North Kitsap HS

PA Athletics

WIAA

http://www.mindoftheathlete.com/

America's Running Routes

DyeStat

LetsRun

FloTrack

http://www.winforum.org/GamePlan-bw.pdf     What to Eat, When

Here's the "Explosive Trail Leg Popover Drill"

http://www.youtube.com/watch?v=H1ADZofoPY0

Check out this video of a trail leg drill that we're going to start using.

http://www.youtube.com/watch?feature=player_detailpage&v=Z-5LtqNXOFE

Here are a couple of videos of the best hurdlers in the world. It may be a few years before you are, but it doesn't hurt to try immitating these athletes now.

Girls - Hurdle like Sally Pearson.

http://universalsports.com/video/2012-track-and-field-diamond-league-paris-sally-pearson-wins-100m-hurdles/

Guys - hurdle like Aries Merritt.  2012 Olympic and new world record holder.

http://universalsports.com/video/2012-track-and-field-diamond-league-monaco-aries-merritt-wins-110m-hurdles/

Hello NK Pole Vaulters!  I'll be using this space to post information and fun video links related to (hopefully) your favorite event, the pole vault.  

To start us off, here is a video of the great Sergei Bubka and a breakdown of the Petrov/Bubka model of pole vaulting.  Enjoy!

Here is a video of what they do at practice at Oxford high.  Let me know what you think about some of the drills.  We will be doing at least a few of them demonstrated in this video.

-Coach Will

Hello NK High Jumpers!  I'll be using this space to post information and fun videos that are related your (hopefully) favorite event, the high jump.

To start us off, here is a video of one of my favorite high jumpers, Stefan Holm, clearing 2.40 m (7'10.5").  Stefan Holm himself stands at a height of 5'11.5".

And here is one for the ladies, starring Blanca Vlasic, who clears 2.06 m (6' 9") in the middle of what appears to be a yoga class.

Enjoy!

Here are some slow motion videos that will be helpful for technique analysis:

Here and Here

-Coach Will

Sprint Mechanics

 Stride Length and Frequency of Strides

 1.  Posture

            Head up

            Eyes straight ahead

            Butt in

            Belly Button to backbone

2.  Foot Contact

            Dorsiflexed

            Pawing back

            Contact Not Heel

            Light, Quick, Quiet

            Flip on takeoff

3.  Knee lift

            Up to parallel

            Knee forward

            Calf to Hamstring

            Foot dorsiflexed

4.  Arms

            90+ Degrees

            Fwd and Back

            Hands relaxed, "pinkies" to hand

            “Cheek to Cheek”

            Drive elbows back

5.  Turnover (quickness)

            Quick arms

            “Running on coals”

            Quick and Quiet

6.  Relaxation

            Face

            Neck and shoulders

            Hands

7.  All Together