ATHLETICS COACHING(ZAMRI AHMAD)

ROLES OF COACH As a teacher As a trainer As an instructor As a motivator As a disciplinarian As a manager As an administrator As a publicity agent As a social worker As a friend As a scientist As a student

- IAAF Coaches Education and certification System

Training Principles – Tudor O Bompa

Law of Overload FITT principle

Law of Specificity

Law of Reversibility

Training Quality – Tudor O Bompa

Physical Fitness ComponentsHealth Related components - Charles B. Corbin  Cardiovascular Fitness:

The ability of the circulatory system (heart and blood vessels) to supply oxygen to working muscles during exercise

Body Composition: The relative percentage of body fat compared to lean body mass

(muscle, bone, water,etc)

Flexibility: The range of movement possible at various joints.

Muscular strength: The amount of force that can be produced by a single contraction of a

muscle

Muscular endurance: The ability of a muscle group to continue muscle movement over a

length of time.

Conts…Skill Related Components: Speed:

The ability to move quickly from one point to another in a straight line

Agility The ability of the body to change direction quickly

Balance: The ability to maintain an upright posture while still or moving

Coordination: Integration with hand and/or foot movements with the input of the

senses.

Reaction Time Amount of time it takes to get moving.

Power: The ability to do strength work at an explosive pace.

Interdependent among Biomotor Abilities – Tudor O Boompa

ATHLETICS EVENTS

SPRINTS 100M,200M, 400M, 4x100M,4x200M, 4x400M 100M ,200M, 400M hurdles

JUMP LONG JUMP HIGH JUMP

THROW SHOT PUT DISCUS JAVELINE

WALKING

TRAINING SEQUENCES

WARMING UP GENERAL STRECTHING SPECIFIC STRECTHING GENERAL DRILLS SPECIFIC DRILLS TRAINING LOAD RECOVERY , REST COOLING DOWN

DRILLS

Sprint Hurdle Baton High jump Long jump Shot put discus

Relay Baton

Hurdles

High Jump

Long Jump

Shot Put

Discus Throw

Sport Injuries and Rehabilitation

“ Prevent is better than cure “ Prevention through skill Prevention through fitness Prevention through nutrition Prevention through proper

warming up and stretching Prevention through environment Prevention through treatment -

RICE

Nutrition & Energy Fuels

Energy Fuel Carbohydrate Protien Fat

RDA

http://www.food-faq.net/food/food pyramid

Energy System Rate & training heart RateVo2 max & training heart Rate`̀ Anaerobic

Anaerobic a lactic Anaerobic latic

Aerobic

Training Cycles - Periodization

Messo cycles Micro cycles

Muscles fibers

fast twitch fiber Slow twitch fiber

Skeletal muscle

Safety and Precautions

References

Bompa, T.O (1999). Periodization: Theory and Methodology of Training (4th Ed). Champaign: Human Kinetics.

Corbin, C.B and Lindsey R (1997). Concepts of Physical Fitness With Laboratory. Toronto: Brown & Benchmark.

Powers S.K and Howley E.T.(2009). Exercise Physiology. Theory and application to fitness and performance. (7th ed). Boston: Mc Graw Hill.

Thompson Peter J.L. (1991) Introduction to Coaching Theory, IAAF. Croydon, England.

MAAU/NSI Coaches Education and Certification System, Level 1

THANK YOU