Mecklenburg County Park and Recreation
2016 Track and Field Coaches Manual
Coaches Meeting: March 10 & 17, 2016
6:00pm
Revolution Park Sports Academy
1225 Remount Road
Requirement for all Park and Recreation Track and Field Coaches
Prepared by
Sam Bryant, Athletic Assistant
Keisha Hamilton, Athletic Assistant
Toney Smith, Athletic Assistant
Agenda
Welcome
Introduction
History
Coaches Manual
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Expectation of Coaches
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Information Sheet (Coaches and Athletes Responsibility)
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Coaches Meeting/Background Checks
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Practice
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Meet Entry
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Track Meets
Components of a Workout
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The Warm-up
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Long Jump
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Sprinting
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Throwing (Softball/Turbo Javelin)
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Nutrition Replenishments
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The Energy System
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Track Meet Information

2016 Meet Schedule
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Events
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Rules
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Appendix

CoachO Registration Information

6 Week Workout Plan
Welcome to the
Mecklenburg County
Park and Recreation Department’s
Youth Track and Field Program
History of MCPRD Track & Field
I.
Founded in 2005 by Mecklenburg County Park and Recreation Department
employee: Anthony James
Developed by:
Anthony James, Athletic Coordinator
Malcolm Sanders, Center Director, Greenville Recreation
Cynthia Smith-Perkins, Assistant Center Director at Sugaw Creek Recreation Center
Developmental Youth league primarily from the Mecklenburg County Park and Recreation
Centers.
POPULATION SERVED
II.
Youth ages 4 - 18
Membership is open to all children registering at their local MCPR Centers
LEAGUE OBJECTIVES
III.
a) To provide a fun, productive and meaningful track and field program
b) To allow children to develop their individual athletic potential at the local level
c) To develop children who wish to compete in track and field on a competitive level in the
future
d) Fitness and wellness
e) Leadership
f) Team work

USATF Grass root program past names:
a) Track In A Cooler; 2005 - 2006
b) Be-A-Champion; 2007 - 2010
c) Win With Integrity; 2011 - 2014
2016 Coaches Manual
This workbook is designed to help with volunteer coaches expectations
regarding:
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team meet registration
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pre and post meet nutrition
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static stretches

developmental running drills
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strength drills
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energy system
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practice workout
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long jump development
Expectation of Coaches
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Coaches Meeting
a)
b)
c)
d)
All Coaches must attend at least one session
Must be approved MCPRD Volunteer/Coaches
Must be at least 18 years old
NAYS Coaching Video
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Practice
a)
b)
c)
d)
Assist and be knowledgeable of stretches
Assist and be knowledgeable of track and field drills
Lead running workouts and understand the workout
Check attendance at each practice

Meet Entry Expectation
a) Communicate with your parents to see if their child/children will be participating in upcoming
meet
b) Register athletes in correct age group before meet entry deadline (Wednesday before meets)
c) Ensure parents know the events their child/children will be participating in at each meet

Track Meet Expectations
a)
b)
c)
d)
e)
f)
g)
Make sure athletes understand how to do pre and post event warm-up stretches and drills
Know when and where to check–in before events/ know the events your athletes participate
Remind athletes about the importance of food and water intake before the track meet
Remind athletes about the importance of food intake during the track meet
What to do with time between each event
Ensure all athletes are supervised at all times
Adhere to stadium/facility rules
Information Sheet
Coaches Responsibilities at the Track Meet
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Make sure parents and athletes meet at the expected area on time for the track and
field meet
Remind the parents what events their child will compete in for the meet that day
Have athletes report on the 1st call of his or her event and age
Walk the athletes down to the check in gate but stay outside of the gates at all times
unless asked by an official to enter the area
Walk field event athletes to the gate but stay off of the infield at all times unless asked
by officials to enter the field event area
All coaching must be done on the outside of the gates around the perimeter of the track
No Coaches, Parents or other athletes are allowed to run or aid athletes around the
track at any point or time during the track meet
No Coaches or Parents will be allowed on the infield unless helping officiate the meet
Once the meet starts, all Coaches, Parents and Athletes will be asked to leave the inside
of the track and field area
Only athletes competing in the event at that time are allowed on the field during the
event
Ensuring parents, athletes and volunteers are knowledgeable of all rules and regulations
Athletes Check-In For Running Events
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Report on the 1st call for your age group and event
Stay out of the staging area until asked to give your name
Give your name at staging gate
Walk over to the hipping area to get your lane and heat number
Have a seat on the bench
Wait to be escorted to the track
Line up in the lane that matches your hip number
Stay in your lane the entire race
Once the race is over, get a cup of water and return back to the stands with your team
Athletes Check-In For Field Events
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Report to the field event you are participating in on the 1st call for your age group
Check-in with the official at the event
Listen for instructions from the officials
Complete each attempt as your name is called
After each attempt have a seat on the bench
After 3 attempts return back to your team area
Information Sheet
Athletes Checking in For Running Event While Competing in a Field Event
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Report to field event official to let them know you were called for your running event
Report on the 1st call for your age group and event
Stay out of the staging area until asked to give your name
Give your name at staging gate
Walk over to the hipping area to get your lane and heat number
Have a seat on the bench
Wait to be escorted to the track
Line up in the lane that matches your hip number
Stay in your lane the entire race
Once the race is over, get a cup of water and return back to your field event
Let the official know at the field event you have returned from your running event
Listen to the official instructions
Complete each attempt as your name is called
After each attempt have a seat on the bench
After 3 attempts return back to your team area
Components of a Workout
The Warm-up
Purpose
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Prepares the athlete’s body for the demands of the workout session and competition
Reduces the risk of an injury by increasing elasticity in the body’s muscle fibers
Develops and improves range of motion, coordination, mobility, flexibility, strength and
endurance
Develops and trains muscles needed for sprinting, jumping and throwing
Increases the body’s heart rate in order to supply the muscles with the level of oxygen
needed to produce energy
Components of a Warm-up
General Activity
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Increases the body’s temperature and heart rate, i.e. jogging, skipping
Athlete should spend 2-3 minutes jogging to increase heart rate, and prepare the body
for exercise
A lap or two around the track is typically enough
Static Stretching
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Also referred to as slow or passive stretching
Increases flexibility, lengthens tight muscles, and aids with improving balance
When completing a stretch, the athlete should feel a slight pull, but no pain
Hold stretch position for 15-20 seconds
Breathing is an important component
Exhale while getting into the stretch
Do no hold breath, and breathe normally while holding the stretch
Dynamic Stretching/Running Drills
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Stretching while moving
Prepares muscles and joints for more sport and event specific training; motions are ones
the body will likely repeat during the workout
Develops coordination and motor skills ability, which is important in young athletes
Accelerates the body’s nervous system, and maintains the core body temperature
Prepares the athlete’s mind for the workout ahead
Should be controlled, not erratic or forced movements beyond what is comfortable
Components of a Workout
Examples of Dynamic Stretching Drills
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Front Walk Series
– Arms straight out
– Arms above the head
– Run with arms straight out
– Run with arms above the head
Side Skips
Carioca/Grapevine
High Knees
Backwards Run
A, B & C Skips
Event Specific Training
LONG JUMP
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1.
Requires speed, power, and jumping ability
Approach run is similar to a sprint race, therefore jumpers should be taught sprinting
skills
Sprinters can sometimes be successful jumpers
Jump Approach
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Purpose is to achieve desired velocity at takeoff, accuracy in the takeoff location, and
desired takeoff position
The start of the approach should be simple and consistent; therefore standing or crouch
start is recommended
A controlled posture should be maintained throughout the approach
Minimal head movement as it will disrupt acceleration
Ranges from 14-20 strides, depending on strength, ability, and development of the
athlete
The number of steps is more important that the distance of the approach run
An even number of steps is recommended, but an odd number can be used depending
on the athlete’s preferred take off foot
Athletes should run through the board, and not freeze or pause on the final step
Components of a Workout
Phases of the Jump Approach
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The Start
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The simpler the start, the more consistent the approach, and the more accurate the
takeoff
– Standing start position is recommended
– The same foot that is forward in the blocks or a sprint start should be used in the jump
approach
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Drive
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The first six steps of the approach
– This phase is pure acceleration and builds momentum
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High-velocity
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Involves a gradual transition from acceleration to maximum velocity
Abrupt transition into this phase leads to a breakdown in form and inaccuracy at takeoff
Athlete should be tall and upright down the runway
Preparation
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The final four strides of the approach
– Transition from approach to takeoff
– The next to last step is the penultimate step which prepares the body for takeoff
– Athlete should be at maximum controllable speed
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Takeoff
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2.
Emphasis on body posture, takeoff leg, and swinging movements
Last step on the board should heel be-to-toe rolling action
Jumper should fire the takeoff leg
Thigh of free leg should be parallel to the ground
Body should move forward and up
Flight
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Goal is to slow the forward rotation of the body, and place the body in best landing
position
Torso should remain upward throughout
With the hang technique the arms should reach high in order to slow the body’s rotation
To prepare for landing, the jumper should fold at the waste as late as possible
Components of a Workout
3.
Landing
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An effective landing enables the jumper to achieve maximum distance
Poor landing is usually a result of excessive forward rotation and poor take off mechanics
Arm should sweep down from the overhead position
Legs should be fully extended in front of the body
The feet should land first, and then buttocks should land in the hole made by the feet
Long Jump Practice Drills
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In-place One Legged Hops
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Perform individually with each leg
– Heel recovers at buttocks and cycles forward to the ground
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Forward One Legged Hops
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Focus on posture and balance
– Move forward with each hop slow and rhythmic
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Standing broad Jump
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Can be done in grass or sand
– Athlete should crouch to load up at hips and legs
– Jump should be up and out
– Land on two feet
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Approach Runs & Acceleration
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30 to 40 meter runs to achieve consistency
– Keep head in line with the trunk
– Start at a 45 degree angle and decrease angle with each step; trunk should be vertical by
step 6
– Athlete should run through the pit
Components of a Workout
Pit Work
1. 5x Standing Jumps (bringing knee up to chest as fast as possible and arms above head)
2. 3x 1 Step Jumps (working quick step and push off of the ground bringing the opposite
knee up and pass as fast as possible while driving the arm on plant side foot up high to
balance the knee drive action)
3. 3x 3 Step Jumps (working on last 2 step flat-flat foot action push off of the ground
bringing the back leg pass as fast as possible) the hip will dip slightly on 2nd to last step
4. 3x 5 Step Jumps (working on pushing from the start to gain speed still forcing the last 2
step flat-flat foot action push off of the ground bringing the back leg pass as fast as
possible) the hip will dip slightly on 2nd to last step
5. 3x 7 Step Jumps (same as above just working on gaining more speed by adding 2 more
steps)
Approach Work
1. Approach work should be done on the track the 1st time, not the long jump runway
2. Ask athlete what leg (foot) he or she would like to jump with
3. Place the athlete back into a standing sprint start
4. Instruct them to push out as in running 100m dash (low and powerful start)
5. Make sure the athlete is sprinting fast but with control speed
6. Coach should count the athlete 12-13 steps depending on the leg they start with
7.
8.
9.
10.
(younger athletes can have less steps 7-10)
Have them to repeat this 5-6 times and get an average of where the jump foot
touchdown
Measure the athlete approach distance from start to touchdown of his or her jump leg
Now have the athlete to run the steps again on the long jump runway 3-4 more times
Never do more than 3 full jumps in practice, it is too demanding on the body
Components of a Workout
SPRINTING
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Standing Starts
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Help the athlete to determine which legs goes forward and which leg goes back
The strong leg typically goes forward, and the quick leg back
The front foot faces forward in the direction of the track, without touching the line
The back foot also faces forward, or the stance can be slightly open
The athlete should lean forward slightly, with body weight forward on the front leg
There should be a slight bend at the ankles, knees and hips in preparation to take off
Head and eyes face forward, eyes focused 10-20 meters down the track
The runners arms are positioned opposite their feet, with fists loose or gently closed
As the runner takes off, there should be an alternate arm action with their feet
Block Starts (not used in program)
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Block starts should be taught in progression from the standing start as the
athlete gets stronger and more explosive
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To establish a starting position, have the athlete get in a starting position at the
line without the blocks
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Mark the positions with chalk or tape, and then set the blocks
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The front blocks should be approximately two foot lengths behind the starting
line
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The knee of the front leg should rest just behind the starting line in a kneeling
position, just above the ground
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The back block should be approximately three foot lengths from the starting line;
have the athlete adjust to comfort and correct form
START COMMANDS
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On Your Marks
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Feet should be correctly located in the blocks
Fingers behind the line and form a high bridge position
Hands are evenly positioned slightly wider than shoulder width
Shoulders should be directly above the hands, or can be slightly forward of the
hands
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Arms are straight, but should not be locked at the elbows
Most of the body’s weight should be on the feet and rear knee
The head and neck should be relaxed and in line with the spine
The runner should be breathe gently as they await the “set” command
Components of a Workout
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Set
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On this command, the hips are raised slightly above the shoulders
The front knee should be at a 90 to 100 degree angle, and the rear 120 to 130 degrees
Shoulders should be vertical or slightly forward of the hands
 The coach can evaluate the athlete’s weight distribution to make sure they do not
stumble or fall out of the blocks
Feet should be pushed hard back into the blocks
Athletes should focus on reacting to the gun, and not anticipating it
GO!
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Runners should drive both feet hard against the block pedals while pushing the shoulder
forward and up
– Arm action should be long and aggressive as the athlete drives out of the blocks
– Opposite arm and leg action is important here and the athlete should run out of the
blocks, not step or jump
Phases of a Sprint
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Acceleration/Drive
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Objective is to transition from a still position to maximal velocity, as quickly and
efficiently as possible
The body should be in a forward lean position, while staying in a straight line through
the head, spine and rear leg
 The coach should look for a break in the hip or an over-exaggerated lean
Arms move in a smooth forward and back position, and not across the body
Arm action is very important, and the backward stroke of the arm should be emphasized
 Elbows should drive back as high as the shoulder
 Hands should not move forward higher than the chin
The elbows maintain a 90 degree angle, with arms in a L shape, and the hands are
relaxed
The legs should push against the track with high ground contact
Foot contact with the track should be on the balls of the feet with toes in a dorsiflexion
position
There should be fast leg action as stride length increases gradually
The drive phase lasts until the athlete approaches approximately 90% of maximum
velocity; typically about 16-17 strides (20-30 meters)
Components of a Workout
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Maximum Velocity/Full Speed Running
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At peak speed, the runner should be in a “tall” position
 Upright and running on the balls of the foot/toes
 Full extension of back, hip & legs
A consistent temp of stride length and frequency should be maintained
Athlete should not try to change gears or reaccelerate late in the race; doing so puts a
strain on the hamstring
Body should be relaxed with no signs of straining or tension in face, neck, shoulders and
hands
There should be high knee action, and ground contact time should be minimized
Things to watch for:
 Athletes who sit or drop their hips
 Running flat footed, on their heels, or too much on their toes
 Head bobbing or looking around
 Swinging of the arms from side to side
 Athletes holding their breath; Air should be brought in through the nose and blown
out through the mouth
Maintenance
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Runner begins to slow down because maximum velocity cannot be maintained for a full
race
– The goal is not to reaccelerate, but to try and minimize deceleration
– Athlete should focus on fast arm action with aggressive elbow drive
– Things to watch for:
 Lengthening of strides or “over striding”; this causes longer ground contact and a
braking action
 Tightening in the face, neck and shoulders
When finishing a race, the athlete should focus on the following:
– Run through the finish line and do not slow up
– Do not dip shoulders or head at the finish line
– Stay in their lane all the way through
– Do not look around at others as they cross the finish line
Components of a Workout
Sprint Practice Drills – The ABCs of Sprinting
The ABCs of sprinting are the three fundamental drills that are common to most sprint training program.
They should be performed at about 10-20 meters, while first walking or marching, and then gradually
increasing tempo as the athlete’s form improves.
A Drill
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knee is brought up to hip height or slightly higher as the athlete moves forward
The foot stays dorsiflexed
Quick ground reaction off the track as the knees drive up and down
Focus should be on moving up and down with the knees and not forward down the track
B Drill
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Same high knee action as the A skip, but as the knee reaches maximum height, the lower part of
the leg is extended
This drill is also a dynamic warm-up and strengthens the hamstring
C Drill
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The knee is brought about half as high as the A skip
The leg should be as short and quick as possible
Drills (Biomechanics)
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Strengthens what a person or athlete will do
Shows weaknesses of what a person or athlete need to improve on
Technique analyzed, modify to make desired improvements
Force a pull or push (i.e., long jumper applies force to the ground to jump)
Linear Motion: straight line (Sprinter)
Rotational Motion: movement around an axis (Sprinter’s Legs)
Velocity: how fast things are moving (Sprinter)
Acceleration: how fast the velocity of something is changing
(Sprinter’s Speed)
THROWING – SOFTBALL THROW
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If possible, first start with bean bags since they are softer, and safety is a concern with beginners
Have all of the athletes throw into an empty space facing the same direction
Everyone should run and retrieve their ball or bean bag after they have all thrown
Athlete should not grip too tightly on the ball
The opposite leg should be forward, and the legs, hip and trunk should all be used: power
comes from the legs
When throwing overhand, the arm should serve as whip, while the shoulder is the handle
The non-throwing arm should be long and loose
When throwing on the run, 4-5 jogging steps is enough before getting into throwing position
Athlete should focus on throwing up and out with full arm extension and a big follow-through
Nutrition Replenishments

Pre Practice Hydration Information
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Hydration water intake
– Starts in the morning
– At each meal
– After practice water and/or power aide
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Pre Practice Food Intake
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Breakfast most important meal of the day
– Lunch balance food group intake
– Eat 2 hours before practice
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Proteins:
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Are naturally occurring organic compounds that contain large combinations of amino
acids
– Amino acids are the building blocks of protein and are the major components for
building muscles, blood, skin, hair, nails and visceral organs.
– Protein is also essential for the formation of hormones, enzymes, and antibodies and is
used by the body to repair and rebuild tissues because the body is in a constant state of
tearing down and rebuilding
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Carbohydrates:
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Also known as starches and sugars
– Preferred source of energy
– Metabolism of proteins and fats
– Some dietary sources of carbohydrates are grains, cereals, vegetables, fruits, potatoes,
and legumes
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Fats:
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Are composed of lipids or fatty acids and can range in consistency from a solid to a liquid
– The body requires fats to maintain cell membranes
– Of all the nutrients, fats are probably the least understood of all
– Good fats are unsaturated and include olive oil, peanut oil, flaxseed oil, and sesame oil
Nutrition Replenishments
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Minerals:
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Minerals are essential nonorganic compounds found in nature that the body uses
– Minerals are needed in trace amounts and are used to build bone (calcium, magnesium,
boron, etc.)
– Support for various organs such as the pancreas
– Transportation of oxygen and carbon dioxide (iron)
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Water:
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Water is essential nutrient that every part of the body needs
– Water-base fluids surround every cell in the body except the outer layer in the skin, need
all nutrients and wastes travel through fluids (blood lymph, and interstitial fluid
10 Nutrition Tips for the Young Athlete
1 Maximize with nutrient-packed foods
Give your body the nutrients it needs by eating a variety of nutrient-packed food, including whole grains,
lean protein, fruits, and vegetables.
2 Energize with grains
Your body’s quickest energy source comes from foods such as bread,
pasta, oatmeal, cereals, and tortillas.
3 Power up with protein
Protein is essential for building and repairing muscle. Choose lean or
low-fat cut and skinless meats. Quality protein sources come from plant-based foods.
4 Mix it up with plant protein foods
Choose beans and peas (kidney, pinto, black, or white beans; split peas; chick peas; soy products (tofu,
tempeh, veggie burgers), unsalted nuts, and seeds.
5 Vary your fruits and vegetables
Get the nutrients your body needs by eating a variety of colors, in various ways. Choose fresh, frozen,
low-sodium canned, dried, or 100 percent juice options.
6 Don’t forget dairy
Foods like fat-free and low-fat milk, cheese, yogurt, and fortified soy beverages (soymilk) help to build
and maintain strong bones needed for everyday activities.
7 Take your time
Savor your food. Eat slowly, enjoy the taste and textures, and pay attention to how you feel. Be mindful.
Eating very quickly may cause you to eat too much.
8 Drink water
Stay hydrated by drinking water instead of sugary drinks. Keep a reusable
water bottle with you to always have water on hand.
9 Know how much to eat
Get personalized nutrition information based on your physical activity level.
This will allow you to keep eating a well-balanced diet to accomplish your goals.
10 Reach your goals
Reach your physical activity goals by eating healthy.
Resource can be found on choosemyplate.gov
Track Meet Information
2016 Meet Schedule
Mecklenburg County Park and Recreation
2016 Meet Schedule
Coaches Clinic
March 10th and or March 17th, 2016
6:00pm
(Volunteer Coaches must attend at least one clinic)
Revolution Park Sports Academy
1225 Remount Rd.; Charlotte, NC 28208
Competition Season
Saturday, April 2nd 9:00am – 2:00pm
Sunday, April 10th 1:00pm – 6:00pm
Saturday, April 16th 9:00am – 2:00pm
Saturday, April 30th 9:00am – 2:00pm
Sunday, May 8th 1:00pm – 6:00pm
Johnson C. Smith University Irwin Belk Complex
500 Summit Ave., Charlotte, NC 28216
Charlotte Flights Developmental Meet
May 7th, 2016
9:00am – 8:00pm
Location TBA
Rain Out Line: 704.432.3834
Updated by 8am on weekends for an update on meet conditions and status.
2016 Meet Schedule
Rain Out Line: 704-432-3834
Updated by 8am on weekends for an update on meet conditions and status
Track Meets
MCPRD Coaches’ Meeting
Start Date
Time
Thursday, March 10th
6p-8:30p
Thursday, March 17th
6p-8:30p
Site/School
Revolution
Park Sports
Academy,
1225 Remount
Rd, 28208
Revolution
Park Sports
Academy,
1225 Remount
Rd, 28208
Saturday, April 2nd
9a - 2p
JCSU
Charlotte, NC
Sunday, April 10th
1p - 6p
JCSU
Charlotte, NC
Saturday, April 16th
9a – 2p
JCSU
Charlotte, NC
Saturday, April 30th
9a – 2p
JCSU
Charlotte, NC
Sunday, May 8th
1p - 6p
JCSU
Charlotte, NC
Saturday, May 7th
9a – 8p
TBA
Charlotte, NC
MCPRD Coaches’ Meeting
MCPRD
(Meet Entry Deadline March 30th)
MCPRD
(Meet Entry Deadline April 6th)
MCPRD
(Meet Entry Deadline April 13th)
MCPRD
(Meet Entry Deadline April 27th)
MCPRD
(Meet Entry Deadline May 4th)
Charlotte Flights Developmental
(Meet Entry Deadline TBA)
City, State
Charlotte, NC
Charlotte, NC
Events Offered In Each Age Group
4-6
2010,2011,2012
Long Jump
Softball Throw
50m
100m
7–8
2008 – 2009
Long Jump
Turbo Javelin
50m or 100m
200m or 400m
4x100 Relay
4x100 Relay
9 – 10
2006 – 2007
Long Jump
Turbo Javelin
100m
400m
800m
4x100 Relay
11- 12
2004 – 2005
Long Jump
Turbo Javelin
100m
400m
800m
4x100 Relay
13 – 14
2002 – 2003
Long Jump
Turbo Javelin
100m
400m
800m
4x100 Relay
15 – 18
1998-2001
Long Jump
Turbo Javelin
100m
400m
800m
4x100 Relay
Maximum of three (3) open events per Participant (Relay not included)
Athlete can only participate on one relay team within his or her age group
Awards to the top 6 participants in each group and event (8U and above)
Participation awards for all 6U participants each meet
2016 Meet Schedule
Running Events
In all running events girls followed by boys
800m (9 – 18 year old)
50m (5 – 8 year old)
100m (7 – 18 year old)
200m (7 – 8 year old)
400m (7 – 18 year old)
4x100 Relay (5-18 year old)
Long Jump
Each participant will have 3 attempts
Pit 1 (11 – 12 girls)
Pit 1 (15 – 18 girls)
Pit 1 (7 – 8 girls)
Pit 1 (9 – 10 girls)
Pit 1 (13 – 14 girls)
Pit 1 (5-6 girls)
Pit 2 (11 – 12 boys)
Pit 2 (15 – 18 boys)
Pit 2 (7 – 8 boys)
Pit 2 (9 – 10 boys)
Pit 2 (13 – 14 boys)
Pit 2 (5-6 boys)
Softball Throw/Turbo Javelin
Each participant will have 3 attempts
Field 1 (9 – 10 girls)
Field 1 (13 – 14 girls)
Field 1 (15 – 18 girls)
Field 1 (7 – 8 girls)
Field 1 (11 – 12 girls)
Field 1 (5 – 6 girls)
Field 2 (9 – 10 boys)
Field 2 (13 – 14 boys)
Field 2 (15 – 18 boys)
Field 2 (7 – 8 boys)
Field 2 (11 – 12 boys)
Field 2 (5 – 6 boys)
Appendix
CoachO Instructions
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Select: Add a team:
CoachO Instructions
Complete this info:
Add your Athletes: (You only need to complete info with *)
CoachO Instructions
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Select: Calendar
Select your meet:
Select: Enter the Meet
CoachO Instructions
Enter your Athletes and Submit:
6 Week Workout Plan – 8 and under
This workout plan is a suggestion, and can be modified to suit the number of days per week your center practices, as well as the events the athletes will be
participating in on meet day.
WEEK 1
WEEK 2
DAY 1
Warm-up
 Light jog, 1
lap around
the track – 23mins
 Static
Stretches –
10 mins
 Dynamic
Warm-up
Exercises –
10mins;
slow/walking
 3x30m
acceleration
runs – 2point start
Running Workout – 3 mins
recovery walk to
next starting
point
 1 x 300m
 1 x 200m
 1 x 100m
 1 x 50m
Cool down –
400m jog around
the track
Warm-up
 Light jog, 1
lap around
DAY 2
Warm-up
 Light jog, 1 lap around the track – 23mins
 Static Stretches – 10 mins
 Dynamic Warm-up Exercises – 10mins;
slow/walking
Running Work-out – 3 point start; walk
back recovery
 2x30m
 2x50m
 2x60m
Cool down – 400m jog around the track
Jump & Throw Training
Long Jump Work-out
 5 standing jumps on the grass
 5 x 20m continuous two foot jumps on the
grass
 3x3 one legged hops in one spot; right leg, left
leg
 3x3 one legged hops moving forward; right leg,
left leg
Throwing Work-out – should be completed after
the acceleration sprints or relay practice
 10 softball throws from a standing position
Cool down – 400m jog around the track
Warm-up
 Light jog, 1 lap around the track – 23mins
 Static Stretches – 10 mins
Long Jump Work-out
 5 standing jumps on the grass
 5 x 20m continuous two foot jumps on the
grass
WEEK 3
the track – 23mins
 Static
Stretches –
10 mins
 Dynamic
Warm-up
Exercises –
10mins;
slow/walking
 3x30m
acceleration
runs – 2point start
Running Workout – walk back
recovery
 5x150m
Cool down –
400m jog around
the track
Warm-up
 Light jog, 1
lap around
the track – 23mins
 Static
Stretches –
10 mins
 Dynamic
Warm-up
Exercises –
10mins;
medium/mar
ching
 3x30m
acceleration
runs – 2point start

Dynamic Warm-up Exercises – 10mins;
slow/walking
Running Work-out – 3 point start; walk
back recovery
 2x30m
 2x50m
 2x60m
Cool down – 400m jog around the track

Warm-up
 Light jog, 1 lap around the track – 23mins
 Static Stretches – 10 mins
 Dynamic Warm-up Exercises – 10mins;
medium/marching
Running Work-out – 3 point start; walk
back recovery
 3x50m
 3x80m
Cool down – 400m jog around the track
Long Jump Work-out
 5 approach runs working on consistency and
accuracy on the board
 5 standing jumps in the pit
 3 full jumps
Throwing Work-out – should be completed after
the acceleration sprints or relay practice
 10 softball throws from a standing position
 5 throws with running start
3x3 one legged hops in one spot; right leg, left
leg
 3x3 one legged hops moving forward; right leg,
left leg
Throwing Work-out – should be completed after
the acceleration sprints or relay practice
 10 softball throws from a standing position
Cool down – 400m jog around the track
Cool down – 400m jog around the track
WEEK 4
WEEK 5
Running Workout – walk back
recovery
 5x200m
 Cool down –
400m jog
around the
track
Warm-up
 Light jog, 1
lap around
the track – 23mins
 Static
Stretches –
10 mins
 Dynamic
Warm-up
Exercises –
10mins;
medium/mar
ching
 3x30m
acceleration
runs – 2point start
Running Workout –walk back
recovery
 2x300m
 2x200m
Cool down –
400m jog around
the track
Warm-up
 Light jog, 1
lap around
the track – 23mins
Warm-up
 Light jog, 1 lap around the track – 23mins
 Static Stretches – 10 mins
 Dynamic Warm-up Exercises – 10mins;
medium/marching
Running Work-out – 3 point start; walk
back recovery
 3x50m
 3x80m
Cool down – 400m jog around the track
Long Jump Work-out
 3x3 one legged hops moving forward; right leg,
left leg
 5 approach runs working on consistency
accuracy on the board
 5 standing jumps in the pit
 3 full jumps
Throwing Work-out – should be completed after
the acceleration sprints or relay practice
 10 softball throws from a standing position
 5 throws with running start
Cool down – 400m jog around the track
Warm-up
 Light jog, 1 lap around the track – 23mins
 Static Stretches – 10 mins
Long Jump Work-out
 3x3 one legged hops moving forward; right leg,
left leg
 5 approach runs working on consistency
accuracy on the board

WEEK 6
Static
Stretches –
10 mins
 Dynamic
Warm-up
Exercises –
10mins;
skipping
 3x30m
acceleration
runs – 2point start
Running Workout – walk back
recovery
 3x250m
 3x150m
Cool down –
400m jog around
the track
Warm-up
 Light jog, 1
lap around
the track – 23mins
 Static
Stretches –
10 mins
 Dynamic
Warm-up
Exercises –
10mins;
skipping
 3x30m
acceleration
runs – 2point start

Dynamic Warm-up Exercises – 10mins;
skipping
Running Work-out – 3 point start; walk
back recovery
o 1x30m
o 1x50m
o 1x60m
o 1x80m
o 1x100m
Cool down – 400m jog around the track
 5 standing jumps in the pit
 3 full jumps
Throwing Work-out – should be completed after
the acceleration sprints or relay practice
 10 softball throws from a standing position
 5 throws with running start
Warm-up
 Light jog, 1 lap around the track – 23mins
 Static Stretches – 10 mins
 Dynamic Warm-up Exercises – 10mins;
skipping
Running Work-out – 3 point start; walk
back recovery
o 1x30m
o 1x50m
o 1x60m
o 1x80m
o 1x100m
Cool down – 400m jog around the track
Long Jump Work-out
 3x3 one legged hops moving forward; right leg,
left leg
 5 approach runs working on consistency
accuracy on the board
 5 standing jumps in the pit
 3 full jumps
Throwing Work-out – should be completed after
the acceleration sprints or relay practice
 10 softball throws from a standing position
 5 throws with running start
Cool down – 400m jog around the track
Cool down – 400m jog around the track
Running Workout – walk back
recovery
 3x250m
 3x250m
Cool down –
400m jog around
the track
6 Week Workout Plan – 9 and up
This workout plan is a suggestion, and can be modified to suit the number of days per week your center practices, as well as the events the athletes will be
participating in on meet day.
WEEK 1
WEEK 2
DAY 1
Warm-up
 Light jog, 1
lap around
the track –
2-3mins
 Static
Stretches –
10 mins
 Dynamic
Warm-up
Exercises –
10mins;
slow/walking
 3x30m
acceleration
runs – 2point start
Running Workout – 3 mins
recovery walk to
next starting
point
 1 x 400m
 1 x 300m
 1 x 200m
 1 x 100m
Cool down –
400m jog around
the track
Warm-up
 Light jog, 1
lap around
DAY 2
Warm-up
 Light jog, 1 lap around the track – 23mins
 Static Stretches – 10 mins
 Dynamic Warm-up Exercises – 10mins;
slow/walking
Running Work-out – 3 point start; walk
back recovery
 5x150
Cool down – 400m jog around the track
Warm-up
 Light jog, 1 lap around the track – 23mins
Jump & Throw Training
Long Jump Work-out
 5 standing jumps on the grass
 5 x 20m continuous two foot jumps on the
grass
 3x3 one legged hops in one spot; right leg, left
leg
 3x3 one legged hops moving forward; right leg,
left leg
Throwing Work-out
 10 softball throws from a standing position
Cool down – 400m jog around the track
Long Jump Work-out
 5 standing jumps on the grass
WEEK 3
the track –
2-3mins
 Static
Stretches –
10 mins
 Dynamic
Warm-up
Exercises –
10mins;
slow/walking
 3x30m
acceleration
runs – 2point start
Running Workout – walk back
recovery
 1 x 400m
 1 x 300m
 1 x 200m
 1 x 100m
Cool down –
400m jog around
the track
Warm-up
 Light jog, 1
lap around
the track –
2-3mins
 Static
Stretches –
10 mins
 Dynamic
Warm-up
Exercises –
10mins;
medium/ma
rching


Static Stretches – 10 mins
Dynamic Warm-up Exercises – 10mins;
slow/walking
Running Work-out – 3 point start; walk
back recovery
 5x150m
Cool down – 400m jog around the track

Warm-up
 Light jog, 1 lap around the track – 23mins
 Static Stretches – 10 mins
 Dynamic Warm-up Exercises – 10mins;
medium marching
 3x30m acceleration runs – 2-point start
Running Work-out – 4 point start; walk
back recovery
 3x50m
 3x80m
 3x100m
Cool down – 400m jog around the track
Long Jump Work-out
 5 approach runs working on consistency and
accuracy on the board
 5 standing jumps in the pit
 3 full jumps
Throwing Work-out
 10 softball throws from a standing position
 5 throws with running start
Cool down – 400m jog around the track
5 x 20m continuous two foot jumps on the
grass
 3x3 one legged hops in one spot; right leg, left
leg
 3x3 one legged hops moving forward; right leg,
left leg
Throwing Work-out
 10 softball throws from a standing position
Cool down – 400m jog around the track

WEEK 4
3x30m
acceleration
runs – 2point start
Running Workout – walk back
recovery
 1 x 500m
 1 x 400m
 1 x 300m
 1 x 200m
 1 x 100m
Cool down –
400m jog around
the track
Warm-up
 Light jog, 1
lap around
the track –
2-3mins
 Static
Stretches –
10 mins
 Dynamic
Warm-up
Exercises –
10mins;
medium/ma
rching
 3x30m
acceleration
runs – 2point start
Running Workout – walk back
recovery
 1 x 500m
 1 x 400m
 1 x 300m
Warm-up
 Light jog, 1 lap around the track – 23mins
 Static Stretches – 10 mins
 Dynamic Warm-up Exercises – 10mins;
medium marching
 3x30m acceleration runs – 2-point start
Running Work-out – 4 point start; walk
back recovery
 3x50m
 3x80m
 3x100m
Cool down – 400m jog around the track
Long Jump Work-out
 3x3 one legged hops moving forward; right leg,
left leg
 5 approach runs working on consistency
accuracy on the board
 5 standing jumps in the pit
 3 full jumps
Throwing Work-out
 10 softball throws from a standing position
 5 throws with running start
Cool down – 400m jog around the track
WEEK 5
WEEK 6
 1 x 200m
 1 x 100m
Cool down –
400m jog around
the track
Warm-up
 Light jog, 1
lap around
the track –
2-3mins
 Static
Stretches –
10 mins
 Dynamic
Warm-up
Exercises –
10mins;
medium/ma
rching
 3x30m
acceleration
runs – 2point start
Running Workout – walk back
recovery
 1 x 600m
 1 x 500m
 1 x 300m
 1 x 200m
 1 x 100m
Cool down –
400m jog around
the track
Warm-up
 Light jog, 1
lap around
the track –
2-3mins
Warm-up
 Light jog, 1 lap around the track – 23mins
 Static Stretches – 10 mins
 Dynamic Warm-up Exercises – 10mins;
medium marching
 3x30m acceleration runs – 2-point start
Running Work-out – 4 point start; walk
back recovery
 3x30m
 3x50m
 3x80m
 1x100m
Cool down – 400m jog around the track
Long Jump Work-out
 3x3 one legged hops moving forward; right leg,
left leg
 5 approach runs working on consistency
accuracy on the board
 5 standing jumps in the pit
 3 full jumps
Throwing Work-out
 10 softball throws from a standing position
 5 throws with running start
Cool down – 400m jog around the track
Warm-up
 Light jog, 1 lap around the track – 23mins
 Static Stretches – 10 mins
Long Jump Work-out
 3x3 one legged hops moving forward; right leg,
left leg
 5 approach runs working on consistency
accuracy on the board

Static
Stretches –
10 mins
 Dynamic
Warm-up
Exercises –
10mins;
medium/ma
rching
 3x30m
acceleration
runs – 2point start
Running Workout – walk back
recovery
 1 x 600m
 1 x 500m
 1 x 300m
 1 x 200m
 1 x 100m
Cool down –
400m jog around
the track

Dynamic Warm-up Exercises – 10mins;
medium marching
 3x30m acceleration runs – 2-point start
Running Work-out – 4 point start; walk
back recovery
 3x30m
 3x50m
 3x80m
 1x100m
Cool down – 400m jog around the track
 5 standing jumps in the pit
 3 full jumps
Throwing Work-out
 10 softball throws from a standing position
 5 throws with running start
Cool down – 400m jog around the track