contentsVolume 3, Number 4 May 2010

2 A Letter from the President

REPORTS

4 Division I Track & Field 5 Division I Cross Country 6 Division II Track & Field 7 Division II Cross Country 8 Division III Track & Field 9 Division III Cross Country 10 High School 11 IAAF Report

12 FEATURES 12 Strength and Conditioning for Horizontal Jumps A Multi-Dimensional Approach. by Petros Kyprianou

24 The Basics of Long Hurdles by Scott Roberts

28 Essential Skills in Sport Psychology Mental preparation equates to mental toughness in the face of adversity. by Brian Risk

Chasing Pheidippides 34 The Science of Endurance. by Dr. Jason R. Karp, Ph.D. 24 46 Trainability of Athletes by Kevin Schultz 34 40

HIGH SCHOOL 40 Continuity and Cooperation The Roles of Club and High School Programs. By Charmas B. Lee AWARDS

49 National Athletes and Coaches of the Year

Cover photograph courtesy of University of Georgia Sports Information

MAY 2010 techniques 1 A letter from the president

HILE THE DEMOCRATS WON A MAJOR Wlegislative victory, they still may have lost the war. PUBLISHER Sam Seemes The relevance of this statement is not about the actual legislation EXECUTIVE EDITOR Mike Corn or which side of the issue you stand upon. The point is our president chose an issue, utilized influence and persuasion on many fronts and ASSOCIATE EDITOR Shannon Wright was victorious with a major “battle”. But this issue is far from ASSOCIATE EDITOR Sylvia Kamp resolved. A lot of politics must still play out as the “war” wages on. MEDIA MANAGER Tom Lewis In our world of education and athletics, we have our own “battles” and wars to fight. As coaches, it’s easy for us to focus more so on MEMBERSHIP SERVICES Mandi Magill battles and smaller fights for the sake of our own program’s interests. PHOTOGRAPHER Kirby Lee If we follow the examples of those who live the life of politics every day, we can see EDITORIAL BOARD Vern Gambetta, how to develop strategies to win. Our Association has won some battles by engaging the process. To quote one of my best friends, Olympic Head Coach and 31-time DII National Larry Judge, Boo Schexnayder, Champion at St. Augustine University, George Williams , “Hey bubba, if you aren’t in the Ralph Vernacchia huddle, you don’t know the play.” Our organization along with our CEO Sam Seemes has us in the “huddle”. Recently, we won a fight in the legislative process by gaining an Published by Renaissance Publishing LLC override of 2009-22 (Amateurism & Eligibility). 110 Veterans Memorial Blvd., Suite 123, Our Association and our willingness to engage the process grants us some political Metairie, LA 70005 power. The greatest asset and source of strength for track is in our numbers. While the (504) 828-1380 USTFCCCA has made progress in making us a more effective body of coaches, we are www.myneworleans.com still in our infancy in terms of creating a united front. The numbers I speak of include not only our current student athletes, but our alumni as well and we should be reaching out to them every chance we get. Creating Twitter USTFCCCA and/or Facebook alumni pages is an easy yet effective and cost free way to reach out to National Office supporters of our programs. 1100 Poydras Street, Suite 1750 A challenge for all of us is to increase attendance at our track meets. We must bolster our spectator numbers and gate receipts at championships. Creative steps like utilizing New Orleans, LA 70163 “player tickets/pass lists” can help increase attendance. I would like to see us compete Phone: 504-599-8900 for who can put the most fans in the seats. Boosting attendance is an important issue. Fax: 504-599-8909 I am including a table to show some examples of what it costs to join a school’s “booster club” at the lowest levels. The chart makes a strong point. It’s interesting to see that for many Division I “BCS” schools, as little as $50 secures membership in the booster club. Athletics becomes more about “the business.” We have to adapt and learn. What techniques (ISSN 1939-3849) is published makes us necessary: service, quantity, quality, loyalty and attitude; our only protection quarterly in February, May, August, and is “remaining necessary.” November by the U.S. Track & Field and Cross Country Coaches Association. Copyright 2010 All rights reserved. No part MINIMUM BOOSTER CLUB MEMBERSHIP LEVELS of this publication may be reproduced in SEC ACC BIG 10 BIG 12 any manner, in whole or in part, without USC ...... $55 Boston College . . . . .$100 Illinois ...... $100 Iowa State ...... $100 Alabama ...... $80 Clemson ...... $140 Indiana ...... $100 Kansas State . . . . .$50 the permission of the publisher. techniques Arkansas ...... $50 Duke ...... $100 Iowa...... $50 Colorado ...... $100 is not responsible for unsolicited manu- Florida ...... $100 Florida State ...... $60 Michigan . . . . . $100 Missouri ...... $50 scripts, photos and artwork even if accom- Georgia ...... $100 Georgia Tech ...... $150 Mich. State . . . $100 Baylor ...... $150 panied by a self-addressed stamped enve- Kentucky ...... $100 Maryland ...... $55 Northwestern . $250 OK State ...... $150 lope. The opinions expressed in techniques LSU ...... $50 UNC ...... $100 Ohio State . . . . $100 Texas A&M ...... $75 Miss. St ...... $100 NCSU ...... $120 Penn State . . . . . $50 Texas Tech ...... $1 are those of the authors and do not neces- Ole Miss ...... $100 VA Tech ...... $100 Perdue ...... $200 Oklahoma ...... $100 sarily reflect the view of the magazines’ Tennessee ...... $50 Wake Forest ...... $120 Wisconsin...... $50 Texas ...... $150 managers or owners. Periodical Postage Vanderbilt . . . . .$100 Pending at New Orleans La and Additional Entry Offices. POSTMASTER: Send address changes to: USTFCCCA, PO Box 55969, Metairie, LA 70055-5969. If you would like to advertise your business in techniques, please contact Mike Corn at (504) 599-

CURTIS FRYE 8900 or [email protected]. PRESIDENT, USTFCCCA HEAD COACH, UNIVERSITY OF SOUTH CAROLINA

2 techniques MAY 2010

NCAA REPORT Division l Track & Field “Wilson Plan.” The next step will be from the NCAA Committee to the NCAA Championships Cabinet, and we will continue to work with the NCAA Committee as this process proceeds through the ranks of committees and cabinets for approval. I am learning fast and would be remiss if I didn’t remind everyone, that even though we have a unified voice of support for this plan, it is ultimately not our group (the coaching BETH ALFORD-SULLIVAN PRESIDENT, NCAA DIVISION I TRACK AND FIELD COACHES body) that makes the final decision. Please trust that the USTFCCCA national office and our Executive Committee are working hard on gaining support for this plan, but there is still a full process to be completed. Additional action that has been taken since the December USTFCCCA convention: We successfully completed the Override Springing Forward process needed for the NCAA Proposal 2009-22 that addressed Amateurism. This will force the proposal to be reconsidered ELL, HERE WE ARE, OUTDOOR season 2010 is with our concerns. We were able to stop the changes to W in full swing. I hope each of you are enjoying a the Recruiting Calendar signing dates, maintaining our healthy and productive spring and that you are able current dates for the immediate future. to enjoy our sport to its fullest this season. Since I last We addressed the NCAA Track & Field Committee wrote to you all, a lot has taken place, and it has been regarding a set Vertical Jump Progression for future an exciting yet challenging time once again for Last Chance Indoor meets. Division I Track and Field Coaches. Our Indoor We are working toward standardizing all the National Championships were amazing and it was Indoor track conversions across the three NCAA great to see our sport continue to thrive in producing Divisions to one set of conversions (as voted on a competitive atmosphere that resulted in so many by Board of Directors). elite level performances. After receiving feedback from our membership at As May begins, I would like to recap the actions Convention, the NCAA Track & Field Committee made that have been taken by the USTFCCCA office, the amendments to this year’s Outdoor Nationals Technical Division I Track and Field Executive Committee and Manual concerning the Breaking of Ties and the ability our Division I coaching body. to declare Event Preferences. Please refer to the 2010 First off, the Executive Committee worked very Technical manual to see these changes. hard in January and February to communicate with We are also working with the NCAA National the coaching body on the number one topic of Office to secure an NCAA Hospitality pass for each ”Beyond 2010” for our future Outdoor National institution’s Administrator that attends our national Championships. This process of calling for proposals, championships. I have started to form a Strategic communicating back to our body, and reporting the Plan Implementation Committee that will work with responses of each of the conferences back to the the USTFCCCA National office to start the implemen- Executive Committee was a huge success. We had tation of our Division I Track and Field Strategic Plan close to perfect attendance on our final conference that was passed at the annual convention. You should call where overwhelming support was shown for the connect with your Conference Representative on our “Wilson Plan.” I have received great feedback. (Note: Division I Track and Field Executive Committee with details of the “Wilson Plan” have been emailed from any and all concerns you may have. Mark your the USTFCCCA national office to all DI Head Coaches) calendars: 2011 USTFCCCA Convention: December 13- Since then, the USTFCCCA Office and I have 16 in San Antonio, Texas! It has been a very productive reported this unified support for the “Wilson Plan” to few months. I wish you all success this outdoor season! our NCAA Track and Field Committee, and during the Indoor Championships, Sam Seemes and I were able Beth Alford-Sullivan is Director and Head Men’s and to meet with the NCAA Committee and directly Women’s Track and Field/Cross Country Coach at Penn answer any and all questions they had regarding the State University. She can be reached at [email protected].

4 techniques MAY 2010 NCAA REPORT Division l Cross Country T OUR USTFCCCA NATIONAL A Convention this past December, we passed a motion to move the NCAA Division I National Championship to the Saturday that precedes Thanksgiving. The proposal included moving the Region championship date from its traditional Saturday spot to the Friday eight days before the National championship. This proposal came out of our Region breakout sessions and was supported by the Cross Country Executive Committee and sent to BOB BRAMAN PRESIDENT, NCAA DIVISION I CROSS COUNTRY COACHES the convention floor for vote. As was reported in an earlier issue the motion carried by a wide margin (159 in favor, 31 opposed, 3 abstentions). When this proposal was brought to the Executive Committee we were told that the underlying motivation was to move the National championship off of Monday and New Options onto Saturday. The Executive Committee debate to send this forward also focused upon the need to move the Nationals to Saturday, conduct of cross country, particularly as those rules even if it shortened recovery time between Regions relate to the conduct of championship meets. and Nationals. Several issues came forward at convention regarding After the convention I received several calls and areas in the rulebook that were unclear or deficient. e-mails that were also concerned about the short Some of these issues include: marking the course, recovery time; further, the necessity of being certain markings made by competing teams on the course, and about the desired time frame between the Regional and course vehicles (e.g. golf carts, bicycles). As President, National Championships was stressed by the NCAA I created a working committee to look at the current Division I Track & Field Sport Subcommittee when I rulebook as it pertains to cross country and to suggest presented our passed motion to them in March. changes that would clarify and improve existing rules. As a result we have sent out a membership survey This committee was chaired by Lou Snelling of with two time frame options to consider for the future Stephen F. Austin State University; several additional of our Region and National Championships. It is coaches worked diligently as members of the extremely important that we receive your feedback committee. The changes suggested by his committee before the Executive Committee goes forward to ask the will be submitted as part of the regular rules-change NCAA Division I Track & Field Sport Subcommittee to submission process, which occurs in even years. support our motion to change the Regional and Although the deadline for rules changes will have National championship format. passed by the time you read this report, remember that The two options that outlined in the survey are the any coach can submit a proposed rules change, and motion to have the Regional championships 8 days the next year for rules changes will be 2012. before our Nationals and the option of 2 weeks between The NCAA Division I Track & Field Sport Regionals and Nationals (Division II runs two weeks Subcommittee’s Rules Committee has to approve any between regions and nationals). suggested change before it can appear in a rule book. We want to do it right and not entertain another As always, I welcome your feedback and input as change to our championships in the foreseeable future. members of this organization, and I encourage you to It’s exciting to imagine how our National champi- contact your Regional Representatives with any ideas onship can grow in terms of publicity, viewership, and or comments you may have for the Division I Cross attendance with our move to a Saturday championship. Country Executive Committee to consider. In addition to the work that has been done and is being done regarding the date of the National Championships, I also have a report regarding a Bob Braman is Head Men’s and Women’s Track and committee that was formed at Convention to undertake Field and Cross Country Coach at Florida State University. a comprehensive look at the present rules for the He can be reached at [email protected].

MAY 2010 techniques 5 NCAA REPORT Division ll Track & Field would clearly define what the voting procedures will be and how new agenda items brought up at the last minute will be handled at convention. This topic was discussed at great length at a meeting of the DII BOD held at the NCAA Indoor Championships in Albuquerque, NM. It was decided that the board will meet once again at the NCAA Outdoor Championships in Charlotte, N.C. and attempt to finalize the by-laws prior to the Saturday morning CHRIS ASHER PRESIDENT, NCAA DIVISION II TRACK & FIELD COACHES USTFCCCA informational meeting. During that meeting, the coaches in attendance will be given an opportunity to provide input regarding the drafting of the by-laws and their impact on how agenda items at the Voting & Opportunity convention should be handled. I do need to remind our membership that the process of change does not stop with our vote. Once our body approves an item/issue T’S MY FAVORITE TIME OF THE YEAR that involves changing NCAA legislation, the issue must I and that means the entire country is in full swing then be brought to the appropriate NCAA committee with the outdoor track and field season! Many of us for consideration. It is our job to make sure that the have recently experienced the great action that took members of these respective committees know that place at the Texas Relays, Mt SAC and Penn Relays just our recommendations are strongly supported by our to name a few of the great meets that take place this membership. Not everything that we bring forward will time of year. be approved by the NCAA, however we must continue I want to thank everyone who has served on to strive to improve our sport through thoughtful the D2 track and field committee as a conference consideration of issues and consistent lobbying of the representative or as a committee member within our NCAA to help us in that mission. organization. Many controversial and hot topics were The date has been set for the 2010 USTFCCCA discussed this past December at the USTFCCCA Convention. The event will take place on December convention and many of these items were voted on 13-16 at the beautiful new JW Marriott Hill Country by the Division II coaches in attendance. Resort in San Antonio, Texas. The participation by the membership in the Indoor Finally, I would like to applaud the work that Dave Athlete and Coach of the Year nominating and vot- ing was tremendous. The decision that was made at I want to thank everyone who has served the convention to hold the National Athlete and on the D2 track and field committee as Coach of the Year voting after the championship proved to be a wise move. Holding the voting after a conference representative or as a the meet rather than at the championship not only committee member within our organization. allowed for the results of the meet to be considered but also allowed all of the Division II head coaches to participate in the process rather than just those in Harris has done in his leadership role for the attendance at the national championship. It appears USTFCCCA, not just for Division 2 but for the entire that this action has seen results immediately as Victor coaches association. He steps down as D2 Executive Thomas of Lincoln University had never previously won Director this summer and I wish him and his family a COY award despite his team winning four national well and thank him for the phenomenal work that he championships indoors. The expanded voting pool and has done for our organization. the opportunity to vote after seeing the performances Please feel free to contact me anytime if you have of the Lincoln athletes surely made a difference in the questions, concerns or just want to share ideas. voting. It’s difficult to allow pre-existing biases to sway Good luck during this Outdoor Season and I look voting when the results of an entire body of work are forward to seeing you in Charlotte in May! considered. Congratulations again to a most deserving first time COY winner in Coach Thomas. Chris Asher is Head Track and Field and Cross Country The Division II Board of Directors is currently work- Coach at California State University-Los Angeles. He can ing on the DII by-laws which, among other things, be reached at [email protected].

6 techniques MAY 2010 NCAA REPORT Division ll Cross Country HE 2009 NCAA DIVISION II T cross country competitive season is now several months behind us, and the upcoming 2010 season is still several months ahead, yet the preparation and issues that affect our sport are always in need of attention and perspective. It reminds me that we, as coaches, and the athletes we mentor are in constant pursuit of perfection and excellence. I am proud to be a cross country coach and a representative of one of the PATTI VAVRA PRESIDENT, NCAA DIVISION II CROSS COUNTRY COACHES greatest sports in the world. I am partic- ularly proud of our student-athletes and their ability to balance community serv- ice, and the academic and athletic demands at each of our institutions. It is important to recognize and promote the special diligence and determination that each of these student -athletes exercises Proud Reflections in being successful both academically and in cross country post season compe- titions. The USTFCCCA All-Academic Individual and In other business, the proposals that received sup- All-Academic Team Awards, released to the media in port of Division II coaches at the USTFCCCA March , are just that special recognition. Convention in December have been submitted in a The USTFCCCA Division II Cross Country formal format to the NCAA and our Division II Track & All-Academic individuals this year included 286 Field subcommittee. Those issues will be discussed women representing 106 NCAA II institutions, with 31 and considered by the appropriate committees over individuals posting a perfect 4.0 GPA. Individual honors the next few months. Those proposals include: went to 152 men representing 78 Division II schools n Resubmission with clarification on the 2008-’09 with 9 men recording a 4.0 GPA. It is therefore, no proposal for determining the at-large team qualifica- surprise that 101 women’s teams and 62 men’s teams tion procedure for the Cross Country National also earned the coveted All-Academic Team designa- Championship tion, compiling a team GPA of at least a 3.0 and fielding n Resubmission of a 2008-’09 proposal for an a full team at the regional meet. I know that our ath- increase of the number of qualifying teams and indi- letes appreciate the commitment of the USTFCCCA in viduals to the Cross Country National Championship recognizing the amazing group of young men and n To prohibit a cross country championship from women we are privileged to coach. being held above an elevation of 3,500 feet unless it is Other recognition in the form of Regional and the only bid submitted National Athletes and Coaches of the Year is important n To strike the rule from the Division II Cross to our effort to bring deserving attention to our Country Championships handbook that limits the athletes, coaches and institutions. The recent change use of flags on poles at the regional and national to the voting procedures for the national athletes and championship meets coaches of the year produced a record number of votes As an executive committee for Division II Cross for indoor track & field awards. I encourage everyone to Country we will continue to work for you, the coaches participate in both the nomination process and voting we represent. Please contact me, your conference for these very distinguished awards. representative or any other member of the executive A final note on the recognition front. Each year the committee at anytime with your ideas or concerns. It USTFCCCA recognizes deserving coaches by inducting is our goal to empower more of you in our USTFCCCA certain individuals into the USTFCCCA Coaches Hall of organization and bring your ideas forward to help Fame. Induction into the Hall of Fame is the highest shape the future of our sport. honor our organization bestows on members of our profession. If you know of a deserving individual, particularly one with ties to Division II, please take the time to nominate him or her for this honor. Patty Vavra is Head Women’s Cross Country and Track Information about nominating can be found on the and Field Coach at Missouri Southern State University. USTFCCCA Web site. She can be reached at [email protected].

MAY 2010 techniques 7 NCAA REPORT Division llI Track & Field and voiced our opinion and the reasoning behind it. Last spring, at the outdoor champi- onships we voiced our feelings to the NCAA Committee and they agreed to look into our request. Our committee is now putting together a cost analysis and talking points in favor of the event. I would appreciate each of you taking time to speak with your NCAA Representative and giving him/her your position on this topic. If we all work together, we can make this event a reality. BARBARA HARTWIG PRESIDENT, NCAA DIVISION III TRACK & FIELD COACHES The TFRRS system has worked very well this past winter and I continue to encourage all of you to register and use the system for your meets. The handful of questions or problems that were encountered in this first season of use ACall for Participation were easily solved. Most of us just need to become familiar with the system by diving in and using it. Divisions I and II used TFRRS for championship POPs and declarations and the S I REFLECT BACK ON THE PAST YEARS, process worked very smoothly. Our outdoor national A it hardly seems possible that I am writing my last team rankings this spring will be determined by using report as president of the division three track and field TFRRS since it has become very difficult and time con- coaches association. I am extremely proud of this organ- suming for the national office to hunt down results for ization and of the people who have given their time and those not using the system. Change is difficult, and if energy to make it what is today: a strong, forward-think- you are like me, you are sometimes challenged by ing, professional group. It has been a valuable and computers and their programs. Please feel free to call rewarding experience for me to help lead a sport I care and ask for help if you are encountering problems. dearly about and to work hand-in-hand with some of It is vitally important that you take a close look at our the best colleagues one could ever hope for. Dedicated current sport rules. Rule changes are made on an every to the sports we all love, the USTFCCCA will continue to other year basis and the NCAA Committee, along with be strong under the leadership of incoming president rules chair Bob Podkaminer, will be considering rules Chris Hall. I hope you will all put your support behind changes and revisions at their summer meeting in July. the new officers and work closely with them to effect If you have a suggestion, clarification or change, please positive changes. Only with your input and ideas can we put it in writing and send it to Bob. His contact informa- hope to keep pace with the rapidly changing economic tion is listed in the current rule book and is also online. and social issues affecting our country. Remember that Gary Aldrich has worked very hard to keep our Dual your opinions are always welcome. New and innovative Meet Rankings up to date. Please take a few minutes of ideas drive our sport forward and make us all take a your time each week to input your team’s performances. fresh look. I challenge you all to make time in your busy Also encourage your conference and region teams to get schedule to become personally involved in our organi- involved. At the end of each season, MF Athletics will zation. We have several standing committees (Hall of present an award to the top Men’s and Women’s teams. Fame, Awards, By-Laws, Polls) that would greatly appre- I hope that each of you realizes how important you ciate your input. Region reps are elected on a bi-annual are in the lives of each of our student athletes. The work basis, so you might consider representing your region you do on a daily basis shapes their attitudes and abili- the next time elections are held. Most of all, plan to ties and forms life long habits. You are equally important attend and participate in our annual convention, which as a member of USTFCCCA. What we do and think this year will take place in San Antonio on December 13 today shapes the future of our sport. Please get involved through 16. at the local, regional or national level. Your efforts are At our last convention coaches overwhelmingly appreciated more than you know! The best of luck to voiced their support for the indoor men’s heptathlon. you and your athletes this spring. Hope to see you all Our executive committee has been busy putting togeth- at the national meet! er a plan of action for the implementation of this event. Garrick Larson has developed a workable indoor cham- pionship meet schedule that accommodates the event Barbara Hartwig is Head Women’s Track and Field and does not change the integrity of the meet. CEO Sam and Cross Country Coach at the University of Rochester. Seemes has talked with the NCAA Championships Chair She can be reached at [email protected].

8 techniques MAY 2010 NCAA REPORT Division lIl Cross Country ANY YEARS THE ENTIRE M winter and spring seem to go by with little thought of issues affecting cross country. Not until the end of the summer or even the end of the fall do we remember important issues involving things that we would like to change. Although many of us are in “track mode” I think it is important to take time to reflect on what changes we hope to see in our sport and understand the time line and process necessary for change. GREG HUFFAKER PRESIDENT, NCAA DIVISION III CROSS COUNTRY COACHES I know in the past some coaches have felt frustrated because issues discussed and voted on at convention have not resulted in the change they hoped to see. When this happens it is important to Getting Involved understand each issue individually and understand at what level the change must be made. A great example from convention in December would The NCAA Division III Track and Field Sport be Regional re-alignment. Every year since the field of Subcommittee is a committee comprised of a total of teams advancing to the National Championship 8 coaches and administrators, representing each of increased to 32 teams, some regions have voiced their the 8 regions. The committee is charged with a variety concern about a cap of 5 teams per region. This year of tasks such as: helping select future championship Gary Aldrich and Dario Donatello of Carnegie Mellon sites, assisting with almost all aspects of hosting the made an interesting and well thought out proposal to championships, selecting the national field, and re-align regions, and even provided a method for this assisting in making some policies and voting on some change. They started with a premise of creating an extra rules (among many other thankless duties). Some region, while continuing to keep individual states all issues such as events to be added to track and field competing at the same region. The overriding goal was nationals, criteria for selecting teams to cross country to equalize the number of institutions in each region nationals, and the cap of teams advancing from each that sponsored cross country. Gary and Dario did region are either decided by the committee, or most research highlighting the disparity in the number of often, they become recommendations to be approved teams sponsored in each region, indicating a potential at higher levels of the NCAA (the Management “inequity” in access to the national championships. Council and the Championships Committee). Some Their intent was to spark discussion and begin thought of these items that need to be approved at higher lev- on ways to re-align regions and equalize access to the els carry financial implications, and can only be national championships. changed every 2 years with a new budgetary cycle. In order for our coaching body to seriously forward a Understanding the process is critical for affecting motion for consideration, research would be required to change. If an issue you feel strongly about has been answer some important questions. Two questions Dario discussed at our convention and not changed, don’t and Gary’s presentation brought up are: Is it feasible to resign yourself to the current situation or stop attend- create another region, and is it necessary to keep entire ing convention. Become a student of the process, states together? educate others, and champion your cause. As I mentioned above, a traditional hot topic has been Understanding how change is made, understanding the cap of 5 teams from each region allowed to advance the time line for change to occur, and understanding to the national championship. This topic follows a the USTFCCCA role in making change can reduce different path for possible implementation. Each frustration and make our coaching body more effec- region seems to have very strong feelings for or against tive at producing the best possible experience for our changing the cap. Each of the last two years the vote to student-athletes. move the cap to 6 teams has been close, this year the motion failed and two years ago it narrowly passed. Greg Huffaker is the Head Men’s and Women’s Cross Either way, it is important to note that our vote is a voice Country Coach at Illinois Wesleyan University and can to be heard by the NCAA Division III Track and Field be reached at [email protected] Sport Subcommittee.

MAY 2010 techniques 9 HIGH SCHOOL REPORT coaches of today remains quite similar, the collateral expectations of today’s coaches are very different. Perhaps the physical labor required of coaches in the past does not compare to today’s obligations, but other responsibilities do take precedence. Today’s coaching accountability rests on: n Memorizing your Athletic Department’s one inch thick coaching regulations manual. n Retaining a current CPR certification. n Keeping accurate and confidential academic WAYNE CLARK MEMBER AT LARGE, USTFCCCA BOARD OF DIRECTORS and medical records of each team member. n Updating state and local school board coaching and teaching licensure requirements. n Being sure to appropriately use technologi- cal communications with athletes and parents. Changing Times n Writing detailed daily coaching plans and practice schedules. n Taking practice time to counsel a team member about their grades, a social problem, OW LONG HAVE YOU BEEN A TRACK or home issue. H & field coach? Let’s talk “old school.” If you occa- n Watching boys practice in the same clothes they sionally refer to the single lap race as the 440 Yard Dash wore to school, then heading home for supper at a or you coach the Hop, Step, and Jump, then you proba- table where they might be lucky enough to share with bly have been coaching a long time! Through the years, a single parent! all high school sports have modified their equipment, Yes, time has created significant changes in coaching rules, and regulations. Track and field can match the responsibilities and societal demands, but the remain- number of changes of any other scholastic sport. The ing constant is the dedication of the track & field coach. following statements were true in the 1970s when Coaching the scholastic student never has been an easy today’s “old timers” started coaching high school track calling, but the coach’s intrinsic reward comes at the and field. conclusion of every day while reflecting on the positive n You coached when there were more cinder tracks influence they have had on the life each of their than all-weather tracks. You may have had to line your students. own cinder track before each home meet. Our USTFCCCA is an association which supports n You used a Hanhart sweep hand watch to time these devoted coaches and their chosen profession splits for the mile relay squad. The only “photo finishes” through seminars, communication among the member- came from Dad’s Polaroid camera. ship, and the publication of this magazine among other n You used the steel triangular cross bars during avenues. The number of clinic and professional devel- practice, saving the new round expensive fiberglass opment sessions that are offered at the USTFCCCA bars for meets. Annual Convention is enormous; there is something for n You remember when the girls at your high school everyone at every level of the sport. Whether you are an started participating in track & field, and coaches had to “old timer” or a newcomer to the profession, continuing cooperate by sharing the facility. education is vital to the development of your student n You were the broad jump official and also the athletes and to you as a professional. Exciting new pro- starter for your own home meets. There was no adult grams and educational opportunities are being devel- supervision for the pole vaulters. oped that will offer coaches additional chances to n You had Cinder Suds in your med kit and the entire improve themselves and the sport, it’s up to all of us to team bus smelled of Cramergesic. take advantage of those opportunities. The 2010 USTFC- n You had a hammer in your travel kit to pound those CCA Convention & Clinic will take place on December red T-Starting Blocks into the track. 13-16 at the JW Marriott Hill Country Resort in San n After practice every boy showered in the locker Antonio, Texas; mark your calendar now so you don’t room prior to changing back into his school clothes miss out. In the meantime, I’ll see you at the track! before going home for supper with both Mom and Dad at the table! Wayne Clark serves on the USTFCCCA Board of All the “old timers” can continue this list infinitum. Directors and is the Clinic Chair of the Ohio Association However, today’s coaches can make their own list. of Track and Cross Country Coaches. He can be reached Although the workload of yesteryear’s coaches and the at [email protected].

10 techniques MAY 2010 IAAF COACHES COMMISSION REPORT N OUR LAST REPORT TO I the IAAF Congress last summer in Berlin, Germany, we emphasized to the delegates of the 213 member federations the fact that we needed to recruit and enhance the participation of more women as coaches – not only to encour- age the participation of more women coaches in our sport, but also to make sure that we retain them. As a matter of fact, the above is not only a concern in the coaching area, but in the administra- VICTOR LOPEZ CHAIRMAN, IAAF COACHES COMMISSION tion, officiating and leadership as well. To deal with this concern, the IAAF Coaches Commission, in its annual meeting in October 2009, approved a Equal Opportunity resolution to recommend to the IAAF Council that one of the six activities organized in the year by each IAAF Regional Development Center, to be a women-centered Different groups were formed to continue to work on activity. Our recommendation was approved and the situations and to come up with recommendations starting in 2010, all nine IAAF RDCs will organize an to the NACAC AA. activity specifically for women in the sport. One area that was discussed in length and is of great Perhaps in the USA the above situation is not that concern was the coaches as professionals and the con- dramatic since we are making progress in the matter duct and behavior of coaches. The group dealing with due to the fact, that in the mid 1970s the U.S. Congress the coaching area identified a number of negative passed Title IX, a law that requires equal opportunity for behaviors by both men and women coaches and right the participation of women in sports. Since that time, now they are putting together a Code of Ethics and the participation of women in sports, especially in the Conduct to start dealing with the problem. Eventually, recommendations will be made to the NACAC AA I would like to encourage, on behalf of the IAAF Coaches and to the IAAF Coaches Commission, all our male colleagues to be a role model for your Commission in order to female athletes and to encourage them to become coaches. implement solutions to the situation. Therefore the message that I would like for you to get from this report is coaching profession has seen a significant increase in first, to enhance the participation of more women as this country. But we still have a long way to go to narrow coaches and second, to make sure that your behavior the gap between the number of male coaches and is one of excellence and of a positive role model. female coaches. Therefore, I would like to encourage, on Finally, make sure you put in your calendar the 20th behalf of the IAAF Coaches Commission, all our male NACACTFCA International Athletics Congress that is colleagues to be a role model for your female athletes going to be held October 8-9, 2010 in Houston, Texas. and to encourage them to become coaches. Many of us We already have confirmed the following guest have done this in the past with great success and the speakers, Vitali Petrov from Russia, Coach of Yelena coaches in a position to do this today must heed the call Isinbayeva and former coach of Sergey Bubka, Renato and do the same. Canova of Italy, Tom Tellez, Art Venegas and Jim Bevan To start the movement of enhancing the participation (TBC) of the USA plus Doug Logan, USATF CEO as of women in Athletics, the 1st NACAC Women Seminar keynote speaker. This year’s Congress will include was organized last February at the San Juan RDC in theory and practical sessions plus the usual social and Puerto Rico. The participation was overwhelming as 27 cultural activities that characterize the NACACTFCA countries out of 32 that belong to the NACAC IAAF Area Congress. For more information visit Association were represented. Some of the participants www.nacactfca.org. expressed to me that the seminar was a total success and that a lot of concerns were discussed and analyzed. Victor Lopez can be reached at [email protected].

MAY 2010 techniques 11 STRENGTH CONDITIONING& Horizontalfor Jumps A Multi-Dimensional Approach

n a setting where production is important for the team to pay attention to detail if the key for advancement, BY PETROS KYPRIANOU they are seriously considering achieving their coaches must start thinking goals. Research shows that evaluating your ath- outside the box. In every busi- letes every 4-6 weeks will help improving their ness-oriented environment, great management cognitive aspect of their event. That is why the coach needs to and efficiency in the particular domain often educate the athlete in every possible way. produce the desirable objective. That is why in The needs analysis is a great tool for the coach, especially the sports coaches are paid to produce. strength coach. This revolutionary approach consists of six Traditional training principles and establish- parts and they have to be completed during off-season. ments used in training for any level of long and 1) Movement: describe their event(s). triple jumpers have lately lost their once-accepted meaning 2) Physiological: physical demands of the event, energy Iand fail to meet contemporary requirements. It is becoming systems involved obvious that jumping specialists can achieve planned results 3) Injury: injuries known in this event only by strictly determined training means and intensities. To 4) Assessment of the athlete: brief description of their recent reach new performance levels therefore requires the need for history in the weight-room and on the track searching alternatives in different domains of jumping training. 5) Physical testing and Evaluation: describe and put on That will actually help the coach and athletes to avoid monoto- paper the methods of evaluation you will be using (ex. 30m nous and one-sided training sessions. The aim of this paper is dash, standing long jump, etc.) to help the jumps coach to understand the significance of a 6) Primary resistance training goal: design a chart or table successful strength protocol in his plan. This unique approach and identify the technical part, resistance training status will introduce to the jumps coaches at any level the new era of and resistance training goals for each season (off-season, strength and conditioning in jumping events. pre-season, in-season and post-season Our approach has a very common variable that applies to any track and field event and should be used by every coach: THE THEORY OF SPECIFICITY IN THE JUMPS The theory or principle of specificity; both long and triple The horizontal jumping technical model mainly consists of jumps have commonalities that the coaches can identify the run-up (approach), preparation for the take off and the and develop in the weight room. Obviously precision in take off (for triple jump we have the technical part of the hop, technique will make the athlete efficient and injury free and bring them closer to Table 1. Long Jump concepts success in the jumps. COMPONENT ENERGY SYSTEM MODALITIES FORCE PRODUCTION (contact time) THE NEEDS ANALYSIS Run up ATP-CP speed >150 ms In order to facilitate the coaches’ and Preparation for take off ATP-CP Speed stride frequency >130 ms athletes’ plan it is important for them to Take off ATP-CP single-leg jump <120 ms implement a needs analysis protocol. It is

12 techniques MAY 2010 step and jump). stage the body can handle more stress and higher intensities. The following tables identify the energy systems and The Neurological adaptations during this phase are for great concepts required for the execution of each component: gains in training and it is consider the most important phase of the GAS. It is important for the athlete to stay healthy and focused. The neuromuscular adaptations Table 2. Triple Jump concepts happened here would help the whole system improve its performance by COMPONENT ENERGY SYSTEM MODALITIES FORCE PRODUCTION (contact time) making various biochemical, mechanical Run up ATP-CP speed >150 ms and structural adjustments. Research Preparation for take off ATP-CP Speed stride frequency >140 ms shows that making adjustments within Take off ATP-CP single-leg jump <130 ms this phase of adaptation will eventually Hop phase ATP-CP cycled hop <180 ms enter a state of improvement or what Step Phase ATP-CP single-leg step <180 ms is scientifically known as the “super- Jump phase ATP-CP single-leg jump <180 ms compensation.” If the stress persists and there is no “backing off” from high intensities, the body will enter the exhaustion phase which its outcome is very similar to the alarm phase (excessive According to Tables 1 and 2, coaches must design and soreness, fatigue). Coaches must be very careful and try to implement a very specific weightlifting program that will find alternatives to minimize the exhaustion phase. satisfy the needs of a great technique. By strengthening those modalities using this strength KEY BIOMOTOR ABILITIES TARGETED FOR BETTER PERFORMANCE protocol the athlete will experience significant changes in their IN THE JUMPS technique. It is obvious that the jumps coach must improve the In order to make good decisions on training methods a coach key biomotor abilities of their jumpers and most specifically must possess a basic knowledge of the biomotor abilities and speed, strength (maximal, relative, isometric, and eccentric), several key principles that form the basis for strength and power (explosive power) and flexibility. power production. This is a brief definition of what we have to Our intention is not to provide technical recommendations deal with and prepare the reader for the application. for the long and triple jumps but attempt to help the coaches transfer all the gains of this strength protocol into the athletes’ Strength: is the capacity to utilize muscular activity initiated by technique. Teaching the proper lifting techniques along with the nervous system to generate force against an external force the right loading and intensities will potentiate and activate the or load. right muscle groups for an optimal jumping performance. Maximal Strength or absolute strength is the ability of a group of muscles to produce maximal voluntary contraction against an external load (1RM) BASIC PERIODIZATION RECOMMENDATIONS Relative Strength is the strength per unit of body mass. Given the fact that athletes are made of “flesh and blood” and Perhaps the most important module in a coach’s goal. It is criti- they are not machines, coaches must follow several guidelines cal in sports where athletes must overcome their own weight of structured training. The General Adapation Syndrome and “defeat gravity” concept should help the coach structure the workouts into cycles to promote peak condition for the key meets. A yearly Power: (strength-speed or speed strength) it is the ability to plan is referred as the macrocycle and is usually divided into overcome resistance at a high rate or speed in a given unit of two or more mesocycles that contain preparatory, competition, time (Force x velocity). By developing power the athlete and two transition periods. Each period has two or more micro- should be able to improve his technique especially in long cycles (week) that are often divided into heavy, medium, and jump and triple jumps where producing high levels of power light training days. The mesocycles should always begin with can be crucial. high volume and low intensity training and progress to low-vol- ume and high-intensity training just prior to the competition Explosive power: or explosive strength is the ability to generate period and may be spread within different phases or periods as maximal muscle contraction in a very short time. It is a very unloading weeks. The goals and meet participation dictate the important component for the jumper. length and number of mesocycles during the training year. According to Hans Selye the General Adaptation Syndrome Muscular Endurance: is the capacity where the athlete can maintain (GAS) has a 3-stage response to stress: the alarm or shock an efficient level of force production over a relatively long dura- phase, the resistance phase, and the exhaustion phase. The tion. This component will help the athlete prevent injuries and alarm phase initiates the GAS and it begins when the body improve stamina during the competition. experiences a new stress or a more intense stimulus than previously applied. This phase may last several days or weeks Intramuscular coordination: The amount of force produced during a during which the athlete may experience muscle soreness, muscle contraction depends on the number of motor units stiffness and sign of fatigue where most of the times results in involved and changing the frequency at which the motor a performance drop. Following the alarm or shock phase is the nerves fire. When developing this ability the athlete trains to resistance phase where finally the body adapts to the stimulus be able to recruit the highest percentage of muscle fibers dur- and returns to an improved and more normal function. In this ing a movement.

MAY 2010 techniques 13 STRENGTH AND CONDITIONING FOR HORIZONTAL JUMPS

Ballistic training: defines a training situation where the athlete In our protocol we highly recommend Dynamic warm up since is overcoming a small resistance at a very high speed of it is the best way to prepare the body for the stimulus that pre- movement. The emphasis is on dynamic movement with cedes our specific weightlifting training. Dynamic warm up will continuous acceleration at a given range of motion. help the athlete increase blood delivery and temperature to the working muscles; to enhance the extensibility of the connective Plyometric training: the best method to improve explosive strength tissue for better the range of motion; to increase efficiency of and reactive ability especially among sprinters and jumpers. muscle contractions and support the risk of injury. It utilizes a rapid stretching or loading of muscles followed immediately by a maximal contraction of the same muscles. The most common application of plyometric training is the use 20 KEY WEIGHTLIFTING EXERCISES WITH PRE & POST ACTIVATION / of depth jumps and medicine ball training. Counting the foot POTENTIATION DRILLS contacts per week will give the coach a better understanding Identifying the proper drills and lifts for improving perform- on how to assess and monitor his athletes’ performance. In ance can take years of experience, evaluation of results and a addition it will provide crucial information on the athlete’s sound scientific background. Our protocol combines all of ability to prevent injuries and improve performance. these in to a formation that in our opinion can help the athlete transfer all the weightroom work into their technique. Hence, APPLYING THE SCIENCE - SPECIFIC STRENGTH EXERCISES the potetiation drills that accompany each set of every lift. It is FOR IMPROVING LONG AND TRIPLE JUMP PERFORMANCE important to know the biomechanics of the event and its THE WARM-UP strength requirements. Angles, projection speeds, and linear accelerations are weaker without a solid and efficient strength Warming up for the weight-room has been a very controversial development. The key to success in the horizontal jumps is the subject among coaches. However it can be very simple when HOW to transfer all that strength into the technique. Well, the coach has a goal and specific modality-development plan. below it is a good example on how we do it.

OUR DYNAMIC WARM UP LABORATORY FOR VARIOUS MUSCLE GROUPS AND TRAINING MODULES

HAMSTRINGS Lateral base slide (shuffle) Hand walks Carioca Toe touches High knee carioca Kicks Kick skip SPRINTS (PREPARE FOR) Iron cross and Scorpion High knee snapioca Skips for height QUADS AND HIP FLEXORS Knee hug to lunge Elbow Instep with hamstring Ankle skip Backward Lunge and twist Kick snap Heel to butt Kick snap skip High knees Skip for distance Backward reach run BARBELL WARM UP SHOULDERS Back squat Hand walks Lateral lunge Twisting push-ups Reverse lunge Lateral Plyo push-ups RDL 1. Clean grip pull-to-jump Arm circles / arm hugs Bent over row Potentiation drill: box jumps Iron cross and Scorpion Front squat Purpose: triple extension, Back squat to press Explosive power development HIPS AND GROINS Overhead squat Leg cradle Backward skip w/rotation MEDICINE BALL WARMUP Lateral lunge Squat to press Lateral lunge and twist Wide twists Forward hurdle walks Lateral lunge and twist Iron cross and scorpion Single legged toe touch Standing back ext. AGILITIES with MB behind neck Lateral jumps Forward swings between legs Lateral high knee skip Alternate toe touch and reach Cross-over skip Reverse lunge and twist

14 techniques MAY 2010 2. 1-leg Clean Grip pull-to-jump. Potentiation drill (P.D.): 1-leg box jumps. Purpose: Improve takeoff and single support phases triple extension, explosive power

3. Power clean from 10-inch blocks. Potentiation drill (P.D): 10m drive sprints.Purpose: Explosive power, power, improve reactive ability and precision

4. Dead lift from the floor with bar acceleration P.D: squat jumps. Purpose: general strength, core strength, eccentric, ROM

MAY 2010 techniques 15 STRENGTH AND CONDITIONING FOR HORIZONTAL JUMPS

5. Back Squat (parallel) P.D.: myometric depth jumps. Purpose: range of motion, general strength, intramuscular coordination

6. Front Squat P.D: myometric depth jumps with delayed jump. Purpose: range of motion, general strength, intramuscular coordination

7. Split Jerk P.D: standing LJ to chest throw MB to the wall. Purpose: explosive strength, reactive ability, balance-coordination

16 techniques MAY 2010 8. Push press P.D: wood chops. Purpose: general upper body strength while promoting triple extension

9. 1-leg squat P.D: single leg speed hops. Purpose: specific LJ/TJ strength, coordination, stability

10. 1-leg squat jumps P.D: 1-leg squat with lighter weight and Explosive jump. Purpose: specific LJ/TJ speed-strength, coordination, stability

11. 1-leg RDL jump P.D: 1-leg box jump (low-repeated). Purpose: specific LJ/TJ speed-strength, Coordination, stability

12. Bench press P.D.: wood-chops. Purpose: general upper body strength

MAY 2010 techniques 17 STRENGTH AND CONDITIONING FOR HORIZONTAL JUMPS

13. Heel Raises/Tibia dorsi flex ISO P.D: superset. Purpose: general lower extremity jumper’s strength

14. Squat hip extensions P.D: squat jump with double hop at stance. Purpose: general lower extremity, jumper’s speed-strength, hip stability

15. Low box Step ups P.D: step up jumps, repeated. Purpose: specific LJ/TJ lift, hip stability, intramuscular coordination

16. High box step ups P.D: step up jumps, repeated. Purpose: specific LJ/TJ lift, gluteus strength, hip stability, core stability

18 techniques MAY 2010 17. Jumping Lunges w/weight vest P.D.: without weight. Purpose: general lower extremity jumper’s speed-strength

18. Weighted 1-leg standing LJ chest MB 19. Weighted 1-leg hops 10 stairs P.D.: no-weight. 20. Weighted hops over hurdles P.D: no-weight. throws P.D: no-weight. Purpose: general Purpose: jumper’s speed-strength and strength endurance Purpose: jumper’s speed-strength and strength lower/upper extremity Jumper’s speed-strength endurance

20 KEY CORE EXERCISES FOR THE JUMPERS’ CORE STABILITY full range of motion development for the muscles that are AND PERFORMANCE involved in the long and triple jumps. Core workouts are necessary for every track athlete that wants Below is an inventory of core exercises we use to help our to stay injury free and achieve better results. The muscles below jumpers prevent back related injuries and have a strong core the chest and higher than the quadriceps, define the core; in that can elicit performance especially in intense events like the the jumps we are looking to develop core muscles such as lower triple jump. back muscles, abdominals, oblique and hip flexors as well as

1. Elbow bridge (vest) 2. Side bridge (vest) 3. Superman 4. Ground arch

1. 2.

3. 4.

MAY 2010 techniques 19 STRENGTH AND CONDITIONING FOR HORIZONTAL JUMPS

5. Physio ball bridge 6. Russian twist 1. 2. 7. Crunches 8. Sit ups

3. 4.

9. “Jackknives” 10. 1-leg Jackknives 1. 2. 11. MB back ext. 12. MB reps

3. 4.

FACILITIES EQUIPMENT AND ORGANIZATION not take too long. Leading the group and briefly describe the warm In most college weight-room facilities, coaches have to work within up drills (5-8 min.) will get the group ready for the next step. given special parameters and make use of equipment, which is Split them into groups. Arrange athletes into effective training units available. As we have mentioned earlier the coach must maximize especially with similar abilities. This will positively affect the this given situation while applying different organization safety groups’ safety, enjoyment and performance. No more than four procedures with his goal being the creation of an optimal training athletes per barbell can be ideal. By grouping this way, the coach environment. will be able to spot technique and the work to rest ratio is optimal. Below is a list of steps the coach must follow to ensure safety, discipline and proper technique instruction: EDUCATE THEM! Arrange lifting platforms in an efficient way. This way the coach will better Explain the lift by telling them the name of the lift, and muscle coach the lifts and the athlete will be able to receive the feedback groups they are working and the drills purpose. Try to eliminate distractions from the training area such as loud music, talking Proper demonstrate the lift either personally or having an assis- among lifters, horseplay. This will reinforce communication and tant that is an experience lifter. Initially do not give instruction just performance let them observe the lift STOP too much talking and the over-analyzing of technique. Get the group Continue demonstrating the lift with no description but this working successfully at lifting weights with minimal delay and will time explain the key points of practice performance of the lift pay off! (break it down) The coach should establish a command-response reaction to the Have one person at each group perform the lift and the rest of group. Organizing the athletes for warm-up and stretching should them observe an/or spot

20 techniques MAY 2010 13. Knee lifts 14. ISO LJ position 15. “Hang kills” 16. Feet-to-bar

3.

1. 2.

17. Windshield wipers 18. Barbell wipers 19. Physio ball arch 20. 1-legged arch

4.

If you are teaching progressions of an Olympic lift or any other to death! The coach can relay the same information this way: “This lift with a barbell, have the groups to observe the performing lifter lift is called back squat. It strengthens the leg muscles and will help from the side. you in the power clean.” This is really what they need to hear. Be The coach needs to walk around, provide coaching, and brief and simple! support. That way the coach gets the chance to structure a well- Use your voice to point out important information without proven procedure. It also builds confidence and control for the overanalyzing. By varying your voice’s volume, speed and pitch coach. This command-response mode will help the coach to depending on the situation for example “Pull the bar FAST” would establish a positive connection with the athletes. set the lifter into an alert and speedy mode. In contrast “move slowly into the deep squat” in a softer tone says that the movement KEEP IT SIMPLE AND MOTIVATE THEM! should be executed in a slower speed. Some times the beginner coach, in his enthusiasm to share his Knowledge of results research has shown that the human brain knowledge with his athletes, can easily overload them with does not understand the don’ts but the dos. Make sure you spot the information by using anatomical terms, scientific explanation technical issue and instead of giving the feedback referring to the and other technical language. Keep it simple, for example when do not do’s, give them feedback on what they need to do to in order teaching the back squat, avoid this approach: “This progressive to successfully perform the lift. Resistance exercise is termed the back squat. It provides a taxing overload to the activated muscle groups of the gluteals and quadri- Petros Kyprianou is an assistant track and field coach at the ceps muscle groups and promotes force production…” by that University of Georgia, overseeing the pole vault, jumps, decathlon time the group will be half-asleep and the other half will be bored and heptathlon for the men’s and women’s teams.

MAY 2010 techniques 21

KENT GIDLEY PHOTOGRAPHS COURTESY OF UNIVERSITY OF ALABAMA

24 techniques MAY 2010 THE BASICS OF THE LONG HURDLES BY SCOTT ROBERTS

urdling is sprinting with rhythm. The POSTURE most important element of talent One must first master sprint mechanics before attempting to identification to remember is that the acquire the techniques necessary to hurdle. As in quality best sprinters will make the best hurdlers. sprinting, the hips must remain tall. The pelvis will face up and Too often coaches take slower sprinters the buttocks will be tucked under. The hurdler must keep the and turn them into hurdlers. While mas- head level and the shoulders down, but not hunched. As in tering hurdle technique will improve an sprinting, the athlete will be up on the balls of the feet and athlete’s time, all things being equal, the relaxed in the face and shoulders. faster hurdler will prevail. It is best to take your most promising young sprinters START AND APPROACH TO THE FIRST HURDLE and turn them into hurdlers. Normally, the athlete will take somewhere between 22 and 26 Eight factors must be addressed when coaching the hurdles. steps to the first hurdle in the long hurdle race, depending on These factors are: speed, rhythm, technique, flexibility/range of ability level. The first eight to 10 strides are similar to the 400- motion, strength, stamina, poise and body type. First and fore- meter dash.The last four to five strides before the hurdle are most is speed. We must focus on establishing and maintaining more controlled as they set the rhythm for the clearance. It is speed between and over the hurdles. If an athlete can not important to really attack the last three steps into the hurdle so sprint with some kind of efficiency, they will not be able to that proper takeoff mechanics can be executed. If the athlete Hhurdle effectively. Due to the repetitive jumping, the athlete is having trouble reaching the first hurdle or is chopping, take must develop a sense of rhythm while maintaining pace. out the first hurdle and measure back to a mark two meters in Technique is also vital. If the athlete can not negotiate the hur- front of the hurdle. This is where the takeoff stride should be dle in an efficient manner, they will not be successful. Not only initiated. Place tape and cones on this mark. Have the athlete must a hurdler be technically sound, but they need to have a sprint through the mark. If they are still having trouble hitting certain degree of flexibility. This is most important in the hips. the takeoff spot, you must determine where the error in A proper range of motion will allow the hurdler to deviate less acceleration and force application is taking place in the from sprinting technique which will make them more efficient. approach. Once the hurdler is hitting the takeoff mark As with a sprinter, the hurdler must be strong in order to apply consistently, you may put the hurdle back. force as well as to prevent injury and it is important for hurdlers to have a good degree of stamina to maintain proper FIRST FOUR HURDLES technique. Due to the nature of the event, poise is a must as It is a good idea to mark the takeoff for the first 4 hurdles. You many variables are present during a hurdle race. The eighth may start by putting down cones and tape, then just cones. The factor that can affect a hurdler is body type. While this factor mark can be removed completely once the athlete is able to cannot be changed, awareness of body type may help the smoothly and consistently attack each hurdle. There should be hurdler to enhance their strengths and minimize their no deceleration over these hurdles and the athlete should be weaknesses. In this article, we will focus on proper hurdle able to attain even splits between them. Differentials of .20 or technique and the basic tenets of the 300m/400m hurdles. greater constitute a problem. For instance, if an athlete has a

MAY 2010 techniques 25 THE BASICS OF THE LONG HURDLES

hurdle split of 4.38 between hurdles 1 and 2 and a split of 4.48 knee. The knee drives toward the hurdle with the ankle trailing between hurdles 3 and 4, they are in an acceptable range. If, behind the knee. however, their split is 4.38 between hurdles 1 and 2 but only 4.58 Proper arm action counteracts the lateral rotations of the between 3 and 4, a problem exists. If there is too big a gap in the trunk. The lead arm, opposite of the lead leg, is driven forward. split times, the athlete may need to correct a technical flaw or This arm must be bent at the elbow. The fingertips are even change down due to fatigue. The 4th hurdle is at 150 meters. The with the midline of the body. You can cue reaching for the lead touchdown time at this hurdle is a valuable indicator of the knee, but not for the lead foot. Do not thrust the lead arm for- distribution of effort during the early stages of the race. ward violently as this will cause twisting of the upper body. The following table indicates the required running stride Synchronization of the arm action with the leg action helps to length necessary to achieve a specific number of steps keep the shoulders square and assists with balance and coordi- between hurdles: nation. The trail arm is bent. The trail hand goes back to a posi- 17 strides require 6’1” tion just behind or beside the hip. It is undesirable to allow the 16 strides require 6’6” trail arm to get long behind the body. A tip that may help to 15 strides require 7’0” keep the trail hand from escaping behind the trail elbow is to 14 strides require 7’6” turn the fingers of the hand so they are facing out or away from 13 strides require 8’0” the body with the palm facing the ground. 12 strides require 8’9” Eyes are focused though the flight of hurdles, not down. As the hurdler attacks the hurdle, there will appear to be a forward lean of the upper body. The forward lean helps to raise the center of gravity. Hurdling is sprinting with rhythm. CLEARANCE The most important element of talent The takeoff leg becomes the trail leg as soon as the toe identification to remember is that the leaves ground. The trail knee is lifted to the side with the upper leg best sprinters will make the best hurdlers parallel to the hurdle. This is accomplished by everting, or turning out the toe. The heel closes to the buttocks during hurdle clearance TAKEOFF and the foot comes to a dorsi-flexed position as in sprinting. During maximum velocity sprinting, the athlete will step over For men, the foot of the trail leg remains below the knee the opposite knee to facilitate high knee lift and promote opti- throughout the motion. Due to the lower hurdle height, some mal stride length. On the takeoff stride, commonly referred to taller women hurdlers may pull the trail leg knee through flat. as the “cut step,” the hurdler will cast the takeoff foot just over The trail leg knee comes through the arm pit to a position in the top of the opposite ankle. The hip will extend forcefully, front of the chest. driving the foot down and back to touchdown. The shin angle The lead arm, is slightly raised to the side to allow the trail leg at touchdown should be near vertical which is consistent with through. It then drives backward as a balance to the trail leg’s the vertical pushoffs present in the steps prior to takeoff. These forward movement. The elbow should initiate the backward actions will shorten the last step and the athlete will plant the push of the lead arm and remain behind the hand throughout foot under the center of gravity. the motion. Hurdlers must keep the arm partially bent at the Planting the takeoff foot under the center of gravity allows elbow during this movement and the thumb should point up the athlete to immediately push against the track, creating a during the back swing. Keeping the thumb up will help to keep short ground contact time. Too much front-side distance cre- the arm from flying out to the side. As the trail leg drives ates a braking action that is magnified the further in front of the through the trail arm will come forward. Shoulders must center of gravity the takeoff foot is planted. Also, if the athlete remain level throughout hurdling action. has too much front-side distance, he/she must wait until the Over the top of the hurdle, it is important to cue the athlete center of gravity passes over the base of support or take-off to keep the lead knee somewhat bent. This is important foot, causing a long ground contact time and thus a less because a bent leg can be reaccelerated into the track quicker powerful drive into the hurdle. A properly positioned plant will than a long, straight lead leg. insure that the athlete takes off from the ball of the support foot As the lead foot crosses the barrier, the lower leg immediately instead of the heel, which will cause too much vertical lift. The “paws” downward and backward towards the hurdle. hurdler’s body will be significantly beyond the takeoff foot before flight is achieved. Generally speaking, the takeoff stride LANDING is 7 to 7.5 feet in front of the hurdle for men and 6 to 7 feet The lead leg toe touches down beyond the hurdle in a pawing motion. for women. The taller the athlete, the closer they can be at Typically, the touchdown distance from the hurdle is takeoff because taller athletes don’t have to raise their center between 3 feet, 5 inches to about 4 feet for men and 2 feet to 3 of gravity as much. feet 5 inches feet for women. As touchdown occurs, the center Horizontal displacement of the hip will have been initiated of gravity quickly passes over the lead leg. Hips are forward and in the core of the body (trunk and hips) as opposed to the limbs the body becomes erect. (particularly the lead leg). After executing a proper takeoff stride, the athlete will drive the free or lead knee up as if sprint- BETWEEN THE HURDLES ing up a flight of 3-foot-high steps. Keep the nose over the lead The first step after touchdown is the shortest due to the

26 techniques MAY 2010 AMA AB Y OF AL TESY OF UNIVERSIT TESY APHS COUR OGR T KENT GIDLEY PHO

inefficient body position caused by the hurdle clearance. Next PACE JUDGMENT is the longest step. More force can be applied on this step. The One way to predict what the athlete can currently run in the athlete will again cast over the ankle to shorten the last step, 400-meter hurdles is to take the his/her best 200-meter flat time which is also the take-off step for the next hurdle. and add two and a half to three seconds to it. This yields a target time for the first 200 meters. Then take the target time and add 3 TRANSITION OF LEAD LEG seconds for the finish time. In order to run the race efficiently, the Very few hurdlers will keep the same stride pattern for the hurdler should try to run the first half of the race about 2 seconds duration of the race. Fatigue and/or weather conditions tend to faster than the second half. To determine where the first 200-meter force the athlete to add steps and therefore change lead legs at split is, take a split at hurdle 5 and add 1.8 to 2 seconds. At the very some point. It is better to plan where the transition takes least, the athlete must keep the difference between the first and place. The change down between hurdles generally takes second halves of the race within 5 percent of each other. place somewhere between the 6th and 8th hurdle. At the transition point, the hurdler should consciously try to CONCLUSION increase the stride frequency while reducing the stride length. Hurdling is a complex skill. Many hurdle repetitions must be Experienced hurdlers can afford to make one transition during a performed in order to become competitive. The prospective race. An example being a left lead leg hurdler transitioning from hurdler must first learn to sprint effectively before starting a thirteen steps to 14 steps requiring him to alternate legs for the hurdle program. Once sprint technique is mastered, the athlete duration of the run. A double alternate change down is when a must start with very low hurdles to develop technique. This hurdler makes two change downs in an attempt to finish on will help the athlete progress faster than lumbering over his/her preferred leg. An example of this would be if a hurdler who competition height and distance hurdles too soon. is leading with his left leg and taking 13 strides between hurdles Once the hurdler is technically proficient, a training program changes to 14 strides and uses a right lead leg. He then uses 14 can be incorporated that will resemble the sprint program, strides again to the next hurdle to get back to the preferred left lead but with the addition of hurdle technique, drills and hurdle leg. After executing the second lead leg change, he finishes the race specific strength training. With proper teaching progressions with 15 strides between hurdles using his preferred lead leg. The and training protocols, young hurdlers can progress quickly. most common change down technique is the double cut down. This technique is used by inexperienced hurdlers who are only Scott Roberts is a USATF Coaching Education Instructor with comfortable hurdling with their preferred lead leg. An example of over 14 years of NCAA Division I coaching experience in the the double cut down would be if a hurdler who is taking 13 strides Missouri Valley, Big 12, and Southeastern Conferences. He is an between hurdles and leading with his left lead leg cuts down to 15 assistant coach at the University of Alabama where in 2009, his strides between. The disadvantage of this technique is that the student-athletes were Drake Relays Champions in the 100m stride length must be drastically reduced in just 35 meters. hurdles and the shuttle hurdle relay.

MAY 2010 techniques 27

CURTIS BOSARGE PHOTOGRAPH ental preparation is a very influential factor in athlete performance. Athletes can respond favorably or unfavourably depending on the environment. This article looks at 6 of 18 key mental skills that can be periodized into a training program to increase the ability to per- M form when it really matters. Picture this: Your pole- vaulter is working out well in practice, and all is on schedule to support a great performance at an upcoming championship. He is quick in the 100 meters test trials. He delivers well in the weight room with solid marks on the Olympic lifts.At technical workouts he is running from 16 strides and is performing with the speed and skill to hold the top of a fifteen-foot pole. His plant, swing, and extension drills are clean, and he jumps 4.65 meters (15 feet, 3 inches) quite routinely in practice. His personal best of 4.70 meters (15 feet, 5 inches) was achieved just recently at an all comer meet. When the bar goes to 4.80 meters (15 feet, 9 inches) and 5 meters (16 feet, 4.75 inches) in practice, he delivers with some pretty solid jumps. He seems ready and able to deliver. You taper for the big meet and presto, he fails to deliver. He opened at 4.30 meters (14 feet, 1.25 inches) and for some reason was unable to make things happen when Essential the bar went up. This is a very frustrating scenario for everyone. The coach has periodized the physical preparation very carefully. Training loads are quantified and delivered with precision. Tapering has gone well. SkillsInSport Environmental conditions have been considered and the weather was not a factor. The athlete simply failed to deliver. What happened? In the little meets, the athlete did pretty well but as the bigger meets arrived, there was a Psychology steady decline in performance. The situation is the common oversight of not giving mental preparation sufficient attention. Dr. Craig Poole of Brigham Young University once said, “Sport is about 95 percent physical and 5 percent psycho- Mental Preparation equates to mental logical, but it’s the 5 percent that controls the 95 percent.”Athletes who enter the competition toughness in the face of adversity. phase without a specific mental training plan will routinely under perform. They will be drill experts only. They will be solid at the local meets BY BRIAN RISK but at the big show, they simply won’t access

MAY 2010 techniques 29 ESSENTIAL SKILLS IN SPORT PSYCHOLOGY

their talent potential. Distraction and worry can overpower my left arm positioning.” Soon, the athlete realizes that to be their normal skills of focus and they simply don’t deliver. the state champion, he will have to improve the five S’s: Coaches are trained to be diagnosticians. They are experts speed, skill, strength, stamina, and suppleness. The coach at error detection and correction. If the athlete is a bit slow in can then develop a physical training program in which the the sprints, they assemble a program that will develop athlete improves. The training is very specific. It may include strength, flexibility, and stride frequency. Coaches will organ- sessions in the weight room, which is a great setting in which ize a program that will allow their athletes to improve in a to develop mental skills. During the weight training practice, progressive manner and, hopefully, peak on schedule. The the coach gives task-specific goals for the session. He or she same thing exists for technical skills. If a pole vaulter is con- states, “When you do the bench press, I want you to focus on sistently late with their plant, the coach will analyze the body inhaling during the down movement and exhale on the up parts and movement patterns, and then set up drills to repro- movement.” He or she adds your goal is to improve your gram the central nervous system. But, can this be done with bench strength by 10 percent this month. The athlete then mental preparation? Absolutely! The goal is to make the ath- follows the program with specific loads, rest intervals, and lete bulletproof. number of sets to achieve the goal. The athlete has a task- Mental preparation of a performer whether they are a pole specific goal. At the end of the month, they test to see if the vaulter, actor, or lawyer is the same. They come in with a spe- goal was achieved. If they were successful, new goals are cific goal and then they must deliver. Coaches can develop a developed. If they were not, they review the program and structured approach to develop fundamental mental skills modify the plan. with each one providing a foundation for the next. The skills In this process, the athlete soon realizes that task-specific will compound making the end result greater than the sum of goals are a good thing toward which to work. Coaches can the parts. There are specific skills to introduce first and then then use that language to set up various target skills or con- follow up skills that come later. These skills are delivered in cepts to be achieved in practice and competition. Our pole sequence or in different periods of the year just like the peri- vaulter could enter a small competition with a specific goal of odization of physical preparation. delivering with a good left arm. The result could be that they What mental skills would help the pole vaulter perform? deliver with a brilliant left arm, and they blow through their Some coaches will analyze the athlete and work on specifics. pole and achieve a no-height. From one perspective, there is Others will take a generic look at mental preparation. Mental disappointment. From another perspective, there is reason preparation can be very complex if you are preparing for the for a huge celebration because of the improved left arm and Olympic Games. These athletes have to deal with pressure of the potential to move to a bigger pole and more consistent a worldwide television audience, corporate sponsors, and results for the rest of the season and throughout a career. more. Local athletes have to deal with the pressure of family Task-specific goals are a terrific ways to develop the skill of members watching the competition. There are some interest- focusing. One of the major problems in performance is the ing similarities. athlete having the wrong focus and thinking about the wrong One can look at mental preparation and see a list of essen- thing in general. If a coach says, we want you to focus on tial skills that athletes must have in order to deliver. These your left arm, and then sets up drills to reinforce this, the can easily be integrated into an eight or ten week season. If athlete will automatically think about the proper things. coaches plan their practices and team meetings carefully, Doing drills in gymnastics, doing plants against a wall, seeing they can slip the topics in and simply draw attention to exemplars in video, and watching good athletes will allow the a particular component. Fundamental to a successful athlete to develop a mental picture. When it’s time for them delivery is recognizing key coaching moments. These to perform, they can focus on the left arm. moments are times in which the athlete has done something It is important for athletes to stage their level of focus. You well, such as re-focused after a distraction and delivered. can’t be focused all the time. Our pole vaulter needs to relax Stopping the athlete and drawing attention to how they were between jumps and then just prior to the attempt see the able to reorganize themselves to deliver is an all-important activity precisely in their mind. It’s like a photographer look- investment in future performance. After all, coaching really ing at a scene. The wide-angle lens sees everything, the por- is an investment program. The great coaches routinely work trait lens sees a few things, and then the zoom lens sees one their athletes in a specific manner to support great results thing. We can train the athlete to focus on one or two things. down the road. If we develop this skill early in the season, it becomes a tool Here are some thoughts on mental skills that you can to be used in the big show. We can talk to the athlete between assemble to help your athletes achieve full potential in the jumps and say, “Focus on your left arm, get your hands up.” big competitions. Goals are always the first step in a mental They will better have the ability to block out the chanting preparation plan. If we sit down with our pole vaulter and ask crowd and deliver. them what their goal is for the season, they may say, “I want Coaches who state task-specific goals for every practice to be the state champion.” This is a worthy goal but it is an and competition will constantly reinforce the skill of focus. If outcome goal. Outcome goals are a good starting point but the coach teaches new skills with specific cues of movement, they are not accurate or motivating targets for the day-to-day the athlete will learn more about the ability to focus. If the emphasis. The coach should then ask, “What will it take to be coach simply uses outcome-based goals and generalized the state champion?” The athlete may answer, I have to hold information in their feedback and priorities, it is very difficult the top of a 15-foot pole, and I have to get a bit faster.” The to develop the skill of focus. To simply say, “You gotta bend coach then says, “What will it take to hold that high?” The that pole; come on, show some grit!” is of little value. athlete answers, “Hmm, I’ll have to fix my plant and improve But – and there’s always a but – what happens when it

30 techniques MAY 2010 doesn’t go well? The athlete gets distracted or frustrated by with those comments. If the coach simply barked out, “Well something. Or, a problem has popped up that has knocked it’s about time you decided to start jumping,” very little is him off his game. Well, they have lost focus. Being able to invested for use later in the season. focus is fairly easy. We do it naturally. Being able to refocus At this point, the athlete is about four weeks into the sea- after a problem is another thing all together, especially if son. You have developed the physical, tactical, and technical emotion is involved. The skill of refocus typically follows the parts of the athlete. You have also laid a good foundation for skill of focus in the mental skill development plan. their mental performance. You have set up goal setting, focus, Coaches can easily set this up in practice. They set up goals refocus, and now its time to add another skill. Distraction for the workout. They give specific cues for a particular drill. control should be in the mental inventory of all athletes. In the perfect world, everything goes well and everyone Very seldom does an athlete perform in the absence of dis- moves forward. In the real world, there will be challenges, traction. Competitions are very dynamic environments and complications, and distractions. What should the athlete do? the performer is expected to deliver without flaw. The clever coach recognizes this as a coaching moment, stops Intellectually we know that outside things should not influ- the activity and says “Listen up. We have just expe- rienced a distraction. That’s a normal part of our sport and is expected.” The coach continues, “Here are some ideas to help you regroup and return to “Remember this when you’re in normal.” The most common technique is to simplify and focus on the fundamentals. It is nor- competition and things go bad. mal for the athlete to be on the runway or court and see everything. In football, they see the first and second quarters, they see the impact of the game Remember that you have the proven on the standings, they see their friends, they see everything. Everything is important. That translates to everything is a priority. Well, when everything is ability to refocus and deliver. That’s a priority, then nothing is a priority! Have the ath- lete focus on the current problem only. For our pole the sign of a champion. Well done. vaulter, focus on this jump only. Focus on the fundamentals, not the fine details. For the hockey player, focus on this shift only. Reduce the atten- I’m proud of you.” Athletes connect tional focus to “now” and that’s it. Keep this mind set until they can get back into their groove and be with those comments. If the coach “feeling” the movement patterns. Feeling is a huge part of performance. Other techniques to help refocusing are to visual- simply barked out, “Well it’s ize how a mentor or hero would respond in the same situation. How would World Record holder Sergey Bubka respond if he missed his two opening about time you decided to start attempts? Does he get cautious, aggressive, assertive, passive, tentative? Athletes often find jumping,” very little is invested energy or motivation in their heroes. Athletes often forget how they have performed well on many occasions in practice. Having them for use later in the season. remember a quality jump from practice will help with refocus. It will help with confidence recalling that they have done this a hundred times in drill and in practice. The movement should be routine. ence the performance, but they can and they do. Coaches who watch for the ability to refocus in practice So, which distractions might affect the pole vaulter? Some are wise to draw attention to this skill. This is a key coaching could include media, friends, head wind, cultural conditions, moment. For example, our pole vaulter simply does not coach is absent, weather, poor officials, tough competition, deliver for his first seven jumps in practice. He is discouraged equipment issues, and more. The clever thing to do is to sit and is ready to quit for the day. You say to him, “Go and get down with the athlete and list all of the potential distractions a drink, think about your swing leg, do a couple of rehearsals that may come up. It is quite possible to generate a very on the rope.” The athlete does what he was told and then lengthy list. Then make a list of responses. How will the returns to jump well. You don’t congratulate him on the athlete respond if his ex-girlfriend arrives? What level of better swing leg, you point out the ability to mentally refocus attention does the distraction require? Going into the and deliver. You point out, “Remember this when you’re in competition ready for anything provides a higher comfort competition and things go bad. Remember that you have level for the athlete. When something comes up, they simply the proven ability to refocus and deliver. That’s the sign of a use a conditioned response. Their energy is guided toward the champion. Well done. I’m proud of you.” Athletes connect task-specific goal for the competition and not the distraction.

MAY 2010 techniques 31 ESSENTIAL SKILLS IN SPORT PSYCHOLOGY

imagery. Imagery is the language of the mind. We use imagery all the time in things that we do. We simply close our eyes and see things in our head. You can likely see the face of a loved one, hear the melody of great song, feel waves from the ocean or bubbles of a hot tub. But how does this help our pole vaulter who wasn’t able to clear the 5.20- meter mark (17 feet, 0.75 inches) that we wanted? It’s simple: He can’t do it until he can see it. If you want the athlete to deliver a great left arm to com- plete the penetration phase and then a beautiful swing up to an inverted position, they must see it and feel it. Exemplars can be found in video, in live performance, or in simulation drills. The athlete will improve very nicely if they get a good visual aid on how to deliver the performance and then perform some drills to simplify the movement. Once they have seen it, done it in drills, they are in a better position to visualize it. Visualization or imagery can be done in a guided format

APH or freelance format. The guided format works nicely on road OGR T trips. It goes like this: The coach assembles the team for a quiet chat. He then has them lie down and reads them a passage to set up the situation. It could be a description of a practice, competition, or training camp. He describes the TIS BOSARGE PHO environment and the task-specific goal to be seen. He CUR gives only enough information to set the stage and then gives them the artistic freedom of their imagination to achieve greatness. The athlete then sees and feels the activity in their mind. It could be from the perspective of seeing themselves on Coaches can set these things up in practice and at a newsreel or it could be from their own eyes in the low-level competitions and in simulations. After the competition. Regardless of which perspective, they perform distraction has come and gone, a short discussion about it’s flawlessly each time. They achieve great results without impact on performance can be had. Was the athlete able to travel, expense, equipment, or interaction with anyone. And stay on-task and deliver at a high level or was the perform- the really big benefit is that the mind doesn’t know if they ance compromised? How were the skills of focus and refocus have visualized or actually done it. Movement patterns can used on the task-specific goals? Were they bulletproof? be reinforced or fixed through imagery. As the athlete gets ready to compete at the big competi- Mental training is likely a part of every training program. tion, it is very wise to have a countdown plan or strategy to Unfortunately, it is usually unstructured. Coaches who leave keep them in their comfort zone throughout the day. It is that 5 percent of the performance to luck or chance will common to test, refine, and perfect the countdown plan in have their athletes out-performed by those who employ a low-level competitions. The countdown plan is a list of structured program. A coach who sits down and prepares a everything the athlete will do from suppertime the day comprehensive program for their athlete will likely review before competition until the start of competition. It includes the demands of the sport and the physical skill set of the the meal, evening activity, when to check gear, bed time, athlete. They should also review the mental demands of the how to get to sleep, what time to get up, the breakfast plan, sport and the mental skills of the athlete. Every performance the morning activities, traveling times, equipment checks, activity will benefit from improved mental skills whether it check-in procedures, and anything else required. It is a is a gymnast, hockey player, quarterback, lawyer, dancer, formula or routine that is developed, tested, and refined president, or pole vaulter. Mental skills are fundamental to throughout the season. This way, once the state champi- performance and with some minor tweaking to practice, onships come around, the pattern has been refined and games, and meetings, they can be developed and athletes perfected. They will find comfort in the routine and be able will become bulletproof. to focus on what really matters. Brian Risk is a 14-time National Team Coach for Athletics If the coach has worked with the athlete throughout the Canada and former National Pole Vault Development Chair season and developed these fundamental mental skills, they for Canada. He is the Pole Vault Coach at Chippewa will find the athlete starts to deliver more consistently in Secondary School in North Bay, Ontario, Canada. His athletes practice and competition. This brings to the athlete have medaled at international and national competitions as confidence and a renewed faith in themselves. well as set national records. He is the author of several books There are many mental skills that can be developed but including his most recent Periodized Sport Psychology – perhaps one of the more influential in skill development is Building the Bulletproof Athlete.

32 techniques MAY 2010

KIRBY LEE PHOTOGRAPH Chasing Pheidippides TheScienceofEndurance BY JASON R. KARP, PH.D.

From the time the ancient Greek runner Pheidippides ran from tractility), the amount of pressure in the left ventricle (preload) Marathon to Athens to announce the Greeks’ victory over Persia and in the aorta (afterload), and the size of left ventricle. The larg- in the Battle of Marathon, humans have had a compelling er the left ventricle, the more blood it can hold; the more blood it interest with endurance. Indeed, humans have repeatedly tried can hold, the more blood it can pump. One of the hallmark to push the limits of endurance. From 50 marathons in 50 days adaptations to cardiovascular endurance training is an increase and the 300 miles of nonstop running by Dean Karnazes, to the in the size of the left ventricle. So characteristic is a large heart of average speed of 26 miles per hour by Lance Armstrong during genetically gifted and highly trained endurance athletes that it is the three-week Tour de France, to the average marathon pace of considered a physiological condition by the scientific and 5 minutes and 10 seconds per mile by England’s Paula Radcliffe medical communities called Athlete’s Heart (Naylor et al. 2008). and 4 minutes and 44 seconds per mile by Ethiopia’s Haile Once the blood leaves the heart, its flow to the muscles Gebrselassie, to the 1,544 miles covered by Norwegian Borge depends on a number of factors, including the redistribution of Ousland in crossing Antarctica in 64 days, to the ascent of Mount blood away from other, less important tissues to the active FEverest without supplemental oxygen, humans’ feats of muscles; the resistance of blood flow through the blood vessels; endurance have been nothing short of remarkable. As a coach, adequate dilation of blood vessels, which depends on the inter- you’re in the business of improving endurance. Let’s take a look play between the sympathetic and parasympathetic nervous sys- at what your athletes’ endurance is composed of. tems and their associated hormones; oxygen transport capacity of the blood, which is determined by red blood cell volume and CARDIOVASCULAR FACTORS the amount of hemoglobin; the amount of myoglobin, which The main cardiovascular factors that influence endurance are transports oxygen in the muscles; and the density and volume of cardiac output and blood flow to the muscles. Cardiac output is capillaries that perfuse the muscle fibers, which determine the the volume of blood pumped by the heart’s left ventricle per time available for diffusion into the muscle mitochondria as minute, and is the product of stroke volume and heart rate. blood transits the capillary network. Stroke volume is the amount of blood the heart pumps with each Men have a greater stroke volume and cardiac output to send contraction of its left ventricle, and is determined by the return of more blood and oxygen to the muscles and more hemoglobin blood back to the heart through the venous circulation (venous in their blood to transport oxygen, which gives them greater return), the heart’s ability to contract quickly and forcefully (con- cardiovascular endurance than women.

MAY 2010 techniques 35 CHASING PHEIDIPPIDES

MUSCULAR FACTORS minutes of marathon running (Newsholme 1981). By contrast, Once oxygen is delivered to the muscles, the muscles have to use the humans’ store of fat is virtually unlimited, with enough to fuel about oxygen to regenerate energy (ATP) for muscle contraction. The five days of marathon running (Newsholme 1981) or about 1,000 amount of oxygen extracted and used by the muscles is largely miles of walking for a 145-pound person with 18 percent body fat dependent on the muscles’ mitochondrial and capillary volumes. (Coyle 2000). At slow running speeds, some of carbohydrate’s meta- The more capillaries that perfuse the muscle fibers, the shorter the bolic responsibility for ATP regeneration is relieved by fat, in the form diffusion distance for oxygen from the capillaries to the mitochon- of free fatty acids in the blood and intramuscular triglyceride. Even dria, which contain the enzymes involved in aerobic metabolism. with the contribution of fat oxidation helping to delay the depletion The number of mitochondrial enzymes is also an important deter- of glycogen, moderate-intensity running (70-75 percent VO2max) can minant of endurance, since enzymes, through their catalyzing effect only be sustained for two to three hours (Coyle et al. 1986). on chemical reactions, control the rate at which ATP is produced. While women are at a definite cardiovascular disadvantage to Together, the cardiac output and the amount of oxygen extracted men, they seem to have a greater capacity to metabolize fat and con- and used by the muscles determine aerobic power (VO2max), the serve glycogen (Tarnopolsky 1998), which may give them an advan- maximum volume of oxygen that your athletes’ muscles can con- tage for very long endurance activities. Indeed, in 2002 and 2003, sume per minute. VO2max is considered the best single indicator of Pam Reed beat all the men at the 135-mile Badwater Ultramarathon. a person’s aerobic fitness. Since it was first measured in humans in the 1920s, it has become one of the most often measured physiologi- NEUROMUSCULAR FACTORS cal variables in exercise physiology. In 1930, David Dill and his col- There are a number of steps that occur for muscles to contract and leagues were among the first physiologists to suggest that there are produce force. First, the central nervous system sends a signal to a marked differences in the amount of oxygen different people use motor neuron, which integrates with a number of muscle fibers, cre- when running at the same speeds, and that these differences in ating a motor unit. When this signal reaches the end of the axon of “economy” of oxygen use could be a major factor explaining differ- the motor neuron, the neurotransmitter acetylcholine is released at ences in endurance performance (Dill, 1930). Running economy is the neuromuscular junction. This causes a change in polarity of the the volume of oxygen (VO2) your athletes use to run at a given muscle membrane (called depolarization), as sodium ions rush in speed, and is influenced by their biomechanics, proportion of slow- and potassium ions rush out. The signal, now called an action twitch muscle fibers, mitochondrial density, and body weight. It is an potential, propagates deep into the muscle to the sarcoplasmic retic- important indicator of endurance. For example, if two of your ath- ulum, which stores calcium ions. The calcium diffuses from the sar- letes have the same VO2max, but Runner A uses 70 percent and coplasmic reticulum into the area of the contractile proteins—actin Runner B uses 80 percent of that VO2max while running at 7:00 mile and myosin – and binds to a protein called troponin that integrates pace, the pace feels easier for Runner A because Runner A is more with actin. Upon calcium binding to troponin, another protein economical. Therefore, Runner A can run at a faster speed before called tropomyosin is removed from the active binding sites on feeling the same amount of fatigue as Runner B. actin, exposing those sites to myosin. Myosin then binds to actin, forming a cross-bridge. Finally, an ATP molecule that is contained METABOLIC FACTORS inside the myosin is broken down into its constituents, releasing the Endurance is influenced by a number of metabolic factors, including energy contained within that molecule, allowing the muscle to con- the removal of lactate and the buffering of metabolic acidosis. At tract. For force production to continue, and for your athletes to slow running speeds, lactate is removed from the muscles as quickly maintain their pace, the central nervous system has to increase the as it is produced. At faster speeds, there is a greater reliance on number of motor units recruited and increase the frequency of stim- anaerobic glycolysis for the production of ATP, and aerobic metabo- ulation of the motor units. lism (Krebs cycle and electron transport chain) can’t keep up with the production of pyruvate from glycolysis. So pyruvate is converted TRAINING ENDURANCE into lactate and lactate removal starts lagging behind lactate produc- Endurance training stimulates many physiological, biochemical, and tion, causing lactate to accumulate. Concomitant with lactate accu- molecular adaptations, including a greater storage of fuel (glycogen) mulation is the accumulation of hydrogen ions in muscles and in the muscles; an increase in intramuscular fat use; an increase in blood, causing metabolic acidosis and the development of fatigue. the number of red blood cells and hemoglobin, which improves The lactate threshold (LT) is the fastest running speed above which blood vessels’ oxygen-carrying capability; a greater capillary network lactate production begins to exceed its removal, with blood lactate for a more rapid diffusion of oxygen into the muscles and, through concentration beginning to increase exponentially. the complex activation of gene expression, an increase in mitochon- The LT demarcates the transition between running that is almost drial density and the number of aerobic enzymes, which increases purely aerobic and running that includes significant oxygen-inde- aerobic metabolic capacity. pendent (anaerobic) metabolism. (All running speeds have an anaerobic contribution, although when running slower than LT CARDIOVASCULAR FACTORS pace, that contribution is negligible.) Thus, the LT is an important Long intervals (3 to 5 minutes) run at the velocity at which VO2max determinant of endurance performance since it represents the occurs (vVO2max) provides the greatest cardiovascular load because fastest speed your athletes can sustain aerobically. your athletes repeatedly reach and sustain their maximum stroke The ability to perform prolonged endurance exercise is strongly volume, cardiac output, and VO2max during the work periods. Long influenced by the amount of carbohydrate (glycogen) stored in skele- intervals are the most potent stimulus for improving VO2max (Billat tal muscles (Ahlborg et al., 1967), with fatigue coinciding with glyco- 2001; Midgley et al. 2007). However, short intervals (2 minutes) can gen depletion (Sahlin et al. 1998). Thus, the ability to metabolize fat also improve VO2max, as long as the intervals are performed at a also influences endurance since the muscles’ preferred fuel – carbo- high intensity and with short, active recovery periods to keep VO2 hydrate – is limiting, providing enough energy for only about 100 elevated throughout the workout (see Methods for Improving

36 techniques MAY 2010 Endurance). The higher your athletes’ VO2max, the higher their aer- Long runs present a threat to the muscles’ survival by depleting obic ceiling. The more trained your athletes, the more important their store of glycogen. Depleting muscle glycogen forces muscles to the intensity of training becomes to improve VO2max because the rely on fat as fuel. The human body responds rather elegantly to situ- more cardiac-limited VO2max becomes. ations that threaten or deplete its supply of fuel, synthesizing and For highly trained runners, vVO2max is about 3,000-meter race storing more than what was previously present, thus increasing pace. If using heart rate as a guide, your athletes should come close to endurance for future efforts. Empty a full glass, and you get a refilled reaching their maximum heart rates by the end of each work period. larger glass in its place. The more glycogen your athletes have packed into their muscles, the greater their ability to hold a hard pace. MUSCULAR FACTORS A large volume of endurance training may be the simplest way to NEUROMUSCULAR FACTORS increase the muscular factors associated with endurance (mito- In addition to increasing mitochondrial and capillary density, a large chondrial and capillary density and enzyme activity). Interval train- volume of endurance training may have a neuromuscular benefit. It ing has also been shown to increase aerobic enzyme activity is possible that, just as repetition of the walking movement decreas- (Talanian et al. 2007). es the jerkiness of a toddler’s walk to the point that it becomes smooth, repetition of a specific movement has an under-recognized METABOLIC FACTORS neural component. With countless repetitions, motor unit recruit- Running at the LT increases it to a faster speed and higher percent- ment patterns, all of the steps involved in muscle contraction, and age of VO2max, making what was an anaerobic intensity before now possibly even the relationship between breathing and stride rate are high aerobic. LT training can be done as a continuous workout or as optimized to minimize the oxygen cost and improve economy. intervals performed at LT intensity with short rest periods. LT pace Neuromuscular factors and aerobic economy can also be targeted is about 10 to 15 seconds per mile slower than 5K race pace (or by power training. Studies have shown that explosive strength train- about 10K race pace) for slower runners (slower than about 40 min- ing with heavy weights and plyometric training improve economy in utes for 10K). If using heart rate (HR), the pace is about 75 to 80 endurance athletes (Hoff et al. 2002; Jung, 2003; Paavolainen et al. percent max HR. For highly trained and elite runners, LT pace is 1999; Spurrs et al. 2003; Turner et al. 2003). When strength training, about 25 to 30 seconds per mile slower than 5K race pace (or about make sure your athletes use a very high intensity and very few reps 15 to 20 seconds per mile slower than 10K race pace) and corre- to focus on neural adaptation rather than muscle hypertrophy sponds to about 85 to 90 percent max HR. The pace should feel (which would decrease running economy by adding muscle mass). “comfortably hard.” Understanding the science of endurance will help you APH OGR T Y LEE PHO KIRB

MAY 2010 techniques 37 CHASING PHEIDIPPIDES

REFERENCES Ahlborg, B., et al. (1967). Muscle glycogen and muscle electrolytes during prolonged physical exercise. Acta Physiologica Scandinavica. 70:129-142. Billat, V. (2001). Interval training for performance: A scientific and empirical practice. Special recommenda- tions for middle- and long-distance running. Part I: Aerobic interval training. Sports Medicine. 31(1):13-31. Coyle, E.F.(2000). Physical activity as a metabolic stressor. American Journal of Clinical Nutrition. 72(Suppl):512S-520S. Coyle, E.F.,et al. (1986). Muscle glycogen utilization during prolonged strenuous exercise when fed carbo- hydrate. Journal of Applied Physiology. 61(1):165-172. Dill, D.B., Talbot, J.H., and Edwards, H.T. (1930). Studies in muscular activity. VI: Response of several individuals to a fixed task. Journal of Physiology. 69:267-305. Hoff, J., Helgerud, J., and Wisløff, U. (2002). Endurance training into the next millennium: muscu- lar strength training on aerobic endurance perform- ance. American Journal of Medicine in Sports. 4:58-67. Jung, A.P. (2003). The impact of resistance training on distance running performance. Sports Medicine. 33(7):539-552.

APH Midgley, A.W., McNaughton, L.R., and Jones, A.M. OGR

T (2007). Training to enhance the physiological determi- nants of long-distance running performance. Sports Medicine. 37(10):857-880. Y LEE PHO Naylor, L.H., et al. (2008). The Athlete’s Heart: A con- KIRB temporary appraisal of the ‘Morganroth Hypothesis.’ Sports Medicine. 38(1):69-90. train your athletes. And if they train long enough, they’ll undoubtedly Newsholme, E.A. (1981). The glucose/fatty acid cycle have the greatest endurance among all their competitors, good and physical exhaustion. Ciba Foundation enough perhaps to even chase Pheidippides. Symposium. 82:89-101. Dr.Jason R. Karp is owner of RunCoachJason.com, a coaching, Paavolainen, L., et al. (1999). Explosive-strength personal training, and fitness consulting company, providing training improves 5-km running time by improving science-based coaching to runners of all levels, fitness training to the pub- running economy and muscle power. Journal of lic, and consulting to coaches and fitness professionals. He has a Ph.D. in Applied Physiology. 86(5):1527-1533. exercise physiology, and is director and coach of REVO2LT Running Team. Sahlin, K., Tonkonogi, M., and Söderlund, K. (1998). Energy supply and muscle fatigue in humans. Acta METHODS FOR IMPROVING ENDURANCE Physiologica Scandinavica. 162:261-266. Spurrs, R.W., Murphy, A.J., and Watsford, M.L. vVO2max = velocity at VO2max; LT = lactate threshold. (2003). The effect of plyometric training on distance CARDIOVASCULAR FACTORS running performance. European Journal of Applied Physiology. 89(1):1-7. 5 x 1,000 meters at vVO2max (95-100% max heart rate) with 1≤1 work-to-rest ratio Talanian, J.L., et al. (2007). Two weeks of high-inten- 4 x 1,200 meters at vVO2max (95-100% max heart rate) with 1≤1 work-to-rest ratio sity aerobic interval training increases the capacity for 16 x 400 meters at vVO2max with 1<1 work-to-rest ratio fat oxidation during exercise in women. Journal of MUSCULAR FACTORS Applied Physiology. 102:1439-1447. High mileage, with progressive increases in volume (days per week and duration) over time Tarnopolsky, M.A. (1998). Gender differences in lipid metabolism during exercise and at rest. In M.A. METABOLIC FACTORS Tarnopolsky (Ed.), Gender Differences in Metabolism: 3-6 miles at LT pace Practical and Nutritional Implications. Boca Raton, 5-7 x 1 mile at LT pace with 1 minute rest FL: CRC Press, pp. 179-199. Long runs of 10 to 15 miles Turner, A.M., Owings, M., and Schwane, J.A. (2003). Improvement in running economy after 6 weeks of ply- NEUROMUSCULAR FACTORS ometric training. Journal of Strength and Strength training: 3-4 sets of 3-5 reps at >85% 1-rep max with 3 minutes rest Conditioning Research. 17(1):60-67. Plyometrics (box jumps, squat jumps, leg bounds, bleacher hops, etc.)

38 techniques MAY 2010

The Roles of Club and High School Programs

40 techniques MAY 2010 Successful track and field athletes are not always those who possess the most talent or have the best genetics. Successful athletes believe strongly in their abilities, possess a positive attitude, train smart, have a tremen- dous work ethic and possess confidence based on dynamic physical and mental preparation.S Successful athletes etch personal mission statements into their minds and hearts. These athletes come from various backgrounds and have learned to take advan- tage of their advantages, and in many cases, they have also learned to take advantage of their disadvantages by running towards suc- cess. In some instances these athletes have also incorporated developmentally appropri- ate year-round training to enhance the overall track and field experience. In most cases, for an athlete to reach a genetic ceiling or potential, it takes continuity and cooperation from everybody involved in their athletic development. That level of involvement raises the question. “Is it possi- ble for an athlete to participate in year-round, organized club-based and school-based pro- grams without forcing the athlete to choose between the two?” If it is possible to do that, then can there be a collaborative effort between the athlete, parent, high school coach and club coach to enhance the track and field experience? Covey (2003) suggests that win-win is a frame of mind and heart that constantly seeks mutual benefit in all human interactions. Everyone must be willing to adopt a spirit of cooperation versus an attitude of competition to reach the desired outcome. A more in- depth definition of the term “desired out- come” could be suggested to equate to suc- cess on the track or field and remaining injury free with minimal or no negative impact to the athlete’s academic or social life. The

APH desired outcome may not be possible and OGR

T failure may be imminent in the absence of clearly defined goals, proper planning and

Y LEE PHO like-minded thinking.

KIRB Physical and mental preparation can be taxing for athletes. Problems arise when high school and club coaches have different goals and different educational and athletic philoso- phies. If there is no common ground, there is BY CHARMAS B. LEE a good chance the athlete will be placed in s an unstable position mentally, physically,

MAY 2010 techniques 41 THE ROLES OF CLUB AND HIGH SCHOOL PROGRAMS APH OGR T Y LEE PHO KIRB

spiritually and psychologically. The instability results in and long term effects of such things as developmental decreased performance, increased chance of injury along with readiness and appropriateness of training and competitive emotional, physical and psychological stress. Overtraining and experiences must be considered. ultimately burnout is also a likely byproduct of this instability. HIGH SCHOOL AND CLUB BASED TRACK AND FIELD PROGRAMS THE HOLISTIC PERSPECTIVE OF TRAINING AND PERFORMANCE Club athletes aren’t necessarily good because they belong to a Henschen (2008) said, “Performance is 95 percent physical and club nor are high school athletes necessarily not good because 5 percent mental; but the 5 percent mental rules the 95 percent they don’t. If looking at a random sample of athletes, it would be physical.” To be a good athlete, psychological training is very difficult to determine who was a club athlete, a high school essential. Athletes need mental skills to attain optimal perform- athlete or an unattached athlete. Based on pre-disposed genetics, ance. Mind and body need to work together. Excess tension, environmental influences, culture and other variables athletes in distractions and misdirected focus are negative factors, all of all venues will demonstrate various levels of talent. Each group which may be better controlled with enhanced mental skills. will consist of skilled and unskilled athletes. Some will have talent These psychological factors are so powerful that they may and others won’t. easily negate thousands of hours of physical training. Being a The key ingredients for both high school and club programs successful student athlete requires leading a balanced lifestyle. include of course the athletes, but also training facilities, budget, “Family members, teammates, girlfriends, boyfriends, best coaches, equipment, transportation, medical support and friends, opponents, school, jobs, church and the coach all want parental support. Both programs promote health on a large scale, 100 percent of their piece of the athlete’s life!” (Veney, 2006) specifically cardiovascular conditioning and muscle develop- In many instances today, there is not an integrated and ment. In addition, there is the competitive aspect, the opportuni- balanced format in place for the student athlete that offers ty to represent a school or club in a positive manner and the pos- a stepwise approach for an easy transition between the high sibility for the individual to draw the attention of college coaches school program and the club program. When young and who may present an opportunity to compete beyond high school developing athletes train and compete all year, the short or club settings.

42 techniques MAY 2010 TRAINING SEASONS out earlier (see Table 1.0). There is very little, if any, require- Between club and high school seasons, an athlete may be ment for athlete sharing. To the outside observer it would competing in both indoor and outdoor competitions. appear that this would be a perfect marriage to develop Additionally, the middle distance and distance athletes will most strength, power, speed, endurance and other bio-motor abili- likely be involved with Cross Country which means they could ties. Yet, in many cases, it doesn’t work well. potentially be training and competing year round. (see Table 1.0 A climate for misunderstandings, dissention or conflict for a sample Seasonal Cycle for Track and Field) and will need to between the athlete and the coaches can exist because coaches follow an well structured annual plan or a 12-month continuum. in both club and high school programs come from a variety of backgrounds and have different philosophies. The consensus AGE-GROUP DISTINCTIONS among George (2006), Henschen (2008), and Vernacchia A primary difference that exists between the club and high school competitions is that during the club season, athletes compete in age groups. The high school age athlete will TABLE 1.0 SEASONAL CYCLES FOR TRACK AND FIELD fall into one of three age divisions, 13 & 14, SEASON TIME TABLE PROGRAM 15 & 16 or 17 & 18. Competing against Cross Country Mid August to Mid/Late October High School Program athletes their own age may aid in the (or Fall Training for non xc athletes) development of their self confidence and Restoration/Recovery Late October to Mid November Club Program competitive spirit. From a technical develop- ment standpoint, differences in the size and Indoor Track and Field Mid November to Early February weight of throwing implements or the Restoration/Recovery Early February to Mid February High School Program distance and height of hurdle races for Track and Field Mid February to Mid May 14 example offers younger athletes an Restoration/Recovery Mid May to Late May Club Program opportunity to learn events without Outdoor Track and Field Late May to Early August having to compromise proper technique. Restoration/Recovery Early August to Mid August COACHING EDUCATION Whether it is in a high school or club setting, many coaches still train athletes much the same way they were coached. As in other sports, parents don’t (1996), however, remains that preparation breeds confidence. mind lending a hand, but often times they don’t possess the spe- The additional training the club athlete receives may bring cialized knowledge needed to teach proper technique or design a psychological advantage based on developmental appropriate training plans. As is the case with all coaches in any opportunities, training years, coach selection, competition sport, a background that includes a formal coaching seasons, racing years and racing experience. education/certification program and knowledge of sport sci- ences via a physical education degree or other specific training is CHALLENGES TO ESTABLISHING CONTINUITY essential to insuring the coach possesses the knowledge skills In order to establish cooperation and continuity, we have to and ability to properly instruct the athlete in sport specific train- address some of the challenges that the athletes and coaches ing. There are multiple opportunities offered by organizations face. Foremost, we must understand that there is no quick fix such as the USTFCCCA and USATF for both experienced coaches to this problem. The quick fix is simply a mirage. “We can’t talk and novices to improve their knowledge of the sport by partici- our way out of problems that we have behaved our way into.” pating in clinics and schools hosted by these organizations. (Covey 2003) The relationship between club and high school track and field has been in a chronic state for years. Building RELATIONSHIP BETWEEN HIGH SCHOOL AND CLUB PROGRAMS and repairing relationships are long term investments and For years the state of the relationship between high school and will take time. club programs has been fragile at best. Problems and conflicts Albert Einstein once said, “The significant problems that develop when there is a lack of communication between the we face cannot be solved at the same level of thinking we high school coach and club coach, when coaches have were at when we created them.” At the very least coaches on different goals, come from different backgrounds, have differ- both sides must be willing to put aside personal agendas and ent mindsets, dissimilar educational and athletic philosophies, have an athlete-first mindset. unclear goals and don’t develop a clearly defined annual plan. A paradigm shift is required for this to happen. In Steven At the end of the day, athletes are stuck in the middle. Covey’s highly acclaimed book The 7 Habits of Highly When an athlete is involved in a year-round program, Effective People, he defines a paradigm shift as “originally a there are many concerns. Multiple messages from different scientific term, more commonly used today to mean a coaches can lead to confusion and frustration. Some coaches model, theory, perception, assumption or frame of refer- have the win-at-all-costs mindset while others are more ence.” In the general sense, it’s the way we see the world, not focused on the whole-person development. Constant training in terms of our visual sense of sight, but in terms of perceiv- can limit some of the opportunities for social development ing, understanding and interpreting. To be successful, and doesn’t permit the athlete to embrace other pertinent coaches would be required to develop commonalities in aspects of adolescent growth. thinking, working together, beginning with the end in mind. Also, note that the high school track and field programs and Outdated coaching techniques, coaching egos and inherited club programs operate at different times of the year, as pointed coaching styles would have to be placed on the shelf.

MAY 2010 techniques 43 THE ROLES OF CLUB AND HIGH SCHOOL PROGRAMS

Effective, reliable communication, the sharing of resources, both passive and active recoveries and then they began indoor coaching experience and a pursuit in higher education would training. The transition was simple; these athletes retained be the charge of the day. about 40-50 percent of the base that was developed during the If establishing continuity is viewed as a leadership issue, per- cross country season, while complimenting other training haps the following leadership formula adapted from Coaching requirements with speed development, primarily through Mental Excellence (Vernacchia, McGuire & Cook, 1996) will skills, drills and strength work. Competition during the winter prove to be helpful: season was optional for most. Leadership = Integrity x Communication x Understanding of Human Development, Behavior and Performance. RECOMMENDATIONS AND GUIDELINES Covey (2003) indicates that in order to be successful when Remember, the way we view the problem, is the problem. working on a common project, one person’s mission cannot be A paradigm shift will be required, embracing an athletes’ first another person’s insignificant matter. What is important to the mindset. Coaches must dismiss the us-versus-them mindset. high school coach including goals, desires and wants must be Build trust through communication, shared values and a equally important to the club coach. To be effective it is imper- demonstrated concern for the educational and athletic welfare ative that coaches, parents and athletes would need to develop of each member of your team and the family team. One of the a harmonious relationship. most important ways to manifest integrity is to be loyal to those who are not present. In doing so, we build the trust of AN EXAMPLE OF ACHIEVEMENT THROUGH CONTINUITY AND those who are present. No backbiting from the coaches, along COOPERATION BETWEEN A HIGH SCHOOL AND CLUB PROGRAM with a unified front and collaborative effort is essential. To From a coaching perspective the high school distance coach eliminate frustration, confusion or conflict, clarify expectations and the club sprint coach were polar opposites. It certainly from each party involved. In some cases a contract may be made sense, based on their backgrounds that they would have required. Coaches and parents must learn to stay in their lanes separate and distinctly different thought processes. Through to avoid such collisions.Set parameters and boundaries. much communication during the high school track and field Plan the work and work the plan. Develop and implement season, several meetings occurred to develop a “meeting of the minds” resulting in agreeing to disagree but with a willingness to move forward. Through this process a tremendous level of trust was developed. The coaches simply applied the principles of synergy (the whole being stronger than the sum of its parts). The coaches valued each others opinions and worked diligently to do what was in the best interest of the athletes. Much time and effort was spent discussing and applying training theory through various training modalities. This was a perfect example of creative cooperation, resulting in highly structured practices, athlete buy-in, high expectations and ultimately success on the track. The high school distance coach recognized the benefits of the nervous system training that the sprinters performed daily and the club sprint coach embraced the approach of fitness and base development for the middle and distance athlete. Soon the athletes were performing the appropriate continuous warm-ups, complimented with an arsenal of drills and event-specific energy systems training! That summer, based on a recommendation from the high school cross country coach, several members of the high school cross country team trained twice weekly with the club athletes, with an emphasis on improving running economy, endurance and confidence. In the fall, based on a recommendation from the club sprint coach, the club ath- letes that competed in the 400 meter dash and 300 meter hurdles trained with the high school cross country team on a “nine to twelve-twelve to twenty miles per week” program orchestrated by the high school cross country coach! By applying the synergistic approach, there was a mutual benefit for both the high school and the club programs. The high school cross country team placed second in the state championships and the club athletes were Junior Olympic APH OGR National Finalists in the 300-meter hurdles. Upon comple- T tion of the cross country season, both the long sprinters

(400-meter and 300-meter hurdlers) and the cross country Y LEE PHO athletes were given a well deserved restoration period with KIRB

44 techniques MAY 2010 APH OGR T Y LEE PHO KIRB

an annual training plan that is inclusive of the four dimen- 5907-5915 sions of renewal to enhance the educational experience for George, K. (2006) Coaching into greatness, 4 steps to success in the student athlete. business and life. Hoboken, NJ: John Wiley & Sons, Inc. Physical – (training, nutrition) Gomez, B. (2008, December 19). Club vs. high school athletics: Mental Skills Training – (stress management, reading, visualizing, it’s pay to play, a battle for control … and coveted college schol- planning, writing mental toughness training, positive self talk) arship dollars. The Gazette. S2 Social/Emotional – (service, empathy, synergy, intrinsic security) Gomez, B. (2008, December 21). Club vs. high school: Game of Spiritual – (value, clarification, commitment, study and David vs. Goliath. The Gazette. S4 meditation) Henschen, K. (2008, Fall). Psychological performance skills. Balance and flexibility are critical components of this plan. Coaching Athletics Quarterly. (3), 20-21. Avoid overtraining, overreaching, burnout and potential injury Loehr, J., & Schwartz, T. (2003) The power of full engagement, by selecting the appropriate competitions. Be sure each prac- managing energy, not time, is the key to high performance and tice is goal oriented. Schedule active and passive recoveries. personal renewal. New York: The Free Press Encourage athletes to journal everything. All parties involved Mack, G. (2001) Mind gym, an athlete’s guide to inner excel- should attempt to meet quarterly to gauge the progress of the lence. New York: McGraw-Hill athlete. Be an active listener. Ask questions for clarity. Most Vernacchia, R., McGuire, R. & Cook, D. (1996) Coaching men- importantly be patient, success does not come over night. It tal excellence: “It does matter whether you win or lose...” Portola comes over time. Valley, CA: Warde Publishers Vernacchia, R., & Statler, T. (2005) The psychology of high-per- REFERENCES formance track and field. Mountain View, CA: Track and Field Blanchard, K., Hersey, P.,& Johnson, D. (2001) Management of News Press organizational behavior, leading human resources. Upper Young, A. (1994) A way out of no way, the spiritual memoirs of Saddle River, NJ: Prentice Hall Andrew Young. Nashville, TN: Thomas Nelson. Bompa, T., & Carrera, M. (2005) Periodization training for sports. Champaign, IL: Human Kinetics Charmas Lee is the founder of Building Better Bodies, a high Coaching Education Executive Committee of USA Track and performance training program for athletes of all ages. Field (2003). Level II sprints/hurdles/relays. Gill Athletics Additionally he is the founder and coach of Speed Track & Field Covey, S. (2003) The seven habits of highly effective people, Club in Colorado Springs. Lee is a USATF Level 3 Coach and powerful lessons in personal change. New York: Free Press holds USATF Level 2 Certificates in Sprints/Hurdles/Relays as Ebbets, R. (2008, Fall). Being Vern Gambetta. Track Coach. 185. well as Endurance.

MAY 2010 techniques 45 APH OGR T S INFO PHO T Even with a proper periodization plan the best throws coaches still run the risk of over-training athletes. An over-trained athlete is susceptibleE to developing inappropriate sport specific technique, ARNEGIE MELLON SPOR C non-optimal performances and the pos- sibility for illness or injury. Signs of over- training such as lack of or non-fulfilling sleep, loss of body mass due to decreased appetite, loss of body mass due to increased cortisol levels, decrease in muscular hypertrophy, decrease in muscular strength, and constant fatigue are common. These symptoms are results from non-optimal recovery time between high intensity training sessions or an accumulation of increased training volume. Monitoring and assessing the trainability of your athletes will help eliminate the chance of over-training and also allow you to make adjustments to you daily planning to best suit each individuals level of preparedness. A commonly practiced yet somewhat expensive way to measure your athletes’ daily level of preparedness are with items such as a Tendo ($1,200-$1,800) or MyoTest ($400-$600) unit. These units can be attached to your athlete, and a series of exercises (vertical jump or Olympic-based movement) can be performed as an assessment tool. These types of equipment will generally calcu- late a quantifiable number, usually in meters per second, as to the velocity of the movement. Depending on the level of Central Nervous System (CNS) activa- tion a coach will be able to make a judg- ment call about the athlete current state of trainability. Typically if an athlete can perform a movement with a velocity greater than 1 meter/second he or she is considered to be trainable and in good CNS functionality. The most advanced system for testing the athlete’s prepared- ness is via an Omega Wave ($32,000) unit. These units are able to calculate the athlete’s heart rate variability, differ- TRAINABILITY ential ECG, neuromuscular efficiency, and power/work capacity capabilities, but with a costly price tag, most of this equipment is out of the question. OF ATHLETES The standing long jump (SLJ) or also commonly know as the broad jump is a valuable tool for all coaches. The SLJ has been used since the early 1960s most By Kevin Schultz notably in the form of a plyometric

46 techniques MAY 2010 exercise. It has also been included in the Principle, changes in the preferential point we would note that it took James testing and evaluation of athlete’s recruitment order from slow twitch seven days to fully recover from his last strength and power abilities. The SLJ, oxidative muscle fibers to fast twitch gly- intense workload, and it may take Chris unlike the vertical jump is more complex colytic muscle fibers. Once an intensity another day or two to fully recover. Now in nature and requires a higher level of of 85 percent has been reached, that we know this we as coaches are able CNS activation to attain a favorable per- improvements seen up to 100 percent to makes changes to the peaking strate- formance. The inter- and intra-muscular are due to changes in the Rate Coding of gy of each athlete. We know that James coordination needed to produce a posi- the motor units, increased neuromuscu- will be able to work harder hen it’s closer tive outcome far exceeds that of the ver- lar firing of nerve impulses. Only at this closer to competition than Chris tical jump. This is primarily due to the point of 85 percent are recruitment because of his faster recovery abilities. complexity of the flight phase of the SLJ patterns of specific motor unit firing A secondary assessment tool used to compared to the vertical jump. In testing sequences exact to that of maximum monitor the trainability of athletes is by the vertical jump the athlete does not or competition form. If athletes train at recording their resting heart rate before benefit from holding any specific biome- intensities below the 85-percent thresh- each training session. Numerous chanical position during the flight phase old, inappropriate technique patterns research articles and texts have been unlike in the SLJ. During the SLJ, if an could be learned, leading to unfavorable presented, stating that an increase in athlete is able to maintain a high knee results in competition. Dr. Anatoly resting heart rate maybe a symptom of tuck position for an increased moment Bondarchuk has used this theory of 85 over training syndrome. Having an ele- of time, he or she will be able to prolong percent intensity for more than 30 years vated heart rate in general is not a sign their feet from making contact with the with his hammer throwers and his of over-training, but experiencing a ground thus increasing their overall dis- concept of range throwing. trend of increased heart rate over a peri- tance. For this reason alone, the SLJ is More important than the daily train- od of time could be indicative of over- not only a great indicator of improve- ability of your athletes, this routine training. By monitoring these changes ments in power but also in strength. assessment of your athletes’ trainability on a daily basis a coach can develop a The SLJ is an easy assessment of the allows coaches to develop a specific baseline and make adjustments to the athlete’s trainability on a daily basis. taper or peaking strategy for each programming of that individual. The Following a dynamic warm-up and athlete.Using the idea of the SLJ allows combination of both assessment tools before training, an athlete will perform coaches to develop a specific recovery will allow a coach to take notice to indi- one to three SLJ’s with the goal to repro- timeline or more importantly a peaking vidual differences in training adaptation. duce at least one jump at a distance timeline for each athlete. It is well- For example: If an athlete is experienc- greater than or equal to 85 percent of known that each athlete recovers ing an elevated heart rate over a weekly their personal best (excluding an athlete differently from a specific training period and their standing long jump dis- returning form injury). The range of 1-3 session; differences are largely due to tance is either decreasing or below the is given in order to allow the athlete to neurological and biochemical differ- minimal threshold of 85 percent of max- recall this complex motor task and to ences among athletes. In order to ensure imum, a coach would be able to assume warm up the specific motor pattern. If optimal training practices for each that the athlete is not functioning opti- the athlete is able to attain the mark on athlete, coaches need to take notice mally and would be able to remove some the first attempt, he or she does not have at recovery rates. or all training stimulus for the given day to perform any additional jumps. If the For example: On Monday both James or week to allow for recovery. If the heart athlete is unable to reach the minimal and Chris perform the same high-inten- rate is elevated but the standing long standard, the training session will be sity workload including maximal jump is fine, the coach should allow terminated for that time period, and strength development, intensive linear them to perform CNS intensive training other activities can be performed. It is speed development, and implant range but not metabolically challenging train- important to take note that this test is throwing, thoroughly crushing both ath- ing. Conversely if the standing long only important when training for tech- letes’ CNS and muscular systems. As the jump is below the acceptable threshold nique (implement practice) or intensive week progresses and each athlete starts and heart rate is normal, allow them to workloads (85 percent or greater of his specific recover timeline, we measure perform metabolically challenging train- previous best) of linear speed, plyomet- and take note of their SLJ distances. On ing but not CNS intensive training. rics or strength training. If athletes fail Tuesday James is jumping at 75 percent By incorporating these assessments to meet this threshold, they have the of his previous best, and Chris is only at into daily practice you are able to not option to come back in 4-6 hours or to 72 percent; one day later, on Wednesday, only determine the trainability of perform sub-maximal or tempo training James is at 86 percent, and Chris is at 85 your athletes on a daily basis but also (strength training at intensities less than percent. At this point both have reached decrease the possibility of over-training 85 percent, or tempo runs at intensities the minimal threshold of correct motor and increase the technical efficiency less than 75 percent). patter and neuromuscular sequencing, and productivity of your training, You may be asking yourself, where and technique-specific training can leading to greater individual success dose the 85 percent rule come from? begin. By Friday, James is jumping at 95 among athletes. Renowned Russian scientist and percent of his best, and Chris is still at 89 Kevin Schultz is the Director of strength coach Yuri Verkhoshansky has percent; finally Monday rolls back Strength & Conditioning & Assistant stated that intensities ranging from 0-85 around and James is back to 100 percent Track & Field Coach at Carnegie percent are primarily due to the Size – yet Chris is still at 95 percent. At this Mellon University

MAY 2010 techniques 47

2010 USTFCCCA INDOOR TRACK & FIELD NATIONAL ATHLETES & COACHES OF THE YEAR

DIVISION I

Francena McCorory Torrin Lawrence Blessing Okabare Ashton Eaton Hampton Georgia UTEP Oregon Women’s Track AOY Men’s Track AOY Women’s Field AOY Men’s Field AOY

Vin Lannana Mike Holloway Robert Johnson Dave Dumble Oregon Florida Oregon Arizona State Women’s Head COY Men’s Head COY Women’s Assistant COY Men’s Assistant COY DIVISION II

Jessica Pixler Josh Scott Heather Miller Kurt Roberts Victor Thomas Damon Martin Seattle Pacific St. Augustine’s St. Cloud State Ashland Lincoln Adams State Women’s Track AOY Men’s Track AOY Women’s Field AOY Men’s Field AOY Women’s COY Men’s COY DIVISION III

Marie Borner Delannie Spriggs Kristen Bates Jake Winder Bethel Salisbury Messiah North Central Women’s Track AOY Men’s Track AOY Women’s Field AOY Men’s Field AOY

Marcus Newsom Al Carius Katie Wagner Tim Winder Wartburg North Central Wisconsin-LaCrosse North Central Women’s Head COY Men’s Head COY Women’s Assistant COY Men’s Assistant COY

MAY 2010 techniques 49 DIVISION I 2010 USTFCCCA INDOOR TRACK & FIELD REGIONAL ATHLETES & COACHES OF THE YEAR

GREAT LAKES REGION

Molly Beckwith Thomas Murdaugh Kylie Hutson Derek Drouin Karen Dennis Robert Gary Nate Davis Ed Beathea Indiana O hio State I ndiana State Indiana O hio State Ohio State Wisconsin O hio State Women’s Track AOY Men’s Track AOY Women’s Field AOY Men’s Field AOY Women’s Head COY Men’s Head COY Women’s Assistant Men’s Assistant COY COY

MID ATLANTIC REGION

Shavon Greaves Ryan Foster Chelsea Carrier Joe Kovacs Beth Alford-Sullivan Fred Samara Chris Johnson Al Cantello Penn State Penn State West Virginia Penn State Penn State Princeton Penn State Navy Women’s Track AOY Men’s Track AOY Women’s Field AOY Men’s Field AOY Women’s Head COY Men’s Head COY Women’s Assistant Men’s Assistant COY COY

MIDWEST REGION

Lisa Koll Ronnie Ash Jeneva McCalll Nick Adcock Gary Pepin Martin Smith John Smith Paul Thornton Iowa State Oklahoma Southern Illinois Missouri Nebraska Oklahoma Southern Illinois Minnesota Women’s Track AOY Men’s Track AOY Women’s Field AOY Men’s Field AOY Women’s Head COY Men’s Head COY Women’s Assistant Men’s Assistant COY COY

MOUNTAIN REGION

Blessing Okagbare David McNeill Bryce Lamb Bob Kitchens Eric Heins Kebba Tolbert Rock Light UTEP Northern Arizona Texas Tech UTEP Northern Arizona UTEP Texas Tech Women’s Track AOY & Men’s Track AOY Men’s Field AOY Women’s Head COY Men’s Head COY Women’s Assistant Men’s Assistant COY Women’s Field AOY COY

50 techniques MAY 2010 NORTHEAST REGION

Holly van Dalen Jarret Eaton Victoria Flowers Nate Hunter Bill Morgan Roberto Vives Gavin O’Neal Matt Jones Stony Brook Syracuse Connecticut Northeastern Connecticut Albany Columbia Albany Women’s Track AOY Men’s Track AOY Women’s Field AOY Men’s Field AOY Women’s Head COY Men’s Head COY Women’s Assistant Men’s Assistant COY COY

SOUTH REGION

Charlotte Browning Torrin Lawrence Kim Williams Christian Taylor Mike Holloway Todd Morgan Ken Harden Florida Georgia Florida State Florida Florida Florida Florida State Women’s Track AOY Men’s Track AOY Women’s Field AOY Men’s Field AOY Women’s Head COY & Women’s Assistant Men’s Assistant COY Men’s Head COY COY SOUTH CENTRAL REGION

Jessica Beard Dorian Ulrey Tina Sutej Walter Henning Pat Henry Chris Bucknam Vince Anderson Derek Yush Texas A&M Arkansas Arkansas LSU Texas A&M Arkansas Texas A&M LSU Women’s Track AOY Men’s Track AOY Women’s Field AOY Men’s Field AOY Women’s Head COY Men’s Head COY Women’s Assistant COY Men’s Assistant COY

SOUTHEAST REGION

Queen Harrison Rondel Sorrillo April Sinkler Alexander Ziegler Lawrence Johnson Tim Langford Dennis Craddock Greg Jack Virginia Tech Kentucky Clemson Virginia Tech Clemson Charleston Southern North Carolina Virginia Tech Women’s Track AOY Men’s Track AOY Women’s Field AOY Men’s Field AOY Women’s Head COY Men’s Co-Head COY Men’s Co-Head COY Men’s Assistant COY

WEST REGION

Katie Follett Andrew Wheating Brianne Theisen Ashton Eaton Vin Lananna Edrick Floreal Sheldon Blockberger David Dumble Washington Oregon Oregon Oregon Oregon Stanford Arizona Arizona State Women’s Track AOY Men’s Track AOY Women’s Field AOY Men’s Field AOY Women’s Head COY Men’s Head COY Women’s Assistant Men’s Assistant COY COY

MAY 2010 techniques 51 DIVISION II 2010 USTFCCCA INDOOR TRACK & FIELD REGIONAL ATHLETES & COACHES OF THE YEAR

ATLANTIC REGION

Barbara Pierre Neely Spence Josh Scott Jen Hansen Nafee Harris Dave Osanitsch George Williams Saint Augustine’s Shippensburg Saint Augustine’s Slippery Rock Indiana (Pa.) Shippensburg Saint Augustine’s Women’s Track AOY Women’s Track AOY Men’s Track AOY Women’s Field AOY Men’s Field AOY Women’s COY Men’s COY

CENTRAL REGION

Indira Spence Aaron Braun Heather Miller Zac Preble Tracy Hellman Damon Martin Adams State Adams State St. Cloud State Bemidji State Augustana (S.D.) Adams State Women’s Track AOY Men’s Track AOY Women’s Field AOY Men’s Field AOY Women’s COY Men’s COY

EAST REGION

Shannon Gagne Glarius Rop Jacqui Barrett Corey Thomas Chris Covert Leo Mayo New Haven American UMass Lowell Stonehill Southern Connecticut American Women’s Track AOY International Women’s Field AOY Men’s Field AOY State International Men’s Track AOY Women’s COY Men’s COY

MIDWEST REGION

Steph Tinney Tony Filipek Kelly Ash Kurt Roberts Jerry Baltes Jud Logan Ashland Saginaw Valley State Women’s Field AOY Ashland Grand Valley State Ashland Women’s AOY Men’s Track AOY Ashland Men’s Field AOY Women’s COY Men’s COY

52 techniques MAY 2010 DIVISION II 2010 USTFCCCA INDOOR TRACK & FIELD REGIONAL ATHLETES & COACHES OF THE YEAR

SOUTH REGION

Photo Not Photo Not Available Available

Latrice Johnson Jamaree Gordon Latycia Milton LaQuan Priest David Cain Von Smith Alabama Huntsville Kentucky State Claflin Claflin Alabama-Huntsville Kentucky State Women’s Track AOY Men’s Track AOY Women’s Field AOY Men’s Field AOY Women’s COY Men’s COY

SOUTH CENTRAL REGION

Semoy Hackett Jeremy Jackson Lindsay Lettow Drew Frizzell Victor Thomas Russ Jewett Lincoln Pittsburg State Central Missouri Central Missouri Lincoln Pittsburg State Women’s Track AOY Men’s Track AOY Women’s Field AOY Men’s Field AOY Women’s COY Men’s COY

SOUTHEAST REGION

Tanya Zeferjahn Futsum Mebrahtu Natasha Gass Jonathan Arthur Scott Simmons Ley Fletcher Queens Queens Clayton State Lees-McRae Queens Lees-McRae Women’s Track AOY Men’s Track AOY Women’s Field AOY Men’s Field AOY Women’s COY Men’s COY

WEST REGION

Jessica Pixler Anthony Tomsich Emily Warman Ryan Brown Karl Lerum Mike Johnson Seattle Pacific Western Washington Western Washington Western Washington Seattle Pacific Western Oregon Women’s Track AOY Men’s Track AOY Women’s Field AOY Men’s Field AOY Women’s COY Men’s COY

MAY 2010 techniques 53 DIVISION III 2010 USTFCCCA INDOOR TRACK & FIELD REGIONAL ATHLETES & COACHES OF THE YEAR

ATLANTIC REGION

Photo Not Available

Jianna Spadacinni Nick Guarino Alyssa Pirinelli Wenley Louis Phil Jennings Dave Prevosti Mary Wallenbeck Mike Woods College of New Jersey Fredonia State St Lawrence SUNY Geneseo College of New Jersey SUNY Geneseo Ithaca College SUNY Geneseo Women’s Track AOY Men’s Track AOY Women’s Field AOY Men’s Field AOY Women’s Head COY Men’s Head COY Women’s Assistant Men’s Assistant COY COY

CENTRAL REGION

Marie Borner Russell Harris Kaelene Lundstrum Ethan Miller Marcus Newsom Jim Timp Dave Sage Guy Mosher Bethel University Wartburg College Gustavus Adolphus Central College Wartburg College Bethel University Wartburg College Central College Women’s Track AOY Men’s Track AOY Women’s Field AOY Men’s Field AOY Women’s Head COY Men’s Head COY Women’s Assistant Men’s Assistant COY COY

GREAT LAKES REGION

Lauren Reich Jake Waterman Elizabeth Evans John Kimmel Kori Stoffregen Clyde Morgan Ken Ciolek Matthew Cole DePauw Wabash College Rose-Hulman Manchester College DePauw University Wabash University Marietta College Rose-Hulman Women’s Track AOY Men’s Track AOY Women’s Field AOY Men’s Field AOY Women’s Head COY Men’s Head COY Women’s Assistant Men’s Assistant COY COY

MIDEAST REGION

Laura Paulsen Delannie Spriggs Kristen Bates Brandon Fugett Dale Fogelsanger Jim Jones Doug Mason Tyler Hohman Johns Hopkins Salisbury Messiah College Salisbury Messiah College Salisbury Haverford Salisbury Women’s Track AOY Men’s Track AOY Women’s Field AOY Men’s Field AOY Women’s Head COY Men’s Head COY Women’s Assistant Men’s Assistant COY COY

54 techniques MAY 2010 DIVISION III 2010 USTFCCCA INDOOR TRACK & FIELD REGIONAL ATHLETES & COACHES OF THE YEAR

MIDWEST REGION

Amanda LaRocca Ben Zill Claire Ray Jake Winder Chris Schumacher Al Carius Katie Wagner Tim Winder Illinois Wesleyan Wisconsin Oshkosh Unv of Chicago North Central Illinois Wesleyan North Central Wisconsin La Crosse North Central Women’s Track AOY Men’s Track AOY Women’s Field AOY Men’s Field AOY Women’s Head COY Men’s Head COY Women’s Assistant Men’s Assistant COY COY

NEW ENGLAND REGION

Portia Jones Stephen Headley Vantiel Elizabeth Stephen Morton Fletcher Brooks Halston Taylor Joe Woodhead Katherine Bright MIT Springfield Duncan MIT Williams College MIT Bates College MIT Women’s Track AOY Men’s Track AOY Bates College Men’s Field AOY Women’s Head COY Men’s Head COY Women’s Assistant Men’s Assistant COY Women’s Field AOY COY

SOUTH/SOUTHEAST REGION

Caitlin Masse Alex Greenhouse Lauren Attiah Todd Wildman John Curtin David Svoboda Kevin Semanick Brad Parris Trinity Emory Emory Trinity Emory Trinity Emory McMurry Women’s Track AOY Men’s Track AOY Women’s Field Men’s Field AOY Women’s Head COY Men’s Head COY Women’s Assistant Men’s Assistant COY COY

WEST REGION

Marci Klimek Emmanuel Bofa Catherine Street Josh Lovell Garry Kilgore Toby Schwartz Travis Olson Linfield Whitworth Linfield Linfield Linfield Whitworth Linfield Women’s Track AOY Men’s Track AOY Women’s Field AOY Men’s Field AOY Women’s Head COY Men’s Head COY Women’s Assistant COY, Men’s Assistant COY

MAY 2010 techniques 55 VENDOR NETWORK

Through their ongoing support of the U.S. Track & Field and Cross Country Coaches Associaton, the companies who participate in the Vendor Network Program have shown their strong commitment to track & field and cross country throughout the nation. The USTFCCCA strongly encourages each member to purchase products and services from our Vendor Network companies.

www.benyonsports.com www.mfathletic.com

www.mondousa.com www.vsathletics.com

www.ucsspirit.com www.ucsspirit.com

56 techniques MAY 2010