Ryan O.

I am a highly dedicated and experienced Track and Field Coach specializing in Hurdles, High Jump, Mid-Distance, and Sprints. With over 15 years of coaching experience, I have developed a passion for helping athletes achieve their full potential. Currently, I serve as the Head Women's Track Coach at Archbishop Mitty High School and coach at Max Velocity Prep Youth Track Club.

Over the past 5 years as a head coach at the high school level, I have coached numerous athletes to section titles, particularly in hurdles. My work with youth athletes has also produced USATF All-Americans in hurdles and multi-events. With more than a decade of experience in club track, I focus on creating individualized training plans that cater to each athlete’s specific strengths and areas for improvement.

I am USATF Level 1 Certified, Safesport Certified, a Mandated Reporter, and hold NFHS certification. My coaching philosophy prioritizes not only technical mastery but also the overall development of the athlete, incorporating strength training and mental preparation to ensure well-rounded success.

In high school, I was a successful track & field athlete, specializing in the jumps. I earned league and section honors in both the triple jump and high jump, which were the highlights of my high school career. Although I excelled in track & field, I went on to compete in golf at the NCAA Division II level at Paine College, further expanding my athletic experience.

As a coach, I have had the privilege of developing numerous athletes who have gone on to achieve great success. I've coached multiple athletes to win high school section titles in the women’s 100-meter hurdles and men’s 110-meter hurdles. Additionally, several of my athletes have earned USATF All-American honors in various events, including the multi-event, 80-meter hurdles, 100-meter hurdles, and high jump. My passion for coaching lies in helping athletes reach their full potential and achieve their goals, both on and off the track.

Here’s a detailed sprint hurdler coaching session plan for a speed endurance day:

Session Objective:
- Focus: Speed endurance with a combination of hurdle technique and sprinting.
- Goal: Improve athlete's ability to maintain speed over hurdles and through a 200m sprint while focusing on proper form and endurance.

Session Breakdown:

1. Warm-up (10-15 minutes)**
- 2 laps jog: (800m) Easy pace to gradually increase body temperature and prepare muscles for dynamic movement.

. Dynamic Stretching (10 minutes)
- Focus areas: Hamstrings, quadriceps, hip flexors, calves, and shoulders. Perform dynamic stretches such as:
- Leg swings (forward and side-to-side)
- Walking lunges
- Arm circles and torso rotations
- High knees and butt kicks

3. Hurdle-specific Warm-up Drills (10-15 minutes)
- Drills: Target hurdle mobility and technique to prepare for the workout.
- A-walk/A-skip over hurdles: Focus on lead leg action and trail leg recovery.
- Hurdle walkovers: Step over the hurdles for hip mobility, alternating legs.
- Quick steps over mini-hurdles: Focus on foot placement and hurdle rhythm.

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Main Workout:

4. Hurdle Reps (100/110m hurdles)

- 2 reps over 1 hurdle
- Distance between hurdles: Standard competition distance.
- Goal: Focus on explosive starts, technique, and speed over the hurdle. The rest between reps is the walk back to the starting line.

- 2 reps over 3 hurdles
- Hurdle spacing: 7.5 meters apart (adjust for hurdle rhythm and acceleration).
- Rest: 3 minutes between reps.
- Goal: Maintain good hurdle form while increasing speed endurance over multiple hurdles.

- 2 reps over 5 hurdles
- Hurdle spacing: 7.5 meters apart (maintain rhythm).
- Rest: 5 minutes between reps.
- Goal: Challenge speed endurance and form through a longer series of hurdles, focusing on maintaining speed and technique.

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5. Sprint Endurance Reps (200 meters)

- 2 x 200 meters flat
- Goal time: 26 seconds (adjusted based on the athlete's level).
- Rest: 6 minutes between reps.
- Objective: Build endurance while maintaining proper sprint form, aiming to hit the target time.

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Cool-down (10-15 minutes)

6. Jog & Stretch:
- Cool-down jog: 2-3 laps at an easy pace to gradually lower heart rate and flush out lactic acid.
- Static stretching: Focus on key muscle groups (hamstrings, quadriceps, calves, hip flexors, lower back). Hold each stretch for 20-30 seconds.

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Notes:
- Ensure athletes focus on hurdle technique in each rep and maintain proper sprint mechanics in the 200m reps.
- Adjust rest periods and rep times as needed based on individual athletes' conditioning levels.
- Emphasize recovery during the cool-down to prevent injury and aid in muscle recovery.

This session balances hurdle rhythm work with speed endurance to ensure that the athlete can maintain form and speed throughout a race.