Stay healthy and strong. Rest Well this Break–Resist the temptation to pull that all-nighter playing RoCraft or World of Duty online with your buddies. Binge that new TV show, sure, but do it during the day and early evening. Consistent sleep sleep patterns have a huge positive effect on your progress as an athlete. Make Healthy Nutritional Choices– In addition to the obvious importance of making healthy choices with regard to alcohol, nicotine, and other illicit substances, go out of your way to stay well-hydrated and eat healthier foods. Try to shop around the edges of the grocery store. Get more vegetables and fruits into your diet. If it seems like it comes from a farm and will expire soon, it's probably better for you than if it seems like it came from a factory. Get stronger. Or at least, maintain your fitness. Those who can be at the school for practices (M-F, 8:49 to 10:30am), it'll be worth your time to get both the workout and the small-group technique instruction. If you can't be at practice, some ideas are below, but most importantly, be active. Distance Crew & Dashers– If you can, each day you should get out and do 10-15min at conversation pace, then do our mobilities routine and the sprint drills. Do a few (3 or 4) striders (powerful strides, tall and strong for about 20 seconds). And finish with the SAM (strength and mobility) routine. Have more time and energy? On a couple of the days, before you SAM do a longer run at conversation pace. If you still want more, send an email to Coach Sponsler and he'll help you out. Sprinters, Hurdlers, Jumpers, Vaulters, Throwers– Do push ups and some core work each day. This can include leg lifts, crunches, and planks of all sorts. Do our sprint drills. Teach someone else the drills we do. Then, do five or so ins-and-outs: use about five seconds to build up to full speed, then you'll go five seconds at full speed, take your foot off the gas and coast to a stop in about five more seconds. Get nerdy about your events. As you scroll through the social media or whatever, remember that there are some really good (and really bad) content creators out there. Just because it looks good and they sell their ideas well doesn't mean it fits with how we do things. That being said, look for ways to study up on your events, get training ideas, and look for technical cues that may be helpful. If you have questions or just want to share, email a link to Coach Sponsler. Here are some of our favorites: Pole Vault– Shawn Francis/Team Hoot Shot/Discus– two sources: Arete Throws Nation, and Elite Throws Coaching Distance/Dash– Coach Jay Johnson Sprints– Latif Thomas, Vince Anderson Hurdles– The Hurdle Academy/Steve McGill and Hector Cotto Most of these folks have a strong presence on YouTube and their web sites. Some are also on Instagram and Twitter and other socials. Return from Spring Break rested and refreshed. April and May will go by in a flash. Start strong, finish stronger.
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March 2023
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