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Coach's
Corner
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Training Tips  |
| One or the things which makes Track and Field unique among other sports is the fact that there is very little, if any, luck involved. When the gun goes off the best physically and mentally prepared athlete is going to win the race every time. You could say the race is just a formality it is really won or lost in practice in the months leading up to the race. |
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Example workout A Typical Cambridge Jets Practice If you visit the Jets at practice one evening... their workout might look something like this: |
| 6:30 | Meet at Harvard Track |
| 6:35 | Warm-up
{ Drills
} 2-8 laps easy 10-20 flights of stairs |
| 6:50 | Drills:
General Warm-up - ACCELERLTION Warm-up Competition Warm-up - General Warm-up-B |
| 7:10 | Workout,
Break into groups: Group 1: 4 x 200 in 33 seconds, 90 second rest Group 2: 3 x 300 in 50-52 seconds, 2 minute rest Group 3: 10 x 200 in 30 seconds, 30 second rest |
| 7:45 | Cool-down: Sit-ups Push-ups Stretch!!! |
| 8:00 | Parents Pick Up Kids |
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Race Day Tips 
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| One of the biggest factors effecting a young runner’s performance in a race is their race day attitude and mood. Every one is different, you need to find a routine which helps put you in the right state of mind to compete. You need to approach the race with confidence and an all around positive attitude. Of course, I always tell my runners to make sure they are well hydrated, which means drinking plenty of water on the days leading up to and particularly the day before race, the morning of the race is too late. Eat plenty of carbohydrates (pasta, rice etc.) the night before a race, this is particularly important for cross-country runners. Ease up your training routine a few days before the race to give you’re muscles a chance to get at 100%. You should still stay active and stretch, easy 20-30 minuet jogs and 20-30 minuets of stretching. Properly warming up immediately before a race is probably the second most critical factor. Going into a race cold will hurt your performance considerably. I have all of my runners go through a full set of drills and stretches between races. |
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The Right Equipment |
| For Practice you’ll need a sweat suit, running shorts, and a lightweight pair of running shoes. It is also beneficial, but not immediately necessary, to purchase some all-purpose track spikes. For meets it’s the same as above only once you get going it’s preferable that you get a team running suit, and a team sweat suit. |
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