#flightfast

Congrats to Madison Williams (West Allis Central HS) on running a season best 7.68 s 55 m dash and a PR of 16' 11.75" in the long jump. #FLIGHTfast #jumps #winasone (at University Of Wisconsin-Whitewater Fieldhouse)

Testing and training results should be used as most people use streetlights: for illumination, not to lean against. I do my best to frame performance results in a positive context.   Good luck and win the day!

Today I worked with a college level (D III) male sprinter. The goal was sprint endurance: a 300 m, 200 m, and a 100 m. A Freelap timing system was used to track performances.  Performances are as follows:  300 m:  0-10 m: 2.19, 100 m: 14.45, 200 m: 17.33, 300 m: 17.88 Total time: 51.85 200 m:  100 m: 11.45, 200 m: 13.17, Total time: 24.62 100 m:  0-10 m: 1.94, 10-40 m: 3.44, 40-70 m: 3.38, 70-100 m: 3.86, Total time: 12.62 I have five more training sessions with the athlete; more results to follow. 

What I learned at camp: We ran three youth track and field camps in the Milwaukee area this summer. Fifty-four kids learned the fundamentals of running, throwing, and jumping and most importantly had fun. My big three: Less is more. We did a three practice, one meet format. Meet events were the 50 m, 100 m, 400 m, 800 m, standing long jump, and the softball throw. 90 minutes works well. We generally run camps for an hour, as we focus on developing two skillsets per training session. I talked with a physical education instructor with years of experience and she thought 45 minutes was the limit. An hour and a half was perfect for the 1-8 grade age group. It helped to have a minimum of four coaches. Coaching is key. Last summer when I was doing individualized training, I saw the value of having another coach. All of our coaches have track experience and were a mix of young (college age) and old. The coaches emphasized fundamentals right up to the start of each meet event. I am looking forward to next summer and helping kids get faster, as well as jump and throw farther.