I’ve had dozens of inquiries about shin splints, hamstring injuries, and generally injury-prone sprint groups in this, our first pandemic track season.

The view from 30,000 feet... “Why does this surprise us?”

Contributing factors (thread)

1) For some kids, it was nearly 5️⃣0️⃣0️⃣ days since their last track meet.

2) Sprinting is the most EXTREME exercise in the human experience.

3) Running is not sprinting.

4) Many of our best male athletes spent the LONG off-season as body-builders.

5) 🏋️‍♀️ and body armor are critical for injury prevention in collision sports. However, body-building, weight gain, and flex-posing 💪 are recipes for ⬆️ exposure to many non-contact injuries. Strong muscles can put ⬆️ stress on connective tissue (tendons, ligaments, bones, etc) ⬇️
6) In Illinois, 🏀 overlapped with 🏈 and 🏈 overlapped with 🏃.

No breaks.

No recovery.

Growth stunted.

Tons of injuries.

Throw in trainers, private coaches, AAU, and 7 on 7... did we really think kids would stay healthy?

So, we have track teams with half of our athletes SOFT and under-trained, the other half HARD, but over-trained.

What do we, as track coaches, do? Ignore it?

1) Make *survival* your mission this spring.

2) No one sprints more than 3️⃣ days per week, including meets.

3) 4️⃣ day work-week for sprinters. Do minimum dose X-Factor work on non-sprint days. Block starts and low-impact handoffs qualify as X-Factor.

4) Health trumps workouts.

No one practices with sore shins‼️

No one practices with sore hamstrings‼️

The more your athletes know that you *care* about their health, the better athletes they become. 🙂

5) Jump practice... max 3️⃣ days per week). Only jump when healthy.

6) Limit hurdling.

⬇️ impact hurdle drills 👍 when healthy.

⬆️ speed hurdling should never be over more than 2-3 hurdles in one rep. 90% at 2️⃣. Never more than 4 reps. Never more than 3️⃣ days/week including meets. High speed = spikes, video, and ⏱.

(slow hurdling is stupid)
Jump days, hurdle days, sprint days, and meet days are all the same. Total of 3️⃣ per week, max. Even 3 will be too much for some kids. ONE is too much for unhealthy athletes.

Don’t burn the steak!


7) Back off and “just run” in practice? ⬆️ volume and ⬇️ sprinting? Didn’t Clyde Hart keep sprinters healthy with tons of tempo runs?

If anyone thinks the answer to injury problems this spring is stretching, a mile warmup, 10x200, and a mile cool down, we can’t be friends.

8) MORE SLEEP‼️ We recover, repair, and grow when we sleep. #Dopamine #Testosterone

9) RPR‼️ If 5 minutes of RPR a day would prevent almost all soft tissue injures and improve performance, would that be something you’d be interested in?


Make performance your mission.

Your best athletes don’t have to run in 4️⃣ events. They don’t have to run in every damn meet.


• • •

Missing some Tweet in this thread? You can try to force a refresh

Keep Current with Tony Holler

Tony Holler Profile picture

Stay in touch and get notified when new unrolls are available from this author!

Read all threads

This Thread may be Removed Anytime!


Twitter may remove this content at anytime! Save it as PDF for later use!

Try unrolling a thread yourself!

how to unroll video
  1. Follow @ThreadReaderApp to mention us!

  2. From a Twitter thread mention us with a keyword "unroll"
@threadreaderapp unroll

Practice here first or read more on our help page!

More from @pntrack

29 Apr
We started the Hunt "TrackTown" invite in 2014. We've always taken a pic of the MVPs. In this thread, you will see them all.

💥 2014

S - Dan Lathrop (3200 9:06.21)
N - Manny Boffah (HJ 6'7")
E - Shederick Majors (100/200 10.75, 21.84)
C - Luke Winder (PV - 17'3") Image
"TrackTown" 2015

E - Christian Glass (100/200/400 10.78, 22.45, 51.29)
C - Kahmari Montgomery (100/200 10.67, 21.16)
S - John Partee (1:56.99 in 800)
N - DeVaughn Hrobowski (300 INT meet record 39.48)

@TrAckIsMine17 400m National Champ 2018, NCAA Champ 2019. 💥 PR 44.23 Image
"TrackTown" 2016

E - Prince Smith (110, 300 15.69, 40.76)
C - Mike Lyons (HJ, 6'7.5")
S - John Partee (800/1600 1:58.21, 4:26.96)
N - Jack Sebok (1600/3200 4:28.96, 9:47.13) Image
Read 7 tweets
5 Apr
Here's a thread to answer a question I get on a regular basis. Especially from 🏈 coaches.

How many sets and reps do you do in an X-Factor workout?

This will drive 🏈 coaches nuts...

There's lots of standing around in an X-Factor workout. In order to have high outputs, you can't be focused on the tempo.

I tell people that 80% of my athletes are standing around resting, watching, and waiting to do the next rep.
This goes against everything we've been taught as teachers and coaches.

Keep them busy!

Constant activity allows us to control behavior!

You can't rock the boat when you are busy rowing!

Hard work!


But, John Wooden said "Never mistake activity for achievement."
Read 7 tweets

Did Thread Reader help you today?

Support us! We are indie developers!

This site is made by just two indie developers on a laptop doing marketing, support and development! Read more about the story.

Become a Premium Member ($3/month or $30/year) and get exclusive features!

Become Premium

Too expensive? Make a small donation by buying us coffee ($5) or help with server cost ($10)

Donate via Paypal Become our Patreon

Thank you for your support!

Follow Us on Twitter!