Athletics Programs

200 Metre Training
Article by Latif Thomas + NWA session ideas

3 Laws of Speed Development
Ideas from Latif Thomas

300 Shuttle Test
See also NWA: SKINS

4 x 1km (MD & XC Running)
A simple test

400 Metres - Developing Athletes
Training ideas from various sources

400 Metres Control Test

4x400 Relay Change Clinic
An approach

A Session at the Pool (1)

A Session at the Pool (2)

A Session at the Pool 3

A Session at the Pool 4

Acceleration Ladder

Anne in Australia

Avoiding Injuries

Conditioning Ideas
Ideas from Patrick Beith

Cross Country - Building Your Capacity
Basic session ideas

Drills .. A Possible Sequence
Presentation to Primary School teachers (2001)

Dynamic Warm-Up
Modified from Sports Performance Bulletin

Efficient Starts
3pt. starts - how to? when to?

Female Sprint Hurdles - An Analysis
Sample of Presentation by ATFCA3 Coach Russell Woodbridge

Female Sprint Hurdles - Notes
Notes appropriate to Female Sprint Hurdles

Four Runs
Training ideas

Hamstrings - Another Idea
Standing Hamstring Curls

Hamstrings - VIS
Simple exercise advice from the Victorian Institute of Sport

Hamstrings .. some ideas
Three simple hamstring strengtheners

High Performance People
A modified Wayne Goldsmith article

How Fast do World Record Holder's Run?

Hurdle Drills
A selection of hurdle drills

Hurdle Heights & Distances

Hurdle Sessions
Sessions for Junior-Intermediate Sprinters/Hurdlers

Hurdles Drills
A suggested sequence

Hurdling on the Bend

Injury Prevention Tips
www.pponline.co.uk

Ins & Outs (400-800 runners)

Ins & Outs .. Outs & Ins
Acceleration Ideas (based on Speed Dynamics)

Intro to LJ and TJ
Introductory activities: LJ - TJ

Introducing Cross Country
A few ideas .. need to be adapted to each individual

Introduction to Drills
How to get started?

LT-Simple Maths behind Running Faster
Text by Latif Thomas www.athletesacceleration.com

LT-Speed Work
Latif Thomas

Maximum Velocity Sprinting
Loren Seagrave & others

Measuring Your Progression (Athletics)

Medicine Ball - Sprinters-Hurdlers (1)
Circuit ideas

Middle Distance - A Sample
800 & 1500 Race Models; various sessions

Multi Event Tags 2006
Samples

NWA - 200-400-800 Sessions
Advanced sessions for advanced 15-19 year-olds

NWA - Athletics Tags - various
Sample tags

NWA - Basic Drills (Intro & Certificate)
Introducing drills

NWA - Basic Triathlon Training
Ideas for Juniors and Intermediates

NWA - Control Sessions

NWA - Cross Country Tags

NWA - Drills - A Beginning

NWA - Even Pace Chart
Even Pace Splits .. 400m - 3000m

NWA - Extensive Tempo Sessions
For advanced 200-400 runners

NWA - Four Week Program
A series of sessions (drills and runs)

NWA - Hurdles - Stepping Up
Ideas .. progression to changing distances to/between hurdles

NWA - Hurdles Skill Development
Sample hurdles session (OZ Squad, 1995); Mark Woodbridge

NWA - Intro Program for Juniors
An example

NWA - Introducing Cross Country
An intro for Juniors and Intermediates

NWA - Introducing Relays

NWA - Introduction to Drills
A few simple sessions

NWA - Pacing Chart & 5 Week Program

NWA - Power Activities

NWA - Relays
Relays & Indoor activities & sample tags

NWA - Resistance Runs - HILLS

NWA - Sample T&F Tags
A few samples to motivate athletes

NWA - Simple Skills Sessions
Introducing skills and drills to groups; drills, starts, warm-up.

NWA - SKINS (Run)
Skins Result Sheet; see also 300 Shuttle Test

NWA - Speed is the Key

NWA - That Little Bit Extra

NWA Athletics Start Tags

NWA Athletics Tags
A junior athletics basic skills reward program

NWA-Middle Distance-A Sample (2)
Slightly updated version (July 2011)

Pacing Chart & 5 Week Program

Running - You are the Difference

Running-based Anerobic Sprint Test
Sports Performance Bulletin 21/12/06

Skills - Self Esteem
Also in General Programs

Speed for Sport

Speed is a Skill 2 (Introduction to Hurdling)
A program to introduce hurdle skills

Speed Work
Basic Text by Latif Thomas

Sprint Training Ideas
Ideas from US sprint coach, Loren Seagrave

Sprinting Faster

Standard Strategies - Athletics
Useful guidelines when organising athletics groups

Starts
An introduction

Starts - Introduction - Tags

Striking Paper
A fun speed enhancement activity

T&F Sprint Drills
A suggested sequence

The 400
Predicting and planning your race

The Jumps Decathlon
Advanced Levels: 100 - 50 point levels

The Jumps Quadathlon
A simple format for individual and group endeavour

The Throws

Throws Quadathalon

Time Efficient Running
Based on Sports Performance Bulletin; www.sports-coach.net

Training Diaries
Samples for athletes

Warming-Up with Latif Thomas

WG - Athletics in Australia

Why do you need a speed reserve?
Article by Latif Thomas

Swimming Programs

2007 NWA Echuca Swimming Intensive
General details and guidance to group leaders

A Dryland Circuit

ABC - Bill Sweetenham
Summary of skills sequenced in Sweetenham ABC video

B-R and FLY Turns
Excellent article by Wayne Goldsmith

B-R Start/Turn (Sept '05)
ASCTA profile of "new" B-R Start/Turn regulations

Bill Sweetenham - 4 Important Rules
4 Rules from the Super Coach

Bill Sweetenham Relay Advice

Broken Swims & IM's
A few ideas

BS - Key Performance Factors

Fiona Skinner

FLY-F-S Progressions
FLY & F-S Skill progressions - tags

Head Coach Responsibilities
Thoughts from Bill Sweetenham

High Performance People
Yet another fine article by Wayne Goldsmith

NWA - 25m Stroke Sets
Stroke refinement sessions - all strokes

NWA - A Few Tags for Swimmers
A few tags and Test 1

NWA - B-K Progression
Sample Drill Progression + tags

NWA - B-R Progression
Sample Drill Progression + tags

NWA - Bilateral Breathing
An excellent photograph

NWA - Broken Swims & IM's
A few ideas

NWA - Dive-Start LearningTags 1
Tags to support learning of fundamental skills

NWA - Dryland Circuit 1
Core body strength and swimming-specific support activities

NWA - Dryland Circuit 2
Core body strength and swimming-specific support activities

NWA - F-S Stroke Checklist
Useful coach or self-evaluation

NWA - FLY - F-S Progressions

NWA - Freestyle Turn Tag
Simple tag to remind / reward F-S turn skills

NWA - Heart Rate Sets
Samples of Heart Rate Sets developing swimmers

NWA - Intro to Lactates
Introducing lactate sessions; an approach

NWA - Junior Lesson Plans
Sample lesson plans for juniors as used at Pallikoodam (India)in 2007

NWA - Key Performance Factors
Selected pages

NWA - Lactate - 10x100 on 3.00

NWA - Phelps - Klim
One Arm Fly sets + Klim Super Set

NWA - Pulleys - Cross Body Lifts

NWA - SKINS (Swim)
Skins Result Sheet

NWA - Stroke Tags

NWA - Swimmers' Test
A mutiple choice test for swimmers

NWA - Swimming Sessions (Juniors)
6 sessions for juniors

NWA - Triathlon Swimming Sessions
A few ideas

NWA - Turns
F-S B-R and IM (B-K to B-R)

NWA - TV Stretch & Cross Body Lifts
Lengthening your stroke - enhancing your core body strength

NWA -- Starts-Turns-Finishes
2003 Vic. Coaches Conference + NWA Tags

NWA Dryland Circuit Swims
Ideas for swim component of a poolside circuit

NWA Introduction to B-R Kick & Diving
Comprehensive overview: an approach to breaststroke kick; a learning to dive sequence.

NWA Junior Swimming Skills
Sample tags for a Junior Swim Program

NWA Swim Bucket Turns
IM - Backstroke to Breaststroke Turn

NWA Swim Tag Samples (1)
Various basic skill tags

NWA Swim-Kick Series
Swim-Kick Card - one of a series

NWA Swimming Expectations
Junior - Intermediate - Senior Swimmer expectations

Pallikoodam Swimming Gala
Draft Program .. for review

Pallikoodam Tags 2006
Sample Tags for Juniors

Peaking and Tapering
A Wayne Goldsmith article

Pre-Comp W-U for Swimming
Short article by Alex Clarke (VIS)

Setting Goals (Swimming)

Setting Goals - Naber
Worth a read

Setting Season Goals

Standard Strategies (Swimming)
Useful guidelines for organisation of swimming groups

Striking Paper
A fun speed enhancement activity

Strokes - Key Performance Factors
Key performance factors in B/K, F/S, B/R and FLY

Swim Teacher-Coach Test

Swimming - Medicine Ball Circuit

Swimming a Kilometer
4 strategies + 4 sessions

The Mirror Test - F/S B/R
The Mirror Test (Freestyle & Breaststroke)

W-U The when in doubt warm-up

WG - Improving Your Coaching

WG - Breaststroke - the Best Stroke

WG - Choose Your Event
Wayne Goldsmith www.sportscoachingbrain.com

WG - Flying into Fly

WG - Improving Your Kicking

WG - Speed Development for Swimmers

WG - Swimming as a Team
Wayne Goldsmith www.sportscoachingbrain.com

WG - Swimming as a Team

WG - Taking the Next Step
Be Tomorrow's Swimmer Today

WG - The Difference is YOU

WG - Time Management
Time Management for swimmers .. any athlete / any sport.

WG - Top Ten Tips for Swimmers

WG - Your First Nationals
Wayne Goldsmith www.sportscoachingbrain.com

General Programs

10 Key Attributes (AFL)
Nathan Buckley .. 10 Key Attributes of an AFL player

A Few Quotes

A Few Quotes (1)

AFL - Born late in year dims chance of stardom
Interesting article (May 2008); plenty of evidence; plenty of exceptions

AFL - Training Meals
Extract from the Herald-Sun

AFL - You are the difference
Skills are Everything

AFL - You are the difference (Jnrs)
50 repeats forms a habit; thousands of repeats to change the habit

AFL Tags .. Samples
Motivational tags for AFL juniors

Agility & Co-ordination
Comments by Latif Thomas

Agility .. Agility Ladder Activities
E-Book: www.PssAthletics.com

Are We Fully Challenging Our Athletes?

Bar Circuit
Basic activity program

Basketball Speed Training

Believe in Yourself
Another great message from Wayne Goldsmith

BS - Are You a Winner?

BS - Sleep Deprivation
Artilce by Dean Benton & Pat Byrne

Changing Times
Excellent Wayne Goldsmith article on the problems facing swimming (all sports) and suggested solutions

Characteristics of Champions

Coaching Generation Y
Article by Kelvin Giles

Coaching Generation Y
Kelivin Giles .. selected extracts. RP Comments

Coaching in India
Article following my initial visits to Pallikoodam .. see also www.wikipedia.org: search Pallikoodam

Competition Anxiety - 5 Control Strategies
Reference: Sports Performance

CONFIDENCE .. the importance

Core Body Strength - Abs

Dealing With Nervousness

DFK Stretches

Diet & Recovery
AIS recommendations

DVD - Chariots of Fire
Example of a study sheet

Endeavour
A fundamental rule of teaching-coaching youngsters

Evaluate / Never Judge
When your performance is not all you hoped for

Explosive Power Program (all sports)
Speed is the Key program: 12 weeks

Fitness-Speed-Movement Skills (all sports)
Program details (comprehensive)

Follow Your Dreams
Don't dream it .. DO IT!

General Fitness - Simple Circuit 1

General Fitness - Simple Circuit 2

General Fitness Circuit
Test Standards for U13 and U14 Boys & Girls

General Motivation (1)
Ideas for tags

General Motivation (2)
Sample Tags

General Motivation Examples
Sample Tags

Hamstring Pulls
Hamstring Pulls - A New Look at an Old Problem (from Athletes Acceleration)

Hamstrings of Steel

Hints on Fat Burning

How to avoid shin splints
Sports Performance recommendations

How to succeed with young athletes
A Sports Performance Bulletin listing

How Well you swim-run
The focus should be on how well, not how fast

Improving Power (All Sports)

Junior AFL Draft Camp Simulation
A simple to apply program for junior AFL footballers (9-15 years)and/or netballers; in fact any sport

Keeping a Record of Your Training
A few thoughts .. Australian World Junior T&F 1996

LT - Conditioning to enhance speed
Latif Thomas + extras

LT-Strength Training
Latif Thomas

Medicine Ball Activities

Muscle Memory

Muscle Memory & Skill Acquisition

Netball - Preparation for Competition
Sharelle McMahon U17 Nationals (1993)

Netball - Sample Tags 1

Netball - Sample Tags 2

Netball Activity Circuits
Simple circuits

Netball Medicine Ball Circuit

NWA - 20-30 Min. Circuit
12 exercises - 10 reps - 3 sets (360 reps) You have the time

NWA - Basic Triathlon Training
A few ideas

NWA - Conditioning Ideas
Ideas from US Coach Patrick Beith

NWA - Core Body Strength

NWA - Drills - A Beginning
Speed is the Key; drills and learning to move efficiently

NWA - Dryland Support for Juniors & Intermediates
A series of drills and activities in support of skill advancement by juniors and intermediates; all sports.

NWA - General Fitness .. Session 1
The first of several general fitness sessions for various sports

NWA - General Fitness .. Session 2
The second of several general fitness sessions for various sports

NWA - General Fitness Program (Nanneella PS)

NWA - Introducing Drills for Youngsters
Examples: Athletics - Agility - Swimming

NWA - Movement Skills
A Test sheet for Speed Dynamics, AFL, and general co-ordination/acceleration/speed activities

NWA - Outstanding Person
Outstanding Person Tag

NWA - Poolside Olympics 1

NWA - Poolside Olympics 2

NWA - Recognising Endeavour
Recognition of Endeavour is essential. Sample Tags

NWA - Self Belief
Self belief Tag

NWA - Speed for Sport
A few tips

NWA - Sports Camp 2008
General Outline

NWA - There is no easy way
Expectations and Goals must reflect Endeavour "Potential" is an evaluation of what we are yet to achieve.

NWA - Why Drills?
Thoughts for coaches working with young athletes

NWA Diet Guidelines
Fuelling Junior Athletes

NWA Film Studies 1
Chariots of Fire

NWA Film Studies 2
Billy Mills - Running Brave

NWA General Fitness Circuit 1
General Fitness Circuit .. modify and apply to your situation

NWA Pairs Beep Test
The "Dreaded" Beep Test or the Pairs Beep Test; you choose.

NWA Sample Basketball Tags
Sample Tags; or, could use other themes with basketball photo.

NWA Sample Basketball Tags (Review)
Sample Basketball Tags .. for review or design your own

NWA Senior Athlete Expectations

NWA Tags (general)
24 tags that may help motivate

NWA Tennis (Tags-MD Ball)

NWA: Drills - Skills - Self Esteem 1
Part 1 of 3

NWA: Drills - Skills - Self Esteem 2
Part 2 of 3

NWA: Drills - Skills - Self Esteem 3
Part 3 of 3

Pallikoodam 2006
News report

Phases of Life
The '90's .. the DFK Days and more

Pick Yourself Up
The only performance YOU have control over is YOUR PERFORMANCE

Plyometrics - Depth Jumps
Another article from Sports Performance; www.sports-coach.net

Plyometrics - Speed - Power

Pool Recovery
A series of suggestions

Post Event Checklist

Power Activities

Power Circuits

Preparing to be YOUR BEST (Steve Backley

Push-ups & Sit-ups
Strategies to progress your capacity

Relationships-Associations-Attrition

Setting Goals (Naber)
An excellent structured example

Skills - An Approach Strategy

Skills - Self Esteem

Sleep Quality & Quantity
Thoughts on this important issue.

Speed & Co-ord Circuits
AFL - Two simple circuits (all ages)

Speed Dynamics
Summary of content: Drills for Speed, Sprint Training 1 & 2, High Hurdles 1 & 2

Speed Training Ideas
E-Book: Training for the 40 Yard Dash; www.AthletesAcceleration.com

Sports Quiz 1

Sports Quiz 2

Sports Tests
Several quiz sheets

Step Ups
One of series from Sports Performance

Stretch - Glut - Quad

Stretches for any muscle group
Do you know a stretch for ????

Stretching
Examples

Super Ball
Core body strength ideas

Swimming in Swaziland - How Lucky Are We?
Basic Details + initial Australia contribution

Talent Identification Norms 2
Examples of Standards and Tests .. can be used and/or adapted by various sports

Test
test only

Test
test only

The last time you try
The only time you cannot afford to fail - is the last time you try

The Lunge
from: Sports Performance Bulletin

The Mirror Test
What is the most important thing?

Warming Up & Cooling Down
Basic Guidelines

We are what we repeatedly do
Test yourself

WG - 50 Things a Parent Can do to help their child achieve
Tips from Wayne and Helen Goldsmith

WG - Better Coach Education

WG - Changing Times

WG - Feedforward

WG - Great Coaching - Great Coaches

WG - Improving Your Coaching by Not Coaching

WG - Leadership by Empowerment
Wane Goldsmith www.sportscoachingbrain.com

WG - Mastering Sports Skills

WG - More with Less

WG - New Sport - Old Sport

WG - Swim Camp 2011
Early draft of camp details: Echuca, Oct. 7-9, 2011. Slight changes will occur; interest is strong.

WG - The Five Stages of Coaching

WG - The Magic Moment - when a coach makes a difference
For coaches .. but, athletes too

WG - The Performance Clock
High Performance Sport

WG - The Role of Parents
Parenting & Sport: Parts 1&2; 50 Things a Parent Can Do .. more from Wayne Goldsmith

WG - Without Water Warm-Ups

WG - You Still Don't Get It
Read WG - Changing Times, first

What young coaches should know
Ten things young coaches should know (Wayne Goldsmith)

Young Athletes - Train Smarter