Coaching Background 18 Years coaching Track Field Long

Coaching Background 18 Years coaching Track & Field Long, Triple, and High Jump Coach at Doherty High School from 2002 -2015 Long, Triple, and High Jump Coach at Fort Collins High School Since 2016 Decathlete at CSU

Coaching Philosophy Build trust Preach and try to perfect Fundamentals § “These seemingly trivial matters, taken together and added to many, many other so-called trivial matters build into something very big: namely, your success. ” John Wooden Weight training and core are part of the weekly workouts A jumper should also be a sprinter Have fun doing what you love

Training Breakdown Yearly Breakdown Fall Training Pre-Season Training Early Season Competition season Championship season

Pre-Season (November. February) Begins after Thanksgiving Study kids and look for natural athletes Want kids to participate 3 days a week Goal is to develop general strength and fitness levels Some fundamental instruction of the jump(s) Begin building relationships with the kids

Preseason Workout ► Depending on the weather our general workout routine: § Monday: Hard/Longer Sprint Day - on track when possible § Tuesday: Recovery/On Own § Wednesday: Resistance or Hills § Thursday: Recovery or Light Jump Technique § Friday: Sprint Day ► Core/Ab workout example § Front Plank § Bicycles § Rope climbs/Rope climbs side to side § Front Plank with movement § Side planks § Russian twists § Knee Huggers § Front-Side-Front Planks § V-ups § Superman's

Pre-season Workout Example Week Breakdown ► Example of a typical week Monday Tuesday Warmup 1 x 200 1 x 300 2 x 200 3 x 100 Cross Train/Recovery Wednesday Warmup x Soccer Hills Thursday 12 Recovery or Light Technique for jumpers Friday Warmup 3 x 150 4 x 100

Late Preseason: Jumper Plyos ► Begin plyos around the 2 nd to 3 rd week of February § § Examples of drills ü Aerobic boxes ü Plyo boxes ü Stairs Jump rope ► After spring break switch plyos up ► Usually do plyos until end of April/beginning of May

Season Planning Develop a plan with the end of the season in mind § Work backward from the end of the season § Plan key meets kids compete in § Plan workouts, timelines Have kids write their goals down § Talk about goals on a regular basis

Early Season Fundamental Coaching Points Begin instruction of phases – fundamentals, fundamentals Approach § Consistency is key § How many steps – 12, 14, 16 § Start of the approach ü Drive out § Speed down the runway ü Cadence § Preparing to jump ü Don’t reach ü Single arm or double arm

Early Season Fundamental Coaching Points Hop § Determine take off foot § Be in control at take off § No penultimate step § Let it happen Step § Stay tall § Land over your foot Jump § Momentum toward pit § Don’t over rotate § Landing

Early Season Do drills in the grass as often as possible Break into pieces - 1 st phase, 2 nd phase, 3 rd phase Short approach jumps 2 track days, 1 technique day, and 1 plyo day

Season Training Week Breakdown Example of a typical week Monday Tuesday Wednesday Thursday Friday Saturday Track Workout for Horizontal Jumpers Plyos - all jumpers JV meet Technique Pre-meet Meet Day High Jump technique Varsity jumpers - track Long & Triple Jump workout

Competition Season Approach, approach Continue to focus on phase development § Workouts geared toward improving areas where development is needed § May have multiple workouts to fit different needs Around the end of March, switch plyos up Revisit personal goals to see where kids are

Championship Season Fine tune § Don’t make major changes Coordinate with athlete’s other coaches to not overtax the athlete

Meet management Get marks early Balance workload Manage jumps Limit jumps Keep notes of approach lengths Meet conditions

Other Things Performance Which board to take off from Verbal communication Adjustments Try to watch all jumps

Other things ► Be a student of the event § ► Keep notes of what has worked and what hasn’t Keep learning § Pick other coaches minds § Watch videos and read ► Build relationship with parents ► Fundamentals, Fundamentals