Growing a Positive Culture

Doug Petrick- Upper St. Clair High School

 Markers of Culture
● “Vibe” at Practice & Competitions
● Training Structure
● Delivery by Coach
● Opportunities for Growth
What is important in a positive culture?
Taking care of people is important.
Coach Laurie Henes, NC State

Building up your teammates no matter how your own training or

racing is going. Celebrating those who are doing well and checking
in on those who are struggling.
Savannah Shaw, NC State
What is important in a positive culture?
Pride, Tradition, & Family: Develop relationships that foster
a mutual respect, love, and support of each other that
positive culture will ooze out of every individual.

Positive culture is always organic and must come from

within, if it is forced or inauthentic it will not grow.

We all just want to fit in or be a part of something greater

than ourselves.

Coach Brian Fleckenstein, Norwin HS

 Quick Context for USC TF XC…
Physics Teacher: Upper St. Clair High School

● Public High School in Southwest Pennsylvania (Pittsburgh)

● Enrollment: 1350 students (9th-12th grades)

XC/TF Coach: Upper St. Clair High School

● Fall Cross Country (with Coach Chermak)

● Indoor Track & Field (with Coach Cosgrove, Coach Wagner)
● Spring Track & Field (with Cosgrove, Wagner, Yarosh, Rodgers, Kurzawa,
Cafaro)

Formal Education

● 2000: Bachelor of Architectural Engineering (Penn State)

● 2002: Master of Arts Teaching (Cal U of PA)
 2014-2015 Shift in Culture
● Timing
● Catalysts & Buy In
● Subtle Changes
Cross Country District Championship Results: Upper St. Clair
Data Snapshot: Culture Shift Results started to appear 2014-2015
USC Girls USC Girls USC Boys USC Boys
AAA District Place Ave. Time District Place Ave. Time District Meet Location

2022 8th out of 29 21:07 4th out of 24 17:38 Cal U

2021 6th out of 29 21:29 5th out of 31 18:26 Cal U

2020 8th out of 29 20:47 10th out of 30 17:38 White Oak Park (pandemic)

2019 3rd out of 30 20:49 8th out of 30 17:58 Cal U *Girls Team to State
2018 4th out of 31 20:39 4th out of 31 17:20 Cal U
2017 5th out of 34. 20:02 9th out of 32 17:45 Cooper's Lake new
2016 10th out of 32 21:31* 10th out of 33 18:02 Cooper's Lake old
2015 13th out of 35 21:48 10th out of 31 18:16 Cooper's Lake old
2014 23rd out of 34 22:33 14th out of 28 18:08 Cooper's Lake old
Track & Field District Best Marks by Year: Upper St. Clair
Data Snapshot: Culture Shift Results Started to Appear 2015-2016

USC TF 800m Individual 1600m Individual 3200m Individual 4x800m Relay

Boys Girls Boys Boys Boys
AAA Girls Best Best Best Best Girls Best Best Girls Best Best
2022 2:33.29 1:58.24 5:15.65 4:26.31 10:59.11 9:39.82 10:15.92 8:26.65
2021 2:19.67 2:12.50 5:37.40 4:39.43 11:36.52 9:53.91 9:56.34 8:53.47
2019 2:16.84 1:58.85 5:23.80 4:29.03 12:13.21 9:43.47 10:01.55 8:17.73
2018 2:14.85 1:58.40 4:49.51 4:32.40 11:19.96 9:56.20 10:45.01 8:29.17
2017 2:18.22 2:03.62 4:53.34 4:34.10 11:02.26 10:15.32 10:56.12 8:29.95
2016 2:30.35 2:02.17 5:06.39 4:24.39 12:39.95 9:59.76 9:57.51 8:26.71
2015 2:34.37 1:58.57 5:35.30 4:38.93 13:02.71 10:11.98 10:14.31 8:30.79
*Pandemic 2020: Cancelled Season
 Grow a Positive Culture:
Actionable Items as a Coach
1. Improve Communication
2. Play the Long Term Game
3. Utilize Progressions
What is important in a positive culture?
Communication provides a safe space in the
team as a whole when you are able to talk about
your thoughts and feelings to your teammates
without fear of judgement.

Juliana Fiori, Wooster

What is important in a positive culture?
Being honest in communication helps in establishing
common goals.

It’s important to be approachable- student athletes are not

likely to problem solve with someone they find intimidating.

It’s imperative to get to know the athletes as individuals.

This allows both parties to understand one another’s value.

Getting to know and value all members of the team does not
happen without effective communication. -

Coach Maureen Chermak, USCXC

 #1-Improve Communication
Why?
● Athlete, Coach Connections
● Iterative Process
○ Say it & Process it
○ Reflect on it & Learn from it
● Decision Making Skills
● Athlete Long Term Growth
Both Verbal & Physical Communication
 #1-Improve Communication
How?
● Provide Choice, Create Groups
● Utilize Spaces “in between the notes” to Chat
○ During Self/Group Selection
○ In between Chunks
○ Post Workout, Post Competition
● Begin Small
○ Then Calibrated Questions (Chris Voss)
○ Build Trust
State Meet, post-race, November
 #1-Improve Communication
What does it look like?
● Training Structure
○ Chunked Workouts
○ Provide Choice
● Flow of practice
○ Social Component: Hello/Goodbye
○ Groups
● Post competition discussions
○ Authentic Conversations
○ Timing is everything
 #1-Improve Communication
What does it look like?
Groups (Small vs. Large)

● Self-selected (specialty, ability, fitness)

● Coach-selected (purposeful)
● Group-selected (emerge during workout)

Training

● Social Needs: Speed Development, Strides at End, Non-Running Work

● Chunked Workouts: Blends, Workouts in Parts, Reps @ Race Pace
● Tiered Minutes: Fartlek, Broken Threshold, Progression Run, Long Run
 #1-Improve Communication
What does it look like? BROKEN THRESHOLD WORKOUT
DAY 2 of Practice- THRESHOLD RUN MIX Bands & LM & LS; 2 easy laps; Speed Development
2x150m accels; SKIPS Forward & Backwards

"Broken Threshold" Run- You pick the total amount of time: 15, 20, 25, or 30min Total. NOTE: For
THRESHOLD Pace- slightly slower than 5k pace (20-40 slower per 5k mile splits; for example
20min 5k- 6:26min/mile = pace is 6:46-7:06min/mile). Be conservative if in doubt about your
THRESHOLD pace. EASY pace is exactly what it sounds like- a warm up run pace.

15min= . = 5min easy + 5min THRESHOLD + 5min easy

20min= . = 5min easy + 5min THRESHOLD + 5min easy + 5min THRESHOLD
25min= . = 5min easy + 5min THRESHOLD + 5min easy + 5min THRESHOLD + 5min easy
30min= . = 5min easy + 5min THRESHOLD + 5min easy + 5min THRESHOLD + 5min easy + 5min THRESHOLD

(figure 8's cool down? 1-4 reps EASY) 1x 120m stride @ 800m race pace; 2 easy laps; hurdle
mobility drills; pedestals 4 ways with 40sec; myrtle

1st week of Indoor TF Practice- Thurs 12/1/22

 #1-Improve Communication
What does it look like? Broken Threshold
1) CHOICE: 15, 20, 25, or 30 min broken threshold on track finish at different times.
2) Walk to pole vault
apron & Chat.
1
3) Think about 1-4 fig
8’s choice. Walk to
2 end of jump pits &
Chat.
4
4) CHOICE: Select
3 quantity of Figure 8’s
5 on turf:
● 1 easy
● 2 steady
● 3 threshold
● 4 xc Pace
5) Walk slow on the turf to the 100m start, then run 100m fast with great form & Chat.
 #1-Improve Communication
Coach Communication vs. Athlete Communication
1) Verbal: Coach to Athlete- Choice= “If you are a 1) Visual: Coach to Athlete- Running Mechanics,
�� new athlete, I would ___” “If you have been on the
team for 2 years & feel great, I would ____” “If you
��Shifting Gears, Self -Selecting Packs

didn’t get much sleep last night & feel terrible, I would 2) Verbal: Athlete to Athlete- Small talk and/or
____”
��processing the what happened or is coming up in
between workout pieces
2) Verbal: Coach to Athlete- Pace=“Threshold
Pace=Gear Below 5k Race Pace=Comfortably 3) Verbal: Coach to Athlete- Coach during transitions
�� Hard=If It Feels like a race, Too Fast”
“Easy= Warm Up Pace = Go Slow = Give Yourself a ��
of workout pieces- “How’d it feel” “Did you go out too
fast/slow?” “Did you like the workout?”
Physical and Mental Break”
4) Verbal: Athlete to Athlete-& Athlete to Coach-
3) Verbal: Coach to Athlete- Time= “1 min left of Runner chooses option for each workout piece.
⏰
Threshold Pace, when the whistle blows, dial back to 🏃🧔Runner asks questions regarding workout piece or
easy” training theory.
What is important in a positive culture?
Any team can be really competitive in a race and get a win, but
competitiveness alone does not make great teams, especially long
term.

Everyone needs to be pushing each other, but also encouraging each

and celebrating victories throughout the season. If you are just
competitive and gritty, you create a more difficult environment for
those around you, including your teammates.

You want to challenge them physically, but you also need to be

encouraging and supportive for them mentally and socially to create
the best outcome for your team.

Alex Shaw, Colorado School of Mines

What is important in a positive culture?
We all trust each other, we all love each other, we all are supportive o
one another.

Even when mistakes were made, we didn’t look down or critique.

We thought about what we could do to help that person.

Nicole Naumann, California University of PA

 #2-Play the Long Term Game

Why?
● It’s NOT All About the Coach
● Value Athletes Where They Are Now
● Environment Builds for Future
 #2-Play the Long Term Game
How?
● Training by Feel
● Chunked Workouts
● Social Emotional Awareness
● Avoid the Low Hanging Fruit
○ Quick Fix vs. Long Term Solution
 #2-Play the Long Term Game

What does it look like?

● Choice & Voice (patience & discovery)

● Inside Noise vs. Outside Noise
● Variety, Fun, Learn by Doing
● Training with Upside for Growth (seasons, years, beyond)
 #2-Play the Long Term Game
What does it look like? INTRO TO RACE PACE WORKOUT
INTRO TO RACE PACE, PICK ONE OPTION= 800m, Mile, or 3K: MiniBands & LM & LS; 2 easy laps; Speed Development 3x150m accels

800m SPECIALIST
3 sets of 3x150m @ 800m race pace *Each 150m rep is performed as= easy easy 100m walk, 100m jog, 50m float, then into 150m @ 800m Race
Pace. Walk/jog/skip easy 400m reverse on turf after each set of 3 reps.
-Time to adjust to proper pace.

Mile SPECIALIST
3 sets of 3x200m @ Mile race pace. *Each 200m rep is performed as= easy 50m walk, 100m jog, 50m float, then into 200m @ Mile Race Pace.
Walk/jog/skip easy 400m reverse on turf after each set of 3 reps.
-Ok to start slightly conservative for first 2 reps.

3k SPECIALIST
3 sets: 3x300m @ 3k race pace. , 2x300m @ Slightly faster than 3k race pace. , 3x300m @ 3k race pace.
*Each 300m rep is performed as= easy 50m walk around goalpost, 100m jog, then into 300m @ 3k Race Pace. Walk/jog/skip easy 400m reverse
on turf after each set
-Set 2 is Slightly Faster (with 200m instead of 300m reps) than 3k race pace to mimic pack in a race splits around halfway through- Anticipation

Figure 8’s (1:easy-2:steady-3:threshold-4:5kRace)

1x 120m stride @ 800m race pace; 2 easy laps; hurdle mobility drills; pedestals 4 ways with 40sec; myrtle. (Figure 8's cool down?)

2nd week of Indoor TF Practice- Tues 12/6/22

 #2-Play the Long Term Game
What does it look like? Choice/Voice with Guidance Discovery (newer) athletes

Extra Set of Eyes

● Athletes
● Peer Athletes
● Coaches

Spring Section Meets

● Try Things Out
● Not a “numbers” guy
● Priority: Individual
District Championships
 #2-Play the Long Term Game
What does it look like? Managing Expectations: External vs. Internal
Athlete Legacy: Pete did Y, so Eric can do Y (& A)
Authentic Coaching: Remember these are HS students
 #2-Play the Long Term Game
What does it look like? Identify Milestones (for your program) with current athletes
Celebrate All Victories (Big & Small)
Talk about the Future
What is important in a positive culture?
Positive culture on a team has a tremendous effect on improvement.

When in a positive environment your mindset is much stronger. You are

more confident and less stressed or anxious.

Having a positive environment within a team pushes you to reach your

goals. Encouraging your teammates and seeing them reach their goals
is uplifting and inspirational.

When other people believe in you, you believe in yourself.

Jacci Martinelli, Monmouth University

What is important in a positive culture?
Teammates reach out to support others
whether that is encouraging them before a
race, or just having a casual conversation so
they feel included.
Cole Jooste, Allegheny College
 #3-Utilize Progressions
Why?
● Mastery = Pattern Recognition
● Athlete Choice & Voice
● See It, Feel It, Believe It
● Sharpen Skills
○ Week to Week
○ Season to Season
○ Year to Year
 #3-Utilize Progressions
How?
● Cycle Through Workouts
● Voice & Choice: Tiered Workouts
● Teach a Variety of (Known) Paces
● Encourage Decision Making

Manufactured Success: Scott Burns, Downingtown West

○ Time of year? Time of season?

○ “Easy Win”
○ Same but different
 #3-Utilize Progressions
What does it look like?
● Appropriate & Predictable
● Hit a Variety of (Known) Paces
● Ranges & Options
○ Reps, Minutes, Optional Parts

Workouts = Best Guess before “Seeing It”

● Did We Do Enough?
● Did We Achieve Desired Stimulus?

“Tired is the Enemy” - Coach Tony Holler

 #3-Utilize Progressions
What does it look like? BLEND WORKOUT (Magness)

TRUE BLEND=MiniBands & LM & LS; 2 easy laps; Speed Development 2x150m accels.

A) 800m @ 5k race pace & walk 100m + 100m @ mile race pace & walk 200m
B) 400m @ 5k race pace & walk 200m + 200m @ mile race pace & walk 200m
C) 200m @ 5k race pace & walk 200m + 300m @ mile race pace & walk 200m
D) 100m @ 5k race pace & walk 100m + 400m @ mile race pace
Walk 200m, Jog 200m reset

OPTIONAL- Run 800m or 1200m, or 1600m at threshold pace

Figure 8’s on Turf: 0-4 reps EASY pace

1x 120m stride @ 800m race pace; 2 easy laps; hurdle mobility drills; pedestals 4
ways with 40sec; myrtle.

1st week of Indoor TF Practice- End of November

 #3-Utilize Progressions What does it look like? BLEND WORKOUT
5k pace work is Dashed Yellow Line Mile pace work is Solid Blue Line

Slow Walking in Between Items Predictable Progression Commonly Known Paces

 #3-Utilize Progressions

● Days, Weeks, Seasons, Career

● Student of the Sport (for life)
● Program & Coaches

OK to evolve (“internal audit”)

● We’ve always done X and Y.

● Z makes sense for our program now.

“Just because you can doesn’t mean you should. ” - Coach Daniel Caulfield

California University of PA
 References
Never Split the Difference- Chris Voss (Communication)

Mastery- Robert Greene (Growth, Refining Skills)

Good to Great- Jim Collins (Building Culture)

Steve Magness- books & podcasts (Coaching Approach)

Vern Gambetta- books & podcasts (Developing Athletes)

Coaching Distance- sharing

Questions? Comments? Clarification?
Feel free to reach out anytime

Twitter @DougPetrick1

Instagram: @dpetrick76

Personal email dpetrick76@[Link]

School email dpetrick@[Link]

412-667-1073 text or call

Thanks for your time!