With this in mind, do backwards jumps and sprints. Do work with fast decelerations. Use a more multi-lateral approach to speed as part of the warmup process in traditional sprint workouts. On top of this, there are a few basic movement skills that every athlete should have in their arsenal.
Regardless of event, athletes should be able to sprint, jump and throw. Outside of this, they should also have some basic coordination over hurdles, and also have some rudimentary gymnastic ability.
Being able to swing from monkey bars, crawl under a low hurdle, pick up heavy objects, press weight over ones head, and balance on one leg are some primal human skills that should be maintained in some form to achieve high performance. In building the total athlete in the earliest of training months, keep in mind human movements such as:. The total athlete goes beyond just the physical as well. There is a mental strategy behind training. Athletes should spend the off-season working on basic mental strategies that the competitive phase will thrive off of.
The off-season is a great time to learn to handle training and life stress on a psychological level. Practicing psychological aspects of practice, such as breathing, visualization, and meditation pay fantastic dividends throughout the competitive season.
Lightened and heavy training is simple enough, it has been around ever since track was invented. Complicated training is also a viable idea in the early training periods. Doing sprints and specific drill work with the hands overhead or held straight out in front of the body are a nice way to offer a complicated run stimulus that helps the trunk and spine adapt differently. Holding light medicine balls in a similar manner can be useful in lower speed sprint and jump activities. There is a famous school of sprint training that pretty much does nothing but hurdle hops, bounding, depth jumps, and lifting for two months in the fall, and finds themselves very successful later on.
Examples of this would be:. On this approach, it is fine to have endurance work in the mix for power events, so long as that endurance end is technically sound. Be aware of the need for corrective strength work on the short end of things.
If an athlete struggles with knee lift in top end sprinting, check the strength and tightness of muscles surrounding the pelvis. Most of us would consider planning and periodization a science, but I consider it just as much an art form. The goal of off-season training is all the things listed in principles , but above all, it is to improve over the course of the training weeks and months. Nobody adapts to that type of mentality past a particular point.
Training needs to have strategic ups and downs over time. The human body, and life in general, is cyclical in nature. We respond to alternations of specific and general work, the ratio of which is unique to a bell-curve of athletic response. Some athletes can grind out similar work for long periods of time, while others need a more undulating plan. In early off-season training, the ratio of a workout like Card 1 to a Card 2 workout could be high for beginners or out of shape athletes, and low for more advanced athletes, or those who are in good physical shape coming in.
Plyos Intensive Tempo Game Acceleration. In the main program, fatigue management is king, and this is where a smart approach to loading and cycling is even more of the essence. This can be made a low CNS by removing or replacing the Saturday workout. The Saturday workout can also be alternated every other week with a game, trail run, or emotionally easy activity. An easy cycle for most athletes would be to run Card 1 for 2 weeks, Card 2 for a week, and then perform a deload week.
Athletes can typically handle x week cycles of this higher intensity training work before a lower intensity Card needs to be incorporated. Heavy Plyo Light Tempo or trail run Conclusion There are many ways to assemble your off-season training regime for track and field. Stamina means something different to a sprinter and a distance runner but for either it requires the athlete to build a machine specific to the demands of the events they plan to participate in.
To a distance athlete, stamina comes from increased mileage throughout the off-season, then increasing the specificity and duration of race-pace workouts closer to the season, and, finally focusing even more specifically as you approach the key races of the season. For a sprinter, stamina means building a machine that resists slowing down while holding form and mechanics for as long as possible.
The best sprinters hold their form and slow down the least over the entirety of the race. Stamina is built on a foundation of strength and speed. Depending on your goal event and specific demands build up your volume gradually every week as you work towards the start of the season. These three areas of focus are truly about building a machine for a specific purpose. Consider the fatigue felt on the 10th play of a drive. A block start is the most difficult form of acceleration there is.
Progressions leading to this pay dividends both on the track and on the football field. When football players spend time on blocks, they learn how to balance and project maximally with rhythm. Doing this makes other forms of acceleration become much easier.
Whether using a plyo step to get off the line quickly or giving chase to an opponent from a nearly prone position on the ground after being knocked down, these things become easier to do once the rules of acceleration have been taught.
Athletes need to be able to find order and stability in the chaos of the game. Consistent acceleration work can help with this.
The mental component is an often-overlooked aspect of track and field. An opportunity to compete on a 4xm relay team allows a football player to develop the intangibles that create great competitors. Things like mindset, confidence, and responsibility that are commonly preached by football coaches are also desirable traits in relay teams.
The pressure, precision, and electricity needed to succeed here can often make no moment too big for a multisport athlete. I love competitors on my team and football coaches do too.
I have seen a lot of debate on the value of 7v7 tournaments, which I will not go too deep into in the scope of this article. There is value there. Route running, catching, and passing in a competitive atmosphere are absolutely beneficial and probably fun without the extra impact.
I still think nothing replaces the opportunity to move faster and better. By now it is clear that my point about speed and alactic training will also extend to the basketball court. Track and field training also incorporates plyometric training that aims to increase jumping power by training the stretch shortening cycle.
Starting with skipping, hopping, and galloping, athletes typically progress throughout a track season to items like depth jumps and bounding. These all have a wide range in their length of ground contact times. This allows an athlete to work on getting stronger, becoming more powerful and elastic all at once. There are three jumping events that are perfect for basketball players: the high jump, triple jump, and long jump.
All require tremendous rhythm and timing, but are unique in their own way. This multimodal jumping experience and training will ready a basketball player for every type of jump imaginable. To get better at jumping, you need to jump and become well-versed in a wide array of leaps. Image 1. Outdoor track and field is great for a basketball player. The curvilinear approach to high jump requires much grace, rhythm, and dedication. Likewise, layups and dunks are rarely straight-line maneuvers.
Someone who is patient and willing to work through this technical event could see payoffs on the basketball court as well. The penultimate takeoff phase of long jump gets the takeoff leg in the best position to act as a lever to maximize horizontal velocity and vertical velocity at the point of takeoff.
The first two phases should be off their dominant leg. This means they exert forces on their body many times their body weight. This allows them to find some semblance of balanced distribution between phases. Video 4. All plyometrics and jumps are beneficial because movements in basketball are quite unpredictable. It may be necessary to jump unilaterally and bilaterally from all manners of positions. As with acceleration, learning how to jump and land correctly can allow an athlete to find optimal lines of attack and positioning in the fray of the game.
This is always the hardest sell. Baseball players are bigger and stronger these days. Why is this? While baseball is a sport that requires a tremendous amount of torque, force, and talent, it is pretty sedentary. I do not have a baseball background or understand all the nuances of the sport, but I can imagine that all the rotation present in baseball can cause compensation patterns elsewhere if careful care is not paid to these imbalances.
I would advocate sprinting to any baseball player, and lots of good baseball trainers seem to be getting on board with this idea as well. The weight room is so beneficial for baseball players, but it is impossible to prepare the hamstrings for forces of sprinting just in the weight room alone.
Lots of time must be devoted to the skill of the game. There are often doubleheaders and multiple games a week. You can have your cake and eat it too. First base is 90 feet, or about This is the length of a decent acceleration phase for a high school athlete.
In addition to the speed training, joining a track team can also expose baseball players to the importance of a proper warm-up. We never do the same exact warm-up, but we always do the same format. I think it helps the athlete to first rely on a generic warm-up routine that they can slowly take ownership of as they grow aware of their needs.
On meet day, they should do their own derivative of these and scale the ladder to something maximal before their race. After sitting for 20 minutes, a batter in the on-deck circle or a center fielder could ready themselves better during the transitional periods between innings. Moving better will help a baseball player. Getting faster can reduce the incidence of hamstring pulls. As with the other sports, max velocity improvements could make the difference on the field as well.
A 10m fly improvement of just. Indoor track and field during the winter months would be a perfect fit for a baseball player looking for a supplement to their gym work. If you are a coach who is still unsure of the value of track and field for your field sport athletes, I recommend catching a track practice in the near future. You will see sprinting, jumping, and even lifting in the weight room. Track and field athletes need to be complete athletes and an increase in athleticism means an increase in several biomotor abilities.
This is more transferable to the field of play than just adding strength at the local gym.
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