free 6:58 9 Testing for Speed Improvement 10 Meter Fly 7:20 10 Feed the Cats Conclusion - Q&A 6:5235 years of classroom teaching, presently teaching Honors Chemistry at Plainfield North High School in Plainfield, IL.35 years of coaching football, basketball, and track. Presently Head Track Coach and Head Freshmen Football Coach at Plainfield North.Member of Illinois Track & Field Hall of FameCo-director of Football-Track Activation Consortium (along with Chris Korfist)Winner of 39 consecutive freshmen football games and the streak is still alive.Winner of 3 IHSA State Track Championships and 8 total trophies (top-3 finishes).Winner of 14 �Coach Of The Year� Awards.Coached 8 individual state track champions and 7 relay state champions.Speaker at 25 different track clinics in Wisconsin, Indiana, and Illinois.Author of 45 blogs for ITCCCA (Illinois Track and Cross Country Coaches Association).Conducted speed camps since 1997.Son of Don Holler, a 47-year basketball coach at the high school and college level.Father of Alec Holler, hurdle coach at Edwardsville H.S., winners of the Illinois state title in 2015.

If you have ever played an opponent that you just couldn't stop, what is the one factor they have almost every single time? That factor is their speed. How do you compete with someone like that?� You have to develop your own speed to match up as closely as you can.� We at Speed For Coaches believe that every athlete must train to improve their speed in order to achieve their maximum athletic potential. This course will give you everything to run quick and efficient speed workouts that will make your athletes faster.� You don't have to hire a "speed trainer" to come in and do it.� You will have all the knowledge necessary and you will be able to vastly improve each athlete's best times in the short sprints that they need to better compete in whatever their sport requires.� And it's not what you might think... Most coaches think more is better. With teaching speed, this is actually the worst thing you could be doing to them.� Sprinters are unique and their training must reflect this. You must become an expert in the minute details of form and training. You can find athletes who are fast and make them incredibly successful. Then you will start to build momentum and find more athletes.� By using these practice strategies, you will automatically jump ahead of the majority of coaches at the High School level. And if you happen to have a great athlete or two, you will do way better then that.1 Introduction to Speed Training 2:48 2 Stage 1 - Setting a plan Free 3:29 3 Weekly Speed Training Plan Free 4 Stage 2 - Warming Up vs Stretching 9:20 5 Stage 3 - Value of Proper Form in Speed 5:18 6 Stage 4 - Speed Trumps Everything 6:26 7 Stage 5 - Speed Endurance 7:30 8 Stage 6 - Core and Flexibility 1:41 9 Stage 7 - Master Schedule 1:42 10 Sprint Form - Arms 2:44 11 Sprint Form - Posture 2:56 12 Sprint Form - Legs 5:19 13 h-Walk Keys 1:29 14 h-March Keys 0:00 15 h-Run Keys 0:23 16 A-Skip Keys 0:27 17 Daily Warmup 6:04 18 Isometric Strength Warmup 19 2020 Dynamic Warmup Sequence 20 Phases of Sprinting 1:46 21 2 Point Start Keys 1:20 22 Standing Starts 0:26 23 3 Point Start Keys 2:32 24 3 Point Starts 0:38 25 4 Point Start Keys 0:55 26 4 Point Starts 0:25 27 Falling Starts Keys 1:44 28 Falling Starts 0:36 29 h Falling Starts 0:40 30 Push Up Starts Keys 1:14 31 Push Up Starts 0:26 32 Seated Start Keys 1:03 33 Seated Starts 0:21 34 Shuffle To Sprint Keys 1:30 35 Block Starts Instruction 6:18 36 Block Starts 1:33 37 Resisted Sprints 0:13 38 7 Step Acceleration 1:19 39 5-15's 0:53 40 EMAT Sprints Free 3:14 41 Top End Speed Training Drills 8:58 42 Flying 40's 0:17 43 Flying 10's 3:02 44 Conclusion 1:07 45 Pre Season Training Workouts 6:39 46 Off Season Workout Recommendations 47 Weekly Indoor Season Workouts LIVECoach Hahnstadt has been coaching High School Sprinters since 2007 at New Trier High School in Illinois. He has also coached football for a total of 15 years at various High Schools and 4 years at Taylor University as their Wide Receivers Coach.� In 2015, Jason trained a brand new hurdler as a Freshman to later qualify as a Sophomore in 2016 in the IHSA state meet in the 110HH. That same sprinter went on to place 3rd in the 2018 IHSA State Final 300IH.� In 2019, his first season working with Varsity Sprinters, his sprinters broke the school record in the 4x100 relay and also qualified for the IHSA 3A State track meet in the 4x100, 4x400 and the 110 HH.� In the 2021 season, his top sprinter broke a new school record running 21.9s 200m sprint (Well under the 3A Illinois State qualifying time). This same sprinter entered the program under Jason's guidance as a Freshman running only a 26.1s 200m.

"Mass Specific Force"�is a unique, simple, and extremely effective approach to lifting weights for increasing speed.� It is applicable to many sport disciplines, especially those where speed is a key performance indicator.������ In this distinctive and radical approach to the weight room, the training goal is to increase strength levels without increasing body weight.� The increase in force applied to the ground in relation to body weight improves stride length and stride frequency...the holy grail to running faster!� This system of lifting has directly benefited some of the top athletes in the NFL, NCAA, Olympics, and High School level athletes.� Efficiency is the key!� Minimum time, minimum equipment while accomplishing the goal of large strength increase with minimal weight gain!� Notable highlights:�Christian McCaffrey�(Football),�MaryBeth Sant�(Professional Sprinter),�Janine Beckie�(Man City Soccer),�Trabuco Hills HS�in CA,�Valor Christian HS�in CO (Prominent T&F Programs).1 Intro from Coach Ayers and Coach Kula Free 0:46 2 Program Trailer Free 0:49 3 Intro on the Goal of Speed 0:38 4 The 3 Components of Speed 0:21 5 Dr. Peter Weyand 0:37 6 Fast Twitch Glycolytic Type IIb Muscle Fibers 0:38 7 How to Increase Fast Twitch Muscle Fibers 1:06 8 Mass Specific Force (M.S.F.) Defined Free 0:44 9 Problem of Increasing Mass (Lbs) 1:40 10 Final Thoughts on the Goal of Speed 0:41 11 Intro on Why it Works! 0:27 12 Why it works 0:55 13 What the Experts Say 2:14 14 ATP Energy System 1:27 15 Concentric vs Eccentric 1:34 16 Strength without Mass 1:13 17 Anabolic Response 1:44 18 Final Thoughts on Why it Works! 0:43 19 Intro on the Workout 0:31 20 An Example of a Workout in its Entirety 8:18 21 In Season Work Free 3:05 22 Out of Season Work 2:23 23 Final Thoughts on The Workout 0:33 24 Intro on Measurable and Effective 0:31 25 Why the Deadlift 1:34 26 Force Number Index 2:47 27 Force Number Example 1:46 28 Types of Bar 1:00 29 Final Thoughts on Measurable and Effective 1:07 30 Intro on Supplementary Exercises 0:44 31 Olympic Lifts 1:01 32 Bilateral/Unilateral Movements 1:32 33 Plyometrics/Contrast Training 2:12 34 Nordics 1:23 35 Final Thoughts on Supplementary Exercises 0:38 36 Creating Buy in 1:54 37 Have fun! 0:44 38 Final Thoughts 0:54 39 Podcast with JT Ayers 1:47:03Brian Kula:� Coach Kula has worked with thousands of athletes in his career as a track & field, sport performance and football coach. He has coached multiple National Champions, All-Americans, Gatorade Players of the Year and State Champions in a variety of sports. �Kula has 22 years experience in the athletic development of athletes at all levels from youth to professional. He earned his Bachelor�s degree in Kinesiology from UNC in 1996 and began his professional career in the same year. In addition to many years as a head track coach and architect of numerous championships and records, Kula also coached football and operated strength and conditioning programs. �He directed all facets of strength, speed, agility, conditioning, testing, recovery and nutrition. Kula has been a presenter at coaching clinics for speed development and training programs in a number of states and consulted for various programs around Colorado. �In 2002, he founded Advanced Training System, a sports performance business. �ATS served youth, college and professional athletes in a multi-sport training program. The program was highly successful in the development of athletic performance for many years. Coach Kula has worked with Division 1 athletes from over 25 universities across the country including notable local athletes Christian McCaffrey - #8 Overall NFL Draft Pick �17 (Carolina Panthers), Anna Hall - US Record Heptathlon/Pentathlon �19 (Georgia), MaryBeth Sant � US #1 100m �13 (Oregon/CSU), JT Scheuerman - US #2 400m �06 (Baylor) and many other professional athletes. Most recently while at Valor Christian high school, Kula served as an athletic director, track and football coach. His passion and success for the development of athletes to maximize their potential has been recognized at the state, regional and national level. As an athlete, Kula was an accomplished Decathlete at the University of Northern Colorado earning All-American honors and played wide receiver for the football team. He was inducted into the UNC Hall of Fame, class of 2014. Follow Brian Kula on Twitter�@KulaPerformance� JT Ayers: Coach JT Ayers is a three-time Orange County Track Coach of the Year (2013, 2016, 2019) and has been coaching Track and Field for 14 years. Coach Ayers led his team at Orange Lutheran High School to its first CIF Division 3 Championship in 2013. After that, he took over at his Alma Mater, Trabuco Hills High School, as Head Coach of the boy's team in 2014. Since then, his athletes have broken 35 grade level and 8 school records, 3 All-Time Orange County Records, and the team has been ranked #1 in Orange County 4 different years (2015, 2016, 2018, 2020). In 2019 the Boys 4x100 team placed 4th at the CA State Finals and ran the 2nd fastest 4x100 mark in Orange County History (the fastest was run by Trabuco the previous year). The Boys 4x400 team also placed 4th at the CA State Finals, running a new school record and 7th fastest 4x400 mark in OC History. This past season, even cut short, the Boys team were crowned 2020 CA State Dual Meet Virtual Champions in a tournament hosted by Milesplit CA. Coach Ayers received his B.A in History from Cal Poly San Luis Obispo, and his Teaching Credential and Masters in Coaching and Athletic Administration from Concordia University, Irvine. He is currently the Executive Director of�CoachAyers.com, has published work in�SimpliFaster.com,�and teaches full time at Trabuco Hills High School. Follow Coach Ayers on Twitter�@CoachJTAyers

�The Speed Workout� is the first course of an ambitious Feed the Cats course created by Tony Holler. Feed the Cats is a revolutionary way of training, coaching, and teaching that values specificity, essentialism, performance, and love. After gaining a world-wide following in Track & Field, FTC has now gained a foothold in American football. �The Speed Workout� gives the background needed to adopt the �Do Less, Achieve More� fundamentals needed to understand minimalist sprint training. The goal of the course is to give the off-season athlete everything they need to begin training speed three times a week. The videos are simple, detailed, and reproducible. Workouts can be done solo. With the crazy circumstances surrounding the pandemic, athletes may find this course to be exactly what they are looking for.� � Follow Tony Holler on Twitter� @pntrack1 "Feed The Cats" 1:58 2 Timeline 3:28 3 The Main Thing 1:25 4 My Cats Don't Run 1:35 5 Hormesis 1:32 6 Accept Small Wins Free 1:12 7 Diminishing Returns 0:55 8 The Antithesis of Feed the Cats 0:57 9 No Pain No Gain Free 1:41 10 Tired is the Enemy, Not the Goal 3:12 11 The Pursuit of Speed 1:09 12 How to Increase Speed 1:36 13 Types of Off-Season Workouts 0:53 14 Weekly Amount 0:44 15 Sprint Workout 4:38 16 NOT Speed Training 0:44 17 The Warm Up 0:15 18 Fast March Free 1:18 19 A-Skip 0:41 20 High Knees 0:10 21 Box Jumps 0:45 22 Power Bounds 0:42 23 Prime Times 0:41 24 Butt-Kick & Reach 0:18 25 Split & Rip to Top Speed 1:14 26 3 Timed Sprints 0:26 27 10m Fly #1 0:55 28 10m Fly #2 0:19 29 40 Yard Dash 1:55 30 Freelap Pro BT112 0:46 31 Top Speed 2:31 32 Data Free 2:12 33 John Wooden's 8 Laws of Learning 0:56 34 Flat Wickets 1:05 35 Boom-Boom-Booms 0:59 36 Pogo Jumps 1:03 37 Breaking it Down Free 4:47 38 Bad Mechanics from Endurance 0:34 39 Bad Back-Side Mechanics 1:04 40 Correcting Back-Side Mechanics 1:23 41 Details to Watch For 2:33 42 Great Mechanics Free 0:50 43 No Collapse 0:30 44 Ground Contact Phase 1:20 45 Hip Hike 1:17 46 Improved Crossover 1:38 47 Swiss Ball Hip Hikes 2:54 48 Feed the Cats 102: X-Factor 1:18 49 Feed The Cats 101 Quiz 50 Short Bio: Tony Holler 1:54 51 Contact Info 0:44 52 Freelap Advice 53 Solo Speed Training in 700 Words FreeHead Boy's Track & Field at Plainfield North High School (IL) Retired Chemistry Teacher Public Speaker Writer for FreelapUSA, SimpliFaster, & ITCCCA Creator and Owner of "Feed the Cats" Co-Owner of Track Football Consortium Certified Teacher of Reflexive Performance Reset