Techniques February 2014 by Renaissance Publishing

contents

Volume 7 Number 3 / February 2014

2 A Letter from the President

REPORTS 4 5 6 56

Division I Track & Field and Cross Country Division II Track & Field and Cross Country Division III Track & Field and Cross Country Updates from the NCAA Eligibility Center

FEATURES

8 Jumping Events

The Musculoskeletal Function

16 Sprints and Hurdles

The Basics of Training Theory and Design

30 Technical Commonalities in the Throws 38 Training Cycles

Running Around the Menstrual Cycle: Adapted from Running for Women

By Jason R. Karp, PhD

16 AWARDS 49 50 52 54

USTFCCCA National Cross Country Coaches & Athletes of the Year Division I: USTFCCCA Regional Cross Country Coaches & Athletes of the Year Division II: USTFCCCA Regional Cross Country Coaches & Athletes of the Year Division III: USTFCCCA Regional Cross Country Coaches & Athletes of the Year

COVER

Photograph courtesy of Mike Corn

FEBRUARY 2014 techniques

A LETTER FROM THE PRESIDENT

oaches are educators. Every time we sit down to design a training plan we’re essentially writing a lesson plan. We take that plan to the track, weight room or cross country course and “teach.” We teach our athletes to sprint, jump, throw, hurdle and run. We review errors and try to help our athletes understand how to correct those errors. Just like the math or english teacher who grades an assignment and then points out to the student what he or she did wrong, we let our long jumper know what he or she did wrong on the approach run or take-off and let them know what they need to do to correct those errors. We teach. As is the case with any profession, if one is expected to spot errors and effectively communicate corrective measures to another person, one must of course have a strong command of the “subject matter.” Do coaches gain that command by trial and error, attending clinics, talking with other coaches, going through specific training programs? The short answer is YES! The important thing is that we as coaches and educators, must never stop working to improve our command of the “subject” we are expected to teach. The USTFCCCA has been a proponent of coaching education since its inception many, many years ago. The efforts of people like George Dales and Jimmy Carnes among others to provide coaching education opportunities date back several decades. Today’s USTFCCCA has taken that dedication to professional development and technical training to a whole new level. There were more than 40 sessions offered at the recently completed annual convention in Orlando. Some of the top names in the sport from all membership divisions of the USTFCCCA made presentations for the sole reason of sharing their wealth of knowledge with more than 1,200 member coaches that attended the convention. They were joined by a host of others who did the same in the interest of helping others improve their ability to “teach” their athletes. An interesting observation that I made during the convention was that the audience for these sessions were not made up exclusively of young coaches. I spotted Hall of Famers and national championship winning coaches listening intently to presentations proving that you’re never too old or experienced to learn something new. In late 2010, the USTFCCCA made an even greater commitment to achieving the goal of offering high quality coaching education opportunities for the track and field and cross country coaching communities when it launched The Track and Field Academy. Under the leadership of one of the most gifted educators in our sport, Boo Schexnayder, the TFA has grown into an extremely effective source of training for coaches in our sports. Along with a long list of knowledgeable and gifted instructors, Boo has guided this program from its existence only as a concept to a comprehensive program that offers coaches courses across a wide array of topics, all intended to help them become better at their craft. New courses are being developed every year and existing programs are being updated constantly to insure that the most up to date information is being presented. I encourage everyone, both young and old(er), to take advantage of every opportunity you can to further your knowledge by participating in some of the many professional development and educational opportunities that your association provides for you. If you are a head coach, I encourage you to help fund the professional development of your staff. At the end of the day your program and the sport as a whole will be the better for it. Finally, I’d like to wish everyone the best of luck for the 2014 Track and Field seasons and encourage you to continue to utilize the services of your coaches association to assist you throughout the year.

Beth Alford-Sullivan President, USTFCCCA Beth is the Director of Men’s and Women’s Track and Field and Cross Country at Penn State University. She can be reached at bxa10@psu.edu.

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Publisher Sam Seemes Executive Editor Mike Corn Contributing Editors Matt Cohen,

Sylvia Kamp MEDIA MANAGER Tom Lewis Media Assistant Kyle Terwillegar Membership Services Dave Svoboda Photographer Kirby Lee Editorial Board Tommy Badon,

Boo Schexnayder, Derek Yush, Gary Winckler

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

USTFCCCA

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

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 2014. 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 700555969. If you would like to advertise your business in techniques, please contact Mike Corn at (504) 599-8900 or mike@ustfccca.org.

ustfccca report division i track & field and cross country

rom the 2013 USTFCCCA Convention held in Orlando, Fla. come a number of updates regarding matters presented during convention meetings and full sessions. General updates concerning the entire Division I membership will be presented first, followed by more specific information for Track and Field then Cross Country. As has been stated previously, 2014 is a rules year, with playing rules proposals due into the NCAA national office by May 1, 2014. Proposals that were approved during voting sessions at convention will move forward in the rules process with support from the USTFCCCA. That said, coaches who still wish to submit a playing rules proposal that was not discussed at convention can do so up until the May 1 deadline. Once all playing rules proposals are collected, they will be reviewed by the NCAA Track and Field Rules Committee. The NCAA currently has a moratorium placed on any new legislation that would amend bylaws, and it can be expected that such a moratorium will remain in place until any restructuring or reform of NCAA Division I governance takes place. Whenever an item is approved by vote at convention, regardless of its status as a rule, procedural or legislative change, the USTFCCCA national office will work to submit proposals through the neces-

sary channels according to the proper procedure set forth by the NCAA. The following sections list items that were passed during convention by the Division I Track & Field general body and Division I Cross Country general body respectively: The Division I Track and Field body approved five items during the convention’s voting session, one of which would require a legislative change to the NCAA bylaws. The proposal called for the allowance of each institution to have the ability to design their own 156 day training calendar, to include 26 20-hour weeks without regard to “segments.” In order to be reviewed by the NCAA, the proposed amendment to the NCAA bylaws will need the support of an NCAA Division I conference. Once a conference has agreed to support the proposal, it will be submitted to the NCAA office for review upon the lifting of the legislative moratorium. The second proposal asked that athletes competing in the High Jump and Pole Vault events in preliminary rounds at the NCAA Division I Outdoor Championship be allowed the option to exhaust all attempts. This item affects the procedure of a championship meet, and thus will be submitted for review to the NCAA Track and Field Sport Committee which mandates how championship meets are conducted in the Outdoor Technical Manual. The three playing rules propos-

DENNIS SHAVER

sean cleary

Dennis Shaver is the Head Men’s and Women’s Track and Field Coach at Louisiana State University. Dennis can be reached at shaver@lsu.edu.

Sean Cleary is the Head Women’s Track and Field and Cross Country coach at West Virginia University. Sean can be reached at Sean.Cleary@mail.wvu.edu.

NCAA Division I Track and Field

als passed with the support of the Division I Track and Field body will be sent to the NCAA Track and Field Rules Committee. Those proposals are regarding the seeding of the Indoor 200 and 400 Finals, the seeding of races that start in lanes at the NCAA Outdoor Preliminary Rounds, and relay substitutions at NCAA Championships. The Division I Cross Country body supported three items. The first item specified that the scoring of Division I schools only should be used for determining wins for at-large qualifying purposes when reported to TFRRSXC. This proposal will have to be sent to the NCAA for approval. A second motion requested that the NCAA add cross country to the list of sports exempted under Bylaw 20.9.5.1.3 from the multi-team Division I sponsorship requirement. This would require an amendment of the NCAA bylaws, and will not be considered by the NCAA until the moratorium on legislative changes is lifted. The final proposal passed would require that for a race prior to the Regional Championship to count for NCAA National Championship qualifying purposes, the course must be a minimum of 75 percent of the NCAA Championship race distance. The NCAA Track and Field Rules Committee would be responsible for this change, and the proposal will be sent in prior to May 1 for their review and consideration.

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NCAA Division I Cross Country

ustfccca report division iI track & field and cross country

s in previous years, many exciting things took place at the 2013 USTFCCCA Convention in Orlando, Fla. All divisions were treated to outstanding Hall of Fame and Bowerman ceremonies as well as educational symposiums. Division II coaches thanked former Presidents Marlon Brink and Steve Guymon for their years of service leading the Division II Cross Country and Division II Track and Field Executive Committees, respectively. Current Division II Track and Field Secretary Dave Osanitsch of Shippensburg was elected to succeed Damon Martin as the Division II Executive Council Chairman this summer. The Division II Hall of Fame Committee presented names to the membership and the following four individuals were approved: Duane Chappell of Lewis University, Nick Lara of Adams State, Mandi Long (Zemba) of Grand Valley State and Nicodemus Naimadu of Abilene Christian. The four will be inducted into the Division II Athlete Hall of Fame this spring at the Outdoor Track and Field Championships. The following items were discussed during the membership sessions and voted on Thursday morning. A reminder that proposals and their current statuses are always listed online. Items will either be passed along to the NCAA Division II Track and Field Committee or a Rules Change submission will be made before the May 1 deadline, as appropriate. • In response to NCAA legislation

that specifies that any individual who designs, conducts, or monitors strength and conditioning activities is required to maintain strength and conditioning certification through a nationally recognized certification program. Motion was rejected. This proposal was initially discussed during the USTFCCCA Board of Directors meeting and all three divisions expressed similar concerns with its wording and implications. • To allow athletes to wear watches at regional and national cross country championships. Motion passed. • That all of the Cross Country AllAmerican awards be presented at the site of competition following the races. Motion passed. Currently, NCAA awards are passed out to finishers 1-15 at the student-athlete banquet, and the remaining athletes have to pick up their awards without recognition in front of their competitors. • To alternate the date of the fall festival every other fall festival so that Cross Country Championships can compete on Saturday prior to Thanksgiving. Motion passed. This arose due to the rejection of the previous proposal that all Cross Country Championships are held the Saturday before Thanksgiving, including during fall festival years. • To request that track and field meets needed for sports sponsorship be scored (three indoor, four outdoor), including conference championships. Motion passed. • To amend the indoor 200-meter

proposal from 2012 as follows: Seeding in the indoor 200-meter AND the 400meter have the top two fastest qualifiers from the qualifying heats run head to head in the event final. Motion passed. Currently, the top two qualifiers were in separate heats in the finals. Because the 400-meter advanced the same way, coaches felt it should also be included in the proposal to race head-to-head in the final. • In the 100HH, 110HH, 100- and 200-meter races, advancement will be the top two in each heat and the remaining lanes will advance on time. Motion passed. This format puts less emphasis on time in the qualifying which can vary between heats due to weather conditions. • With regard to lane assignments at prelims, change Rule 5-11.3a to remove “lanes shall be drawn by lot” and replace with “Split lanes into preferred and non-preferred lanes. Randomly seed the top half of times in the preferred lanes. Then randomly seed the bottom half of times into the non-preferred lanes.” Motion passed. Finally, we would like to thank Katie Holmes of the NCAA and Scott Groom of MSU-Denver for their continued efforts to have our coaches and the USTFCCCA working in conjunction with the NCAA Division II Track and Field Committee. In doing so, we not only improve the student-athlete experience but we also improve our sports.

james reid

Scott Lorek

James Reid is the Head Track and Field Coach and Assistant Athletic Director at Angelo State University. He can be reached at james.reid@angelo.edu.

Scott Lorek is Head Men’s and Women’s Track and Field and Cross Country coach at Northwest Missouri State University. Scott can be reached at slorek@nwmissouri.edu.

NCAA Division II Track and Field

NCAA Division II Cross Country

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ustfccca report division iII track & field and cross country

A multitude of informative and exciting happenings took place at the 2013 USTFCCCA Convention in Orlando, Fla. All Divisions were treated to outstanding Hall of Fame and Bowerman ceremonies as well as educational symposiums. Following the USTFCCCA Board of Directors meeting this summer, the new Division III Cross Country Officers will be Robert Shankman - President, Dara Ford - Vice President and Dustin Dimit - second Vice President. Likewise, the new Track and Field Officers will be Gary Aldrich President, Jason Maus - Vice President and Kristen Morwick. The Division III Hall of Fame Committee presented names to the membership for vote and the following four individuals will be inducted this spring: Tracy Armstead of SUNY Cortland, Rich Dixon of Rowan, Dave Cooper of Mount Union and Kelly Copps of St. Thomas. The following items were discussed during the membership sessions and voted on Thursday morning. A reminder that proposals and their current statuses are always listed online. Items will either be passed along to the NCAA Division III Track and Field Committee or a Rules Change submission will be made before the May 1 deadline, as appropriate. • To back the USTFCCCA Board of Director’s decision to not support Proposal No. 2013-18 which requires certification of individuals who design, conduct or monitor strength and conditioning activities. Motion passed. This proposal was initially discussed during

the USTFCCCA Board of Directors meeting and all three divisions expressed concerns with its wording and implications. • To extend the entry period to 2 p.m. EST on the Sunday following Regional Cross Country Competitions. Motion passed. This proposal arose after a similar proposal from 2012 was not passed by the NCAA DIII Track and Field Committee. This allows coaches to accommodate for late-season injury or illness, including those arising from the regional competition. • The length of time between the start of each region championship race may vary between 60 and 90 minutes. Specific start times will be determined by each host institution in consultation with region coaches and the NCAA Track and Field Committee. Motion passed. In 2013, races were moved to 90 minutes apart and coaches in some regions felt this was too long of a time frame. • To increase the number of paid officials at the regional and national cross country championships to match the number of officials required in the host manual. Motion passed. • To score each region’s individual qualifiers as a regional team in an separate USTFCCCA sponsored result to enhance the experience of individual qualifiers at the National Championships. Motion passed. • Starting in 2015, to add a preliminary round of the 4X400 relay at the indoor championships. There would be a threesection preliminary, qualifying eight to a two-section final. Preliminary rounds would be placed on Friday after the 5K

kari kluckhohn

KATHY LANESE

Kari Kluckhohn is the Head Women’s Track and Field Coach at North Central College. She can be reached at kskluckhohn@noctrl.edu.

Kathy Lanese is the Head Men’s and Women’s Cross Country Coach at Case Western Reserve University. Kathy can be reached at krl3@case.edu.

NCAA Division III Track & Field

and before the DMR. Motion passed. Currently, the 4X400 relay is run as a three-section final based on time. This was discussed at the request of the NCAA Track and Field Committee. • To add one non-athlete to the championship travel party. Motion passed. This proposal was an update of the 2012 proposal requesting that every athlete has their event coach in the travel party. • To request that the NCAA Track and Field Committee add a section to the technical sheet specific to the combined events to include instruction to determine reasonable and appropriate warm-up times and procedures, taking into consideration facility location/limitations and field sizes. Motion passed. Currently it states a minimum of 30 minutes, and recently, officials have kept to that time frame. Coaches would like to emphasis that more time may be required. • No men’s or women’s event can be scheduled to begin after 8 p.m. at the Outdoor National Championships. Motion passed. Previously, the men’s and women’s 4X4 relays were held after this time frame on Thursday evening, making it difficult to find restaurants open and causing athletes to sacrifice sleep. Finally, we would like to thank NCAA Division III Sport Committee chair Paul Sargent of Franklin College and Tyrone Lockhart of the NCAA for their continued efforts to have our coaches and the USTFCCCA working in conjunction with the NCAA Division III Track and Field Committee.

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NCAA Division III Cross Country

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Jumping Events The Musculoskeletal Function All muscles in the body are constructed differently. These differences produce variations in their abilities to produce force and in their speeds of contraction, even though the actual contractile mechanisms are similar. kirby lee photo

FEBRUARY 2014 techniques

Jumping Events

Muscular Architecture A sarcomere is capable of contracting to approximately one half of its resting length. If the predominant arrangement of the sarcomeres is end to end (in series), the excursion (distance covered during contraction) of the muscle is long and much distance is covered in a short time. Conversely, if the predominant arrangement of sarcomeres is side by side (in parallel), the excursion is diminished, but force production is enhanced. Long, slim muscles (primarily series arrangements) are typically fast contracting. Short, thick muscles (with primarily parallel arrangements) are typically slow contracting, but produce great force. The fiber arrangement in a muscle dictates its characteristics as well. Parallel arrangements of the fiber put the fibers parallel to the line of pull of the muscle. All fibers act along the same line. However, often we see fibers placed in a slanted pattern called a pennate arrangement. In this setup, the effective excursion of each fiber is reduced, slowing contraction. However, pennate arrangements allow much fiber to be packed into a small area, enhancing the force-producing capabilities of the muscle.

Lever Systems Much of the musculoskeletal system operates as third class levers. The fulcrums of these levers are located at the joint, the force is applied a short distance from the joint, and the resistance is found even further from the joint. The anchoring of the fulcrum of this system is crucial to efficiency of the lever, and has direct implications for the training of absolute static strength. As the third class lever moves through its range of motion, angles of pull of the muscle against the bone change, and unique forces are created at the joint. Initially, much of the force is transmitted into the joint, producing a compression force. In the middle of the range of movement, we find the most effective locomotive forces. Finally, at the end of the movement, we see a dislocation 10

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force occurring.

Single and Double Jointed Muscles. In locomotive joints, we see two types of muscle arrangements about a joint. Single jointed muscles cross one joint, and may act upon that joint only. Double jointed muscles cross two joints and may act upon either, depending upon the stabilization patterns produced elsewhere. Double jointed arrangements are very efficient, effectively acting as a pulley system in the way they transmit force.

Spinal Loading and Postural Integrity Spinal loading refers to the process of

force transmission and reception by the spinal column. Postural integrity refers to proper functional state of the core of the body during performance. Postural integrity is critical and prerequisite to proper function of the limbs. It is important in three realms. The core of the body must be adequately stabilized to provide a solid base from which force may be applied. This stabilization is important when the body must be subjected to impact. Failure to do so compromises displacement of the body, as displacement producing forces become absorbed as individual angular movements within the body. The core of the body must be aligned kirby lee photo

Jumping Events correctly in order to position the limbs for efficient operation. We are most concerned with alignment in two realms, the alignment of the head with respect to the spine, and the alignment of the pelvis with respect to the spine. • The Head. In nearly all athletic endeavors, we desire a neutral alignment of the head. This insures muscle relaxation, stability of the body, and proper vestibular function. • The Pelvis. In nearly all athletic endeavors we desire a neutral alignment of the pelvis. This places the pelvis in best position to move freely, the legs in best position to apply force, and the body in the best position to avoid injury. • The Spine. Alignment of the spine itself is another factor that must be considered. It must be positioned in a way to best accept loading. Most spinal misalignments are pathological, (lordosis, scoliosis) but can be corrected to some degree with well-designed training. This stabilized and aligned postural

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unit (head, spine, and pelvis) must move in some predictable fashion so that forces can best be transmitted to the ground, and forces applied to the postural unit can be best accepted. Erratic movements or radical changes in the path of movement make force application difficult.

Elastic Energy Muscles are capable of contracting with more force when they operate elastically, using the stretch shortening cycle. Postural muscles are capable of elastic operation, like all other skeletal muscle. This elastic response may occur in linear or rotational fashion. • The Spinal Engine and Pelvic Origination. Human locomotion originates with small movements in the lumbar spine. These are amplified by the pelvis, and amplified to a greater degree by the legs. Thus, freedom of movement of the spine and pelvis are crucial to running economy. • Oscillations of the Pelvis. The pelvis

during running oscillates in the frontal and transverse planes, allowing elastic energy to be developed in the postural musculature. This aids running economy by increasing stride length at any given frequency of movement. • Postural Compromise and Elastic Energy. Postural problems decrease the freedom of the pelvis to move or produce asymmetrical oscillations. This decreases elastic energy production, destroying efficiency. These problems are commonly associated with excessive instability.

Summations and Transmissions of Force In athletics we are usually concerned with generating great forces. All of the joints in the body are capable of producing some force. Therefore, it follows that we want to use all available joints when force production is a priority. All of the body’s joints are unique with respect to structure, and thus force

Jumping Events

generation capabilities. Some are slow, some fast. Some weak, some strong. Generally speaking, proximal joints are slow, but produce large forces. Distal joints are weak, but produce force quickly. In efficient movement, we use slower, stronger joints to overcome inertia, then faster, weaker joints once movement has been initiated and inertia is overcome. Thus, the most effective patterns of joint usage progress from proximal to distal. We refer to a unique timing of the contributions of these joints as a firing order. There is a unique firing order for any movement that yields the most force, involving all joints in a certain sequence. Sometimes joints are not involved in force production, but force transmission. When proximal joints are acting, forces are being transmitted through the distal joints. Thus stabilization of the distal joints early in movement is important to performance. Failure to stabilize these joints results in dissipated force and poor force transmission. The initial positioning of a joint is important to performance. The joint must be positioned in some way that allows the joint to act in the intended direction, effectively contributing to performance. In most efficient force transmission schemes, the force generated in a proximal joint is transmitted through a distal segment of a limb. In these cases, the force should be applied along the long axis of that segment, in order to best transmit force and prevent dislocating forces. Joints effectively communicate with each other, through networks of muscle and fascia, and in reflexive activity. Similar relationships, joint angles, and degrees of flexion and extension exist in comparable joints of the arms and legs at many points during performance. Positioning of the distal joint in a limb is especially important for this reason: The positioning of the distal joint of a limb dictates the characteristics of the firing order of that limb. As these joints communicate, messages are sent from the distal joint throughout the limb. These affect the timing and efficiency of more proximal joints and is known as the Distal Positioning Phenomenon. 14

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In many cases, the flexion seen in a moving limb is not produced by volitional flexion, but results from a transfer of angular momentum to the distal segment of the limb when the proximal segment changes direction. The most common occurrence of this type is the knee flexion seen in the recovery phase of a running stride. The knee flexors remain totally relaxed, yet the knee flexes as a result of the transfer of momentum when the direction of the thigh changes from backward to forward.

Stability Human locomotion is composed of alternating periods of stability and instability.

At touchdown of any step, the center of mass of the body is over the base of support, and the body is stable. Yet an instant later, the center of mass is projected well past the base of support, producing instability until the next step grounds. We call this process of losing and regaining stability dynamic stability. While we then do expect certain degrees of instability in the locomotive process, excessive instability can produce harmful consequences. Each step in running yields a trade-off. Grounding the step in front of the bodyâ&#x20AC;&#x2122;s center of mass interrupts horizontal progress. Grounding the step behind the bodyâ&#x20AC;&#x2122;s center of mass preserves momenkirby lee photo

tum, yet introduces instability. For this reason, optimal locomotion patterns locate the grounding of each step under the bodyâ&#x20AC;&#x2122;s center of mass, optimizing the trade-off between those two goals. When the human body is subject to excessive instability, movement patterns change involuntarily in order to improve stability levels. These changes are seldom consistent with good technique and high levels of performances. Typically we observe three movement strategies in cases when excessive instability is introduced into the movement pattern. When grounding strategies are used, the next step is hurried and/or location of a step is altered in order to regain stability. This results in altered center of mass/ base of support relationships. Reaching steps are a common grounding strategy. Another common grounding strategy is plantar flexion of the foot. Plantar flexion is a convenient motor tool to hasten ground contact. When multilink strategies are used, the body shifts its parts in some plane to regain balance. This results in compromised force summations and transmissions. When stiffening strategies are used,

Reflexive, Cyclic and Anticipatory Concerns: Rationale for Cause and Effect Coaching

a mistake in order to find the roots of that mistake is a valuable coaching tool. Cyclic activities are activities that reproduce a certain pattern of movement. In cyclic activities, the errors we see normally reproduce themselves, appearing the same way, at the same point in each cycle. Sometimes, errors are not caused by previous errors, but in anticipation of certain circumstances. Habitual faulty movements near the end of a skill often interfere with proper execution at the start of the skill. These circumstances exist as expected movements or perceptions, and affect prior patterns of movement. At other times, these circumstances may take the form of environmental factors. In either case, for these reasons, foretracking is often an effective coaching tool.

At the speeds we see in competition, time available for error correction is minimal. Also, at high speeds, more of the movement is reflexive, and less of the movement is under cognitive control. For this reason, errors in execution usually produce other errors. Thus, a philosophy of cause and effect coaching is useful. Backtracking, or looking at points prior to

This article is taken from the USTFCCCA Track and Field Academy Jumps Specialist Certification Course (SCC) text. Boo Schexnayder is the Director of the Track and Field Academy and is primarily responsible for the content of the curriculum.

the body stiffens joints and/or the postural unit in order to preserve stability. This results in diminished amplitudes of movement and elastic energy production. When certain joints in a limb flex in a poorly timed manner, others do the same. Distal joint flexion that occurs prematurely, or do not occur in unison with an elastic response, typically produce flexion in proximal joints. The most typical occurrence of this type is premature or abrupt knee flexion, which produces hip flexion. In most cases this flexion of the hip compromises pelvic posture and alignment, introducing instability to the movement pattern.

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Sprints and Hurdles the Basics of Training Theory and Design

kirby lee photo

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SPRINTS AND HURDLES

here are five primary physical performance components that must be addressed in any sprints and or hurdles training plan. • Strength, which is the ability to produce large amounts of force. • Speed, which is the ability to move the body and/or its parts rapidly. • Flexibility, which is the ability to display high amplitudes of movement. • Coordination, which is the ability to perform motor skills with precision. • Endurance, which is the ability to perform large workloads and resist fatigue This article will examine approaches to address each of these primary performance components.

Multilateral Training Multilateral Training is a philosophy of training that features development of all of the physical performance components in planned balance. Such a philosophy is important to the success of any training program. This planned balance should not only exist between the primary physical performance components, but also between the subcategories of each. Balance in development of these physical performance components is essential to long-term progress. These abilities are requisite to each other and are dependent upon each other. While specialization is necessary at times, the value of balanced development of these components in the program should not be underestimated. The planned training balance between various physical performance components need not be equal. While a coach should address each of these components in some fashion in the training plan, the demands of the athlete’s event, the time of year, and characteristics of the athlete may dictate that certain abilities are addressed more than others. This determination cannot be left to chance, and must be part of the coaches planning process. Specialization may call for the increase of the portion of the training load devoted to one or more of these components, but this increase must include a decrease in other areas so that the total training load 18

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remains relatively constant. High specificity of training is best reserved for the latter stages of an athlete’s training year, or career.

Body Systems The human body is a combination of multiple systems that must work in unison for peak performance to occur. Each of these Body Systems must be considered when constructing a training plan for an athlete and knowledge of what role each system plays in the execution of a particular activity is essential. The Neuromuscular System is composed of the components of the nervous system responsible for controlling skeletal muscle activity, and muscle tissue involved in force production during performance. This includes the central nervous system,

the peripheral nervous system, and skeletal muscles. The nervous system is one of the body’s two major control systems. Persons who are naturally talented at power/speed related activities possess nervous systems that are effective at recruiting and controlling muscle tissue. The effectiveness of the nervous system is then possibly the greatest single factor in performance, and training the nervous system to operate efficiently and effectively may be the most important goal of training. The Musculoskeletal System is composed of the muscle tissue responsible for producing force, the tissue that transmits force to bones, and the bones themselves. This includes skeletal muscle, bone, fascia, and all form of connective tissues that form joints and joint capsules. Force crekirby lee photo

ated and forced applied are not the same, and the musculoskeletal system is responsible for the efficient transformation of created force to applied force. The ability of this system to transmit force must be comparable to the body’s ability to create force if efficiency is to be gained and injury is to be prevented. The Energy Systems are responsible for providing an energy rich compound called ATP to fuel muscle work and recovery. This ATP is produced from substrates such as fat, glycogen, etc. through various processes. These different processes have varying degrees of efficiency. Energy systems play a large role in the longer sprint and hurdle events. Energy system training in the sprints and hurdles is geared toward developing race specific energies, favorable blood chemistry changes (including endocrine responses), and preparation for certain specific training modalities. The Cardiovascular System consists of the heart, blood, and blood vessels. It is responsible for the transport of oxygen, substrate, and other materials to the tissues. The Respiratory System consists of the lungs, airways, and respiratory muscles. It is responsible for the uptake of oxygen and elimination of waste gases. The Neuroendocrine System is the other of the body’s two major control systems. It operates by releasing controlling substances called hormones into the bloodstream, in response to signals from the autonomic nervous system. Hormones circulate throughout the body in the bloodstream for a global control effect. The presence of certain hormones in the blood stream is very important to strength development, recovery from exercise, and other metabolic functions. Exercise produces marked responses in the neuroendocrine system, and certain training designs can dictate performance enhancing changes. The Proprioceptive System is responsible for sensing and providing the body information regarding its positions and movements. Proprioceptive organs take many forms, and are responsible for a person’s coordination capabilities. Proprioceptors also serve as facilitators of many of the body’s reflexes. The ability to efficiently obtain and use information regarding body positions and movements is obviously important to skill development and performance. In addition, many actions in performance are reflexive, and dependent on proprioceptive function.

Multisystem Training Multisystem Training is a philosophy of training that features development of all of these key body systems in planned balance. Such a philosophy is important to the success of any training program. Balance in development of these body systems is essential to long term progress. These systems are requisite to each other and dependent upon each other. While specialization is necessary and appropriate at times, the value of balanced development of these systems in the program should not be underestimated. The planned training balance between various body systems need not be equal. While a coach should address each of these systems in some fashion in the training plan, the demands of the athlete’s event, the time of year, and characteristics of the athlete may dictate that certain systems are addressed more than others. This determination cannot be left to chance, and must be part of the coaches planning process. FEBRUARY 2014 techniques

SPRINTS AND HURDLES

Specialization may call for the increase of the portion of the training load devoted to one or more of these systems, but this increase must include a decrease in other areas so that the total training load remains relatively constant. High specificity of training is best reserved for the latter stages of an athleteâ&#x20AC;&#x2122;s training year, or career. Typical faults in training system design include overemphasizing the energy systems at the expense of neuromuscular development, failure to address the proprioceptive system and/or neuroendocrine system, and overdevelopment of the neuromuscular system with respect to the musculoskeletal system.

Training Theory Principles and Concepts The human body reacts to any stress in a way which better prepares it to deal with a similar stress at some later time. Training for athletics is in its simplest form a planned series of stresses designed to produce a series of such changes in the body. The training we design and apply to produce these changes is called the training stimulus, and the resulting changes are called the training adaptation. Training Theory is a body of science that examines how the body reacts in response to exercise, and how this exercise can be planned and administered to an athlete in order to gain the best and most timely performances in sport. Study of the basic principles of Training Theory that govern the design of training for athletics comprises the remainder of this section. The Overload Principle states that if we want to increase fitness levels in an athlete, the training stimulus we apply must be more difficult than that to which the athlete is accustomed. Applying a stimulus of a magnitude less than this will not elicit a positive adaptation. For long term progress, the training stimuli must become progressively and systematically more difficult over time. Keep in mind though, that at any time the magnitude of the training stimulus must be appropriate. If it is too difficult, it may produce too much stress and make adaptation more difficult. If it is too easy, it will not produce the desired results. The Principle of Reversibility states that if the training stimulus ever decreases to a 20

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level below to which the athlete is accustomed, fitness levels will fall. While some reversibility may be permitted during planned rest periods, excessive periods of reversibility compromise the results of the training program. The Principle of Rest and Recovery Inclusion states that rest and recovery must be included as a planned part of any successful training program. It cannot be assumed that this rest will occur. Rest is critical, since adaptation occurs not during training, but during the rest periods between training bouts. This rest may not take the form of total rest, but might consist of resting a particular body system

on a day when other systems are being trained. As far as specific training design is concerned, rest days, easy days, use therapeutic modalities, and regular training sessions geared toward recovery are all part of good training design. The Principle of Specificity of Adaptation states that the adaptations that result from a training stimulus are specific to the nature of the training stimulus. In short, the type of training done determines the type of adaptation produced, since the body is preparing itself to better deal with a similar stress at a later date. This means that specific training must be designed to closely resemble the demands of competikirby lee photo

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tion. Also, adaptations to a workout or series of workouts are typically complete within 21-28 days, so shifting emphases in training on a regular basis is important if training time is not to be wasted. Matveyev’s Model is a graphic representation of how fitness levels are affected by the training stimulus. When a training stimulus is applied, fitness levels initially decrease due to fatigue factors. Eventually the organism recovers and surpasses the previous fitness level, achieving a state of supercompensation. After some time, without added training stimulus, fitness levels erode to their previous levels. Insufficient training stimuli result in poor supercompensation, while excessively difficult training stimuli make recovery difficult and supercompensation hard to achieve. The Principle of Variance states that variety in training helps to eliminate staleness, enhance adaptation, and prevent injury. Repeatedly stressing body systems in the same way can result in overuse syndromes. Employing variety in training can alleviate these stresses. The level of the training stimulus must be appropriate for an athlete to progress properly. Training that is too difficult or too easy fails to produce the desired adaptation. The Principle of Individualization states all individuals are different, so training must be individualized for each athlete’s present level of development. Training cannot be indiscriminately applied to groups with any hope for group wide success. In order to better individualize training, 22

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it is important to differentiate between chronological age and training age. An athlete’s training age is defined as the total portion of the calendar spent in formal training for a certain sport. For example, an athlete who has been involved in track and field for four years, yet has trained formally for only three months of each of those years, would have a training age of 12 months. Athletes with high training ages have a great advantage in work capacity, and their training plans reflect this. At high levels, due to the amount or difficulty of work needed, it is difficult to address all of the necessary physical performance components simultaneously. At any point in the training calendar, certain abilities are being addressed intensely, while others are addressed intensely at some other time. The concept of Thematic Training refers to the process of establishing a theme for each portion of training. This theme usually consists of the development of two or three key physical performance components. Peaking refers to the planning of training to produce the athlete’s best performances at the desired times, usually the most important competitions. The final few weeks of training leading up to these competitions is commonly called a peaking period. Training may be set up to produce from one to three peaks per year, but more peaking periods diminish the chance for very high performances. Volume is defined as the amount of training performed. Intensity is defined as the difficulty of training done. Generally

speaking, most good training systems progress from high volume, low intensity work to lower volume, higher intensity work over the course of time. This is necessary to prepare the athlete for the intensity of competition. General Training is defined as training activities that do not directly simulate the demands of the event. Specific Training is defined as training that does directly resemble the demands of the event. While the Principle of Specificity of Adaptations dictates that training must be specific for good results, general training has a place in the training program. The purpose of general training is to prepare the athlete for the more intense, specific training. Over the course of time, training should progress from general to specific. Training can be classified as simple or complex by the relative difficulty of the motor tasks and exercises employed in training. Generally speaking, over the course of time, training should progress from simple to complex. It is critical that the coach, when designing a training session, have some overall theme for the session, and that all of the units contribute to the theme. Combining training components with widely different goals into a training session confuses the body’s adaptive processes and progress occurs only by chance.

Training Design Modules The Annual Plan is a plan that identifies all the available training time and provides a framework over which detailed training is planned. The annual plan illustrates

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the location, sequencing, and duration of all phases of training, as well as the themes associated with each. The annual plan should also include the competition schedule and peaking periods. A fundamental concept in the design of an annual plan is the concept of working back. This means that once the time available to train and the critical competitions which normally come at the end of the year are located on the calendar, training is planned backwards from that point. The Annual Plan consists of seven distinct divisions that progress from general and long ranging to very specific and immediate. A Macrocycle is a segment of training associated with one peaking period. Many annual plans for Track and Field consist of an indoor macrocycle and an outdoor macrocycle. The considerations discussed earlier regarding volume and intensity, general and specific training, and simple and complex training hold true for each individual macrocycle. A Phase is a segment of a macrocycle with a gross theme. Typically most macrocycles are divided into two phases, a preparation phase and a competition phase. A Period is a segment of a phase with a gross theme. In most macrocycles, the preparation phase is divided into two periods, The General Preparation Period and the Specific Preparation Period. The Competition Phase is divided into two phases, the Precompetition Period, consisting of the less important preliminary competitions, and the Competition Period, consisting of the important later competitions and the peaking period. A Mesocycle is a 4-6 week segment of training. Mesocycles are usually associated with some theme, and the sequencing of individual mesocycles should demonstrate proper sequencing of training. A Microcycle is a 7-10 day long segment of training. For planning convenience, most microcycles are one week in length. The microcycle typically has a theme, and consists of a number of training sessions sequenced in some designed order. Throughout the microcycle, to provide needed rest, recovery and variety, training emphases should alternate. A Session is defined as a single training opportunity. Each session should have a theme, and should be organized and 24

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sequenced in a logical fashion. A Unit is a segment of a session composed of similar training activities. When units are organized into a session, they should be sequenced as follows. Keep in mind that except for the warmup and cooldown, it is not imperative that any session include all of these elements. 1. Warm-up 2. Skill and Technical Activities 3. Speed and Power Activities 4. Strength and Endurance Activities 5. Cooldown

Prioritizing Neuromuscular Development The effectiveness of the neuromuscular system, most specifically the ability of the nervous system to recruit muscle tissue for force production, is the single greatest factor determining the level of performance in speed and power events. The ability of the nervous system to operate efficiently and at a high level dictates most of the characteristics of the muscle tissue and the body’s ability to exhibit speed, power, and coordination. Therefore, a significant portion of the sprint/hurdle training program should be devoted to training this system. This system is often neglected in many older training systems. The neuromuscular system responds best to a training system which exhibits these characteristics: • High Quality of Work. Training geared toward neuromuscular development must be of high quality and exhibit high intensity. • Sufficient Recovery. Recovery times provided during work geared toward neuromuscular development should be long enough to guarantee that the quality of work will remain high. • Manageable Volumes. Volumes of training geared toward neuromuscular development should be low enough that the entire body of work can be performed without a significant decrease in the quality of work. Prescribing high volumes is not necessarily incorrect, but if the entire workload results in diminished power output, the volume should be lowered. In sprint/hurdle training programs, neuromuscular development is a priority and training this system is essential. However, this philosophy of training should not comprise the entire program.

Other types of training are important to provide balance and contrast in training and to address other essential body systems. Most good training programs devote approximately 40-70% of training time to neuromuscular development.

Developing and Teaching the Technical Model Fields of science such as physics, anatomy, and physiology provide a base of information from which to draw when developing technical models. We should also examine the science of motor learning, in order to most effectively develop teaching environments and techniques for skills. We must examine the value of a certain technique in light of all of these sciences, as sometimes they may conflict in the directions they send us. To effectively teach events, we try to identify skills and features that these events hold in common. We call these features commonalities. We then teach these commonalities and bring them to each event in an applicable form, making teaching simpler and learning easier for the athlete. Finally, in designing the program, we must be concerned with providing the athlete with many opportunities to learn and rehearse these commonalities. Failure to develop a model of technical execution comparable to elite level performers causes the athlete to forfeit the ability to attain such performances, regardless of athletic prowess. In coaching the sprint and hurdle events, it is ineffective to separate the development of physical performance components and technical portions of the program. Technical teaching must be done throughout the entire program, as errors in technical execution of any portion of the program will result in event specific technical errors. A first step in designing training for elite performance at any level should be to examine performance levels in terms of physical performance components of elite performers. Groups of elite performers often display remarkably similar development characteristics of these components. To compete at the elite level, an athlete must then improve to comparable levels

The Holistic Training Philosophy In order to maximize the effectiveness

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of the training program, it is necessary to engage in healthful practices in many areas of life. These areas are not often considered a part of the training program, yet may determine more than any others the effectiveness of the training program and the eventual level of success achieved. Many issues should be considered and addressed in training the sprinter/hurdler, and these can all contribute to or detract from the potential success of the training plan. In this section we will briefly examine the most significant of these. • Lifestyle Issues. Many lifestyle issues have great bearing on the success of the training program. These may be the most important support system for the training program. Good habits in these areas permit the body to adapt to training properly, recover from exercise, and prevent injury. These practices include proper hydration, good sleep habits, proper nutrition, and absence of substance abuse. • Restoration Activities. The regular 26

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performance of restoration activities have great bearing on the ability of the body to handle training, recover from exercise, and prevent injury. These activities include rest and sleep, restorative modalities (massage, thermal treatments, whirlpool, etc.), and training units geared toward restorative goals. • Medical Concerns. Proper handling of medical issues is a critical component of the training program. These issues should be addressed appropriately using a variety of medical approaches, including nontraditional ones. In track and field we commonly see both acute and chronic medical problems, and they should be treated with appropriate acute and chronic medical techniques. Typical western medicine, along with nutritional therapy and many other forms of alternative medicine form a diverse and effective approach to the medical concerns associated with training related injuries and syndromes. • Psychological and Psychiatric Issues. Management of psychological issues has

a great effect on the ultimate success of the training program. The psychological state during training and competition can contribute to or harm performance. While an athlete’s confidence in his preparation is the best preventative measure against psychological troubles, psychological skills are useful and can be taught. While certainly not unique to the effective training of sprinters and hurdlers, a well-organized and comprehensive training program that accounts for all of the factors that impact development and performance is essential to reaching the ultimate goal of preparing the athlete to reach his or her full potential.

This article is taken from the USTFCCCA Track and Field Academy Sprints, Hurdles and Relays Specialist Certification Course (SCC) text. Boo Schexnayder is the Director of the Track and Field Academy and is primarily responsible for the content of the curriculum.

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Technical Commonalities in the

Throws kirby lee photo

FEBRUARY 2014 techniques

Technical Commonalities in the throws

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 insures 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.

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. 32

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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 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 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 kirby lee photo

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 initial 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 FEBRUARY 2014 techniques

Technical Commonalities in the throws the strike may be executed.

Summations of Force Upper body activity in delivery and the strike should result from a summation 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 then hip axis, shoulder axis, and degrees of separation vary. In efficient throwing, during delivery, unique patterns of extension exist 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 34

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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 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 arrangement. 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 as delivery begins. In the delivery position, there are unique relationships between the position

Technical Commonalities in the throws

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 nonthrowing side and producing an acceleration of the throwing side. 36

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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 thrower do show flight in the final stages of delivery, in these cases this results from the application of huge forces in a cor-

rect 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 follow through motion stops. The strike should be considered a movement through the release to the locus position. While mechanically force is no longer being 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 the Director of the Track and Field Academy and is primarily responsible for the content of the curriculum. Don Babbitt contributed to the material contained in this excerpt. kirby lee photo

Training Cycles Running Around the Menstrual Cycle: Adapted from Running for Women By Jason R. Karp, Ph.D.

techniques FEBRUARY 2014

kirby lee photo

he menstrual cycle, which occurs monthly from menarche (age 11-14) until menopause (age 45-50), is the defining physiological characteristic of females. The levels of the four hormonal markers of the menstrual cycle—estrogen, progesterone, follicle stimulating hormone, and luteinizing hormone—

change continuously throughout the cycle as a complex interaction of positive and negative feedback mechanisms regulate the timing and amount of hormone secretion. With the large fluctuations in the concentrations of these hormones, the phase of the menstrual cycle significantly affects the female runner’s hormonal envi-

ronment and therefore her physiology. Indeed, many physiological aspects are affected by the phase of the menstrual cycle, including oxygen consumption, body temperature, hydration, and metabolism, as the sex hormones rise and fall, suggesting that the menstrual cycle affects how women will respond and adapt to training. FEBRUARY 2014 techniques

TRAINING CYCLES

Phases of the Menstrual Cycle The menstrual cycle is usually 28 days and is divided in half by ovulation on day 14, as the ovum is released from the ovary. The first half of the cycle is the follicular phase and the second half is the luteal phase. The exact length of the menstrual cycle can vary from woman to woman, cycle to cycle, and year to year. Changes in hormone levels can affect the length of the cycle. Teenagers tend to have low or changing progesterone levels, which can alter cycle length. Birth control pills, low body fat, weight loss, being overweight, stress, or intense exercise can also change menstrual cycle length.

Follicular Phase The follicular phase of the menstrual cycle, which begins with the onset of menses (the â&#x20AC;&#x153;periodâ&#x20AC;?), typically lasts 14 days (but can last 11-21 days). Following menses, which typically lasts three to five days, estrogen rises, peaking on day 14, right before ovulation. The burst of estrogen toward the end of the follicular phase causes a surge in luteinizing hormone on day 15 to initiate ovulation. During the follicular phase, progesterone level remains low.

Luteal Phase During the luteal phase of the menstrual cycle, which always lasts 14 days, progesterone rises. Estrogen drops after ovulation before rising again toward the middle of the phase. The increase in progesterone causes body temperature to increase to prepare for the fertilization of an egg. If fertilization does not occur, both estrogen and progesterone levels decrease abruptly. The luteal phase ends with the onset of menses, and the cycle starts all over again. 40

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When your athletes feel bloated during their periods, they can blame progesterone. The high concentration of progesterone during the luteal phase affects fluid balance, causing them to lose water and electrolytes. The rapid drop in progesterone as they transition from the luteal phase back to the follicular phase results in excess premenstrual water and electrolyte retention, causing them to feel bloated.

Menstrual Irregularities Many female runners who train hard and train a lot who have a low body fat percentage often experience irregular or even

absent menstrual cycles, which reduces estrogen levels. Women who start training before menarche delay their menstruation for almost a year, compared to women who already have menstrual periods when they start training. In other words, training, especially intense training, can cause a delay in menarche for up to a year. Once menstrual activity commences, its continued occurrence is also sensitive to training. In response to heavy training, the first change in menstrual cycle activity is a shortening of the luteal phase, followed by cycles without ovulation and, finally, cessation of menses called amenorrhea. Amenorrhea (defined as 0 to 3 periods kirby lee photo

TRAINING CYCLES

per year) results in constant low levels of estrogen and progesterone. A female runner with amenorrhea has about one third the estrogen concentration and about 10 to 20 percent the progesterone concentration of a normal menstruating woman. Thus, endocrinologically, the amenorrheic female runner experiences an estrogen-deficient state similar to that of a post-menopausal woman. The incidence of menstrual irregularity or amenorrhea is variable—some female runners can train with high volumes and never disrupt or lose their menstrual cycle activity, while some women notice changes in cycle activity with relatively little training. High training volumes, low body weight, and endurance sports like distance running increase the incidence of menstrual irregularities. Long distance runners in particular are at an increased risk for menstrual irregularity or amenorrhea. Inadequate caloric intake to match

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caloric expenditure, rather than the stress of exercise, is responsible for the loss of menstrual activity. Consuming more calories to compensate for the large caloric expenditure from running can prevent amenorrhea. Therefore, if your athletes run a lot, they need to increase how many calories they consume throughout the day to keep up with the large number of calories they expend by running. One of the biggest ramifications of menstrual irregularity or amenorrhea is its effect on your athletes’ bones. Any disruption to the menstrual cycle can cause a decrease in their bone mineral density, increasing the risk for osteoporosis and stress fractures. Estrogen is extremely important in facilitating the absorption of calcium into bones. Female distance runners with irregular or absent menstruation have significantly lower bone density than those with regular menstruation and even compared to non-athletes.

Furthermore, there is a significant loss in bone density, particularly at the lumbar spine, in amenorrheic athletes. A female runner with irregular menstrual cycles runs the risk of decreasing bone mineral density to such an extent that stress fractures occur with only minimal impact to the bones. Along with the other two characteristics of the female athlete triad—osteoporosis and disordered eating—menstrual irregularities greatly increase a female runner’s risk for stress fractures. Therefore, if you coach a team of female runners who are at risk for menstrual irregularities, the runners’ bone density should be checked on a regular basis and you must take extra care in planning their training program so they do not increase their running volume or intensity too quickly, and they may need to increase their dietary intake of calcium and vitamin D to protect their bones.

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Physiological Effects and Performance Implications of the Menstrual Cycle While a man’s hormonal environment is pretty stable, a woman’s hormonal environment is constantly changing. Any physiological changes resulting from menstrual cycle-induced fluctuations in estrogen and progesterone are exacerbated during exercise, especially if it’s intense. When your athletes go for a hard run, the concentrations of estrogen and progesterone in their blood increase during both the follicular and luteal phases of the menstrual cycle. Low-intensity exercise, however, does not alter the concentrations of these hormones.

Body Temperature Body temperature changes rhythmically throughout the menstrual cycle, peaking during the luteal phase in response to the surge in progesterone. Progesterone acts on the brain’s hypothalamus (the temperature control center), which increases set-point temperature. A higher body temperature increases the threshold for dissipation of heat. In other words, a woman’s body must reach a higher temperature before her thermostat compensates and begins to cool itself. Not a good thing when your athletes are running on a hot and humid day, as they want to begin the cooling response as soon as they can. Estrogen has the opposite effect on the hypothalamus, decreasing body temperature, which explains why body temperature is lower during the estrogendominant follicular phase. The increased body temperature during the luteal phase remains elevated during exercise and when exercising in the heat. A higher body temperature during the luteal phase makes it harder to run in the heat during this phase, as runners don’t begin sweating to dissipate heat until they have reached a higher body temperature. They also have a decreased ability to dilate the small blood vessels under the skin, which compromises their ability to release heat to the environment. Hyperthermia—an increased body temperature—is one of the factors that cause fatigue during prolonged exercise. Thus, long, intense workouts and races in the heat, such as a 10,000 meters on the track (and half-marathons and marathons for the general public), can be more difficult during the luteal phase of the menstrual cycle. The increased body temperature

during the luteal phase can also put a runner at an increased risk of developing heat illnesses like heat exhaustion and heat stroke. Training improves a runner’s ability to regulate body temperature.

Metabolism and Muscle Glycogen Menstrual phase variations in running performance may largely be a consequence of changes to exercise metabolism stimulated by the fluctuations in estrogen and progesterone concentrations. The magnitude of increase in these hormones between menstrual phases and the ratio of estrogen to progesterone concentration appear to be important factors determining an effect on metabolism. The research suggests that estrogen may improve endurance performance by altering carbohydrate, fat, and protein metabolism, with progesterone often acting antagonistically to estrogen. Estrogen promotes both the availability of glucose and uptake of glucose into slow-twitch muscle fibers, providing the fuel of choice during short duration exercise. The ability to run for a long time is greatly influenced by the amount of glycogen stored in your skeletal muscles, with fatigue coinciding with glycogen depletion. Research comparing the amount of muscle glycogen in women eating either a normal diet (2.4 grams of carbohydrate per pound of body weight per day) for three days or a high carbohydrate diet (3.8 grams of carbohydrate per pound of body weight per day) for three days has shown that muscle glycogen content is greatest during the mid-luteal phase after both normal and high carbohydrate diets. Muscle glycogen is lowest during the mid-follicular phase. However, a female runner can increase the amount of muscle glycogen in the follicular phase by eating a high carbohydrate diet. There is also a glycogen-sparing effect to the luteal phase, with a greater reliance on fat during submaximal exercise. Another ramification of the altered metabolism is the possible delay of fatigue during submaximal exercise. Theoretically, with less reliance on carbohydrate for energy, less lactate (and therefore other metabolic byproducts) is produced. Some studies have documented that less lactate is indeed produced during exercise in the mid-luteal phase, while other studies have not. Interestingly, when men are given a synthetic version of progesterone, they produce less lactate

during maximal exercise, suggesting that progesterone, which is elevated during the luteal phase, may lower lactate levels.

Breathing Progesterone stimulates ventilation independent of the intensity of a run, which can increase a runner’s perception of effort since runners typically link their perception of effort to how much they’re breathing. Thus, breathing is greater during the luteal phase, when progesterone concentration is highest. Thus, a female runner may feel more winded during her luteal phase workouts compared to her follicular phase workouts. The increased breathing during the luteal phase may also increase the oxygen demand of breathing itself since the muscles responsible for breathing need oxygen to work just like the leg muscles do. More oxygen being used by the breathing muscles means less oxygen available to the leg muscles. The increased breathing could hypothetically reduce running economy since a runner will consume more oxygen to support the extra breathing. Most research, however, has not documented a change in running economy across the menstrual cycle. Lung function after exercise is also affected by the phase of the menstrual cycle, with women having more trouble breathing during the luteal phase. This has huge implications for runners with asthma, since exercise is a powerful trigger of asthma symptoms. Thus, the declining lung function in the luteal phase can negatively impact training and competition strategies in an asthmatic runner. Females with asthma experience a worsening of asthma symptoms and increased bronchodilator use during the mid-luteal phase. Interestingly, lung function and asthma symptoms seem to vary cyclically. Thirty-three to 52 percent of asthmatic women report a premenstrual worsening of asthma symptoms, and an additional 22 percent report that their asthma is worse during their periods.

Bleeding If your athletes bleed a lot during menstruation, it’s possible that their blood’s hemoglobin concentration may decrease, which can negatively impact their ability to transport oxygen in their blood. Since iron is an important component of hemoglobin, iron loss often accompanies a lot of bleeding. If this happens, your athletes

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TRAINING CYCLES

may need to supplement their normal diet with iron. Many female runners exhibit athletic anemia (low blood iron levels due to physical activity), especially if they lose a lot of blood during menstruation. Athletic anemia is very common among female runners, especially those training at altitude.

Endurance Performance The documented effects of the menstrual cycle on physiological characteristics is one thing; how they influence your running performance on race day is quite another. As with most of the research on the menstrual cycle, the research on how it affects endurance performance is not totally clear. Survey-based research has shown that many female athletes do not report any noticeable detriment in performance between phases of the menstrual cycle. However, many others report an improvement in performance during menstruation. The best performances have generally been reported to occur in the immediate post-menstrual days with

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the worst performances occurring during the pre-menstrual interval and the first few days of menstruation. However, this type of survey-based research needs to be interpreted with caution, since there are many confounding variables surrounding the menstrual cycle, the perception of exercise effort, and womenâ&#x20AC;&#x2122;s inherent bias about the menstrual cycle, especially the premenstrual days. Research that has actually measured performance in women is also conflicting, with some studies showing that performance is influenced by the menstrual cycle and other studies showing that it is not. While theoretically and often anecdotally endurance performance may be better in the mid-luteal phase compared to the early follicular phase, it may only be so when the ratio of estrogen to progesterone is high in the mid-luteal phase (remember that both estrogen and progesterone are elevated in the mid-luteal phase). An improved performance also tends to occur in the late follicular phase, which is characterized by the pre-ovulato-

ry surge in estrogen and suppressed progesterone. It seems that a female runner can expect to perform better during times of the menstrual cycle when estrogen is the dominant hormone and perform the worst when progesterone is the dominant hormone. Anecdotally, many of the female runners Iâ&#x20AC;&#x2122;ve coached have experienced their worst training days in the few days leading up to and including menstruation. How your athletesâ&#x20AC;&#x2122; workouts and races are affected is highly individual. They may find that, while harder workouts may be more challenging during their periods, easy running may actually improve their moods and alleviate physical symptoms associated with their periods.

Oral Contraceptives Oral contraceptives, which supply a woman with synthetic sex hormones, are the most common form of birth control for women. Oral contraceptives mimic the normal female menstrual cycle by increasing and then subse-

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quently decreasing the concentrations of estrogen and progesterone on a set 28-day schedule leading up to menses. The three different types of oral contraceptives are monophasic, biphasic, and triphasic. Monophasic pills, the most commonly used, provide fixed doses of estrogen and progesterone over 21 days, followed by seven days of placebo. These pills regulate the hormonal environment, decreasing hormonal fluctuations across the cycle, which can provide a controlled environment for the runner and minimize potential variations in physiological variables. Biphasic pills switch the dosage of the hormones once during the 21-day cycle. Triphasic pills supply three different doses of estrogen that are increased throughout the cycle. Oral contraceptives reduce the natural production of estrogen, progesterone, luteinizing hormone, and follicle stimulating hormone, which inhibits ovulation and prevents pregnancy. In addition to preventing pregnancy, oral contraceptives force a regular 28-day cycle, which makes it easier to plan your athletes’ training and races. Some research has shown that runners consume less oxygen while running at submaximal speeds (i.e., their running economy is improved) when taking oral contraceptives. However, both the maximum ability to consume oxygen (VO2max) and running performance do not seem to be affected. Because oral contraceptives supply estrogen, it’s possible, at least theoretically, that they can reduce the risk for bone injuries associated with menstrual irregularities by increasing bone mineral density. However, research examining the effects of supplemental estrogen provided by birth control medication on bone mineral density has shown mixed results. Some studies have shown that it has no effect, some studies have shown an increased bone mineral density, and still other studies have shown a decreased bone mineral density, especially when contraceptives are taken during late adolescence or early adulthood. In women with normal menstrual cycle activity, oral contraceptive use does not seem to confer any benefit to bones. In other words, if your athletes have normal menstrual cycles, their estrogen level is already adequate to protect their bones; supplying more estrogen from a pill is not going to make their bones any stronger.

Any benefit to bones seems to be specific to active women with menstrual irregularities who have compromised skeletal health. One of the possible side effects of oral contraceptives that can affect your athletes’ running is the potential to gain weight. Studies on physically active women have found that oral contraceptives, when taken either as a single, fixed dose of estrogen or as multiple doses over the menstrual cycle, increase body mass and percent body fat. But the weight gain doesn’t seem to be permanent and can return to what it was once they stop taking the pill. Another side effect of oral contraceptives is a progesterone-mediated increase in body temperature, much like that which occurs during the luteal phase of the menstrual cycle. Since temperature regulation is an important factor in long races, the increased set-point body temperature from oral contraceptives can affect a runner’s ability to run in the heat.

Training Considerations Since estrogen has such a big effect on bone health, one thing to consider during the aerobic base building phase of your athletes’ training is the time of the month that they increase their mileage. Try not to increase their weekly mileage during menses or the early part of the follicular phase and the latter part of the luteal phase of the menstrual cycle, as those are times of the month when estrogen concentration is low. Conversely, good times of the month to increase weekly mileage are during the latter part of the follicular phase and the mid-luteal phase, when estrogen concentration is high. Avoid challenging workouts around menses, especially if your athletes don’t feel well at that time or if they feel bloated due to the rapid drop in progesterone as they transition from the luteal phase to the follicular phase. For example, if a runner has a 28-day cycle starting on Monday, and menses occurs on days 1 to 3 (Monday to Wednesday), plan their hard workout on Thursday or Friday that week. If you have two workouts planned, schedule them on Thursday and Saturday, or schedule just one workout the week of menses and two workouts during the other three weeks of their cycle. If menses lasts five days (Monday to Friday), schedule one workout the week of menses and two workouts during the other three

weeks of their cycle. For those lucky runners who are not adversely affected by their periods and don’t experience much discomfort, it’s okay to do the workouts and see how they respond.

Racing During the Menstrual Cycle Racing across the menstrual cycle is a complicated matter. Although a number of studies have found endurance performance to vary between phases of the menstrual cycle, there is an equal number of studies that have shown no difference in endurance performance between phases. Menstrual phase variations in endurance performance may largely be a consequence of changes to exercise metabolism that are stimulated by the fluctuations in the concentrations of estrogen and progesterone. The amount of menstrual flow, and therefore the amount of blood and iron they lose, also affects how they feel the week following their periods. Women who bleed a lot may feel sluggish following their periods, which would make that a difficult time to race. If endurance performance is indeed better at certain times of the month, it seems that, in general, it is better during the late follicular phase of the menstrual cycle prior to ovulation, which is characterized by the pre-ovulatory surge in estrogen and suppressed progesterone concentrations. Performance may also be better during the middle part of the luteal phase (a week after ovulation), which is also characterized by rising estrogen accompanying a high level of progesterone. Since progesterone exerts some negative influences on body temperature, fluid balance, and breathing, endurance performance may only be improved in the mid-luteal phase compared with the follicular phase when the ratio of estrogen to progesterone is high (i.e., the increase in estrogen concentration is high relative to the increase in progesterone concentration so the effects of the rising estrogen outweigh the effects of the rising progesterone).

Dr. Jason Karp is a nationally-recognized coach, 2011 IDEA Personal Trainer of the Year, and owner of RunCoachJason.com. He holds a Ph.D. in exercise physiology and is the author of multiple books including Running for Women.

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2013 ustfccca national cross country coaches & athletes of the year division i

Ray Tracey Providence Women’s COY

Mark Wetmore Colorado Men’s COY

Abbey D’Agostino Dartmouth Women’s AOY

Edward Cheserek Oregon Men’s AOY

division iI

Jerry Baltes Grand Valley State Women’s COY

Damon Martin Adams State Men’s COY

Jennifer Agnew University of Mary Women’s AOY

Tabor Stevens Adams State Men’s AOY

division iII

Bobby Van Allen Johns Hopkins Women’s COY

Phil Lundin St. Olaf Men’s COY

Chelsea Johnson St. Scholastica Women’s AOY

Michael LeDuc Connecticut College Men’s AOY

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division i 2013 ustfccca regional cross country coaches & athletes of the year great lakes region

Mike McGuire Michigan Women’s COY

Alex Gibby Michigan Men’s COY

Julie Accurso Ohio Women’s AOY

John Mascari Indiana State Men’s AOY

Gina Procaccio Villanova Women’s COY

Marcus O’Sullivan Villanova Men’s COY

Emily Lipari Villanova Women’s AOY

Patrick Tiernan Villanova Men’s AOY

Andrea Grove-McDonough Iowa State Women’s COY

Dave Smith Oklahoma State Men’s COY

Crystal Nelson Iowa State Women’s AOY

Chris O’Hare Tulsa Men’s AOY

Mark Wetmore Colorado Women’s COY

Eric Heins Northern Arizona Men’s COY

Sammy Silva New Mexico Women’s AOY

Kennedy Kithuka Texas Tech Men’s AOY

mid atlantic region

midwest region

mountain region

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NORTHEAST region

Ray Tracey Providence Women’s COY

Chris Fox Syracuse Men’s COY

Abbey D’Agostino Dartmouth Women’s AOY

Maksim Korolev Harvard Men’s AOY

SOUTH region

Karen Harvey Florida State Women’s COY

Pat Cunniff Georgia Men’s COY

Colleen Quigley Florida State Women’s AOY

Mark Parrish Florida Men’s AOY

Lance Harter Arkansas Women’s COY

Chris Bucknam Arkansas Men’s COY

Marielle Hall Texas Women’s AOY

Kemoy Campbell Arkansas Men’s AOY

SOUTH CENTRAL region

SOUTHEAST region

Todd Morgan Virginia Women’s COY

Rick Erdmann Eastern Kentucky Men’s COY

Emily Stites William and Mary Women’s AOY

Paul Chelimo UNCG Men’s AOY

WEST region

James Li Arizona Women’s COY

Chris Miltenberg Stanford Men’s COY

Emma Bates Boise State Women’s AOY

Edward Cheserek Oregon Men’s AOY FEBRUARY 2014 techniques

division iI 2013 ustfccca regional cross country coaches & athletes of the year atlantic region

Mike Rohl Mansfield Women’s COY

Aaron Russell Lock Haven Men’s COY

Victoria Davis Bloomsburg Women’s AOY

Alex Monroe Lock Haven Men’s AOY

Joanna Warmington Minnesota Duluth Women’s COY

Tracy Hellman Augustana Men’s COY

Jennifer Agnew University of Mary Women’s AOY

Paul Yak Augustana Men’s AOY

Karen Boen Stonehill Women’s COY Men’s COY

Tara Dooley Bentley Women’s AOY

Mike Biwott American International Men’s AOY

Dana Schwarting Lewis Women’s COY

Jerry Baltes Grand Valley State Men’s COY

Samantha Johnson Ferris State Women’s AOY

central region

east region

midwest region

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Johnnie Guy Southern Indiana Men’s AOY

2013 ustfccca regional division iI cross country coaches & athletes of the year south region

Jarrett Slaven Tampa Women’s COY

Ben Martucci Florida Southern Men’s COY

Vicky Winslow Alabama-Huntsville Women’s AOY

Valentin Lenz Saint Leo Men’s AOY

south central region

Joe Soehnlen Wingate Women’s COY

Damon Martin Adams State Women’s COY Men’s COY

Lauren Martin Adams State Women’s AOY

Matt Van Lierop Mount Olive Men’s COY

Hannah Witt King Women’s AOY

Vegard Olstad Western State Men’s AOY

southeast region

Dylan Lafond Mount Olive Men’s AOY

west region

Michael Friess Alaska Anchorage Women’s COY

Gary Towne Chico State Men’s COY

Susan Tanui Alaska Anchorage Women’s AOY

Isaac Chavez Chico State Men’s AOY FEBRUARY 2014 techniques

division iII 2013 ustfccca regional cross country coaches & athletes of the year atlantic region

Nick McDonough NYU Women’s COY

Steve Patrick SUNY Cortland Men’s COY

Grace Tilton RPI Women’s AOY

Nick Marcantonio SUNY Cortland Men’s AOY

Steve Johnson Wartburg Women’s COY

Phil Lundin St. Olaf Men’s COY

Chelsea Johnson St. Scholastica Women’s AOY

Eli Horton Central Men’s AOY

Brian Diemer Calvin Women’s COY

Roger Busch Wabash Men’s COY

Cassandra Vince Calvin Women’s AOY

Paul Lewis Albion Men’s AOY

Kevin Borrelli Marywood Women’s COY

Bobby Van Allen Johns Hopkins Men’s COY

Kelsey Patrick Lebanon Valley Women’s AOY

Bobby Over Allegheny Men’s AOY

central region

GREAT LAKES region

MIDEAST region

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2013 ustfccca regional division IiI cross country coaches & athletes of the year MIDWEST region

Chris Hall Chicago Women’s COY

Al Carius North Central Men’s COY

Lucy Cheadle Washington Women’s AOY

John Crain North Central Men’s AOY

NEW ENGLAND region

Derick Lawrence Trinity Women’s COY

Peter Farwell Williams Women’s COY Men’s COY

Kaleigh Kenny Williams Women’s AOY

Brian Flynn Bridgewater Men’s COY

Maddie Murphy Trinity Women’s AOY

Michael LeDuc Connecticut College Men’s AOY

SOUTH/southeast region

John Kieffer Centre Men’s AOY

west region

John Goldhammer Claremont-Mudd-Scripps Women’s COY

Tony Boston Pomona-Pitzer Men’s COY

Michaela Freeby Willamette Women’s AOY

John Guzman Occidental Men’s AOY FEBRUARY 2014 techniques

updates from the ncaa eligibility center

appy 2014! This installment of Updates from the NCAA Eligibility Center focuses on important reminders for high school teachers, coaches and counselors who help the NCAA Eligibility Center educate college-bound studentathletes about NCAA eligibility requirements. The high school community plays an integral role in the initial-eligibility certification process, which means the relationship between high schools and the Eligibility Center is very important. The certification process is most successful when responsibility is shared between students, families, high schools, colleges and universities. That being said, the Eligibility Center recognizes that everyone’s time is valuable and we greatly appreciate all involved parties’ willingness to help. Outlined below are helpful hints for high schools that have college-bound student-athletes seeking a certification from the Eligibility Center:

transcripts electronically is the fastest way for high schools to send transcripts to the Eligibility Center. Electronic transcripts are received and processed much more quickly than mailed or even overnighted documents – usually within 24 hours.

ACT and SAT Scores All domestic and international collegebound student-athletes must achieve the required score on the ACT or SAT before enrolling full time at an NCAA Division I or II college or university. The student’s ACT and/or SAT scores must be reported to the Eligibility Center directly from the testing agency because the Eligibility Center does not accept any scores that appear on a transcript. When a college-bound studentathlete registers for the ACT or SAT, it is important for them to use the score recipient code “9999” to have scores reported directly to the Eligibility Center.

the student has completed his or her registration with the Eligibility Center.

Updating A High School’s Core-Course List As high schools prepare for the second half of the school year, they should ensure their list of NCAA Courses is up to date. An inaccurate list can delay student-athletes’ progress through the academic certification process or prevent them from meeting the requirements. High school administrators may add courses, archive those no longer taught and change titles quickly and easily on the High School Portal. The High School Portal web address is: web1.ncaa. org/hsportal.

Contact Info The Eligibility Center’s toll-free line for high school administrators is 877/622-2321.

Fee Waiver Submission Six-Semester Transcripts Any college-bound student-athlete who has finished his or her sixth semester needs to have his or her transcript on file with the Eligibility Center. Sending 56

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Students must meet fee-waiver eligibility requirements in order to receive a fee waiver for their Eligibility Center registration fee. An authorized high school official will need to submit the fee waiver approval online after

leigh ann kennedy Leigh Ann Kennedy is the Assistant Director of Amateurism Certification at the NCAA Eligibility Center. She can be reached at lkennedy@ncaa.org.