Yesterday Athletics Australia had 2 of the international visitors give a training clinic here in Sydney. Here are my mental notes from it, so some things may have been missed, or not 100% correct.
After an introduction the sprinters went with Shawn and long jumpers with John. I went with the sprinters group, so can’t say what was discussed amongst the jumpers, but given there was only about 7 of them, it would have been a great opportunity.
There was about 30-35 for the sprints, a mix of athletes, caoaches and parents. Shawn started off by outlining his training warm up, and about 15 of us actually went through the warm up and drills.
[li]3 laps. Run straights, walk curves.
[/li][li]High kness with extension
[/li][li]‘All together’ from above using 3 point start
Drills are 3 * 30m. He prerfers to do drills on the track, but some others in his group use grass.
He made the point that drills to be done well, not just done. Later there was also a comment like - lazy session brings lazy results.
In their fall training they set an endurance base. This includes 3 & 400s. Didn’t sound like a full long to short plan, but more of an ends to middle. [Would like to have quizzed him more on this.]
Other comments made:
[li]Big emphasis on weights. 5 times per week, 3 lower 2 upper. Numbers drop once comps get closer. 3 weeks out.
[/li][li]No real plyometric work now. Did that in college.
[/li][li]Lots of hill work when younger from his dad, and still occasionally does it.
[/li][li]Get plenty of rest (he often fails on this)
[/li][li]Eat well. (complains the best tasting things are not always the best for you.)
[/li][li]Pre race. Sometimes likes to block out world with music, sometimes likes to hear what is going on. Started out with headphones before 100m at Sydney A series, but took them off.
He was happy to answer questions, and treated them all with respect. Came across as a relaxed person, but confident in his abilities.
This was a very informative hour. I was suprised more perople did not attend, but also happy they didn’t.
Good work Athletics Aust for organising this.