Elitetrack: Sport Training & Conditioning

06 FEB 2006

I will be starting my heptathlon journal here. I coach female high school athletes in Stellenbosch, South Africa.

For a start

The photo sequence shows one of my heptathletes, Nicola throwing a PR of 35.09m in the javelin. She is only 15 years old, so I think 35 is decent, but Iâ??d like to push her up to 40m. Her technique still has many flaws and Iâ??d appreciate it if the experts could please comment and give some pointers.

TUE FEB 7

Yesterday was javelin day with a specialist coach called De Bois du Toit. I will only see the athletes again this afternoon for long jump training.

WED FEB 8

We had a nice and relaxed session doing 2 sets each of 12x pop-ups and 12x pop-ups off a 20cm box working on flight mechanics. Nicola did especially well today, all her jumps were of high quality.

THURSDAY 9 FEB

The athletes had a quality speed session, doing 3x3x30m @ 100% with walkback recovery. This was followed by 12x short run pop ups and 12x long jump sit down landings.