fast, fit, & strong girls: preparing and guiding the high school female athlete
DESCRIPTION
Preparing and Guiding the High School Female Athlete. A description of the training methodology & coaching principles for the La Cueva Bears Distance Running program.TRANSCRIPT
FAST, FIT, & STRONG GIRLS:PREPARING & GUIDING THEHIGH SCHOOL FEMALE ATHLETE
Nicholas Martinez
La Cueva HS
XC / Track & Field
PRESENTATION GOALS
Identify successful habits
Understand limits Develop Action
Plans Reinforce & Trust
the Process Promote Confidence Test the Limits Empowered Athletes Mentor & Teach
Share our methods, explain the “how” and “why” to our plans. What We Aim to Foster:
COACHING INFLUENCES – LESSONS IN MENTORSHIP
Successful & frustrating HS career Interesting Highs &
Lows Always Self-Inflicted
Collegiate career National scene
Post Collegiate Running Marathons Mountain Racing Love of the Sport
HS Coach Allan Lockridge Pojoaque XC
College Coach Matt Henry UNM Lobos
Coach Jim Ciccarello La Cueva T&F
Great Coaching Staff Coaching Community
Athletic Lessons Mentorship & Coaching
SUCCESS STORIES
2006 – 3rd 2007 – 2nd 2008 – 2nd 2009 – 3rd 2010 – 3rd 2011 – 3rd 2012 – 3rd 2013 – 1st
2006 – Laura Lavezo (12th) 2007 – Laura Lavezo (1st) 2008 – Erika Firebaugh
(3rd), Megan Quimby (9th) 2009 – Rebecca Jenks (2nd) 2010 – Jordan Grace (3rd) 2011 – Abigail Napier (12th) 2012 – Mason Swanson
(2nd) 2013 – Mackenzie Everett
(3rd), Abigail Napier (4th), Tiziana DeHorney (5th)
XC Team Success, Class 5A XC Individual All State
HOW DID WE GET HERE?
Teach Running & Training Basics What I Believe Works - Consistency
Goal Setting Develop Athletic Potential Teach Nutrition & Love for the Sport
Sustainable & Life Long Pursuit Develop Strategies and Action Plans
Modify & Adjust when necessary Explain, Teach, Walk the Walk Emotional Intelligence & Communication Not Afraid to Fail – Empowered & Fierce
COACHING COMMITMENT –COMBINING THE SCIENCE WITH THE ART Running Acumen
Consistent Expectations
Plan Season/Workouts Explain Workouts Monitor Workouts Race Strategies Modify & Adjust Fast & Fierce Speed Endurance Peaking
Taking Them To The Top
Keep It Going Speed Wins
Relationship Building Partnering Goals with
Workout Habits Fairness
Teammates & Coaches Communication Appeal to Style
Look Good, Feel Good Confidence
Roadmap to Success & Guidance
Adding Value Acknowledgment Appreciations Shared Experiences
OUR RULES OF TRAINING
KEYSTONE WORKOUTS
Long Run (60–80min) Tempo Runs Fartlek Runs (hilly) Hill Sprints Specific Workouts
Mile/300m repeats 1200 repeats 800/400 repeats Progressions
Long Run (50-70min) Whistle Fartlek 600/300 repeats Hill Sprints Specificity Workouts
400m repeats 800m repeats 3x (3x300m) Combo pace/gears
Cross Country Track & Field
TEACHING SUCCESSFUL HABITS
What I’m Looking For Everyday: Attendance & Attitude Consistent Commitment Goals in Mind
Team & Individual Ownership &
Accountability Communication Working Hard, Having
Fun “Help Me Help You”
Athlete/Coach Feedback
SHARED EXPERIENCES
What is the next logical step?
How can we get there? Is there relevant
experience among teammates?
Can I reach out to alums?
Can Coach explain those lessons to me?
How can impact future teams?
Am I the example?
PERSONAL GOAL SHEET
GOAL ALIGNMENT & TIMELINE:“HELP ME HELP YOU”
Coaching Goals: Uphold
Fundamentals Communicate
Expectations Consistency Fairness Break Comfort Zone Take them where
they want to go! Modify and Adjust
Athlete Goals: Improvement Train Hard Have Fun New Bear Wear Socialize Success relative to
peers Impress Coaches Achieve Goals Test Limits
DEVELOPING ACTION PLANS - BLUEPRINT
FUNCTIONAL STRENGTH & SPEED
Goal: Increase Power to Weight Ratio Hill Sprints “Float” Form Relaxed Speed Transition to Goal
Pace Max Pace
Maintenance Nutritional Info &
Awareness
Supplemental Aid Core Strength Jump Rope Fast Strides Injury Prevention Box Jumps Grass Drills Speed & Agility Drills
ATHLETE NUTRITION
TRUSTING THE PROCESS
Recognizing Effort Bears of the Week
EMOTIONAL INTELLIGENCE
Integrity Head Held High
Grace Under Fire Grit and Trust
“True Blue” Attitude Maturity Leadership Guidance & Support Compassion Togetherness Working Partnership
APPEAL TO THEIR CONFIDENCE
“Look Good, Feel Good”
THE LONG RUN – CONSISTENCY COUNTS
We never stray from the long run (50-80 minutes) Always on dirt – Foothills or Bosque
Helps with injury prevention Beautiful scenery, connection to nature Tech not allowed, must engage with teammates/nature
Progression runs, Loops, & Timed runs AVG pace isn’t concern, neither is mileage Indicators are sensory data & effort-based runs Once per week, every week we train 3 week rotating cycle of runs (never same run
week to week) Usually finish fast, always conclude with 60m
sprints
DEBUNKING MYTHS – ATHLETE MATURATION & PERFORMANCE
8th Graders are not allowed via APS
Young talented/gifted runners continue to improve with great work ethic
Do not let them rest on laurels
Eliminate idea from your training
“El Camino is long” -Coach Kedge
DEBUNKING MYTHS – BOOGEYMAN
These ideas have been ingrained by someone else: Burnout Peaking Early Not as good as they get older
How We Combat these Ideas: Ease pressure early Construct a plan Experiment with puzzle pieces Gradual buildup No State Medals until November Race your best when it counts
the most!
PSYCHOLOGY OF MENTAL TOUGHNESS
Willpower Understanding difficult
situations Self Motivation and the power
to improve Self Control
Understanding Snap Shot vs. Big Picture
What is our course of action? How does it affect the
training/performance trend? Decision Making
Embracing uncomfortable and long term goals
Achieve “Buy In” Embracing the Process