Techniques August 2021 by Renaissance Publishing

Contents Volume 15 Number 1 / August 2021

28 8

IN EVERY ISSUE

USTFCCCA Presidents

AWARDS

46 2021 Outdoor Track & Field National Award Winners

FEATURES

Throws The Technical Commonalities BY BOO SCHEXNAYDER & DON BABBITT

16 The Biomechanics of Hurdling Setting Up Sprint Hurdlers for Success BY BOO SCHEXNAYDER AND GARY WINCKLER 22 Eating Disorders A Problem Bigger than “Thin Runners” BY RACHAEL STEIL 28 Jumps The Technical Commonalities BY BOO SCHEXNAYDER 36 A-Plus Acceleration Teaching Optimal Acceleration BY REECE VEGA & MIKE THORSON

ON THE COVER: RYAN CROUSER WINS THE SHOT PUT IN A WORLD RECORD 76-8 1/4 (23.37) DURING THE US OLYMPIC TEAM TRIALS AT HAYWARD FIELD. PHOTOGRAPH BY KIRBY LEE IMAGE OF SPORT

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USTFCCCA PRESIDENT

LEROY BURRELL PUBLISHER Sam Seemes

USTFCCCA President Leroy Burrell is the Head Coach at the University of Houston. Leroy can be reached at lburrel2@central.uh.edu

EXECUTIVE EDITOR Mike Corn DIRECTOR OF MEDIA, BROADCASTING AND ANALYTICS Tom Lewis

DIVISION PRESIDENTS

MEMBERSHIP SERVICES Kristina Taylor

DAVID SHOEHALTER NCAA Division I Track & Field

DIVISION II

DIVISION I

David Shoehalter is the Director of Track & Field and Cross Country at Yale University. David can be reached at david. shoehalter@yale.edu

MARC BURNS NCAA Division I Cross Country Marc is the Head Men’s and Women’s Cross Country coach at the University of Missouri and can be reached at burnswe@ missouri.edu

DANA SCHWARTING NCAA Division II Track & Field

TORREY OLSON NCAA Division I Cross Country

Dana is the Head Men’s and Women’s Track & Field coach at Lewis College and can be reached at schwarda@lewis.edu

Torrey Olson is the Head Track & Field and Cross Country Coach at Cal State – San Marcos. Torrey can be reached at tolson@csusm.edu

COMMUNICATIONS Lauren Ellsworth, Tyler Mayforth PHOTOGRAPHER Kirby Lee EDITORIAL BOARD Tommy Badon, Scott Christensen, Todd Lane, Derek Yush ART DIRECTOR Tiffani Reding Amedeo

PUBLISHED BY Renaissance Publishing LLC 110 Veterans Memorial Blvd., Suite 123, Metairie, LA 70005 (504) 828-1380 myneworleans.com

DIVISION III

KRISTEN MORWICK NCAA Division III Track & Field Kristen is the Head Women’s Track and Field and Cross Country coach at Tufts University and can be reached at kristen.morwick@tufts.edu

DUSTIN DIMIT NCAA Division III Cross Country Dustin is the Head Men’s Track & Field and Cross Country coach at Rowan University and can be reached at dimit@rowan.edu

USTFCCCA National Office 1100 Poydras Street, Suite 1750 New Orleans, LA 70163 Phone: 504-599-8900 Fax: 504-599-8909 Website: ustfccca.org

NJCAA

NAIA

MIKE COLLINS NAIA Track & Field

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Mike is the Head Men’s and Women’s Cross Country and Track & Field coach at Lewis and Clark University and can be reached at mcollins@lcsc.edu

RYAN SOMMERS Cross Country President Ryan is the Head Cross Country coach at Bethel University and can be reached at ryan. sommers@betheluniversity. edu

DEE BROWN NJCAA Track & Field

DON COX NJCAA Cross Country

Dee Brown is the Director of Track and Field & Cross Country At Iowa Central CC. Dee can be reached at brown_dee@iowacentral.edu

Don Cox is the head track and field and cross country coach at Cuyahoga Community College. Don can be reached at donald.cox@tri-c.edu

Techniques (ISSN 1939-3849) is published quarterly in February, May, August and November by the U.S. Track & Field and Cross Country Coaches Association. Copyright 2021. All rights reserved. No part of this publication may be reproduced in any manner, in whole or in part, without the permission of the publisher. techniques is not responsible for unsolicited manuscripts, photos and artwork even if accompanied by a self-addressed stamped envelope. The opinions expressed in techniques are those of the authors and do not necessarily reflect the view of the magazines’ managers or owners. Periodical Postage Paid at New Orleans La and Additional Entry Offices. POSTMASTER: Send address changes to: USTFCCCA, PO Box 55969, Metairie, LA 70055-5969. If you would like to advertise your business in techniques, please contact Mike Corn at (504) 599-8900 or mike@ustfccca.org.

AUGUST 2021 techniques

Throws

The Technical Commonalities

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KIRBY LEE IMAGE OF SPORT

lthough there are five different throwing events in track and field, they share some things in common. Each throwing event involves preliminary movements, an approach, a delivery position, the delivery of the implement and a finish. Preliminary movements of the throws include assuming the grip, assuming the starting position or stance, and any rhythmic or setup movements, such as winds. The approach refers to the locomotive movements that bring the athlete into position to deliver the implement. These movements include the glide in the shot put, the turns in the shot put, hammer and discus, and the run and crossovers in the javelin. The purpose of the approach is to develop momentum and velocity in the thrower/implement system. The delivery position refers to the position attained at the end of the approach, from which the implement is thrown. In most cases, this is a position of double support, but in the javelin, the delivery begins in single support and finishes in double support. The delivery consists of the throwing movement as performed from the delivery position. The finish consists of the movements that occur after the implement’s release. The finish consists of the follow-through and the reverse. Other important aspects to understand when discussing the throwing events are the strike, the follow through and the reverse. The strike consists of the upper body activity during delivery, particularly movements of the throwing arm(s). The follow-through consists of movements of the upper body, particularly the throwing arm(s), after the implement’s release. While no additional force can be applied to the implement after release, the follow-through is important because its presence ensures the absence of premature deceleration prior to release. The reverse consists of the readjustment of the stance that occurs immediately after release. The purpose of the reverse is to redirect unchecked momentum and prevent fouling.

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MECHANICAL FACTORS AFFECTING THROW PERFORMANCE. Five factors dictate the performance on any given throw, and all technical teaching is geared toward affecting these parameters. • The Implement’s Velocity at Release. The greater the velocity the implement displays at release, the longer the flight time and consequently the farther it will travel. • The Implement’s Angle of Release. For each throwing event, there is an optimal

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angle of release that optimizes the flight path of the implement. This ideal angle of release is fairly consistent but may show slight variances based on environmental and anthropometric factors. • The Implement’s Height at Release. Within the parameters of good technique, the higher the point of release of the implement, the better the performance. The height of release is primarily determined by anthropometric factors. • Aerodynamic Factors. The flight characteristics of an implement may be greatly

altered by the shape of the implement, the spin or rotations of the implement, and the airflow around the implement caused by the implement’s spin and travel. We classify these factors and their effects on performance as aerodynamics. The discus and javelin are aerodynamic implements. It is crucial for the thrower to ensure optimal angle of attack of the implement at release. An implement that displays proper attitude and pitch will achieve minimal drag and exhibit proper lift. • Spin and Oscillation. The spin of the

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javelin and discus provide stability to the implement during flight. Oscillations or vibrations compromise implement aerodynamics and reduce performance. • Wind Direction. Wind direction can significantly aid or hinder discus and javelin performance. A head wind that assists a discus or a men’s javelin can prove detrimental to the women’s javelin due to the unique characteristics of these implements. • Release Position with Respect to the Point of Measurement. Release position with respect to the point of measurement varies with each throwing event. It is not uncommon for a glide shot putter to project the throwing arm into the sector upon delivery, so that release of the implement actually occurs at a point that is beyond the point of measurement. Hammer and discus throwers release the implement from a position within the ring, at a point close to the point of measurement. Javelin throwers deliver well behind the point of measurement, allowing room for the follow through.

COMMONALITIES OF THE APPROACH Each throwing event includes some type of approach. The approach can take different forms (a glide in the shot put, rotations in the discus, hammer, or shot put, or a run-up in the javelin). In each case, the approach serves three purposes. The approach provides the thrower and the implement with momentum and velocity, increasing the opportunity for good performances. The approach should place the thrower in the correct physical location from which to execute the delivery of the implement, so that proper technique can be used and distance preserved. The approach should place the body in the correct physical positions and motor environment to execute the mechanics of the delivery correctly. The approach should consist of a gradual, smooth acceleration. It is a common error for a thrower to accelerate too quickly in the approach, only to decelerate later. Demanding patience and cuing slow to fast rhythm is common coaching practice. Throwers should demonstrate proper posture in order to achieve the proper body positions for the delivery. The positions and alignment of the head, torso and pelvis determine the quality of posture and should be constantly addressed.

DELIVERY BIOMECHANICS AND POSTURAL INTEGRITY The core of the body must be adequately

stabilized to provide a solid base from which to apply force. This permits the body to apply force from a stable position and withstand the impact associated with landing in the delivery position. The core of the body must be aligned correctly in order to position the limbs for efficient operation. We are most concerned with the alignment of the head with respect to the spine, and the alignment of the pelvis with respect to the spine. A neutral alignment of the head insures muscle relaxation, stability and balance. The location of the head also dictates mechanical characteristics of the many third class levers operational in the throwing musculature, so poor head alignment disrupts strike mechanics. A neutral or slightly upwardly tilted pelvis enables relaxation and proper leg function when throwing. While certain movements in the throws may require the pelvis to be slightly downwardly rotated, this rotation should not be excessive or permanent. Also, a downwardly rotated pelvis cannot turn, and the body normally substitutes shifting strategies, disrupting technique. This stabilized and aligned postural unit (head, spine, pelvis) must move in some predictable fashion. Erratic movements or radical changes in the path of movement of the body or implement make force application difficult.

ACCELERATING THE IMPLEMENT According to the impulse equation, the longer we apply force to the implement, the greater the momentum changes in the implement will be. One strategy that throwers use to lengthen the amount of time they apply force to the implement is to lengthen the path the implement travels during the delivery. This is done in two ways: • Weight Transfer. During the delivery, bodyweight is transferred from the back foot to the front foot, to effectively increase the path of the implement. • Closed Throwing Positions. The delivery in throwing events begins with the body turned away from the direction of the throw. This enables the body to rotate through a greater angle as the implement is delivered, increasing the length of the path of the implement in a rotational sense. This alignment of the body, directed away from the throwing direction, is called a closed body position. Closed positions are used in all throwing events, but the nature of the implement may limit how closed the ini-

tial delivery position may be. The acceleration of the implement must be consistent and positive. It is common error for athletes to accelerate the implement too quickly initially, only to decelerate it later. This concept of consistent, progressive acceleration pertains to the approach and delivery phases. Many throwing events show implements that travel angular paths during the approach. In these cases, maximizing the curvilinear velocity of the implement is the primary concern. Maximizing curvilinear velocity requires positioning the implement as far as possible from the axis of rotation. Thus, in the discus and hammer, the greater the distance the implement is from athlete’s axis of rotation, the greater implement velocity achieved. Typically during the approach, throwers use extended body positions to establish high angular momentum values. This enables the thrower at delivery to reduce the body’s effective radius and exhibit high angular velocities.

BLOCKING As the body arrives in the delivery position, the front leg should be in position to stop most of the horizontal movement of the body to set up transfer of momentum to the implement. This stopping of horizontal movement is called blocking. While deceleration is important, it should not be complete and abrupt, but characterized by some amortization. As the upper body turns and approaches the direction of the throw, the nonthrowing arm should be pulled in toward the torso, decelerating the non-throwing side. This effectively moves the upper body’s axis of rotation to the non-throwing side, accelerating the throwing side through an angular hinged moment. This block must be performed and completed before the shoulders reach a position where they are facing the direction of the throw. This permits this acceleration to occur in a useful direction. This block should decelerate rotational movement, but linear movement should continue. The turning of the hips during the delivery should be stopped when the hips axis reaches a point perpendicular to the throwing direction. This blocking transfers energy to the upper body and establishes a stable platform from which the strike may be executed.

SUMMATIONS OF FORCE Upper body activity in delivery and the strike should result from a summation AUGUST 2021 techniques

THROWS

of forces. The large muscle groups of the body’s core initiate the movement. Joints subsequently contribute to force generation and application, progressing from the body’s core outward. While each throw has a unique ideal firing order, proximal to distal firing must be preserved. This proximal to distal firing relationship is also observed in the rotational aspects of delivery, as the body’s core turns first, while the upper body temporarily remains passive. During delivery, the body must turn smoothly in the direction of the throw. However, the upper and lower bodies do not turn from the same positions at the same time. In the delivery position, the shoulders are rotated farther from the direction of the throw than the hips. This relationship of the hips and shoulders is called separation, referring to the separation of their respective axes. Separation is present as the delivery position is achieved in all throws, but the specific positions of the hip axis, shoulder axis and degrees of separation vary. In efficient throwing, during delivery, unique patterns of extension exist 12

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between the upper and lower bodies. The hip joint should extend in concert with the hip, the knee with the shoulder, the ankle with the wrist, etc. This has great implications for the rotation necessary in good throwing, since excessive and/or premature extension in the upper body will disrupt rotation and promote extension in the lower body, and vice versa.

ELASTIC ENERGY GENERATION The sweep of the non-throwing arm, coupled with the block, serves to set up an elastic situation in the chest musculature that helps accelerate the implement. There is a slight amount of flexion in the legs that occurs in response to the impact associated with landing in the delivery position. This will set up an elastic situation as the legs extend, applying vertical force to the implement. The delivery phase of the throw should be initiated with a turning of the lower body, while the upper body remains passive. This creates a twisting of the core of the body called torque. This torque creates the potential for elastic energy generation as untwisting occurs, and serves

as the mechanism by which rotational energy from the lower body is transferred to the upper body. In the throws, when we examine the path of the body’s center of mass through the approach and delivery phases, we see vertical rises and falls. These provide opportunities for elastic loading via joint flexion and extension and potential energy development. An oscillating system is created requiring less energy input for high performance. When we examine the path of the implement through the approach and delivery phases, we also see vertical rises and falls. Again, these provide opportunities for elastic loading and potential energy development. These oscillations may also be found in other planes as well.

LOWER BODY MECHANICS IN THE DELIVERY Generally, in throwing, a heel-ball alignment of the feet should be used in the delivery position. This means that the heel of the rear foot and the ball of the front foot should lie on a line corresponding to the direction of the throw. This KIRBY LEE IMAGE OF SPORT

alignment best permits blocking and turning as described below. During the delivery of most throwing activities, as the front foot grounds, the front foot should be aligned at approximately 40 degrees to the direction of the throw, so that the left toe points to the right for a right handed thrower. Because of the anatomical structure of the hip, this foot alignment permits the hips to stop turning when facing the throwing direction. This sets up better blocking and deceleration of the rotating hip axis. As delivery is initiated, the back foot should be directed approximately 90 degrees from the direction of the throw. This position varies slightly from event to event. As the rear foot grounds, some amortization should take place and the leg should amortize to some degree. This produces a passive, yielding contact. This flexion should remain in the rear leg throughout most of the delivery. Overactiveness or pushing off of this foot triggers extension reflexes and prevents the hip axis from turning in delivery. The feet should be spaced so that when weight is completely on the rear foot, the front leg is extended. This optimizes lengthening of the implement’s path.

During the delivery, bodyweight is transferred from the back foot to the front foot, to effectively lengthen the path of the implement. This weight transfer must be complete. The lower body should show a somewhat closed position as the body arrives in the delivery position. During the delivery, the lower body, particularly the hip axis, should turn smoothly and progressively to a position facing the direction of the throw. Anatomical structure of the hip will decelerate and block the hip axis properly if the stance is correct. Rotation and extension are conflicting kinetic chain functions, so premature extension of the rear leg serves to disrupt rotation. The hip axis cannot be pushed forward, it must be turned. Since weight is being transferred as this turning takes place, both legs must be involved. Early in the delivery phase, the rear leg is bearing most of the weight, and initiates the rotation. Later, the front leg is bearing most of the weight, and finishes the rotation. The turning and weight transfer movements during delivery should occur simultaneously, and at similar rates. Transferring then turning, or vice versa, produces an inherently inefficient arrange-

ment. During delivery, extension of the legs produces a vertical force to the implement. Integration of vertical force generation from the legs and horizontal force application from the strike during delivery should be created in unison and with correct timing.

UPPER BODY MECHANICS IN THE DELIVERY

The grip is a critical part of the throw. The proper grip puts the wrist and hand in a position to contribute to force production. Because joints effectively communicate through networks of muscle and fascia, the positioning of the distal joint of a limb dictates much of the characteristics of the firing order of that limb. This means that the position of the hand and wrist dictate much of the firing characteristics of the entire throwing limb. Proper striking mechanics may be impossible to achieve if the grip is not correct. During the delivery, the upper body should turn smoothly and progressively from its closed position to a position facing the direction of the throw. This turning is initiated in response to the torque generated in the body’s core. For this reason, the upper body must remain passive

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as delivery begins. In the delivery position, there are unique relationships between the position of certain body parts and the implement. As the delivery begins and turning takes place, these relationships should be preserved. It is a common error to initiate movement and turning in the upper body without moving the implement, destroying this positional relationship. It is also a common error to see the implement move without advancement or turning of the upper body, again destroying this relationship. A sweeping movement of the nonthrowing arm prior to the strike can serve as a momentum development tool to enhance the strike. For this to occur, the arm must be in a somewhat extended position so that a significant moment is created. Also, momentum created is unique to a plane, so the movement must occur in the same plane as the strike. In single-armed throwing events, as the upper body turns and approaches the direction of the throw, the non-throwing arm should be pulled in toward the torso, decelerating the rotation of the non14

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throwing side and producing an acceleration of the throwing side. Upper body activity in delivery and the strike should exhibit an efficient summation of forces. Weight transfer and turning of the torso initiate the movement, followed by contributions of the shoulder, then the elbow, then the wrist, hand, etc. While each throw has a unique ideal firing order, proximal to distal firing must be preserved.

COMMONALITIES OF THE FINISH The reverse is a maneuver that enables the thrower to follow through, and maintain or regain balance after the throw is completed to prevent fouling. While it varies from event to event, it typically involves adjusting the stance and torso. Force application to the implement must be maximized, and to accomplish this, forces must be applied from a stable position. Reversing prematurely disrupts the latter stages of the strike and often results in the strike occurring from an airborne position. While some elite throwers do show flight in the final stages of delivery, in these cases, this results from

the application of huge forces in a correct summation, and is not at all the same as the premature reversal phenomenon. Having throwers do a significant amount of work with the feet fixed is common coaching practice. The throw should not be considered complete when the implement leaves the hand. Each throw has a position of locus of the throwing arm when its followthrough motion stops. The strike should be considered a movement through the release to the locus position. While force is no longer being mechanically applied to the implement once it leaves the hand, failure to reach this position is indicative of premature deceleration.

THIS ARTICLE IS TAKEN FROM THE USTFCCCA TRACK AND FIELD ACADEMY THROWS SPECIALIST CERTIFICATION COURSE (SCC) TEXT. BOO SCHEXNAYDER IS PRIMARILY RESPONSIBLE FOR THE CONTENT OF THE CURRICULUM. DON BABBITT CONTRIBUTED TO THE MATERIAL CONTAINED IN THIS EXCERPT. KIRBY LEE IMAGE OF SPORT

oals of Hurdle Training. Every hurdle race consists of a start, an approach to the first hurdle, rhythmic running over and between the remaining hurdles, and a sprint to the finish after the final hurdle is cleared. Hurdle training then consists of the following components: Teaching and Developing the Start. This is done by improving starting mechanics and developing related physical performance components. Teaching Hurdle Clearance Mechanics. This is done by teaching and drilling the ability to execute movements of the preparation and takeoff, lead leg and trail leg, and landing proficiently and consistently at race speeds.

The Biomechanics of Hurdling Setting Up Sprint Hurdlers for Success

Teaching and Developing the Approach to the First Hurdle. This is done by improving technique, acceleration capabilities and related physical performance components. Teaching and Improving the Ability to Run Hurdles at Maximal Velocity. This is done by improving technique, hurdlespecific absolute speed abilities and related physical performance components. Developing Resistance to Deceleration. This is done by improving hurdle-specific speed endurance and related physical performance components.

HURDLES AND SPRINTS. The hurdler should be a proficient sprinter, and hurdle races should be considered as sprint races, with modifications of sprint mechanics used to negotiate the hurdles. The hurdle events should not be considered a dumping ground for failed or subpar sprinters. A great portion of the hurdler’s training program should resemble that of the sprinter.

HURDLE RACE SPECIFICATIONS THE BIOMECHANICS OF HURDLE CLEARANCE For coaching purposes, the hurdle clearance should be considered as a modification of running mechanics. Deceleration and flight time over hurdles should be minimized to maximize performance.

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KIRBY LEE IMAGE OF SPORT

THE BIOMECHANICS OF HURDLING THE HURDLE TAKEOFF

Preparation. The penultimate step prior to takeoff should not show radical lowering or other major deviations from normal, inter-hurdle running mechanics. The leg that executes the penultimate step subsequently becomes the lead leg, so poor or radical preparation mechanics will affect lead leg movements. Actively displacing from the penultimate step produces elastic responses in the hip flexors that subsequently assist the lead leg in its forward movement. Takeoff Location. The takeoff foot should contact the surface approximately 1.80 to 2.00 meters away from the hurdle for women. The takeoff foot should contact the surface approximately 2.10 to 2.20 meters away from the hurdle for men. Some variance should be expected, since leg length, speed levels, and skill levels affect this distance. Grounding the Takeoff Step. The takeoff step should be actively grounded on the ball of the foot, almost directly under the body’s center of mass. This step often appears shorter than the previous steps, and for this reason is commonly referred to as a cut step. The shin angle at touchdown should be vertical. The correct grounding of this step minimizes deceleration, prevents excessively high takeoff trajectories, and sets up the subsequent movements of hurdle takeoff, clearance and landing. Hip Extension. The takeoff is created by a forceful extension of the hip, displacing the hurdler’s body at a low trajectory. Displacement. Significant displacement of the body should occur during support. This should result in the hurdler’s body moving significantly beyond the takeoff foot before flight is achieved. This displacement should be initiated in the core of the body (the trunk and hips), as opposed to the limbs (particularly the lead leg). This displacement also develops an elastic response in the hip flexors of the takeoff leg that is essential to efficient trail leg mechanics. Body Lean. Forward body lean may be needed to aid clearance, but this lean should not result in disturbed postural alignment.

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THE LEAD LEG

The Upper Leg. The lead leg knee is directed toward the hurdle. Recovery height is high, as angular velocity is transferred to the lower leg as the thigh changes direction.

Pelvic Origination. The lead leg’s forward movement is initiated in the pelvis, as pelvic oscillations are amplified at takeoff and the pelvis displaces forward during the support phase of takeoff. This helps to conserve posture in flight, counters the forward rotation associated with the displacement and improves the efficiency of the hurdle clearance. The subsequent extension of the lead leg’s joints should occur proximally to distally.

The Lower Leg. The blocking of the thigh at the completion of its flexion results in another transfer of angular momentum, extending the knee, placing the lower leg in position for clearance and completing extension of the lead leg. The knee extends only after the hip flexion is complete. The knee should not extend completely, and complete extension of the knee typically results from deceleration at takeoff.

Support and Flight. Movements of the lead leg begin during the support phase of takeoff, but are completed after the hurdler has left the ground.

The Arms. Countering the movements of the lead leg requires adjustments in arm movements, particularly the arm opposite the lead leg. Velocities and radii of the lead leg and arm must coincide to maintain proper balance. Improper arm actions are typically indicative of poor takeoff or lead leg mechanics. The Landing. The hurdle landing should occur close to the hurdle, with the body’s center of mass over the landing foot. Difficulties here are always related to takeoff and should be addressed by cause and effect coaching.

THE TRAIL LEG

Support and Flight. Movements of the trail leg are set up during the support phase of takeoff, but are performed and completed after the hurdler has left the ground. Setting Up the Trail Leg. The takeoff leg subsequently becomes the trail leg, so movements at takeoff have great effect upon the trail leg action. A properly timed and effective recovery of the trail leg is dependent upon displacement of the body beyond the foot at takeoff, and the resulting elastic response generated in the hip flexors of that leg. This elastic response contributes to the speed of the trail leg action. For this reason, hurdlers who take off from a position too close to the KIRBY LEE IMAGE OF SPORT

hurdle often have difficulties with the trail leg because this proximity to the hurdle prevents complete displacement and the establishment of this elastic response. Trail Leg Movements. Once the takeoff foot loses ground contact, the leg is vigorously pulled forward and upward, abducting and flexing the hip. This allows the heel of the trail leg to fold tightly near the buttocks as angular momentum is transferred to the lower leg, shortening the radius of the movement, and speeding the movement. Trail Leg Positions. Throughout the trail leg movement, the knee of that leg should remain higher than the corresponding ankle. Improper positions cause unsettling torques and misalignments in the hips and are generally indicative of a poor takeoff. The hurdler must evert the foot to allow clearance. Upper Body Changes. Modifications occur in upper-body countering in order to balance the modified lower-body activity. This results in a wider sweep of the lead (trail leg side) arm to counter the wider path of the trail leg. While a shorter radius of this arm is faster, care must be taken. A certain amount of mass must be countered, and an excessively short radius of this arm may introduce imbalance.

The Landing. Upon completion of clearance, the trail leg moves downward to resume sprinting. As it moves downward, the lower leg should be kept in alignment as the hip drives it toward the ground, so that this step grounds under the body’s center of mass.

TECHNICAL CONSIDERATIONS FOR THE SPRINT HURDLES

Practical Observations for the Sprint Hurdles. The sprint hurdles require extremely high levels of speed, strength, power, coordination and mobility. The sprint hurdle event should always be considered a sprint event when considering coaching practices, and the hurdler should not be selected from candidates of failed sprinter status. Being able to achieve levels and patterns of acceleration and maximal velocity similar to high level sprinters are key elements of successful sprint hurdling.

THE APPROACH TO THE FIRST HURDLE Goals of the Approach. The approach to the first hurdle should accomplish these goals.

Acting as an Acceleration Phase. The approach to the first hurdle should constitute all or part of an acceleration phase, so that momentum needs are met.

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THE BIOMECHANICS OF HURDLING Permitting an Accurate Takeoff. The approach to the first hurdle should place the hurdler in an accurate location from which to execute the hurdle clearance, so that proper technique can be used and time preserved. Positioning the Body for Takeoff. The approach to the first hurdle should place the body in the correct physical positions and motor environment to execute the mechanics of hurdle clearance correctly.

STEP NUMBER

The Eight-Step Approach. The approach to the first hurdle is usually covered in eight steps. The eight-step approach is appropriate for the accelerative capabilities of most athletes, permits attainment of high velocities earlier, and better prepares the hurdler for the high stride frequencies needed later when running between the hurdles. Some exceptional athletes can reach the first hurdle in seven steps, but this makes the transition to the quicker rhythm of interhurdle running quite difficult. Our discussion will be limited to the eight-step approach. This eight-step approach mandates placing the takeoff leg forward in the blocks. 8 vs. 7. At the elite levels, several hurdlers use a seven-step approach to the first hurdle rather than the more traditional eight steps. Seven-step approaches require less alteration of standard drive phase mechanics, producing the obvious advantage of enhanced momentum development. However, seven-step approaches also result in a slower stride cadence. This may result in difficulty in making the conversion to the faster cadence needed between the succeeding hurdles. For this reason, seven-step approaches should be reserved for elite level performers, and the ability to reach the proper takeoff location in seven steps should not be considered the only prerequisite for using this style. Keeping long-term development in mind, there are definite advantages to mastering the 8-step approach in training and competition, prior to even considering a conversion to the seven-step approach Balancing Frequency and Displacement. With advanced and intermediate level hurdlers, displacement must be decreased and stride frequency increased in order to shorten strides enough to arrive at the correct takeoff location. Teaching hurdlers to drive for the first 3-4 steps, and quicken 20

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the stride cadence for the remaining steps is common coaching practice. Using stride length/frequency relationships to adjust takeoff locations is common coaching practice. Modifications of the Acceleration Process. The approach to the first sprint hurdle should demonstrate all of the characteristics of acceleration. However, the proximity of the first hurdle causes several modifications of acceleration when compared to sprint events. Compromised Amplitude and Displacement. Amplitudes of movement and the displacement associated with each step are decreased with higher level hurdlers. High amplitudes of movement create longer strides and place the hurdler too close to the barriers to take off correctly. This is especially the case with advanced hurdlers. Altered Body Angle Progression. The progression of body angles from a position of forward lean to an upright position must occur at a faster rate, so that the hurdler can be in an upright position to clear the first barrier. Altered Stride Frequencies. Stride frequencies are higher, because this added frequency shortens stride lengths and prevents the hurdler from getting too close to the barriers. This is especially the case with advanced hurdlers.

INTERHURDLE RUNNING

Step Number. For high levels of performance, three steps should be taken between hurdles in the sprint hurdle events. Vertical Pushing. Push off angles, as indicated by the shin angles associated with touchdown of each step, are primarily vertical, as in maximal velocity sprinting. Excessively acute shin angles affect takeoff trajectories, and the resultant instability disrupts takeoff and lead leg mechanics. This commonly results in striking hurdles Modifications of Maximal Velocity Mechanics. Sprinting between the hurdles in the 100- and 110-meter hurdle races usually requires a modification of maximal velocity mechanics. Young athletes or athletes with less speed may be able to run between the hurdles with step lengths that

vary little from normal sprinting. However, in intermediate and advanced hurdlers, there is a need to decrease stride length between the hurdles in order to fit the needed three steps between the hurdles without getting to close to the hurdles to takeoff properly. This results in several modifications of maximal sprinting. Diminished Amplitudes. Amplitudes of movement, particularly in the hips, are decreased to shorten stride length. Increased Frequency. Stride frequency is increased to shorten stride length. Recovery Heights. Recovery heights are decreased slightly. As maximal velocity is achieved (normally between hurdles 5, 6, and sometimes 7), quicker, shuffle-like steps maintain the correct takeoff distances and aid the transition from maximum hurdle velocity to the maintenance phase. The inability to address top speed hurdle rhythms causes the hurdler to takeoff too close to the hurdles, resulting in increased vertical takeoffs or hurdle hits.

TECHNICAL CONSIDERATIONS FOR THE LONG HURDLES

Race Demands. The long hurdle races demand the ability to sprint well at the 200 and 400 meter distances, while possessing endurance capacities similar to those of an 800 meter runner. The long hurdler must also possess the ability to negotiate hurdles efficiently, using either leg as a lead leg. The set distances between hurdles reflect the need for flexibility in the stride pattern and lead leg choice. Hurdle Clearance Changes. The takeoff and landing are less aggressive than in the sprint hurdle event, and the getaway step are more relaxed, permitting the energy conservation needed in the longer event. Economy of effort is an important attribute in successful long hurdling. Hurdle Stride Length. The hurdle stride usually covers approximately 3 meters with 63% of that stride before the hurdle and the remaining 37% occurring after the hurdle. The getaway stride is longer than that shown in the sprint hurdles. Pace. Analysis of both the 400 meter and 400 meter hurdle races reveals similar race rhythms and suggests the 400 hurdler should use a similar approach to race pace.

BIOMECHANICAL ANALYSIS OF THE LONG HURDLES THE APPROACH TO THE FIRST HURDLE

Goals of the Approach. The approach to the first hurdle should accomplish these goals. Acting as an Acceleration Phase. A portion of the approach to the first hurdle should constitute all or part of an acceleration phase, so that momentum needs are met. Permitting an Accurate Takeoff. The approach to the first hurdle should place the hurdler in an accurate location from which to execute the hurdle clearance, so that proper technique can be used and time preserved. Positioning the Body for Takeoff. The approach to the first hurdle should place the body in the correct physical positions and motor environment to execute the mechanics of hurdle clearance correctly. Step Number. Men take 19-23 steps to the first hurdle while women use 22-25 step approaches. The Acceleration Phase in the 400-Meter Hurdles. In the long hurdle races, the acceleration phase should extend at least halfway to the 1st hurdle. This establishes adequate momentum values so that the remainder of the race can be run efficiently. Unlike in the sprint hurdle races, the greater distance to the first hurdle allows uncompromised acceleration phase mechanics.

length/frequency relationships to adjust takeoff locations is common coaching practice.

INTERHURDLE RUNNING

Step Number. It is typical to establish some type of stride pattern as part of the race plan for the 300 or 400 hurdles. At high levels, men take 12-15 steps between the hurdles, while women use a 14-19 step rhythm. Step patterns frequently change in the latter stages of the race as fatigue sets in. The great distance between the barriers in these races permits normal sprinting between the hurdles, with no significant changes in mechanics except in cases of extreme steering. Planning the Race. The stride pattern plan should be formed, depending upon the athlete’s ability level and performance in training. This plan should still be somewhat flexible since fatigue levels at the end of the race are unpredictable. Steering. The hurdler must be able to adjust stride lengths at times in order to takeoff from the proper location. To prevent deceleration, these adjustments should be minimal. Visually locating the next hurdle early assists here. The long hurdler, while on the curve, can use lateral movements in the lane in order to steer to the correct takeoff location. Alternating. The ability to hurdle using either leg as a lead leg is an essential skill. Being able to alternate in this way makes steering to the proper takeoff location much easier.

Balancing Frequency and Displacement. When developing consistency and accuracy in the approach, using stride

BOO SCHEXNAYDER WAS PRIMARILY RESPONSIBLE FOR THE CONTENT OF THE MAJORITY OF THE TRACK & FIELD ACADEMY’S COURSE CURRICULUM INCLUDING THIS EXCERPT. GARY WINCKLER ALSO CONTRIBUTED GREATLY TO THE DEVELOPMENT OF THE SPRINTS, HURDLES, RELAYS CURRICULUM. AUGUST 2021 techniques

Eating Disorders A Problem Bigger Than “Thin Runners” RACHAEL STEIL

n my book, Running in Silence, I describe my struggle with eating disorders as an All-American runner. The following excerpt from the beginning of the book illustrates the level of desperation I reached during my sophomore year of college. The incident occurred in the kitchen of a nearly empty dormitory where I was the guest of a friend: With a butter knife in my hand and the numbers on the scale in my mind, I pulled the crumbs and rock-hard frosting of the frozen birthday cake up to my tongue. And I clawed. I clawed deeper into the cake from my squatting position over the chilly kitchen floor, clawed desperately for any morsel I could chip off the solid block of sugar. All the while the hair on the back of my neck stood up for fear that someone would come by and catch me in the act, for fear that someone would walk into this cold, white kitchen and find good, sweet Rachael sitting before the open door of the freezer as a food thief. 22

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I could have waited for the cake to thaw. I could have pulled the cover off the dessert to avoid cutting my wrist as my hand scrabbled beneath the plastic. In fact, you could say that with proper discipline and control, I could have avoided the incident altogether. Only, I had been the epitome of discipline for the past two years. The girl who sneaked into the desolate kitchen that night didn’t even recognize herself when she frantically opened all the cabinets and drawers only to find them bare, when she pulled at her face with desperation and want. The girl who had been eating cooked food all day when she seemed so adamant about her raw food lifestyle could barely believe she was now putting not just her purity in jeopardy, but also her running success. Nonetheless, she opened that freezer door to find the frozen cake sitting before her like a god on its chilly throne. All-American. I slammed the blunt knife into the stiff

icing. School record-holder. Brown cake crumbs scattered everywhere. Raw. Food. Runner. I grabbed a chunk of frosting between my shaking fingers, all the while knowing this was not the first time I was putting my newest, greatest running career at stake. I could already imagine the confusion on my parents’ faces when I crossed the finish line of the 5k in over 18 minutes; how my teammates would shake their heads and mutter something about “her raw food diet” and the skeptical eyes that would trail up and down my growing body. I feared how upsetting it would be to reveal to everyone the Rachael I had tried to push down for so long, the Rachael my new college friends and coaches never saw because I entered collegiate cross country and track with a body shrunken from my high school one. That body was now equipped with a dark voice whispering its incantations,

its reminders of how different I was, how I needed to exert more control because something was broken inside of me. And as I continued to reach for the cake that night, I repeatedly told myself, “This is the last nibble, this is the last piece of frosting.” I could feel the walls of the hallway just outside the kitchen closing in on me, tighter and tighter. Someone is coming. They will find you. You will grow bigger. You must stop this. The very air suffocated me, fear electrified my body, and the lights of the small kitchen glared down at me until the butter knife slipped. The knife slipped from my frostingcovered fingers and clanked to the floor. And I jumped, my heart pounding wildly as I wondered who could have heard, who would come running in and how I could possibly explain what I was doing. But the hallway outside the kitchen remained silent. And deciding this was a good chance to escape before anyone did come, I let the freezer door fall shut, slid my foot across the tile floor to remove all evidence of cake-thievery, and dashed back to my room. The dark voice followed. It swept through the hallway with me, clung to my shoulder as I entered the guest room and realized with horror what I had done. Because the moment I entered the bathroom and looked down at the chocolate cake crumbs peppering my outstretched palms, my mind was screaming. Calories. Binger. Thief. I struggled to turn on the faucet, my fingers slipping with frosting residue, but not even the rush of cold water could flood out the voice. I tried to reassure myself that this mistake was fine because it meant I had come to a breaking point, and I promised everything would change from here. But it was a promise I broke over and over that summer. Because even as I vigorously washed my hands, even as I promised again and again that this was the last time, the Rachael deep down burned with a passion, a hunger, a desperation that the raw food diet could not fix. It’s a common cycle for many athletes: alternately restricting food and then binge eating. Coaches who are aware of the destruction of disordered eating may only identify red flags when an athlete appears

too thin. Other coaches look for extreme leanness as a way to gauge “success” (“race weight,” anyone?). But what happens when “race weight” seems to “work” for one season, only to be followed by years of injury, burnout and disordered eating? I fell into this trap as an NAIA AllAmerican runner for Aquinas College. I now coach high school track and cross country and speak around the country about eating disorders in athletes. Having experienced an eating disorder myself was difficult enough, but now I see the tough spot so many of us coaches are in. I realize how little training (if any) we have on this topic. The amount of unmet need seems overwhelming. I get messages from coaches asking for help, and from athletes sharing the “secret problem” they are too nervous to tell anyone about. I’ve often had to consult with Boston University registered dietitian and leading eating disorders in sport expert Dr. Paula Quatromoni. She provides valuable insight on how best to help athletes by raising awareness and providing education and resources to address this growing problem in athletics. It was through her that I felt I was getting the answers I needed to better meet the needs of my athletes. It was through her that I realized I could help the next generation potentially avoid what I had gone through as an athlete. During my freshman year of college, I watched as my healthy body from high school whittled down to what I deemed “race weight.” I lost my period and experienced niggling aches and pains and injuries even through the success of my first year. I spent my days thinking about food and when I could allow myself to eat again— even when I had just finished a meal. I was thin, but not so thin that anyone would think I would be better off in the hospital than on the cross country course. Not every athlete will lose weight when struggling with an eating disorder, but this is how it began for me, as described in Running in Silence: I didn’t recognize the shadow that had been growing inside me until a triathlon I raced near the end of that summer. I felt a power, an all-consuming need for achievement and success to make up for something broken within. This power and yearning lurked beneath as I lost weight and saw the results speak for themselves. Suddenly, suddenly, I saw how I could beat other runners in the races I had always wanted to win. I could prove how hard I had worked, how dedicated I was. I could reveal the runner I had always been, just hidden under the additional weight I used to have.

I hadn’t seen the weight loss in the mirror, but the scale didn’t lie. And now the pictures, the races, were the evidence. Now I could see the tendons and muscles emerging from my legs, could see the abs defined more than ever, could see how my ribs shone more prominently through my skin. Look at me. See me. Listen to me. I could beat competitors with ease. I could make my competitors work hard, could make them struggle like I used to as I floated away from them like a ghost. I shocked my high school teammates who heard about my performances at Aquinas College, shocked my high school cross country coach who commented on how “toned” I looked. And I shocked my new college coach. He was proud of my performances, and I felt his excitement. He gave me side-hugs, highfives, and clapped enthusiastically during my races. I was earning praise at last, and I thrived under it. Never mind the raging hunger. Never mind the daily war with food. This praise ruled over any of that. I hungered for success and love, and I got it all. I thought I had moved past everything after my strong, record-smashing cross country season at Aquinas that fall. I had received an award from Woj, my coach, to recognize not only my achievements as a runner, but more so for my contribution to the team as a person. But something still lingered. I could not walk away unscathed. I walked through the small wooded Aquinas campus thinking about food, continually counting calories, fighting a losing battle with the occasional binges, finding myself hanging over a toilet one night after stuffing myself with pizza. I wondered how much longer I could keep this up as I walked into the cafeteria each morning, wanting nothing more than to eat a large waffle with syrup and peanut butter. If I stayed at a low weight, ran fast, and ate perfectly, I wouldn’t have to deal with failure. Little did I know, I could not have been more wrong. A period of restriction (it could be restricting certain food groups, or the amount of food, or both), often leads to binge eating. Those who don’t struggle with binge eating may suggest that this problem is “just a lack of discipline.” However, athletes who possess all of the discipline, determination and, quite often, drive for perfection to excel in their sport, find themselves in a position where their body fights back to replenish in the form of binge eating: AUGUST 2021 techniques

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EATING DISORDERS I continually berated myself for the slower times while I fluctuated between bingeing and restricting. The night after the national cross country meet in November, where our team took seventh and individually I took fortieth, I sat holed away in the hotel room shoveling in raw vegetables dipped in peanut butter. Meanwhile, my teammates celebrated together in a room down the hallway. And when I ate through all the food I had bought for my trip with the money provided to each athlete, I sneaked away to the restaurant in the hotel lobby the next morning to eat a large vegetable omelet. I jumped with embarrassment and fear when Woj found me and walked over to chat. I pretended like everything was fine on the trip, but inside I felt alone and trapped in my own body. When I returned home, I finally told my friend Elizabeth the details, and she and my teammate Alina tried to support me as much as possible that winter. I came to them in tears at least one night a week, furious and frustrated with my body. The torment and guilt over bingeing alternated with the euphoria of restriction, and I didn’t know how I’d ever get out of it. One of the worst nights involved a bike ride to the campus café where I bought five large granola bars and ate them all in the bathroom stall. And, despite my stomach bursting at the seams, I bought five more and ate those, too. The cravings for this sugar fix had been so intense that I felt powerless to stop it as I ate. My stomach felt like it was ripping with the strain. There was no way to get comfortable. I couldn’t even climb back on my bike, let alone walk to my apartment without wanting to shriek in pain. I lay as gingerly as I could on a cushioned bench in the basement of the academic building, frozen with fear that if I moved in just the wrong way, my stomach would tear. The jacket I had won from a huge NAIA race my freshman year, a jacket I had worn like a dress at my lowest weight, now stretched against my protruding stomach as I prayed to be released from the discomfort. I wondered over and over how I could possibly be bingeing this much when I ate protein and vegetables, everything I thought would fill me up more than just fruit. I tried to stick to Trina’s meal plan, but I always ate more than the meal plan outlined, which led to terrible guilt. I felt ashamed of almost everything. 26

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I had no way of knowing that my body had grown afraid of starving and was protecting itself in the only way it knew. The body has its own wisdom and will fight to survive. And so my body fed itself. I continually tried to fight back as I worked with Jennifer, my eating disorder therapist, and Trina, my eating disorder dietitian. At this point, I was bingeing so much that even when I thought about going back to a raw or fruitarian diet, I knew that the cravings would be unbearable. I couldn’t even stick to a “normal” diet. After a year of bingeing, injuries, weight gain, strained relationships and declining performances, I finally confessed to my coach what I was going through in an email. He asked to meet in person to discuss what I had written in my email message to him: “I honestly think you look so much better now,” he said. “I look back at those pictures of you as a freshman and just don’t see ‘healthy.’ I think you can accomplish a lot more with this new body. It may take some time, but your health is more important.” I nodded. But I couldn’t shake the fear that Woj would now see me differently, even consider me a danger to the team because I might end up giving someone the idea that they could lose weight to run faster. After all, I thought, once anyone knew the “secret,” wouldn’t they go for it? As if he had read my thoughts, Woj reminded me about the time I had taken care of his baby daughter. “I trust you with her!” He seemed to say that if he trusted me around his kid, he trusted me to be a good influence on the team. Woj also reminded me that this didn’t make me a bad person. He told me that I still mattered, that times were not the most important part of being a runner. No matter what happened in the upcoming season, I would still be the Rachael he had asked to join the team. “I’m just scared I won’t run as fast as I did my freshman year,” I admitted, choking back tears. Woj looked at me for a moment, his eyes gentle. “You don’t have to.” While some athletes or coaches might infer that this conversation with my coach suggests we should just all be fine with running slower for the sake of our mental health, I interpret this exchange through a different lens. I feel that if I had been in a better spot mentally and nutritionally, I

would have experienced gradual success over many years of my collegiate career, rather than one year of success followed by so many years of destruction. My coach’s “permission” to take the pressure off myself reduced the desire to try to lose weight, which allowed me to resist engaging in more destructive eating behaviors. He gave me permission to be better to myself, which I believe resulted in a few more years of success in college. Now, as a coach, I believe there are key factors in avoiding these pitfalls that, in the end, break down more runners than they build up. That includes nutrition education led by a sports dietitian and finding one’s value and worth beyond running times and performances. While I know place and time are important factors in athletics, we can’t consistently perform well if we aren’t treating our mind and bodies well. More than anything, coaches need to understand the prevalence of eating disorders, other warning signs to look for beyond weight changes, and how to help their athletes get the professional help they deserve. In my experience, red flags included obsessively tracking what and how much I ate, avoiding particular food groups, social isolation, constantly feeling cold even in the summer, bringing my own food to team gatherings, behavior changes like anxiety and depression, and eating odd food combinations (like oatmeal, tuna and celery—yes, this was a thing). As much as I knew about eating disorders from my own experience, I had a lot to learn as a high school coach. And as much as I initially thought I was one of a few athletes dealing with this, I soon found out how many others were running in silence, too. Education around these issues, more often than not, will lead to authentic longterm success.

RACHAEL STEIL IS AN EATING DISORDER RECOVERY ADVOCATE AND THE AUTHOR OF RUNNING IN SILENCE: MY DRIVE FOR PERFECTION AND THE EATING DISORDER THAT FED IT. SHE IS ALSO THE FOUNDER AND SPEAKER FOR THE RUNNING IN SILENCE TO BREAK MISCONCEPTIONS AND RAISE AWARENESS FOR EATING DISORDERS IN SPORTS, SERVES ON THE BOARD FOR THE MICHIGAN EATING DISORDER ALLIANCE (MIEDA), AND IS CURRENTLY A MENTOR FOR THE USTFCCCA FEMALE COACHES MENTORSHIP PROGRAM. RACHAEL HAS DELIVERED PRESENTATIONS AT COACHING CLINICS, HIGH SCHOOLS, AND COLLEGES ACROSS THE COUNTRY TO SHARE HER STORY, CREATE AWARENESS, AND BRING HOPE TO OTHER COACHES AND ATHLETES. YOU CAN LEARN MORE ABOUT THESE PRESENTATIONS AT RUNNINGINSILENCE.ORG/SPEAKING.

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KIRBY LEE IMAGE OF SPORT

Jumps The Technical Commonalities

n this chapter taken from the Jumps Specialist Certification course curriculum, the technical commonalities across the jumping events are addressed. PART 1: COMMONALITIES OF THE APPROACH PURPOSES OF THE APPROACH Developing Horizontal Force. The approach should provide the jumper with horizontal momentum and velocity. This assists performances in events with great horizontal components. This horizontal velocity also eccentrically loads of the muscles of the takeoff leg in all the jumping events. Permitting an Accurate Takeoff. The approach should place the jumper in an accurate location from which to execute the takeoff, so that proper technique can be used and/or distance preserved. Positioning the Body for Takeoff. The approach should place the body in the correct physical positions and motor environment to execute the mechanics of preparation and takeoff correctly. APPROACH BASICS - APPROACH LENGTH Determining Step Number. Approach length decisions should center about determining the number of steps, since actual distance covered in a certain number of steps is dictated by ability level. Ability level, training and competition age, and technical proficiency dictate the number of steps used. As these parameters increase, the jump approach should lengthen.

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JUMPS Displacement. When step number is considered a constant, better athletes will have greater approach lengths. This is because they are capable of producing larger forces and greater displacements. When coaching practices are constant, approach length is often a good performance predictor.

Event Specific Norms. The approach ranges from 12-22 steps in length in the long jump, 10-20 in the triple jump, and pole vault, and from 8-12 steps long in the high jump. The ability and maturity of the athlete should determine the approach length. In establishing the approach, the number of steps used is more important than the length of the approach as measured in feet and inches. Approaches may use an even or odd number of steps, depending on the athlete’s preferred takeoff foot. The starting stance should remain the same in either case. Check Marks. One or more check marks for the athlete’s and/or coach’s use can be helpful in finding inconsistencies in the approach. The athlete usually puts a mark where the run begins, and most coaches place additional check marks at other places in the run. The athlete’s checkmarks should not be moved indiscriminately. Errors in accuracy usually result from errors in execution, and these errors should be addressed first. Acceleration and Sprint Mechanics in the Approach. The jump approach consists of an acceleration from a stationary start to maximal desired velocity, achieving the assumption of maximal velocity mechanics. For this reason, the jumper must be technically sound as a sprinter, and a thorough understanding of acceleration and maximal velocity mechanics is essential to success in teaching the jumping events. Unique distributions and patterns of frequency development occur in jump approaches, but the process remains the same. GENERAL APPROACH MECHANICS Posture. We have already examined posture as it relates to efficient acceleration and maximal velocity mechanics. In the jump approach, postural alignment is a great determinant of other key parameters. Posture, Preparation, and Takeoff. Improper posture, particularly poor pelvic alignments, alter strike angles and prevent 30

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the efficient achievement of correct preparation and takeoff angles.

other smoothly, without radical mechanical changes between them.

Posture and Accuracy. Improper posture, particularly poor pelvic alignments, introduce instability during the approach. Typically jumpers react to this instability by advancing foot contact locations or adjusting frequencies in order to create needed takeoff angles. Either practice disrupts the target tracking process associated with steering and results in inaccuracy.

The Start. In addition to adherence to the mechanical tenets of good starting, the approach start should be simple and involve very little extraneous movement. For this reason, crouch and rollover starts are the best choices. The Crouch Start. In the crouch start, the athlete assumes a staggered stance with 6 to 8 inches between the feet. The shins should be tilted forward, the head and shoulders low, and the hips high. The arms should be alternated in anticipation of the first step, with the arm of the rear leg side in front. Upon starting, the athlete pushes off forcefully, displacing the body in a forward and upward direction while the arms and thighs split widely. The crouch start offers the advantage of great consistency.

Amplitudes of Movement. The amplitude of movement displayed during the approach directly affects the jump takeoff. Large amplitudes increase the period of the sinusoidal undulations of the body’s center of mass. This potentially results in greater displacement in the jump itself. Frequency Development. Stride frequency should increase throughout the approach in a progressive but patient manner. Increasing frequency too slowly makes attaining maximal velocity mechanics and vertical pushing difficult. Increasing frequency too quickly results in poor momentum development, reduced amplitude of movement, and poor posture. Distribution. Distribution of the approach refers to the time spent in each phase. Unique distributions of the acceleration process are found in various events. Proper distribution of the approach insures the development of sufficient momentum to effectively complete the approach and takeoff. A sufficiently long drive phase is the most important element in insuring the existence of this momentum. Steering. Steering refers to the process of adjusting stride lengths in order to hit a target. In all jumping events, athletes adjust the lengths of the final steps in order to hit the board or take off from an appropriate point. This does not lessen the need for rehearsal for consistency, since minimizing these adjustments is helpful. Visual feedback is needed to effectively steer, so proper visual patterns during the approach must be taught. PHASES OF THE APPROACH. The jump approach consists of the following four phases. Although we divide the approach into phases for the sake of discussion, these phases should blend into each

The Rollover Start. In the rollover start, the athlete assumes a staggered stance with 6 to 8 inches between the feet. The athlete is upright with the hand opposite the front foot raised slightly. To initiate the start, the athlete bends at the waist, lowering the head and shoulders while the hips remain high. This places the athlete in the previously discussed crouch start position prior to the first step. From this position the athlete executes the same movements as the crouch start. The rollover start offers the advantage of giving the jumper visual contact with the takeoff site prior to the start and a more forceful push off. THE DRIVE PHASE Drive Phase Length. The Drive Phase consists of the first third of the approach. This results in drive phase lengths of approximately 6 steps in the long jump, triple jump, and pole vault, and 3 steps in the high jump. Characteristics of the Drive Phase. The drive phase features pure acceleration, characterized by low frequency, high amplitudes of movement, and large displacement with each step. A good drive phase helps the jumper to overcome inertia and build momentum so that later movements can be performed easily. Progression of Body Angles. During the drive phase, the body progresses with each step from a significant forward lean to a nearly upright position. Push off trajectories prog-

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JUMPS ress in the same way, with the horizontal component continuously diminishing as the drive phase progresses. While the degree of body lean changes in the drive phase, the relative positions of the head, spine, and pelvis should remain the same with respect to each other. This progression of body angles results from the vertical component of the push off from each stride, as the body is pushed into a tall, upright running position. THE CONTINUATION PHASE Continuation Phase Length. The Continuation Phase consists of the steps in the middle of the approach. The length of the continuation phase can vary from 3 to 10 steps long, depending on the event and length of the approach. Characteristics of the Continuation Phase. This phase is characterized by continued progression to maximal velocity mechanics, more upright body positions, and primarily vertical pushing with each step. Amplitudes of movement should be large. The Transition Phase. The Transition Phase consists of the final 4 strides in the long, triple and high jump, and the final 6 steps in the pole vault. While the characteristics of a good transition phase are very similar to those of a good continuation phase, many jumpers tend to change their runs in this phase in anticipation of takeoff. Special attention should be paid to this phase because it is here that the steering process occurs and adjustments are made to stride lengths in order to hit the target. We consider these final steps as a separate phase, because it is here that jumpers frequently err by altering their runs in anticipation of preparation and takeoff. Approach Management. Approach management is a complex task for the coach. The approach contains many variables that must be controlled to guarantee optimal velocity, body positions, and accuracy. Approach management considerations are listed below. Stride Length/Frequency Relationships. In acceleration, stride length and frequency increase simultaneously, but are inversely proportional. When frequency increases too rapidly, stride length decreases and the approach falls short of the target. When frequency increases too slowly, stride length increases and the approach lengthens. Frequency Development. Frequency devel32

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opment must occur at some optimal rate. When frequency increases too rapidly, Momentum development and elastic energy production during the run suffer. When insufficient frequency is developed, vertical velocity development and vertical pushing at maximal velocity suffer. Drive Phase Management. Controlling the drive phase is a crucial part of approach management. Besides stride frequency/ stride length factors, failure to devote enough of the approach to the drive phase results in insufficient momentum development and a variety of resultant problems at takeoff. An excessively long drive phase makes attainment of maximal velocity mechanics difficult. Transition Phase Management. The displacement achieved in the jump is proportional to displacement achieved in the final strides, due to the undulatory factors previously discussed. It is a common error to decrease stride length in the transition phase. Displacement should remain great and stride length should be conserved in these final strides (within the context of good mechanics). PART 2: COMMONALITIES OF PREPARATION Purposes of Preparation. Preparation Phase of any jumping event has two primary purposes. Preservation. Preparation should permit preservation of key mechanical parameters established in the approach. These include horizontal velocity, elastic energy generation, stability, and posture. Lowering. Lowering of the body’s center of mass to provide a vertical path of acceleration at takeoff. The Penultimate Step. This preparation takes place primarily on the penultimate (second to last) step. The penultimate step serves as a tool to lower the body’s center of mass, while preserving horizontal velocity, elastic energy generation, stability, and posture. The penultimate step shows marked mechanical changes when compared to the steps prior to it, and we find these changes whenever creating vertical velocities at takeoff is a concern. PENULTIMATE MECHANICS Prepreparation and the Penultimate Step. Transition from the run to the penulti-

mate should be smooth. The fourth to last step should not be compromised in anticipation of preparation. A complete push off of the fourth to last step and elastic release of the hip flexor group should result in an elastic recovery into the penultimate step. Faults here result in excessively advanced foot contact locations at penultimate touchdown. IMPACT/CONTACT PATTERNS Precruitment. Prerecruitment should be developed in the leg prior to touchdown of the penultimate step to enable better management of impact. This prerecruitment should take the form of some isometric preparation in the quadriceps group, and the ankle stabilized in a dorsiflexed position. Isometric (not concentric) activity should be seen prior to impact. Rotation control needs and prerecruitment in the leg sometimes result in a lower recovery height of the penultimate step. The Heel Lead. The heel should lead the movement of the foot to the ground prior to contact. Contact Location. The penultimate step should ground only slightly in front of the body’s center of mass, in order to best manage the tradeoff between lowering needs and velocity preservation. The shin should display an angle of 90 degrees to the surface at penultimate touchdown, and the slight frontside distance present results from slight inclination of the thigh. Contact. The foot’s contact with the surface should be flat. In support, a rolling action of the foot should occur, using the entire surface of the foot to absorb impact forces. Bridging of the Foot. The ankle should bridge late in the support phase. This bridging consists of flexion at the ball of the foot, with the ankle remaining stable at a 90-degree angle. This bridging is associated with good ankle stability while in the support phase of the penultimate step. The presence of this bridged position serves as a landmark, indicating adequate displacement has been achieved. LOWERING THE CENTER OF MASS Lowering in Support. A significant portion the lowering associated with preparation should occur during the support phase of the penultimate step, rather than the flight phase prior to it.

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JUMPS Amortization Patterns. Lowering should be accomplished by equal amortization at the hip, knee, and ankle joints. Path of the Body’s Center of Mass. Horizontal movement should continue during lowering, so that the lowering occurs in a forward, and downward direction. Late in the support phase, this lowering diminishes and the jumper’s center of mass travels in a level, but lowered path. DISPLACEMENT CHARACTERISTICS Maintaining Displacement. Effective stride length should be conserved as the athlete moves through the penultimate, since the displacement of the jump is proportional to displacement in the final strides. Displacement and the Swing Leg. The body should show much horizontal displacement during the support phase of the penultimate step, moving significantly past the penultimate step before the support phase ends. This displacement should result in release of the hip flexor muscle group. This creates an elastic recovery of the swing leg upon takeoff and allows the swing leg to operate through a longer arc. Faulty swing leg mechanics are always related to penultimate mechanics PART 3: COMMONALITIES OF TAKEOFF Purposes of Takeoff. The Takeoff Phase of any jumping event has two primary purposes. Preservation. Takeoff should permit preservation of key mechanical parameters established in the approach. These include horizontal velocity, elastic energy generation, stability, and posture. Creating Vertical Forces. Takeoff should involve the creation of vertical forces and velocities, so that the jumper leaves the ground at an angle that allows maximal performances in the event. Appropriate takeoff angles are 18-21 degrees in the long jump and pole vault, 11-15 degrees in the triple jump, and 35-45 degrees in the high jump. Force Production at of Takeoff. During the short time it takes a jumper to leave the ground, the muscles of the takeoff leg move through three distinct phases. It is important to understand that all of these phases participate in determining the effectiveness of the jump.

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Stabilization. The muscles of the takeoff leg are stabilized isometrically prior to impact. Amortization. Upon contact with the surface, the leg flexes a bit, eccentrically stretching the extensor muscles of the takeoff leg. This sets up an elastic response which contributes to takeoff forces. The amortization production agent is the horizontal velocity generated in the approach. Extension. Finally, the takeoff leg concentrically extends forcefully, propelling the jumper into flight. This concentric work contributes to takeoff forces. MECHANICS OF THE TAKEOFF LEG Prepreparation and the Takeoff Step. Transition from the run to the takeoff should be smooth. The third to last step should not be compromised in anticipation of preparation. A complete push off of the third to last step and elastic release of the hip flexor group should result in an elastic recovery into the takeoff step. Faults here result in excessively advanced foot contact locations at takeoff. IMPACT/CONTACT PATTERNS Prerecruitment. Prerecruitment should be developed in the leg prior to grounding of the takeoff step to facilitate the elastic response, and to enable better management of impact. This prerecruitment should take the form of isometric preparation in the quadriceps group, and the ankle stabilized in a dorsiflexed position. The quality of this preparation will greatly determine the efficiency of the elastic response of the takeoff leg. The timely development of this preparation in the quadriceps usually results in a lower recovery of the takeoff step. The Heel Lead. The heel should lead the movement of the foot to the ground prior to contact. Contact Location. In events where conservation of horizontal velocity is important, the takeoff step should be grounded only slightly in front of the body’s center of mass. Shin angles at touchdown vary from event to event, and are the primary determinant of the takeoff angle. Slight inclination of the thigh at touchdown is present in all cases. Foot Contact Patterns. The foot’s contact with the surface should be flat. In support, a rolling action of the foot should occur, using the entire surface of the foot to absorb

impact forces. TAKEOFF LEG MECHANICS IN SUPPORT Rotation of the Shin. During the support phase of takeoff, the shin should rotate to a position that enables it to best establish the takeoff angle, transmit forces generated in the hip, and permit elastic operation of the Achilles unit. This final angle varies from event to event. Translation. During the initial stages of the support phase, the body should continue to move forward, so that the thigh and upper body maintain their same relative positions. This translation, coupled with the rotation of the shin, produces the eccentric loading of the takeoff leg needed at takeoff. Extension. In the final stages of the support phase of takeoff, when the rotation of the shin has stopped, the hip extends violently, applying force through and along the long axis of the prealigned shin. This extension produces the concentric work component of the forces generated at takeoff. This arrangement best permits efficient joint firing orders and coordination of the elastic and concentric components of takeoff. Lower Leg Contributions. The forces transmitted through the shin also act eccentrically on the Achilles unit, resulting in enhanced elastic force production at takeoff. Bridging of the Foot. When takeoff angles permit, the ankle should bridge late in the support phase. This bridging consists of flexion at the ball of the foot, with the ankle remaining stable at 90 degrees. MECHANICS OF SWINGING SEGMENT USAGE Preservation of Elastic Energy. Conservation of elastic energy should be evident in the swinging segments. The swinging movements at takeoff should show amplified versions of the same processes involved in the approach, and an elastic response should be present in the forward component of the swing. Free Leg Movements. Free leg movements should display large amplitudes of movement. Also, the free leg action should not be purely angular. The hip should advance while the free leg swings. This enables preservation of pelvic alignment, and is consistent with the philosophy of pelvic origination

Arm Movements. Arm movements should display some extension and large ranges of motion at the shoulder. ARM STYLES The Single Arm Style. In the single arm style, the arms alternate powerfully at takeoff. Some flexion is present at the completion of the forward movement. Double Arm Style. In the double arm style, the arms move in unison. At takeoff, the arms move forward in an extended position, flexing slightly near the swing’s end. The swing begins with the arms positioned well behind and outside the jumper’s body, and finishes with the elbows flexed, forearms perpendicular to the ground, and the hands at forehead height. Upon completion of the swing, the arms are allowed to fall back into the starting position in anticipation of the next takeoff. Blocking. Swinging movements should be stopped at the instant of liftoff. This blocking enhances takeoff forces by imparting momentum to the body’s center of mass. DISPLACEMENT CHARACTERISTICS Maintaining Displacement. Effective stride length should be conserved as the athlete moves through the takeoff, since the displacement of the jump is proportional to displacement in the final strides. Path of the Body’s Center of Mass. The path of the body’s center of mass should be examined. Generally speaking, proper translation and eccentric loading mandate some continued horizontal travel before vertical travel occurs. Factors to examine that vary from event to event include the amount of vertical lift created, and the point at which this lift occurs. PART 4: COMMONALITIES OF FLIGHT Predetermined Flight Path. Except in aerodynamic situations, the fight path of the center of mass of a body projected into flight is some unique parabola. The human body is no exception. The flight path of the center of mass is predetermined, and cannot be changed during flight. While the body is in flight, we can position body parts to prepare for more effective landings and clearances, but the flight path of the center of mass may not be altered. Predetermined Flight Rotations. Any rotations present (as measured by their angular momentum values) are predetermined as well. These rotations may take place in the sagittal, frontal, and/or transverse planes.

Angular momentum values are unique to each plane. Depending upon the nature of the event, these rotations may be desired or undesired. In flight, we may use the Law of Conservation of Angular Momentum and the use of secondary axes to slow or speed rotation, but the values of rotation cannot be changed. Coaching Implications. For these reasons, the majority of coaching time should be spent on the approach, preparation, and takeoff. Nearly all coaching of the flight phases of the jumping events is concerned with the acceleration or deceleration of rotations. Affecting Rotations. There are several strategies used to affect rotations of the human body in flight. All of these take advantage of the body’s tendency to conserve angular momentum. Lengthening the Body. Limbs may be extended to lengthen the effective length of the body, slowing rotations. Shortening the Body. Limbs may be flexed or brought close to the body’s center to shorten the effective length of the body, speeding rotations. Limb Rotations. Rotating the limbs in the direction of the rotation absorbs and temporarily stops the body’s rotations. Newton’s Third Law. While in flight, because of the multiple degrees of movement available, the body is particularly subject to Newton’s Third Law, and actionreaction relationships become quite visible. Coaching practices in the flight phases of jumps involve proper identification of actions and reactions. PART 5: COMMONALITIES OF LANDING Landing Mechanics. The mechanics of landing are more important in the horizontal jumps than the vertical jumps, because of their relation to performance. The factor most important in determining the location of landing is the flight path of the body’s center of mass. Since this path is predetermined, efforts to improve landing efficiency are limited to changes of body position. Landing Positions. The ability to attain efficient landing positions is determined by rotation values experienced during flight. Since these rotations are predetermined, efforts to improve landing positions are related to takeoff mechanics. Landing Strategies. Efficient landing posi-

tions place the feet to be as far as possible in front of the body’s center of mass as possible at the instant of landing. Because the body’s axis of rotation in flight passes through its center of mass, this requires positioning as much body mass backwards, away from the feet as possible at landing. While the need to produce efficient landing marks is a limiting factor, the need to slow the forward rotation dictates the use of extended body positions just prior to landing to whenever extent is possible. PART 6: COMMONALITIES OF CLEARANCE Mechanics of Clearance. In the vertical jumps, bar clearance is the ultimate goal. The peak height of the parabolic path of the body’s center of mass is the most important factor to performance. This peak height, like the entire flight path, is established at takeoff and is predetermined after takeoff. Parabolic Placement. Placement of the peak of the parabolic path of the body’s center of mass with respect to the crossbar is another important variable. The peak of flight should be reached directly over the crossbar to optimize performance. This factor is also established at takeoff and is predetermined after takeoff. Body Movements and Positions. Body movements in flight can improve performance by placing the body in more efficient clearance positions. In the vertical jumps we often see arched or piked positions that may effectively locate the body’s center of mass outside of the body itself to facilitate bar clearance. These movements may be volitionally performed while in flight, but ability to perform them successfully may be helped or hindered by the efficiency of takeoff. Flight Rotations. Rotations can be established that assist clearance by making the attainment of certain body positions easier. These rotations are established at takeoff and are predetermined after takeoff. These rotations must be integrated into bar clearance, so parabolic placement is a prerequisite to the effective use of these rotations.

BOO SCHEXNAYDER WAS PRIMARILY RESPONSIBLE FOR THE CONTENT OF THE MAJORITY OF THE TRACK & FIELD ACADEMY’S COURSE CURRICULUM INCLUDING THIS EXCERPT FROM THE JUMPS SPECIALIST CERTIFICATION COURSE TEXT.

AUGUST 2021 techniques

techniques AUGUST 2021

KIRBY LEE IMAGE OF SPORT

A-Plus Acceleration Teaching Optimal Acceleration REECE VEGA AND MIKE THORSON

cceleration in its purest form involves falling and recovery action, with every movement affected by the previous one. Most coaches will agree that it is one of the most trainable components of speed. It is, however, one of the most misunderstood elements. First of all, what is acceleration? A textbook definition states that acceleration is a rate of change of velocity. In reality, however, it is this: Acceleration is reaching maximum speed/stride rate with an efficient, trained pattern in a minimal amount of time. To simplify even further, one could say it is, “Pushing oneself in to a tall sprint posture.” Most sprinters reach top speed between 30 and 60 meters. But few athletes and even perhaps a lot of coaches don’t realize how they actually arrive at an optimal acceleration pattern. This article will examine in detail how the proper acceleration can be trained and taught to sprint athletes. Our discussion will include the following: (1) An introduction to speed and the speed training principles that the authors adhere to (2) Acceleration Mechanics (3) Drills to teach acceleration (4) Common Mistakes (5) Core/Balance Training (6) Power/ Force Production. SPEED/MAXIMUM SPEED Coaches and athletes alike must have a background and understanding of speed prior to training acceleration. Speed (or velocity as it is often referred to; the terms are synonymous) is the rate of motion in a given direction. It is a product of stride length multiplied by stride frequency. Clinical definitions, however, mean very little to athletes. They can, however, identify with this: Speed is a precision skill of applying large, mass specific forces to the ground in a very short amount of time. This is what in essence determines how fast an athlete can run. The authors are in agreement that one of

the best methodologies for improving acceleration is to improve maximum speed. An improvement in maximum speed will lead to increases in both sub maximal speed and acceleration. That is every coach’s desire. Most coaches would agree, too, that there are certainly many considerations that come to the forefront when training speed and acceleration. This is certainly not a definitive list, but the major principles and guidelines that the authors employ in their training follow: • Speed training must be done repeatedly and consistently at maximum speeds with little or no fatigue. • Skill development and sprint mechanics must be pre-learned and perfected. • Sprinting is a mixture of power, neuromuscular coordination and motor learning. Force production, movement and velocity have to be optimal rather than maximal. The neurological system is responsible for initiating every movement in the body. The central nervous system (CNS) cannot be emphasized enough. It determines what muscles work, when they fire, and at what speed and sequence. Repetition of this neuromuscular facilitation in the correct firing sequences seems to establish an automatic response in performance. Only through repetition at high speeds can an athlete educate the proper muscle(s) to be used and the order to be fired. • The focus must be on exercises and training that recruit fast twitch muscle fibers that improve the frequency of which impulses are sent to the motor units. • The base training for speed is SPEED. It should be trained year-around. If you want to be fast, train FAST! Slow running confuses the nervous system and ruins the mechanics of vertical force. A quote from Boo Schexnayder, an LSU coach who is one of the foremost track & field coaches in the world, sums this up best: “In speed development, the nervous system only under-

stands quality.” • Develop speed before speed endurance in any session or cycle. Speed should always be trained before strength in any session. • It is important to stimulate the central nervous system (CNS) as frequently as possible with an adequate amount of rest. Speed must be trained as correctly and as consistently as possible. The more consistently you can stimulate the CNS and train speed, the more the athlete can improve. • One cannot learn a neuromuscular skill in a fatigued state. Athletes must be given a satisfactory amount of rest between repetitions and between training (the recovery may be up to 30 minutes or full recovery for Special Speed Endurance II). An elite level athlete needs 24-36 hours of rest or very low intensity work prior to a maximum speed training session. An underlying principle of training that is often forgotten is the law of adaptation. The body will adapt to specific stresses placed on it. This adaptation only takes place during recovery. • Speed improvement is most certainly linked to power. What many coaches term strength is in all reality, power. Power is a mixture of strength and neuromuscular coordination that results in the ability of the athlete to exert great amounts of force in the shortest possible time. • A lack of flexibility/suppleness as well as joint mobility can be a very limiting factor and must be trained. Athletes must be able to place themselves in the correct mechanical positions to maximize performance. A lot of athletes don’t understand that very regular flexibility work must be done. The flexibility of an elite-caliber athlete begins to digress and deteriorate after only three days if it is not maintained. • A point should be made that acceleration training is not necessarily “pure speed” training. It certainly can be, but not always. Coaches should keep in mind that AUGUST 2021 techniques

A-PLUS ACCELERATION

Posture

Post Position

Force Application

true speed is runs of up to 8 seconds. An example of a coach making a mistake in the training of speed: They will do 20 meter block starts with the sprint group and say they are doing “speed work.” No. That is acceleration work…not speed work. Yes, you are stimulating the CNS and training many of the correct motor patterns. But that is not true speed. • It is important to remember that the neuromuscular system can only fire at maximum levels for 2-3 seconds before it needs to “recharge” or “reboot.” Loren Seagrave, the Speed Dynamics coach who is one of the world’s leading hurdle/sprint authorities, told his audience at a clinic he did at the University of Mary in the late 1990’s, “Speed work must reflect this. The emphasis for the sprint coach should be on neuromuscular improvement and refinement.”

motion, force production and creates other additional undesirable problems as well. Minimal shoulder and hip movement (rotation) are the overall objectives. • Many athletes also will accelerate with their head and eyes staring straight down at their feet. Coaches have used the “keep your head down” cue in hopes that this would transfer to a low shin angle and low overall body lean. In our experience, most athletes that do drive with the head down end up bending too much at the waist and have an in-correct neutral spine alignment. Just as with the shoulders, if the head is bent down too much, you can follow the body down to the waist and see how the hips are not in line with the torso. Following down to the legs, you will see a reduced drive leg or less than full extension of the toe off leg. We are looking for a connection between the upper and lower body. The primary goal is to keep balance and symmetry throughout the body. • When most coaches talk about posture during acceleration, they use the terms Triple Extension or Post Position. This refers to observing an athlete during acceleration and closely monitoring how an athlete looks during toe off. One should be able to draw a straight line, starting at the toe off foot or ankle, all the way through the hips, and continuing through the shoulders and head. The athlete should be extending the hips through the shoulders when they are in this position. Most novice athletes will either not have full extension through the toe off leg, or bend too much at the waist with the head down. When looking at this position, the lean should come from the ankle and not from the waist. The Post Position puts the athlete in the correct alignment to apply the maximum amount of force to the track, while also maintaining the balance of the body.

Post Position Having the correct angles is just as important as posture when developing good acceleration mechanics. An athlete can have great mechanics, but if they fail to hit certain angles during the acceleration phase, they will drastically increase the time needed to reach maximum speed. • One of the most important angles coaches should observe and check during acceleration is the shin angle. This is the angle measured from one’s shin to the ground. As we stated earlier, the lean during acceleration should come from the ankle and this is where the shin angle comes into play. Coaches are reminded of Newton’s Third Law of motion: “For every action (force) in nature, there is an equal and opposite reaction.” If the goal is to go from a set position to maximum speed as quickly as possible, one needs to push through the ground. A horizontal force to the ground will push the body in the opposite direction, thus aiding in acceleration. Typically, a more horizontal shin angle will be better for acceleration, as long as positions and postures remain correct. One should note that both vertical and horizontal forces are in play at the start. Vertical force is needed to overcome gravity and move the body into an upward sprint posture. Depending on age, abilities, size and performance level, shin angles will be drastically different from one another, and a coach shouldn’t attempt to model all of their athletes to the exact same shin angles. Making sure that an athlete has the correct posture and position should be the first step, followed by developing the positive, acute shin angles. • The knee angles are the other big performance indicator that coaches use. This is where a coach observes the drive knee during the toe off phase. This angle will vary from athlete to athlete and will be dependent on what point they are at during the acceleration phase. We are looking

Acceleration Mechanics The foundation of teaching and developing acceleration is about the positions that the athlete can place themselves in. Incorrect positions and posture will lead to decreased range of motion, decreased ground forces, and most of all, decreased speed. It is our job as a coach to put the athlete in the right position and posture for them to succeed. • The pure basics of posture include an aligned upper-body and a neutral head positon. Keeping a stable torso is ideal to minimize twisting and rotation that can hinder force production. Most beginning sprinters will accelerate very aggressively and the upper body is constantly twisting and turning. A good coaching viewpoint is to watch an athlete’s shoulders and observe how much movement is occurring at each push-off. Shoulders that turn drastically with each step also will turn other aspects of the body. Typically, if the shoulder is turned, you can follow the body down to the hips and see those turned as well. This creates shortages in stride length, range of 38

techniques AUGUST 2021

Mini Hurdle/Cone Drills

for a knee angle that is not obtuse or open during the first few steps of the acceleration phase. This would indicate that an athlete is over-striding and stepping out in front of the hips (COG). A closed knee angle will ensure that an athlete is landing behind the hips and pushing and producing horizontal velocity. However, one doesn’t want a knee angle that is fully closed, as this can lead to an insufficient stride. Angles The primary goal for a sprinter is to put as much force into the ground as efficiently as possible in the shortest amount of time. And in the right direction. The beginning of acceleration has the largest ground contact time with force being applied to increase an athlete’s speed. It is here where force production and positions should be the primary concern. A lot of what has been discussed in posture and angles will increase force production. There are other applications that can assist as well. • Dorsiflexion (Defined as the movement of the ankle joint where the toes are brought closer to the shin, curling upwards toward the dorsum of the foot and leg): An athlete that has a dorsiflexion of for example, 15 degrees (10-15 degrees is considered by most authorities to be optimal) will unquestionably be able to push more force into the ground than an athlete with 4. Plus, poor dorsiflexion can lead to posterior chain injuries and poor compensation patterns. • Always Be Pushing: Most elite athletes will not reach their maximum velocity until 50-60 meters. Novice sprinters can reach it in 30 meters or less. Unfortunately, many athletes rush the acceleration process and try to transition to maximum velocity too quickly. It takes time to accelerate properly, with discipline and patience being very desirable skills that must be taught. The “pushing” cue is a great way to force your athletes to strike behind their hips, keeping a closed knee angle while increasing force production.

• Creating A Small Surface Area: Imagine a pogo stick that has a regular small tip at the base that contacts the ground, versus one that has a basketball type circumference. If you took both pogo sticks and applied the same amount of pressure, which one would catapult the athlete higher off the ground? It would be pretty conclusive that the pogo stick with the smaller tip would fly higher. The reason: The pogo stick with the smaller tip is able to apply more force per square inch than the larger one. We use this analogy to explain the importance of how an athlete contacts the ground or surface. An athlete that runs flat-footed will create much less force per square inch, versus one that runs on their forefront or ball of the foot. Thus, the reason why a supinated foot is better for sprinting then one that over pronates. This is why increasing the strength of the foot, arch, and ankle is so crucial. ACCELERATION DRILLS If you talked to ten different sprint coaches about acceleration drills that they perform, the chances are very slim that they would all list the same ones. The drills showcased here are the ones that have been proven to work the best for our programs. We live by this rule: “Practice makes Permanent.” Do not expect your athletes to master the position and angles of acceleration if you only practice it once a week. These drills and exercises should be implemented and reinforced on a daily basis. Warmup One of the top drills we always recommend isn’t a drill at all. It is simply watching the warmup with purpose. As a coach, are you observing your athletes during their warmup drills? Have you ever filmed a warmup exercise to show your athlete what they are doing? The warmup takes place at every single practice, but yet it is very neglected by many coaches. Not purposely in most cases, but because they are tasked with many other duties, and it falls

upon athletes to carry it out themselves. The bottom line: The warmup needs to be closely monitored. This is the perfect time to observe and analyze proper dorsiflexion, posture, foot contact, arm and shoulder movement, and many other mechanical issues. A coach can’t expect an athlete to accelerate correctly if they cannot warm up with the correct form/mechanics. Drills that Build Range of Motion and Flexibility -Cranes (Walking A’s), A Skips, B Skips, AC Skips (An alternating rhythmic frog leg kick marching drill), Fast Leg Series, Straight Leg Shuffle & Bounds, Dribbles, (Avoid butt kicker drills that reinforce undesirable backside mechanics—a tightly flexed lower leg recovery is a detriment to sprint performance) Posture Drills There are many variations of drills that can be used to teach the right posture and positions. The ones highlighted are all movement based. The main goal for drills is progression. The goal is to progress the athlete to leave the blocks and accelerate with the right posture, angles, and correct techniques. Once an athlete has mastered the posture and angles for one drill, they can progress to the next. -Post Drills: Falling Starts, Crouch Start, Medicine Ball Crouch Start, 3-Point Start, 4-Point Start, Block Starts -Resistance Drills: Hill Sprints, Partner Pulls, Bullet Belt, Sled Pulls -Acceleration Ladder: Tape Marks, Wickets, Mini Cones Mini Hurdle/Cone Drills -Falling Starts/Crouch Starts/3-Point/Block starts with cones: The emphasis here is keeping the Post Position throughout the body while also working on the drive leg. Most athletes’ first step is too long and they have the wrong knee angle to push force into the track. Placing a few cones at the appropriate marks for the first few steps will AUGUST 2021 techniques

A-PLUS ACCELERATION

Knee to Wall Lunge Ankle Dorsiflexion

Dorsiflexion/Ankle/Foot Drills

Barefoot Towel Pulls

Bending at the waist

help the athlete visualize where they should be landing. It is also a good coaching tool to show athletes where they are landing versus where they should be. -3-Point or 4-Point Start with 12”/18” with mini hurdles over-the-top drive leg (The mini hurdles are placed over the lower leg while in the blocks): The goal is for the leg to drive straight out from the blocks. Many young athletes will butt-kick with the drive leg, which takes a longer time to rotate the leg through the gait cycle. The foot and heel should be driven forward and not up (low heel recovery). A coach also can put the mini hurdles over the top of both feet when they are in the set position to ensure they are both driving forward. Dorsiflexion/Ankle/Foot Drills These drills are aimed at gaining mobility and elasticity in the foot. Too little/poor dorsiflexion in the foot can lead to lower leg injuries. Too much dorsiflexion can lead to low power output. Testing and measuring your athlete’s dorsiflexion should be done at a minimum every month. We also are looking at drills that can help strengthen the foot and increase ankle stiffness. Having a stable foot base will assist the entire kinetic chain. A Ferrari is a truly amazing car, but if 40

techniques AUGUST 2021

Backwards Big Step Walks

it has a flat tire, it’s not going anywhere. It’s not very amazing. Our goal is for our athletes to never have a flat tire. We want them to have the best tires possible! -Plyometrics: Plyometrics have been a long-time staple for sprinters and explosive athletes, encompassing high intensity force production in a small amount of time. They certainly will help with improving ankle stiffness and elasticity in the foot. Plyometric exercises: Tuck Jumps, Depth Jumps, Hurdle Hops, Alternate Leg Bounds, Single Leg Bounds, and Bunny Hops. -Dorsiflexion Drills: Knee to Wall Lunge Ankle Dorsiflexion, Backwards big step walks (making sure far back foot keeps the heel on the ground), Banded Ankle Dorsiflexion, Walking lunge holds with heels on ground. Knee to Wall Lunge Ankle Dorsiflexion: Backwards Big Step Walks: Banded Ankle Dorsiflexion: - Foot Strengthening Drills: Barefoot Towel Pulls, Barefoot Marble Exercise, Short Foot Drill (an isometric exercise where an athlete raises the arch up by pushing their first and fifth metatarsals into the ground without curling the toes), Bare foot jogs and strides, Barefoot Bunny Hops. Barefoot Towel Pulls:

Banded Ankle Dorsiflexion

Over-striding or Reaching The Real Deal Drills One of the best ways to get more proficient at a skill is to repeat it over and over. Correctly. The best way for your athletes to maximize their block takeoff and acceleration phase is to practice it a great deal. Many repetitions over and over are the key! Most of the drills discussed here are to assist the athlete progress to a point where they understand how to explode from the blocks and accelerate correctly. Then repetition, repetition, repetition should be the objective. We are trying to do a tremendous amount of block starts and accelerations correctly in training so that it becomes an unconscious skill. The goal is for the athlete to do enough block work and acceleration training so that they can arrive at the first meet with zero doubts. They can be fully confident, and their total focus can be on competing the way they have been trained and being successful. COMMON ACCELERATION MISTAKES The training of functional acceleration does not need to be a complex process. Many coaches make it much more complicated than it needs to be. It is the responsibility of the coach to present acceleration in a manner that the athlete can understand and in a method that promotes learning.

Acceleration should be taught employing the “whole method of teaching (teaching the process in its entirety), opposed to the “part” teaching method. The coach should keep in mind that simplicity can often be the best route to success. A coach too, must have a perspective of what the model of “good” functional acceleration looks like. It is very important for coaches to not deviate too far away from a standard model that has been proven through sound, scientific principles and research. As the noted former Texas A & M coach, Vince Anderson, always says, “There are rules to acceleration and they must be followed.” Coaches must also have the ability and skill to diagnose mistakes. Whether it is a very beginning or an advanced model, the following are some of the “common mistakes” made by athletes (in no particular order): Improper Arm Mechanics—There are biomechanical studies that would likely dispute the late coach Charlie Francis’ assessment that all sprinting is controlled by the arms. But most coaches would agree that arm mechanics are most assuredly key factors in successful sprinting. Even fewer would deny that the arms are not essential components in acceleration and front-side mechanics. The arms are balancing components, aid in timing and rhythm, and can create a lot of important downforce. They also act as a stabilizing agent in posture and momentum and can be a desirable factor in stride length. The goal for arm mechanics in acceleration is a violent but controlled arm swing. Flaws in arm mechanics that affect acceleration include: • Arms cross the mid-line, causing rotational issues (unwanted lateral movement) • Arm swing that is too high, resulting in a lot of unwanted upward force. Everything in sprinting is down stroke—arms, legs. Everything is down. You always hear coaches saying, Put ‘em down, put ’em down.” This is excellent coaching cue for coaches. • Arms that are too low (Common for sprinters who also compete in the horizontal jumps) • Sweeping with the arms that causes long, slow levers (Short levers are fast levers) • Condensed arm swing—arms swing high and tight (We refer to this as the “T-Rex” dinosaur arm style, or what many coaches term dog paddling) • Arms extended from body with the elbows out (aka—running back style of run-

ning) A helpful cue: Have the athlete brush the elbows on the inside of the shirt as they are driving the arms. The elbows should be turned in, palms facing in, and the thumbs up with fingers slightly bent ( the hands should be relaxed and not resemble fins) • Arms swinging out of control—typically causes rotational issues with the shoulders, torso and hips Inconsistent Stride Pattern— There are a number of factors that result in an inconsistent stride pattern. Often times athletes will be “too quick” with the strides/steps and force the process. Some athletes will take too long of strides because they are in a “hurry” to reach maximum velocity. Some things for the coach to recognize: • Acceleration is powerful—not quick! • Strides should increase gradually and smoothly. Acceleration is very rhythmic and there are no brakes in the rhythm. It is most certainly not choppy. Athletes often “reach” and increase strides too quickly, getting out in front of themselves and their center of gravity, causing undesirable braking action. Acceleration and sprinting is about PUSHING. Violent and forceful pushing. Athletes that over reach typically have a tendency to pull instead of push. Sprinting has nothing to do with pulling. You cannot push enough or hard enough. Explosive pushing in the proper direction is the key, with the pushing beginning with the 0 step (the initial thrust from the blocks). The force being applied in the correct direction is critically important. Force is returned in the opposite direction that it is applied, and it cannot change direction on its own, or “turn corners.” • It is very important to get the foot down quickly with an acute shin angle, with the ball of the foot landing under or behind the hip and below the shoulder (center of mass). Athletes will not be able to generate the forces in short amounts of time that elite level sprinters do if they are in front of the center of mass. An inconsistent stride pattern can be the result of many of the things we have discussed. The goal in training acceleration is to instill “perfect “acceleration. One of the methods to accomplish this is termed acceleration modeling. A drill is executed in a lane with the proper tape marks, wickets, etc., and then transferred to an accompanying lane where the athlete must reproduce the pattern without aids. A reminder that we always give our athletes is this: “You are what you train. You are what you repeat-

edly do.” The old cliché is certainly true: “Practice doesn’t make perfect. It makes permanent.” **Coaches should be cognate of the overload principle of training. The body will only adapt to a stimulus to which it is unaccustomed. The demands of training must be progressively increased if improvement is to be gained (Increases, however, need to be “moderate.” Many coaches are too eager to increase intensity and workload too rapidly). This is very, very true in a learning environment where technical skills and mechanics are being taught. This most certainly applies to acceleration training. **Another item coaches should always beware of when training acceleration: Athletes need to be very fresh, rested and fatigue free. The training of acceleration will most assuredly not go well with a fatigued athlete. Posture Problems—There can be a host of posture issues. One of the more common mistakes is bending at the waist, instead of the lean coming from the ankles. The goal is a total body lean. The explosion should come from the hips through the shoulders and the athlete should get taller with each step, with the shoulders rising with each succeeding step. Each step means a dynamic upward shift in posture. A complete line of extension from the head and shoulders down to the ankles is the objective. Bending at the waist: Lateral Deviation Problems—Often occurs when the athlete does not push fully off the back block and attempts to compensate by pushing more from the front block. The result is an athlete does not push straight back from front block and this causes the proceeding steps to deviate in a side-to-side manner with a “skater effect.” It is critically important for the sprinter to push full-footed very vigorously from both pads. Popping Straight Up—Often sprinters will stand directly up from the blocks, losing all power and drive, and totally negating the benefits derived from the so-called triple extension or post position. This happens at times because the athlete has an obtuse knee angle coming out of the blocks. They over-stride or reach on the first few steps, which results in a “breaking” effect that pushes the body straight up. This is another area where coaches can remind athletes to not rush the process. Discipline and patience, as we have said, are virtues in optimal acceleration. AUGUST 2021 techniques

A-PLUS ACCELERATION Over-striding or Reaching: Stumbling—This almost always results when the athlete fails to raise the shoulders adequately in to the powerline. Breathing Issues—Many athletes do not use or understand the proper breathing pattern for acceleration. They do not inhale or exhale at the proper times, hold their breath for the entire distance, or take too many breaths. It is has been proven that holding your breath increases thoracic and inter-abdominal pressure, which serves to act as an “air splint” for the spine. The contraction of the thoracic and abdominal muscles provides a stronger and more rigid base for the prime moving muscles of the limbs. It also increases intra-cranial blood pressure in the carotid artery, resulting in improvement in the athlete’s ability to recruit motor units. To put it simply, holding your breath increases your ability to put great force in to the track. This will only occur, however, when the sprinter employs the correct breathing pattern. It should be noted that a sprinter can only hold the breath for 2-2 ½ seconds without “recharging” and bringing upon undesirable effects. A sprinter will hold their breath in the blocks, and then establish a specific breathing pattern of inhaling and exhaling at different points and phases of the race. It will typically take many rehearsals to perfect the art of breathing to obtain the maximum effects. Front-Side Mechanics— The traditional thinking was that the start and acceleration was dominated by back-side mechanics. That is certainly no longer the case. We know now that the entire sprint race (and certainly acceleration) should be oriented towards front-side mechanics. Coaches should maximize front-side mechanics and minimize back-side mechanics, which are the natural tendency for the sprinter to employ. Why? Very simply: Front-side mechanics allow the athlete to produce the most effective ground forces. CORE TRAINING/BALANCE The core and balance are training components that must be addressed in any discussion of acceleration. Unfortunately, they often aren’t. They are two of the most ignored and neglected components in training. We know that all movement is controlled by the core and that movement is the foundation for athletic skill. How an athlete deals with gravity, posture and balance are all large factors in determining 42

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an athlete’s performance. Gravity has an enormous effect on posture—one of the key elements in successful acceleration. Posture is dynamic and through stabilization, the core assists to maintain the correct posture. The core includes the muscles of the hips, abdomen and lower back. Despite the importance of the core in the kinetic chain, it is often incorrectly trained. Core training should train multi-plane movements that are functional and synergistic. Although sit-ups and ab circuits are great core activities, there are many, many more useful core exercises. Most authorities would agree the best core exercises are ones that include standing upright and involve a combination of flexion, extension and rotation, and work a full range of motion through the movement. Some of our favorites: Over and Under (Partner with medicine ball)—Stand with feet hip-width apart, knees slightly bent, with your partner right behind you and the medicine ball out in front of you. The athlete lifts the ball directly overhead and passes it to partner overhead. The receiving partner then squats and bends at the waist to pass the ball between their legs, making sure to keep feet flat on the surface. Duck Walk—Start with your feet shoulder width apart and squat into a position like you are sitting in a very low chair, keeping your torso long and wide. You can walk forward or backward, making sure that you land flat-footed beneath the torso on each step. Medicine Ball Twist—Standing back to back with a partner with the feet hip-width apart and knees slightly bent, twist and pass ball to the partner while keeping heels flat on the surface. Just like the core, balance is dynamic and every great athlete possesses it. It may well be the most important component in training because it basically underlies all movement. Balance is highly complex when it comes to sprinting and like the core, it too does not work in isolation. Skills such as coordination and agility depend on a welldeveloped sense of balance. Balance is critically vital for the sprinter who is repeatedly losing and regaining control of the center of gravity. The ability for the sprinter to produce force at the right time, in the right plane, and in the right direction, is highly, highly dependent on balance. Balance can be improved through a variety of different sensory exercises. A mini tramp, K-board, foam blocks or other means of purchased equipment can cer-

tainly be used to train balance. But the best equipment may well be the body itself. Any exercise performed with eyes closed will likely result in a sensory activity that assists in training balance. A duck walk like above, or a simple walking lunge with eyes closed are excellent balance exercises. POWER/FORCE PRODUCTION You cannot discuss acceleration without talking about power and force production. They are both critical elements in developing optimal acceleration, but there are many other “pieces of the pie” as well. Very few coaches would disagree that increasing an athlete’s power and force production wouldn’t be foremost when setting up a strength and conditioning program for acceleration. Many coaches would have you believe that the means to achieve this is the weight room with the traditional strength training programs. Strength is certainly important. But one needs to understand that the ability of an athlete to lift huge amounts in the weight room doesn’t necessarily translate to improved velocity. Quite often the opposite is true. No matter how strong an athlete may be, they still have to apply force to the track in a very specific, explosive manner. We would argue that one of the real keys to building strength and power for acceleration is functional strength training-- training exercises that will transfer to the track and the actual act of sprinting. Functional training is sport specific training that can benefit an athlete’s balance component, posture, stability, strength and mobility. Those are all ingredients in power, which is the application of strength with speed. No one will argue that athletes need a base of absolute strength. The very foundation of power is strength. An athlete, for example, can generate up to five times their bodyweight in the forces that they are putting into the track. But coaches must understand that there are many different and successful methods of obtaining strength and power. Although there are a myriad of excellent strength programs, coaches should not limit themselves to the traditional weight room. We are in no shape or manner dismissing the traditional strength program. But typically, however, traditional weight rooms cannot imitate specific sport movements. There are many different functional training avenues that can work hand in hand with the traditional strength program to elicit gains in power and aid in force production. They include plyometrics, hill work, core work, circuit

training, kettlebell exercises, band training and medicine ball routines, just to name a few. A coach also can achieve a great deal of functionality in the weight room where different lifts can mimic the explosive movements that the sprinter will need to produce on the track. That will, however, take a concerted effort on the part of the coach. Below are the strength principles employed by the authors that relate to speed/acceleration and training strength/functional strength for the sprint event/explosive athletes: • Medium loads in the weight room with a fast series of repetitions are typically what are needed for the sprinter. The ability to produce the correct positions in the right sequencing is the objective. Heavy loads, however, will be needed to aid in the improvement of the acceleration phase where power is essential. Research tells us strength training with heavy loads will produce gains in maximum force production. A major limitation, however, of the traditional weight room is that to achieve maximal power, the bar has to achieve zero velocity at the end of the concentric phase of the movement. To clarify, the bar must slow down in preparation of stopping near the end of the movement. As a result, training with free weights can actually work counterproductive in regards to training explosive power. Coaches also should remember that a great deal of work with maximum loads and slow speeds can develop muscle memory that is non-productive for the sprinter. • Choose multi-joint exercises over part movement or single- joint exercises, and optimally in the same firing sequence that a sprinter would employ. Multi-joint exercises are lifts such as the squat, deadlift and power clean. An example of a single joint exercise would be the single leg curl. Train for muscle balance and amplitude of movement. Programs must address all muscle groups and strive for balance in strength development. Many injuries are the result of an imbalance in the antagonist muscles. Coaches should not isolate the development of muscles or spec fic movements. • Address postural needs first and foremost before training the extremities. A strong, stable core will allow the extremities to function much better. Dynamic postural alignment is really the foundation for all movement. The core, which is closely related to the balance component, is involved in all movement and a strong CORE is critical to great performance. The best exercise for the core is actual sprinting according to many authorities.

• Employ the same group of exercises long enough for a positive training effect (4 weeks). But not too long to cause a dynamic stereotype or staleness. Athletes need variety and a varied stimulus. Remember that speed takes time to develop. It is not an “overnight” process. We are always reminded of the quote by Vern Gambetta, a man considered to be the founder of modern sports performance training, when thinking of the time required to develop speed: “It takes 20 years of work to become an overnight success.” • Develop strength before strength endurance and power before power endurance. • Train movements and not muscles. Sprinting is a multidimensional activity. It occurs in a dynamic environment that forces movement to take place in all planes of motion and employs multiple joint movements to produce the desired movement mechanics. • Training must include the entire kinetic chain to ensure optimal neuromuscular control and efficiency of movement. • Strength must be achieved without adding mass. Far too often athletes have the goal of adding mass and bulk. The goal should be to develop power and elasticity. An interesting perspective by noted biomechanist Ralph Mann regarding athletes adding muscle mass: “For every one pound of muscle added to the body, two pounds of additional ground force are needed to offset the weight gain.” SUMMARY This article has outlined and discussed the methods to achieve optimal acceleration. It was stated at the outset that acceleration is one of the more trainable components. But it isn’t easy. Very few things in track and field training are easy. It isn’t easy for two major reasons: Athletes often lack the athleticism, including coordination, flexibility, elasticity and the explosive strength and power to do what the coach has asked The coach is not presenting the techniques in a manner that is understandable to the athlete. Many coaches will ask, “What is the secret to good acceleration?” Everyone is always looking for the so-called “silver bullet.” And the answer to that question is always the same: The secret to good acceleration is doing the fundamentals every day and rehearsing the correct process over and over. There is no substitute for doing it correctly every time, every day. As we said earlier, practice makes permanent. Coaches

need to make very, very sure that the training they are doing is the correct training. REFERENCES 1. Anderson, Vince, formerly of Texas A & M, Articles, Clinics 2. Gambetta, Vern, Gambetta Method, 2nd Edition, 2002 3. Hammerschmidt, Julia, Track and Field Coach, Chadron State (NE), Conversations 4. Keller, Stevie, North Dakota State University, Director of Track & Field/Cross Country, Conversations 5. Januszewski, Jake, Essentia Health, Fargo, ND, Conversations 6. Mann, Ralph, The Mechanics of Sprinting and Hurdling, 2018 (Written with Amber Murphy) 7. McBride, Zach, Limestone University, Cross Country Coach, Conversations 8. McFarlane, Brent , The Science of Hurdling and Speed, 4th Edition, Canadian Track and Field association, 2000 9. Mead, Adam, North Dakota State University, Strength and Conditioning, Conversations 10. Schexnayder, Boo, Louisiana State University, Clinics, Articles 11. Schuler, Lance, Stanford Health, Bismarck ND, Athletic Trainer, Conversations 12. Sherman, Amelia, former assistant track and field coach at the University of Mary, editing, conversations, information 13. Swenson, Jenn, North Dakota State University, Athletic Trainer, Conversations 14. Seagrave, Loren, Speed Dynamics, Conversations, Clinics, Articles Photo Credits: North Dakota State University (NDSU) pictures by Richard Svaleson, Fargo ND and the Luxon Glor of the University of Mary pictures by Brian Larson, the University of Mary Sports Information Director

REECE VEGA IS AN ASSISTANT COACH FOR SPRINTS/ HURDLES AT NORTH DAKOTA STATE UNIVERSITY IN FARGO, ND. MIKE THORSON IS AN ASSISTANT COACHHURDLES AND FORMER DIRECTOR OF TRACK & FIELD/ CROSS COUNTRY AT THE UNIVERSITY OF MARY IN BISMARCK, ND AND A FREQUENT CONTRIBUTOR TO TECHNIQUES. AUGUST 2021 techniques

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2021 Outdoor Track & Field NCAA DIVISION I

Caryl Smith Gilbert USC Women’s Head COY

Dennis Shaver LSU Men’s Head COY

Duane Ross North Carolina A&T Men’s Head COY

Quincy Watts USC Women’s Assistant COY

Todd Lane LSU Men’s Assistant COY

Athing Mu Texas A & M Women’s Track AOY

Terrance Laird LSU Men’s Track AOY

Tyra Gittens Texas A & M Women’s Field AOY

JuVaughn Harrison LSU Men’s Field AOY

NCAA DIVISION II

Jack Hoyt Azusa Pacific Women’s Head COY

Jerry Baltes Grand Valley Men’s Head COY

Andrea Blackett Azusa Pacific Women’s Assistant COY

Ernie Clark Ashland Men’s Assistant COY

Ida Narbuvoll University of Mary Women’s Track AOY

Benjamin Azamati West Texas A & M Men’s Track AOY

Zada Swoopes West Texas A & M Women’s Field AOY

Rajindra Campbell Missouri Southern Men’s Field AOY

Ryan Chapman Wartburg Men’s Assistant COY

Emily Pomainville SUNY Geneseo Women’s Track AOY

Matthew Wilkinson Carleton Men’s Track AOY

Isabel Maletich Chicago Women’s Field AOY

Marcus Weaver UW – Eau Claire Men’s Field AOY

NCAA DIVISION II

Matt Jones Loras Women’s Head COY

Marcus Newsom Katie Wagner Wartburg UW-LaCrosse Men’s Head COY Women’s Assistant COY

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National Award Winners NAIA

Doug Edgar Indiana Tech Women’s Head COY

Stacie Latnie Madona Men’s Head COY

Ryan McKenzie William Carey Women’s Assistant COY

Ryan Dorshorst Doane Men’s Assistant COY

Emily Kearney Milligan Women’s Track AOY

Senzo Sokhela Westmont Men’s Track AOY

Bria Sands Life Women’s Field AOY

Ineh Emmanuel William Carey Men’s Field AOY

NJCAA DIVISION I

Eric Vance South Plains Women’s Head COY

David Schenek Barton Men’s Head COY

Wes Miller South Plains Women’s Assistant COY

Trent Edgerton Barton Men’s Assistant COY

Faith Lingo Iowa Western Women’s Track AOY

Vincent Nchogu Northwest Kansas Tech Men’s Track AOY

Luisarys Toledo New Mexico Women’s Field AOY

Shakwon Coke Barton Men’s Field AOY

NJCAA DIVISION III

Robert Cervanka DuPage Women’s Head COY

Robert Cervanka DuPage Men’s Head COY

Michelle Stratton DuPage Women’s Assistant COY

Michelle Stratton DuPage Men’s Assistant COY

Kelly Kibler DuPage Women’s Track AOY

Donovan Denslow Mineral Area Men’s Track AOY

Na’Shae Early Howard Women’s Field AOY

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AUGUST 2021 techniques

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Techniques August 2021

Articles inside

Jumps

A-Plus Acceleration

Eating Disorders

The Biomechanics of Hurdling

Throws

USTFCCCA Presidents