Track & Field Training Suggestions Broken Down By Events

Track & Field Strength Training

Other than the distance running events, all other track skills require explosive, short duration power in order to excel. This makes strength the primary driver of success in all of these events.

Sprinters and jumpers clearly need leg and core strength for their events, but you should not neglect upper body strength. The arms coordinate with the legs to generate speed, and weakness here will cause you to slow down to match the turnover rate of your weaker arms.

Throwers probably need an even greater emphasis on upper body strength, and should incorporate rotational exercises as often as possible.

You must remember that throwing movements generate power from the ground up, and your legs and core are the powerful base you work off of. Throwers, don't forget to balance out the upper body training with leg and core work.

Plyometrics and medicine ball throws are two more key tools in the track athlete's training arsenal. Done with sound technique and with the proper volume, both concepts will make a positive difference in your performance

Endurance events (1/2 mile distances and greater) require a different workout focus, but they are no less important to your success. In your case, protection against overuse injuries and increased stride efficiency are your top goals.

Core stability work will help you with both needs. Strength training for the legs, when combined wisely with the volume of running, can enhance stride length and lower the stress on tendons and ligaments.

Distance runners are also prone to tightness in certain muscle groups, which can lead to pain and injury. Mobility training, particularly for the hips and IT band, and corrective exercises for improved posture, are recommended.

Track & Field Speed Training

Runners, jumpers, and javelin throwers all need to maximize speed to be successful in their events. All of their needs involve straight-ahead movement, though, so their training needs are limited.

Sprinters in the 100, 200 and 400 will all benefit from improved acceleration mechanics in their first 10-20 meters. Great technique and a lot of practice are the key to mastering the most efficient start patterns.

Jumpers and javelin throwers really only need sprint stride development, as they have no real need to accelerate quickly at the beginning of their approach.

Runners at all distances have a strong need for top end speed mechanics. This will improve stride efficiency to conserve as much energy as possible. By learning how to 'float' at high speeds you can maintain enough juice to accelerate again near the end of your race, when most of your competitors will be out of gas.

All other track & field athletes should stay active as often as possible for overall athletic development, good body composition, and long-term health.

Injury Prevention for Track & Field

Almost all injuries in track & field come from doing too much training before your body is ready for it. Improper footwear is a secondary cause that is easily correctible.

Patellofemoral pain in the knee, shin splints, plantar fasciitis, and muscle pulls (often to the quads and hamstrings) are the most common injuries. Every one of them can be almost entirely averted by keeping a careful eye on increases in training volume, and not doing too much, too soon.

Of course, to improve you are going to have to practice more and more. The way to build your capacity to practice sport skills more often is to build yourself up gradually through training.

Higher strength levels, particularly in the core and lower body, will help with this. In addition, you should be following a sound warm up routine regularly, and should be adding flexibility work to your cool downs if you have tightness in any particular muscle group.

Just remember that working out is also a stress to the body, and if the combination of training and practices are not regulated properly then you may end up creating some of the same overuse injuries you were trying to avoid. Work closely with your coaches so you can make the best decisions for your long-term health and performance.

Youth Track & Field Training Considerations

Coaches must be careful to monitor the volume of jumps, sprints, and throws in younger track athletes to avoid overuse injuries like tendonitis and ligament injuries. While still in the growing years, kids are at higher risk of causing damage to these connective tissues and their bones.

A good base of strength, power and speed can be built through a blend of training that emphasizes these skills in relatively small doses. In addition, strength and power drills - core stability, medicine balls, bodyweight drills, and plyometrics - will add a nice change of pace in a sport that sometimes gets a little repetitive.

Consider blending some of these training ideas into a fast paced block in practices to serve as an alternative conditioning format, or as part of creative game-based activity. This would be particularly helpful at times in the season when your players legs are a little fatigued, but you still want to get them some quality work.

Track & Field Game Intelligence

Track & Field athletes are often left alone with their thoughts for extended periods while waiting for their event at a meet.

How can you stay in the right mindset no matter what happens before or during your event?

There are many underlying factors that contribute to an athlete's competitive fire, mental toughness, and confidence in competition. Power Source will soon be introducing a service that will help you enhance all of these traits.

Keep an eye out for the 2010 launch of our groundbreaking Sports Axiology program for New England athletes, and how it will help you dominate the thinking side of competition.

Track & Field Training at Power Source

Massachusetts and Southern New Hampshire kids ages 10 and under can begin their athletic career the right way by developing maximal balance, coordination, and bodyweight strength. We can help you build them all with our age-appropriate training programs designed specifically for youth sports participants.

Age 11-14 athletes also have a Power Source program for their specific developmental needs. Here, we put more emphasis on strength and power, higher level core stability, and introductory weight training technique.

Age 15-21+ athletes get an increasingly challenging program design that will maximize their sport performance over time. Track & Field athletes can work to build muscle, gain strength, enhance power and speed, lower their risk of injury, or all of the above.

Sprinters and middle distance runners can further the training they get from their coaches by taking part in our Game Speed Clinics designed specifically for acceleration (Game Speed 102) and speed endurance (Game Speed 405).