Cathedral Track and Field 2020

I was going through some videos of great drills to do. The Arete Throws Nation page on YouTube is great for anyone who is throwing or would potentially want to throw. I have used a lot of the 6 pillars of throwing at practice, so all you throwers take a look at their channel. Also, I found a video that really got me pumped to see all of you go out and compete. I will post that video. The video will also make anyone who says throwing is easy, to question that.

Good morning everyone! What I posted below is a copy/paste with a few changes from our last meet which was almost 2 weeks ago. If you’ve been consistently putting in the practice work, go 100% on the events that you are able. If you haven’t been consistent, that’s okay, but put yourself in a position where you can compete but not into an injury situation. In other words, be smart!

Sprinters, Hurdlers, Jumpers, Vaulters, Throwers:

Put yourself in 4 events today.

Meet preparation:
VIDEO
Find a video of a college or Olympic athlete performing the event(s) that you plan to compete. Watch it and study the finer details (power knee, foot placement, arm angles, tall chest, etc.)

MENTAL TRAINING
This mental training is just as important as they physical training on practice days. Your body will try to perform the way your brain is thinking.
Lay on your back, close your eyes, take a minute or two to deep breathe, and using your 5 senses (sight, sound, taste, touch, & smell) I want you to imagine yourself performing the way that athlete did. Spend 1 -2 minutes on this. Use your mind to make it feel real for your body and perform the following while still laying on your back and pretend you are at the Little Falls track today. Now spend at least 5-10 minutes on this on the following.
– In your mind, simulate packing your bag, checking your spikes the night before, riding the bus to Little Falls, making camp with your team, team lap and prayer, jogging more laps and other warm up drills with your event group.
– Perform your event. Imagine being that previous college/Olympic athlete and put yourself in their shoes (spikes) as you perform your event. If you are competing in a field event, perform the 3 jumps, throws, or moving the bar up in the HJ and PV.
– Also mental train your warm up and cool down. If you have another event, warm up, compete, cool down again. If you have concurrent events going on, plan how you will balance those multiple events.

COMPETITION
If possible do this on a soft surface. The tracks we compete on are softer than the roads we run on in practice.

Do your warm up and any drills that your coach would normally suggest. Make sure you are very warm and completely ready to perform. Keep your warm clothes on until ready to “compete”. I know it will be over 60 degrees today, but take care of your body always.

Sprinters, hurdlers: Mark out your distance and compete 1 time at 100% effort. Hurdlers: Are you able to set up any sort of barrier(s) that would collapse and not hurt you if you clipped them?

Throwers: Do you have anything 8 pounds (girls) or 12 pounds (boys) that you can throw (both shot and discus)?

Jumpers: Follow Jason’s suggestions for today -
Measure some Standing Long Jumps or Standing TJ. 3-4 of each like a meet.
In addition, they can do 2 sets of 10 of:
1) Squat jumps or Box jumps ( if they have a safe option for an elevated surface 12-24”)
2) Scissor jumps – with one foot up on a 12-18” step or platform, push off the top foot, jumping as high as they can, switching feet on the way down in prep for next rep with opposite foot.
3) 20 meters of Repetitive take offs focusing on last step being short for higher vertical.

Vaulters: Stay safe and stay away from vaulting. :) Do run throughs like you would at a meet to get your steps down. Are you able to hang from a pole at a park or a strong rope and simulate some of the movements once you take off.

Today would be our second official race of the season. So go out there today and give it a go! Push yourselves as if you are racing in front of a large crowd , and have competition.
I know it can be difficult to push yourself like you would in a race, however, one helpful tip is to accept the fact that you will be in pain the majority of your workout. Once you accept that, you can move forward in pushing yourself.
Today’s order of videos is: 1. “Encouragement” followed by your respective training group video.
Don’t forget to get in contact with your small groups. Don’t put all the pressure on the captains to get in contact first. You can all chip in by bringing encouraging words today! Todays a great day to be a leader!
Have a great day! Proud of you ,
Coach Patrick

What a great day to be outside!

Keep your hydration in check every day. The water you drink today will be in the fibers of your muscles for tomorrow. Always stay ahead of the game. In comparison, that’s why we are staying mentally and physically ready for performances with workouts for you. We want to be ready to compete even though we don’t know how our season will conclude. It’s best to be ready than try to play catch up. If you are a bit behind with our workouts, that’s okay. Jump on board, we’re minimally 1 month away from the earliest time that we’d compete. Just look back at the workouts (announcements) posted when this site first started up.
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Today’s workout – (Tomorrow would have been our first outdoor meet in Little Falls) – pre-meet workout
- Warm up jog of 10-15 minutes
- Dynamic stretches
- Wickets and Stick drills
- 3 × 30m flys (accelerate to first marker, sprint for 30 meters, decelerate)
- Static stretches

It’s Monday! Start of a new week. Let this be the week where some of you get back on track. (Pun intended) You can do this !!!
For others who have been consistently putting in the work, nicely done and keep going strong!
Today’s goal for practice is to get both your body and mind ready for another week of isolated training. Try to find the benefits that come from this current global situation. Perhaps some of you are beginning to see how capable you are, others maybe are finding out what a blessing teammates and a team are. No matter where you are in the whole thing, just know that you can do whatever you put your mind to. So consider making that mindset a positive one.
I used three words in today’s “Encouragement” video.
1. Toughness: the ability to deal with hardship or to cope in difficult situations.
2.Gratitude: the quality of being thankful; readiness to show appreciation for and to return kindness.
3.Grit: courage and resolve; strength of character.
These three qualities hold the keys to how you will be able to achieve a season of isolation.
Toughness: to address the hardships, gratitude: to be thankful for your health and ability to run/ thrive, Grit: to expose your character to yourself.
Character isn’t tested in still waters, but rather in the storm. Some of you need to hear that you can weather this storm, now go on and start by accomplishing Monday!
Watch :”Encouragement” video, followed by your respective training video. You got this.
Coach Patrick