Track and Field (331)

Over 40 specific drills for sprinting in sequence are provided. Acceleration and Max-Velocity mechanics are discussed while purposeful drills are provided to help coaches refine and enhance an athletes technique profile. Coach Parno does an excellent job of blending influences from many great coaches and explaining how he utilizes and sequences the drill usage in his program and in his warm-ups. An all-encompassing course to help your athletes get faster!1 Background 2:46 2 Overview Free 0:35 3 Dynamics of Acceleration 1:17 4 Positions in Acceleration 4:05 5 Set Up Positions 1:01 6 Drilling Overview 2:45 7 Wall Attack Drill 2:35 8 Wall Walks With Toe Drag 2:10 9 Wall Walk with Walk Up 0:48 10 Wall Switches 1:15 11 Hurdle Acceleration Position 1:18 12 Toe Drags 2:36 13 Starts with Toe Drag 2:04 14 Block Roll Over Starts Free 1:42 15 Banded Accelerations 1:36 16 Bar Accelerations 1:37 17 Heel Traps Free 1:38 18 Kick Starts 1:26 19 Pressure Starts 2:45 20 Lean and Go Series 2:38 21 Chase Drill Free 1:35 22 Dynamics of Max Velocity 1:30 23 Positions in Max Velocity 5:47 24 Max Velocity Drilling 3:34 25 A Series 2:28 26 B Series 1:50 27 Double A Skip 0:45 28 Alternating A/B's 0:51 29 A March with Plank 1:08 30 Up and Outs 0:46 31 Grab Backs 1:09 32 Dribbles Free 3:21 33 Skip Switches 1:48 34 A Skip with Bounce 1:23 35 A Skip 3 Switch With Pause 0:42 36 A Run With Plank 1:09 37 1000 Step Drill 0:39 38 Straight Leg Bounds 2:06 39 Quick Fire Series 1:49 40 Locking Leg Swings 0:38 41 High Knee Lean and Go 1:28 42 Wickets 2:20 43 Acceleration Warm-Up 1:53 44 Max Velocity Warm-up 1:31 45 Warm-Up Variations 0:30 46 Contact Information 0:41 47 Q&A 2:45Chris Parno is the Associate Head Track and Field Coach at Minnesota State University. Parno leads the men and women's sprint/hurdle groups and serves as the recruiting coordinator. While being led by Parno, the maverick sprinters and hurdlers have experienced unprecedented success, re-wrote the record books and established MSU as a sprints and hurdles powerhouse among Division II. On top of his coaching duties at Minnesota State, Parno serves as the USATF Mid-America Regional Education Coordinator, directing level 1 certification courses. While at Minnesota State: 11�Individual/relay NCAA National Champions 8 Individual/relay NCAA National Runner-up 132�NCAA All-Americans (110 first team, 22 second team) DII Record�� Myles Hunter (60m hurdles � 7.53) DII Record�� Women�s 4x200m (1:34.87) 126�NSIC individual/relay Conference Champions 352�NSIC all-conference performances 301�NCAA national qualifying performances (provisional/auto) 14�Drake Relays Champions 3�USTFCCCA�National�Assistant Coach of the Year 10�USTFCCCA Assistant Coach of the Year � Central Region 6�NSIC Assistant Coach of the Year 25�NSIC Team Championships (indoor, outdoor) Coaching Honors:-2022 USTFCCCA NATIONAL Outdoor Women�s Assistant Coach of the Year-2022 USTFCCCA Outdoor Women�s Assistant Coach of the Year � Central Region-2022 NSIC Outdoor Women�s Assistant Coach of the Year-2021-2022 USTFCCCA NATIONAL Indoor Women�s Assistant Coach of the Year-2021-2022 USTFCCCA Indoor Women�s Assistant Coach of the Year � Central Region-2021-2022 NSIC Indoors Women�s Assistant Coach of the Year-2021 NSIC Outdoor Men�s Assistant Coach of the Year-2020-2021 USTFCCCA NATIONAL Indoor Women�s Assistant Coach of the Year-2020-2021 USTFCCCA Indoor Women�s Assistant Coach of the Year � Central Region-2019-2020 USTFCCCA NATIONAL Women�s Assistant Coach of the Year Finalist (top 3)-2019-2020 NSIC Indoor Men�s Assistant Coach of the Year-2019 USTFCCCA Outdoor Men�s Assistant Coach of the Year � Central Region-2018-2019 NSIC Outdoor Men�s Assistant Coach of the Year-2018-2019 USTFCCCA Indoor Assistant Coach of the Year � Central Region-2018-2019 NSIC Indoor Men�s Assistant Coach of the Year-2017-2018 USTFCCCA Indoor Assistant Coach of the Year � Central Region-2016-2017 USTFCCCA Indoor Assistant Coach of the Year � Central Region-2015-2016 USTFCCCA Indoor Assistant Coach of the Year � Central Region-2015 USTFCCCA Outdoor Assistant Coach of the Year � Central Region-2014-2015 USTFCCCA Indoor Assistant Coach of the Year � Central RegionCoaching Certifications:-USATF Mid-American Level 1 Regional Education Coordinator (course director)-USATF Level 1 Certification (2011)-USATF Level 2 Sprint/Hurdle/Relays Certification (2015)-USATF Level 2 Jumps Certification (2016)-USATF Level 3 Sprints/Hurdles/Relays (2017)-USATF Emerging Elite Sprints/Hurdle/Relay Clinic (2014)-USATF Instructor Training (2018)-IAAF Level 5 Sprints Certification (2017)-USTFCCCA Technical Certification (2011)-USTFCCCA Track and Field Program Management Certification (2013)-USTFCCCA Sprint, Hurdle, and Relay Event Specialist (2013)-USTFCCCA Combined Events Specialist (2014)-USTFCCCA Strength and Conditioning Advanced Endorsement (2015)-USTFCCCA Short Sprints Masters Endorsement � (2017)-USTFCCCA Hurdle Masters Endorsement � Apprenticeship Completed (2018)-Reflexive Performance Reset (RPR) Level 1 (2018)-ALTIS Short Sprints Course (2020)-ALTIS Short Hurdle Course (2021)Symposium/Clinic Presentations:-2016 Minnesota Track and Field Coaches Association Clinic-2017 Minnesota Track and Field Coaches Association Clinic-2018 Illinois Track and Field Cross Country Coaches Association Clinic (ITCCCA)-2018 Wisconsin Track Coaches Association Clinic � Madison, WI-2018 North Dakota Coach Clinic (NDHSCA)-2018 USTFCCCA National Convention � San Antonio, TX-2019 Lead Instructor � USTFCCCA Technical Certificate � Mankato, MN-2020 Minnesota Track and Field Coaches Association Clinic-2020 Zoom Coaching Clinics � Mankato, MN -2020 National All-Sports Virtual Coaches Summit-2020 Championship Virtual Track Coaches Clinic-2021 Indiana Virtual Coaches Clinic-2022 Wisconsin Track Coaches Association Clinic � Madison, WI-2022 Virtual Speed and Power Clinic (VSPC) -USATF Mid-American Level 1 Regional Education Coordinator (course director)-August 2021 Level 1 Course-August 2021 Level 1 Course-November 2021 Level 1 Course-January 2022 Level 1 Course-May 2022 Level 1 Course-June 2022 Level 1 Course-November 2022 Level 1 CoursePublications/Podcasts-Techniques Magazine � Short Sprint Rhythm � November 2017-Techniques Magazine � Young Coaches Roadmap � November 2018-Simplifaster � Freelap Friday Five � 2017-Simplifaster � When and When Not to Use Track Drills � 2018-Simplifaster � Hurdle Technical Drills Simplified � 2019-Gill Athletics: Track and Field Connections Podcast - 2020-Simplifaster � Pet Peeves of Track and Field � 2021-Championship Productions � Sprint Starts and Acceleration Series - 2021-Championship Productions � Front-side Mechanics & Maximum Velocity in Sprinting Series- 2021-Championship Productions � Developing Great Hurdlers Series � 2021-Championship Productions � Speed of the Stick � Building High Performing Relays Series � 2021-On The Track Podcast w/ JT Ayers � 2022

Five fundamental sprint mechanics drills that will improve athletes' sprint mechanics.1 Fast Five Highlight Video Free 0:39 2 Fast Five Sprint Philosophy Free 2:59 3 Fast Five: Wall March and Wall Switch 4:37 4 Fast Five: Low March High March 4:24 5 Fast Five: Single Leg Starts 6:31 6 Fast Five: Plank Starts 3:19 7 Speed Literacy (Speed 101) 17:11Coach Ajamu "Mu" Olaniyan President, Top Flight Sports Performance Engineering Academic Background:UW-La Crosse:(1993) BA Elementary Education, German Minor, Minority Studies Concentration (2004) MS Professional Development, focus in mathematics (2017) Initiated studies for a Doctorate in Health and Human Performance (Concordia-Chicago) Athletic Background:Sun Prairie HS:Three-sport HS athlete (Football, Basketball, and Track)Six-time varsity letter winner (Basketball and Track)School triple jump record holder (46'0") UW-La Crosse (1989-1993):Three-time National Champion (�91 and �93) in the triple jumpSeven-time All-American (triple jump)Six-time Conference Champion (triple jump)Member of Six National Championship teams (�91, �92, �93)Member of Six Conference Championship teams (�88, �91, �92, �93)Holds UW-La Crosse�s all time best performance at 51�8.5�WIAC Outdoor Conference Record holder (triple jump)2008 UW-La Crosse Wall of Fame InducteeWIAC All-Time track and field team member Coaching background:�Baseball:�Sports Performance Director, Wisconsin Thunder baseball (2015 - 2018)Sports Performance Director, Milwaukee South Division HS baseball (2016)Sports Performance Director, Pound Town baseball (2013-2014) Basketball:�Sports Performance Director, Milwaukee Golda Meir Girls' basketball (2016)Top Flight basketball (2009-2015) Golf:�Sports Performance Director, Hidden Glen Jr Golf (2016-present) Track and field:�Director/Head Coach, Top Flight Track Club (2014 - present)Head Coach, Eastbrook HS (2014-2015)Head Coach, Dominican HS (2012)Jumps Coach, Nathan Hale HS (2008-2010)Jumps Coach, Muskego HS (2006-2007)Jumps consultant, Carroll University (2007)Associate Head Coach/Jumps Coach, Greenfield HS (2002-2005)

Ernie Clark covers maximizing Potential in the 400m. Ernie Clark is huge on knowing your athletes, a better connection will brew a better athelte. Through the use of speed Clark discusses how he create the ultimate 400 runner, also diving into race stragities and overall keys to being a 400m coach. This truely will maximize the potential of your 400m runners through the tactics and information you will gain! If you are ready to take your specific 400m training to the next level this course is for you.1 Know your Athletes 6:24 2 Speed is the Key and here is Why 8:11 3 Weekly Breakdown 1:54 4 Goal as a 400m Coach 1:09 5 Best Way to Increase Speed Free 1:14 6 Coach Every Drill 2:25 7 400m Training Keys Part 1 4:57 8 400m Racing Strategies 4:42 9 Q&A 8:27NCAA Sprints, Hurdles Coach: Ashland U 2018 & 2019 National Assistant Coach of the Year Largest Hurdle Camp in the U.S.

If you haven�t yet received the memo, here it is: gone are the days of spending the first 15 minutes of practice doing static stretching. �Basically, the research says doing that falls somewhere between a waste of time (best-case-scenario) and detrimental (worst-case-scenario). �Our trainer compares it to a rubber band � is a rubber band more elastic when it�s cold or when it�s warm? �If you want to static stretch after your workout, you won�t hear me complaining, but don't require it beforehand.What you want to do is a dynamic warm-up. �Ease the body into movements that will gradually demand more and more front it. �We do these after a short jog � ideally 6-8 minutes (though it is usually�pulling teeth just to get my sprinters up to 800m). �The first half of these (Leg Swings through Backwards) are basic loosening drills and could easily be altered, rearranged, or replaced. �Starting with Ankle Pops, we get into our sprint technique drills. �They are still part of the dynamic warm-up but also serve to teach and promote proper sprinting technique � something even distance runners can benefit from.We do the following routine anywhere from 2-5 times a week during the track and cross country seasons. �I'll often start the season at 10 meters down and back for each drill and progress to 20 meters. �The goal should be to get in as many ground contacts as possible, not to cover the distance as fast as possible. �You'll be surprised how much these can get the�heart rate�going when done in succession. �Remember: these are part of the workout for the day! �Athletes will tend to want to take it easy on these, but once they hit the the sprint mechanics portion, you want them popping - quick, precise drills to create quick, precise runners.I first started doing these in college and thought they were a ridiculous waste of time (and embarrassing given my lack of coordination), but was amazed as I slowly mastered them and saw my speed improve.These can also be used for football, soccer, etc. - any sport with an emphasis on straight-line speed.You can watch all the videos in about 6 minutes and refer back to them as necessary.1 Leg Swings 0:28 2 Hamstring Walk 0:36 3 Slide Step 0:13 4 Side Step (aka Tapioca) 0:16 5 Carioca 0:16 6 Dance Kicks 0:27 7 Backwards 0:16 8 Ankle Pops 0:14 9 Butt Kicks 0:20 10 A-skips 0:35 11 B-skips 0:40 12 Quick Leg 0:17 13 A-run 0:13 14 Summary - another look 4:36I am the head cross country and track and field coach at Cheney High School in Cheney, KS. It is a 3A school with 234 students. �My goal is to provide a resource for coaches and athletes, especially those who may be new to the sport or unsure on how they should be organizing their practice time.I started coaching in 2004 at Wichita East (Jim Ryun�s alma mater) before ending up at Cheney, my own alma mater. �I am USATF Level 2 certified in endurance, sprints/hurdles/relays, jumps, and youth specialization.Check out my ever-in-progress blog/website at www.tracknerds.com

This course is for anyone without access to a gym or a track in their current situation. These circuits are for mainly sprinters and jumpers. These workouts mimic off season workouts having a focus on weaker areas of most sprinters and jumpers, like front side mechanics or knee drive in your take off.1 In Home Circuit PDF 2 intro Free 2:43 3 Sprinter's Cardio Circuit A 1:10 4 Sprinter's Cardio Circuit B 1:47 5 Sprinter's Cardio Circuit C 2:36 6 Core Circuit 3:28 7 Jumper's Circuit 3:27 8 High Jumper's Circuit 2:57 9 Yoga Circuit 2:58Coach Fallon Heddings is currently a member of The Eastern University Track & Field coaching staff after working for five years at Widener University. While there, she coached two NCAA Division III All-Americans: one in the long jump; one in the triple jump. In addition, she took ten individuals to the NCAA National Championships and coached 12 Middle Atlantic Conference champions, while finishing her doctorate of Physical Therapy at Widener. She has now coached 4 All Americans and 17 NCAA National Qualifiers and was most recently named MidEast Region Assistant Coach of the Year.

Acceleration & Strength Training It is truly difficult to walk the line between strength and speed training for Track and Field athletes but after listening to this talk from Coach Galloway you will walk away with an understanding of the process by which he trains his athletes to be both as strong and fast.1 Acceleration & Strength Training Free 1:31 2 Acceleration Development Free 5:06 3 Acceleration Training 8:14 4 Strength Training Vs Speed Training 2:26 5 Strength Training General Strength, Bodybuilding, Ballistic and Medball 4:33 6 Hex Bar Deadlifts 1:31 7 Cycle In Recovery Weeks 1:40 8 How often should Mutlti's and Vaulters do Pure Acceleration drills 1:34 9 Restoration Lifts During Recovery Week 0:22 10 Strength Training 1:04 11 Bodybuilding Lifts 1:52 12 Lifting Before or After Running 1:47 13 Drills to Improve Block Start Power 0:00Eugene Galloway Galloway directs practices for the men�s and women�s sprinters and hurdlers, as well as a variety of administrative and recruiting duties throughout the year. During his five years with the program, Galloway has guided two NCAA DIII Runner-ups, eight NCAA DIII All-Americans, 13 NCAA National Qualifiers, 11 school records, two ODAC records, 15 ODAC Champions, 43 All-ODAC Performers, 46 All-South/Southeast Region honorees, and an ODAC Conference Rookie of the Year. He was also on the coaching staff of the 2015 Women�s Outdoor ODAC Track & Field Champions. Galloway graduated with a bachelor�s degree in communications in May of 2007 from High Point University and in 2009, also earned a master�s of science in sports studies from his alma mater.�� Coach Galloway is a member of the United States Track & Field and Cross Country Coaches Association.� He holds a USTFCCCA Sprints, Hurdles, and Relay Specialists, Jumps Specialist, Track and Field Technical Coaching, and a Master Endorsement of Strength and Conditioning Certification.

In this course, Coach Rob Assise dives into his experience with �extreme isometrics� in himself and with his athletes. This is over the fundamentals for those wanting a fuller understanding of the method. Knowing extreme isometrics on a deeper level is very important to get the most out of the movement for athletes, as it�s a very easy method to do incorrectly. Some of the topics covered are: Teaching progressions Biochemistry from a dummy Practical programming and cues Video of extreme isometric positions Age considerations Question and Answer1 Introduction 3:31 2 Let Go of Your Analytical Side 1:37 3 Why Isometrics? Free 3:40 4 High Velocity Exercise 2:08 5 Muscles & Tendons 1:33 6 Running Positions 2:31 7 Iso Extreme: Extreme Slow 5:56 8 Energy Systems: 400 Yard Dash Free 0:42 9 Energy Systems: Extreme Isometrics 3:07 10 Maximum Duration: Point of Failure? 1:38 11 Maximum Duration Vs Maximum Intensity 2:57 12 Iso Extreme Lunge Set Up 8:20 13 Lunge Teaching Progression Free 4:10 14 Lunge Variations 4:19 15 Glute & Hamstring 5:59 16 Scap 5:59 17 Iso Extreme Push Up 2:04 18 Iso Extreme Standing Push Up 1:44 19 Programming Concerns 4:46 20 "Wherever, Whenever" 2:25 21 Programming Concerns Cont'd 5:52 22 Speed - Power Concerns 2:01 23 Cocontractions 2:02 24 Muscle Slack 1:59 25 Dr. Tommy John 0:56 26 Troubleshooting 2:45 27 Extreme ISO's & D.B. Hammer 1:12 28 Distance 1:26 29 Moving Forward 1:01 30 Closing Q&A 10:00Rob Assise is in his 17th year teaching math and coaching track and field at Homewood-Flossmoor High School in the south suburbs of Illinois. �In 4 years as the boy�s jump coach, he has coached 15 state qualifiers, 11 finalists, and 8 medalists. In his 12 seasons with the girl�s program (9 as head coach), he worked primarily with sprinters and hurdlers. During that span, HF had 91 state qualifiers, 49 all-state athletes, 13 runner-ups, and 4 state champions. He is nothing more than a sprint coach disguised as a jump coach who enjoys connecting dots. Coach Assise has also coached football (5 seasons) and cross country (6 seasons). He is an author for ITCCCA, Simplifaster, Track-Football Consortium, and Just Fly Sports. Rob Assise coached the 2019 triple jump state champ, Quinton Stringfellow (49�4�). Stringfellow also placed 4th in the long jump, 23�3�.

�X-FACTOR� is the second course of an ambitious �Feed the Cats certification program 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. �X-FACTOR� 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 to indirectly train speed. The direct way to train speed is the subject of the first course, �The Speed Workout�. 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 and the perfect companion to �The Speed Workout�. More courses are on the way! Follow Tony Holler on Twitter� @pntrack1 Introduction 0:51 2 Feed the Cats Approach 2:24 3 100m Illinois State Record 1:18 4 Never Let Today Ruin Tomorrow 0:53 5 Sprint Workout 1:56 6 Offseason Programming 0:37 7 Speed and X-Factor Programming 2:30 8 X-Factor Days 6:16 9 Centerpiece of X-Factor Work 0:32 10 Pogo Jumps 1:25 11 Star Jumps 0:51 12 Assisted Plyos 0:47 13 Lateral Assisted Plyos 1:23 14 Box Jumps 0:57 15 Box Jumps: Double & Single Leg 1:41 16 Speed & Power Bounds 0:56 17 Observing 1:56 18 6 Bounds - 53' 1:24 19 Measured Bounds: 5x Single Leg - 46' 0:56 20 Bound & Stick 1:36 21 Upward Bounding 1:28 22 Measured & Competitive SLJ 1:11 23 Diagonal Bounds 1:02 24 Bounding High Hands 1:14 25 Long Lunge 0:51 26 Rocket Lunge 0:31 27 Lunge Pop-Ups 0:37 28 Reverse Lunge 0:38 29 Extreme Iso Lunge 1:41 30 Russian Lunges 2:02 31 Boom Boom Booms 0:51 32 Boom Booms 0:24 33 Booms 0:14 34 Boom-Boom-Booms 0:13 35 Oscillatory Booms 1:10 36 Boom-Wicket Hybrids 1:07 37 (Upright) 6' & 6" 1:53 38 (Down) Full Arms 2:17 39 Hands High 1:24 40 Airplane 0:16 41 Pistol 0:44 42 Hugs 0:11 43 Raise the Roof 0:09 44 Full Arms 1:10 45 Mechanics Free 2:16 46 Flat Wickets Spiked Up 6' 0:57 47 Timed Wickets 1:07 48 Competition Wickets 6' 0:23 49 Competition Wickets on Turf 5' 1:00 50 Overs and Unders 0:58 51 Leg Swings - Fast and High 1:36 52 Leg Swings 0:43 53 Block Starts 2:23 54 Depth Jumps 1:55 55 Bosch Drills 2:41 56 Step Ups 1:53 57 Cat Jumps 3:36 58 X-Factor Days 8:23 59 Feed The Cats 102 Quiz 60 Overview of Completion 2:26 61 Can Your Kid Sprint? 62 What Does Your Practice Look Like? 63 Record, Rank, & Publish: 8 Weeks of Alactic TrainingHead 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

Do you want your athletes to become higher and farther jumpers? Then you've come to the right place! In this course, Coach Joel Smith reveals the 5 distinctions in Plyometrics to enhance your athlete's strength and jumping power. He even shows video evidence of how each of the plyometrics work!1 Introduction 0:53 2 Plyometrics 4:30 3 The 5 Distinctions 0:46 4 The Plyometric King 3:45 5 Class 1 and 2 Levers 6:35 6 The Foot in Sprinting and Jumping 5:15 7 Plyometrics That Focus on CLass 1 and 2 2:57 8 Class 2 and Internal Rotation 4:01 9 Shin Dropping or Rigid Free 2:52 10 Linear or Rotational Action 9:17 11 Single or Double Wave Form 4:34 12 Linear or Rotational Action 9:17 13 Single or Double Wave Form 4:34 14 Low to High - The Ultimate Plyometric 4:05 15 Single Wave Form Free 2:31 16 Double Wave Form 3:40 17 Long or Short Contact 3:22 18 Energy Returning or Free Projection 1:20 19 Free Projection Wrong and Correct Samples 2:36 20 Conclusion 1:15 21 Discussion with Joel Smith 1:20:56Joel was formerly a strength coach for 8 years at UC Berkeley, working with the Swim teams and post-graduate professional swimmers, as well as tennis, water polo, and track and field.� A track coach of 11 years, Joel coached for the Diablo Valley Track and Field Club for 7 years and also has 6 years of experience coaching sprints, jumps, hurdles, pole vault, and multi-events on the collegiate level, working at Wilmington College, and the University of Wisconsin, LaCrosse. Joel has coached 2 national champions, multiple All-Americans, and school record holders in his time as a track coach. In the realm of strength and conditioning, his programs have assisted 5 athletes to Olympic berths that produced 9 medals and a world record performance at Rio in 2016.� Joel has also spent several years in the realms of college lecturing, personal training, and thesis research. Joel�s certifications include Neurological and Physical Typing from BATI, CSCS, MAT Jumpstart, and NKT level 1, as well as USA Track and Field credentials. Joel is also well-versed in Douglas Heel's "Be-Activated" protocols, Foot training and biomechanical concepts from Gary Ward, and has been extensively mentored by sprint and sport movement coach Adrian Barr. In 2011, Joel began Just Fly Sports with Jake Clark as a central platform to promote information for athletes and coaches to reach their highest potential. In 2016 the first episode of the �Just Fly Performance Podcast� was released, now a leading source of education in the sports performance field. The evolving mission of Just Fly Sports is focused on teaching athletes to realize their true, innate power, and achieve the highest joy in their training, competition, and in the community.

In this course, I'll explain how I've created a speed training program for all athletes in our school -- not just track and field athletes. I'll teach you the importance of prioritizing speed for your out-of-season athletes to improve their performance in season, show you know what you'll need to start your own, and provide you with ideas for how to conduct your own training sessions. This talk was part of the 2022 Virtual Speed and Performance Clinic, sponsored by SimpliFaster. Be sure to check out SimpliFaster for your sports technology needs, especially the items mentioned in this talk: the Freelap Timing System and the Just Jump Mat.1 How to Build a School-Wide Speed Training Program Where Everybody Wins 1:12:44Tyler Germain is the head men's and women's track and field coach at Kalamazoo Central High School in Kalamazoo, Michigan. For 17 seasons he has worked primarily with sprinters and hurdlers at the high school level in both Michigan and Illinois. Coach Germain has served as everything from a volunteer to a head coach in both boys and girls programs and has coached several state qualifiers and medalists in the sprints and hurdles. He has also written for SimpliFaster, and is the founder of the Virtual Speed and Performance Clinic.

Track and Field Coach Micheal Wellington imparts knowledge on developing strength, sprinting mechanics, and speed in all athletes from his years of experience in lifetime fitness, coaching at the Junior College, High School, and Youth Levels, and competing in college.� � Please give any feedback (Postive or Negative) that will help to create a course that best fit your learning needs. �Thank you.1 Preseason Circuit Training Free 2 Preseason Circuit Training II 3 Plyometrics 4 General Total Body Strengthening 5 Leg Strengthening 6 Glutes, Hips, Hams 7 Core Movements Free 8 Advanced Core Exercises 9 Increase Hip Strength to Better Running Mechanics 10 33 Core Exercises that can be used for any Sport 11 Basic Sprinting Components 12 Importance of Range of Motion 13 Sprint Drills 14 Acceleration 15 Acceleration Drills 16 Maximum Velocity 17 Maximum Velocity Drills 18 Wicket Drill Example With a Soccer Player FreeMicheal Wellington has been the Warrior Head Coach since 2013 where he was named "Track & Field Head Coach of the Year" by the Daily News. He is a graduate of CSUN, where he received his Bachelor's Degree in Psychology in 2003. He ran the 110 high hurdles for the Matadors, running a lifetime best of 14.93 in a year where the Matador men won the team Championship. Micheal Wellington also received his Master's Degree in Education in 2011 from the University of La Verne. Since Becoming a Head Coach Micheal's athletes have broken 32 school records, he has developed 47 individual league champions, 17 individual CIF champions (Relays included), 7 state finalists, 1 Divisional Team championship, 3 Runner Ups, and has sent 17 athletes to college on athletic scholarships. He began his coaching career at College of the Canyons in 2004 as a volunteer hurdle coach. He coached two athletes ('04, '05) who qualified for the state championships in his 3 year stint. Micheal Wellington is a USATF Level 2 certified coach specializing in Sprints, Hurdles, and Relays, also trains 800 runners, as well as being a Certified Personal Trainer. NOTABLES:Dominic Davis: 10.39/21.27 (USC)Diab Davis: 10.43/21.63 (CAL)Asia Watts: 11.92/24.73 (UNLV) 200/400Marcel Myers 21.85/48.51 (NAU)Chanel Rogers 24.91/55.81�(CSU Fullerton) 800:Max Valadez 1:55.06 (West Alabama)Kevin Wilkinson 1:54.76 (ASU) 100/300 Hurdles:Skylin Harbin 14.10/41.79 (Tulane)Brisa Guzman-Sanchez 14.22/43.78 (CSU Fullerton) Ekaterina Hupalo 14.36 (PSU)Leah Lambert 14.44/45.54 (SJSU)Mason Guzman-Sanchez 14.15/39.41 (CSU Fullerton) Matthew Harmon 14.80/38.44 (CSULA)

Hip Mobility, Stability, & Flexibility Hip Mobility is important for all athletes. This is especially true for athletes that spend a significant amount of time sitting when they are not training or competing. Sitting shortens the hip flexors and weakens the glutes which negatively impact hip mobility and athletic performance. Coach DeShawn Fontleroy takes you through a series of exercises to incorporate when designing a strength program that will enhance flexibility and hip mobility for athletes.�An entire course devoted to developing/strengthening the hips to ensure a full range of motion. In turn, leading to increased athletic performance, prevent lower back pain, reduce risk of injury, and boost explosive movements.1 Introduction Free 1:27 2 What to Expect Free 2:39 3 Clam Shell 0:35 4 Reverse Clam Shell 0:31 5 Leg Lifts 0:36 6 Leg Lift (with Theraband) 0:25 7 The Firehydrant 0:52 8 Glute Smash & Floss 0:39 9 The High Glute Smash & Floss 0:47 10 Side Glute Smash 0:23 11 Single Leg Flexion with External Rotation 0:56 12 Hip External Rotation with Flexion (On the Box) 1:16 13 Figure 4 Stretch 0:56 14 Monster Band Glute Stretch 1:12 15 Forward Leg Raise 0:53 16 Side Raises 0:34 17 Backward Leg Raises 0:41 18 See-Saw 1:12 19 Bent Over Side Raise 1:17 20 Back Leg Raise 1:31 21 Body Weight Romanian Deadlift 1:43 22 Kneeling Front Leg Raise 1:05 23 Kneeling Side Raise 1:13 24 Kneeling Back Raises 1:29 25 Hip Bridge 1:04 26 Hip Bridge (with Leg Raise) 1:12 27 Supine Bridge 0:47 28 Supine Bridge (with Leg Raise) 0:46 29 Leg Lift (from Pushup Position) 1:23 30 Closing Remarks Free 0:48DESHAWN FONTLEROY USAW, USATF, FMS Coach DeShawn Fontleroy specializes in problems of training � including the role of strength training, sprinting, and explosive plyometrics in the athlete�s physical preparation. DeShawn has facilitated lectures and seminars concerning the theory of sports training. He has helped professional, collegiate, and high school athletes develop explosive power and jumping ability. DeShawn also facilitates lectures and group consultations centered around sports psychology, mental toughness, and motivational interviewing.

Sandi Morris: Rio 2016 Olympic Games Silver Medalist Christian Taylor: Two-time Olympian (Rio 2012, London 2016); two-time Olympic medalist (2 golds)1 Sandi & Christian Presentation at the T&F Virtual Coaches Clinic 54:38Christian Taylor - Triple Jump World Championship Experience: Most recent: 2019 � gold Years of participation: Outdoor � 2011, 2012, 2015, 2017, 2019; Indoor � 2013 Medals: 4 (4 golds) Gold � 2011, 2015, 2017, 2019 Silver - 2013 Personal: Christian Taylor signed a contract with athletics company Li-Ning, forgoing his last year of collegiate eligibility. After the 2012 Olympics, a knee injury had Taylor questioning if his elite-level jumping career could continue. Then in 2013, he moved to England to follow his coach. His largest source of motivation to work hard, especially in the offseason, is his desire to set a good example for his younger sister, who also competes in track and field. Taylor says he hopes to leave behind the same kind of legacy that Walter Davis has left behind: one full of fun, confidence, and enjoyment. � Sandi Morris - Pole Vault World Championship Experience: Most recent: 2019 � Silver (pole vault) Medals: 4 (1 gold, 3 silvers) Gold � 2018 Silver � 2019, 2017, 2016 High School & College: Sandi thrived in high school and became one of America�s most highly recruited female pole vaulters. She first signed with UNC Chapel Hill, and attended school for two years. While not improving on the track or in the classroom, Sandi decided it was time for a change. She then chose to major in broadcast journalism at the University of Arkansas and work with Coach Bryan Compton, who built a vault legacy with the Razorbacks. Prior to Sandi, he coached Olympians April Bennett and Tina Sutej to NCAA records and NCAA Championships. Little did Sandi know, four years after stepping foot into his presence, Coach Compton would have her jumping almost 2.5 feet higher � breaking the Outdoor American Record � and medaling at her first Olympic Games. Additionally, he also coached her to SEC records and titles, NCAA records, three U.S. Championship titles, and more while in college. Sandi�s collegiate career concluded in 2015, at which point she fulfilled a lifelong dream of signing a shoe contract with her current sponsor, Nike. Professional Career: In 2016, she completed her first full year of competing professionally and improved her personal best from 4.72m/15�5.75�� to a staggering 5 meters/16�4.75��. Sandi won her first USA title indoors in 2016, jumping 4.95m/16�2��, took silver at the World Indoor Championships and silver at her first Olympic Games. As 2017 followed, Sandi added two USA titles and a silver medal to her pedigree at the 2017 World Outdoor Championships, and just recently Sandi became the 2018 World Indoor Champion, winning her first gold medal at a major championship! While ecstatic about her success, Sandi still craves more. The world record and a gold medal at the Olympic Games are her two most sought-after dreams. Sandi is hoping to compete until the 2024 games, and hopefully longer!

The exercises in this course provide an opportunity to improve your athletes by filling some of the gaps in their coordination. The drills address fundamental movement patterns which can be found in all sports, and their rehearsal will assist your athletes to be more efficient in executing come competition time. Lastly, the movements will allow your athlete to develop resilience and explosiveness via the various volumes, intensities, and densities used in training.1 Rationale Free 0:41 2 Drills 0:31 3 General Progression 0:34 4 Loose Skip 1:35 5 Heel-Toe Vs Toe-Heel 0:21 6 Skip for Height 1:24 7 Skip for Distance 0:47 8 Skip Bleeds 1:40 9 Arm Action 0:36 10 Maximize Intent 0:53 11 No Arms Free 0:44 12 No Arms Dowel/PVC 0:44 13 Galloping - Single Arm 2:22 14 Double Arms 1:24 15 RRJ Variations 0:54 16 RRJ Variations Pt 2 0:48 17 Rhythm No Arms 1:00 18 T.O. Foot Contact (with Arms) 0:59 19 Penultimate Contact 4:09 20 C.O.M. (with and without arms) 1:44 21 Matrix Free 1:38 22 Muscle Lab Contact Grid 0:53 23 Surface & Height Variations 0:51 24 Path Variations 0:58 25 Ground Contacts Variations 1:37 26 Programming 0:50Rob Assise is in his 17th year teaching math and coaching track and field at Homewood-Flossmoor High School in the south suburbs of Illinois. In 4 years as the boy�s jump coach, he has coached 15 state qualifiers, 11 finalists, and 8 medalists. In his 12 seasons with the girl�s program (9 as head coach) he worked primarily with sprinters and hurdlers. During that span, HF had 91 state qualifiers, 49 all-state athletes, 13 runner-ups, and 4 state champions. He is nothing more than a sprint coach disguised as a jump coach who enjoys connecting dots. Coach Assise has also coached football (5 seasons) and cross country (6 seasons). He is an author for ITCCCA, Simplifaster, Track-Football Consortium, and Just Fly Sports. Rob Assise coached the 2019 triple jump state champ, Quinton Stringfellow (49�4�). Stringfellow also placed 4th in the long jump, 23�3�.

�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