Jarron Jackson

4/30/14
Notebook
Long Jump/Triple Jump
Equipment Needed: Sand pit, Measuring Tape, LJ/TJ spikes, Regular sticky tape, 2
Rakes
Techniques: Run-through, Hitch-kick, Glide, Landing
Drills: Take-off drill, Bounds, Standing broad jump, Power skips
Coaching Points: Height, Knee Drive, Speed

All Sprint Events (100m, 200m, 400m)

Equipment Needed: Track spikes, Starting Blocks
Techniques: Good running form, dorsiflex the toe, leg at 90
Drills: Running, Multiple Sprints (4x 300, 5x 200)
Coaching Points: Acceleration, Drive, Max Velocity Phase

Throwing Events (Discus, Javelin, Hammer, Shot Put)

Equipment Needed: Throwing shoes, Javelins, Hammers, Shot Put balls, Throwing
Cage, Toe boards
Techniques: Glide, Rotational Throws
Drills: Medicine Ball throws, Short sprints (50/60m), Multiple throws a day,
Overthrowing heavier weight
Coaching Points: Technique over strength

Middle Distance (800m, 1500m) & Distance (5000m, 10000m)

Equipment Needed: Track spikes, Stopwatch, Lap Counter, Heart Rate Monitor
Techniques: Good running form

Drills: Long mile runs

Coaching Points: Conditioning

4x100 Relay
Equipment Needed: Track spikes, Baton
Techniques: Blind Exchange
Drills: Indian Runs, Full Exchange Run-throughs
Coaching Points: Right steps, always sprint through exchange zone

4x400 Relay
Equipment Needed: Track spikes, Baton, Stopwatch
Techniques: Open Exchange
Drills: Short exchange run-throughs
Coaching Points: More Important to get the baton around then speed

Pole Vault
Equipment Needed: Pole Vault mats, 2 Standards, 1 Pole Vault pole, Pole Vault
spikes
Techniques: The Grip, A`pproach, Take off, Pole Carry, Transfer, Swing & Extension,
Turn & Clearance
Drills: Pole runs, Run-throughs, Rhythm runs
Coaching Points: Technique is key, Injury Prevention

Hurdles (100/110HH, 400IH)

Equipment Needed: Hurdles (Different heights), Track Spikes
Techniques: Lead Leg, Trail Leg
Drills: 0-1-2 drill, Decline trail leg drill, Slow trail leg,

Coaching Points: A Sprinter before a Hurdler