Sammy Dabbs
@HURcoachdabb
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God #1 US Girls 60H Natl Rec 8.02 TX Class 5A 300H Rec 40.81 🇨🇴 400H Natl Rec 54.80 The Coach of unsigned athletes trying to fulfill a dream!
Irving, TX
Joined October 2016
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This is why it's difficult to just "give U the spacing". I've worked & sacrificed a lot to figure out the spacing. I've had help getting here, and have and will cont. to pay it fwd. However, in order to get here, it cost me something, and it should for you as well.
#Godsgrace
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That's an awesome job! When your body has gone through a season like she has, to still be able to run 11.1 on a NON-sprinter friendly track. Add in 3 weeks removed from BIG PRs and BIG decisions, and I'm happy she got to the line healthy.
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My old boss said track is the only sport where we actually limit the coaching at a competition. Football has headsets, folks upstairs. Basketball, volleyball is next to the court. Nascar you talk on a headset the entire race. Track, check in look like the school drop off 🤣🤣
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Some turn work from this weekend. Many have asked and I am being totally honest, this was my first go round with this, and I measured it with my feet (as usual). It's gonna take me doing this more to come up with the correct progression....BUT she looked really good 😁
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Coaches, I totally understand the whole "no days off" message. However, just like an athlete needs recovery in order to improve, so do you. Take your moments to spend time with friends, family and sometimes just by yourself. A recovered version of you is a LOT better, trust me.
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This exercise challenges the athletes ability to apply force, maintain frequency, and correct posture. It starts out over sticks (ankling), then over saucer cones (dribbles), and then wickets (running). It takes a few reps for the athlete to make the transitions smoothly.
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Coaching an athlete to be an Olympian has been a goal of mine for a while. In order to do so in the U.S. you 1st have to get through the gauntlet of rounds to the final. I was blessed to Coach 2 non-sponsored athletes to both 400H finals last week. That 4th place finish HURTS!
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I've been doing this exercise for a few years now. However, yesterday I decided to have the athlete stand with their back against the wall. I like this better. We tell athletes to dorsi-flex, but we don't put them in positions to feel it.
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If the bulk of your "speed work" starts in March/April then you just helped out the summer track team and the private coach. There something called adaptation, and what you do today, doesn't show up tomorrow, or this weekend. More so like weeks/months later 😉
#bullycoaching
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If you've never had to be in that warm-up area, sit in those bleachers, or feel the pressure of trying to make a US Team, please tread lightly with your comments. The coaches and athletes are REAL people, and when those results don't turn in your favor, it has MAJOR consequences!
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I want outside people to understand something about recruiting. Especially Texas, late April it's VERY normal to see lots of good kids who are unsigned. As a mid-major coach, my recruiting LIVED off of late April and early May heroics. So parents relax, opportunity is on the way!
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Here's a different perspective on recruiting. After coaching in college for 11 years and now 10 years of being on the other side of the recruiting pitch I think my perspective is unique. I've watched the process for my Power 5 kids, mid-major, and D-II/NAIA kids.
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🏈 you should run track to get faster
🤔
Repeat 400s, 300s........where is the "faster" part??
😬✌️Player, I'll go do 7 on 7
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Reduced hurdle spacing for a high school athlete is essential! I stopped counting how many sub 14.5 (boys and girls), as well as sub 14 hurdlers I have helped over the past 7 years, and NONE of them have trained on reg spacing in practice. Leave that for the Pros.
#DABBSession
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Working on block clearance. We've seen some big improvements in a short time already. This is week 3 of isolation on the front leg and bullying them to push through the hips and NOT rush. Still have a lot to clean up, especially with the hands.
#dabbsession
#bullycoaching
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We probably do this at least 2 times a week. So important to keep things like this in training for sprinters and hurdlers and NOT just jumpers.
Rudiment Series
The rudiment series we program for our athletes targets joint congruency of the lower limb and reinforces proper ground contacts.
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Appreciate all of you track experts over the last week or so. Now leave us alone 😂
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Saturday workout:
200/400/300H
200m, 2 min rest, 100m wickets
150m, 2 min rest, 100m wickets
100m, 2 min rest, 100m wickets
100m/100H/200m
150m, 2 min rest, 100m wickets
120m, 2 min rest, 100m wickets
90m, 2 min rest, 100m wickets
Flat run is about good effort, no ⏱️
#Bullycoach
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Athletes, people who make an impact on your life deserve more than just "thank you". This isn't about $$. People who pour into you, need to hear just how much of an impact they made. You have no idea how much a small act of appreciation will go. You didn't get there alone!
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When
@jalaysiyasmith1
crossed the line yesterday she completed what these two men started. In track we have relays, and it was my job to anchor this relay! It's the responsibility of the community to pic up the pieces and help our kids when tough times hit!
#FightOn
#dabbsession
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Long hurdle practice is about efficiency, rhythm and NOT wasting reps. Using the cones to establish the patterns helps engrain the rhythm. Plus it helps cut down on wasted reps.
#400H
#hurdlenation
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🤔 If I did a Hurdle clinic for athletes, would anyone show up? Would Coaches attend to observe? These are the 🗣️ in my 🧠
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IF they competed on Thursday.......they should be training today! But yall not ready for THAT conversation 🫣🤔😏
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Some coaches are afraid to reduce hurdles in training because they feel the athlete won't be able to run the normal distance in a race. Below are touchdown times for 5H in training versus a race, training distance was 8m, height was 30. The body replicates what you record 😉
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A beautiful day to run over wickets 😁
10m run in, 80m wickets, 10m run off.....that makes 100m. Can you hold your position 🤔 You can if you get bullied 😈
#bullycoaching
#DABBSession
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400m/400H need acceleration work just like short sprinters/hurdlers. In order up to the velocities they need in order to settle into a fast rhythm in the 2nd 100m (H3-H5), they have to be efficient and fast the first 100m (H1-H2).
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Why would a tall hurdler need reduced spacing 🤔 Just because they can run 3-steps doesn't mean they are a FAST 3-steps. Reduced spacing teaches them to shuffle and negotiate the race better. For this ath the cones brought things together & were a ref. point going forward.
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Some accel and resistance work from last fall. NO, I'm not answering any questions about the what you see. I post to trigger thoughts, ideas, and a different way to look at things.
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I got in from Des Moines last night and started thinking about the 4th place finishers. They're all looking back to see what could have been done different. The margin between 3-4 is small. ALL the little things matter! No short cuts, no skipping reps, no I'll get it next time!
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GM coaches. Typically after a few competitions, we start to shift away from the plan and start being reactive to meet results. Step back, re-evaluate and remember the long term plan. Execution in practice and execution in races take time. Keep grinding, and trust yourself.
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I wasn't aware of this (I had already left the building). This is one of the most impressive things I have ever seen! To be a teenager and run by yourself, in what amounts to a time trial and to put up a number faster than your prelim is nuts. Great job young lady!
At Texas Tech I was the 8th person to make it to finals with a time of 24.25 and when it came time to run finals I was the only girl in my heat who showed up. The first heat was full, they didn’t split us up so I ran my 200m final alone, placing 4th overall with a pr of 24.21.
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Ath: I want to get better 😤
Coach starts making changes
Ath: This doesn't feel right 🤔
Coach: who says the way you were doing it was correct 😉
Ath: 😒🙄 but
Coach: no buts, being uncomfortable is part of the change process. You need a new "right"
Ath: 😡😩🥺
#BULLYCOACHING
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Good luck to the Coaches and teams participating at NCAAs this week. However, I hold a special place in my ♥️ for those NON-Power 5 Coaches who are at the meet. They literally got it out the mud! Pretty sure there person wasn't a top 10 athlete out of HS!
Make'em say your name 😤
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🤔 if I put on an in person hurdle camp would anyone show up? Including a breakout session for coaches 🤔
Things to ponder
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Text message: Hey, the ladies had a really good day today, they are pretty gassed.
Me: NP Coach, tell the girls to stay home, no need to see me.
Moral of the story, communicate and work together for the kids. She's the primary coach, I'm the gap filler.
My Tuesday Ted talk ✌🏿
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Gen Public/parents: Coach, you try to make EVERYONE a short sprinter
🤔
Actually, I try to address the short speed for all sprint/hurdle events. Most high school athletes get plenty of "strength/conditioning" and don't see nearly enough reps of TRUE speed. We talking under 90m
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I don't know if people understand just HOW special this is! Damn near impossible in today's track and field world. I watched him lose one of his last races over 39 inche hurdles @ US Jr.s in 2016. If you know the hurdles like I do, the move up to 42 helped him.
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Early signing=Christmas List recruits
Spring signing=Grocery List recruits.
Don't worry because you don't have a home this fall. You don't have any idea what the % someone you consider less than you signed for 🫣 Stay focused, get better, line up and beat people head to head!
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10 yrs ago today, I had my 1st session as a private coach. I'd just coached in the NCAA Champs in Eugene in June. After an 11 year collegiate coaching career, I am now going into year 11 in the private sector. I've truly been blessed and look fwd to what God has in store 🙏🏿
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🗣️ STOP MAKING 300H WORKOUTS LACTACTE!! Those who run fast in the event get buttlock but not lactate. Even a girl who runs 45 sec for 300H is about at 285m when she hits the 40 sec threshold. You doing all that work for "15m". 300H is NOT the 400H!
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If as a coach you don't understand stride length or stride progressions, then you shouldn't be doing/using wickets..........let the fight begin 😈
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🖐🏿☝🏿 that is 6, yes 6 athletes made it to the hurdle final for tomorrow. 🖐🏿Girls and ☝🏿 boy. I'm a happy coach 😁
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Well I know one school in the DFW Area that can train 💚🤍💚🤍 Facilities matter 😏
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Well you know it is the "300H", so there is NO way we can quantify this and see how it translates to the 400H 🫣🤦🏿♂️🤐 I mean that is what I've been hearing 🤔
.
@vance_nilsson
goes 34.83 for the 300mH to set the new national record for high school!
@GilbertXCTF
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🤔 Somebody said something about how to transport wickets? 😁 I actually need a new bag because I am working on a 3rd set of at least 36. 35 in one bag, 42 in the other.
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Developing trust in each other is a HUGE component to coaching. In today's world, we use GPS for everything, why NOT on the track? In my opinion, this is a great visual representation of trust in each other! Spacing is specific to the athlete, all done with my feet.
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The performances we are seeing over the last 2 weeks at the NCAA level tells you what those individuals were doing during Christmas break............there was NO break! They did their job. Parents, vacation time is NOT during the middle of training.
#DABBSESSION
#bullycoaching
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We call this bully coaching 🤣🤣 We make you do things the right way for a long time, even when you don't want to 😁😁. Yeah, that's 100m.
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Good luck to all the Athletes and Coaches during this Championship season here in Texas. District, Area, Regionals and State. There is NO more fitness that can be gained! Rest, recovery, and race model adjustments are where improvements come from during this time of year!
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The last few years, college coaches have struggled to find good athletes in the 400m. My thoughts on that are 2 fold. Training for the event hasn't updated for many coaches. Athletes view it as a HARD event, and b/c training hasn't updated they are reluctant to do so.
Thoughts?
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As a coach it's good to reach out to those athletes you know maybe struggling. You should always be taking the temps of your group. Many of them struggle with asking for help, just like many of us Coaches do. We can ALL do a little more, mental health is real!
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When I watch
@marquisegoodwin
have a game like he did last night, I think about the work he puts in during the off-season (we have a lot of fun). A loss is hard to take, but it was good to see him back on the field healthy. Good luck to him and the team the rest of the season.
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High School Hurdle Coaches, I got something for you. Hopefully by this time next week, I'll be able to roll it out 😉
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Since 2016
@flashg88dwin
and I have done a lot of work in the off-season to help him continue to be one of the fastest guys in the NFL. We have a BIG emphasis on foot placement, balance and posture. It takes a lot of work to make it look effortless.
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You get a 2 for 1 today 😁 we took advantage of some high winds and got into some faster intervals. The ability to create space for takeoff by footwork between the hurdles is crucial to running fast. She did a great job of staying clean and not hitting hurdles.
#bullycoaching
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This rag tag bunch of hurdles has contributed to the building of State Champs, Natl Champs, State Records, Natl Records, World Champion Participants, Olympic Qualifiers, Pan Am/NACAC Medals. Not bad for a rogue Coach 😉
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Here are the 2 video's of the hurdle reps I tweeted about an hour ago. Splits are on the screen. Both of these ladies are unsigned 2022 seniors. Both were sub 9 in the 60H, sub 8 in the 60m, and under 25.4 in the 200m. Hopefully this visual pulls the workout together for you.
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I only have 2 spots left for this Sunday's 1st clinic, thank you DFW area. Those in Houston, Austin, San Antonio area, if you would like for me to bring a clinic to your town, we just need a location and at least 10 people to attend.
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Took my own advice and came to San Diego for a few days! Haven't coached, picked up a cone, or yelled out a time in 3 days. Still got a few more to go.
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Happy Birthday Aldrich Bailey! This was race
#4
but for many, the 1st intro to him doing the hurdles. I remember reading the comments and criticisms here on Twitter 🤔😏😉. We missed the team by 0.17 Our goal from the beginning was to make the team, so not making it wasn't an
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Didn't know I needed it until I got it. It's tough out here as a coach, mostly because it's a thankless job. But the moments when someone takes time out to say how much they appreciate what you do makes a difference.
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Based on responses, looks like I will prepare to do a hurdles clinic for athletes. Coaches will be invited and we will have our own breakout sessions. No timeline YET, just going off responses to yesterday's Tweet. I still have this thing called the Olympics, to prepare for 😉
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Before kids can bound, let's make sure they have decent strength, coordination, and understand that you land flat and NOT on the toes when bounding. Hexagons allows me to control the distance of each jump and keep everything under control.
#dabbsession
#bullycoaching
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2017 5A 100H State Champ. Coming to me, she was stuck at 14.4. We had to get rid of the rhythm that had her stuck at 14.4, as well as reteach her position going into and off the hurdle. Broke through and ran 13.9 in the summer and 13.6 as a senior.
Link in the bio, 1 day left.
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We really appreciate those who support, not only myself, but the athletes I work with!
@TexasTFXC
@PVAMUPanthersTF
@AllenGirlsTrack
@TimberviewXCTF
@CFBISD
@InsideTxTrack
@TXMileSplit
@TTFCA
#Dabbsession
#Bullycoaching
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In working w/hurdlers, many have heard the term cut step/shorten, but have never felt it. This is where "bullying" comes in 😁 We set up our accel pattern to force them to feel this action. The video slows down at the green & red cones for steps 7-8
#bullycoaching
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20m build up, 65m of controlled runs. 20m In, 15m out, 15m in, 15m out.
Not run at 100%
Covered 65m in 6.23, which equals 10.43 m/s
1 m/s = 2.237 mph
10.43 m/s = 23.3 mph
I guess
@marquisegoodwin
is still fast 😉
#Dabbsession
#speed
#NFL
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You woke up with a roof over your head, food in the fridge/pantry, a vehicle to drive, and a job to go to. May not be what you want, but you're blessed beyond measure. Wear your mask and make it a great day! Check on someone you haven't heard from, you will make their day.
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PSA🗣️ DFW area coaches don't try to get back what you may have "lost" this week by adding extra volume to your training. Play the long game and plan better during the weeks and use your meets as training sessions and you'll be good by April 😉
#bullycoaching
#DABBSession
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6 years ago this week, we did a thing 😁 I guess the other guy on the pic was alright too 😂
@Flaamingoo_
you doing alright today sir 😏
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10 years officially in the private sector and I still don't miss the uneasiness you feel this time of year. Asst coaches work HARD, and many times they can't even get a good job inside of their own office. So coaches keep supporting each other, you never know who needs it.
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When the athletes show appreciation for their coach it truly helps to shift the dynamic of the relationship. I'm appreciative of my group on yesterday, they made 40 a great day. Now time to get back to work!
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The U.I.L Championship format for track has changed, yet I'm hearing coaches training has NOT. You have to adapt. For 2021, rounds is NOT an issue. The ability to hit a fast race NOW is. These kids are about to feel what it was like running track in Texas prior to the 2000s.
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The accel. through H1 is neglected so much. Most ath. I come across have never been taught how to properly accelerate. We simulate the entire approach to H1, including the cut step. Instead of saying cut step, we force it
#bullycoach
and now the ath has a ref. point to the cue.
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If you are a coach, accept the fact that someone you coach WILL be affected with Covid-19. Pay attention, use the guidelines, protect your ath and protect yourself. Athletes, don't think it can't happen to you.
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As a young coach it took me sometime to figure this out. Fast forward to now, and I have parents who get upset because I'm not "tough" enough i.e. yell, cuss, lol. I prefer my current results 😁😉😎
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Certain parts of the job I do miss, but the reality is very few people will EVER make the $$ that goes along with the work put in on the job. You go a long time, hoping that big break to a Power 5 will come. ADs/Admins don't give a damn about paying a track coach a livable wage.
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Before you sit down and watch the Super Bowl, turn over to
@espn
and catch the
@americantrack
today.
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How the hurdlers look at me when I say we are not going to hurdle today, but work on running technique 😂 they be salty
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Thanks
@americantrack
for allowing her to compete. COVID took her last year of indoor eligibility. So she still has an outdoor, but it's tough to get into meets if you aren't on the indoor roster.
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11 yrs ago today I accepted the Men's Sprint job at UK. Because of circumstances beyond our control we only got 1 season there. However, it put me on the road to where I am today. Now I get asked about going back to that life 🤔 why would I go backwards 😉
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And the hurdling has begun! Only one person in the group has run under 15, so breaking past patterns is priority
#1
right now.
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2 weeks from today.........WICKET SPACING VIRTUAL CLINIC!
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In 2008 I was given a shot and I NEVER looked back. So grateful for the opportunities I was given at
@MeanGreenTrack
. Started in 1998 as an 18 year old walk-on and left in 2011 a complete man. Thanks
@CarlSheffieldJr
for believing in me as an ath and mentoring me as a coach!
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I LOVE IT! So many athletes, coaches, and parents need to see this. Coaches you cant rush progress. Parent's, your kid is NOT you, or the kid around the corner. Athletes, are you committed to learning and NOT taking short cuts?
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Some technical and coordination work today. Sprint tomorrow, hurdle Friday then ✈️ back to Europe this weekend to finish out the season
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300H examples
2-3 sets 200m flat, 1 min rest, start @ H4, run to finish (10-12 min between reps)
150 fast, wait 1 min, 150 over hurdles
2-3 reps, 10-12 between reps
250m over hurdles, start 5m past H1, go through finish, race pace! 1 maybe 2 reps, but full recovery (15-20 min)
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After observing the regional meets this weekend 🤦🏿♂️ I have no words. Kudos to all of you who still coach in college. It's not for the faint of heart. To console kids who gave it their all, PRd and still go home is tough. It's something you just have to live to understand.
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Yesterday, I had a hurdler run her 1st ever hurdle race. We've been working on hurdles for 3 years, but she just now put everything together. In the mean time, she has been a sprinter. I refused to allow her to race until she knew she would run 8 steps to H1 and 3 steps between.
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6 x 100m today. That's the workout! 3 loaded, 3 unloaded. 6-8 min rest.
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Not sure why EVERY YEAR people want to question
@marquisegoodwin
and his speed. His wife
@MorgannnGoodwin
is fast, the baby is FAST. Not many wives out helping secure the 💰 like Mo.......
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A "BULLYCOACHING" take on a normal sprint concept. 100m race model work. Specific to the athlete, their stride pattern/SL.
NOT universal!
20m acceleration zone
20m IN
15m out
20m IN
15m out
10m IN
10m out
#BULLYCOACHING
#DABBSession
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