1/9/17 - gcsdstaff.org · !develop and model mental toughness !develop and nurture an environment...

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Todd R. Ehlert MSEd., ATC, CSCS, CAFS, MAPS, USATF Level One

Geneseo Middle School Hammond Henry Hospital [email protected]

¨  Introduction ¨  History ¨  Philosophy ¨  What we do at GMS – Coaching Staff ¨  GMS Physical Education ¨  Video Analysis ¨  Highlight Videos ¨  Dress Up / Days ¨  IESA

¨  Started IESA 9 years ago

¨  Our success

¨  5 State Trophies ¡  2012 IESA 2A Cross Country State Champions ¡  2013 IESA AA 7th Grade Track and Field Runner-Up ¡  2014 IESA AA 7th Grade Track and Field 3rd Place ¡  2014 IESA AA 8th Grade Track and Field Runner-Up ¡  2014 IESA 3A Cross Country 4th Place

¨  More Successes ¨  149 Medalist in Track and Field ¨  7 Medalist in Cross Country

¨  4 IESA AA Track and Field State Champions ¡  2013 7th Grade Boys 110 Hurdles ¡  2014 8th Grade Boys 110 Hurdles - Broke State Record ¡  2015 8th Grade Boys 110 Hurdles ¡  2016 7th Grade Girls 4x400 Meter Relay https://gcsdstaff.org/gmstrackandfield/?page_id=135

¨  Our Success is Trickling Up

¨  You are the Base.

¨  2016 Class 2A State Runner-Up ¨  Geneseo High School Boys Track and Field

¨  We have many former athletes participating in college – They are not getting burnt out.

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¨  Every program needs to have a philosophy. ¡  Dream Big – You need to have goals ¡  Go All Out – If you train slow, you will be slow ¡  Attention to Detail – Video tape the kids

!  Form, Form, Form ¡  Get Comfortable Being Uncomfortable – Don’t listen

to the little man inside you ¡  Have Fun – If the kids are not having fun, what is the

point ¨  We are developing life long skills ¨  Running is not a punishment

¨  “Have Fun and Fresh Legs” ¡  Running form is more important than repetition ¡  Less is more (Quality, NOT Quantity) ¡  Have Fun – Most important

¨  Youth Coaches are the most important coaches a person will ever have. If you teach them improper form, it will be harder for later coaches to break the improper habits.

¨  Our number one goal is to make kids fast for all sports.

¨  We are making athletes. ¨  We are the base for all sports at the high school ¨  The more kids we have out, the more kids the

high school track programs will have out the following year.

¨  We lose kids to other sports as freshman, they come back to track as Sophomores, Juniors, and Seniors and tell us they were not having fun.

¨  We let the kids do club sports during the

season. ¨  The kids do not get punished for missing meets

or practices. They are running and competing at their club sport.

¨  The parents know if their kids miss a meet or practice and someone does better, they have moved down the list.

¨  What is your job? ¨  CRO – Chief Reminding Officer

¨  Over Communicate ¡  Email ¡  Parent Letter ¡  Email Again ¡  Web Page Post ¡  Twitter ¡  Email Again

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¨  Everything has to be positive!!!!!!!! ¨  Principals of Positive Coaching - USATF

¡  Discover the calling !  Reflect on personal values and foundational beliefs !  Identify the goals and purposes of the sport experience !  Develop and shape coaching philosophy !  Adopt the role of the learner !  Choose to model and develop positive character

relentlessly

¨  Everything has to be positive!!!!!!!! ¨  Principals of Positive Coaching – USATF

¡  Build the Foundation !  Create and nurture each athlete’s feelings of self-worth

and self-esteem !  Promote and protect the priority of each athlete’s well-

being and happiness !  Develop and foster a sense of meaning and purpose !  Develop a healthy attitude toward competition !  Develop a desire to have fun


¡  Cultivate Positive and Caring Relationships !  Develop a spirit of cooperation !  Communicate respectfully with those whom you lead,

just as you would wish to be communicated with by those who lead you

!  Demonstrate and use positive constructive instruction !  Demonstrate and use active constructive responding !  Develop and model the regular sharing of gratitude


¡  Inspire Passionate Hearts !  Develop the desire to strive wholeheartedly toward

personal excellence !  Identify and build on each athletes strengths !  Model, promote, and nurture positive emotions !  Develop the perspective of optimism as defining sport

culture !  Celebrate and savor experiences in and outside of sport


¡  Produce and Achieve Optimal Performances !  Develop and model thinking right in sport !  Develop and model focus an self-control !  Develop and model the 7 C’s of success !  Develop and model mental toughness !  Develop and nurture an environment that supports

flow experiences


¡  Empower Growth Mind-Sets !  Develop and model a positive approach to achieving

success; emphasizing engaging the process !  Emphasize that nothing of any real value is achieved

without quality practice !  Help athletes develop intrinsic motivation, internal

motivation, approach motivation, and positive motivation

!  Develop personal autonomy, self-confidence, and self-determination in athletes by letting them make decisions for, about, and by themselves

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¨  Coaching Staff (We all work together) ¨  Track and Field

¡  7 paid coaches !  1 Boys Head Coach !  1 Girls Head Coach !  1 Hurdles Coach for Boys and Girls !  1 Long/Triple Jump Coach for Boys and Girls !  1 High Jump Coach for Boys and Girls !  2 Shot and Discus Coaches for Boys and Girls

¨  Coaching Staff ¨  Cross Country

¡  3 Paid Coaches !  1 Head Boys Coach !  1 Head Girls Coach !  1 Assistant For Cross Country Program

¨  Track and Field ¡  200 - 220 Boys and Girls

¨  Cross Country ¡  60 – 70 Boys and Girls

¨  7th and 8th grade students only. We do not allow 6th graders to participate in sports except for wrestling.

¨  How do we do it?

¨  Speaker system in gyms

¨  Bull horn – Outside

¨  Communication is key

¨  It took 3-5 years to get the organization

¨  Core Coaching staff has been the same for 5 years.

¨  Everyone is involved

¡  GMS Administration ¡  GMS Secretaries / Nurse ¡  GMS Staff ¡  Physical Education Staff ¡  GMS Students ¡  High School Coaches ¡  Boosters ¡  GMS Parents ¡  Community

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¨  Your school’s physical education program is a huge role in developing student athletes

¨  Encourage multi-sports. ¡  Soccer, Basketball, Wrestling, Swimming ¡  Anything is better than nothing

¨  Goal – Prevention of Injuries ¨  Teach Proper Technique ¨  Everyone is an Athlete ¨  Variety of Exercises ¨  Have Fun

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¨  Number one goal is to prevent injuries ¨  Form, Form, Form ¨  Technique, Technique, Technique ¨  Prevention of Injuries ¨  You can not win, if you are hurt

¨  Middle School Practice Facilities ¡  1 High Jump Area ¡  1 Long Jump Area ¡  1 Shot Ring ¡  1 Discus Ring ¡  Hurdles in the grass ¡  1 Mile Walk Jog Track to Train on ¡  Able to practice on high school track

**** High School and Middle School coaches and practices are separate. We practice on different parts of the track and at different times.

¨  High School Track ¨  Current Track

¡  6 Lanes ¡  3 Long Jump Runways ¡  1 High Jump Area ¡  1 Pole Vault Area ¡  Hurdles set up to run North or South ¡  2 Shot Rings ¡  2 Discus Rings

¨  High School Track ¨  Future Track (New Construction)

¡  8 Lanes ¡  4 Long Jump Runways ¡  1 High Jump Area – Could be two areas ¡  1 Pole Vault Area ¡  Hurdles set up to run North or South ¡  2 Shot Rings ¡  2 Discus Rings

¨  High School Indoor Facility ¡  4 Lanes – 160 meter indoor track

!  Horrible Surface

¨  Weight Room ¡  State of the art ¡  Lots of room

¨  Middle School Track does not get to use ¨  MS XC uses weight facilities when available

¨  Middle School Indoor Facilities ¡  Large Gym ¡  Small Gym – Multi-Purpose Room ¡  Hallways – 7th and 8th grade hallway makes a 175

meter loop. A great indoor track. !  Floor is not ideal.

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¨  You need to use video as much as you can.

¨  The kids need to see themselves.

¨  The truth hurts, but it works.

¨  Video everything!!!!!!!!

¨  How do you do it?

¨  Simple. Take video of athletes. ¨  Download it to IMovie or similar source.

¡  Ubersense or Technique

¨  Show kids video of themselves frame by frame.

¨  Go to IMovie

¨  Important points ¡  Knee Drive – High Knee Drive ¡  Arm Swings – Arms at 90 degrees

!  Thumb 6 inches in front of face !  Swing arms back as fast as you can !  Thumb to pocket

¡  Foot Strike- Mid Foot ¡  Foot Strike is very important – If your heel hits first

you are slowing yourself down. ¡  Forward Lean ¡  Cycle Through

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¨  Core

¡  Can be done every day ¡  Stabilization ¡  3 Dimensional

¨  Planks

¡  Front ¡  Side ¡  Bridge and Hold ¡  3 Dimensional

¨  Core ¡  Med Ball Drills

¨  Traditional Core ¡  Limit amount of crunches

!  Could injure intra-vertebral discs

¨  http://gcsdblogs.org/gmsphysicaleducation/wp-content/uploads/2012/02/Core.pdf

¨  Strength ¡  Lower Body

!  Squats   3 Dimensional

!  Split Squats !  Lunges

  Common   Uncommon

!  Traveling Lunge !  Step Ups

¨  3 Dimensional

¨  Front Squats

¨  Back Squats

¨  Split Squats

¨  3 Dimensional

¨  Walking Lunges

¨  Strength ¡  Upper Body

!  Push ups !  Pull ups !  Rope Rows !  Overhead Press !  Upright Rows !  Bent Over Rows !  Triceps Push ups

¡  http://gcsdblogs.org/gmsphysicaleducation/wp-content/uploads/2012/02/Strength1.pdf

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¨  3 Dimensional ¨  Strength ¡  Explosion (Plyometrics)

!  Jumping Jacks !  Mountain Climbers !  Burpees !  Box Jumps !  Squat Jumps

¨  http://gcsdblogs.org/gmsphysicaleducation/wp-content/uploads/2012/02/Plyometrics1.pdf

¨  Hurricane Training

¨  Pyramid Training

¨  Track Workouts ¡  Event Specific

¨  Band Running ¨  Prowlers ¨  Towel Pushes ¨  Sleds ¨  Car Pushes

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¨  Strength ¡  Lower Body

!  Squats !  Split Squats !  Backward Lunge !  Forward Lunge !  Traveling Lunge !  Step Ups

¨  Strength ¡  Upper Body

!  Push ups !  Pull ups !  Rope Rows !  Overhead Press !  Upright Rows !  Bent Over Rows !  Triceps Push ups

¡  http://gcsdblogs.org/gmsphysicaleducation/wp-content/uploads/2012/02/Strength1.pdf

¨  Strength ¡  Explosion (Plyometrics)

!  Jumping Jacks !  Mountain Climbers !  Burpees !  Box Jumps !  Squat Jumps

¨  http://gcsdblogs.org/gmsphysicaleducation/wp-content/uploads/2012/02/Plyometrics1.pdf

¨  Cool Down ¡  Static Stretching

!  Hurdle Stretch !  Hamstring Stretch !  V-Sit !  Butterfly Stretch !  Spinal Twist !  Pretzel Stretch !  Hip Flexor Stretch !  Calf Stretch

¨  Band Stretching ¨  Foam Roll (Deep Tissue Massage)

¨  http://gcsdblogs.org/gmsphysicaleducation/wp-content/uploads/2012/02/Static-Stretching-Post-Stretch.pdf

¨  Very important to talk to kids about nutrition ¨  Stay away from soda and carbonated drinks ¨  Educate the kids on proper nutrition ¨  Carbohydrates are a great thing

¡  60% of Diet ¡  This is your energy

¨  Proteins 15% of diet – Important for recovery ¨  Fat 25 % of diet

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¨  Most Important Recruiting Tool We have

¨  GMS Track and Field ¨  https://gcsdstaff.org/gmstrackandfield/?

page_id=30

¨  GMS Cross Country ¨  http://gcsdstaff.org/ehlert/?page_id=24

¨  Examples ¡  “I Run For Me, I Race For the Team” ¡  “You Talk About Tradition, We Are Living It” ¡  “You Practice to Beat Us, We Practice to Stay the

Best” ¡  “Dream Big” with goals listed ¡  Our Philosophy on the Shirt ¡  “We Are Not Crazy, We Are Just Trying To Get to

Normal”

¨  We have a lot of dress up days ¨  Our kids do not know how much they are

doing at practice. ¨  They are more worried about what they look

like ¨  They are having fun.

¨  Examples

¡  Watermelon Day ¡  Nerd Day ¡  Oreo Day ¡  White Out ¡  Black Out ¡  Neon Day ¡  Pirates and Princess Day ¡  What ever you can think of

¨  Record Boards – Most of our records have been broken in the last 8 years. They were all from the 80’s and 90’s before that.

¨  https://gcsdstaff.org/gmstrackandfield/?page_id=76

¨  History

¨  http://gcsdstaff.org/ehlert/?page_id=82 ¨  https://gcsdstaff.org/gmstrackandfield/?

page_id=39

¨  https://www.iesa.org/

¨  Track and Field – 565 Schools ¡  2 Classes

¨  Cross Country – 359 Schools ¡  3 Classes

¨  Classes determined on your 7th and 8th grade enrollment from previous year

¨  No Multiplier

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¨  The IESA does not mess around ¨  The coaches and administrators are responsible for

knowing the rules. ¨  The IESA will sanction you. They have taken state

titles away

¨  Limitations for track ¡  You Can Not participate in 4x100 and 4x200 in the same

meet, all year long. Just not at state series. ¨  Academic Standards – No one can be failing a

class. 1 F = Ineligibility for the athlete

¨  Get involved ¨  Advisory Boards ¨  Host Sectionals

¨  Administration ¡  Steve Endsley – Executive Director

!  Administrator for Cross Country ¡  Julie Cochran – Assistant Executive Director

!  Administrator for Track and Field

¨  State Track Meet

¨  East Peoria – Eastside Center

¨  https://gcsdstaff.org/gmstrackandfield/?page_id=30 - 16:11

¨  Books ¡  Track and Field Coaching Essentials -USATF ¡  Core Performance Endurance – Mark Verstegan ¡  Essentials of Strength Training and Conditioning – NSCA ¡  Advanced Sports Nutrition – Dan Benardot

¨  Recommended Strength and Conditioning Coaches ¡  Martin Rooney – Training for Warriors ¡  Bill Parisi – Parisi Speed School ¡  Mike Boyle – Mike Boyle Strength and Conditioning ¡  Chris Doyle – University of Iowa ¡  Robert Dos Remedios – College of the Canyons ¡  Don Beebe – House of Speed ¡  John Davis – Hammond Henry Hospital

¨  Geneseo Middle School Physical Education ¡  http://gcsdblogs.org/gmsphysicaleducation/

¨  Geneseo Middle School Cross Country ¡  http://gcsdblogs.org/ehlert/

¨  Geneseo Middle School Track and Field ¡  http://gcsdblogs.org/gmstrackandfield/

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