2 contentsVolume 3, Number 3 February 2010 A Letter from the President 4 Convention photos

REPORTS

6 Division I Track & Field 7 Division I Cross Country 8 Division II Track & Field 9 Division II Cross Country 10 Division III Track & Field 11 Division III Cross Country 12 High School 13 IAAF Report

22 FEATURES 14 Knowledge & Wisdom in Coaching Even bad experiences can lead to positive results if you have the right attitude. by Will Freeman 22 Think Drink Pre- and post-event hydration strategies for distance runners. by Robert Chapman, Ph.D 28 Coaching Collegiate Hammer Throwers from Scratch by Harold Connolly 32 Altitude Everyone Can Use Training at high altitudes – or a simulation of one. by Scott Simmons 36 Move the Pole and Catch the Ride by Spencer Chang, M.D. 40 Making Moves Race strategies and tactics for endurance events. by 28 Scott Christensen 40 32

HIGH SCHOOL 46 A Place to Call Their Own Pole Vaulting goals. by Mark Maas

AWARDS 49 Cross Country National and Regional Athletes and Coaches of the Year 56 The Bowerman 2009 Winners

FEBRUARY 2010 techniques 1 A letter from the president

R. LEROY WALKER WAS RECOGNIZED WITH D THE George Dales Award at our meeting in PUBLISHER Sam Seemes December 2009. He has served as president of USATF, AAU EXECUTIVE EDITOR Mike Corn and the USOC. He was a U.S. Olympic Coach in 1976 and helped bring the 1996 Olympic Games to Atlanta. He also ASSOCIATE EDITOR Shannon Wright coached internationally. ASSOCIATE EDITOR Sylvia Kamp We also celebrated the inaugural presentation of The CREATIVE DIRECTOR Bob Sprenger Bowerman, which will bring media attention to our sport and help expand the track & field fan base. Mr. Bowerman MEDIA MANAGER Tom Lewis was an innovative coach. He not only developed great ath- MEMBERSHIP SERVICES Mandi Magill letes and teams, but he also helped Eugene, Oregon become “Tracktown, PHOTOGRAPHER Kirby Lee U.S.A.” His leadership created a fan base at the University of Oregon while producing PAC-10 and NCAA Championship teams. He also helped a create a shoe company that some of you may have heard of ... Our CEO, Sam Seemes, gave a presentation on the state of track & field pro- grams compared to other NCAA sports. While we have the second-highest EDITORIAL BOARD Vern Gambetta, participation of all sports, we are in the lowest quarter for generating revenue at our championship events. Revenue generated at our championships covers Larry Judge, Boo Schexnayder, less than 5 percent of the costs. It’s imperative that we view our sport from the Ralph Vernacchia point of marketing and accounting. Our athletic directors do this with every sport for which they are responsible. We would be wise to do what we can to address some of the numbers before these directors and university adminis- trations make decisions for us. A good first step in gathering fan and community support is to establish a USTFCCCA brand! LeRoy Walker, George Dales and Bill Bowerman are all great examples of coaches who have created brands for themselves and their institutions – on National Office campuses, it is clear who they are and what they stood for. Winning is impor- 1100 Poydras Street, Suite 1750 tant, but a brand can be greatly enhanced by what a coach does for the com- New Orleans, LA 70163 munity. Get involved in charities, grass-roots groups, camps, clinics, para- lympics, and hospitals – let people know what you’re all about. Phone: 504-599-8900 I encourage coaches to develop alumni associations for their track & field Fax: 504-599-8909 programs. Your school provided opportunities to receive a valuable educa- tion, exposure and recognition for these alumni. Some recognize how much they have received, but as guardians of the sport, it is in our interest to teach student-athletes the importance of giving back. Remind them that their uni- versity and sport needs them. Invite alumni to meets, banquets, and clinics. Establish awards named after alumni. Create ways to keep them involved. I am thankful to be working with a CEO and Divisional Officers that provide sound insight, leadership and a great work ethic. I am excited for the addition techniques (ISSN 1939-3849) is published of the programs of the NAIA, the addition of outstanding student-athlete quarterly in February, May, August, and awards and the program awards. The USTFCCCA membership currently rep- November by the U.S. Track & Field and Cross resents nearly 95 percent of all NCAA Track & Field / Cross Country programs. Country Coaches Association with assistance As we grow, we are very proud to announce a proposed $1.2 million budget from Renaissance Publishing, LLC.. Copyright for 2010. Our membership and sponsors stand by us. But the work is not 2010 All rights reserved. No part of this publi- done: Our goal is to achieve 100-percent program participation. Our chal- cation may be reproduced in any manner, in lenges are real. Few of us will receive budget or salary increases in 2010. We whole or in part, without the permission of the compete with other sports for participants, support and entertainment dol- publisher. techniques is not responsible for lars which drive most of the decisions. For these circumstances, I turn to a unsolicited manuscripts, photos and artwork line from the Optimist’s Creed: “Promise Yourself...To be too large for worry, even if accompanied by a self-addressed too noble for anger, too strong for fear and too happy to permit the presence stamped envelope. The opinions expressed in of trouble.” I hope we become more valuable to our institutions, communities techniques are those of the authors and do not and the country. Every coach has the opportunity. Create your brand. necessarily reflect the view of the magazines’ managers or owners. Periodical Postage Pending at New Orleans La and Additional Entry Offices. POSTMASTER: Send address changes to: USTFCCCA, PO Box 55969, Metairie, LA 70055- CURTIS FRYE 5969. If you would like to advertise your busi- PRESIDENT, USTFCCCA HEAD COACH, UNIVERSITY OF SOUTH CAROLINA ness in techniques, please contact Mike Corn at (504) 599-8900 or [email protected].

2 techniques FEBRUARY 2010

(From left to right) Greg Hull, Ralph Linderman, Mark Strawderman & Scott Steffan taking part in the golf tournament.

Edinboro University’s Doug Watts, left, was presented with the Jimmy Carnes Gary Winckler presenting Award by USTFCCCA CEO one of the nearly 40 sym- Sam Seemes. posium sessions held dur- ing the convention.

The Bowerman finalists (from left to right) Jenny Barringer, Porscha Lucas, Galen Rupp, German Fernandez and Ashton Eaton (Destinee Hooker not pictured). Coaches Social was presented by Brooks Running.

4 techniques FEBRUARY 2010 KIRBY LEE/IMAGE OF SPORT PHOTOGRAPHS EXCEPT TOP RIGHT: MIKE CORN PHOTOGRAPH USTFCCCA President Curtis Frye at the opening session.

Dr. Leroy Walker, right, being presented the George Dales Award by USTFCCCA President Curtis Frye.

Hall of Fame inductees (front row from left to right) Pitch Johnson Jr accepting for his father Pitch Johnson, Chuck Rohe, Oscar Moore Jr., Duane Vandenbusche, Gary Winckler and Artie Gulden accepting for his father Art Gulden.

Abilene Christian’s Roosevelt Lofton, right, receives his National Championship ring from Balfour’s Harold Leverett.

Lunch was presented by Balfour. The Mondo Barbecue brought an evening of food, fun and socializing.

KIRBY LEE/IMAGE OF SPORT PHOTOGRAPHS EXCEPT BOTTOM RIGHT: CLAUS ANDERSEN/MONDO PHOTOGRAPH FEBRUARY 2010 techniques 5 NCAA REPORT Division l Track & Field Additionally, we learned firsthand how useful the TFRRRS program will be for our sport and were provided a very informative presentation on our 2010 Outdoor champi- onships’ process and schedule. The pres- entation provided our body opportunity for insight and feedback to help the Track & Field Sport Committee finalize this year’s championship process. The largest issue facing us is, once again, a potential call for change in the Outdoor BETH ALFORD-SULLIVAN PRESIDENT, NCAA DIVISION I TRACK AND FIELD COACHES Track & Field championship. There has been so much attention paid to this cham- pionship over the last 15 years, I am unable to recap the details except to say that once again the NCAA Championships Cabinet has asked for our feedback on the outdoor championship qualifying process and com- petition. I believe this current call for input Focus and Productivity from the NCAA stems from the need to reevaluate, in today’s climate, many sports’ championships to determine the impact of S WE HAVE MOVED ON FROM THE HOLIDAY a championship at all levels: institutional, student-ath- A season and into the new year, I hope each of you lete and economic. Whether one feels that changes to had a chance to relax and reenergize during the break. the championship is a good thing or bad, the opportuni- The 2009 USTFCCCA Convention was once again an ty for input is one that we could not pass up. As a result, outstanding experience as the national office staff, led the Division I Track and Field Executive Committee cre- by Sam Seemes, outdid themselves and provided a ated a process by which the entire coaching body was convention that celebrated many accomplishments able to provide input and feedback, and at press time within our sport. The Hall of Fame dinner and induc- we have received a great deal of valuable input from the tion; The Bowerman presentation; informative clinics membership. The importance of speaking with one and the annual business meetings were just a few of the voice cannot be overstated and that is the message that highlights of the four-day affair. This annual event gives us an opportunity to not only bring together our coaches to celebrate our success, but also to work The importance of speaking with one voice cannot together toward more productive be overstated and that is the message that we will futures for our sports of track & convey to the NCAA, that the coaches of Division 1 field and cross country. are united in working toward the best possible My primary focus as your presi- championship for our student athletes. dent is on productivity, and I am excited to report that at this con- vention some important compo- nents to our Division I sports were proposed, voted on and passed by the body. Some of we will convey to the NCAA, that the coaches of Division the issues and topics included: 1 are united in working toward the best possible cham- I The Division I Track and Field Bylaws being updat- pionship for our student-athletes. ed; they are now in line with the USTFCCCA umbrella With the new year underway, I trust that we will con- bylaws. tinue to work in an organized, productive and support- I Establishing a Division I Coaches’ Code of Ethics ive manner to ensure a bright future for our amazing which is intended to help ensure that our body has an sport, the outstanding student athletes and our avenue toward consistent ethics surrounding our coach- esteemed coaching body! All my best in 2010! ing body and sport. I Approving a strategic plan created from our former Beth Alford-Sullivan is Director and Head Men’s and president Rick McGuire’s passion for an improved long- Women’s Track and Field/Cross Country Coach at Penn term focus on our sport and its future growth. State University. She can be reached at [email protected].

6 techniques FEBRUARY 2010 NCAA REPORT Division l Cross Country UR SPORT’S EXECUTIVE O committees spent much of the last decade working on procedures and legis- lation. Key items included perfecting the qualifying process for Nationals, develop- ing a seeding process for Pre-Nationals, and fine-tuning our Regional and National championships procedures. There were also many changes involving awarding and honoring our student-ath- letes, most of which was driven by our coaches association. BOB BRAMAN PRESIDENT, NCAA DIVISION I CROSS COUNTRY COACHES The overwhelming theme of this year’s convention Cross Country business meet- ings was growing our sport. The executive committee and membership alike came Cross Country up with many great ideas and created new committees to find more ways to popular- ize and gain exposure for our sport. A key proposal that came out of one of Moves Forward the Regional breakout sessions is to move the NCAA Division I Cross Country National Championship from its traditional Monday look at ways to add value, as it relates to the Director’s date to the previous Saturday. This proposal was strong- Cup, for our teams who are quite good, but don’t qualify ly supported by the Executive Committee and sent to for the field of 31 that competes at the national champi- the membership for a vote where it was passed by a onship meet. wide margin. There was strong support in the discussion The Cross Country Rules Committee, headed by Lou on the floor that we need to open up our national cham- Snelling, will review the Cross Country rulebook and pionship to more television viewers and to make it more update it from the early 1980s version that we now have. accessible to our fans. Included in the proposal to move I feel that the work of these four committees will truly the National Championship meet was a suggestion to move our sport forward as we try to capture the excite- move the Region meets to the previous Friday, thus ment and share it with the masses. allowing for eight days for the athletes to recover from Finally, there were two other key proposals that the that race prior to competing at the national meet. A membership voted on and passed at the convention. potential added benefit of this move may be that addi- The first, if enacted by the NCAA, will require that all tional institutions may bid to host the Region meet region championship timers to use a 3-step scoring since a Friday event would not conflict with home foot- process: chip timing, Finish Lynx review of the entire ball games that deplete the number of available hotel race and a video backup of the finish. The second, if rooms. The details of this proposal can be found at the enacted, will change the starting box requirement for USTFCCCA Web site, as it now gets sent to the NCAA regional and national championship meets to a mini- Track & Field Committee for consideration and possible mum of 50 centimeters for each of four front line team implementation. runners – rather than the five that is currently The Executive Committee also formed four new com- required. This change is proposed in an effort to mittees to enhance our sport. encourage more programs to bid for regional and The Cross Country Presentation Committee will national meets. Effectively the national championship explore ways to use new technology to enhance our starting line could be reduced from 102 meters to meets and make the spectator experience better. This about 80 meters in width. will be targeted for the national and regional champi- This is an exciting time for our sport and I would like onships, but the technology can be transferred down to to thank everyone who participated in the convention regular season meets as well. The Television Committee and helped craft what I think are many positive propos- is headed by Polls Coordinator Jesse Rosen who brings als that have the potential to greatly enhance the experi- 15-plus years experience to the task. This committee ence for the student athletes, coaches and fans of the hopes to lend advice to the crew that provides television great sport of Division I Cross Country. coverage of our national championship. The Director’s Cup Committee, led by Marc Burns, will explore ways to Bob Braman is Head Men’s and Women’s Track and Field evaluate our teams nationally beyond the top 31 places and Cross Country Coach at Florida State University.He that are won at the national championships. They will can be reached at [email protected].

FEBRU ARY 2010 techniques 7 NCAA REPORT Division ll Track & Field numbers for outdoor track and field to be 10 student-athletes, mirroring that of indoor track and field. This proposal will be submit- ted to the NCAA Committee for consideration. The membership of Division II was also fortunate to have Roberta Page, the NCAA Director of Championships in attendance at the convention. The Division II executive committee was able establish an effective dialogue with her during their meetings. Following those meetings, Ms. Page spoke to CHRIS ASHER PRESIDENT, NCAA DIVISION II TRACK & FIELD COACHES the general body of Division II coaches dur- ing our opening session. She was very open and candid as she spoke about making all of our championships the best possible for the student-athletes in attendance. When asked New Proposals about the future of the Sports Festivals, she commented that while they were not going away in the foreseeable future as many of the coaches would like, she vowed to work with ITH THE INDOOR SEASON IN FULL SWING IT IS our coaching body to help limit the disruptions to our W setting in that 2010 well underway. The winter traditional cross country and indoor track & field sea- months were extremely busy, capped off with a hugely sons. I found her comments to be encouraging and that successful USTFCCCA Annual Convention. we would begin to realize positive change regarding There were multiple issue brought before the member- this subject. ship during the Division II business meetings. Some of With the convention behind us and despite the fact the issues that were voted on and approved by the mem- that the grind of the indoor and outdoor seasons are bership will be immediately enacted while others will be upon us, we all need to continue, be involved in making brought forward with the full support of your coaches our sport better. The work of moving Division II Track & association to the appropriate NCAA committees for their Field forward does not begin or end with the conven- consideration for implementation in the near future. tion. The NCAA is currently seeking bids for the 2011 A summary of some of the key issues that member- cross country and indoor track & field championships. If ship voted in favor of are as follows: you are interested and have a championship caliber I The current power ranking system that has been in facility, I encourage you to bid for one of these champi- place for a number of years will be replaced by a system onship events. The hall of fame committee is seeking identical to that of the NCAA Division I. The new rankings system is in place for the current indoor “You can’t know the play if you’re season and will be maintained through the TFRRS System, eliminating the need for coaches to input not in the huddle.” marks in order for their teams to be ranked. I The Indoor national athlete and coach of the year and the Outdoor national athlete and coach of the nominations for the Division II Athletes Hall of Fame. If year voting will take place following those respective you know of deserving individuals, please take the time meets. The rationale for this change is that coaches to nominate them by submitting their names and histo- would have a better sense of who is most deserving of ry of achievements. these awards after the conclusion of the championships. For those of you on the sideline, get involved and for Additionally, an online vote following the championships those of you involved dig even deeper into the trenches. gives all Division II USTFCCCA member coaches an Our membership is strong but our voice can be stronger opportunity to vote, not just those member coaches if we continue to grow. As our president Curtis Frye said present at the championships as has been the case in the to me, “You can’t know the play if you’re not in the hud- past. The region athlete and coach of the year awards will dle” and we still have too many coaches who don’t know continue to be presented at the championships banquet. the play. Good luck to everyone this season and I look I A proposal to extend the current indoor and out- forward to seeing you all in Albuquerque! door season by 1 week in order to add a last chance qualifying weekend to the schedule. This proposal will Chris Asher is Head Track and Field and Cross Country be submitted to the NCAA Committee for consideration. Coach at California State University-Los Angeles. He can I A proposal to establish the minimum participation be reached at [email protected].

8 techniques FEBRUARY 2010 NCAA REPORT Division ll Cross Country he 2009 USTFCCCA T Convention was held December 14- 17 in Orlando, Florida. It was, by all rights, a huge success! Sam Seemes and his staff are to be commended for anoth- er outstanding venue and organized convention! Our Division II coaches deserve commendation for their atten- dance in record numbers, in spite of these difficult economic times. While the convention included a number of coaching symposiums, pro- PATTI VAVRA PRESIDENT, NCAA DIVISION II CROSS COUNTRY COACHES fessional development sessions, presen- tations on new rules and multiple social events and awards programs, the most important reason for attending is the amount of business of Division II Cross Country that gets discussed. The annual USTFCCCA Convention is the really the only opportunity we as coaches have to An Open Discussion meet and openly discuss the pressing issues of NCAA Division II Cross Country. It is the sole avenue we have to express our and the NCAA Championships Committee. This opinions on the issues through the action of our vote. include: Once again, we engaged much lively discussion about I Field expansion – increase the number of teams several issues concerning our sport throughout the qualifying to the National Championship to 26 and indi- course of the four day event. viduals to 3 (maintaining the top 5 provision) I believe the decision last year to restructure the lead- I Establish a new formula for determining the “at ership and executive committees to conference repre- large” qualifying teams to the National Championship sentation has turned out to be extremely effective. That I To establish the protocol / procedures that should restructuring also provided for separate executive com- be followed in the case of a “special” situation that may occur, such as the teams going off course in the I believe the decision last year to restructure the leadership and west regional meet in executive committees to conference representation has turned out 2008. to be extremely effective. That restructuring also provided for sepa- Aaron Russell, Head rate executive committees and committee meetings for cross coun- Cross Country and Track & Field Coach at try and track & field issues at the convention. This allowed a more Lockhaven University, narrowed and intensive discussion of each of the two sports. was elected as Executive Director and will serve a two year term in that position, and Mike Rohl, mittees and committee meetings for cross country and Mansfield University will serve as the officer of Law and track & field issues at the convention. This allowed a Legislation. Both of these individuals will be filling “big more narrowed and intensive discussion of each of the shoes” in following outgoing Executive Director Dave two sports. Once again, I assure you that you have an Harris, Emporia State and Doug Watts, Endinboro informed and passionate voice in each of your confer- University who handled law and legislation. A giant ence representatives. thank you to both Dave and Doug for their tireless Among the issues that were approved by the coaching efforts for this organization! body to bring forward to our NCAA Division II Track and We look forward to a new year with even more to Field Sub Committee is a requirement that champi- accomplish. I wish each of you the best of luck in 2010! onship sites be located below 3500 feet unless no other bids have been presented for consideration. Old business included three issues that came to vote Patty Vavra is Head Women’s Cross Country and Track in 2008 that we will continue to pursue with additional and Field Coach at Missouri Southern State University. She clarification and rationale to the sport subcommittee can be reached at [email protected].

FEBRU ARY 2010 techniques 9 NCAA REPORT Division llI Track & Field thank them for their service and for this chance to listen to our body and discuss our needs. The championships committee has approved the addition of two athletes and two relays per event and gender (54 individuals per gender) to the outdoor national championships. The pro- posal is currently awaiting final approval. The coaches voted to encourage the committee to also seek additional participation numbers for the indoor championships by adding two ath- letes and two relays per gender, which would BARBARA HARTWIG PRESIDENT, NCAA DIVISION III TRACK & FIELD COACHES total 42 participants per gender. This would create a qualifying ratio of 27.7 to 1 for men and 22.5 to 1 for women. Current ratios are 32.9 to 1 for men and 26.7 to 1 for women. Most sports work off of a 16 to 1 ratio for their Positive Changes national championships. There was discussion regarding changing the men’s indoor pentathlon. It was agreed that a heptathlon was the event most suited for those ITH WHAT WILL NO DOUBT BE AN EXCITING men who wish to concentrate on the decathlon out- W season of indoor track & field already underway, I doors due to the inclusion of the pole vault. offer my best wishes to you and your teams. Pentathletes earn the bulk of their points from the Although 2009-2010 NCAA indoor/outdoor qualifying sprints/jumps and thus may be a completely different marks will officially be handled by Raceberry Jam, I type of athlete – one who might never consider contest- hope you will become acquainted with the use of the ing a decathlon. Track & Field Results Reporting System (TFRRS) this The cost of running a heptathlon vs. a pentathlon was season. Coaches attending the convention voted over- discussed and most agreed that there was little or no whelmingly in favor of using the system voluntarily this added expense since the meet was already two days spring and making it mandatory for 2011. Applications long and officials would easily be available. While this of the system include a team performance list, confer- could be a deterrent for some conferences or individual ence performance lists and national performance lists. schools, it was noted that holding an indoor conference It will be possible for you to see where your athletes fall heptathlon was not mandatory and conferences could on a list of all NCAA performances in all three divisions continue to host whichever (or none) multi they choose. at any point during the indoor and outdoor seasons. The indoor time schedule was discussed and a sam- Coaches favored retaining the (Power Rankings) Track ple national meet schedule, including the heptathlon & Field Dual Meet Rankings and corresponding team was displayed. It appeared easily doable and seemed to awards. Poll Chair Gary Aldrich will be checking to see if fill in time slots where only a throw or jump was being TFRRS data can be imported to the ranking system. contested. The men’s head coaches voted overwhelm- Tom Lewis of the national office presented informa- ingly to encourage the committee to change the pen- tion on the Division III National Team Rankings. tathlon to a heptathlon for 2011. Rankings will be scored based on an athlete’s spot on The By-Laws Committee, chaired by Chris Hall, did the national descending order list with the top 30 extensive work on our current Division III Track & Field being scored indoors and 35 outdoors. The result will and Cross Country By-Laws. The body was asked to be a ranked list showcasing teams that project to have approve them and did so following a voice vote. the best chances of scoring the top spots in the nation- Formerly we had separate by-laws for each sport and al title race. neither had been updated in a few years. Since this The Awards Committee, chaired by Kari Kluckhohn, document and corresponding handbook is the frame- added an Indoor Assistant Coach of the Year Award. work of our organization and we will work within its Recognition for All-Academic Team and Individual structure, we will be placing a copy online for you to awards for the Indoor season will now be separate from see and read. the outdoor season. Awards will utilize the cumulative Thanks to all of you outstanding coaches who help GPA from the most recent grading period. Indoor dead- define the face of our sport. Keep it up! line is April 15. NCAA Committee Chair, Chuck Wilcoxen, and sever- Barbara Hartwig is Head Women’s Track and Field al committee members were present to discuss and and Cross Country Coach at the University of Rochester. inform the body of ongoing NCAA business. We wish to She can be reached at [email protected].

10 techniques FEBRUARY 2010 NCAA REPORT Division lIl Cross Country WANTED TO TAKE THIS TIME TO I thank Sam Seemes and his staff at the national office for all the hard work put into tin throughout the year and in par- ticular at the recent convention in Orland. A record number of coaches were in attendance at the convention including a significant increase in the number of part time assistant coaches. The speakers, the divisional breakout sessions and the interactions among the coaches of all divisions were outstanding. JAMES PENNINGTON PRESIDENT, NCAA DIVISION III CROSS COUNTRY COACHES Five NCAA Track & Field Committee members were present at our meetings. These committee members heard a loud and clear message that the discussions that took place at this convention repre- Motion Matters sented the voice of the Division III coaches and as president I am commit- ted to following up with them through- out the year. I believe that these committee members I Use of the TFRRS reporting system for cross country have also gained a better appreciation for the fact that in the same manner it will be used for track & field. After the votes taken at this convention stand as recommen- discussion and a vote, the motion failed to be adopted dations by the coaches to the NCAA on issues that affect by the membership. our sports and must be taken into account as they cre- Much was accomplished at the convention. In addi- ate rules and policies. tion to the above mentioned items, our by-laws were Other convention matters: voted in for our organization, elections were conducted I The issue of Mississippi College being rejected as a for regional representatives and second vice-president host for the south/southeast regional meet based on as well as parliamentarian. I hope that others will step the NCAA’s rule regarding the inclusion of the confed- up in the future to help our organization by volunteer- erate flag on state flags. It was pointed out that other ing to serve on a committee or as an officer. sports have been exempt from this rule because site We had excellent discussions on the sport of cross determination in some other team sports is based on country among the record number of coaches in the record of the teams involved. The coaches decided attendance and healthy interactions took place among overwhelmingly to send a message of support to our members in Division III. The important issue of Mississippi College and the NCAA requesting that if the increasing number of Division III programs was this rule is in place then it should be applied evenly met head on and proactive recommendations have across all sports and should not single out certain been brought forward to the NCAA that if enacted, will sports for enforcement. help to insure that the competition within Division III I The current cap of teams at no more than 5 per will be conducted in a fair and efficient manner for region. After much discussion the motion to request years to come. to increase the cap to 6 teams per region failed by a Overall the convention was an awesome experience, close vote. thanks to all who attended and I encourage everyone to I Change in the regional alignment. With a steady make plans to attend this year’s convention in San influx of NAIA programs into NCAA Division III, some Antonio next December. I encourage everyone to famil- regions are growing to the point that current regional iarize themselves with and make use of the TFRSSS sys- courses are unable to handle the numbers. A recom- tem, it is an excellent tool that will greatly improve the mendation was made that the NCAA review the regional efficiency and accuracy of reporting results. alignment and a proposal was voted on that will be Congratulations to North Central College and the brought forward to the NCAA for consideration. It has University of Wisconsin-Eau Claire coaches on winning been determined that many regions are already experi- their respective NCAA Cross Country National encing this problem and if left unchecked the regional Championships and best of luck to all in your recruiting competition is sure to suffer. for next year’s class of eager freshman. I Change the dates of the regional championships to allow for rest between the regional meet and nationals. Jim Pennington is Head Women’s Track and Field and Much discussion followed and in the end the motion Cross Country Coach at Springfield College. He can be failed to pass. reached at [email protected].

FEBRU ARY 2010 techniques 11 HIGH SCHOOL REPORT state associations 2) To promote coaching education and potential certification through clinics and semi- nars in each state 3) To be an advocate for present state high school coaching associations and to help initi- ate statewide associations in states without rep- resentation 4) To generally promote scholastic track and cross country throughout the United States Topics of discussion in Orlando included: WAYNE CLARK MEMBER AT LARGE, USTFCCCA BOARD OF DIRECTORS NCAA recruiting rules and regulations and colle- giate freshman eligibility standards, Paralympics and how high school coaches can assist with and promote disabled student participation, coaching education and certification, and Positive Communication potential rules modifications for scholastic track and cross country. The conference also hosted informative high school coaching symposiums on teaching and HE 2009 USTFCCCA NATIONAL CONVENTION WAS training for the jumps, 400m conditioning and racing T held at the JW Marriott Grande Lakes Resort in strategy, and organizing a one day track & field clinic. Orlando. The mid-December 80-degree weather greatly Another National Senate meeting was held in contributed to this year’s successful program. Other Indianapolis in November, 2009. It was determined than enjoying the outside climate and activities, many in Orlando that the Senate will continue to host two important issues pertaining to scholastic track & field national meetings at different sites each year, but that and cross country accentuated the convention. all official organization business will be conducted Even though most school districts are dealing with and voted on during the USTFCCCA National athletic budget cuts, track & field remains the only Convention. State representatives who may be scholastic sport which is growing in numbers and sup- unable to attend either meeting are encouraged to port. According to the most recent National High participate through email and other various forms of School Federation statistics, one million forty five thou- communication to share their input and have their sand students participated in high school track and field state’s voice heard. in approximately 32,000 pro- grams in the United States in 2009. These numbers are posi- According to the most recent National High School tive indicators which we must Federation statistics, one million forty five thousand stu- embrace and continue to pro- dents participated in high school track & field in approxi- mote. We should never take the mately 32,000 programs in the United States in 2009. popularity of our sports for granted. We must continue to be good ambassadors endorsing track and cross country throughout our communities, The 2010 National Senate Meeting and coaching with our athletic directors, and most assuredly among symposiums will be held in conjunction with the UST- the members of our Boards of Education. FCCCA Convention in San Antonio next December. I With collaboration from the USTFCCCA, the National hope you are able to attend this important conference. Senate of High School Track & Field Coaches The Senate now has contacts from 38 states with the Associations is an organization that is a national advo- goal to outreach to all 50 states. Coaches from 21 dif- cate for scholastic track and field and cross country in ferent states represented their constituents in this country. The National Senate is a body of scholastic Orlando. Visit the Senate Web site to glean more infor- coaches from throughout the country that serve as rep- mation about this important organization you can resentatives for their respective states. One of the two contact me for guidance. official Senate business meetings was once again held in Orlando at the USTFCAAA convention. Goals of the Wayne Clark serves on the USTFCCCA Board of Senate are: Directors and is the Clinic Chair of the Ohio Association 1) To provide a pipeline to disseminate informa- of Track and Cross Country Coaches. He can be reached tion among high school coaches and their various at [email protected].

12 techniques FEBRUARY 2010 IAAF COACHES COMMISSION REPORT hile I am writing this report I am W on my way back from attending the 2009 USTFCCCA Convention which was held in Orlando, Florida. I do not want to miss this opportunity to express my congratulations to the USTFCCCA executives and staff for the organization of the 2009 Convention, by far the best ever. As always, it was a fantastic gath- ering where the family U.S. track and field and cross country coaches dis- cussed important issues, exchanged VICTOR LOPEZ CHAIRMAN, IAAF COACHES COMMISSION ideas, attended professional develop- ment activities and socialized with old and new colleagues. Also, on behalf of the IAAF Coaches Commission, we would like to congratu- Moving in the Right Direction late Jenny Barringer of the University of Colorado and Galen Rupp of the University of Oregon, the first winners of The Bowerman Coaches Associations are active and each one have an as well as the Hall of Fame Class of 2009. annual congress and/or conference where the coaches Reflecting on 2009, I have to say that we, the coaches, from the different continents get together to listen to had a good year where we accomplished several mile- experts in the different track and field disciplines. stones at the IAAF and NACAC level. Just after the IAAF As we start the 2010 we would like to encourage the World Championships in Berlin, more than 150 coaches USTFCCCA members to get involved in all fronts from from all corners of the world gathered at the German the base level all the way to the national and interna- Olympic Training Center in Kienbaum, a city just 1.5 tional level. In all the different levels of organization, hours from Berlin, for the 1st IAAF World Coaches decisions are made that affect our lives, therefore, it is Conference. For 1.5 days we listened to some of the most important that you participate in the decision making outstanding active coaches in the world addressing the process. One way to participate in the decision making latest training methodology and techniques and discussed process, in addition to being a member of your national important issues regarding the future of our profession. association, consider becoming a member of your con- In October, the IAAF-NACAC Coaches Association tinental area coaches association. Starting in 2010 in the (NACACTFCA) held its annual Congress in San Juan, IAAF- NACAC Area, all members of the national coaches Puerto Rico with the participation of 125 coaches from 25 associations will become automatically members of the countries. The occasion was especially significant since NACACTFCA. In order to enjoy the benefits of the mem- the NACACTFCA was celebrating its 20th anniversary. To bership you must be up to date in your dues with your honor the occasion, we invited a group of outstanding national association. coaches who are considered the alumni of the associa- Finally, in 2010 your area coaches association and the tion. During the opening ceremony of the Congress , the IAAF Coaches Commission will be organizing two activi- NACACTFCA recognized the following coaches for their ties: the first is an IAAF-NACAC Coaches Conference services and contributions to the development of the pro- during the IAAF World Junior Championship which is fession: Elio Locatelli, from Italy, for his contribution to going to be held in Moncton, Canada. This Conference the development of the coaches worldwide; Tadeus is going to be organized by Athletics Canada with the Kepka, from Mexico and Poland, for more than 40 years support of the NACACTFCA and the IAAF Coaches of contribution to the NACAC coaches; Vern Gambetta Commission. For more information visit the NACACTF- and Gary Winckler, from the USA, for their contribution CA website, and the Athletics Canada website. Then, in of more than 30 years to coaching education in the October, the NACACTFCA would be organizing its 20th NACAC area; and to Dennis Landry (RIP), from Canada, NACACTFCA International Athletics Congress in for his contribution in establishing the NACACTFCA. Houston, Texas with the participation of world class After attending the three important coaches gather- speakers Vitaly Petrov of Russia, Renato Canova of Italy, ings mentioned above and witnessing the enthusiasm Art Venegas and Tom Tellez from USA and many others. and involvement of the participants, I am sure that we, Once again, stay active in all fronts and remember that as a profession, are moving in the right direction. At the the only way to enhance the profession is to be united IAAF level the Coaches Commission is very active and and to participate in the decision making process. its participation within the IAAF Council is more signif- icant as time goes by. All the IAAF Continental Area Victor Lopez can be reached at [email protected].

FEBRUARY 2010 techniques 13 IN COACHING

I HAVE BEEN FORTUNATE TO NOT ONLY BE edgeable about our sports. But to achieve real a member of the coaching profession, but also success, there is more to it than just having a to be a coach of the sports of track & field and solid knowledge base. cross country. Many years removed from my days as an athlete, I recall making that big WISDOM vs. KNOWLEDGE leap from athlete to coach. Being a successful You can become a reasonably successful athlete opened the door for me to coach, but coach through the acquisition of knowledge. To it certainly did not guarantee success; I had to become a great coach, to really make a differ- earn that, and it wasn’t always a smooth path. ence in the lives of your kids, we all know it will I learned how to coach the old-fashioned way: take more than knowledge. While knowledge is read a lot, talk to other coaches, and then, what we have learned from the past, wisdom is through trial and more errors than I’d like to about the future. Wisdom comes from experi- admit, I searched for the answers to my many ence. It comes with learning from mistakes. questions. I bought books on our sports by I’d like to share some things I have learned in Schmolinksy, Harre, Hockmuth, Lydiard, Vigil, a lifetime of being an athlete, a coach, and a Daniels, Coe and Martin, and many others. I professor of sport psychology and wellness. read them all, most several times over. These books gave me the knowledge and informa- Ition based on the past experiences of others who have gone down the same path. Luckily, those I mentioned have shared what they Even bad experiences can lead to positive have learned. They recognized that there are no secrets in our field, just borrowed knowl- edge passed on to the next generation. The results if you have the right attitude. bottom line is this: If you want knowledge, you can get it easily. Read books, make con- tacts and use the Internet. You can be knowl- BY WILL FREEMAN

14 techniques FEBRUARY 2010 GRINNELL COLLEGE SPORTS INFORMATION PHOTOGRAPH FEBRUARY 2010 techniques 15 KNOWLEDGE & WISDOM IN COACHING

These have become truths to me and have helped me to see so dramatic. The more we can keep athletes close to homeosta- that success in coaching goes far beyond having knowledge. sis, the smoother the ride for them. They also need to know that Here are some things I have learned, things beyond knowledge: the lows are not all bad. One truth I have learned is that the greatest potential for learning is in those low marks, not the WE ACCEPT MEDIOCRITY BECAUSE IT IS SAFE highs. Potholes in the road are not failures. They provide the Think of life as a bell-shaped curve. The safest place to be is best lessons from which to learn. in the middle part of the curve, where it is comfortable. We often deal with athletes who are afraid of failing, of winding up WE SHOULDN’T FEAR COMPETITION on the low end of the bell-shaped curve. But there are also This is a huge battle for many athletes. Where does that fear issues at the other end of the curve. It is there that we see the come from? It comes from our inherent need for social compar- fear of success. Anytime we get out of our comfort zone, it is ison, which is based in the “survival of the fittest” phenomenon. uncomfortable. To be great, athletes have to be willing to get It also often comes from flawed or unrealistic expectations. I tell out of the middle of the curve, in effect, to be uncomfortable. my team that the one thing they truly have control of in life is They will have to face pain, discomfort and fear. We must pro- choice. They can choose to define themselves, or they can vide an environment that helps the athlete see that discomfort choose to let society define them. Our lives are controlled from is not necessarily bad, that in fact, it is just a part of a positive the outside. Our society is set up for outside control and for adaptation process. We want the athlete to risk getting out of social comparison. The biggest part of my battle as a coach is the comfort zone, to adapt to a higher demand on the system. A trying to undo the external control issue. I want the athlete to certain level of discomfort is what that adaptation is all about. assume control of their life, to live life from an internal locus of We grow stronger if we have the courage to test ourselves. Our control. Confident athletes will take control, and thus define job is to help the athlete test him/herself in a progressive man- themselves. Competition can be a healthy thing when we use it ner. Your athletes will not find what they are capable of unless to help each other to higher level of performance. It can also be they learn to move out of the comfort zone. Ask yourself: Does a debilitating, scary thing for young people. One of our biggest your system of training provide for and promote this kind of challenges as coaches is to show that competition can be a adaptation in a progressive manner? good thing. Athletes must also understand that they don’t con- President John F. Kennedy, in his famous speech at Rice trol 50 percent of sports. We can only control what we do. We University five decades ago, challenged us to put a man on the cannot control what the opposition does. Our athletes need to moon and return him safely before the decade of the 1960s was focus on what they can control. out. At the time, given the technological limitations for such a Competition does not have to be a win-lose proposition. It task, such a dream was virtually inconceivable. Of course, we can be a tool to help us perform to our highest level. When we did make it happen. He had said we should do it, not because it see the sport experience as being only about winning, we are was easy, but because it was hard. He understood that for us to destined for disappointment since we will all lose far more than be better, we have to challenge ourselves to get out of the mid- we will win. Yes, our society deems winning as important, but dle of the bell-shaped curve. We need to challenge ourselves remember, winning is a goal, not the only goal. Promoting with what is hard, not easy. We, as coaches, need to expect this improvement and effort is a way to keep competition from get- from our charges – and from ourselves. ting a stranglehold on your athlete.

AT TIMES, LIFE CAN BE HELL. IT IS NOT THE EVENT THAT CREATES PRESSURE AND TENSION Yes, it can. But, it is temporary. Get over it, learn from it, and If you can help your athletes understand this concept, they move on. Think of life as being like the pattern of waves in the will experience far less self-imposed pressure at competitions. ocean. There are highs and lows to each wave. You cannot have The event is not what causes anxiety, it is the athlete’s percep- one without the other. Our life shows the same pattern of highs tion of the event that does. Take a race, for example. Some ath- and lows. We have good days and bad. There are many variables letes will not be stressed by a race, and yet others can be virtual- that affect performance. The interaction of these variables is ly unable to function due to pre-race competitive anxiety. These complicated and almost guarantees that there will be highs and differing perceptions of the same event tell the coach plenty lows. The goal of our coaching methodology should be to about the individuals. It tells us that we need to prepare athletes smooth out that wave pattern so that the highs and lows are not differently based on each person’s unique psychology. For those who suffer from competitive anxiety, we can help by making the athlete understand that it is a race, not a war. Teaching these kids to keep it in perspective is imperative. A certain level of discomfort is what adaptation is I ask the highly anxious athlete a simple all about. We grow stronger if we have the courage question : “What is the worst that can hap- pen today?” I’ll go further, asking, “Will to test ourselves. Our job is to help the athlete test your parents still love you if you run poor- him/herself in a progressive manner. Your athletes ly? Will you flunk out of school if you run poorly? Will your teammates no longer will not find what they are capable of unless they want to talk with you? Will I clean out your locker? Will your future be compromised learn to move out of the comfort zone. by a bad race?”

16 techniques FEBRUARY 2010 By the end of it, they are usually laughing at the absurdity of tant messages we take in are our own! One of our biggest chal- it all. After all, it is running, jumping and throwing we are talk- lenges as coaches is to help our young people choose to be pos- ing about! Keeping things in a healthy perspective allows the itive. It will likely be your hardest challenge. Life has a way of athlete to perform tension-free – the key to high performance in being negative – and we allow that negativity to infect us. I tell any sport. my runners that they do have choice! If they allow the world to decide what they will think, it will likely be negative. To be posi- THE ATHLETE’S THOUGHTS WILL DRIVE THEIR BEHAVIORS tive, they must take control of their thoughts. We do have choice There are two things I know are true when it comes to our in life. Those who choose to be positive tend to be happier and thought process: more productive. To me, the choice is easy. Our job is to help 1) We can think about only one thing at a time. our athletes see that. 2) We have a choice in what we think. Think of the subconscious brain as being like a hard drive in THE GREATEST GIFT ATHLETES HAVE IS THEIR UNIQUENESS a computer, quite an amazing computer, in fact. The subcon- We live in a world that will try, in a hundred different ways, scious brain is where our true beliefs about ourselves reside. every day, to make us alike. I tell my athletes: Fight this! Every This is the core self, where self-esteem is rooted. Our self-beliefs one of us is absolutely unique and special. To try to make us all are based on the data we input to the subconscious brain. It alike is to deny each person’s unique essence. A wonderful thing doesn’t try to make sense of the data inputted, it simply listens about our sports is that they allow for the individual nature of and then files it onto the subconscious computer disk. When we each athlete, yet also allows for a collective, shared team experi- consistently input negative thoughts and information about ence. The great coaches I have known understand that both the ourselves, we begin to believe it. Likewise, positive thoughts will individual and the team elements are critical to success, and also manifest in positive self-belief and behaviors. What the they know how to make them co-exist. I treasure the individual coach and athletes need to understand is that the most impor- differences in my athletes. Think about it: A team of people,

GRINNELL COLLEGE SPORTS INFORMATION PHOTOGRAPH FEBRUARY 2010 techniques 17 KNOWLEDGE & WISDOM IN COACHING

all alike, would be pretty boring. It is the tendency of many Many years ago, I was a pole vaulter. In my 16 years of doing coaches to train people alike and treat people alike. That is the that and many thousands of vaults, I don’t remember clearing a easy way. It is a challenge for the coach to allow for both the cross bar when I first doubted I could make it. Not even once. individual and team to coexist...but the end result is worth it! Expecting success is huge! Those who succeed expect to do so. My program really began to grow when I finally realized this. BALANCE IS THE KEY TO SUCCESS PEOPLE FEED OFF EACH OTHER’S ENERGY My wife and I also teach Wellness at Grinnell. Wellness is real- Why do we coaches get excited when we go to a meet or a ly about balance. It is about recognizing the many variables in clinic? It is because of a shared energy sent out by both athletes one’s life and how they will affect one’s health and wellbeing. and coaches…and then picked up by others. We feed off each Understanding wellness is about addressing life’s variables in a other’s energy! When I was at the University of Florida, Jimmy balanced fashion. The physical, spiritual and intellectual ele- Carnes was my coach. An amazing and gifted leader, he had a ments of the individual all must be addressed in a balanced unique way of motivating others. His daily energy level at prac- fashion. By not addressing one area, the whole is compromised. tice made us want to excel. It was contagious. He had a sign put The diagram below shows just some of the many variables that up where we entered the track each day that read, “Enthusiasm will affect performance, and how they are interrelated. It is Breeds Success.” He was right; it did. That enthusiasm started at worth repeating: They are all interrelated. Imbalance, or lack of the top with him. The energy we present to others can be either work in one area, will negatively influence the other areas. positive or negative and people are very perceptive at picking it Functional training really is about a balanced approach to the up. For example, we have all heard the old axiom, “Misery loves loads placed on the athlete. company.” This is an example of us sending out negative ener- gy. We often look to others to help share the load of negativity INTEGRITY IN THE PROCESS IS CRUCIAL we are feeling. Others, often without realizing it, reflect that What is integrity? It is doing the right thing, for the right rea- energy back and join in the misery. Coaches need to be cog- sons. When it comes to training, only the athlete knows if they nizant of the energy we send out each day to our athletes. If we want them to choose to be positive, we will need to be exhibiting the same positive energy, and then share that energy! We also need to help those sending out negative energy change that energy to positive. Jimmy Carnes had that gift when he was coaching. I call it positive brain-washing! Influencing others to think positively is not easy, but it is something that can make a huge difference to an athlete and a team.

THOSE WHO SUCCEED EXPECT TO DO SO Those who succeed consistently, expect to. It is not a whole lot more complicated than that. Champion athletes choose to be positive, have a plan to do functional and progressive training, and regularly visualize suc- cess. They also remember that the messages we send out to others will be reflected back to them. They tend to be positive in the messages they send out. But it is not just about positive expectation. It is also train with integrity. Doing the little things well is what builds about the training plan. Coaches need to know two things confidence within the runner. Self-belief comes one step at a before beginning a training plan: 1) Where the athlete hopes to time. Sometimes they are very small steps, but they are steps go (the goal), and 2) The point from which the athlete is starting toward the goal, and should not be trivialized. The truth is, at (current athletic/fitness state). If you know these two things, the top of our sports, all athletes are talented and fit. So what is have a decent knowledge base, and you have an athlete with it that separates folks at that level? Is it doing the little things the positive self-belief, the coach has all he/she needs to build a best? Is it in showing the most integrity for the process of train- progressive plan. I have learned that when the athlete is pro- ing? Yes and yes. This concept of integrity is related to choice. I gressing, you do not have a problem athlete. Improvement is tell my runners, “Only you will know if you did your best in what builds confidence. Still, of all of the things that influence training.” You, not the coach, nor society, will be the final judge athlete expectation, the most salient is the athlete’s self-belief. of your effort. Confidence comes from integrity in the training

18 techniques FEBRUARY 2010 Mentoring also means we must challenge our athletes to become students of the sport. Once they gain knowledge, it is easier to give them an increasing part in the decision-making process. By the time they are seniors, they can be trusted decision-makers helping to plot their own path, and the team’s.

process. The champion athletes will usually be the ones to show sign of maturity, and a sign to the coach that someone is the most integrity in the training process. ready for leadership.

RELATIONSHIPS ARE WHAT YOU WILL REMEMBER MOST THE ATHLETE’S BIGGEST ADVOCATE MUST BE HIM/HERSELF Yes, track & field and cross country are individual sports. But As mentioned before, it is in our nature to be more negative they are also amazing team sports where every athlete can offer than positive. We have been taught this through social learning. his/her “gift” to the team. In cross country, only seven runners What the athlete must understand is that what we say to our- will score, but every member has something to offer the pro- selves matters a lot! We do have a choice to be positive. We may gram. Challenge your athletes to find their “gift” to offer the have to fake it initially, but we have to start inputting positive team. A strong team truly is stronger than the sum of its physi- information into our subconscious brain. Remember, the sub- cal parts. I just returned from a track reunion of my University conscious brain is simply reading what we input. It doesn’t rea- of Florida track teams from the mid-1970s. Interestingly, our son, it simply listens and files the inputted information. Tell it large group spent little time talking about our performances enough positive things, and we will start to believe it. Again, it is and accomplishments of that era. The stories were all about our about choice. What others say to us, about us, is important. families, our friendships shaped during those years in What we say to ourselves, about ourselves, is even more impor- Gainesville and the good times we had together! It was all about tant. We have a choice! what really mattered: the people. It really is a team sport! Relationships are huge! Do everything you can to develop the SO, HOW DO WE FIND SUCCESS? team side of our sports. It is amazing what people will step up Real success will begin when the athlete decides that he/she and do for those they care for. wants to succeed. The athlete and coach can work together to set a goal and determine a starting point. Then a consistent, THE ATHLETE MUST EVENTUALLY TAKE THE DRIVER’S SEAT functional and progressive training process can begin. A healthy Coaching is like raising kids. At some point, we as coaches process is one where the coach and athlete work together to must give up control. Teaching young people to take charge of meet that individual’s needs in the training progression. Over their lives means we must teach/mentor them from depend- time, the athlete can assume more responsibility for the train- ence to independence. Mentoring also means we must chal- ing process. Remember, a positive attitude by coach and athlete lenge our athletes to become students of the sport. Once they will be the most important tool in the process. gain knowledge, it is easier to give them an increasing part in We have enjoyed consistent success in our programs, from the decision-making process. By the time they are seniors, they mostly average high school athletes. Our athlete-centered can be trusted decision-makers helping to plot their own path, model is one that works incredibly well at Grinnell. Believe me, and the team’s. Is this risky for coaches? You bet it is. It takes I have made some mistakes over the years … and I hope I have courage for the coach to give up control. Giving the athlete real learned from them. The biggest lesson I have learned is that it is input in the process is saying, “I trust your judgment, and need my athletes’ program, not mine. The athletes, not the coach, your input.” It’s a hard thing for the coach to do, but nothing is must be the prime movers in the process. more empowering to the athlete. When I learned this, our pro- This coaching thing is not easy to do well. There is a lot more grams went to another level of success … and the athletes truly to it than just having a strong knowledge base and owning a became engaged in the process. stopwatch. It is a process that, when done well, teaches the ath- lete to take responsibility for themselves. And, isn’t that the CHAMPIONS ATTRIBUTE FAILURE AND SUCCESS INTERNALLY legacy any coach would want, to teach one toward independ- When we fail, we usually blame it on something external ence and self-reliance? We need our young people to have the (“Someone or something caused my failure”). The truth is, strength to stand on their own two feet and face the challenges we all have a long list of ready-made excuses to explain why the world will serve them after competitive sports are over. Will we fail. Conversely, if we succeed, we usually attribute the our coaching help them to meet those challenges? I hope so. I cause internally (“I take the credit, because I caused it)”. This also hope all of us in the coaching profession are getting wiser is actually a self-protection mechanism we use to lessen the at what we do. blow of failures to our egos. It has been my experience that champion athletes attribute differently than the normal pop- Will Freeman has been the Head Cross Country & Track Coach ulation. They attribute their failures internally. They simply at Grinnell College for 29 years. During that time, the Pioneers take responsibility and then do something about it. When have won 27 Midwest Conference titles in Cross Country and one chooses to live life from an internal locus of control, he Tack & Field. He is the former chair of the USATF Coaching or she assumes the responsibility for their stumbles. It is a Education Program.

FEBRUARY 2010 techniques 19

Pre- and post-event THINK hydration strategies for distance runners DRINK [ BY ROBERT CHAPMAN, PH.D. ]

22 techniques FEBRUARY 2010 KIRBY LEE/IMAGE OF SPORT PHOTOGRAPH ydration is the process of ingesting and absorbing water into the body.

While hydration is a factor that influences the physical performance of vir- H tually all athletes, it is of paramount importance for endurance athletes. The process an athlete follows in hydrating before and after a workout or a race is not as

simple as “drink a lot of water.” Proper hydration for the distance runner involves plan-

ning and background knowledge of various strategies that can optimize performance.

FEBRUARY 2010 techniques 23 THINK DRINK

WHY HYDRATION IS IMPORTANT FOR THE DISTANCE RUNNER function is at its best. The biggest factor that affects the rate of Endurance exercise presents two significant challenges for hydration is a concept called gastric emptying, which is how the human body to deal with. The first challenge involves a fast fluid leaves the stomach. Only a very small percentage of process called thermoregulation, or maintenance of body the water ingested is absorbed in the stomach. The vast majori- temperature. Prolonged exercise causes an increase in body ty of water, as well as all electrolytes and sugars, are absorbed in temperature, which is primarily dealt with by sweating. When the intestines. The rate at which the stomach will empty and an athlete sweats during exercise, the largest source of the allow fluid to leave and pass into the intestines is not unlimited. water for sweat comes from the blood – specifically from a At rest, a typical person will have a gastric emptying rate of component of the blood called plasma. An hour of exercise in around 800 mililiters (27 ounces) per hour. However, the rate of the heat can result in as much as a 12-percent loss in the gastric emptying can be influenced by several factors: body’s plasma volume. The second challenge for the human body to deal with dur- Exercise Slows the rate of gastric emptying ing endurance exercise is a progressive change in cardiovascu- (medium-hard intensity or greater) lar function. A loss of plasma volume causes a significant reduc- tion in the ability of the heart to pump blood. Although there Water temperature Cold water leaves the stomach faster are many factors that can influence distance running perform- than warm water ance, most physiologists agree that stoke volume (the volume of blood the heart can pump per beat) and cardiac output (the Electrolytes Slows the rate of gastric emptying amount of blood the heart can pump per minute) are probably the most important. Once plasma volume is substantially Sugars/carbohydrates Slows the rate of gastric emptying reduced via sweating, the stroke volume of the heart declines and the amount of blood and oxygen that can be delivered to Stomach distension (i.e. a full stomach) Increases the rate of gastric emptying the muscles is negatively affected.

STRATEGIES FOR PRE-EVENT HYDRATION Proper hydration before a race or a workout can help to As a general rule, water will empty from the stomach faster insure that plasma volume is maximized and cardiovascular than fluids with sugars or electrolytes, like sports drinks. In

24 techniques FEBRUARY 2010 KIRBY LEE/IMAGE OF SPORT PHOTOGRAPH fact, a drink with a 10-percent glucose content takes twice as long to empty the stomach as plain water. (Adopted from Costill et. al., 1977) Sports drinks are a simple and easy way to get needed 120 Pre-exercise energy and minerals into the body to help fuel exercise sugar feeding and avoid cramping and other heat-related muscle 110 issues. Luckily, the sports beverage industry has No sugar feeding worked hard to come up with recipes which maximize 100 the ability to get electrolytes and carbohydrates into the system, while minimizing the slowing effect on gastric emptying. Still, a proper pre-event hydration 90 strategy should take into account the issue of timing Exhaustion before the event. When an athlete ingests a drink con- 80 taining sugar, one of the body’s responses is to secrete insulin. When insulin is present, channels located in 70 the cell wall of the muscle open, and glucose can enter the cell to be used as fuel. However, exercise also caus- 60 Sugar feeding es the glucose channels to open in the muscle cell Blood Glucose (mg %) 45 min. prior to wall, in addition to those channels opened by the pres- 50 exercise ence of insulin. As shown in Figure 1, when an individ- ual ingests a drink with sugar before an exercise bout, 40 blood glucose levels rise. Once the exercise bout starts, REST EXERCISE (70% VO MAX) 2 the combination of the higher insulin levels and exer- cise on the glucose channels in the muscle causes blood glucose levels to fall dramatically. During pro- -45 -30 -15 0 15 30 45 60 75 90 longed exercise at a moderate intensity, research sub- TIME (min.) jects who ingested a sugar drink 45 minutes prior to exercise were not able to exercise as long as subjects who drank plain water before the exercise bout. The (Adopted from Costill & Miller, 1980) researchers believe this difference in exercise time was 120 due to a crash in blood glucose levels – similar to the High carb diet lethargy or “sugar low” feeling that many people expe- rience after a meal. Therefore, in regards to timing pre- 100 event hydration, athletes may want to drink sports drink or water up to approximately 45 minutes prior to their event, then switch to water only until race time. 80 Note that once a race or workout starts, ingesting sports drink will actually have a positive effect on blood glucose levels. 60 If the goal is to hydrate as quickly as possible before a race or workout, cold water appears to be the best choice as it will empty from the stomach the fastest. Low carb diet However, it should be noted that it is not practical to 40 “over-hydrate” with water, as the excess fluid will be fil- tered out by the kidneys and urinated out. In fact, extreme “over-hydration” with water over a prolonged Muscle Glycogen (mmol/kg wet) 20 Training bouts (2 hrs.) period of time can lead to a dangerous condition called hyponatremia, where the body’s sodium stores are flushed out of the system with debilitating side effects. The best and simplest way for an athlete to judge if they are properly hydrated is to use what I call 0 12 24 36 48 60 72 the “pee test.” If the urine is clear or lightly colored, the TIME (hrs.) athlete is likely hydrated appropriately. A saying goes that the athlete’s urine should look like “lemonade and not apple juice.” about 90 minutes, carbohydrate loading is not a limiting factor affecting performance. For the typical high school or collegiate POST-EVENT HYDRATION CONSIDERATIONS cross country/distance runner, the focus should be on daily After a race or workout, normally the most important factor carbohydrate intake to support normal training loads, more so for a distance runner is to begin ingesting carbohydrates to than a pre-race carb load. rebuild muscle glycogen stores. The easiest and simplest way to As an example, Figure 2 shows the results of a classic study get carbohydrates into the body after a race or workout is to where athletes were divided into two groups – one that ate a drink them. While many athletes normally focus on carbohy- high carbohydrate diet (70 percent of their calories from carbo- drate intake the night before a race, for events shorter than hydrates) and one that ate a low carbohydrate diet (40 per-

FEBRUARY 2010 techniques 25 THINK DRINK cent of calories from carbohydrates). Muscle biopsies were bohydrates into the body post-workout. Interestingly, it turns done at regular intervals to measure muscle glycogen content. out not all carbohydrate drinks are the same. The latest After three successive days of heavy training, the high carbohy- research suggests that ingesting a drink that has a carbohy- drate group was able to re-synthesize muscle glycogen back to drate to protein ratio of 4:1 will cause slightly higher muscle pre-exercise levels during the recovery period. In contrast, the glycogen storage, compared to a drink with only sugar and no low carbohydrate group experienced a near continuous reduc- protein. There are a number of commercially available drinks tion in muscle glycogen with each workout. Muscle glycogen that are designed specifically with a 4:1 carbohydrate to pro- was nearly exhausted at the end of the third training bout in the tein ratio, however, an easily available and accessible 4:1 ratio low carbohydrate group, and their performance on day three drink can be found in chocolate milk. (Note that regular milk was significantly slower than day one, when muscle glycogen is less than the 4:1 ratio; the chocolate adds the additional was at normal levels. This study shows the importance of daily sugars to get the ratio close to 4:1). carbohydrate intake to support performance. Team pasta feeds Does the athlete need to drink chocolate milk or some other the night before cross country and track meets are still a good 4:1 sports drink after every workout? This is debatable. Some social and team building event. However, physiologically, many physiologists and coaches feel that the positive effects of post- workout carbohydrate drinks are only realized after long runs or high-intensity workout days, as it is in these workouts where signifi- cant muscle glycogen depletion would take place. However, other coaches recommend trying to have some sort of carbohydrate drink available on a daily basis, as many teenage athletes’ diets fall well short of the recommended 70 percent of calories from carbohy- drates. Physiologists recommend that distance runners training at a high level aim for a daily carbohy- drate intake of 8-10 grams per kilogram of body weight (3.6-4.5 grams of carbohydrate per pound of body weight). This is a difficult target for many athletes to achieve. Take a 130-pound dis- tance runner. According to the recommendation, this athlete would have a target of 468-585 grams of carbohydrates per day. Consider that an average-sized baked potato contains approxi- mately 50 grams of carbohydrate and a cup of pasta with sauce con- tains about 40 grams of carbohy- drate. Clearly, the more carbohy- drates the athlete can ingest by athletes would benefit more from their coaches and parents pri- drinking, the better chance they will have of hitting the daily oritizing a consistent focus on daily high carbohydrate intake to target level needed to support high-level training. In this case, support training. even if a 4:1 ratio drink is not available, the athlete should look The keys to re-synthesizing muscle glycogen after a workout to drink any beverage available that contains carbohydrates, or race are the timing of carbohydrate ingestion, the ratio of such as a regular sports drink like Gatorade. carbohydrates to protein ingested, and the total volume of In the end, the more that athletes and coaches can do to plan carbohydrates consumed. Immediately after a workout or race pre- and post-workout hydration, the better chance they will is completed, the body secretes a hormone called glycogen have to maximize performance and see the full benefit of all the synthase, which promotes converting carbohydrates in the hard training they have put in. diet to muscle glycogen. However, the level of this hormone begins to substantially decline 30 minutes after the comple- Robert Chapman is a professor and researcher in the tion of exercise. Therefore, the athlete can store significantly Department of Kinesiology at Indiana University. Chapman is more muscle glycogen if they can ingest carbohydrates within the coach of Brooks Team Indiana, a USATF Distance Project this 30-minute “window” after exercise. Since most athletes Training Center for professional distance runners based in will not sit down and eat a meal within 30 minutes of exercis- Bloomington and was the men’s cross country coach at Indiana ing, fluids are the simplest and easiest method of getting car- University for 9 years.

26 techniques FEBRUARY 2010 KIRBY LEE/IMAGE OF SPORT PHOTOGRAPH

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FEBRUARY 2010 techniques 27 28 techniques FEBRUARY 2010 A freshman discus/shot recruit approaches. “Coach, I’d like to try the hammer throw,” he says. “Have you ever thrown it before?” the coach asks. “I gave it a try at a camp last summer during one of the hammer sessions. It felt interesting, so I thought I’d see what I could do with it in college,” responds the recruit. “Have you thrown the hammer since?” “No.” “Well, we can give it a try, but it won’t come easy or fast. Most hammer experts estimate eight years of hammer training before top-level throws can be achieved. It’s very technical; it’s like a different language from the discus and shot. If it’s what you want, and you’re willing to be patient to do the volume of training to make up for lost time, I’ll help you after your shot or discus workouts.” “Thanks, Coach.” Now, in this situation the question arises, what does the coach do next?

COACHING STRATEGIES Stage I: Multiple Turns Drills and Preliminary Winds The first month, coach the two basic ham- mer throwing technical skills separately: 1. Correctly executed sets of multiple heel/toe turns 2. Sets of preliminary winds. These skills can be taught interchange- ably and with differing emphasis depending upon the speed of skill acquisition (Please note that technique descriptions are for the right-handed thrower). I believe that the coach who does not take the time to coach the two basic ham- mer throwing skills patiently, correctly, and thoroughly using sufficient time employing out of the circle hammer throwing drills before placing the thrower into the circle to throw, will have to deal with the following flawed technique consequences in their hammer throwers: APH I Possibly never completely dispelling OGR T the conflict of discus throwing footwork PHO T patterns with hammer throwing technique. SPOR I OF Unnecessary delay in learning ham- mer throwing rhythm results from coach-

LEE/IMAGE ing the turns segmentally (one, two and Y

KIRB then three) rather than holistically with

FEBRUARY 2010 techniques 29 COACHING COLLEGIATE HAMMER THROWERS FROM SCRATCH multiple turns as described. winds in coaching the turning drills. Preliminary winds will be I Serious footwork and body position technique errors that introduced into the turning drills after they are adequately mas- obstruct the acquisition of correct hammer throwing turning tered with separate instruction. patterns invariably occur when the thrower is coached to throw I The objective from the start is to develop technically correct the hammer from the circle too early. The thrower will instinc- turning rhythm, which can be acquired by placing the hammer tively disrupt his footwork and turning rhythm, usually in the on the ground to the right and behind the thrower and initiat- penultimate turn before the release phase, in anticipation of ing the hammer’s movement by simply using walk-around and delivering a powerful release for maximum distance, an invol- wrap-around entries into the turns. (See end note 1.) Hammer untary reaction firmly established from previous coaching in throw turning rhythm is also more effectively achieved when the shot put and discus. the hammer is always released, not thrown, at the end of every multiple turn drill. Multiple Turns I An additional effective coaching strategy for teaching I Use of a fully extended aluminum crutch with the handle beginners correct hammer throw turning rhythm is the use of adjusted for the thrower’s arm length (Figures 1. and 2.), to shorter, heavier hammers (approximately 36 to 39 inches long, teach correct hammer throwing posture, the hammer’s key 5 kilograms or 12 pounds for females; 18 pounds for males). The orbital positions, and the corresponding technical heel/toe implement is swung between the legs then off to the right, and placements of the feet to execute technically correct multiple pushed across the front and around the left into correctly exe-

Figure 1 Figure 2

hammer turns. cuted multiple turns with release. I Since the crutch is a temporary implement for initially teaching hammer throw footwork and can not simulate pre- Preliminary Winds cisely the rhythm of and technique, do not use preliminary I Use a 4-kilogram hammer (for beginning men) or a 3-kilo- winds with the crutch or release it at the end of a set of turns. gram hammer (for beginning women), introduce the thrower to The use of a crutch for teaching hammer throw posture and appropriate hand protection and instruct the thrower how to footwork was conceived by coach Connor McCullough Sr. correctly grip the handle. whose son did not throw the hammer from a circle for the first I Teach the thrower the effective basic beginning stance and year of his learning the mechanics and rhythm of the event. biomechanical movements for performing preliminary winds Walter Henning was not introduced to throwing the hammer (Youri Sedykh technique). Stylistic/rhythmical additions to the from a circle until after one month of working on turning in preliminary winds or a possible toe turn entry may be intro- winding drills. duced later. I When the thrower is able to execute sets of six or more well balanced consecutive heel/toe turns using the crutch, intro- Stage II: Integrating Preliminary Winds into Multiple Turns duce a 4-kilogram (males) or a 3-kilogram (females) practice I (When the coach determines the thrower can execute ade- hammer for mastering sets of up to 12-15 multiple turns, using quately sets of five preliminary winds (both right-handed and left hand, right hand, both hands and occasionally some sets of left-handed) establishing a consistent low point at approxi- hammer turns in the opposite direction. Using lighter than the mately 7 o’clock for the right-handed side and five o’clock for standard weight hammers during Stage I facilitates and acceler- the left-handed side, the thrower is ready to integrating the pre- ates skill acquisition through a greater volume of skill repeti- liminary winds with each or both hands into sets of multiple tions and less dependence on physical strength. turns drills from two preliminary winds executed on a suitable I During this introductory stage do not use preliminary surface which allows up to 15 multiple turns. Some practice in

30 techniques FEBRUARY 2010 HAROLD CONNOLLY PHOTOGRAPH winding and turning for the thrower’s opposite The standard preseason weight training conditioning exer- side accelerates the skill acquisition for the domi- nant side. cises are, of course, essential for all throwers. I would, I At this stage some beginning throwers may be however, suggest that the volume, poundages, and intensity able to continue hammer skills acquisition using the standard weight hammer or a hammer closer be somewhat reduced for the beginning hammer thrower. to the standard weight.

Stage III: Throwing the Hammer from the Circle I Throwing of the hammer from the 7-foot circle should not pound weights. be initiated until the thrower has acquired sufficient hammer During the indoor season if the majority of the weight throw- throwing skills to execute from two preliminary winds sets of ing training is performed with a little longer weight it makes the 10 to 12 rhythmical turns in a straight line with the hammer weight throwing technique significantly more hammer like, after release landing in the throwing sector. Technical mis- resulting in better weight throwing and an easier, quicker tran- takes acquired throwing from the circle prematurely (e.g. in sition to the outdoor hammer throw. winding, turning, and muscling the release for maximum dis- 6. Olympic weight training equipment tance) are very difficult to correct. Practicing hammer throw- The standard preseason weight training conditioning exercis- ing from the circle should not be initiated until at least one es are, of course, essential for all throwers. I would, however, month has been devoted to Stages I and II, Basic Hammer suggest that the volume, poundages, and intensity be some- Throwing Skills Training. what reduced for the beginning hammer thrower. Given the large volume of drills and throws needed to acquire successfully EQUIPMENT AND APPLICATION RATIONALE the different rhythm and movements of the hammer throw, the 1. Two adjustable aluminum crutches with foam rubber armpit pads aspiring thrower will need additional energy beyond that Placing the arm pit pad of an adjustable aluminum crutch required for advancing his primary event(s) performances. firmly against the sternum, extending the arms on either side of the crutch to grip the adjusted crutch handle so that both arms CLOSING COMMENTS are fully extended and the shoulders are concave will facilitate I The hammer throw is a rhythmical, high-speed event. As learning correct head, shoulders, alignment and effectively the Russians have affirmed since the 1970s, “If you can’t throw a inhibit the thrower from head/shoulder leading while learning light hammer world-class distances, you will not throw the hammer throw turns. competitive weight hammer world-class distances.” 2. Three each of the following weight training hammers : 3-kilogram, 4-kilogram, I The positive influence on improved hammer throwing per- 4.5-kilogram, 5-kilogram, 5.5-kilogram, 6-kilogram, 6.5-kilogram, 7.260-kilogram, and formance from training concentration primarily on acquiring 18 pounds (See End note 2.) increased strength and power is negligible when contrasted Using multiple weight hammers in the training (with .5-kilo- with emphasizing expending greater energy on drills and gram weight differentials) thrown in sets of three accelerates the throwing to acquire high-speed, rhythmical hammer turns. acquisition of optimal hammer throwing rhythm. The objective I Different from the shot put, discus, and javelin there is is to prevent the disruption of rhythm that frequently occurs nothing technically to be gained from making a throw with the when a thrower has to adjust to a 2-kilogram increase in weight hammer that takes you out of the circle. Such a throw is a tech- when throwing the next implement. The transition of optimum nically detrimental waste of energy. throwing rhythm from implement to implement is facilitated I For the right-handed hammer thrower, the landing of any when the weight differential between sets of hammers is .5 kilo- throw that is not within the throwing area from the middle of the gram. In addition as the thrower fatigues the heavier hammers full official sector (34.92 degrees) to the left side sector line (and are eliminated among the sets being thrown. area of 17.46 degrees) is a technically inferior throw. Such a nar- 3. Four Connolly Hammer Trainers row landing area for an optimal fair throw adds a significant tech- These soft landing training implements are useful substi- nical challenge to the technical skills for throwing the hammer. tutes for regular hammers when field turf damage or more Additional DVD descriptions and illustrations (video and stringent safety concerns are hammer training issues. In addi- stills) for this article may be acquired through a request e-mail tion, they afford the thrower potential opportunity to throw on to: [email protected]. a non-hammer throw outdoor or indoor training site where otherwise the thrower would be prohibited from the throwing END NOTES a regular hammer. Go to Web site: www.hammerthrow.org. Click on Hammer 4. Three 20-pound iron throwing weights with removable quick link Throw Coaching Guide, click on Coaches Manual, scroll to Using the removable quick link a standard 20-pound iron pages 21-23. weight can be easily adapted with the addition of a shorter wire For more information on .5-kilogram weight differentials in to become a heavier weight training hammer for a specialized Gillette Training Hammers, removeable 2-inch quick links and specific hammer throwing rhythm/strength gaining multiple 26-inch durable nylon cord looped wires, go to Web site turns drill. www.ontrackandfield.com. 5. Two additional removable 2-inch quick links and two 26-inch durable nylon cord looped wires Harold Connolly is the 1956 Olympic Champion in the The use of these hammer throw/weight throw length Hammer and the first American to throw over 200 feet. A gradu- adapting devices allows the coach to easily add two or more ate of Boston College and former world-record holder, he is the inches to the 16-inch standard length of the 20-, 25-, and 35 - publisher of Hammerthrow.com.

FEBRUARY 2010 techniques 31 Altitude everyone can use BY SCOTT SIMMONS

MY BELIEF IS THAT IN ORDER TO MAXIMIZE THE potential of any given athlete, every training factor con- tributing to their performance should be considered and employed. There are numerous examples, however, of ath- letes who have achieved exceptional success while omitting certain components of training that most other coaches would consider essential. There are great athletes who have performed well on low mileage plans. There are athletes who have excelled without including long runs or core work Mor plyometrics in their training. There are also examples, although fewer and fewer every year, of world champions who have never used altitude in their preparation. I believe that even though high-level success can come with these omissions, those athletes would have per- formed even better with their thoughtful inclusion. And the effective use of altitude is one component every coach should use, and, indeed, is one component every coach can use in their own programs. Yes, even you. OK, before some of you move on to another article in this magazine because your team does not reside in Colorado, indulge me and let me explain how and why.

WHAT WE KNOW AND WHAT WE THINK WE KNOW A review of the research on altitude training indicates, for the most part, that altitude exposure facilitates the APH OGR T production of and the increase of red blood cells and their oxygen carrying component hemoglobin resulting in an A PHO improvement in performance results. I think it is impor- TFCCC tant to point out right away that coaches, like Dr. Joe Vigil,

who have been using altitude long before science sup- MIKE CORN/US

32 techniques FEBRUARY 2010 ported its use with data, knew that altitude benefited the per- cant altitude. formances of long distance runners. Indeed, they believe that Taking a step back, we had established a very good historical there are many adaptations that take place as a result of the blood profile baseline for my wife that consistently showed her hypoxic, or oxygen-poor, condition athletes experience at alti- with a red blood cell count in the low range for average females, tude in addition to blood changes. However, up unto this but with very healthy serum ferritin levels. Serum ferritin is a point, the focus of research on altitude has mainly been on test that measures a protein that indicates the storage of iron; blood adaptations. iron being essential in the production of healthy red blood cells. What might these other adaptations to living and training at Low RBCs, high iron. I thought to myself she’s got plenty of altitude be? Possibly they could be changes on the cellular level room in her blood for new red blood cells; and she has plenty of or adaptations with the functions of metabolism. There could iron available to produce them. All we need is a stimulus to be actual adaptations at the mechanical ventillatory level in the begin the production and we can expect an improvement in lungs and in the muscles of the diaphragm. The point is, howev- performance. We need altitude. er, that blood change is our one focus now, but shouldn’t be, So, while only living at 2,231 feet, our only option was to and probably will not be, moving forward. invest in an altitude tent. We purchased a used Hypoxico gener- Research indicates that upon exposure to altitude the kidneys ator and tent system and proceeded to put it together over our detect a reduction in blood oxygen and immediately begin pro- bed. Looking back at the research, we decided to begin with a ducing a hormone called erythropoietin, better known as EPO. six-week period of altitude exposure where she would be in the It is important to point out that EPO is always being produced tent for 12-16 hours a day with an altitude equivalent of 9,500- at some level, but the altitude stimulus causes a significant feet. Yes, she was in there for that many hours. She was a big spike in EPO that stays elevated, depending on many factors, sleeper when training hard and would sleep 10-12 hours per for a number of days before returning to its original baseline. night with two- to four-hour naps in the afternoon. She was in This EPO surge stimulates the bone marrow to begin the pro- there a lot. duction of new red blood cells. After paying $5,000 for the system and her sleeping six weeks The time it takes an average red blood cell to be released as a at altitude, what were the results? No significant change at all. mature cell into circulation once EPO has combined with stem Not one. Red blood cells, hemoglobin and hematocrit did not cells in the bone marrow is about 10 days. An average red blood significantly increase. The only significant change was a reduc- cell then lives for about 120 days. This increase in red blood tion in serum ferratin. We were not happy. cells (RBCs) and hemoglobin (HGB) contributes to an increased Not one to give up and already having $5,000 invested in this oxygen carrying capacity in the individual and, therefore, an effort, I researched basic physiology and critically analyzed the increase in aerobic performance. studies and started to learn. What I began to realize about alti- Most research supports this although there is much disagree- tude was that it was not a powerful foreign drug-like stimulus, ment over the best practices of how high of an altitude to use, but caused a simple, natural and basic physiological adaptation how long to use it and the longevity of the improvement in per- – just like every other training stimulus that we use. formance. I want to point out here that most of the studies on In the physiology books, I learned about the timeline of red altitude used similar protocols. Studies such as those done by blood cell maturation. In the studies, I discovered that the Wehrlin et. al (2005), Telford et. al (1996), Adams et. al (1975) increase in EPO production as a result of altitude exposure and Daniels & Oldridge (1970) used between six and 18 subjects and spent two to six weeks at alti- tudes ranging from 7,500 feet to 8,200 feet and included pre-study blood and performance tests followed by post-study blood and performance Research indicates that upon tests within one week of the altitude stimulus. The results of these studies were fairly similar as well. The average athlete showed some exposure to altitude the improvement in performance along with an increase in blood profiles. However, the researchers found that the results may have been kidneys detect a reduction in confounded by detraining of the athletes who were running slower at altitude, along with a loss of adaptation to heat and humidity. Most studies also contained individuals who were considered blood oxygen and immediately non-responders. A GIRL IN A TENT begin producing a hormone My first experience with using altitude to improve performance came in 1999 when my wife and I moved to Brevard, North Carolina, with called erythropoietin, better a focus on her pursuing her running career. Brevard is a beautiful small western North Carolina town situated in the mountains of known as EPO. Transylvania County known as the Land of Waterfalls. Brevard, however, is not at a signifi-

FEBRUARY 2010 techniques 33 ALTITUDE EVERYONE CAN USE begins immediately upon exposure but tapers back to normal faster human beings. Speed is not the forte of humans. levels within a period of seven to 14 days. Seven to 14 days. I Intelligence and endurance are. So how might this altitude have to say this twice. That meant that after two weeks, Petra’s stimulated EPO production phenomena serve the survival of kidneys were no longer producing EPO above normal levels. an individual or a species? The last four weeks in her altitude tent were probably not ben- Well, let’s think about it. Again, it is not likely or practical that eficial at all because the EPO stimulus was only one single it would be for the purpose of performance. But over thousands short-lived phenomena. That meant that the studies them- of years of humans living in a very dangerous physical environ- selves were of a single stimulus too and their results only indi- ment where bodily harm often resulted in severe blood loss, cated what changes occurred with a single EPO surge with its such a phenomena makes since. Attacked by an animal or taper over a matter of days. That’s sort of like doing a study to another human, or hurt by the dangers of the natural world, an attempt to prove the value of long runs by having subjects do a individual begins hemorrhaging. What happens next? The kid- single long run. That’s not how we construct training programs, neys detect a drop in arterial oxygen due to the blood loss and

I thought, so that’s not how we should construct an altitude immediately beef up the production of EPO. The EPO, in turn, exposure protocol. stimulates the production of new red blood cells, which hope- Just like a training plan, I put together an altitude protocol fully are produced in time to save the individual. that cycled the stimulus allowing for a break before stimulating the system again. This time we had her in the tent at the same THE SILLINESS OF NON-RESPONDERS altitude, 9,500 feet, for the same number of hours, 12-16 per Going back to the scientific studies, we remember the out- day, but for only three consecutive days before having a five-day of-place “non-responders.” In those studies, researcher found period with no tent at all. What happened at the end of six that a few individuals did not have any significant improve- weeks? The first significant change in Petra’s profile in three ments as a result of their time at altitude and some actually years of testing! experienced decreases in ability. Initially, the researchers Petra’s RBCs increased from 3.91 to 4.27. Her HGB went assumed that not all people could have a positive result from from 13.1 to 14.0 and her HCT improved from 38.9 to 41.4. altitude exposure. This never really sat well with me. It just And her serum ferritin rebounded from 36 up to 50. What’s didn’t make sense. And I think in light of the narrow focus of more, soon after, she enjoyed a 32-second personal record in those studies – one extended period of exposure to altitude the 3,000-meters. with only one initial EPO surge tapering off over time – it is not surprising that some subjects did not have the improve- A FEW THOUGHTS ABOUT THIS PROTOCOL ments in blood profile or improvements in performance as As with all physiological adaptations, I have to ask myself, the others did. “What is the biological need for such a thing to occur?” I do not The extreme analogy I use is what if a high school coach took believe that very many of the adaptations we observe as a 50 incoming freshmen and had them begin to train at 100 miles result of distance training were actually intended to make us per week? Any sane coach would say the majority would be sick

34 techniques FEBRUARY 2010 MIKE CORN/USTFCCCA PHOTOGRAPH and injured with only one or two actually surviving, though QUEENS UNIVERSITY OF CHARLOTTE – A HIGH ALTITUDE TRAINING MECCA? those few probably would excel. Would we say 98 of these So I promised you useful information on using altitude wher- young runners then are non-responders to high training vol- ever you may coach and hopefully you have gleaned something umes? Of course we wouldn’t. We would know that the training so far. Let me take it a step further and explain how we have stimulus was not correct for the development of those runners. integrated altitude into our training protocol at Queens And the few who survived and excelled were extremely lucky University of Charlotte in Charlotte, North Carolina – another and genetically gifted. But with the correct stimulus and a sen- city that is not at a significant altitude. sible progressive training program, many of the lost 98 will Believing what I believe about altitude protocols, how could I progress and maximize their potential. I believe the same thing not attempt to apply my ideas to my collegiate team? After exten- has occurred with altitude training. sive research and footwork, I discovered that Charlotte is less Indeed, all participants, except for the rare individuals with than 130 miles from Beech Mountain, a ski resort that happens to complicating health issues, in published studies do show be the highest city in the United States east of the Rockies at increases in EPO with exposure to altitude although less than 5,500-feet. The highest beds for rent I have found are on top of that of the responders. But if we consider that in all of those studies there was only one extended but tapering EPO production period, it is not surprising Beginning last year, we put our cross some subjects did not improve performance. The question to ask is, “What would the results have been for the non-responders if they would have country competition schedule together to had recurring EPO productions over a longer peri- od of time?” Even though most “non-responders” allow for our pre-season camp, three had smaller increases in EPO production than the responders, the point is that they still had positive significant responses. They did respond. meets, and fall break to take us up the 7,000-FEET OF FASIL BIZUNEH mountain for repetitive short stays that My wife’s altitude tent was my first opportunity to use altitude effectively, but not my last. I began coaching Fasil Bizuneh in the summer of 2006. Fasil resulted in the entire team on average had never trained at altitude, having been born in Germany as his parents were emigrating from Ethiopia, yet believed he had a genetic propensity experiencing blood profile improvements for altitude adaptation. I’m not one to disagree with the positive self-affirming beliefs of my athletes. commensurate with the limited stays … That’s where the magic sometimes happens. Fasil moved to Bristol, Virginia that summer after spending a few years with Bob Sevene and the Team USA Monterey Bay group in California before its demise. I’ll state right here that I do believe his progression in performance over the next four years can largely Beech at 5,600 feet. Boulder, by the way, sits at 5,400 feet. be attributed to a progression in training. But the contribution Beginning last year, we put our cross country competition of adaptation to altitude cannot be denied. schedule together to allow for our pre-season camp, three Just like Brevard, Bristol, while at the doorstep to the meets, and fall break to take us up the mountain for repetitive mountains, is not at a significant altitude. But Fasil agreed to short stays that resulted in the entire team on average experi- use the tent. We set up a protocol almost identical to the one encing blood profile improvements commensurate with the that my wife had successfully used years before and, after limited stays, as well as facilitating three individual NCAA titles eight weeks, we were pleased with its results. Fasil had PRs of for Queens University of Charlotte. 13:51 for a 5-kilometer and 28:46 for 10-kilometer coming out What’s more, I discovered that Roan High Knob, a state park of school at Arizona State University and hadn’t improved also in North Carolina, happens to be at 6,200 feet, provided us post-collegiately. a great altitude stimulus venue during fall break. Are these After six weeks of altitude tent exposure of 9,500-feet for 12- weekend stays as effective as longer stays at altitude? Of course hours per day for three to four consecutive days with five to six not. But just like any other training stimulus, the inclusion of days of rest, Fasil had significant blood profile improvements. altitude training for Queens adds to other crucial training com- He improved his RBCs from 4.67 to 4.95, HGB from 14.2 to 15.2 ponents helping maximize the potential of our athletes. Be cre- and HCT from 40.8 to 44.5. That fall he ran 13:55 on the roads to ative. Consider how and when you can use altitude to benefit finish second at the US 5-kilometer championships. your athletes and your team. His belief in his ability to respond to altitude increased as well and we moved him to Flagstaff to use a similar protocol Scott Simmons is the head cross country and track coach for living at altitude with three-day exposure breaks in Flagstaff. Queens University of Charlotte and coaches the American Distance His blood profile improved to even greater levels and after Project. He is the co-author of Take The Lead: A Revolutionary moving to Flagstaff he posted a 1:02:20 half-marathon and a Approach To Coaching Cross Country and this article is an excerpt 27:50 10-kilometer. from his soon-to-be-published book Breakthrough.

FEBRUARY 2010 techniques 35 T

36 techniques FEBRUARY 2010 THE PURPOSE OF THIS ARTICLE IS TO STIMULATE strikes his or her opponent first. The basketball player attempt- reflection regarding pole-vault technique with regards to bio- ing a dunk over a formidable opponent will only be successful if mechanics and my interpretation of Petrov’s technique. I will he/she essentially beats his/her opponent to the basket. The describe technique for a right-handed vaulter. professional wrestler can avert being clotheslined by achieving It has often been pointed out that the most important goal of a powerful position and perhaps even clotheslining his/her the pole vault is to move the pole to vertical. Ideally, the vector opponent instead. force directed upon the pole should be perpendicular to the If the vaulter’s pole hits the back of the box before initiating pole. Several factors will go into moving the pole to vertical. the takeoff, the pole will start to clothesline the vaulter and 1. The length of the pole. make the vaulter rotate towards the pole before the pole has 2. The stiffness of the pole. started to rise to the vertical plane. In order to get the pole to T3. The speed and direction (velocity) of forces placed upon rise to the vertical plane, compensatory movements must be the pole. made to salvage the vault. One of these is a strong bottom arm 4. The angle of the pole to the runway at takeoff. to keep the body at a more perpendicular angle to the ground, 5. The horizontal distance from the takeoff point to the verti- thereby blocking the swing, and maintaining a lower center of cal plane. mass to allow the pole to move to vertical (The Metronome 6. The additional forces added from centripetal force and Theory). Another technique is to hang and/or drop the lead leg muscular activity on the pole. (double leg swing), again maintaining a lower center of mass, 7. The location of the center of mass prior to the switch-point and a more perpendicular position to the ground. This also (the roll-over point where the pole must get to in order to move blocks the swing and movement to inversion. to the vertical position without stalling). Whereas these techniques will allow the vaulter to move the In order to maximize the angle of the pole to the runway at pole to vertical, the swing and inversion is not as effectual, and takeoff, the takeoff step is placed under a plumb line from the the vaulter has a difficult time “catching the ride.” The effect is top arm to the takeoff toe in full extension. Much of the contro- shown in the vaulter requiring a tuck to invert, and often “pass- versy regarding where this takeoff point lies is due to concepts ing the pole” (coming off the pole at a poorer angle especially of the free takeoff and pre-jump. Unfortunately, what is often after the pole has straightened). lost in the arguments regarding the takeoff step is the most Therefore, to prevent the compensatory movements as dis- important goal, to move the pole in a vertical direction without cussed, a perfect approach and take-of must be achieved. As loading the pole prematurely. Petrov once stated, “A pole vaulter, is in fact, born in the last It is often argued that doing a pre-jump, or actually traveling steps of the runup …” in the air before the pole contacts the back of the box, is the When discussing the approach, several key concepts must be best way to achieve this goal. However, the horizontal distance remembered: Run with a tall upright posture, with consistency, from the takeoff point to the vertical plane is increased in this rhythm, cadence, and efficiency of movement. The genius of scenario. Petrov lies in his developing a technique, which allows the pole I submit that ideally the vaulter should takeoff either at the to work with the vaulter during the approach, plant and takeoff. plumb line or at most 2-4 inches behind (5-10 centimeters), to The lowering of the pole in a gradual fashion, timed-up to start maximize the size of the angle of the pole to the runway at take- at about a six step mid-mark, to match the acceleration of grav- off, and optimize the direction of forces placed upon the pole. ity (about 9.8 meters per seconds squared), again is genius. Now let’s build upon the first stated goal of moving the pole Lowering the pole in this manner makes the pole almost to vertical. The second-most important goal is to “catch the weightless, and therefore allows for a less strained run, efficient ride” or cover the bend of the pole. The ideal is to move the posture, and minimizes braking forces coming into takeoff. As pole upward at takeoff, creating an almost immediate high bar the pole drops, this forces the cadence of steps to quicken while APH from which to swing and invert before the pole has recoiled. maintaining velocity. An inefficient plant action will cause a OGR T Herein lies the importance of the approach run, planting decrease in velocity coming into the takeoff, and often force the T PHO action and takeoff. vaulter to takeoff under. SPOR

OF The vaulter will only be able to optimize his takeoff if the Typically a sprinter’s stride length will increase as he/she extension and impulse at takeoff is initiated just as or before the continues to accelerate. As the vaulter comes into his/her last 6 LEE/IMAGE

Y pole has hit the back of the box. Let’s use several analogies. The steps, the cadence increases to allow for a powerful and bal-

KIRB counterpunch in boxing is only effective if the counterpuncher anced position at takeoff. Unlike the sprinter, the pole andcatch the ride by Spencer Chang, M.D.

FEBRUARY 2010 techniques 37 MOVE THE POLE vaulter’s last six strides maintain length, except that the penulti- also incomplete. That is, the vaulter might not be timed up ade- mate stride is slightly longer, and the last stride is slightly short- quately with the arms, body, and legs, and rigid enough to er. An efficient fast planting action is required to hit the optimal direct the force to move the pole upwards. positions timely. Unlike the long jumper, the vaulter will jump In effect, if the vaulter takes off perfectly, one should see the top with less amortization at takeoff. The takeoff leg should be of the pole move up after takeoff rather than in and only horizon- nearly straight, with contact only slightly ahead of the center of tally. This minimizes the early bend on the pole and allows a high- mass. Alan Launder has likened the takeoff leg to almost like er bend and more room to swing. If the pole bends early, it will being a pole in and of itself. I would like to compare the takeoff recoil early, usually before the vaulter can catch the ride. With an leg to a stiff pogo stick because a springing action does occur. ideal takeoff the vaulter creates a high bar of support from the Whereas the long jumper tries to minimize the rotational pole, and a natural swing and inversion should then follow. There forces moving the torso forward after jumping by hitching or is no need to block the left arm or lead leg to move the pole to ver- hanging, the vaulter should capitalize on these forces. Keeping tical. The vaulter gets into inversion quicker, and while doing so, the center of mass higher on the second-to-last left and penul- creates more bend and energy into the pole and keeps the pole timate step relative to the long jumper, the vaulter has a slight- bent long enough to cover the pole. Ultimately, the vaulter catches ly flatter takeoff, but optimizes the pole angle to the runway, the ride, covering the pole before the pole recoils. and is more likely to takeoff freely while minimizing decelera- A common error is to make an observation that a vaulter has tion at takeoff. The natural rotational forces that occur with an done a “free takeoff” because the pole is unloaded, but actually ideal takeoff, allow the pole to be has not moved the pole in a vertical pushed to vertical (up and forward), direction at the initial impulse. These preventing rotational forces of the vaulters jumped up and into their vaulter towards the pole before the excessively bent and shock-absorbing pole moves upward. This does not left arm with the top arm being passive mean that the vaulter tries to exces- as well, and so have moved their hips sively lean into the pole or push close to the pole right after takeoff. The excessively forward at takeoff. In vertical impulse is absorbed at takeoff, fact, the goal is to impulse vertically and an effective swing is lost. I believe down with the takeoff leg and up this is a mistake. simultaneously with the arms, and let physics take its course. The end MAXIMIZING IMPULSE result is a forward and upward Let’s look further into this concept of impulse. impulse at takeoff. I believe that to To move the pole upward at take- maximize this impulse the following off, the vaulter must direct a power- things must happen. ful impulse through the takeoff leg, 1. Well-balanced run-up, upright body, and arms. The right heel and tall posture. punches upward towards the but- 2. Well-timed up pole drop to main- tocks, rather than reaching forward tain posture and positioning for a good and up. If the vaulter kicks the right takeoff. Increase the cadence of the foot forward (heel forward and up), run to match the pole drop and main- this can shift the hips in front of the tain posture. arms, making it more difficult to 3. Tall up-step on the second-to-the- push the pole to vertical. This is like last left step. trying to push a car up a hill while 4. An efficient plant mechanism to leaning backwards. If taking off on allow for a quick last step. or slightly out (5-10 centimeters), the bottom arm can be 5. Taller penultimate step, with less settling compared to a incorporated to resist upwards without blocking. The impor- long jumper. (Closer to the first phase of a triple jump). tance is to resist the left arm immediately in an upward direc- 6. Takeoff leg should be only slightly ahead of the center of tion such that the left hand is directly vertical and above the mass at touchdown. left shoulder. When the left hand lies in a plane in front of the 7. Shorter amortization period, as compared again to a long left shoulder, this constitutes a block in the swing. If the jumper. vaulter’s grip is wider than shoulder width apart, the left arm 8. Takeoff point 5-10 centimeters behind a plumb line directly must bend in order to prevent blocking the swing. The left arm under the top hand. can go nearly straight if using a shoulder width hand-hold, and 9. Use of both arms resisting upwards through a simultane- the shoulders will maintain a more square posture perpendicu- ously directed impulse from the jump leg, right leg heel punch lar to the runway. It is easier to swing as if on a horizontal bar and knee drive. when the shoulders are square. 10. Full extension of takeoff leg, plantarflexed ankle, and The vaulter will get picked, ripped off the ground, or clothes- extended top arm towards the center over the head. lined if taking off under, or having a long amortization time at 11. A forward and upward directed impulse, straight into the takeoff (low takeoff, long contact time, excessively bent takeoff pole with square shoulders. leg, or long reaching step). Incidently, if the penultimate step is 12. Chin level at impact (no looking down) and focus of eyes too low, the takeoff will be too low, with a contact point often must move upward rapidly with the arms. well in front of the center of mass. Frequently, the impulse is 13. The torso maintains a near perpendicular position to the

38 techniques FEBRUARY 2010 KIRBY LEE/IMAGE OF SPORT PHOTOGRAPH ground just after takeoff. chairman, says that mastering the approach run, pole drop, and From the very start, the posture must be upright. Once one plant is what sets the best of the elite apart from the rest. A leans forward, the pole carry angle tends to lower, and obvious- vaulter can be unbelievably fast in a sprint. However, if the ly too soon. This causes the pole drop to start too soon, and mechanics of the approach run, pole drop, and plant are ineffi- causes excessive strain on the system forcing a more reaching, cient, the vaulter will not enter into the top tier in the world. grabbing run to prevent “falling on one’s face.” The run It is critical to be able to come into takeoff in a tall, upright becomes inefficient with decelerating type of steps, and as the position with good posture. A longer reaching stride equals a pole lowers more, each counteractive step reaches further. The lower center of mass, more bend in the knees and hips at end result is a takeoff that is low (because the run has a lower ground contact, more plantarflexed ankles, more deceleration, center of mass, and the takeoff step is far in front of the center longer amortization period at takeoff, greater chance of taking of mass, often with a leaning back posture). The takeoff step is off under, and getting picked at takeoff. commonly under, and moving the starting step back makes the On the other extreme, a late pole drop initiation can also be entire approach worse. detrimental. Typically, the pole drop starts around the 6 step For consistency of approach, the first two steps are to break mid-mark. If it starts at the 4-step mid-mark, the vaulter will inertia. There should be no hop or skip step to start as these have to force the bottom arm down to steer the pole into the can vary especially when the vaulter is excited with adrenaline box. A well timed up pole drop allows the vaulter to actively during competition. move both arms upward at takeoff. A late drop initiation forces Vaulters who have had early pole the bottom arm to pull the pole down drops and have been successful (rela- into the box. This is opposite of the tively flat pole carries) have only done From the very start, the desired effect, i.e. to impulse the pole so with usually wider grips and allow- upwards at takeoff. ing the right hand to drift more posture must be upright. It is better to watch a mid from the behind the hip for a better balance 6-step mark to watch these mechan- point. However, posture is still typi- Once one leans forward, ics in action. This is where the pole cally upright which is of utmost the pole carry angle drop occurs, and the cadence importance. These vaulters some- changes dramatically. The vaulter times will do better with lighter poles, tends to lower, and obvi- could be striding and reaching into i.e. carbons. They also seem to excel the 4-step mid-mark to hit the mid- in short approaches, and have more ously too soon. This mark, and this could be as equally difficulty with longer approaches. The detrimental as striding and reaching problem with a pole carry in which causes the pole drop to into the takeoff step. the right hand drifts backwards start too soon, and caus- As the vaulter comes into the sec- behind the hip is that an efficient and ond to the last left step, there is a tran- fast pole planting action is difficult to es excessive strain on sition of the hands, now moving in an do. The pole must move a greater dis- upward direction. The trick is to move tance to get overhead, and so it takes the system forcing a the pole slightly forward and up with- longer. The vaulter needs more time out forcing the center of mass too for- to get the pole up overhead and will more reaching, grabbing ward. The key is to allow the right often compensate with a longer last run to prevent “falling hand to transition from the hip to just step. If the last step was shortened in in front of the right shoulder and this situation, the plant would be late. on one’s face.” slightly above. This position is similar Since the last step is typically longer, to the power position in the shot put. it is not uncommon for these vaulters One cannot throw the shot well if it is to take off under, have longer amorti- positioned under and behind, or to zation periods with loaded (bent) poles while still on the the outside of the right shoulder. ground. That is, a free take off is difficult. In effect, the vaulter sets up with moving the pole upwards, It is also important to note that it is nearly impossible to raising the center of mass slightly by holding a tight core as the jump up while leaning forward. pole moves in coordination with the lifting of the right knee. Vaulters who start with a forward lean will sometimes com- By raising the center of mass, the penultimate step can lower pensate by pulling the pole back up, and try to straighten their to set up a jumping takeoff, but does not have to lower that body posture coming into the takeoff. This affects the natural much. Therefore, if there is no tall “up step” on the second to drop of the pole. It is better to be upright from the very start. the last left step, the penultimate will be lower, and consequent- The approach should have a distinct rhythm and cadence. ly the takeoff will be lower. A lower takeoff means, a more acute The nice thing about cadence, is that you can look away and pole to runway angle at takeoff (which is counter productive), a tell if the run-up was good by how the cadence of the run takeoff step well in front of the center of mass, longer amortiza- sounded, the sound of the takeoff step, and the pole hitting the tion period, higher chance of taking off under, and greater back of the box. One can tell if the pole drop is inefficient espe- chance of getting picked at takeoff. cially if the cadence of the run does not quicken, and the last The posture and balance of the planting and takeoff motion step sounds exactly the same as the penultimate step. It should go hand and hand. An efficient planting mechanism is required sound quicker than the penultimate step. to achieve an optimal tall and jumping takeoff position. A good running cadence and good pole drop go hand in hand. In the long jump, there needs to be substantial conversion of Brian Yokoyama, USATF women’s pole vault development horizontal velocity to vertical velocity, although not quite as

FEBRUARY 2010 techniques 39 MOVE THE POLE less horizontal energy is converted to a vertical direction. Whereas this picking effect may accelerate the swing of the vaulter, it will do so at the expense of moving the pole to vertical and slow the “pole speed.” Therefore, the goal is to have as short a contact time on the ground at takeoff as possible if taking off from a position under, or as a free takeoff (5-10 centimeters out). Ironically, the vaulter who takes off from a pre-jump position (~ 30 centimeters out) needs a longer amortization period to jump up to make the pit. This takeoff is much closer to a long jump. However, since the vaulter is in the air prior to the pole hitting the back of the box, there is no picking effect. Nonetheless, there is a loss of horizontal speed, which is made up in blocks in the swing, such as a drop in the lead leg and/or a blocked left arm. To safely make it into the pit, the vaulter must move the pole to vertical. Therefore, the vaulter must direct an impulse generated from the momentum gathered in the run up into the pole at the Figure 1. Contact slight- time of impact of the pole into the back of the box. This impulse ly ahead of center of should be a summation of forces. The forces need to be timed mass at takeoff. Sergey simultaneously. An impulse in the arms followed by an impulse Bubka in practice. in the legs, or vice versa is ineffectual. An impulse from two arms is better than one. An impulse from two arms, takeoff leg, and a right heel punch and knee drive is ideal. This extension should be full, and has been often described as “finishing the takeoff.” much as in the high jump. The takeoff foot plants more in front The vaulter must get right behind the pole in a square, bal- of the hip to allow for a longer amortization period and redirec- anced, and powerful position, and direct an impulse in the tion of energy. Vertical velocity is gained at the expense of hori- direction that the pole must move. zontal velocity. In the pole vault, the pole acts like the planting An ideal takeoff will lead to a near perpendicular body posi- takeoff leg in the long jump and high jump. The pole coverts tion to the ground just after takeoff. This is a consequence of a horizontal velocity to vertical velocity. To maximize this conver- proper approach, takeoff and plant. If the torso is not perpendi- sion, positioning, leverage, and speed are the most important cular right after takeoff, there may be a loss of pole speed. factors. The vaulter must have a tall takeoff. The horizontal Assuming this position was achieved with no blocks in the speed should be conserved as much as possible. However, there swing, this additional space between the vaulter and the pole still must be a jump at takeoff, very similar to the first phase of will allow room for a more dynamic swing. If the swing is not the triple jump. The step should be just slightly ahead of the dynamic, the vaulter may need to tuck to cover the bend in time. center of mass at touchdown (Figure 1). What makes the vault difficult is being able to balance and The longer the vaulter is on the ground, the longer the pole perfectly time the pole rise (the moving of the top end of the becomes loaded on the ground. Moreover, the pole directs a pole upwards coming into the plant) with appropriate position- force on the vaulter rotating the vaulter backwards, the “picking ing for a good takeoff. effect.” The picking effect puts the vaulter in a position such that The optimal way to do this is initiating the plant with moving the right hand up simultaneously as the right foot leaves the ground coming into the second-to-the-last left step. Movement at this point is completely upward. Right knee up, right hand up, body posture up. You’ll notice in Figure 2, that Isinbayeva’s right forearm and right leg are parallel and moving in con- cert. The left elbow is pointing down, and the left hand serves as a fulcrum. The pole tip is at eye level, and the pole carry is high, at the mid-torso. As the pole rises up, her right arm and leg continue to move in unison, as the pole starts to line up perpendicular- ly to the box, with the right hand moving forward Figure 2. Left foot touch down. Pole tip at approximately into that power “shotput” position (Figure 3). A com- eye level. Tall posture with minimal bend at left hip and mon error in this position is to move the pole up knee. In phase movement of right arm and right leg. along the side of the right shoulder or even behind Notice that the right forearm and shin are parallel and the right shoulder. move in unison. Left elbow is down, and left palm point- Utilization of both arms resisting upwards at take- ing up serving as a fulcrum. Pole is high, at the mid- off will improve the impulse at takeoff. This resist- torso level. Yelena Isinbayeva, 5.01 m. ance can be done simultaneously with the jump to improve the impulse at takeoff. However, if the take- off is under, the resistance of the left arm must be done with a bent arm. When under, the left arm can-

40 techniques FEBRUARY 2010 not be straightened completely without some blocking. If the bottom hand lies in a plane in front of the left shoulder, this will block the continuity of the approach, takeoff, and transi- tion into the swing. Therefore, it is important to move the arms in an upward direction, over the head at takeoff. The most powerful swing is that which utilizes the energy and speed from the run-up directly into the swing, without hes- itation or a stop in the continuous chain. From a takeoff point that is on or perhaps up to 5-10 Figure 3. Up step. Rising up tall with a higher cen- centimeters out, a simultaneous impulse with a ter of mass. Notice right arm and leg are still in nearly straight left arm and jump is possible phase and pole is now parallel. Both arms are mov- without blocking as long at the left arm moves ing upward. Right hand is moving into the power up so the left hand lies directly above the level “shotput” position.Yelena Isinbayeva, 5.01 m. of the left shoulder. It is impossible to impulse both arms simul- taneously with the jump if done from a pre- jump position (~ 30 centimeters out). If the vaulter does this, the pole tip will push upwards and miss the bottom of the back of the box. Consequently, the but also catch the ride (Figure 4).Vaulters will realize that when the vaulter has a delayed resistance of the left arm which then perfect takeoff occurs, the rest seems easy and happens quite natu- becomes a block to the swing after the pole hits the back of the rally. For this reason, the approach run and takeoff are the most box. Since there is a loss of horizontal velocity (from a longer important phases of the vault to master, and will ultimately deter- amortization period), to maintain pole speed the vaulter must mine a vaulter’s success. block either the left arm and/or block by dropping the lead leg to keep the center of mass low to move the pole to vertical. In REFERENCES: my estimation, the pre-jump cannot be good as it is a setup for Countless brain picking from elite coaches and athletes to the triple block threat to the swing. The vaulter must first jump include but not limited to: Brian Yokoyama, Giovanni Lanaro, like a long jumper, so there is a block to horizontal velocity. The Vitali Petrov, Bob Fraley, Patrick Licari, David Butler, Jim Bemiller, bottom arm must have a delay in resistance or Tetsuo Hirota, Greg Hull, Todd Lehman, Dick none at all. If there is a resistance, it becomes Railsback, Peter McGinnis, Dave Johnston, a block in the swing. However, if the vaulter Wilson SooHoo, MD, Sean Brown, Mark doesn’t block the bottom arm, he/she often Hannay, Anthony Curran, Tom Martin, Jan does not penetrate into the pit. The lead leg Johnson, Brooks Morris, Dave Nielsen, Dan usually drops after takeoff, again a block in the Pfaff, Steve Chappell, Alan Launder, Joel swing. The main criticism of two elites Flores, Tom Hintnaus, Rick Foster, Andy (Feofanova and Markov) who have utilized this McInnis, Roman Bocharnikov, Jason Graham, technique is that they were not as good at cov- John Shirley, Mike LoBue, Bubba McLean, Tim ering the bend of the pole and catching the Mack, Brad Walker, Jeff Hartwig, Jillian ride. I believe that this is a consequence of Schwartz, John Takahashi, Doug Fraley, Greg taking-off too far out. Duplantis, Daichi Sawano, Ikuko Nishikori, By taking off 5-10 centimeters out, the Russ and Dana Buller, Stephanie McCann, vaulter can impulse up and forward without a Dick Railsback, Ty Sevin, Tye Harvey, Pat load on the pole at takeoff. The impulse can Manson, Rens Blom, Kelly Suttle, Amy Linnen utilize both arms at take-of since the butt plug and basically anyone who would talk to me of the pole will contact the bottom of the box about the pole vault. Sorry if I forgot anyone. as the impulse is made simultaneously. Countless hours of video analysis. Moreover, the left hand can rise up above the Jacoby E. and Fraley B. Complete Book of left shoulder with a nearly straight arm without Jumps. Human Kinetics, Champaign, IL, 1995. causing a block in the swing. With a completed Launder A. and Gormley J. From Beginner takeoff and full extension, the free takeoff sets to Bubka and Isinbayeva too! Your Town up the trail leg into an elastic position to create Press, Inc. Salem, Oregon 2007. a whip in the swing. This leads to a perfect Petrov V.“Unpublished paper”, European transition from approach to take-of to swing, coaches congress, Birmingham, England, 1985. without a kink in the “continous chain.” Discussions with Petrov at the Reno Pole The entire key to the pole vault lies in effi- Vault Summits. ciency of the approach run and pole drop, timed up to allow for a perfect takeoff. With a Figure 4. Isinbayeva has caught Dr. Spencer Chang is the Pole Vault at the perfect takeoff, there are no blocks in the swing the ride, positioned vertical and University of Hawaii and is currently the or continuity of the vault. This will allow the quarter turned while the pole is Sports Medicine/Foot and Ankle Orthopedic vaulter to not only move the pole to vertical, still bent. Isinbayeva, 5.00 m. Surgeon at Straub Hospital in Honolulu.

FEBRUARY 2010 techniques 41 Race Strategy and Tactics Making for the Endurance Events: 800-5000 meters. BY SCOTT CHRISTENSEN

42Movestechniques FEBRUARY 2010 KIRBY LEE/IMAGE OF SPORT PHOTOGRAPH IN TRACK & FIELD AND CROSS COUNTRY, THE RACE IS THE assessment tool that endurance coaches use to determine the present-day fitness of their athletes. Race performance is a com- plex cumulative blend of various physiological variables as well as known and unknown factors that hinder or help race perform- ance on the psychological side of development. In addition, race fitness is influenced by medical pluses or minuses that the ath- lete is currently coping with. Other variables that help determine race performance are nutrition, hydration and sleep issues. The seemingly endless list of variables that the coach and athlete deal with in assessing race fitness eventually reaches a settling point at the actual race itself. Since solving problems and gaining measurable data is about the elimination of variables, one needs to approach a race as one approaches any test, with the best plan Iavailable; one that eliminates variables beforehand and not dur- ing the moments of highest mental and physical stress. Coaches can prepare their athletes for racing by answering these three questions: What are the end-all requirements to be successful in any given race at any given distance? What are the needs of the race and what are the wants of the athlete? What is the most effi- cient means for achieving measurable success given present day fitness? The answers to all of these questions can be addressed with the single question: What tactics of competition should be used today in this particular race to achieve the highest level of measurable success? We can call the racing tactics the action plan of the race. Like most concepts, racing tactics will have a basic structure determined by the race distance itself and an advanced method which will account for the strength of the competition, the weather, the importance of the race, and the strengths and weaknesses in the athlete’s current fitness. All of the races that are included in the endurance running domain are termed combined zone races by physiologists. This term defines the fact that race distances of 800 meters and greater have substantial aerobic and anaerobic energy contri- butions that must contribute to racing success in every runner (Wilmore and Costill 1999). The degree that each will need to contribute is based on the amount of time needed to complete the particular race distance. The endurance events also have a race breakdown that both physiologists and psychologists term the comfort zone and the critical zone (Johnson 1994). These terms interrelate with one another in the basic idea that the comfort zone will be most influenced by aerobic energy system development and the critical zone by the development of the anaerobic energy system of the body. For most coaches, the concept of the critical zone refers to the stage of the race where success or failure is most up for grabs. This is the point that the race is won or lost. Since the critical zone is usually near the conclusion of most distance races of any length, success in this zone is highly influenced by how effectively the athlete handled the comfort zone stages earlier in the race. Endurance race distances in high school track and cross coun- try have a very wide parameter. The 5000 meter distance is 6.25 times greater than the 800 meter distance and the time to com- plete it is more than 8 times greater for most athletes. Due to the extreme limitations of the anaerobic system in humans, the longer the race is reflects a greater duration of the comfort zone in that race. The physical ability to maintain the most efficient running economy during the longer races will be the most important racing tactic during this stage of the race. Running economy in distance running is unique to the events of track and field and it is what separates these events from all others. Sprinters use strength and power in an attempt to maintain

FEBRUARY 2010 techniques 43 MAKING MOVES physically and tactically close at a Figure 1. Mean Time per 100m vs. Distance very fast pace makes the 800 meters a self-selecting race. That 20 is, if one does not have the skill to do it, it is time to move up in race 18 distance to an event with a longer 16 comfort zone. There are three possible 14 approaches to planning and 12 implementing racing tactics in an endurance race. One can advance 10 a plan based on purely biological means. Treat the body like a living

Mean Time/100m (s) 8 machine and ignore the competi- tion, then attempt to get the great- est energy system efficiency possi- 5000 10000 15000 20000 25000 30000 35000 ble. Usually, this means some sort of even pacing throughout a long Distance (m) comfort zone and then a mad dash through the critical zone. a very high but deteriorating velocity as the sprint distances Another scenario is based solely on competition, thus ignoring increase. Distance runners use running economy to maintain the biological issues. It is very hard to maintain a comfort zone their velocity over increasing distances. Table 1 indicates the 100 that ultimately uses too much of the anaerobic energy available meter pace splits for world records from 100 meters to 30,000 and the critical zone becomes a time to simply hang on and meters for men. While the sprinting events are based on a loga- hope the competition is not too close behind. The third sce- rithmic decrease in velocity, events greater than 800/1500 meters nario is based on a combination of the first two and is the most indicate a subsequent leveling off in velocity which shows the effective strategy to implement because it utilizes the concepts 100 meter splits for the 5000 meter world record are not that dif- of comfort zone and critical zone, but it also adds the human ferent from the 100 meter splits for the 30,000 meter world factor that is so important on the psychological side of competi- record. An analysis of Figure 1 indicates the eventual leveling off tion. The implementation of correct tactics for the appropriate of running velocity as race distance increases and emphasizes race distance will be an important coaching point for the the concept of the importance of maintaining the highest run- coach-athlete interchange. It is easier to teach proper tactics for ning economy possible as the races moves to the critical zone. each event than it is to correct improper habits and strategy While every track and field has a comfort zone and a critical during the race. It is important to teach the concept that racing zone to a degree, no other event group besides distance run- tactics are not a one size fits all strategy. All factors for each race ning has such a long lead-in to the critical zone. The most distance and for each competition line-up should be brought effective racing tactic a distance runner can posses is to reach forth in order to be the most effective plan. the critical zone in the best physical and mental condition A look at the events and how to implement race tactics for that is possible under the circumstances. This will ultimately each of them follows: be achieved by a combination of physical skills and develop- 800 meters: The mental cues for this race distance are based ment and the psychological skills most influenced by confi- more around awareness than concentration. Making a good dence and motivation. start from the line calls for great awareness of pace from the While much shorter in duration than the comfort zone, the athlete. The field tends to settle down in this race once the grad- critical zone of an endurance race usually determines the out- ual break occurs on the backstretch. Avoid the urge to suddenly come of that race. As stated earlier, just reaching the onset of collapse to the rail but make a more gradual route that will get the critical zone in the best possible physical and psychological to lane one while eliminating much of the jostling. condition is a key tactical component to any endurance race. From this point front running is an acceptable tactic in its own Once an athlete engages in the critical zone, a new form of rac- right, providing an athlete is definitely faster and stronger than ing begins to emerge that is quite different than maintaining the rest. Otherwise, holding on to a position from which a break the best possible running economy. This is the time of tolera- can be covered is essential (Coe 1996). The physical objective for tion by the body to an ever increasing level of acidosis. This the athlete should be to complete their first 400 meters as close to ability to tolerate decreasing pH levels in the fluids of the body 93 percent of maximum 400 meter pace as possible (Vigil 1995). is developed through unique and well timed training compo- This completes most of the comfort zone of the 800 meter race. nents. However, trained ability and racing application are two The start of the second lap of the race gets the athlete around different concepts. The athlete will have to be in a good position the corner to the break-point again. This is where the critical to apply this development coming off of the comfort zone. This zone of the 800 meters commonly begins. It may be advanta- positioning will not only be based on actual strategic body posi- geous to make a gradual move here or wait until just before or tion in the race, but also on the desire and skill to have to run after the last turn. This will depend on the decision making of the fastest possible velocity of the race near the end of the com- the competitors that are still in contention, and on the ability or petition. Remembering that the 800 meter race is significantly inability to have good quick turnover over the last 100 meters of shorter than even the 1500 meters, a shorter comfort zone is the stretch. The second lap should be about 89% of maximum going to mean a much more intense critical zone. This ability to 400 meter speed (Vigil 1995).

44 techniques FEBRUARY 2010 1500 meters: Since this race takes twice the time as the 800 meters, if mistakes occur, there is enough time to correct them. At world record pace, 1500 meter runners run 29 meters less per lap than the world record 800 meter pace runners do, making the whole race seem less urgent. The high school 1500 meters has a much different start than the 1600 meters. The 1500 meters starts from a curved line on the backstretch and is a free-for-all once the gun goes off as runners attempt to position themselves in the inside lanes. In the 1600 meter race, starting at the traditional start/finish line, the runners are in boxes or alleys and are given the first curve unimpeded before making a break to the inside lanes. The most important strategy for the first lap is to not get pinned for very long along the inside rail. The second and third laps should be safely within the comfort zone of the ath- lete for this race distance Surging and breaks do occur during this portion of the race and the runner should be competition savvy enough to recognize a real break from a false break. To cover every surge and break is very ing to the fastest lap of the race being the final lap. The runner expensive to the energy systems. The last lap of the 1500 must be very careful not to be out of position when a serious meters should be run in the same manner as the last lap of the break or surge is made. Being pinned along the inside rail is 800 meters with the critical zone starting about 300 meters out usually not the place to be when one of these breaks occur, as and decisions made at the start and finish of the backstretch or the runner will have to really surge and tax the anaerobic coming off the final curve. Unlike the 800 meters which has a energy system in the process. The final 200 meters will resem- faster first lap than second, the 1500 meters is characterized by ble the final 200 meters in the 1500 meters as the runners an ever increasing tempo to the finish. enter and leave the final turn. It is important at this point to 3200 meters and the 5000 meters: These two races are the classic look ahead and not be obstructed by lapped runners as the VO2 max races where aerobic power fitness will be the ulti- sprint to the finish occurs. mate physical determiner of success or failure and will ulti- Proper racing tactics and strategy can win races for run- mately carry the runner through the comfort zone. It is ners. Instructions and directions from the coach are impor- important to not run too fast too early in tant in setting up proper tactics as are the these races. The early onset of acidosis pro- many good and varied experiences that the motes the inhibition of muscle tension and athlete will gain on their own through the Table 1. Mean Time per 100 m for leads to rapid discomfort. These conditions Men’s Track World Records tribulations of maturing as a runner. bring accessory organs into play in an effort to keep pace. This will negatively affect run- DISTANCE RATE REFERENCES: ning economy (Vigil 1995). Early laps should 100 9.58 Coe, P.1996. Winning Running. Crowood Press be as evenly paced as possible. Yet, there 200 9.59 Ltd, Ramsbury, Marlborough, UK. Pp. 99-106. should be a guarded watch for an authentic Johnson, B. 1994. Coaches Notebook Cal 400 10.8 race surge from a competitor. The body Poly-San Luis Obispo Publishing, San Luis should be positioned off of the outside 800 12.64 Obispo, CA, USA. Pp. 33-35. [right] shoulder of the leader. In this posi- 1000 13.2 Vigil, J. 1995. Road to the Top. Creative tion in the race a great deal of concentration Designs Publishing, Albuquerque, NM, USA. Pp. 1500 13.73 is needed to maintain the greatest running 86-88. economy possible. Wind is a factor on some 2000 14.24 Wilmore, J. and D. Costill. 1999. Physiology of days. Using the leader to break some of the 3000 14.69 Sport and Exercise. Human Kinetics Inc., wind is effective in energy management, Champaign, IL, USA. Pp. 130-137. 5000 15.15 however if the pace begins to lag, the best runner should take control and push the 10000 15.78 A graduate of Gustavus Adolphus College in pace despite the conditions. 20000 16.93 Minnesota, Scott Christensen has published two The last two laps of the 3200 meters and 25000 17.74 books and multiple articles on training. His the last three laps of the 5000 meters are the Stillwater teams have claimed 9 state titles and critical zones of these races. The tempo of 30000 17.86 three of his former athletes have run under 4:00 the race will increase during this stage lead- for the mile.

KIRBY LEE/IMAGE OF SPORT PHOTOGRAPH FEBRUARY 2010 techniques 45 HIGH SCHOOL FOCUS Aplacetocalltheirown

By Mark Maas

ON THE MORNING RIDE INTO SCHOOL I OFTEN PINCH and frustrations that often accompany working with young myself as I reflect on the journey that brought me into the field people, whose emotions can change in the blink of an eye. of teaching and coaching. My wife sometimes refers to me as One thing I am certain of is that my coaching and teaching “Sammy Sunshine” thinking she is giving me a dig; in reality she have to be unconditional. I am the adult and ultimately success is only reinforcing my outlook on each new day. For 32 years I or failure, though in large part the responsibility of the student- have been a classroom teacher. Thirty of those years have been athlete, is reflected on me. So it is for that reason that our staff spent as a track & field and cross country teacher. The trails, tries to help each individual focus on the pursuit of their own runways, throwing circles, and track have been my extended “personal excellence.” We try to convey the idea that individual classroom. The lessons in technique and subject area may be and team successes are the natural by-product of doing things different, but the need for constant reinforcement, encourage- the right way. Setting and writing down goals, believing in and ment, and motivation remain the same. Just as we sometimes working hard according to our prescribed training methodolo- find some of our most gifted students struggling in the class- gy, supporting teammates by understanding that our team is Oroom, so too we see gifted student athletes who for one reason also their family, and that striving for excellence often leads to or another struggle to find success. No matter what level you success as a natural outcome. are coaching you know what I’m talking about. We’ve all had the Now I understand that the definition of success at the underachiever and we’ve all struggled to figure out a way to flip Division I college level is a different animal than that of high the switch that takes them from fear of failure to the joy of school. I also know that whether you are working with a 16- knowing unbridled success. year-old high school sprinter, a 21-year-old collegiate long jumper, or even an Olympic athlete, they can all fall prey to the WHAT SHOULD A STUDENT-ATHLETE EXPECT FROM A COACH? slings and arrows of self doubt. True success can be gauged by In their book Coaching Mental Excellence, Vernacchia, Meyer the athlete giving a full measure of themselves in all aspects of and Cook list what they call “the identifiable nature and quali- their given sport. They do everything they can to strive toward ties of a successful coach; idealism, enthusiasm, excitement, their own “personal excellence.” Win or lose they will have desire, determination, dedication, care, concern, compassion, achieved a measure of success. and a genuine love for the sport, and the athlete’s career.” As a With the fear of failure come self-doubt and lack of courage high school coach I would have to add to the list the ability to during competition which many athletes seem to have remind myself not to take personally the sufferings, failures, ingrained in themselves. Somewhere between kindergarten and

46 techniques FEBRUARY 2010 BOB MISCHKA/MISCHKAPICS PHOTOGRAPHS the high school years, some young people have been given such BUILDING YOUR TEAM AS A FAMILY an emotional beat down that even the most talented often Our staff believes that one of the best ways to better yourself never reach their full potential. That kind of negativity comes in as a student athlete is to help your teammates be the best they many forms including enabling. can be. As you set goals and create a vision for your own season, mentoring a teammate and helping them do the same can be SETTING GOALS AND CREATING A VISION empowering. Little by little you help that teammate reveal their As with anything you are trying to accomplish, clear goals own unlimited potential and then often something remarkable must be set and a vision of what the student-athlete wants for happens in your own athletic experience. There is a chemistry, a him or herself and the team must be established. On our bond if you will, that is established within the team/family. team each athlete is given a goal sheet to fill out. It must have Sound too idealistic? I have watched it happen over and over clearly stated individual and team goals as well as a plan for again and I believe it is the hallmark of the success we have had. meeting those goals. We ask them to be realistic, but also There is a freedom that comes from helping others reach their include dream goals. The goal sheet must be placed where full potential. I believe it is one step in erasing negative energy they can see it. Our kids often have it in their rooms where it so that when the winds of adversity come howling the athlete is the first thing they see each day. Student-athletes are also will better understand that struggles develop strength and asked to visualize themselves working toward and accom- reveal character. plishing those goals. We practice visualization, focusing on successful completion of each phase of an event or race. STUDENT-ATHLETE ROLE They’ll even picture themselves standing atop an award podi- We believe it is paramount for the student-athlete to under- um. The point is they must strive to get themselves to a place stand that every part of the season is like a journey. The com- where they constantly dwell in the realm of possibility. Their petition, though the focal point is only one aspect. Their role success translates into team success. Their individual victo- on the team is not defined solely by performance, but also by ries are team victories and as it’s shared it becomes conta- factors such as positive role modeling, work ethic, unselfish- gious. Like a gardener sowing seeds for a fall harvest, sharing ness, and leadership. As we often tell them, having a “C” next the seeds of enthusiasm, personal excellence, hope, and to your name doesn’t make you a captain. Likewise, not having greatness leave an indelible mark on a teammate and can that “C” doesn’t mean you aren’t a leader or role model. Within result in a harvest of great performances. the journey we ask them to surround themselves with peo-

FEBRUARY 2010 techniques 47 A PLACE TO CALL THEIR OWN ple who share their vision and are character based. Teaching As coaches we all want our kids to know the satisfaction that the student-athletes to be accountable to themselves and their comes from a job well done after a season of hard work. We teammates is vital. As a coach I want everyone on our team to want them to learn to believe in unlimited potential and then know that what one of us does we all do and are reflected act on it, face adversity and grow from it, understand that strug- upon. Often we hear coaches tell their athletes that they must gles develop strength, and that being a part of a team can give “make sacrifices” in order to be great. Since when did having a you memories that last a lifetime. I am privileged and humbled great work ethic, treating the body like a temple, observing an to coach track and field, the greatest sport ever. Where else can athletic code, and in general doing things the right way turn young men and women of all shapes and sizes find an event into a sacrifice? The student-athletes who are sacrificing are that they can make their own. Does it sound like I’m gushing a those who can’t make a commitment to themselves or to their bit? Pardon the understatement! teammates. They are sacrificing the opportunity to know the satisfaction and joy of team and individual accomplishment. Mark Maas has been Head Boys and Girls Track & Field Coach By having a clear understanding of their role on the team the Whitewater High School in Wisconsin since 1994. His Girls teams student-athlete is more apt to be free to compete unencum- have won 15 consecutive Southern Lakes Conference bered by negative self-induced pressure. Championships and his Boys teams have won 13 of the past 16.

WHS TRACK AND FIELD 2009 GOAL SHEET

Name 1. Your goals should be realistic, but yet high enough to offer a challenge. 2. Set individual and team goals. 3. Set dream goals/ DREAM THE BIGGEST DREAM! 4. Place your goals where you can see them on a daily basis. 5. “DWELL ALWAYS IN THE REALM OF POSSIBILITIES.” 6. “NOTHING POSITIVE COMES FROM NEGATIVE THINKING.” 7. “WHAT WOULD YOU ATTEMPT IF YOU KNEW YOU COULD NOT FAIL?” Please list at least three individual goals:

1.

2.

3. Please list at least three team goals: 1.

2.

3. Please list at least three things you can do to reach your goals:

1.

2.

3. “PURSUE PERSONAL EXCELLENCE RELENTLESSLY”

48 techniques FEBRUARY 2010 2009 USTFCCCA CROSS COUNTRY NATIONAL ATHLETES & COACHES OF THE YEAR

DIVISION I

Angela Bizzarri Sam Chelanga Gina Procaccio Dave Smith Illinois Liberty Villanova Oklahoma State Women’s AOY Men’s AOY Women’s COY Men’s COY

DIVISION II

Jessica Pixler Ruben Mwei Damon Martin Seattle Pacific Adams State Adams State Women’s AOY Men’s AOY Women’s and Men’s COY

DIVISION III

Wendy Pavlus Ricky Flynn Dan Schwamberger Al Carius St. Lawrence Lynchburg WIsconsin-Eau Claire North Central Women’s AOY Men’s AOY Women’s COY Men’s COY

FEBRUARY 2010 techniques 49 DIVISION I 2009 USTFCCCA CROSS COUNTRY REGIONAL ATHLETES & COACHES OF THE YEAR

GREAT LAKES REGION

Emily MacLeod Jeff See Tim Connelly John McNichols Michigan State Ohio State Notre Dame Indiana State Women’s AOY Men’s AOY Women’s COY Men’s COY

MIDATLANTIC REGION

Sheila Reid Andrew Bumbalough Gina Procaccio Patrick Henner Villanova Georgetown Villanova Georgetown Women’s AOY Men’s AOY Women’s COY Men’s COY

MIDWEST REGION

Angela Bizzarri Hassan Mead Gary Wilson Dave Smith Illinois Minnesota Minnesota Oklahoma State Women’s AOY Men’s AOY Women’s COY Men’s COY

MOUNTAIN REGION

Jenny Barringer David McNeil Mark Wetmore Ed Eyestone Colorado Northern Arizona Colorado BYU Women’s AOY Men’s AOY Women’s COY Men’s COY

NORTHEAST REGION

Katie Hursey Ryan Sheridan Chris Fox Syracuse Iona Syracuse Women’s AOY Men’s AOY Women’s and Men’s COY

50 techniques FEBRUARY 2010 DIVISION I 2009 USTFCCCA CROSS COUNTRY REGIONAL ATHLETES & COACHES OF THE YEAR

SOUTH REGION

Rebecca Lowe Felix Kibioywo Todd Morgan Joe Walker Florida Auburn Florida Alabama Women’s AOY Men’s AOY Women’s COY Men’s COY

SOUTH CENTRAL REGION

Silje Fjortoft Dorian Ulrey Cathy Casey Chris Bucknam SMU Arkansas SMU Arkansas Women’s AOY Men’s AOY Women’s COY Men’s COY

SOUTHEAST REGION

Catherine White Sam Chelanga Kevin Jermyn Alex Gibby Virginia Liberty Duke William and Mary Women’s AOY Men’s AOY Women’s COY Men’s COY

WEST REGION

Kendra Schaaf Chris Derrick Greg Metcalf Jason Dunn Washington Stanford Washington Stanford Women’s AOY Men’s AO Women’s COY Men’s COY

FEBRUARY 2010 techniques 51 DIVISION II 2009 USTFCCCA CROSS COUNTRY REGIONAL ATHLETES & COACHES OF THE YEAR

ATLANTIC REGION

Neely Spence Ben Hahn Steve Spence Shippensburg Edinboro Shippensburg Women’s AOY Men’s AOY Women’s and Men’s COY

CENTRAL REGION

Morgan Place Aaron Braun Damon Martin Minnesota Duluth Adams State Adams State Women’s AOY Men’s AOY Women’s and Men’s COY

EAST REGION

Erin Carmone Glarius Rop Karen Boen Gary Gardner Stonehill College American International Stonehill College UMass Lowell Women’s AOY Men’s AOY Women’s COY Men’s COY

MIDWEST REGION

Christina Muir Tyler Emmorey Jerry Baltes Jenny Bellsky Ferris State Grand Valley State Grand Valley State Saginaw Valley State Women’s AOY Men’s AOY Women’s COY Men’s COY

52 techniques FEBRUARY 2010 DIVISION II 2009 USTFCCCA CROSS COUNTRY REGIONAL ATHLETES & COACHES OF THE YEAR

SOUTH REGION

Sara Trane Daniel Kirwa Jarrett Slaven Steve Guymon Florida Tech Harding Tampa Harding Women’s AOY Men’s AOY Women’s COY Men’s COY

SOUTH CENTRAL REGION

Kimi Shank Amos Sang Patty Vavra Tom Rutledge Missouri Southern State Abilene Christian Missouri Southern State Missouri Southern State Women’s AOY Men’s AOY Women’s COY Men’s COY

SOUTHEAST REGION

Kate Griewisch Oscar Ogwaro J.D. Evilsizer Scott Simmons Lenior-Rhyne Queens Columbus State Queens Women’s AOY Men’s AOY Women’s COY Men’s COY

WEST REGION

Jessica Pixler Mark Cheseto Michael Friess Gary Towne Seattle Pacific Alaska Anchorage Alaska Anchorage California State -Chico Women’s AOY Men’s AOY Women’s COY Men’s COY

FEBRUARY 2010 techniques 53 DIVISION III 2009 USTFCCCA CROSS COUNTRY REGIONAL ATHLETES & COACHES OF THE YEAR

ATLANTIC REGION

Wendy Pavlus Peter Kosgei Mike Howard Steve Patrick St. Lawrence Hamilton St. Lawrence SUNY Cortland Women’s AOY Men’s AOY Women’s COY Men’s COY

CENTRAL REGION

Marie Borner Daniel Greeno Donna Ricks Peter Wareham Bethel Bethel Carleton St. Thomas Women’s AOY Men’s AOY Women’s COY Men’s COY

GREAT LAKES REGION

Katie Navarre Nick Kramer Brian Diemer Denison Calvin Calvin Women’s AOY Men’s AOY Women’s and Men’s COY

MIDEAST REGION

Jenn Cronin Chris Marker Bobby Van Allen Bill Ross Lebanon Valley Allegheny Johns Hopkins Allegheny Women’s AOY Men’s AOY Women’s COY Men’s COY

54 techniques FEBRUARY 2010 DIVISION III 2009 USTFCCCA CROSS COUNTRY REGIONAL ATHLETES & COACHES OF THE YEAR

MIDWEST REGION

Ayla Mitchell Michael Spain Dan Schwamberger Al Carius Wisconsin-Oshkosh North Central Wisconsin-Eau Claire North Central Women’s AOY Men’s AOY Women’s COY Men’s COY

NEW ENGLAND REGION

Jacqui Wentz Edgar Kosgey Halston Taylor Peter Farwell MIT Williams MIT Williams Women’s AOY Men’s AOY Women’s COY Men’s COY

SOUTH/SOUTHEAST REGION

Caitlin Masse Ricky Flynn Robert Shankman John Curtin Trinity Lynchburg Rhodes Emory Women’s AOY Men’s AOY Women’s COY Men’s COY

WEST REGION

Alicia Freese Jackson Brainerd Toby Schwarz John Goldhammer Pomona-Pitzer Colorado Whitworth Claremont-Mudd-Scripps Women’s AOY Men’s AOY Women’s COY Men’s COY

FEBRUARY 2010 techniques 55 Jenny Barringer (University of Colorado) and Galen Rupp (University of Oregon) were honored as the most outstanding collegiate track & field athletes of the year at the inaugural The Bowerman award ceremony in Orlando in December.

56 techniques FEBRUARY 2010