400m Track Workouts in Excel

I have always enjoyed Track and Field… as a competitor and coach. I was actually a head Track coach prior to being a head Football coach. As mentioned in yesterday’s post, I have coached Track and Field at every public school that I have been at.   At the collegiate level, although I did not coach Track, I had a keen interest in it. This is a picture of my son and me during a track meet at UCM when I was on the football staff there.

carter trackToday I am going to share a workout for 400m runners.   Philosophically, I believe that developing a pool of 400m runners can be the keystone for a successful Track and Field program. The best programs that I have coached, we had a strong core group of athletes that could run the 400m.

From that group we typically had some that we ran “up” in the 800m run, and some that we ran “down” in the shorter sprint races. From this group we could also fashion many of our relay teams.

This workout for 400m runners is based on work and research done by many successful Track and Field coaches, but borrows most from Clyde Harts work. Coach Hart was the long time Head Track and Field Coach at Baylor University, which earned the reputation as “Quarter-Mile-U”.

Coach Hart’s 400m workouts contain eight different components:

  1. Speed Endurance
  2. Tempo Endurance
  3. Strength Endurance
  4. Endurance Running
  5. Power Speed
  6. Event Running
  7. Speed
  8. Strength

The workout I am sharing (actually an Excel workbook) focuses on the Speed Endurance and Tempo Endurance components of Coach Hart’s 400m workout plan.  To download the workbook, click on this link : 400m Workout Workbook, or the picture below

sprint workbook

In a Speed Endurance workout, the runner incurs a high oxygen debt, and a lactic acid buildup. The emphasis is on quality, not quantity; with almost full recovery between runs.   Distances of these training runs can vary from 100m to 600m, with the total distance run during a workout being about 1000m.

A Tempo Endurance workout is aerobic, which will help the 400m runners increase their oxygen uptake, which helps shorten recovery time. In addition, these workouts help the runner learn rhythm (tempo) and also help train the body to increase production of phosphate… a primary energy source. The pace of these workouts is slower, with a shorter rest period, and more emphasis on quantity.

What I have tried to do with this workbook is to take these concepts from coach Hart and put them into an editable workout workbook. There is a tab for Speed Endurance workouts and a tab for Tempo Endurance workouts. Each workout is based on the runners 400m time, with the target times to hit based on calculations from this time.

I tried to make the workbook flexible, so that a coach would have a variety of workouts, with target times all based on the athletes 400m time:

  • Tempo Endurance workouts with Intervals of 100m, 200m, 300m, and 400m and intensities between 80% and 95%.
  • Speed Endurance workouts with Intervals of 100m, 200m, 300m, and 400m and intensities between 90% and 100%.

For example, in this Tempo Endurance workout, the athlete would run 5-8 (you would decide on the amount) 200m intervals, with a target time of 30 seconds (based on a 400m time of 54) with about a 2 minute recovery time.

sample workout

The calculations for the target times are not exact… the formula calculates what their estimated 100m, 200m, or 300m time would be (based on their 400m time) and figures the percentage for their target time from that. That being said, I always liked giving my athletes specific times to hit, rather than just say “run this at about 80% effort.”

The worksheets are editable… you can plug whatever 400m times you want to derive the workout from (in the 400 Time row) and the worksheet will calculate the corresponding workout.  This short tutorial describes some of the features of the 400m sprint workout workbook.  Click on the image below to start… if you click on HD in the upper right hand corner as it is playing, the quality is much better.

 

If you have any questions or comments about the 400m Workout Workbook, just shoot me an email… I will answer!

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Jeff Floyd – youcandomore1@yahoo.com

 

Fast “Track” to a Great Football Program

I am going to piggyback on Cole Young’s post on the PrepsKC site from last week regarding the Ohio State football-recruiting tweet that recently blew up the Internet… the one that graphically displayed the fact that out of 47 recruits on their (OSU) squad, 42 were multi-sport athletes.

ohio state recruitingWhen I was at UCM and recruiting Missouri, Kansas, and Texas (DFW area) the first question that I asked high school football coaches (after confirming grades, test scores, and character) was “What other sports does Johnny-Joe play?

We always had great success recruiting multi-sport athletes… football/ basketball… football/wrestling… and especially football players that participated in Track and Field.

Here is the latest graphic, a sequel to the above chart, drilling even deeper into Urban Meyer’s and Ohio State’s recruiting philosophy, showing that out of those same 47 athletes on their squad, 33 ran track in high school.

ohio state trackAdmittedly, I am biased… I ran track at both the high school and collegiate levels, and have coached track at every public school I have been at. I know running track helped my football performance.

I am not bashing the other sports, and not picking on the other spring sports, but there are many things about participating in track and field that can help you become a better football player… or better at any other sport.   Speed (sprint events), Strength (throwing events), Explosion (vertical and horizontal jumps) are all qualities that every football coach is looking for in their athletes…. and Endurance (distance events) is a quality that may not be essential for football, but is for sports such as swimming, soccer, or wrestling.

There is also a factor about track that college recruiters (including me) love… it is an equalizer… it levels the playing field.   Here is what I mean.

It is sometimes difficult as a football recruiting coach to evaluate athletes at smaller schools, or athletes that play against poorer competition… you question how they would perform at a higher classification or against teams comprised of better athletes… frankly, often times when you request for a player from a smaller classification school to be “put on the board” you are sticking your neck out a bit with the head coach.

If an athlete participates in Track and Field it is different. Running a 10.45 FAT 100m dash is the same if an athlete from Osceola High School (1A) does it as one from Blue Springs High School (5A)…. the same goes for a 50’ shot put, 23’ long jump, or 6’10” high jump. While these standards may not show what kind of a football player you are getting, they do reflect athletic talent.

If you need any further evidence to the benefits of your football players participating in Track and Field, considers these examples:

  • In Texas (where many people believe it is football year round) 74% of the DI FBS signees this year ran Track.
  • This article details TCU’s recruiting philosophy, loading up their roster with Track stars.
  • This video shows the difference between Winston’s and Mariota’s 40 yd dash at the NFL combine this year.   Guess which one ran track in high school? Guess which athlete’s stock just went up?
  • And a great read via Coach Jeff Gourley (@Gourleyfootball)  – 10 Reasons to Join the Track Team

Bottom line… there is mounting evidence that shows that specialization does not make sense. Encourage your athletes to compete… and if they don’t already have a spring sport they are married to, introduce them to their new sweetheart… the track and field program at your school!

BTW… a great source of information regarding Track and Field coaching is @pntrack, the twitter feed of Plainfield North (IL) High School Track and Field.

Tomorrow check back here. I will have a post that includes an editable excel spreadsheet for 400m track workouts – both tempo endurance, and speed endurance workouts.

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Jeff Floyd – youcandomore1@yahoo.com

 

Super Bowl (blame) Game

The Seahawks final offensive play of Super Bowl 49 has sparked much discussion. Most has revolved around “Why throw a pass from the one yard line when you have Marshawn Lynch in the backfield?”

blame gameHindsight, as they say, is 20/20.

What I would rather talk about is how the key players reacted and interacted with the media following the interception and ensuing loss… Specifically Russell Wilson, and Seahawk head coach Pete Caroll.

I have written a few times about my belief how coaches, as adult, emotionally mature leaders, should react to the public and media after facing some adversity… as well as what should guide their thinking and speaking when something good happens in their program – like a win! That post can be found here: Chain of Accountability , Chain of Praise.

In a nutshell, what I believe is that Coaches, as adults should hold themselves accountable when things are not going well, and give credit to their players (who even in the NFL are really just big kids) when good things happen.

After the game, Coach Caroll handled a horrible moment with dignity and maturity, answered every question, and telling his inquisitors,

“Put it all on me. My fault, totally,”

Carroll held himself accountable for the outcome of that play and the game.

Russell Wilson did the same, saying,

“The message from Coach Carroll was he took the blame for it… that it wasn’t my fault. I put the blame on me for not making that play. I’m the one who threw it. … I thought it was going to be a touchdown. I don’t question the call. I thought it was a good call.”

Being able handle situations as these two did demands some emotional maturity… emotional intelligence… It is evident that both Wilson and Carroll posses that level of EQ… emotional intelligence.

But, how does that happen… how do you teach that… coach that?

I found myself trying to do this… taking baby steps… with some middle school athletes at our school.

Sometimes it is easier to do this when you are not directly coaching the sport. I am not a basketball coach.   Our boy’s basketball team had an excellent season, and most of the players played football for me and have me in our Strength and Conditioning class.

After every contest it became routine for me to ask the players to “give me a recap” … whether I was at the game or not… just to get their perspective.   After one tough defeat, I asked a couple of players who were congregating in the hall before school for this recap

The first thing they told me was that they gymnasium was small… that is was an elementary school gym… and that several times our team made 3 point shots but were actually out of bounds… that the 3 point line was that close to the out of bounds line.  I asked them “was the opposing team playing on a different court?” After a few quizzical looks, the light bulb finally went on… and with a sheepish grin they answered, “No”.   I followed up by asking, “Well, that being the case, what could you have done better individually, and what could you have done better as a team?” And they responded with great, introspective answers.

Another time, after asking for the recap after a loss, one player responded, “They were lucky”. I asked if he had played the best game possible… and he answered, “No, I could have played defense better and rebounded better”.

I was trying to get them to focus on things that are in their control, and helping them see that they have some accountability.

As the season progressed, I saw their responses, and them, gain maturity… both in the losses and wins. Maybe this is how EQ is learned.

What I do see, though, is that the Chains of Accountability and Chain of Praise, run both ways… particularly on a healthy team.

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Jeff Floyd – youcandomore1@yahoo.com

 

Signing Day and Recruiting

Jeff Floyd:

This post is, of course, still very relevant this year. I am amazed each year with the flurry of recruiting activity (mainly from those student-athletes wanting to get recruited) during the month of January. This really is something that student-athletes (and their families) should be taking care of beginning with their 9th and 10th grade years. Hopefully this information will find its way into some of those young student athletes hands … and heads!

Originally posted on You Can Do More!:

National Signing Day is exciting.

  • Exciting for the student-athletes (and their parents) that are beginning the next step of their athletic and academic career…
  • Exciting for high school coaches that are proud to see the young men that they have helped mold, shape and develop get rewarded for their work….
  • Exciting for the college coaches that have worked so hard over the last year (and longer) to put together their 2014 recruiting class… (and can now get off the road for a few weeks!)

national_signing_day

For the 2014 seniors signing the NLI , today is the culmination of the recruiting process.  For everyone else (athletes in grades 9-11) the process is either still ongoing, or just getting going.

When I checked my blog stats over the last couple of weeks, I noticed a huge spike with search terms regarding recruiting and that National Letter of Intent.  People with questions like “

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A Most Deserved HOF Induction

If you asked a group of young men to name an individual who had a profound effect on their life, I would suspect that many would come up with the name of a coach or teacher. That is without a doubt the case with me. Besides my family, that person would be my high school football coach, Fred Merrell.

Coach Merrell was inducted into the Missouri Sports Hall of Fame this past week … he was inducted into the Missouri High School Football Coaches Association Hall of Fame in 1993.

I had the opportcoach merrellunity to visit with Coach Merrell at a reception honoring his award this weekend. In true Fred Merrell,  self deprecating fashion, the first words out of his mouth after saying thanks for coming were, “I’m not sure why they picked me… I never won a state championship”.

 

I can tell you that there is no more deserving man to be honored by this selection than Coach Merrell. I had the unique opportunity to not only play for Merrell at Blue Springs High School for three years, but also coach with him for three years fresh out of college.

If you visit with anyone about Coach Merrell, the words “He is one of the finest men I have ever known” (or something similar) will enter the conversation. I know of NO ONE who thinks any differently.

Every day that I coach and teach, I think about Coach Merrell. Most of the good procedures and practices that I still employ can be traced back to him… from film study, to breaking down an opposing offense, to how to respectfully treat young men.

The main reason that I made my decision to attend William Jewell College and play football was because that is where Coach Merrell played.

I consider myself very fortunate to have played football for a coach like Fred Merrell, and doubly so to have been able to coach with him.

The reception this weekend held another pleasant surprise for me. Tom McSparren, a History teacher at Blue Springs High School, was in attendance. I had Mr. McSparren for several classes…Civil War, Ethnic Heritage, and sat with rapt attention in various others of his classes during my study hall. Being in Mr. McSparren’s classes made me want to study and teach History… which I did!

I am lucky. In the course of 30 minutes this weekend, I was able to visit with the man who I wanted to coach like (Fred Merrell) and the teacher I wanted to teach like (Tom McSparren)…and I was able to share with them both how important they have been in my life.

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Jeff Floyd – youcandomore1@yahoo.com

 

Our Job… Your Tree

Recently amid all of the hoopla, conjecture and speculation regarding Jim Harbaugh’s decision to leave the 49ers and the NFL to land at Michigan, was a nugget that struck me.

The commentators were all discussing the usual, obvious reasons… money, returning to his roots, etc.

Then Lou Holtz made these observations…

He said that some coaches are simply more suited for collegiate coaching positions, not because their skill can’t cut it at the professional level, but because they feel they can have a greater impact on young men’s lives at the collegiate level… both to players that play for them, and coaches that coach with them.

woody hayesHoltz said, “Woody Hayes is alive today because he taught me…”

Coach Holtz was an assistant for Woody Hayes at Ohio State in 1968. Ohio State won the National Championship that year.

 

Think about it…

Who will you live on through?

They are in your program now.

Ours is an awesome job that comes with awesome responsibility.

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You Can Do More… your brain is lying to you…. Don’t Believe It!

Jeff Floyd – youcandomore1@yahoo.com

Conor Oberst and the AFCA National Convention

Jeff Floyd:

This is a re-blog of a post from the summer referencing the AFCA National Convention, which is taking place in Louisville, Kentucky this week.

The moral of this story is…

Persistence…
Practice…
Hard Work…
Hard Work Pays Off…

If you are at the convention, enjoy and do me a favor. If you read my blog, and like the content… share it (youcandomore.net) with a colleague in the lobby!

You Can Do More… your brain is lying to you…. Don’t Believe It!

Originally posted on You Can Do More!:

How are Conor Oberst and the American Football Coaches Association National Convention related?

Get ready for a relatively circuitous ride…

If you are over 30, there is probably a good chance that you do not know who Conor Oberst is. The 34 year old singer-songwriter has been playing music for over 20 years … he released his first recording, Water, when he 13. He was recording folk music before the likes of Mumford and Sons, and the Avett Brothers made it popular again.

My 24-year-old son, Carter, has been an Oberst fan pretty much his whole life… my wife and I, not so much. When Carter was in middle school, Oberst and Bright Eyes (his group) populated our iTunes library. Carter would sit at the computer doing homework and listen to Oberst … we would make his wear headphones because the music was… well… pretty awful.

tdc_conorMy son and…

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Lifetime Learning

Jeff Floyd:

Heading into “clinic season” and with the AFCA National Convention convening in Louisville, Kentucky this week, I thought it was an opportune time to re-blog this post from a year ago.

This is the second of three posts referencing the AFCA convention that I will re-run this week. They were from quite a while ago, so they have been buried with 200+ more recent posts and can be difficult to find. All are still relevant.

If you are at the convention, enjoy and do me a favor. If you read my blog, and like the content… share it (youcandomore.net) with a colleague in the lobby!

You Can Do More… your brain is lying to you…. Don’t Believe It!

Jeff Floyd – youcandomore1@yahoo.com

Originally posted on You Can Do More!:

It was with much dismay that I heard a comment that was made by a fellow coach the other day.  He said that he doesn’t really do the “coaching clinic thing” because “he has all the football knowledge he needs right up here”… (pointing to his head).

afcaI was given an excellent piece of advice during my first year of coaching at Blue Springs High School.  Fred Merrell was my head coach when I attended Blue Springs, and I was fortunate to be able to go back after college and work with Fred at Blue Springs for three seasons.  It was after my first season as a member of Fred’s staff and I was getting ready to attend my first coaching clinic.  Coach Merrell could tell I was excited – there were several big name college coaches and many legendary Missouri and Kansas high school coaches. …

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The Hotel Lobby at the AFCA Convention

Jeff Floyd:

Louisville, Kentucky is the site of the 2015 AFCA National Convention, which takes place this week.

afca welcome sign

I was fortunate to be in Louisville this weekend and witnessed the annual excitement of ball coaches from all over the country arriving, checking in to hotels, getting the skinny on the local nightlife, and most of all, networking… the old fashioned way.

I have written several posts referencing the AFCA Convention, and will be re-running them this week. Most were from quite a while ago, so they have been buried with 200+ more recent posts and can be difficult to find. All are still relevant.

If you are at the convention, enjoy and do me a favor. If you read my blog, and like the content… share it (youcandomore.net) with a colleague in the lobby!

Originally posted on You Can Do More!:

The original social network

Before Faceoook

Before Twitter

Before LinkedIn

Before Instagram

Before Texting

…there were thousands of coaches that yearly covered the Hotel Lobby floor at the AFCA convention, with a pocket full of business cards, a drink in their left hand, and their right hand poised… ready to shake the hand of the next coach they were introducing themselves to.

afca lobby

Networking… the old fashioned way.

This will all begin anew next week in Indianapolis as the nations coaches descend upon the Indiana Convention Center.

If you have not ever had the opportunity to attend the national convention of the American Football Coaches Association, I would put it on your bucket list.

You Can Do More… your brain is lying to you…. Don’t Believe It!

Jeff Floyd – youcandomore1@yahoo.com

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Bowling

My favorite time of the year… the (roughly) two-week span from December 20 to January 4. Of course I enjoy the Holiday season… time off work, time spent with family, and the celebrations. But, what REALLY puts this time of the year into overdrive with me is the fact that during this relatively short span, 38 college football bowl games are played! Throw in the FCS, DII and DIII playoff and championship games and we are over 50 televised contests.  I can honestly say that I watched MOST of these games.

bowl logos

During one of these broadcasts, I heard a sports announcer wondering aloud the rhetorical question, “are there too many bowl games?”

The usual suspects are always paraded out during this discussion…

  • Does it dilute the prestige of going to a bowl game?
  • Attendance is down.
  • The games are expensive to put on.
  • Are the games competitive… do the athletes really care?

This year was a really great bowl season. The games were extremely competitive… many going into overtime. It was apparent by the level of play that the games DID mean something to the coaches and players. Sponsorship for the games is UP, and the TV audience set record numbers.

To me, there is no such thing as “too many” college football bowl games. My opinion goes beyond the facts mentioned previously.   For many of these players (and often the coaches, trainers, band, cheer squads) the opportunity to play in a bowl game is the experience of a lifetime. They often get to visit exotic (warm) locations, eat well, usually get gifts and memorabilia, and best of all, get to play another college football game! Normally, the athletic programs are not on the hook for paying (in fact, often they stand to make money) but rather the corporate sponsors foot the bill. As long as the sponsors are willing to ante up to make the experiences memorable, I say lets have at it.

The only negative thing that I see about this two-week banquet of bowl games, is that in following weeks… especially with the NFL winding down, there is a dearth of football on TV.

My “addiction” needs to be fed…. I am going through withdrawals.

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You Can Do More… your brain is lying to you…. Don’t Believe It!

Jeff Floyd – youcandomore1@yahoo.com