Wallace Santee - Coaching Philosophy, Training Programs, and Relay Strategies
Discover the coaching philosophy and training programs of Coach Wallace Santee from Eagle's Landing High School, along with relay strategies for 4x100 and 4x400 races. Learn about his approach to coaching, race planning, and effective workout examples.
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Presentation Transcript
Long Sprints & Relays Wallace Santee Head Coach Eagle s Landing High School wallace.santee@henry.k12.ga.us
Coaching Philosophy Tell them what you want them to do Show them how to do it Support them in doing it their best
Old School Ways Coach Andrew Blanks Team First Self New Technology Old Tech know how The Body
Training Programs State Meet is always the end goal More meters early Separate long sprinters from short sprinters Train for multiple events Get times in training and set goals Be willing to change practice Have backup plans for weather
Have a race plan - - - - Walk them through the race Explain how the body will feel Explain how to overcome those feelings Explain the importance of recovery The Break Down -The start - Down the back straight- - Going into the last 200 - The finish
Race Plan Fast Start The Float Going into the last 200m Coming out of the curve The finish Breathing
Relays It is not about having the 4 fastest on the relay It s about having the 4 that will fight as 1.
4x100 Relay Hand off is the most important aspect First leg set the race Second leg is strong Third leg best in the curve Forth leg has power The 4x100 relay can be used as a speed workout
4x400 Relay Hand off are very important First leg is strong, great at holding speed after getting out the start Second leg is a closer Third leg is a catcher Forth leg is the beast It is not about having the fastest 4, but having 4 that will fight as 1.
Workout Example (early) Ladder 4x100-200-300 speed 2 minutes rest 3x150-100 and 10 x 75 on grass or hills Interval Workouts 8x250 @ :39-:45 2 minutes rest, flys off the curves 6x100 @ speed 1.5 minutes rest, 4x200 @ 2 minutes rest, 1x300 top effort
12 Week Training Progression All sprinters together on Monday Funday Typically the most difficult workout of the week Tuesday Speed work/ Exchanges/ Blocks Wednesday Speed endurance example (early) 10x300 @:48 - :56 2 minutes rest Thursday Intervals/ example (early) 2 x 100 / 200 / 300 / 200 / 100 Friday Meet Prep 8 x 150 lots of exchanges and blocks
When Your Legs have Done All They Can, Let Your Heart Do The Rest Questions
