Training Design for Sprinters - Kebba Tolbert Harvard

Description

Do you want to learn how to train your sprinters to push past their PR's? Well, you've come to the right place! In this course, Coach Kebba Tolbert reveals everything you need to know in order to train your sprinters. He includes things such as:

Training Design for High School Sprinters
Acceleration for Sprinters: Errors and Corrections
Maximum Speed for Sprinters: Theory and Application
Training Specific Endurance Training for Sprinters
Plan B: What to Do When Things Go Wrong
Strength and Power Training for High School Sprinters

On top of all of that, he shows off cycle sessions that you can use for your own athletes!

Lessons

Training Design for High School Sprinters

Training Design

1 Introduction 1:00 2 Compatible 1:40 3 Complementary 2:38 4 Grouping 0:39 5 Support = General Work 0:57 6 Grouping by Neuromuscular Demand 4:28 7 Hard Hit Philosophy 0:46 8 General Work for Speed Work 1:50 9 Key Training Theory Principles 3:18 10 Training Volume and Intensity 2:06 11 Training Parameters Chart 1:52 12 Variance in Training 1:47 13 Specific Training Sequences 6:02 14 Grouping Considerations for the Session 3:48 15 Contrasting Sessions 3:01 16 Session Planning and Administration Considerations 5:44

Cycle Sessions

17 Cycle Example Day 1 7:32 18 Cycle Example Day 2 2:49 19 Cycle Example Day 3 1:40 20 Cycle Example Day 4 1:07 21 Cycle Example Day 5 1:01 22 Cycle Example Day 6 1:06 23 Back to Work Cycle Example 7:23 24 In Season Example 1:57

Q&A

25 Q&A 6:37

Acceleration: Errors and Corrections

26 Introduction 1:47

Philosophy

27 Philosophy 1:43 28 Sacred Cows 0:42 29 Where Do We Look At 1:35 30 How Do We Evaluate Good Acceleration 0:52 31 Quick vs Fast 2:36 32 Purpose of Acceleration 7:32

Errors & Corrections

33 W 100m Championship 2017 3:17 34 Poor Starter 1:14 35 Errors in Block Setup 7:41 36 Lines, Balance and Congruency 3:15 37 Stay Low 0:49 38 Flight Time 5:56 39 Other Technical Aspects 3:32

Coaching

40 Coaching Practice - Perspective 5:39 41 Set the Tone, Stay Focused 2:08 42 Mindset 1:05

Sprint Examples

43 Example 3 1:33 44 Competition Example 2:03 45 Example 1 3:25 46 Example 2 6:34

Maximum Speed: Theory and Application

47 The Journey 1:02 48 End of Acceleration into Top Speed 2:10 49 Top Speed - When in Race 2:09 50 Main Philosophy and Top Speed Data 1:41 51 Elite Performance Chart - W 100m 1:43 52 Portion of Race at High Speed in 100m 1:48 53 Race Profiles 100m 3:37 54 Balance? 1:33 55 Flight Time 1:25

Max Velocity Training

56 Wickets - Yes or No 1:20 57 Wickets 2:47 58 Drill 1 3:24 59 Drill 2 0:52 60 Drill 3 2:17 61 Drill 4 1:17 62 Drill 5 1:48 63 Set Up Examples 2:44

Evaluation & Testing

64 Trochanter 1:33 65 Athlete Inventory 0:41 66 Testing Evaluation and Interpretation Examples 1:14 67 Types of Tests and Reasons 1:52 68 Sprint & Jump Chart Example 0:41 69 Stride Length and Frequency 3:28 70 Prediction Indicators in Testing 1 2:19 71 Prediction Indicators in Testing 2 3:15 72 Testing Concerns 0:49 73 Time of Year 1:06 74 How do They Express Speed 1:36

Speed Development

75 Prep Phases 4:06 76 Density 1:35 77 Training Theory can Shrink and Expand 1:27 78 When do We Judge 3:01 79 When Things Go Well 2:28 80 When Things Go Poorly 1:05 81 In Season, Late Season and Peaking 2:30 82 Some Guiding Principles 2:01 83 Plan B 1:09 84 Ngozi 3:37 85 Gabby 1:28

Sprint Examples

86 50m and 80m 1:41 87 SFS 1:40 88 Stepovers 0:46 89 Stepover to Run 0:26 90 Stepovers 2 0:34

Q&A

91 Q&A 1:52

Specific Endurance Training

92 Summary 0:29

Influences

93 Dan Pfaff 2:31 94 Boo Schexnayder 3:20 95 Tony Wells 3:09 96 Gary Winckler 1:29 97 Yoda 2:20

Overview

98 Key Factors 3:07 99 Key Factors Continued 5:37 100 What are We Trying to Balance and Consider 3:35 101 What's Most Important 3:40

Specific Principles

102 General Prep 3:38 103 Grouping by Neuromuscular Demand 1:40 104 2nd Cycle 1 2:55 105 2nd Cycle 2 3:43 106 Specific Prep Onward 0:48 107 Specific Prep Principles 4:01 108 100m 4:10 109 Workout Example 1:54 110 100H-110H 2:04 111 200m 4:05 112 100-200m 4x4 Combo 4:40 113 400m-400H 2:54 114 400H 1:34

Examples

115 Examples Part 1 1:50 116 Examples Part 2 1:23 117 Autumne - June 2 0:29 118 Adjustments - Ex. Part 3 0:40 119 Individualize Within Our Philosophy 1:45 120 Plan B 1:56 121 General Work 0:55

Plan B

122 Things Go Well 1:41 123 When Things Go Poorly 1:15 124 In the Middle of a Battle 3:10 125 How We Think Problems 3:12 126 Priorities 5:25 127 What are KPLs - Solar System 2:01 128 Power and CNS Levls 5:44 129 Key Factors 1:08 130 Quality Over Quantity - Rehab 1:46 131 Continuing Education 3:10 132 Step Back - Perspective 1:26

Some Options

133 Acceleretion Development 2:23 134 Speed Development 2:49 135 Special Speed Endurance 4:24 136 Stepovers 1:09 137 Pool 1:54

Examples

138 Autumne 5:44 139 Jade 3:32 140 Ngozi Case 1:53 141 Blessing 6:18 142 Final Thought 0:36 143 Ngozi Plan 6:22

Strength and Power Training

144 Hormonal System 1:14 145 Neuromuscular Demand 1:14 146 Hard Hit Philosophy 1:41

Speed Development Components

147 Speed Development Components 1:29 148 Acceleration 1 1:59 149 Acceleration 2 2:21 150 Speed 1 1:59 151 Speed 2 2:59 152 Speed Endurance 1:50

Strenth & Power

153 Multi-Jump Routines 1 5:31 154 Multi-Jump Routines 2 5:06 155 Multi-Jump Examples 3:55 156 Wells Series Examples 1:30 157 Multi-Throw Routines 2:36 158 Multi-Throw Examples 1:39 159 Weight Training - Olympic 4:05 160 Weight Training - Statics 2:40 161 Weight Training - Ballistics 2:06

General Work for Speed Power

162 General Work 1:11 163 Balance 0:39 164 Work Hard but Smart 1:11 165 General Strength & Hurdle Mobility 1:44 166 Bodybuilding Routines 3:47 167 Yavin Series 0:36 168 Coruscant Series 0:33 169 Hoth Circuit 0:42 170 Pure Restoration 1:14

The Coach

ITCCCA

Illinois Track and Cross Country Coaches Association

Kebba Tolbert | Harvard University | Associate Head Coach/Recruiting Coordinator

Kebba Tolbert is in his ninth season as the women’s sprints/hurdles and horizontal jumps coach for Harvard in 2019-20 and eighth as associate head coach of the squad.

Tolbert helped guide the team to a No. 1 northeast region ranking throughout the entirety of the 2019-20 indoor season. Tolbert helped Kelisa Cain move into second in the Harvard record books in the 60m while helping Katina Martin move into second in the 200m. First-year Mayi Hughes found her way into the record book, ranking fifth all-time in the triple jump. At Ivy League Heps, Tolbert helped guide Katina Martin to two Ivy League titles, winning the 60m and the 200m. His group contributed a total of 79 points to the team's 126 points at Indoor Heps.

The 2018-19 campaign led to unprecedented success for the squad led by Tolbert. The Colby College alumnus guided junior Simi Fajemisin to Second Team All-America status in the Indoor Triple Jump, placing 14th in the country. Tolbert helped Fajemisin to become the first All-American from Harvard in the event. She also was named the Ivy League Female Athlete of the Year at Indoor Heps, after breaking her own program record. The Crimson women placed first through fifth at the Outdoor Ivy League Heptagonal Championships in the 100m Dash, an unprecedented feat in the history of the Ivy League Heps. Ngozi Musa led the group with an 11.67(5), narrowly edging out Olivia Okoli, who ran an 11.67(8). Then, sisters Tina (11.78) and Katina Martin (11.80) finished in third and fourth, while Kelisa Cain finished fifth in 11.86 seconds. Each sprinter earned All-Ivy League honors. With the win, Musa completed a sweep of the short sprints at Heps, as she captured the Indoor 60m Dash just weeks earlier at the Gordon Indoor Track.

Ratings and Reviews (4)

Shawna sullivan

Over 7hrs of content great for any coach interested in speed/power training esp at the high school level.

Jul 8, 21 08:01 AM

Roy Simonsen

great

Dec 4, 22 12:43 PM

J HC

Very comprehensive and detailed information. Kebba delivers very clearly and takes the time to explain what most coaches expect you to know. being from uk terms are sometimes different but he makes very easy to understand the dynamics of his system. very highly recommended to beginners and to those coaches or athletes that are more advanced as there is some great ideas and knowledge. Thought the layout of the information presented was great also flows very well and in order so you can plan your sessions.

Sep 15, 23 06:43 AM