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Golden Fleece Training

@gf_training

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Coach Munsch - Elite Sports Performance Training
USATF Level 2 Certified - Sprints, Hurdles, Jumps
Head T&F/XC Coach @njitxctf

POSTS STORIES REELS

“I’m a track coach….”

Snowstorm tomorrow= see ya at practice! 😂
🌬️🏃‍♀️🏃
#trackcoach #ima #nj #snowday by @gf_training

What angles 📐do you look 👀 for?

3️⃣ places where you should see a 90° 📐

🔥SAVE - SHARE🔥
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#sprint #sprints #sprinting #sprinter #sprinters #sprinttraining #jumpnation #runningform #speed #speedtrainer #speedtraining #running #runner #runnersworld #tracknation #tracknationusa #flotrack #trackandfield #athletics #thisisathletics #track #trackcoach #speedcoach #sprintcoach #footballtraining #tracknfield #hurdles #hurdler #run #strengthandconditioning by @gf_training

🔥HURDLE DRILL PROGRESSION🔥

These drills are great for developing rhythm in young/new hurdlers.

⚡️Tag a hurdler who should use these drills⚡️
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#hurdle #hurdles #hurdler #hurdlers #hurdling #hurdlenation #hurdlegang #hurdlesquad #trackathletes #hurdletraining #track #trackandfield #tracknfield #tracknation #running #runner #runnersworld #trackcoach #athletics #flotrack #trackworkout #tracktraining #runningworkout #athletics_life #trackcoach #thisisathletics #hurdledrills by @gf_training

🔥LONG JUMP TECHNIQUE - hitch kick mid flight preparation for landing🔥
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Knees should be up together in front like sitting upright in a chair with the arms extended overhead. This will put the jumper in position to extend for the landing.
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LIKE ❤️ SAVE 🗃 SHARE ✉️ TAG @
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#longjump #longjumper #lj #triplejump #triplejumper #jump #jumps #jumper #jumpers #jumpnation #jumpersworld #tracknation #trackandfield #track #fieldandtrack #jumpsmatter #elevate #hitchkick #tracknfield #trackcoach #jumpsmatter #jumpman #athletics #coach #longjumping #thisisathletics #collegetrack by @gf_training

⚡️PROPER SHIN 📐= PROPER GROUND CONTACT = HORIZONTAL PROJECTION⚡️

HORIZONTAL SHIN ANGLE 📐IS THE 🔑 TO AN EFFICIENT START
➡️ Shin angle = chest angle ✅

EFFECTS OF A HORIZONTAL SHIN 📐:
1️⃣Ground reaction force vector will be horizontal and will project the body out horizontally.
2️⃣Ground contact will be under the center of mass (hips), resulting in conservation of horizontal momentum.
3️⃣Will be able to close the gap at the knees as foot is striking back in a negative direction, which will result in decreased ground contact time.

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#sprint #sprints #sprinting #sprinter #sprinters #sprinttraining #jumpnation #runningform #speed #speedtrainer #speedtraining #running #runner #runnersworld #tracknation #tracknationusa #flotrack #trackandfield #athletics #thisisathletics #track #trackcoach #speedcoach #sprintcoach #footballtraining #tracknfield #hurdles #hurdler #run #strengthandconditioning by @gf_training

TOP END SPEED SPRINT MECHANICS

✅Drill Progression:

1️⃣ CYCLE OVER, STEP DOWN
2️⃣ QUICK CYCLES
3️⃣ ISOLATED A-SWITCHES OVER 12” MINI-HURDLES W/ OVERHEAD STICK
4️⃣ ISOLATED A-SWITCHES OVER 12” MINI-HURDLES
5️⃣ DOUBLE HOP A-SWITCHES OVER 12” MINI-HURDLES W/ OVERHEAD STICK
6️⃣ DOUBLE HOP A-SWITCHES OVER 12” MINI-HURDLES

➡️ The emphasis of all of these drills is the high heel recovery of top end sprinting and applying force down into the ground vertically under the center of mass (hips). To accomplish this the athlete must focus on the following:

✅ Pop the thigh forward
✅ Swing leg (free leg) foot steps over the knee to create a figure 4
✅ Attack down and back
✅ Drive all movements from the hip
✅ Maintain an erect posture
✅ Arms chop down
❌ Do not kick the foot out and reach on the front side (keep the shin angle vertical)
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#trackworkout #tracktraining #trackandfield #tracknfield #track #tracknation #strengthcoach #sprint #sprints #sprinting #sprinter #sprinters #runningworkout #runner #runnersworld #trackcoach #warmup #track #speedtraining #speedtrainer #speedcoach #footballtraining #athletics #strengthandconditioning #sprintdrills #sprinttraining #dynamicwarmup #athletics #hurdles #jumpnation by @gf_training

❓What in air technique do you prefer❓

Former D2 Long Jump All-American @ondrej.rapp and Josh Norville demonstrating various techniques.

There are many techniques that can be effectively utilized in the long jump. There is not one style that fits all. It important that as coaches and trainers, we find the technique that fits each individual jumper instead of trying to teach all jumpers to use our preferred method. We must also remember the purpose of inflight mechanics, which is to counteract undesired forward rotation in the air to set-up for a landing that allows the jumper to extend the feet in front of the center of mass.

I always say, long levers are the most important thing in the air. Notice the extension of the arms. It’s all physics!!!

#longjump #longjumpers #longjumper #longjumping #jump #jumper #jumpers #jumps #jumpnation #jumping #track #trackandfield #tracknfield #fieldandtrack #athletics #tracknation #trackstar #triplejump #trackcoach #elevate #flotrack #tracknationusa #czech by @gf_training

DRILL ➡️ RUN

High knee dribble into stride for the direct transfer of movement patterns from drill into sprint. Frontside mechanics, posture and proper ground contacts continue from the drill into the stride establishing the desired sprint mechanics.
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#trackworkout #tracktraining #trackandfield #tracknfield #track #tracknation #strengthcoach #sprint #sprints #sprinting #sprinter #sprinters #runningworkout #runner #runnersworld #trackcoach #warmup #track #speedtraining #speedtrainer #speedcoach #footballtraining #athletics #strengthandconditioning #sprintdrills #sprinttraining #dynamicwarmup #athletics #hurdles #jumpnation by @gf_training

❗️LEARN HOW TO PROPERLY INTERACT WITH THE GROUND❗️

✅Drill Progression:

1️⃣ Dribble Walks
2️⃣ Dribble Switches
3️⃣ Delayed Low (Ankle) Dribbles
4️⃣ Low (Ankle) Dribbles
5️⃣ Medium (Mid-Calf) Dribbles
6️⃣ High (High Knee) Dribbles
7️⃣ High Dribbles with Arms

➡️ The emphasis of all of these drills is making ground contact under the hips with the bell of the foot (midsole to forefoot). To accomplish this the athlete must focus on the following:

✅ Dorsiflexion (toes flexed up)
✅ Negative foot speed (foot actively sweeping back under the center of mass)
✅ Driving all movements from the hip (both flexion and extension)
❌ Not kicking the foot out (keep the shin angle vertical)
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#trackworkout #tracktraining #trackandfield #tracknfield #track #tracknation #strengthcoach #sprint #sprints #sprinting #sprinter #sprinters #runningworkout #runner #runnersworld #trackcoach #warmup #track #speedtraining #speedtrainer #speedcoach #footballtraining #athletics #strengthandconditioning #sprintdrills #sprinttraining #dynamicwarmup #athletics #hurdles #jumpnation by @gf_training

⚡️PROPER SHIN 📐= PROPER GROUND CONTACT = HORIZONTAL PROJECTION⚡️

HORIZONTAL SHIN ANGLE 📐IS THE 🔑 TO AN EFFICIENT START
➡️ Shin angle = chest angle ✅

EFFECTS OF A HORIZONTAL SHIN 📐:
1️⃣Ground reaction force vector will be horizontal and will project the body out horizontally.
2️⃣Ground contact will be under the center of mass (hips), resulting in conservation of horizontal momentum.
3️⃣Will be able to close the gap at the knees as foot is striking back in a negative direction, which will result in decreased ground contact time.

🔥SAVE - SHARE🔥
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#sprint #sprints #sprinting #sprinter #sprinters #sprinttraining #jumpnation #runningform #speed #speedtrainer #speedtraining #running #runner #runnersworld #tracknation #tracknationusa #flotrack #trackandfield #athletics #thisisathletics #track #trackcoach #speedcoach #sprintcoach #footballtraining #tracknfield #hurdles #hurdler #run #strengthandconditioning by @gf_training

🔥Hurdle walk over routine with med ball overhead🔥

This is a great little routine to incorporate into your training to strengthen the hips and also improve hip mobility and postural integrity.

⚡️Tag someone who should try this routine⚡️
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#trackworkout #tracktraining #trackandfield #tracknfield #track #tracknation #football #sprint #sprints #sprinting #sprinter #sprinters #runningworkout #runner #runnersworld #trackcoach #warmup #track #speedtraining #speedtrainer #speedcoach #footballtraining #athletics #strengthandconditioning #sprintdrills #sprinttraining #dynamicwarmup #athletics #hurdles #jumpnation #mastersathlete #hurdlesdrills by @gf_training

Justin answers questions and shares inspiring words with the student athletes at NJIT

#olympics #trackandfield #trackandfieldolympian #trackcoach #trackcoaching #100meterdash #100meters #4x100m #relays by @gf_training