Answers to track & field training questions
Today I’m guest blogging here at CompleteTrackandField.com. I want to share a few responses to some of the questions I’ve been getting. Since we’re ‘in season’ right now, I can’t commit to writing extensive responses, but I do the best that I can to share what I know.
Q: My son is with the Edmonton Harriers and is starting to gain great strides in the 60, 100 and 200m. What do you suggest for him to increase his leg strength? –Erich O.
Kebba: I would really try to make sure that he is a solid training program. So many areas of a good training program help to enhance leg strength. A good warm up, solid acceleration runs, mutiple jump routines, balance and stability routines all enhance leg strength. Obviously the weight room can make inroads here as well, but it’s only one part of the puzzle.
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Q: I live in Spokane, Washington. I have a son that is a Jr. in High school. He is a 3 sport athlete varsity starter. He holds a few different school records, mostly in Track and Field. He has done really well for having no formal training. Track here is not a year round sport, and so come March, kids, coaches think about track. I think my son has more potential then he has training for. How do I find someone to evaluate his technique, his performance and put him on a training schedule to make him an elite athlete? He has personal trainers but in Spokane, no one really specializes in speed and assessment. He run’s a 4.35-4.38 (hand) 40 pretty consistently. Holds the school record in 100m – 10.7, 200m – 21.9, was a state champion in the 4 x 400 as a freshman. I maybe should have been looking long before now, but want him to have an opportunity to reach his full potential whatever that looks like. — Stephanie N.
Kebba: Thanks for your email. Those are good times for a jr in high school. There are a lot of club coaches in the Spokane area. I would look into working with a club that has a good reputation for working with sprinters. I would talk to the coaches at Spokane CC for suggestions or check with your local USATF chapter.
Q: What do you recommend when you have high school guys who just don’t have much speed and need strength? Thanks. –Jack B.
Kebba: I would suggest that you start in a systematic and progressive manner with those athletes. Even at the university and elite level we get athletes who exhibit *serious* shortcomings in the speed and power areas. We simply get to work.
This doesn’t mean that we load up and use extreme loads, instead we are patient and progressive. So for some athletes a steady diet of acceleration work, basic multi-jumps and a compatible and complimentary training system can yield big dividends.
Q: Good evening. I have heard about “neuromuscular development” when it comes to training. I do not have a sports science background and want to learn more about this as it applies to workouts and the weight room. I have my Level I and it was suggested by Coach Schexnayder that I get my Sprints Certification through the US Track and Field and Cross Country Coaches Assoc. I know I will not have the money to pay for it this year.
So my question is, how can this be “dumbed” down so I can understand this concept until I am able to get my certification? I am a volunteer coach working w/the women sprinters. I do not have a lot of input w/workouts but I want to be able assist. I did speak w/our men’s multi coach and he is willing to help but any additional guidance would be much appreciated. Thanks. — Leon P.
Kebba: I would suggest looking at some of the work by Coach Schexnayder (He has a complete book of jumps that is very good) and Coach Pfaff (there are several videos available on the Canadian Coaches website.)
That’s it for today.
In track,
Kebba Tolbert
P.S. If you haven’t seen it yet, I highly recommend investing a copy of the Learning from the Legends Seminar with Dan Pfaff and Tom Tellez.
I also recommend signing up here (at the top right corner of the screen) to receive regular updates, videos and training tips. I know there is a great middle distance program coming tomorrow from Scott Christensen that you’ll want to see.
Filed under Sprints by on Feb 7th, 2011. Comment. 
Comments on Answers to track & field training questions
very good answers; as i hope one of my colleague sees this as he has the dumb motion that SEX builds neuromuscular strength and send better signal to muscles from brain to really run.
I believe one of the best exercises for building leg strength is running up stairs. I feel that it also inproves your technique too as it teachs you to drive your knee to the front and also teachs you to bring your foot from the floor straight up beneath your bum, anmd to the front, ready for the next step as opposed to swinging your leg out behind you (think you describe it as backside mechanics.
However, its NOTgood enough to incorporate ‘running up the stairs’ in your program and do it about 5-10 times each time you do your program.
What you need is a stair case of about 13 – 20 steps (stairs at home) and you need to run up it anytime you have to go up it, two steps at a time. When you’re going to bed, the toilet, change your clothes, get your hat etc… NEVER walk up a stairs, ALWAYS run up it.
Its good providing you find yourself going up the stairs a lot, I drink a lot of water so I’m constantly running up teh stairs to the bathroom, in addition to that my girlfriend always sends me up and down to get things for her. Its like I’m exercising without exercising.