Coaching Management 14.1 by Momentummedia

Coaching Management VOL. XIV NO. 1

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TRACK & FIELD PRESEASON EDITION 2006

HITTING THEIR STRIDE Perfecting athletes’ running mechanics

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Developing a Coaching Philosophy

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Caffeine Concerns

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Coaching Management Track & Field Edition Preseason 2006

CONTENTS

Vol. XIV, No. 1

LOCKER ROOM

COVER STORY

Bulletin Board . . . . . . . . . . . . . . . . 5

Hitting Their Stride

Proposal to increase postseason funding makes headway at NCAA … High school coaches challenge strict uniform rules … USOC/NCAA Task Force issues report on state of Olympic sports … New nutrition research helps runners get ahead … Rutgers video program takes on tough social issues … NFHS changes rules for throwers and vaulters.

Q&A . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 The winningest high school coach in the state of Tennessee tells what it took to amass 20 state titles in 26 years. Susan Russ is the Head Track and Field Coach at Harpeth Hall Preparatory School for girls in Nashville.

Marketing Director Sheryl Shaffer Marketing/Sales Assistant Danielle Catalano Art Director Pamela Crawford Photo Research Dina Stander, Signs of Life Studio

Editor-in-Chief Eleanor Frankel Associate Editor Dennis Read Assistant Editors R.J. Anderson Kenny Berkowitz Abigail Funk David Hill Greg Scholand Laura Smith

COACHING MANAGEMENT

COACHING LIFE

The Heart of the Matter

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Before you can help your athletes succeed, you need to know who you are and why you do what you do. Defining your coaching philosophy is your first mission.

SPORTS NUTRITION

The Latest Buzz

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Whether it’s consumed to enhance performance or as part of the daily diet, excessive caffeine can be a negative for today’s competitive athletes.

ADVERTISERS DIRECTORY . . . . . . . . . . . . . . . . . . . . . 36

Publisher Mark Goldberg

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Want to help your athletes make the most of what they have? Teach them to perfect their running mechanics so not a drop of energy is wasted.

GUIDE TO TRACK SURFACES . . . . . . . . . . . . . . . . 33 TEAM EQUIPMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35 WEB NEWS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37

Business Manager Pennie Small

Production Manager Kristin Ayers

Special Projects Dave Wohlhueter

Production Assistant Jonni Campbell

Administrative Assistant Sharon Barbell

Prepress Manager Adam Berenstain

Circulation Director Dave Dubin

Asst. Prepress Manager Jim Harper

Circulation Manager John Callaghan

IT Manager Mark Nye

STRENGTH & CONDITIONING. . . . . . . . . . . . . . . 38 MORE PRODUCTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40

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The Coaching Management Track & Field edition is published in January and September by MAG, Inc. and is distributed free to college and high school coaches in the United States and Canada. Copyright © 2006 by MAG, Inc. All rights reserved. Text may not be reproduced in any manner, in whole or in part, without the permission of the publisher. Unsolicited materials will not be returned unless accompanied by a self-addressed, stamped envelope. Coaching Management is printed by Banta Publications Group, Kansas City, MO. POSTMASTER: Send address changes to: Coaching Management, P.O. Box 4806, Ithaca, N.Y. 14852.

Mailing lists for Coaching Management Track & Field are provided by the Clell Wade Coaches Directory.

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LOCKER ROOM BULLETIN BOARD NCAA Discusses Postseason Funding The NCAA Division I Championships/Competition Cabinet has endorsed a plan to help track and field programs afford to send athletes to both the indoor and outdoor NCAA championships. The Cabinet voted 47-1 this past fall to

“The good news is that we’ve made it onto the Management Council’s agenda,” says Mark Bockleman, NCAA Assistant Director of Championships and liaison to the NCAA Division I Track and Field Committee. “However, we don’t know exactly where we’ll fall in the council’s priorities.” As part of its overall $1.9 million in new budget requests

attending the national indoor championships. Currently, Division I schools choose to be reimbursed for either the indoor or outdoor championships, with most schools choosing outdoor because more athletes participate. In effect, this makes Division I indoor track the only championship in any NCAA division that doesn’t reimburse its participants. “The cabinet’s recommendation is that student-athletes in the national indoor championship be treated the same way as student-athletes in the other 87 NCAA championships,” says Chris Dawson, Assistant Commissioner of the Pacific-10 Conference and Chair of the Division I Championships/Competition Cabinet. “Philosophically, we believe all qualified student-athletes should have equal access to the championship, and lack of institutional finances shouldn’t be a barrier to participation.”

AP/WIDE WORLD PHOTOS

A proposal currently before the NCAA Division I Management Council would provide funding for both the indoor and outdoor track and field championships, making it possible for more schools to attend both. Above, Donovan Kilmartin of the University of Texas attempts six feet, nine-anda-half inches during the high jump of the men’s heptathlon at the 2005 NCAA Indoor Championships. reimburse schools for expenses related to both events, instead of just one or the other. The proposal now goes on to the Management Council, which will decide in March whether to send it on to the Executive Committee.

for 2006-08, the cabinet has recommended adding $869,000 ($442,000 for men and $427,000 for women) in new funding for men’s and women’s track and field, which would cover transportation and per diem expenses for

If passed by the Management Council in March, the proposal will be forwarded to the Executive Committee in April, and could go into effect in time for the 2007 championships. If denied, it will return to the Cabinet, which could discuss the issue again in September 2007. And though the committee could decide to fund only a portion of the $869,000, Bockleman believes it will either approve or deny the entire amount. “They’re looking at a whole list of priorities, and it really comes down to which ones the budget can fund,” says Bockleman. “The fact that it passed at the cabinet level demonstrates it’s an important issue, and if it passes the Management Council, it has a good shot at making it the rest of the way.”

Underwear Error Worth a DQ? The joke among members of the track team at Lincoln (Calif.) High School is that from now on, everyone will wear tights with little green apples printed on them. But for a few days in June, green apples were no laughing matter at Lincoln. At a California Interscholastic Federation (CIF) sectional meet leading to the state championships, a runner on the boys’ 4 x 400 relay team was disqualified when the boxer shorts he’d tucked underneath his uniform became unfurled during a qualifying heat. The little green apples printed on the boxers violated National Federation of State High School Associations (NFHS) and CIF rules that any undergarments protruding from under shorts or a singlet be of a uniform color without visible print other than a manufacturer’s logo. “Yes, it’s a life lesson,” says Craig Pearce, Head Track and Field Coach at Lincoln. “But my feeling is that we’re getting carried away with rules, nit-picking little rules. You’ve got to remember: This is for the kids, not the coaches.” Coupled with a similar May incident in San Diego involving a female runner’s earrings, the disqualification prompted the latest round of complaints about the specificity of high school uniform and jewelry rules in track and field. The target of the complaint isn’t so much the rules themselves as the penalty. Pearce says a warning or some type of lower-level penalty ought to be allowed at the meet officials’ discretion. He says it could apply when the violation isn’t flagrant or intentional and doesn’t give a competitor an advantage. In his team’s case, he’d warned athletes about the undergarment rule, and the athlete tried to comply by rolling up his boxer shorts.

COACHING MANAGEMENT

LOCKER ROOM BULLETIN BOARD “He started off running and there was nothing to be seen, and then they just accidentally rolled down and showed about an inch,” Pearce says. “I don’t think a fashion thing like that should be a big deal. It’s not like disrespectful or offensive language written on clothes. I think the philosophy ought to change.” Meet officials say they understand the frustration, but they have to follow the rules as written. Tom Crumpacker, Athletic Director at Dixon High School and co-meet director for CIF state meets held in Northern California, says the CIF follows rules set by the NFHS. The NFHS Track and Field Rules Committee took no action on the uniform and jewelry rule when it met this past June. Crumpacker says the rules are purposefully written to be consistent and enforceable without a lot of room for interpretation, so people running meets focus on prevention— warning coaches to tell their athletes about uniform and jewelry rules, and conducting pre-competition inspections so athletes can make adjustments before risking disqualification. “We try to go around and thoroughly check athletes and tell them what the rules are before they step onto the competition site. We try to prevent anything from disqualifying them.”

COACHING MANAGEMENT

“I didn’t make a huge deal about it then,” says Pearce. “It’s in the rule book, so I didn’t protest it. But I think we’re losing touch with who this is for. You want to send your best athletes on and give them a chance. I do think the rules have gotten a little out of hand.”

risk.” Sports were labeled at risk through three steps. First, the sport must have been dropped by at least 10 Division I programs between 1989 and 2004. Second, the sport had to display a percentage decrease in the number of institutions sponsoring the sport during the same period. And third, the sport had to exhibit one of the following criteria: recent experience suggesting the programs are continuing to be dropped, the number of current programs relative to the number of programs in the 15-year period suggests that the sport is at risk, or a measurable decrease in squad size.

“Some sports made the list because their absolute numbers have gotten so low,” explains Jack Swarbrick, Chairman of the Task Force and an attorney with experience in both collegiate and Olympic sports. “Others still have high numbers, but they have negative trends. And some have high numbers and decent trends over the majority of the 15 years, but their history in the past few years is not so great.” Men’s indoor track and field currently has 246 programs and experienced a four percent decrease in school sponsorship over the 15 year period—men’s outdoor track and

Task Force Puts Men’s Sport on Endangered List A joint NCAA/U.S. Olympic Committee task force issued a warning in a report released in September: Men’s indoor and outdoor track and field needs an enhanced source of funding and a higher profile, or more programs will join the 594 Olympic-sport teams dropped by NCAA members between 1989-2004. Formed in May of last year, the NCAA and United States Olympic Committee Joint Task Force has met three times to discuss the decline of Olympic sports at NCAAmember institutions. The group’s report contained eight recommendations on what the USOC and NCAA coaches, athletes, boosters, and athletic departments can do to help Olympic sports thrive at colleges and universities. It noted that almost 12,000 student-athletes have experienced the loss of a program since 1990. One of the committee’s first steps was to identify the Olympic sports that are “at

A USOC/NCAA task force has released a report on the state of Olympic sports, including men’s track and field. Bennie Brazell (above) helped LSU win the 2005 college men’s 4x400 at the Penn Relays and also was an Olympic finalist in 2004.

AP/WIDE WORLD PHOTOS

Crumpacker admits the rules for high school track and field seem stricter than the rules at other levels and in other sports. For instance, viewers of international-level meets see world-class athletes wearing necklaces and earrings on TV, but those are forbidden in most high school track and field meets. Even Lance Armstrong-style wristbands are considered jewelry and illegal to run with, though wristwatches are now considered equipment and may be worn by runners.

If there’s a silver lining in Lincoln High’s incident, it’s that the involved runner was a sophomore, so he may have another shot at a state medal, and Pearce vows to be even more diligent about educating his team on clothing rules. As the coach, Pearce took the blame, telling the runner he should have made sure there was no chance his underclothes would disqualify him. And, of course, the team can joke about it—now.

field has 264 programs and experienced a 3.7 percent decline. Both indoor and outdoor have been dubbed “at risk” because of slowly declin-

of a joint charitable foundation to be in place and operational by the end of 2006. The Task Force also recommended surveying NCAA-member insti-

more effectively advocate for their teams. “What we see over and over again with eliminated pro-

The Task Force believes that the relaxation of some NCAA rules would help attract more athletes to play Olympic sports at the collegiate level. ing sponsorship and a recent history of programs being cut around the country.

tutions on how they prefer to control the cost of their Olympic sport programs.

After identifying the at risk sports, the Task Force offered eight recommendations to Olympic sports communities. Among them are increasing funds, building awareness, finding strategies for controlling cost, and increasing Olympic sports’ marketability.

To help build awareness of Olympic sports, the Task Force recommended adopting and advertising a value statement on campuses across the country as well as creating an electronic system to send stories of interest about Olympic sports and participating student-athletes to media outlets. The Task Force would also like to start a continuing education program to help coaches

The first and most pressing recommendation, to increase funds, includes the formation

grams is that coaches are completely blindsided by the decision,” Swarbrick says. “The more coaches can be engaged in the promotion of their sport within the university, the better off they’ll be. This education program would help coaches learn to do that effectively.” A more controversial topic the Task Force took on was whether athletes in Olympic sports should have to abide by the same rules as other NCAA athletes. The Task Force believes that the relaxation

of some NCAA rules, such as practice rules and amateurism status, would help attract more athletes to play Olympic sports at the collegiate level. “One of the challenges with Olympic sports is making them more marketable to fans,” Swarbrick says. “One way you can do that is to have more high profile athletes participating in them. There are also rules governing practice times and who athletes can practice with because some may perceive that as a recruiting advantage. But worrying about recruiting if a sport is disappearing doesn’t make much sense.” For more information about the Task Force, visit: ncaa.org, click on “search,” and type in “NCAA/USOC Joint Task Force.”

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LOCKER ROOM BULLETIN BOARD Falling Short on Fueling Up

odds with fueling for athletic performance.

Three recently published nutrition studies have potentially big implications for track and field athletes and their coaches. Each addressed a separate topic, yet taken together these studies make it clear that athletic performance can depend on eating enough, eating right, and eating with the right attitude.

The shortages were most pronounced when it came to carbohydrates and protein—a particularly large problem for athletes, according to Hinton. Eating too little carbohydrate leaves athletes with depleted glycogen stores and a lowered ability to improve lactate threshold, speed, and maximal strength. Athletes are also left more susceptible to the immunosuppressive effects of exhaustive exercise—more prone to get sick. Without enough protein, muscles cannot adapt properly to training, even if athletes are getting enough overall energy.

Eating Enough: A University of Missouri study found that the majority of athletes do not properly fuel for performance. The study involved 345 NCAA Division I athletes from a variety of sports. Seventy percent

Hinton suggests encouraging athletes to pay attention to how they feel as one way to determine whether they are eating enough. Signs of undereating include fatigue that doesn’t end with rest, inability to finish workouts, an unexplained drop-off in performance, obsessions about food, and mood changes such as irritability, anxiety, depression, and severe emotional ups and downs. Stress and Stress Fractures: Cutting out the stress over eating might help cut down on stress fractures in female runners. Or so a group of sportsnutrition researchers hypothesize after studying the diets,

For track and field athletes, staying healthy means eating right. A recent study found that most college athletes do not ingest enough calories to fuel performance, while another study showed that female runners who are preoccupied with calorie restriction are more likely to suffer stress fractures.

COACHING MANAGEMENT

The good news, says Hinton, is that coaches’ efforts to encourage healthy eating can go a long way. Coaches should not encourage athletes to lose weight during a season or while training, and they should explain to their athletes that the simplest way to improve performance is to eat enough and eat well.

eating attitudes, and behaviors of 79 Canadian women with and without stress fractures in their legs. Researchers at the University of British Columbia had the group of recreational distance runners, whose average age was 29, keep journals of what they ate for three days and

The only difference between those with stress fractures and those without was how much they focused on limiting calories, which is called cognitive dietary restraint (CDR). “CDR reflects the degree to which one is constantly monitoring and attempting to limit food intake,” Barr explains. Guest and Barr note that high levels of CDR have been associated with irregularities in the menstrual cycle and increased levels of cortisol, a hormone that is elevated in the “fight or flight” response and can retard muscle and bone growth and recovery from exercise. Will staying relaxed about what they eat help women avoid stress fractures? The authors think it might. “We hypothesize that if women could avoid stressing about what they eat (and what they weigh), it might reduce the cortisol levels that seem to be implicated in the risk for stress fractures,” Barr says. Going Low Glycemic: A third study looked at how the glycemic index (GI) of recovery meals affects the next day’s workout. Many athletes reach for high-GI foods after workouts, assuming that plenty of quickly digested carbohydrates are the best way to restore glycogen stores. But a study in England last year suggests a low-glycemic recovery diet may help distance runners run longer.

AFLO PHOTO

of the female athletes and 73 percent of the men questioned failed to get enough calories to fuel their activity levels. Sixtytwo percent of female athletes wanted to lose five pounds or more, which Pamela Hinton, lead researcher and Assistant Professor of Dietetics at Missouri, says is almost always at

answer a questionnaire assessing physical activity, age, height, weight, menstrual cycle history, and perceived stress. Subjects’ diets were analyzed and found to be basically sound and similar to one another, with calcium intakes similar to or slightly higher than those of American or Canadian women as a whole, according to Susan I. Barr, Professor of Nutrition, who worked with lead researcher Nanci S. Guest, a graduate student at UBC. Actual calorie intake did not differ significantly between the two groups, according to Barr.

Researchers at Loughborough University had male runners run on treadmills while hooked up to oxygen-mask monitors for 90 minutes at 70 percent of VO2max. Then they fed half the group a low-GI diet for 24 hours while the other half ate a high-GI diet. Both menus provided equal calories and proportions of carbohydrate,

fat, and protein. The next day, subjects ran at the same pace until exhaustion. The high-GI group ran for about 97 minutes and the low-GI group for about 109 minutes. The researchers analyzed the runners’ blood samples taken before and after their workouts and found increased fat oxidation in the low-GI run-

ners. They theorized that the low-GI diet prompted the muscles to use more fat as fuel. They also noted that other research has suggested high-GI diets retard resynthesis in the body of intramuscular triacylglycerol (IMTG), which is believed to be an important energy source during prolonged exercise.

RESOURCES A more comprehensive description of Dr. Pamela Hinton’s study on under-eating in athletes appeared in the September issue of Coaching Management’s sister publication, Training & Conditioning. It can be seen at: www.momentummedia.com/articles/tc/ tc1506/empty.htm. The study “Cognitive Dietary Restraint Is Associated with Stress Fractures in Women Runners” appeared in the International Journal of Sport Nutrition and Exercise Metabolism, in April 2005. The study “Improved Recovery from Prolonged Exercise Following the Consumption of Low Glycemic Index Carbohydrate Meals” appeared in the International Journal of Sport Nutrition and Exercise Metabolism in August 2005.

Video Takes on Tough Topics At Rutgers University, an educational drama program called “SCREAM Athletes” has been used for several years to prepare athletes for negative pressures they face off the track or field. An acronym for Students Challenging Realities and Educating Against Myths, the program uses athletes as actors in fictional scenarios portraying real-life situations. The skits are followed by frank discussions about aspects of student-athlete life that are not always addressed openly, and the program’s candid approach has made it an effective tool on the Rutgers campus. Now athletic departments nationwide can access the same program. This summer, the Rutgers Department of

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LOCKER ROOM BULLETIN BOARD Sexual Assault Services and Crime Victim Assistance (SAS/ CVA) collaborated with Rutgers Intercollegiate Athletics to produce a 25-minute video version of the program. The creators chose to focus the film on the issue of sexual assault, because research shows that some aspects of college athletics culture make violence against women a particular problem, according to Ruth Anne Koenick, Director of SAS/CVA at Rutgers. Language, traditions, and practices in athletics can create an atmosphere Koenick describes as “rape-supportive,” where violence against

women is tolerated or even promoted. However, the SCREAM Athletes video focuses not on problems within athletics, but on how athletes can be agents for change. “Are there differences between athletics culture and the rest of campus on this issue? Absolutely,” Koenick says. “But we don’t approach this as, ‘Student-athletes are more prone to being sexually violent.’ Our stance has always been that student-athletes have a unique opportunity to take leadership on this issue. Yes, there are some things in their culture that may be condu-

cive to sexual violence, so let’s help student-athletes step up and say, ‘This is not behavior that I will tolerate, in myself or in my teammates.’” Both the on-campus program and the video take an unblinking approach to addressing difficult subjects. “After a production, there is usually dead silence,” says Ryan Westman, a senior on the Rutgers Track and Field team who works as the program’s coordinator. “People are in shock at how realistic the skits are. The theater productions create a very real experience that leaves an impact. And that is something we strive for.” The video program is appropriate for both college and high school audiences, Koenick says, although she cautions that some high school administrators may have concerns about language used in the film. For either audience, she strongly suggests involving an expert in the field of sexual assault when presenting the video. The video is available for purchase on the Web. For more information, visit: http://sexualassault. rutgers.edu and click on “SCREAM Athletes video.”

New NFHS Rules For Vaulters, Throwers

Ryan Westman serves as coordinator for Rutgers’ “SCREAM Athletes” program, an acting troupe that uses theater to address difficult topics faced by athletes. The program has released a video, available to high schools and colleges nationwide.

COACHING MANAGEMENT

Risk management was on the minds of NFHS Track and Field Committee members this past summer when they instituted two rules changes aimed at making high school track meets safer. The first change requires coaches to verify that all their athletes’ pole vault equipment meets standards beginning this season. The second makes the 34.92-degree throwing sector, which was optional last year, the standard sector size for shot put and discus beginning in 2006-07.

To comply with the new pole vault safety measure, each state high school athletic association will have to develop a procedure to ensure that all pole vaulting equipment meets required safety standards. “Here in New York, we have a card that vaulters fill out with their name, school, weight, and the poles they’re using in competition,” says Oscar Jensen, Boys’ Track and Field Coach at Baldwinsville (N.Y.) High School and a member of the NFHS Track and Field Rules Committee. “The coach and athlete sign it and assume responsibility for using the correct poles. The cards are turned over to the official running the event, who checks the pole against the card.” Other states will be able to develop their own procedure for verifying equipment before it’s used. Among the procedures that have been used before, Jensen mentions weighing vaulters before the meet and obtaining verification signatures from administrators, such as principals and athletic directors. Making the optional 34.92degree throwing sector for shot put and discus into the standard measurement was largely a safety decision for the committee. Previously, several different sector sizes were allowed, ranging from 40 to 65.5 degrees. “This minimizes the risk to athletes and to spectators alike by encouraging good throwing techniques and exerting better control,” Mike Colbrese, Executive Director of the Washington Interscholastic Activities Association and Chair of the NFHS Track and Field Rules Committee, said in a press release announcing the new rules. The 34.92-degree sector is already being used by most track and field governing bodies. “This change is consistent with throwing the shot at levels beyond high school, it’s more convenient to lay out

on a field, and it requires the athlete to be more consistent and not have errant throws going every which way,” Jensen says. The convenience comes from the fact that a 34.92-degree sector can be drawn by taking a line from the center of the throwing circle out to the landing area and keeping it snug against the toe board.

AP/WIDE WORLD PHOTOS

In addition, the rules committee emphasized the importance of properly marking the curved lines on the track used for staggered starts in distance races.

High school discus and shot put athletes will be rewarded for accuracy in 2006-07, when an NFHS rule change makes the standard sector size 34.92 degrees. Above, D’Andra Carter of Red Oaks High School competes in discus at the 2005 Texas 4A state championships. Carter broke the state record with a throw of 163’6”.

More information on NFHS track and field rules can be obtained at the “Sport & Rules Information” section of the NFHS Web site: www. NFHS.org.

Circle No. 108

COACHING MANAGEMENT

Q&A

SUSAN RUSS Harpeth Hall Preparatory School

In 26 years as Head Track and Field and Cross Country Coach at Harpeth Hall, an all-girls’ preparatory school in Nashville, Tenn., Susan Russ has amassed 20 state titles—more than any other coach in the state. She has been named Tennessee State Track Coach of the Year three times, Regional Track Coach of the Year eight times, and Metro Cross Country Coach of the Year 10 times. The 2003 NFHS Sectional Coach of the Year, Russ is also a member of the Tennessee Sports Hall of Fame. Before beginning her career at Harpeth Hall, Russ was as a physical education teacher at Memphis State Uni-

versity, where she created the women’s track and cross country programs. From 1969 to 1979, she built the programs into serious contenders, leading the track team to a second place finish in the Tennessee State Collegiate Track and Field Championships and seeing several members of the cross country team qualify for national competition. At the start of the 2005-06 school year, Russ stepped down after 20 years as athletic director at Harpeth Hall to concentrate full-time on teaching physical education and coaching the school’s varsity and junior varsity cross country and track and field teams. In this interview, Russ talks about treating athletes as individuals, evaluating her own performance, and working with parents.

How do you approach the start of a new track and field season? Most of the new athletes have a basic idea of what event they’d like to compete in, but I also talk about the concept of being part of a team and emphasize that to field a full team we need people in every event. Early in the season, I’ll have each girl try a lot of different events. I encourage them to take risks. Being unafraid to try something new is an important part of track and field. And you really have to encourage athletes, especially girls, if you want them to try a new event, particularly if they feel they’re not going to be good at it.

Do you set goals for your athletes? The athletes and I set them together early in the season. The girls set specific short-term and long-term goals. I don’t want them to say, “I’m going to be state champion in the 800 meters.” Instead, I want to hear what they’re going to do to get there. And every

COACHING MANAGEMENT

time a girl comes to practice, I want to know what her goal is for that day. How do you set goals for your assistants and for yourself? Before the start of the season, my assistants and I sit down and talk about our goals for the year: “What do we think this team can accomplish? And how are we going to get there?” Every year, my number one goal is to get to know each of my athletes individually. On top of that, always have specific goals for some aspect of training that I need to improve, drawn from the previous season.

After each season, Russ asks herself, "Did we get everything every girl had to give?" Above, three Harpeth Hall runners finish 1, 2, and 3 in the 1600 meters at the 2004 Tennessee State Championships. All three are now running at NCAA D-I schools.

THE CITY PAPER-NASHVILLE/MIKE STRASINGER

What’s the key to coaching high school girls? The most important thing is to never give up on a girl. Monitor each girl’s progress to keep her at a level where she can be successful. I’ve also learned that it’s really important to avoid over-training and to teach the girls to pay attention to their own bodies and communicate with me so I can head off potential injuries.

How do you assess your athletes’ potential in cross country? With the returning athletes, we already know how to group them. With the new girls, we learn by putting them into workouts. At the beginning of each season, we divide them into training groups because they do so much better if they have somebody to run with. I plan those early workouts so that I can observe which athletes are achieving at similar levels. Then, I have a pre-season scrimmage race where there’s not a lot of pressure, and that’s where we really begin to see who can do what. Some girls work really hard in practice, but have trouble in competition. Others don’t push themselves much in practice, but all of a sudden, they really step it up on race day and you see a totally different person.

CM: In 26 years at Harpeth Hall, your teams have won 20 state championships. What part of that success comes from your approach? Russ: The key is that we work very hard to help each girl reach her potential. We give as much individual attention as we can to each member of the team and make sure each athlete feels important. At the same time, we emphasize a team concept, with everyone pitching in to do their part. Focus, concentration, dedication, commitment, and hard work—those are the ingredients to success and what I emphasize.

Circle No. 109

How do you evaluate your performance? Everything my girls do is recorded—in training, practice, and competition. After every competition, I replay the meet in my head, going over every race, every throw, every jump, just like watching a video playback, and I take notes. I have a constant evaluation process going on the entire season, and then at the end I look back and review everything we did. I don’t measure success by whether we win state championships. I ask myself, “Did we accomplish what we were capable of doing? Did we get everything that every girl had to give?” And if we didn’t, I try to think of what we could have done differently. I also sit down after the season and have a conference with my athletes. When the gun goes off, they’re the ones who have to perform, so their assessment of how things went is a very important part of my evaluation process. What have you learned about working with parents? If your program is well-organized, with clearly stated goals, you really shouldn’t have many problems with parents. Occa-

Circle No. 110

COACHING MANAGEMENT

sionally we’ll have a parent who thinks his or her child should be doing something else, and in those cases we sit down and talk with the parent. Ultimately, they need to understand that the coach decides what the girls do and don’t do. One of the most important things is to be a good listener. You have to listen to parents and work your way through any problems. If they understand that you have their child’s best interests at heart, most problems can be avoided. How do you get girls to come out for the team? One of the biggest challenges for high school track and field coaches right now is getting kids to participate. So we work hard to identify girls who are good athletes and make sure they know about the program. I’ll walk up to a girl in the hall and ask, “What are you doing in the spring?” And if she’s not already in another sport, I’ll say, “I’d love for you to come out for the track team. This is what I think you could do.” I don’t let any of those chances slip by. Sometimes a one-on-one approach and letting a girl know someone is interested is all it takes.

This year, we have 60 girls on our cross country team. It’s the largest group we’ve ever had, and I think what draws them in is that they like working out and being in good shape and they hear it’s fun. How do you help athletes who are being recruited by colleges? First, I identify those athletes early in their careers and explain the demands placed on collegiate student-athletes. If a girl really wants to compete at that level, her focus and concentration will have to be a lot stronger and she’ll have to work a lot harder in the offseason. If it’s something she wants to pursue, then we put a resume together. I find out what schools that girl is interested in attending and contact the coaches at those schools, giving them all of the proper information. But the main thing is to make sure the athlete understands what it takes to get to that level. What do you want athletes to take away from your program? I want them to experience a real sense of accomplishment, learn to work toward their goals, and get used to taking risks. They should understand that life is all

Circle No. 111

Q&A about ups and downs, and the key to being successful is knowing how to deal with those peaks and valleys. If a girl has a bad race, I don’t get mad, because that doesn’t accomplish anything. If she had a bad race, she already knows it and doesn’t need me to tell her. So my first question to her is, “If you could do it over, what would you do differently?” By the same token, if you win the state championship, you get to celebrate, but you still have to come back and tackle the next challenge. Everything is a learning experience. What do you tell athletes about Title IX? I get asked all the time, “What did you do in track?” Well, I didn’t do anything. Growing up, I always considered myself an athlete, but I never had the opportunity to compete in organized sports. Apart from intramurals, there just weren’t any teams. When I was playing intramural basketball at Murray State, I found out there were girls on my team who’d played in high school, and I just couldn’t believe it. I said, “You played on a high school team? Like the boys?” I didn’t even know that existed for girls, because

in Illinois, we didn’t have a girls’ team. And at Murray State in Kentucky, they didn’t have a team either. We have athletes coming through now who don’t realize that women’s sports didn’t always exist. So we talk about it from time to time. I want the girls to know opportunities for women have not always been what they are today. How did you become a track and field coach? I was hired to teach physical education at Memphis State, where they already had a women’s volleyball team and a women’s basketball team. I was talking with my husband, who was a track standout at Vanderbilt, and I said, “I want to coach.” So he said, “Well, why don’t you start a track team?” So that’s exactly what I did. In January 1969, I went to the University of Illinois, where they had a coaching institute for women’s sports, and I was just a sponge. It was a learn-by-doing clinic, and that’s all we did morning, noon, and night. I’ve been to many clinics since, and I’ve put on clinics and kept up with all the changes in the profession, but the fun-

damentals that were taught in that clinic are still the fundamentals of coaching today. When I got back to Memphis State, I put signs up in the student center and got girls to come out for the track team. That was before Title IX, so I didn’t get paid to coach, and I already had a full teaching load. But that’s how women of my generation got started in coaching. How do you keep from getting burned out? I just love what I do and I always have. Sometimes it gets hard, but for every disappointment there’s a moment of joy. Earlier this year, when I stepped down as athletic director, it was because I felt stretched in so many directions. I wanted to be the best coach and the best athletic director I could be, but the program at Harpeth Hall has gotten so big that I felt overextended. I wanted to slow my life down. Some people say, “Why didn’t you just give up coaching?” And the answer is, “Because that’s what I love the most.” Why would I give up the thing I love most?

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Circle No. 112 COACHING MANAGEMENT

W Want to help your athletes make the most of what they have? Teach them to perfect their running mechanics so not a drop of energy is wasted.

BY GREG SCHOLAND

At Texas A&M, athletes benefit from Head Coach Pat Henryâ&#x20AC;&#x2122;s knowledge of when to change their form and when to leave their natural movement patterns in place. PHOTO BY GLEN JOHNSON/TEXAS A&M UNIVERSITY ATHLETIC MEDIA RELATIONS

COVER STORY

HEN COREY IHMELS WAS A TRACK ATHLETE AT IOWA

STATE UNIVERSITY, HE ONCE ASKED A TEAMMATE, WHO WAS A NATIONAL CHAMPION STEEPLECHASER, WHAT MADE HIM SUCH A GREAT RUNNER. The answer took Ihmels by surprise. “He was from Russia, and when he was 10 years old, he was doing efficiency drills and hurdling to learn proper mechanics,” Ihmels says. “By the time he got here, he was an extremely efficient runner. I told him that when I was 10, I was outside playing.” Today, as Head Men’s Distance and Cross Country Coach at Iowa State, Ihmels is using that teammate’s answer to make his own runners better. “Most Americans don’t really begin learning about mechanics until they’re on a high school or even a college team,” he explains. “That puts

on what not to change—when it’s best to let an athlete maintain his or her own style, even though it violates some of the basic conventions of good running. Training Your Eye The first step in improving a runner’s mechanics is determining exactly what he or she is doing right and wrong. One of the biggest keys is knowing how to get the most out of observation. Vern Gambetta, owner of Gambetta Sports Training Systems and a strength and conditioning coach who has worked with high school, college, and professional athletes, has devised a framework for analyzing running mechanics called PAL—an acronym for posture, arm action, and leg action. It’s a very basic starting point, but Gambetta says it pro-

HITTING THEIR STRIDE them at a big disadvantage, so we’ve made teaching proper mechanics a major focus of our program.” The approach has paid dividends ranging from performance improvements to a drop in his team’s injury rate. “I really think working on mechanics is one of the best things a coach can do for his or her team,” Ihmels says. In this article, Ihmels and several other successful coaches share their methods for analyzing mechanics, teaching the basics of proper form, and helping runners change ingrained patterns of movement. They also weigh in

vides a useful context for evaluating the most important elements of motion. “I’ll always look at posture first, especially the alignment of the body and head position,” he says. “When an athlete is running at full speed, you want to ask yourself: Is there an upright posture? Is there a lot of bending forward or swaying side to side? Is the head in a neutral position? Posture affects every other aspect of running, so that’s where I start.” To evaluate arm action, Gambetta focuses on the range of motion of the arms and the direction of movement, keeping a close eye out for unnecessary

lateral motions. For leg action, he looks at all elements of the stride cycle, from foot strike to stride length to knee lift to whether the athlete has a natural, rhythmic fluidity. Of course, this is only a general framework for thinking about the bigpicture elements of form and mechanics. But whatever a coach chooses to emphasize to his or her runners, there are a few tricks to observing effectively. One of the most important techniques, Gambetta says, is broadening your perspective. “As coaches, we can get locked into seeing runners from only one side as we watch them from inside the track,” he says. “It’s better to observe from all angles, because you see different things.” Watching an athlete run directly at you and straight away from you, for instance, can reveal faults that are difficult to notice from the side, such as crossover steps and excessive rotation. Try going into the stands, bleachers, or even a press box for a bird’s-eye view. “Twisting about the center is one thing that you can see most easily from up high,” Gambetta says. “It also gives you another angle to look for crossing over with the feet. I even find that the runner’s movement appears to slow down a little when I watch from above, which helps me evaluate all aspects of their mechanics.” Gambetta notes that you shouldn’t limit yourself to only what you can see when evaluating a runner—sounds can be helpful as well. Loud, percussive foot strikes, for example, may indicate that an athlete is overstriding and/or landing flat-footed, while extraneous sounds can reveal shuffling or unintentional scraping of the ground during strides. Closing your eyes to listen to the rhythm of ground contact is an excellent way to determine whether a runner’s cadence is even and fluid. When evaluating specific performance faults, sometimes breaking down form into its component parts is the best way to pinpoint what needs to be fixed. At the Greg Scholand is an Assistant Editor at Coaching Management. He can be reached at: gs@momentummedia.com.

COACHING MANAGEMENT

COVER STORY

University of California-Los Angeles, Assistant Men’s Track and Field Coach Tony Veney uses this strategy to isolate subtle causes of a runner’s deficiency. For instance, if a sprinter is starting poorly, Veney knows that several things could be to blame. The athlete might lack explosive strength, be slow in reacting to the starter’s pistol, or have difficulty making the transition from a starting stance in the blocks to an allout sprint. To find out exactly what’s going wrong, he starts by testing the athlete in the individual components that make up an effective start. “Standing long jump and vertical jump are both very good indicators of the strength needed for starting,” Veney explains. “So if I test a kid in the standing long jump and find that he does poorly, I know he’s got a problem with explosiveness. Right away I’ve figured out what I need to do—build up that strength. If he has a great standing long jump, then I know he’s got great power, so it must be that he’s not executing well or it’s something about the way he triggers.

“If I know the power is there, I’ll take a close look at what he’s actually doing when he starts, and maybe use video to slow it down,” he continues. “Maybe the kid runs flat-footed out of the blocks. Or maybe when he gets into position, if the starter holds for a long time, he settles back in the blocks.” Veney says this method of deconstructing a specific action can be much more effective than simply using repetition to improve performance or fix a fault. Also, he points out, testing the basics of running doesn’t require expensive, high-tech equipment—just a little creativity. “When I was a younger coach we didn’t have a machine to test vertical jump, so I dipped my athletes’ fingers in a little white paint and had them jump as high as they could and touch a wall, and I measured that,” he says. “I still test standing long jumps in a regular sand pit. Testing those basic things puts some data in front of you so you can focus on the things you really need to do to help your team.”

Drilling Smart In addition to closely observing individual runners, effective drills are often the keystone of running mechanics instruction for an entire team. The drills that are most appropriate for any given athlete are dictated by his or her event, but using drills to teach the fundamentals of running form can benefit all athletes. At Iowa State, Ihmels devotes practice time every week to an extensive drill regimen that incorporates running form drills with flexibility work, strength and explosiveness development, and balance. For flexibility, athletes perform exercises such as leg swings, straight-leg kicks, and several types of hurdle drills, including step-overs and side kicks. Strength work includes plyometric bounding and multiple variations of medicine ball tosses to recruit the muscles of the core. Balance is addressed with single-leg drills that involve squats, hops, and front and rear leg raises. Running and form drills include A walks, A marches, A skips, and karaokes, all performed with a focus on high knee lifts.

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Circle No. 113

COACHING MANAGEMENT

Circle No. 114

COVER STORY

ILLOGICAL EXTREMES Want your athletes to understand why running with proper form is so important? Try teaching them how it feels to do it exactly wrong. It’s a concept that Tony Veney, Assistant Men’s Track and Field Coach at the University of California-Los Angeles, uses to help athletes grasp the importance of good mechanics. Veney borrowed the idea from John Smith, coach of track stars Maurice Green and Torri Edwards and currently the coach of the U.S. National Team. Smith once told Veney that to teach proper mechanics, it may be necessary to push elements of running form to their “illogical extreme.” “Sometimes you have to exaggerate a bad movement to get them to feel a good movement,” Veney says. “For instance, if I just tell a kid to keep his shoulders relaxed, he’ll have a hard time

remembering that while he’s running. So before I tell him to relax his shoulders, I’ll make him run with his shoulders very tightly shrugged. If you have someone exaggerate a thing like that, they can feel how different and uncomfortable it is. When they’re in a state of fatigue they’re less likely to notice the slow tightening and raising of the shoulders, but if they can easily recognize that feeling, they can better monitor themselves.” This method is also useful when trying to correct existing faults. “I once had a runner who really pounded on her heels when she ran, and when I watched her walk, I noticed that she was leaning back,” Veney says. “I asked her to lean even further back and try to walk, and she found it quite difficult. Then I had her walk and lean forward in the position that I wanted her in when running—and she said she could really feel the difference.

“When I let her walk in her normal way again, she said, ‘Wait a minute, it still feels like I’m leaning back,’” continues Veney. “That helped her understand. You want to create as much of a disparity as possible between the right way of doing something and the wrong way, so the athlete can clearly feel why one is better than the other.” When he holds clinics for young runners, Veney begins the lesson on avoiding sideto-side rotational movement by having athletes do the twist. While they’re dancing, he tells them to notice what their arms, hips, and feet are doing. Then, he has them run while paying attention to those same things. “They’re amazed at how hard it is to go from twisting to running with good form,” Veney says. “But they can feel the difference very easily, and it teaches them not to twist while they run.”

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COVER STORY

“I consider the whole routine to be the equivalent of three to four miles worth of running,” Ihmels says. “If my athletes need additional mileage beyond that, I’ll have them run after we finish the drills, because it’s very important that they are fresh enough to do the drills the right way. The whole point is to develop proper technique.

the changes that will make their running more efficient.” The drills are such a large part of Ihmels’s program at Iowa State that one of his major recruiting criteria is whether athletes will buy into the training program. “I look for athletes who are going to be able to catch on to these drills and really benefit from them, not

An effective cue is quick, simple, and produces the desired result. It reminds athletes to stick to the proper movement when it would be easier to slip back into an ingrained habit. “The development of muscle memory through repetition is a major goal of our drills,” Ihmels continues. “We want athletes to leave the drills knowing, ‘This is the way my arms should be, this is the way my knees should be, this is how the foot should come over the opposite knee.’ If we didn’t break these things down and focus on them individually, the kids would have no reason to make

guys who just want to go out and run,” he says. “I’ve had athletes who are pretty good runners, and I’ll send them away for the summer with these drills. I’ll watch them run when they come back to school, and I’ll say, ‘Wow. You’ve been doing your drills, haven’t you? You’ve become a different athlete.’” Gambetta says he likes creating his own drills that tap into the body’s natural

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reflexes. He finds athletes benefit most when training in ways that the body is naturally inclined to move. One of his favorite drills is called the Drop-and-Go. “The athlete starts in a hips-tall position and leans forward from the ankles,” he explains. “I catch them when they’re at about a 35-degree angle, hold them there momentarily, and then drop them. They drop smoothly into a running action—the forward leaning triggers the natural stumble reflex in the body, so as I drop them they quickly get their foot down and apply force to the ground. A drill like that is useful for both sprinters and endurance runners.” Cueing In While drills can teach optimal running form, they’re only effective if athletes apply what they’ve learned during races. Using well-developed cues is a key to making sure that happens. An effective cue is quick, simple, and produces the desired result. It reminds athletes to stick to the proper movement during times when it would be easier to slip

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Circle No. 116

COACHING MANAGEMENT

COVER STORY

back into an ingrained habit—especially during the pressure of competition or when fatigue is setting in. “By the time runners get into a race scenario, they need to be on autopilot,” says Todd Coffin, Head Men’s Cross Country Coach at Colby College. “Oftentimes the only instruction you want to give them while they’re running is a subtle reminder to be aware of the most important things. Usually I’ll just make a quick comment, like ‘Pick up your knees,’ or ‘Run tall.’ Most of the time that’s enough to produce the desired result.” Sometimes a visual cue is the best way to trigger a specific action or running form adjustment. “If an athlete has a tendency to throw their head back at the start of a race, I’ll teach them to watch their first step hit the ground,” says Gambetta. “In order for them to see that first step, they have to keep their head in a good position as they’re starting.” Gambetta adds that you shouldn’t be afraid to use what he calls “false cues” to prompt a particular result. For instance,

if an athlete has a chronically short stride and telling her to lengthen it doesn’t work, try instructing her to overstride when she runs. What feels like overstriding to that athlete may in fact be an optimal stride length. UCLA’s Veney says the key to finding the best cues is getting to know an athlete’s individual learning style and tailoring the cues to what he or she is most likely to understand. “If I tell 10 kids to relax their muscles when they’re running, I’ll get 10 different responses,” he says. “Sometimes the right cue is just a matter of what the athlete can feel or visualize. “For instance, if I’m working with sprinters on hip position, I want them to know that if the hips are rolled back, it robs them of the ability to produce power at top speed,” Veney continues. “So I use the cue ‘Suck in your tummy,’ because they can’t roll their hips back and suck in their gut at the same time. They can picture that, and they can feel their hips roll up tall as soon as they do it. I also tell them to picture their hips

as being like a bowl, and when they suck in their tummy, the bowl levels.” Veney adds that as athletes are receiving cues, it’s important to constantly evaluate their reactions to make sure they’re getting the right messages. “If you tell a kid to run tall, as long as his back is straight between his hips and shoulders he’ll think he’s running tall, even though he might actually be stooping at the waist,” he explains. “Sometimes you’ll find that you need to slow down and start them out with walking, followed by skipping, followed by running, so you can methodically show them exactly what it should feel like when they’re responding to the cue.” Let It Be One caveat for coaches to keep in mind as they teach and drill mechanics is that it’s important to avoid a boilerplate approach to running form. Like baseball pitchers or hockey goaltenders, some runners may need to stick with the idiosyncrasies that work for them. “All you have to say when you talk

Circle No. 117 COACHING MANAGEMENT

COVER STORY about unique running styles is ‘Michael Johnson,’” says Pat Henry, Head Men’s and Women’s Coach at Texas A&M. “I’m sure that everybody who worked with him noticed right away that his knee lift and carriage are quite different from the norm. But you can’t say they don’t work for him.” On the other hand, Henry adds, for every Michael Johnson there is also a Carl Lewis. Lewis’s coach, Tom Tellez, taught him to take off in the long jump with the opposite foot than he had used

all through high school, and after four Olympic gold medals in the event, it would be difficult to challenge the wisdom of that decision. So how does a coach know when an athlete’s unique running style is an asset and when it’s a liability? The truth is there’s no simple answer. “The biggest question to ask is, does the running technique inhibit performance?” Veney says. “If an athlete can get down the track faster than anybody else, I’m not going to change a thing. If some-

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one has an unorthodox technique and you work to change it, you might end up inhibiting the things they do well.” Gambetta says each athlete has a “movement signature,” and he, too, recommends making adjustments only when something is hampering performance. “My rule of thumb is, before you start making changes, watch someone run for a couple of days, and watch them at different speeds,” he says. “Sometimes you’ll see a fault that is negatively affecting them, and all it takes is making them aware of it. Other times you’ll find it’s something more remedial, like a lack of strength in the core or legs, and that’s something the athlete will have to work on. And sometimes you’ll decide it’s better to let them run the way they’re most comfortable.” Henry offers a final warning: Never let the unique mechanics of one successful athlete affect the way you coach the other runners in your program. “As coaches we sometimes see somebody run very fast while doing something a little bit different, and all of a sudden we think that’s the way it’s supposed to be,” he says. “In truth, that isn’t the way it’s supposed to be, it’s just the style of that individual. There are basic principles of proper running form that apply to most athletes, and we have to remember that, even when we’ve got an athlete who defies them.” Patience and Progress For any coach who chooses to make running mechanics a training focus, Ihmels suggests remembering that patience is a virtue. Athletes need to buy in long-term to see real results. “Working on mechanics is a process,” he says. “Some athletes may get frustrated because the results aren’t there immediately, so you have to explain that sometimes there’s a lag before they start to see the payoff. I tell my athletes that it would be easy to just go out and run hard and not worry about good mechanics, but they’ve got to be patient and persevere, and know that they’re working to really become better runners. “I tell them, ‘You’re becoming more efficient with your sprints, more efficient with your drill work, and stronger. Eventually, that will get you to the point where you’re that guy at the end of a race who’s very efficient, very strong, and really has it together.’” ■

COACHING LIFE

THE HEART OF THE MATTER Before you can help your athletes succeed, you need to know who you are and why you do what you do. Defining your coaching philosophy is your first mission.

JAMIE SCHWABEROW/NCAA PHOTOS

BY LAURA SMITH

hen Head Women’s Basketball Coach Mike Divilbiss moved from LewisClark State College to the University of Idaho, he felt prepared for the pressure of climbing the coaching ladder. He’d built the LC State program into an NAIA Division I contender, winning 33 games in his last season and taking his team to the Final Four. He was ready for NCAA Division I competition. Or so he thought. “In my first two years at Idaho, we won 11 and 10 games,” says Divilbiss, now in his fifth season at Idaho, with a contract extension that runs through 2010. “Coming off a season with 33 wins, that was a soul-searching time for me. I asked myself, ‘What are you doing here? Who are you? What’s important to you?’ “I expected the experience of moving to Division I to be about adjusting to a higher level of competition and focusing on the scoreboard,” he continues. “Instead, I ended up completely re-examining my coaching philosophy Laura Smith is an Assistant Editor at Coaching Management. She can be reached at: ls@MomentumMedia.com.

At the University of WisconsinLa Crosse, Head Coach Mark Guthrie’s coaching philosophy involves putting athletes into competitive situations where they must stretch their limits.

COACHING MANAGEMENT

COACHING LIFE

and really asking myself, ‘Why coach basketball in the first place? What’s so important to me about it?’” Divilbiss’s soul searching resulted in a personal philosophy statement that’s published on Idaho’s athletics Web site. In place of the usual collection of stats and accolades, Divilbiss’s bio describes how he goes about molding a basketball team into a family and teaching his players to handle successes and failures in life. “In the end, I came back to the fact that winning wasn’t the most important thing to me and that success was about much more than the scoreboard,” he

says. “Changing jobs ended up providing me with the chance to truly define my coaching philosophy.” What’s your coaching philosophy? Whether you think about it daily, analyze it once a season, or rarely reflect on it at all, it’s the framework on which your performance is built. Coaches who take the time to clarify and refine their philosophies are rewarded with a roadmap for better decision-making and a deeper, more meaningful experience for themselves and their athletes. Here, we ask veteran coaches in three different sports at three different levels of competition to talk about their

MA KING A S TATEM ENT Along with figuring out your coaching philosophy, consider writing a personal philosophy statement. Developing a concise, written description of your philosophy will allow you to think about what is important to you and communicate that to others. When there’s a decision to be made, your philosophy statement will serve as a personal guide to steer you in the right direction. Here is a way to break the task down into a six-step process. Write a list. The first step is to create a list of everything important to you in life—everything. If family is important to you, list it. If having time to exercise is a priority, list it. How about your professionalism? Winning? Salary? Try to include everything that may impact your daily behavior. Prioritize your list. Next, prioritize each item on the list: 1 = very important, 2 = somewhat important, and 3 = moderately important. Here’s an example: Family: 1 Influencing students: 1 Success of athletes: 2 Friends: 3

Winning games: 1 Championship titles: 2 Lifelong learning: 1

There is no right or wrong in this process. The items listed and the numbers next to them should reflect your true feelings. Create the statement. Look at all the #1 items and write a paragraph or more that links them together. If some of the #1 items do not seem to fit what you want to say, it’s okay to leave them out. And you may decide to “upgrade” a few #2 items because they help to define what you are truly about. Elaborate and add text to bring out what really inspires you on a daily basis. The following is an example of the opening of a philosophy statement: “I love to learn, and learning inspires me to teach others. Through coaching, I hope to positively influence today’s youth, so they might be good citizens tomorrow.

COACHING MANAGEMENT

coaching philosophies. They discuss what their philosophies are, describe how they evolved, and recall the experiences that formed their beliefs. Focusing on the Journey Mark Guthrie, Head Coach of Men’s Indoor and Outdoor Track and Field at the University of Wisconsin-La Crosse, has used a coaching philosophy with three basic principles to guide 19 teams to NCAA Division III titles. The first principle is that the experience belongs not to him, but to his student-athletes. “I had my time, and this is their time,” Guthrie says. “So I let them tell me what

By Dr. Dennis Docheff

Patience, kindness, and love direct my interactions with athletes. Although I like to win, it is imperative that I do so in a fair and just manner. I believe in doing what’s right.” Publish it. When people think of publishing, they typically think of books or magazines. But coaches have many avenues to publish their philosophy statement. The simplest way is to place it in a frame and hang it on the office wall or post it in the locker room where athletes can read it. Other ideas include: placing it on a Web site; printing it on 3x5 cards you hand out to athletes; and including it in a preseason packet for athletes and parents. Put it into practice. The most important part of the process is putting the philosophy into action. Try setting one or two monthly goals that are directly related to your philosophy and check your work at the end of each month. Another idea is to create a term “report card,” either on your own or with a mentor to gauge progress toward your larger goals. Or keep a journal, where you write about your daily activities, then reflect on how well your behavior matches your philosophy. Review it. As people grow and mature, things that were once important in their lives may change and thus their philosophy may change, too. Even if the philosophy statement remains the same from year to year, reviewing the document will refresh your perspective. Certainly, trying to live out a public philosophy puts pressure on a coach. It takes courage to tell people, “This is what I’m about. Please hold me accountable.” However, writing and reviewing your philosophy will help you coach in a manner that truly represents who you are. And the longer you use it, the more likely you will be to reach your goals. Dennis Docheff, EdD, is a Professor in the Department of Health and Human Performance at Central Missouri State University and a former football, basketball, and track and field coach. A version of this sidebar has been published in Athletic Management, Coaching Management’s sister publication.

COACHING LIFE

they want to accomplish. I allow the student-athletes to set their own individual and team goals, and my role is to help them reach those goals.” Based on that philosophy, Guthrie starts each year by asking his team to set a goal for the season. “Not surprisingly, they always come back with, ‘To win the national championship,’” he says. “Everything is geared toward winning the title, from how I plan practices to how I approach meets. If they told me one year their goal was to win a conference title, I’d base everything on that instead.” Second, Guthrie believes in regularly putting his student-athletes into challenging competitive situations—even if they feel they’re in over their heads. “We’re a D-III school, but we run at Wisconsin, Minnesota, Purdue, and the Drake Relays and the Kansas Relays,” he says. “I believe in taking my athletes where they are going to see fantastic talent. It gives them confidence when they get to the most critical situation we face—our national meet.”

A team focus is the third hallmark of Guthrie’s philosophy. “I talk to my athletes a lot about how every member of the team, whether they score points or not, contributes to the final result,” he says. Guthrie says that watching other coaches—both those he respects and those he doesn’t—has helped him refine his philosophy over the years. “I remember early in my career watching a coach chew out a kid who had screwed up in a meet,” he says. “I knew right then that wasn’t going to be part of my philosophy. Some coaches say, ‘You have to tear kids down to build them back up,’ but I don’t believe that. When an athlete screws up, they know it, and the last thing they need is to be torn down. I tell them, ‘Tomorrow is another day. Let’s start over from here and do what we need to do.’” Guthrie also believes in testing his beliefs by watching how they stand up in tough situations. “Going into the D-III indoor championships two years ago, one of my athletes was the top thrower in D-III history in the 35-pound weight, and we were counting on him

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for 10 points toward the title,” he says. “Instead, he fouled three times. It was a big blow, but I followed my philosophy. I told him, ‘The sun is still coming up tomorrow and even though this is pretty important to us, it’s not the end of the world.’ Then at the outdoor nationals, he threw a lifetime PR and won the hammer. If I had jumped down his throat at the indoor nationals and told him he had let us down, I’m not sure he would have had the confidence to put it behind him. So I believe my philosophy served me well, and it goes back to when I saw that one coach early in my career do just the opposite. “The longer you coach, the more your philosophy evolves,” he continues. “You see what works and build on that, and you see what doesn’t work and change it. It’s a slow process. I think it takes at least a decade before you have a fairly solid philosophy. And even after that, you don’t want to get locked in—there is no such thing as a permanent coaching philosophy. Good coaches never stop looking for ways to adapt.”

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Guthrie sets aside a special time after each season ends to evaluate his philosophy. “I go out on my boat, and no one can go with me,” he says. “I don’t bring a cell phone. I just cruise and think about what happened during the season. Are my core beliefs and my approach working? If the answer is no, I start breaking down what isn’t working and figure out how to change it. “The toughest time to evaluate your philosophy is when you’re succeeding,” he continues. “After a losing season, it’s

phrase that has come to stand for a very specific way of doing things. On the basketball court, “play hard” translates to putting in maximum effort every day. Playing smart reminds his players to take care of the little things: boxing out for rebounds, making the sure pass, reading defenses properly. And playing together means an athlete understands teamwork—she knows when to pass the ball and when to take it to the basket. However, “hard, smart, together” extends beyond the basketball court. “It applies to every facet of their lives, and of my life too, because I also ask it of myself,” Divilbiss says. “I expect them to play ‘hard, smart, and together’ in the classroom and socially as well. I expect them to extend maximum effort in their schoolwork and to ‘play together’ by helping each other make good decisions in social situations. “I don’t believe you can be one person in one part of your life and a different person in another part of your life,” he continues. “So my players can’t tell me they’re going to be a mess academically and then become disciplined and accountable on the court. My philosophy is that we have to build quality people who are ready to make good decisions and give maximum effort on and off the basketball court, and ‘hard, smart, together’ has become shorthand for that.” Divilbiss says he deliberately puts time into thinking and reading about coaching philosophy, even after nearly two decades as a head coach. “Reading has shaped my philosophy a great deal and still does,” he says. “I’ll read something and think, ‘I like that. That fits me.’ Then I’ll make it part of my philosophy. “I spend a lot of time listening to other coaches, too,” he continues. “I go to clinics not so much to learn about basketball now as to hear coaches talk about why they do what they do. And of course, my philosophy has also developed through my experiences.” One of those experiences came at Lewis-Clark when his team was 26 and 0 and ranked number one in the country as it entered the conference finals. When his team lost the game on a halfcourt shot at the buzzer, Divilbiss says his own reaction disappointed him. “I

“Above all else, make sure you truly care about your players. If you do, they will remember it for the rest of their lives.” easy to look back and try to figure out what went wrong. But it’s just as important to go back after a great season and ask, ‘Did we do everything we could or is there a better way to do it?’” Over the years, Guthrie says his philosophy has evolved to be much less about wins and losses and much more about the process. “I’ve come to realize that it’s all about the journey, and I’ve developed a little tradition to communicate that to my athletes,” he says. “I make sure we are always the last ones to leave a competition. We wait, and after the noise has died away and all the other teams have left, we just stand there for a minute and look around so they don’t forget the experience. The medals will tarnish and the ribbons will fade, but the memories are what will carry them for the rest of their lives. I tell my athletes, ‘Just stand here a minute and soak it in so you’ll always remember what you’ve been through and what you’re a part of.’” Three Little Words Divilbiss has a philosophy that’s distilled down into three words: hard, smart, together. He freely admits the words are borrowed from legendary basketball coach Dean Smith, but Divilbiss has put his own stamp on the 26

COACHING MANAGEMENT

didn’t get down on the kids, but I didn’t lead,” he says. “I lost my perspective and I was making it all about the scoreboard. Ever since, I’ve wished I could have that moment in the locker room back. But evaluating that experience helped me return to who I am and what I believe in.” Along with pivotal moments, Divilbiss uses his daily experiences and interactions to refine his coaching philosophy. “One way that I evaluate how well my philosophy is working is to continually ask myself, ‘What does this team need from me?’” he says. “I also ask my captains that question and listen carefully to their answers. If I’m constantly adjusting my approach to give them more of what they need, I know I am working from a sound philosophy. “There’s really no time when I’m not evaluating my philosophy,” he adds. “It’s synonymous with who I am as a person, and that’s something I think about every day.” From the Heart Ask most football coaches for their coaching philosophies, and you might not expect to hear much about love. But Al Fracassa isn’t most football coaches. He’s won more games than any other football coach in his state and has been honored with an NFL Coach of the Year award. Head coach for more than three decades at Brother Rice High School in Bloomfield Hills, Mich., Fracassa sums up his coaching philosophy this way: “Work hard and do the best you can every day. Know what you expect from your players and make sure they know, too. Never forget that each member of your team is equally important. Above all else, make sure you care about your kids, because there is a whole lot of love involved in being a good coach. If you don’t truly care about your players, you will not ultimately be successful. But if you do, your kids will remember it for the rest of their lives.” Fracassa says his philosophy began with what he learned from his high school coaches and became solidified when he competed for Michigan State. “The coaches made every player feel they were a part of the team,” he says. “They were disciplined coaches, but they also cared about each player as a person. I believed at the time—and

COACHING LIFE

I still believeâ&#x20AC;&#x201D;that was the reason we won the national championship in 1952. Iâ&#x20AC;&#x2122;m going back a long way, but that was definitely the beginning of my philosophy.â&#x20AC;? Fracassa says the biggest developments in his coaching philosophy have reflected changes he sees in the athletes he coaches. â&#x20AC;&#x153;Years ago, I was tougher in the things I said to athletes,â&#x20AC;? he says. â&#x20AC;&#x153;But as the culture has changed and the expectations of athletes and their parents have changed, Iâ&#x20AC;&#x2122;ve eased up a lot. I still let them know when I donâ&#x20AC;&#x2122;t like their effort, but Iâ&#x20AC;&#x2122;m more conscious of saying it in a way thatâ&#x20AC;&#x2122;s not going to hurt their feelings. Itâ&#x20AC;&#x2122;s important to evaluate and adjust your philosophy as times change.â&#x20AC;? Winning has dropped in importance as his philosophy has evolved, Fracassa adds. â&#x20AC;&#x153;When I was a young coach, I went into every season thinking we had to win all our games,â&#x20AC;? he says. â&#x20AC;&#x153;But over time I started asking, â&#x20AC;&#x2DC;Is this really what itâ&#x20AC;&#x2122;s all about?â&#x20AC;&#x2122; Itâ&#x20AC;&#x2122;s good to teach to win. But whatâ&#x20AC;&#x2122;s important is that kids

are a part of something. The lessons they learn come from being out there every day, not from winning a state championship, and thatâ&#x20AC;&#x2122;s become my philosophy now.â&#x20AC;?

â&#x20AC;&#x2DC;Never give up,â&#x20AC;&#x2122; from Vince Lombardi. And how about, â&#x20AC;&#x2DC;Contentment with past accomplishments stifles future achievementsâ&#x20AC;&#x2122;? I got that from a Salada tea bag, but it fits into my philosophy.

â&#x20AC;&#x153;I still let them know when I donâ&#x20AC;&#x2122;t like their effort, but Iâ&#x20AC;&#x2122;m more conscious of saying it in a way thatâ&#x20AC;&#x2122;s not going to hurt their feelings. Itâ&#x20AC;&#x2122;s important to evaluate and adjust your philosophy as times change.â&#x20AC;? Throughout his career, having concise phrases to sum up his philosophy has helped Fracassa define what heâ&#x20AC;&#x2122;s about as a coach. â&#x20AC;&#x153;My high school coach used to say, â&#x20AC;&#x2DC;Do it better than itâ&#x20AC;&#x2122;s ever been done before,â&#x20AC;&#x2122;â&#x20AC;? he says. â&#x20AC;&#x153;That simple phrase has stuck with me throughout my entire life and I use it with my players. I borrowed the phrase,

â&#x20AC;&#x153;If youâ&#x20AC;&#x2122;re trying to figure out your philosophy, make it simple,â&#x20AC;? he adds. â&#x20AC;&#x153;Figure out what youâ&#x20AC;&#x2122;re about as a coach and put it into simple terms that you can put up on the wall and repeat to yourself. It helps you guide your coaching, and when players come back 10 years later, those are the concepts they still remember.â&#x20AC;? â&#x2013;

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THE LATEST BUZZ hen ingested, it triggers changes in the same area of the brain activated by nicotine, cocaine, and heroin. Used regularly, it leads to tolerance and addiction. Attempting to discontinue use prompts painful withdrawal. Many of your players may be using it, and in fact, you probably had a dose of it today yourself. Caffeine. Eighty to 90 percent of American adults consume it every day, and student-athletes on college campuses are no exception. Increasingly, high schoolers are rivaling adults in their caffeine use, downing sodas and visiting coffee shops for frozen or sweetened caffeinated drinks. In addition, many student-athletes turn to the drug to enhance their athletic performance. Certainly, concern about caffeine use pales in comparison to the use of substances like steroids and ephedra. But heavy consumption can have some very real downsides for student-athletes’ health and performance. And while there

Whether it’s consumed to enhance performance or as part of the daily diet, excessive caffeine can be a negative for today’s competitive athletes.

is laboratory evidence that caffeine enhances performance, athletes who use it as an ergogenic aid need to be educated about the risks and realities of competing under its influence. The Daily Grind When student-athletes become daily caffeine users, particularly with heavy use, both their health and performance may suffer in ways they aren’t even aware are happening. One of the biggest risks is that caffeine use disrupts sleep, and studentathletes are often sleep-deprived to begin with. “High school and college students are notorious for not getting enough sleep, and caffeine increases the length of time it takes to fall asleep and decreases total sleep time,” says Laura Juliano, a caffeine researcher and Assistant Professor of Psychology at American University. Laura Smith is an Assistant Editor at Coaching Management. She can be reached at: ls@MomentumMedia.com.

COACHING MANAGEMENT

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“It’s absolutely essential for athletes to get enough rest to repair muscle tissue and perform optimally.” It doesn’t require downing a double espresso right before bed to lose sleep from caffeine consumption, either. Studies have shown that consuming a

recent studies have challenged the longheld belief that caffeine is a diuretic, most caffeinated beverages are still not particularly good sources of hydration. If they replace water or sports drinks in an athlete’s diet, chances of dehydration increase. Last but not least, student-athletes who use caffeine daily will “I don't see student-athletes up a tolerance, gradually taking caffeine pills, but I do see build needing more and more to them drinking more caffeinated achieve the same effect. They’ll beverages before contests. And also develop dependence and feel they need caffeine to funcI've had more athletes ask, ‘If I like tion normally. “When it comes to drink a cup of coffee before my chronic caffeine users, it’s often meet, is it going to help me?’” difficult to separate the effect of the drug from the effect of not moderate amount of caffeine early in having the drug,” Juliano says. “In other the day can reduce the quality and words, they may think caffeine makes quantity of that night’s sleep. them feel and perform better, but in Another concern involves caffeine’s reality, it just keeps them from feeling ability to produce anxiety. Again, the bad from not having it.” effect does not require huge doses. StarFew sports nutritionists advise college bucks reports that its 16-ounce coffee athletes to avoid caffeine altogether. It’s contains 400 milligrams of caffeine— simply too pervasive an ingredient in the exact amount researchers adminismany foods and drinks. But how much ter in the laboratory to induce anxiety, is too much? according to Juliano. “There is already a “If a student-athlete does not want to lot of anxiety in the lives of most stube physically addicted to caffeine, he or dent-athletes,” she says. “And caffeine is going to magnify it.” A student-athlete who has an exam looming, a paper due, and a game coming up may down a mug or two of coffee For student-athletes who need to make it through the day, then attrito lower their caffeine intake, bute feelings of stress and anxiety to the it’s essential to develop a stratworkload. “In reality, caffeine is probaegy, because withdrawal sympbly making them feel much worse, but toms can hit harder than they they don’t realize it,” says Juliano. expect. Daily consumption of coffee and Caffeine researcher and Assistant colas also deprives the body of calcium, Professor of Psychology at Ameriaccording to Barbara Lewin, a nutritioncan University Laura Juliano and her ist based in Fort Myers, Fla. “Coffee and colleague Roland Griffiths recently colas are high in phosphorus, and the conducted a review of existing literabody requires a certain phosphorus-toture on caffeine withdrawal. “One of calcium ratio,” Lewin says. “If your phosour most important conclusions was phorus intake is high, and you don’t that caffeine withdrawal is clinically ingest enough calcium, your body will significant,” she says. “Some people pull calcium from your bones. Most stubecome so ill that they mistake the dent-athletes don’t get enough calcium withdrawal for the flu. It’s important in their diets as it is. Often, when I look to take caffeine withdrawal seriously.” at a student-athlete’s daily calcium intake Juliano suggests helping studentalongside their use of coffee and colas, athletes cut back by letting them they are in a negative calcium balance.” know what to expect. “Explain to There are two other nutrition negathe student-athlete that whenever tives to be aware of. First, since caffeine you use a drug regularly, your body increases the production of stomach makes a series of adjustments,” she acid, large amounts can induce an upset stomach or acid reflux. Second, although

she needs to use well below 100 milligrams a day, which means drinking only one caffeinated soft drink or a very small cup of coffee a day,” Juliano says. For student-athletes who find that recommendation unrealistic, nutritionists advise that they keep their daily intake under 300 to 400 milligrams a day. While this amount does cause dependence on the substance, other side effects, such as anxiety, sleeplessness, and digestive disturbance generally don’t occur. Staying under 400 milligrams requires limiting intake to about two cups of coffee or three caffeinated soft drinks a day. Caffeine & Performance Beyond consuming coffee as part of their daily routines, many athletes are turning to caffeine as an ergogenic aid. “The prevalence of caffeine as a performance aid is something I’m seeing more and more,” says Josh Hingst, Assistant Strength and Conditioning Coach and Sports Nutritionist at Florida State University. “I don’t see student-athletes taking caffeine pills, but I do see them drinking more caffeinated beverages before

KICKING CAFFEINE

COACHING MANAGEMENT

says. “When your body doesn’t get the drug, it is forced to go through a period of readjustment—and that can significantly interfere with performance in school and athletics.” Leah Moore Thomas, Sports Nutritionist at Georgia Tech, advises student-athletes to reduce caffeine gradually. She first has athletes tally all the sources of caffeine they typically use, especially hidden ones like coffee-flavored yogurt or caffeine-containing medications. “Then I ask them to reduce it a little at a time,” she says. “If caffeine is present at three meals a day, I have them replace it at one meal with juice or water or a decaffeinated soda or coffee. Once they do that for a while, I ask them to try including caffeine only once a day, and then go to every other day. My goal is for our studentathletes to reach a level of use where if they don’t have caffeine for a day, they don’t feel any adverse effects.”

SPORTS NUTRITION

contests, especially the so-called energy drinks,â&#x20AC;? agrees Leah Moore Thomas, Sports Nutritionist at Georgia Tech. â&#x20AC;&#x153;And Iâ&#x20AC;&#x2122;ve had more athletes ask, â&#x20AC;&#x2DC;If I drink coffee before my meet, is it going to help me?â&#x20AC;&#x2122;â&#x20AC;? The answer, according to recent studies, is probably yesâ&#x20AC;&#x201D;but with some big caveats. â&#x20AC;&#x153;There is a wealth of information to suggest that caffeine allows people to exercise harder and longer,â&#x20AC;? says Lawrence Spriet, an exercise physiologist, caffeine researcher, and Professor at Canadaâ&#x20AC;&#x2122;s University of Guelph. â&#x20AC;&#x153;As athletes get tired, caffeine improves their ability to maintain focus and level of effort. Caffeine also reduces perceived exertion, so athletes report that they donâ&#x20AC;&#x2122;t feel like they are working as hard.â&#x20AC;? In laboratory studies, caffeineâ&#x20AC;&#x2122;s stimulant effect also seems to boost awareness, vigilance, and alertness, particularly during long-term exercise bouts. However, although caffeine may boost performance in laboratory tests, questions remain when trying to apply those findings to actual competition.

â&#x20AC;&#x153;When you introduce all the variables In addition, advocating that high that are involved with sports, it becomes school athletes use caffeine to perform much harder to measure whether cafbetter may put them at increased risk feine has improved an individual athfor trying other, and more dangerous, leteâ&#x20AC;&#x2122;s performance,â&#x20AC;? says Spriet. ergogenic aids. â&#x20AC;&#x153;Telling a 14- or 15-yearIf caffeine can boost performance, old athlete that caffeine supplementashould coaches encourage student-athletes to use it? When it comes to â&#x20AC;&#x153;Once athletes are in college, many high schoolers, absolutely of them are going to use caffeine as not, says Spriet. â&#x20AC;&#x153;I do not an ergogenic aid. Someone needs to recommend caffeine use with developing individu- be there to say, â&#x20AC;&#x2DC;If you're going to als,â&#x20AC;? he says. â&#x20AC;&#x153;In fact, if it use it, here's how to use it without were up to me, it would harming your body.â&#x20AC;&#x2122;â&#x20AC;? be banned for athletes under 18.â&#x20AC;? Juliano agrees. â&#x20AC;&#x153;From a chemical tion is an okay idea sends a dangerous standpoint, we donâ&#x20AC;&#x2122;t know whether cafmessage,â&#x20AC;? says Lewin. â&#x20AC;&#x153;It opens them up feine affects a developing central nerto the idea of a quick fix, of taking a pill vous system differently from an adult to become a better athlete. Can it lead central nervous system, because that to abuse of other performance enhancresearch cannot be done for ethical reaers? We donâ&#x20AC;&#x2122;t know for sure, but itâ&#x20AC;&#x2122;s cersons,â&#x20AC;? she says. â&#x20AC;&#x153;We know that the brain tainly an issue to be aware of.â&#x20AC;? is still developing, and that caffeine With these risks in mind, itâ&#x20AC;&#x2122;s imporaffects brain neurotransmitters, but tant for high school coaches to talk with beyond that, we just donâ&#x20AC;&#x2122;t know.â&#x20AC;? their athletes about caffeine. â&#x20AC;&#x153;We know

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Circle No. 124 COACHING MANAGEMENT

SPORTS NUTRITION

that children and adolescents are using more caffeine than ever before,” Juliano says. “They are a huge share of the market for soda and energy drinks. It’s critical to educate them that caffeine is a drug, that it causes physical dependence, and that there are much better ways to achieve a better performance.” Information & Education With older student-athletes, a message that combines information about caffeine’s risks with education about using it safely may be a more realistic approach. “Once athletes are in college, many of them are going to use caffeine as an ergogenic aid,” Spriet says. “So someone needs to be there to say, ‘If you are going to use it, here are some guidelines so you don’t harm your body.’” Hingst agrees. “I think the message for college athletes needs to be, ‘There are a lot more important things to consider when you’re trying to improve your performance, like nutrition, hydra-

tion, training, and rest. But if you are going to use caffeine in an attempt to boost your performance, here is how to do it safely,’” he says. Education on the safe use of caffeine as an ergogenic aid needs to include the following factors: Dose: Research indicates that doses of three to five milligrams per kilogram of body weight will provide a performance effect without health risks. “For a 70-kilogram (154-pound) athlete, three milligrams per kilogram is only 210 milligrams of caffeine,” Spriet says. “You can easily get that from two cups of coffee.” Athletes who ingest too much caffeine before a meet are more likely to see a performance detriment than a benefit, from caffeine-induced headaches, anxiety, stomachaches, and focusing problems. They may also approach the caffeine limits set by the NCAA, which require athletes to have less than 15 micrograms per milliliter of urine.

BY THE NUMBERS Student-athletes who ingest 100 milligrams or more of caffeine per day will develop caffeine dependence and experience withdrawal symptoms if they discontinue use. Those who ingest more than 400 milligrams per day are likely to experience anxiety, sleep disturbance, digestive problems, and other side effects. Below is a list of commonly used products along with their caffeine content.

Product

Serving Size

Typical Caffeine Content (mg)

Coffee (brewed) Coffee (Starbucks) Coffee (espresso) Coffee (decaf) Tea (brewed) Tea (bottled, iced) Soft drink (caffeinated) Jolt Cola Energy drinks (typical) Red Bull Coffee ice cream Coffee yogurt

6 oz 16 oz 1 oz 6 oz 6 oz 12 oz 12 oz 12 oz 8.4 oz 8.45 oz 8 oz 8 oz

100 400 40 4 40 20 40 71.5 80 80 50 50

Stimulants (typical) Vivarin Weight loss products/ Sports supplements (typical) Dexatrim Natural Stacker 3

1 tablet 1 tablet

100 or 200 200

COACHING MANAGEMENT

2-3 tablets 80-250 1 caplet 80 1 caplet 250

The amounts were obtained from Substance Abuse: A Comprehensive Textbook, Fourth Edition, published by Lippincott Williams & Wilkins, with permission by authors Laura Juliano and Roland Griffiths. To help studentathletes pinpoint their exact caffeine intake with an interactive calculator, direct them to the National Sleep Foundation’s Web site at: www. sleepfoundation.org.

Source: Spriet advises against using energy drinks, since they typically contain many other ingredients not regulated by the FDA. He believes the safest source is simply coffee. “For an adult athlete, one to three cups of coffee before a game, depending on the athlete’s weight, is very safe and is likely to provide them with a performance benefit, without adding sugar or other ingredients,” he says. Timing: In general, caffeine should be consumed a half-hour to an hour before the athlete’s event. “The blood level of caffeine is maximized one hour after it’s taken, but effects start to show up by 30 minutes,” Spriet says. Tolerance: Athletes who use caffeine as part of their daily diet are less likely to see a performance benefit from using it prior to exercise. “To avoid building up a tolerance, an athlete needs to abstain from caffeine for a few days prior to taking it before a game,” Lewin says. Testing: “Advise athletes to try it during practices or workouts before using it during a meet,” Hingst says. “They need to have some experience using it first to see how they respond.” Mixing It: Perhaps most importantly, advise student-athletes to be very aware of the ingredients in any other supplements they are taking. Combining caffeine and other stimulants often found in dietary supplements can put an athlete at higher risk for a sudden arrhythmic death. Even with new research on caffeine and performance available, nutritionists still recommend downplaying its role to athletes. “When athletes ask me about boosting performance with caffeine, I ask them, ‘What have you done to improve your breakfast, lunch, dinner, and recovery meals? How is your hydration, training, and rest?’” Lewin says. “Depending on their sport, their individual response, and a host of other variables, caffeine may give them a slight boost. But it is not going to make up for not having these foundational pieces in place.” ■ A longer version of this story appeared in Training & Conditioning, a sister publication to Coaching Management. It can be accessed by searching “caffeine” on our Web site: www. AthleticSearch.com.

Guide to Track Surfaces Sportsline, Inc. 610-526-9476 WWW.SPORTSLINE.COM WWW.TURFINSTALL.COM See ad on page 22 Circle No. 500 Sportsline specialists have been installing sports surfaces since 1987. Its staff includes an American Sports Builders Association (ASBA) certified track builder, raising its professional standards for running-track construction, FieldTurf, and Prestige Turf installers. Recent installations: Penn Relays Restripe, Philadelphia, Pa. (see photo) Lake Wallenpaupack High School, Pa. Kutztown University, Kutztown, Pa. Marianna High School, Marianna, Fla. Mount Saint Joseph Academy, Flourtown, Pa.

Surfaces: See Conica’s section on page 34 of this Guide for the quality sur faces that Spor tsline installs, including the Conipur SP and Conipur SW.

Beynon Sports Surfaces 410-771-9473 WWW.BEYNONSPORTS.COM See ad on page 9 Circle No. 501

Beynon Sports Surfaces’ four IAAF-certified track and field surfaces are completely seamless and chemically-bonded to the substrate, providing a surface with a significantly longer lifecycle than alternative sheet goods or latex track systems. Recent installations: University of Maryland, College Park, Md. Purdue University, West Fayetteville, Ind. (see photo) University of Massachusetts, Amherst, Mass. Auburn University, Auburn, Ala. Surfaces: BSS-2000 (outdoor) IAAF, NCAA, NFHS, and ASBA approved Materials: Polyurethane Resurfacing: Yes, 12 years Restriping: Yes, eight years Length of warranty: 10 years BSS-1000 (outdoor) IAAF, NCAA, NFHS, and ASBA approved Materials: Polyurethane

Resurfacing: Yes, 12 years Restriping: Yes, eight years Length of warranty: seven to 10 years BSS-“Hobart”1000 (indoor) IAAF, NCAA, NFHS, and ASBA approved Materials: Polyurethane Resurfacing: Yes, 12 years Restriping: Yes, eight years Length of warranty: seven to 10 years

Check out www.AthleticBid.com to contact these companies. North American Specialty Flooring 866-757-5569 WWW.PRO-TRAXX.NET See ad on page 4 Circle No. 502

Rephouse America, LLC 866-898-8007 WWW.REPHOUSE.COM See ad on page 14 Circle No. 503

Pro-Traxx by North American Specialty Flooring is a pre-fabricated rubber sport flooring made from synthetic and natural rubber compounds that can sustain the combined effects of compaction, abrasion, spike damage, UV light, water, and variations in temperature. Pro-Traxx’s surfaces can help reduce athletes’ muscular fatigue.

Rephouse’s mission is total quality, supported by the dedication of experienced personnel. The company’s Quality Monitoring Program ensures that each surface is manufactured to meet the highest standards. From high school tracks to the training facility in Filis, Greece used for the 2004 Summer Olympics, Rephouse quality is second to none.

Recent installations: North Central College, Naperville, Ill. (Indoor) Nan-Tow County Stadium, Taiwan National Chen-Tzu High School, Taiwan National Ilan University, Taiwan

Recent installations: 2004 Athens Olympic Training Track, Filis, Greece Alam Shah School, Putrajaya, Malaysia High Tech Computer School, Dubai, UAE Lingnam University, Hong Kong

Surfaces:

Pro-Traxx (Indoor and Outdoor) IAAF approved Materials: Rubber track surface with an EPDM top layer and a thick, elastic black rubber bottom layer Warranty: One year for installation; five years for materials

Decoflex™ SW14 (Outdoor) IAAF Approved Materials: Black rubber base mat, polyurethane, synthetic EPDM rubber granules Warranty: Five years Decoflex™ D14 (Outdoor) IAAF Approved

Materials: Black rubber base mat, synthetic EPDM, rubber top mat Warranty: Five years Decoflex™ T14 (Outdoor) Materials: Black rubber base mat, polyurethane, structure spray coating Warranty: Five years

COACHING MANAGEMENT

Guide to Track Surfaces Conica

Fisher Tracks, Inc.

800-642-7010 WWW.CONICA.COM See ad on page 28 Circle No. 504

800-432-3191 WWW.FISHERTRACKS.COM See ad on page 27 Circle No. 505

As a world leader in the supply of polyurethane components for sports surfacing systems, Conica has multiple IAAF approvals, and its indoor and outdoor Class A track systems meet ASTM F2157-02 requirements. Conica materials are 100-percent free of mercury. Recent installations: East Kentwood High School, Cutlerville, Mich. (see photo) Douglas Park, Regina, SK, Canada Washington High School, Kansas City, Kans. Upper Perkiomen High School, Pennsburg, Penn. St. Josephâ&#x20AC;&#x2122;s Academy, Brownsville, Texas Surfaces: CONIPUR SP (indoor and outdoor) IAAF approved Materials: Polyurethane-based, EPDM rubber Warranty: Five years CONIPUR SW (indoor and outdoor) IAAF, NCAA, and NFHS approved Materials: Polyurethane-based mat with embedded EPDM

extreme coat Warranty: Five years CONIPUR MX (indoor and outdoor) IAAF, NCAA, and NFHS approved Materials: Top-quality polyurethane full-pour with embedded EPDM three-layered system Warranty: Six years

Fisher Tracks is a family business that has been creating and installing sports surfaces for more than 45 years. The company is dedicated to providing their customers an integrated solution for their athletic track needs. Fisher Tracks is a member of the United States Tennis Court and Track Builders Association, and has a Certified Track Builder on staff to help you with your needs. They can help you design your facility to deliver performance, comfort, and safety. Surfaces: L-2000 Pure latex track surface constructed from high-quality latex polymers with SBR or EPDM rubber. Built in seamless/monolithic applications. Upgradable to P-5000 in the future. P-5000 (see photo) An affordable latex track system with the added strength and durability of a polyurethane wearing course. Base consists of latex and black SBR or EPDM rubber (the L-2000 system), with

the addition of a black polyurethane wearing course. Optional colored EPDM wearing course of 6.5 lbs. per square yard with the addition of a colored polyurethane wearing course. Poly Mat SS Poly Mat system with a sprayapplied wearing course of colored polyurethane and EPDM rubber granules. The colored structural spray application is applied once in each direction for a uniform look. Permeable surface, with a variety of colors available.

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Athleticbid.com 34

COACHING MANAGEMENT

Team Equipment Cho-Pat 800-221-1601 WWW.CHO-PAT.COM

M-F Athletic 800-556-7464 WWW.MFATHLETIC.COM

Cho-Pat’s patented Dual Action Knee Strap® provides an extra level of relief for painful and weakened knees. It applies pressure to the tendon below the knee to reduce patellar subluxation and improve tracking and elevation. It also puts pressure on the tendon above the knee to provide added support and stability. The Dual Action Knee Strap allows full mobility. Circle No. 506

M-F Athletic’s First Place Rocker Hurdle has a one-piece, 16-gauge welded steel base and is billed as one of the strongest rocker hurdles made, backed with a five-year manufacturer’s warranty. It is galvanized inside and out to prevent rust, is priced considerably lower than other hurdles, and meets the National High School Federation rules. This lightweight unit is available with silk screening. For information call toll-free, and to preview, check out M-F’s Web site. Circle No. 509

First to the Finish, Inc. 800-747-9013 WWW.FIRSTTOTHEFINISH.COM If your team’s budget is tight, First to the Finish can help you get the most for the money. Call First to the Finish or log onto its Web site to find select quality track and field merchandise that’s up to half off. First to the Finish carries your favorite brands, such as adidas, Asics, Reebok, Saucony, Mizuno, New Balance, and Nike. Circle No. 507 For more than 18 years, First to the Finish has been dedicated to offering quality and service. The company has built a reputation on providing coaches and athletes with a reliable source for select apparel, accessories, and equipment. Its 50,000-squarefoot warehouse, online inventory, and commitment to quality make First to the Finish an outstanding choice for teams’ apparel and equipment needs. Call for a free catalog today. Circle No. 508

M-F Athletic’s Everything Track & Field 2006 Catalog has 80 pages chock full of track and field essentials, such as vaulting poles, high jump, and pole vault pits. Related accessories are also featured, including starting blocks, hurdles, and a complete range of throwing implements. There are separate sections for shoes, apparel, books, and videos, as well as specialized training and conditioning aids. The 2006 catalog is available toll-free. Take a sneak preview at the company’s Web site. Circle No. 510 Marathon Printing, Inc. 800-255-4120 WWW.MARATHONONLINE.COM Marathon Printing, Inc., specializes in numbers for all kinds of special athletic events. Its goal is to provide ontime delivery of the highest-quality custom and stock bibs available. Marathon

prints all numbers in-house, giving the company total control for easy customization of your bibs. If you need references, just contact Marathon. The company supplies numbers for some of the largest and most popular competitions in the world, and would be glad to talk with you about your event. Circle No. 511 Omni-Lite Industries, Inc. 800-577-6664 WWW.OMNI-LITE.COM Omni-Lite’s ceramic spikes are onethird the weight of steel and are designed to compress on the track, enabling maximum performance. The Pyramid Spikes are recommended for mid- to longdistance events. The spikes are available in five lengths: 1/8”, 3/16”, 1/4”, 3/8”, and 1/2”, and in seven colors: black, silver, fast-blue, Olympic green, violet, fast-red, and Olympic gold. Circle No. 512

Omni-Lite’s lightweight spikes are designed to compress on synthetic tracks, allowing energy to return to athletes and minimizing damage to the track. The threads on the spikes are compatible with all major brands of track shoes, while the extended-length threads are available for use with sprint crowns. Omni-Lite’s spikes are made of ceramic so they will never rust. They’re available in several different styles, including Pyramid, Christmas Tree, Needle, and Blanks. Omni-Lite has the right spike for every track event. Circle No. 513

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COACHING MANAGEMENT

Great Ideas For Athletes...

ADVERTISERS DIRECTORY CIRCLE NO.

COMPANY

PAGE NO.

101. . . AAE. . . . . . . . . . . . . . . . . . . . . . . . . . . 1

PAGE NO

104 . . Marathon Printing . . . . . . . . . . . . . . . 7

. . . . . . . . . . . 19

117 . . . Omni-Lite Industries . . . . . . . . . . . . 21 125. . . On Track . . . . . . . . . . . . . . . . . . . . . . 31

107. . . Beynon Sports Surfaces . . . . . . . . . . 9

112 . . . OPTP . . . . . . . . . . . . . . . . . . . . . . . . 15

122. . . BulletBelt . . . . . . . . . . . . . . . . . . . . . 27

128. . . Power Lift . . . . . . . . . . . . . . . . . . . . IBC .4

126 . . . Cho-Pat . . . . . . . . . . . . . . . . . . . . . . 36

103. . . Pro-Traxx

123. . . Conica . . . . . . . . . . . . . . . . . . . . . . . 28

110 . . . Rephouse . . . . . . . . . . . . . . . . . . . . . 14

106 . . eFundraising.com . . . . . . . . . . . . . . . 9

113 . . . reSportCard

127 . . . EZ Change Sport Boards. . . . . . . . . 40

111 . . . RS Track . . . . . . . . . . . . . . . . . . . . . . 14

(No. American Spec. Flooring)

(eNarratives) .

. . . . . . . . . 18

. . . 25

100 . . First To The Finish . . . . . . . . . . . . . IFC

119 . . . SmartVest

121 . . . Fisher Tracks . . . . . . . . . . . . . . . . . . 27

118 . . . Sportsline . . . . . . . . . . . . . . . . . . . . . 22

102. . . Gatorade . . . . . . . . . . . . . . . . . . . . . . 3

114 . . . UCS . . . . . . . . . . . . . . . . . . . . . . . . . . 18

120. . . Goldner Associates . . . . . . . . . . . . . 25

109 . . VertiMax . . . . . . . . . . . . . . . . . . . . . . 13

124 . . . Human Kinetics . . . . . . . . . . . . . . . . 31

108 . . VS Athletics . . . . . . . . . . . . . . . . . . . 11

129. . . M-F Athletic . . . . . . . . . . . . . . . . . . . BC

116 . . . Xvest . . . . . . . . . . . . . . . . . . . . . . . . . 20

(Training Zone Concepts)

PRODUCTS DIRECTORY

Knee Strap

CIRCLE NO.

Cho-Pat’s Original Knee Strap is designed to alleviate certain knee discomforts due to overuse syndromes, arthritis, and other forms of degeneration. Nearly two million sold! Sizes: XS - XXL • Colors: Black and Tan

Dual Action Knee Strap Patented device offers an extra level of pain relief and protection from knee degeneration and overuse syndromes. Stabilizes and strengthens the joint while allowing full mobility. Sizes: Sm - XL

Achilles Tendon Strap This patented device will reduce stress upon the Achilles Tendon and provide effective relief from pain and discomfort associated with Achilles Tendonitis. Sizes: Sm - Med - Lrg

www.cho-pat.com 1-800-221-1601 Circle No. 126

COMPANY

105 . . Austin Plastics & Supply . . . . . . . . . . 7

115 . . . Antibody

(BodyGuards) .

CIRCLE NO.

COACHING MANAGEMENT

COMPANY

PAGE NO.

540 . . AAE

(HBS BallStopper System) .

539 . . AAE

(Multi-Purpose Tower)

CIRCLE NO.

COMPANY

PAGE NO

. . . . . . . 40

513 . . . Omni-Lite

(lightweight spikes)

. . . . . . . . . . 40

512 . . . Omni-Lite

(Pyramid Spikes)

521. . . Antibody

(compression shorts) .

522 . . Antibody

(shoulder brace)

. . . . . . 38

514 . . . On Track . . . . . . . . . . . . . . . . . . . . . 37 530 . . OPTP

(Axis foam rollers) .

515 . . . Austin Plastics & Supply . . . . . . . . . 37

529 . . OPTP

(Foam Roller Techniques) .

501 . . Beynon Sports Surfaces . . . . . . . . . 33

535 . . Power Lift

(Belt Squat)

. . . . . . . . . . . . 39

534 . . Power Lift

(Leg Press) .

. . . . . . . . . . . . 39

520 . . CDI Corp.

(EZ Change)

. . . . . . . . . . 38

. . . . . . . 35

. . . . . . . . . 35

. . . . . . . . . . . . 37

. . . . . . . . . . . 39 . . . . . . 39

. . . 38

506 . . Cho-Pat . . . . . . . . . . . . . . . . . . . . . . 35

525 . . Power Systems

(Pro Agility Ladder)

504 . . Conica . . . . . . . . . . . . . . . . . . . . . . . 34

526 . . Power Systems

(Training Hurdles)

538 . . eFundraising.com . . . . . . . . . . . . . . 40

502 . . Pro-Traxx

536 . . eNarratives . . . . . . . . . . . . . . . . . . . . 40

503 . . Rephouse . . . . . . . . . . . . . . . . . . . . . 33

508 . . First To The Finish (apparel/equipment). . 35

519 . . . RS Track . . . . . . . . . . . . . . . . . . . . . . 37

. . . . 38

(No. American Spec. Flooring)

507 . . First To The Finish (sale merchandise) . . 35

533 . . SmartVest

505 . . Fisher Tracks . . . . . . . . . . . . . . . . . . 34

500 . . Sportsline . . . . . . . . . . . . . . . . . . . . . 33

541. . . Gatorade . . . . . . . . . . . . . . . . . . . . . 40

516 . . . UCS . . . . . . . . . . . . . . . . . . . . . . . . . . 37

537 . . Goldner Associates . . . . . . . . . . . . . 40

527 . . VertiMax

(V4) .

. . . . . . . . . . . . . . . . . . 38

523 . . Human Kinetics . . . . . . . . . . . . . . . . 38

528 . . VertiMax

(V6) .

. . . . . . . . . . . . . . . . . . 38

524. . . Lane Gainer . . . . . . . . . . . . . . . . . . . 38

517 . . . VS Athletics

(Denfi Discus)

. . . . . . . . . 37

. . . . . . . . . . . . 35

518 . . . VS Athletics

(Wind Gauge)

. . . . . . . . . 37

510 . . . M-F Athletic

(catalog)

509 . . M-F Athletic

(Rocker Hurdle) .

(Training Zone Concepts)

. . . . . . . 35

532 . . Xvest

(Don Chu)

511 . . . Marathon Printing . . . . . . . . . . . . . . 35

531. . . Xvest

(Fire Fighter model) .

. . . 39

. . . . . . . . . . . . . . . . . 39 . . . . . . . . . . 39

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www.FundraisingForSports.com

Team Equipment On Track 800-697-2999 WWW.ONTRACKANDFIELD.COM On Track Fast Lane High School Hurdles are the original truly stackable rocker–type hurdles. Constructed with a double–tube steel base and heli–arc welded for superior strength and durability, these hurdles ship completely assembled and ready to use. There is no rear crossbar to intimidate young hurdlers, and button latches quickly adjust to five heights. Upright tubes are also available in most school colors at no extra charge. Circle No. 514 Austin Plastics & Supply, Inc. 800-290-1025 WWW.ATHLETICRECORDBOARDS.COM Athletic record boards from Austin Plastics are effective tools for motivating your athletes to do their best. The boards are easy to install, made of durable plastic, and available in various colors. They come in three standard sizes: 38” x 48”, 45” x 80”, and 72” x 120”. Engraved record nameplates are also available, or teams can print their own using perforated card stock supplied by the company. All record boards, whether custom or standard, are available for all sports. Circle No. 515 UCS, Inc. 800-526-4856 WWW.UCSSPIRIT.COM UCS International Fixed Weight Hurdles for high school competition eliminate the annual inconvenience of replacing and repairing bolt-together hurdles. These hurdles have a welded base

that’s powder-coated silver with fixed weight positions inside, which makes the hurdles NFHS-legal at all heights. The aluminum riser tubes are powdercoated in a wide variety of colors at no extra charge, and the crossbars can be customized with school name and logo. Circle No. 516 VS Athletics 800-676-7463 WWW.VSATHLETICS.COM Give throwers the same discus Olympians use. The Denfi Discus from VS Athletics was thrown by all medalists (men and women) at the 2004 Olympic games in Athens. It’s scientifically designed to out-perform any other discus on the market. There are four different models to suit any thrower’s ability and any throwing conditions. Circle No. 517 Make your sprint and jump marks official with the help of the Compact Wind Gauge from VS Athletics—the smallest and best-selling legal wind gauge in the world. It’s very easy to set up and use. This product is a must for championship meets. Circle No. 518 RS Track 800-567-2739 WWW.RSTRACK.COM Created in 1988 by two former national team athletes who, through their own experiences, wanted to train and compete wearing clothing that was

more comfortable and looked good, RegattaSport and RSTrack specializes in the design and manufacture of custom high-performance team apparel. The companies utilize the best fabrics, such as CoolMax®, Supplex® and Supplex® Lycra®, to allow teams and clubs to look their best without blowing their budgets. Visit its Web site or call toll-free and explore all the possibilities. Circle No. 519 CDI Corporation 800-941-6716 WWW.CDI-CORP.COM EZ Change Goal and Strength Record Boards from CDI Corporation offer tremendous opportunities to highlight athletic accomplishments. They’re durable, look great, offer unique customization, and can be updated easily and inexpensively. Contact CDI toll-free, or visit online. It’s that EZ. Circle No. 520

Web News TRACK AND FIELD BRAND NAMES FEATURED ON WEB SITE First To The Finish is a complete source for all of your track and field needs. Brands such as Nike, Insport, Hind, adidas, Gill, and Stackhouse are just a few featured on the company’s Web site. As a special promotion, enter the “Get The Pit” sweepstakes with every order placed. Prizes are drawn every month. Visitors can take “The Last Lap” to find many closeout deals. They can also view their inventory while selecting spikes by brand, size, and event. Detailed graphics, pricing, ordering information, and online tracking are also available. Request a free 195-page catalog, or download a copy. For great deals on track and field apparel, footwear, and equipment, visit online today.

www.firsttothefinish.com COACHING MANAGEMENT

Strength & Conditioning Antibody, Inc. 301-782-3700 WWW.ANTIBODYWEAR.COM The BodyGuard compression shorts by Antibody prevent and accommodate lower-body injuries to the groin, hamstrings, quadriceps, hip flexors, and hip pointers. Because of their inner surface and custom design, they attach to the wearer and transfer their stored elastic energy to the muscles, creating torque and assisting with muscle flexion and extension. The shorts also provide constant compression, strain distribution, impact absorption, heat circulation, and absorption of fatigue-inducing muscle vibrations caused by repetitive use. Circle No. 521 The BodyGuard shoulder brace from Antibody is designed to accommodate shoulder injuries, including dislocations, subluxations, and slight separations. Because of its inner surface and custom design, the BodyGuard actually attaches to the wearer and works with the entire muscle group, providing strain distribution over the entire garment and significant compression to the injured area. The BodyGuard is effective for a wide array of sports in which shoulder injuries occur, including track, baseball, football, basketball, wrestling, hockey, and volleyball. Circle No. 522 Human Kinetics 800-747-4457 WWW.HUMANKINETICS.COM Dr. Tudor Bompa is recognized worldwide as the foremost expert on periodization training. In Periodization Training for Sports, he explains how athletes can utilize periodized workouts in order to peak at optimal times. He explains the importance of strength

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training for endurance sports and provides yearly training plans for short-, middle-, and long-distance running and for field events. Use this guide to see how smarter workouts can lead to benefits during competition. Circle No. 523 Lane Gainer 800-443-8946 WWW.LANEGAINER.COM Lane Gainer offers Gorilla™ Agility Hurdles. Convenience is the primary feature of these highly-visible orange agility steps. They stack and carry “briefcase” style and store easily. The hurdles have a synthetic edge for indoor and outdoor use and feature a collapsible design for safe application. Steps are available in a three-inch model for $8, a six-inch model for $9, and a 12-inch model for $10. A carry tote is available for $10. Circle No. 524 Power Systems 800-321-6975 WWW.POWER-SYSTEMS.COM Power Systems’ Pro Agility Ladder promotes rapid foot strikes and dynamic balance—crucial elements to an athlete’s success. Use the quick-change latch system to adjust the spacing of the 19 “stepping areas” on this 30-foot ladder for a wide range of drills, including quick-stepping and long-spaced strides. The ladder’s quality construction includes 20 flat, high-impact PVC slats with a protective foamrubber backing, and can be used indoors or outdoors. For storage, the ladder quickly stacks onto the carry handle, locking in place with a custom-stacking pin. The Pro Agility Ladder also comes with a nylon carry bag and instructions. Circle No. 525

Reach new heights in athletic conditioning and performance with Power Systems’ new Training Hurdles. Safely perform power jumps, dynamic flexibility, and high-knee drills as the hurdles stay upright by their counter-weighted design. Free-sliding weights in the aluminum frame keep the hurdle stable. The hurdle height is adjustable in three-inch increments from 30 to 42 inches for a total of five settings. Sturdy aluminum cross braces combined with a Lexan® gateboard will provide years of quality service. Circle No. 526 VertiMax 800-699-5867 WWW.VERTIMAX.COM The VertiMax V4 has long been the “go to” device for building lower-body reactive power. No training system will do more to increase an athlete’s vertical jump, firststep-quickness, and competitive moves. It is the world’s most advanced lightload velocity-specific training system, providing maximum transfer to the field of play. Please go to VertiMax’s streaming video Web site for all the details on this and its new V6 series. Circle No. 527 The new VertiMax V6 is a revolutionary advancement in functional, sports-specific total-body training. It is the only training system capable of applying a synchronous loading to the arms and shoulders while athletes perform explosive lower-body training. The V6 is strongly endorsed by many NFL, NBA, and NCAA Division I head coaches. Visit VertiMax’s Web site for more details and satisfied customer testimonials. Circle No. 528

Strength & Conditioning OPTP 800-367-7393 WWW.OPTP.COM Discover the benefits of foam roller massage with Foam Roller Techniques. Michael Fredericson, MD, Terri Lyn Yamamoto, Ph.D., and Mark Fadil, CMT, have created this book to teach the essential techniques of self-massage and stretching through the use of foam rollers. Foam Roller Techniques is a helpful guide that contains instructions and clear exercise photos, plus anatomy illustrations for each muscle group and their myofascial trigger points. Circle No. 529 Exclusively from OPTP, Axis™ foam rollers are cylindrical in shape, lightweight, and made of high-quality foam for lasting durability. Several sizes are available: Onefoot length is available in six-inch round and half-round, and the popular three-foot length is available in six-inch round and half-round. The Axis foam rollers can also be used for self-massage, balance, and core stability exercises. The cylindrical shape is inherently unstable which actively engages your mind in order to stay on the roller. Circle No. 530 Xvest 800-697-5658 WWW.THEXVEST.COM Xvest has a new weight configuration— and it’s heavy: 84 pounds of heavy. The new Xvest, known as the Fire Fighter model, was developed especially for fire fighters and their rigorous training. It has the same basic design as the original Xvest, but internally it has a new weight configuration that allows for 84 pounds of weight. Because

of its ability to adjust weight like the original Xvest, everyone from body builders to military personnel is buying them. For more information on all the Xvest models, call the company or visit its Web site. Circle No. 531 “I have found the Xvest to be an excellent tool for providing overloads in plyometrics, strength training, conditioning, and rehabilitation programs. The fit and adaptability are excellent. The Xvest allows freedom of movement and doesn’t interfere with any of the agility, bounding, or running programs that I write for a wide variety of athletes, both collegiate and professional. The Xvest has proven itself in my programs. Thank you for all your efforts and help in improving my capability as a strength and conditioning specialist.” —Donald A. Chu, Ph.D., PT, ATC, CSCS, author of Jumping Into Plyometrics Circle No. 532 SmartVest 888-797-8378 WWW.SMARTVEST.NET The weight-adjustable SmartVest, from Training Zone Concepts in Flint, Mich., offers guaranteed fit, with specific models and sizing for women and men. Comfort-compression and naturalfeel offer an exciting path to neuromuscular speed development. The SmartVest’s patented functional design promotes speed and power through brain and body compatibility. This mind-movement training augments form as well as technique, while keeping the athlete relaxed, alert, and responsive. Visit SmartVest online to see the new companion SmartShorts. School and team pricing is available. Circle No. 533

Power Lift 800-872-1543 WWW.POWER-LIFT.COM Power Lift’s new Uni-Lateral Linear Leg Press is an independent leg-training unit capable of locking together to create a bilateral training system. Its heavyduty steel frame allows linear-movement carriages to glide on 16 high-grade polyurethane wheels and holds 18- to 45-pound plates, with optional holders available. The straight-legged starting position with two back pad positions and adjustable stops fits a wide range of users. Standard floor bumpers, weight storage, and a 40-degree angle seat are included. A Bi-Lateral Leg Press is also available. Circle No. 534 The Power Lift® Belt Squat is a great way for training hamstrings, glutes, quadriceps, and hips while eliminating spinal compression. From a standing position, athletes disengage the work arm to start the exercise. The squat belt attaches to the work arms on each side over an athlete’s hips. The force is evenly distributed through the athlete’s heels, emphasizing the muscles in the hips, glutes, and hamstrings. The machine is ideal for teaching the squat, rehabbing injuries, and performing one-legged squats and lunges. Weight storage and three custom belts are standard. Circle No. 535

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More Products eFundraising 866-235-9660 WWW.EFUNDRAISING.COM

eNarratives, LLC 419-621-2139 WWW.E-NARRATIVES.COM/ RESPORTCARD.HTM The reSport Card™ offers a unique and cost-efficient way to raise money for teams of all sports, including track and field. These full-color, high-quality booklets about student-athletes engage fans and boost athletes’ visibility. The reSport Card costs less to acquire than the typical fundraiser, providing a 100percent or more profit margin. Typical costs for a minimum order of 25 books are $0.79 each (plus S&H) when used with eNarratives’ SportsWriter service. Circle No. 536 Goldner Associates, Inc. 800-251-2656 WWW.GOLDNERASSOCIATES.COM Goldner Associates has been a leading supplier of medals, pins, and patches for 40 years. The company can create custom designs in any size or shape, and stock items are also available. Looking for an item with your team logo? As a top-50 distributor, Goldner also offers a full line of promotional products, including team caps and T-shirts, trophies and awards, fundraising items, giveaways, and much more. Circle No. 537

eFundraising’s Scratchcards are one of the most profitable fundraising products in America, with up to a rare 100percent profit opportunity. Check out the company’s special offers and fundraising tips online, and find out how this fundraiser can be personalized for your group. Here is just one of the many success stories: “You have helped our organization reach our goals. After attempting various forms of fundraising in the past, we decided to try the Scratchcard fundraiser. This by far has been our most successful fundraising event we have participated in. Thanks.” —Dwan Lee, Capitol Athletic Basketball. Circle No. 538 Aluminum Athletic Equipment 800-523-5471 WWW.AAESPORTS.COM AAE’s MPT Multi-Purpose Tower is sturdily-constructed of a rust-proof, heavy-duty, galvanized steel frame. Both the lower and upper decks are fabricated of aluminum planking, offering over 36 square feet of space on each level. A detachable aluminum ladder leads

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up to a hinged door, creating a safer access point. Available with or without a canopy, the MPT is designed to be anchored on a concrete pad adjacent to your field or between multiple fields. The canopy is made of heavy-duty vinyl spread over a removable aluminum frame. For more information on outdoor sports equipment, visit AAE online. Circle No. 539 Many schools are faced with crossover practices with two or more teams sharing practice facilities, creating two problems: 1) track athletes being hit by stray balls; and 2) teams wasting practice time either searching for, avoiding, or tripping on loose balls. AAE’s solution is the HBS BallStopper System. Available in self-standing and ground sleeve models to accommodate both synthetic and natural turf fields, the BallStopper System is comprised of heavy-wall aluminum uprights installed into ground sleeves and synthetically-treated netting with permanentlyattached galvanized steel cables (top and bottom). For more information on outdoor sports equipment, visit AAE online. Circle No. 540 The Gatorade Co. 800-88-GATOR WWW.GATORADE.COM After years of extensive research, scientists at the Gatorade Sports Science Institute have developed Gatorade Endurance Formula for athletes’ longer, more intense workouts and competitions. Gatorade Endurance Formula is a specialized sports drink with a five-electrolyte blend containing nearly twice the sodium (200mg) and three times the potassium (90mg) of Gatorade Thirst Quencher to more fully replace what athletes lose in sweat when fluid and electrolyte losses become substantial. Circle No. 541

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