TRACK COACH Summer 2019 — 228

The official technical RACING ADVERSITY . . . . . 7259 publication of USA Track & Field THE INTEGRATION OF SPORT SCIENCE AND COACHING: A CASE STUDY OF AN AMERICAN JUNIOR RECORD HOLDER IN THE HAMMER THROW . . . . . 7261 FAST FEET . . . . . 7277 TRAINING BY TIME OR DISTANCE . . . . . 7281 USATF Coaching Education schools . . . . . 7283 track from the editor coach russ ebbets formerly track technique

228 — SUMMER 2019 Signs of the Apocalypse

The official technical publication of USA Track & Field

ED FOX...... Publisher The Apocalypse is a Biblical reference to a time when the world has gone RUSS EBBETS...... Editor haywire. There is the emergence of the Four Horsemen (war, famine, TERESA TAM...... Production & Design pestilence and death) that wreak havoc on the world. It’s something a FRED WILT...... Founding Editor prophet or preacher can get behind in a big way. While both are always a little vague about time and place, they can slide over that little fact with a booming voice, a manic stare or by pounding the podium. PUBLICATION So, whether you are into crop circles, subway walls or Star Trek to get your Track Coach is published quarterly by Track & Field News, future information, the answer, I am sure, is “out there” somewhere. W.B. 2570 W. El Camino Real, #220, Yeats wrote a poem called the Second Coming that contains the famous Mountain View, CA 94040 USA. line “the center cannot hold” describing how the End Times are near when the fabric of society begins to unravel. When you take a moment to think The Fall 2019 issue (No. 229) about this you have to ask yourself—could these guys be on to something? of Track Coach will be e-mailed to subscribers in October 2019. If I have a moment to kill, I like to go to my phone and get the latest news stories. I check the NBA scores and any local or national stories that take a SUBSCRIPTIONS few minutes of time and keep me up to date on what is happening. $19.95 per year, U.S. or foreign. Track Coach became a digital-only Inevitably the panel of the day’s top events includes something about Commander publication in 2015. Track & Field News Chaos, a train wreck (celebrity or rail) and the backstory on the latest member subscribers get free access to of the MeToo movement. There is usually something else about the pursuit of all Track Coach articles. happiness by the former cast of the Jersey Shore, the over/under for the next See www.trackandfieldnews.com. WWE smackdown and a tidbit about Meghan Markle, whoever she is. Click on “subscribe” I realize my idle fascination digitally profiles me and any interest I show scrolling BACK ISSUES OF down the stories only fuels future content. At least none of it is fake news, thank God. TRACK COACH Many back issues of Track Technique/ With spring marathon season upon us, I get that news too. The Kenyans dominated Track Coach, #92-208, are available Boston and London with only Ethiopian Worknesh Degefa preventing a male/female singly at $5.50 (U.S. delivery)/ sweep of the top spots by Kenya. No news there. Kipchoge is still threatening to $9.50 (foreign delivery) each break “two” which although not inevitable seems entirely possible. Unfortunately, postpaid. No issues previous that world record is likely to get drowned out by the avalanche of other marathon to #111 are available. records that almost defy imagination.

To order, send your check to Wait…you think – what is he talking about?

Track Coach 2570 W El Camino Real, Maybe we’re not on the same news feed but London produced a slew of world records Suite 220, for the marathon. The Guinness Book of World Records recognizes all sorts of categories Mountain View, CA 94040 continued on page 7280

TRACK COACH — 7258 The Integration of Sport Science and Coaching: A Case Study of an American Junior Record Holder in the Hammer Throw

This article is adapted from a study that first appeared in the International Journal of Sports Science & Coaching, Vol.11(3) 422-435, 2016. In additional to following the development of the American junior record holder, it almost serves as a guide to advanced technique and training for the hammer and the benefits sport science brings to coaching the event.

Lawrence W. Judge, Ball State University; Mike Judge, Throw1Deep Sports; David Bellar, University of Louisiana at Lafayette; Iain Hunter, Brigham Young University; Donald L. Hoover, Western Kentucky University, & Rhonda Broome, Throw1Deep Sports.

ABSTRACT Two digital video cameras (Canon competition the coach collaborated Elura 60) running at 60 Hz were with the sport scientist and chair of The purpose of this case study was placed to view Shelby Ashe’s best USATF coach’s education to review to describe the integration of sport throws at the 2010 USATF Nation- and evaluate each of the throws. science and coaching that helped to als (61.77m—202’8”), 2011 USATF The record setting throw by Shelby produce an American junior record Junior Nationals (58.34m—191’5”), Ashe was 1.49 seconds in duration (AJR) of 68.12m (223’6”) in the and 2012 USATF Junior Nation- from right foot lift-off and produced women’s hammer throw in 2012. als (68.12m AJR). Following each a release velocity of 26.8 m/s. Dur-

TRACK COACH — 7261 needed to overcome inertia and to balance against the centrifugal forces. The men have greater dif- ferences in time for each individual

R un J ir O M ochi z u k i /P hoto turn as they progress through the throw [1].

Due to larger amounts of inertia, men begin slowly and increase their speed at a greater rate than women early in the throw [1-3]. Men turn more rapidly during the last two turns than women [4].

All athletes involved in this event must generate as much velocity with the implement as possible, while maintaining balance and coordination through the sequence of turns [5]. Although the trunk and upper-body musculature are used in a throw, the legs provide the larger muscle groups that initiate move- ment of the hammer. The initiation of the large muscles of the legs helps create tension along the wire (pulling the wire taut). This action is followed by isometric actions of the trunk and upper-body musculature to allow for a larger turn radius.

The thrower will then assume an approximate quarter-squat position when performing 3-4 progressively accelerating turns to reach optimal rotational velocity prior to triple ex- tension and subsequent release of the hammer [6,7]. The ball speed Shelby Ashe of top male and female throwers at release has been measured between 20 to 27 m/sec [8]. The ing the throw, Ashe spent 50.35 event in which the competitive ath- athlete needs to develop a strong percent of the duration of the throw lete performs between three and but flexible vertebral column and in double support. Improvements four rotations within a 2.135 meter hip joint to enable a wide range of in technique focused on strategies ring and releases an implement movements and body torque. designed to increase velocity of the with a mass of 7.26 kg and length head of the hammer. of (121.5 cm) for male competitors, In the United States, high school or a mass of 4 kg and length of athletes have limited exposure to INTRODUCTION (119.5 cm) for female competitors. the hammer throwing event. For that The difference in implement weight reason, there is nearly a complete The hammer throw is an explosive does factor into the amount of force reliance on the collegiate system

TRACK COACH — 7262 to develop international-level com- Ellerbe finished in 7th place in the for each individual turn, distance petitors in the hammer throw. In women’s hammer throw competition thrown, and overall execution of the the 1940’s, as America’s population with a distance of 66.80 meters complete throw [2]. In the hammer began to rapidly grow, the inter- (219’2”), and USA teammate Amy throw, the ability to maintain ground scholastic associations of 23 state Palmer finished 8th [7]. Ellerbe was contact with both feet for as long as and 93 private secondary schools the first American female to throw possible will enhance the accelera- discontinued hammer throwing [7]. over 70 meters and established the tion of the ball [1,8,12]. The ball will Only the smallest state, Rhode American record of 70.46m (231’2”) have a longer acceleration path al- Island, continued to support high on her way to winning the gold lowing for an increase in velocity to school hammer throwing, and it has medal at the 1999 Pan American occur. Measuring variables like time to this day. Emphasis on football, Games [7]. spent in single support (SS) verses baseball, and later basketball and double support (DS) and shoulder/ hockey grew in the United States. In recent years, the hammer throw hip separation in the initiation of DS These sports were subsidized by has evolved into a highly technical can assist the coach. colleges and professional franchises model, thus the need for an under- [7], and reigned supreme among standing and applying scientific prin- Throughout the hammer throw, American youth. In contrast to the ciples to the event. Understanding the speed of the hammer fluctu- United States following the recovery the mechanics of the event allows ates, primarily as a result of the from World War II, Eastern and the coach to more readily identify tangential component of the cable Western European athletics federa- technical issues that may be an force (tangential force) fluctuating tions began training pre-pubescent impediment to performance. between positive and negative [13]. and adolescent hammer throwers, Previous literature suggests that encouraging and praising achieve- The mechanics of the hammer throw the hammer (men’s or women’s) ments without the competition of are complex, as the movement in- can only be accelerated in the DS marketing and the allure of college volves rotations of the hammer in phase [2,5]; as it is not possible and professional sports that Ameri- varying planes, coupled can youth experienced [7]. with the translation and rotation of the thrower However, as the National Colle- across the throwing giate Athletic Association (NCAA) circle [10]. By under- made the women’s hammer throw standing and applying and weight throw (indoors) official scientific principles, the events in 1996, interest in the ham- throws coach will be mer throw once again developed able to more accurately in the United States. Universities identify needed techni- and colleges in the United States cal modifications and invested resources into the event devise training stimuli (i.e. new coaches, scholarship in an effort to better ac- money for athletes, and new facili- commodate the athlete, ties). Additional opportunities to earn resulting in improved scholarship money were available performances [11]. for female athletes. Presently, you will find pockets of hammer throw- Accurate and scientific ing clubs developing in the states measurements of con- of California, Georgia, New York, tributing motions, par- and Washington [7]. ticular to an action, can be determined through The women’s hammer move- a kinematic analysis of ment in the United States started slow-motion cinematog- impressively in the 2000 Summer raphy. Anthropometric Figure 1: Shelby Ashe just prior to the initiation of Olympics in Sydney, where Dawn differences will affect the time double support.

TRACK COACH — 7263 for the thrower to actively influence throws by an athlete will complicate hammer thrower Shelby Ashe (Fig- the velocity in the SS phase [14]. accurate analysis of data, making it ure 1) at the 2010, 2011 and 2012 However, it has been suggested that necessary to record several throws United States Track and Field Junior throwers may impact the speed of in order to identify commonalities in Nationals. The methodology and the hammer during the SS phase the typical throwing motion of any procedures will be presented as a by increasing the vertical velocity given athlete. guide for coaches and sport science of the hammer [15]. The majority of researchers desiring to analyze the literature focuses on strategies that technique of athletes through a may be used by throwers to actively The three process that utilizes high-speed film increase the speed of the hammer determining factors and training data analysis. within each turn, specifically during of throw success the DS phase with little focus being are the velocity, METHODS put towards how throwers could height, and angle at reduce the size of losses in speed release. Of these, Subject in the subsequent SS phase. Ideally, the most important the losses in hammer speed that factor is velocity at The authors’ Institutional Review occur during the SS phase can be release. Board approved this project. The minimized [16]. participant included one high school athlete, from North Central Georgia, The three determining factors The coach and researcher (sport who had never thrown the hammer of throw success are the veloc- scientist) must work together to iden- at the initiation of this project started ity, height, and angle at release tify errors and improve technique in in 2010. At the start of the project, [11,17,18]. Of these, the most im- the hammer throw. Beyond devel- the athlete was of normal size and portant factor is velocity at release oping distinct, event-specific motor weight for a competitive high school [11]. Evaluation of biomechanical abilities, factors like training status, track and field thrower, and had been research can significantly impact the training age, chronological age, ge- cleared to participate in athletics via performance of athletes in the ham- netics (e.g., fiber-type composition), the local sports medicine staff. After mer throw when properly utilized and anthropometrics, gender, relative giving consent, the coach was asked understood by coaches. Evaluation strength, and absolute strength have to report via a datasheet the age, of this type of data may result from an influence on training emphasis. height and weight of the athlete, careful analysis of video segments throwing volume, as well as her of individual athletes. The purpose of this case study was season bests in the hammer throw to describe the USATF Coaches and weight throw event and weight The variety of conclusions that may Education hammer project in which room 1RM for the bench press, result from careful analysis of a the cooperation between sport power clean and squat exercises. segment of video on an individual science and coaching helped to In total, the datasheet consisted of athlete depends upon a number of produce an American junior record eight items. factors related to the nature of video. of 68.12 meters thrown by Shelby Those factors include the way in Ashe in the women’s hammer in Following the coach’s report, the which the video was recorded and 2012. This research conducted a data for the athlete was entered the skills of the videographer and biomechanical analysis of American into a spreadsheet program, and researcher. Additionally, atypical the data report sheet was destroyed.

Table 1: Testing Data.

Body Body Overhead Back Power Power Bench Press Year Squat (kg) Mass (kg) Fat Percent Shot Put (m) Clean (kg) Snatch (kg) (kg) 2012 83 15.9 17.30 105 75 190 90 2011 86 17.5 16.80 90 70 175 80 2010 87.5 19.2 16.04 85 65 155 68.5 Personal informaiton: Height: 173 cm, Weight: 83 Kg / Born: 13 March 1993 / High School: St. Pius, GA.

TRACK COACH — 7264 Table 2: Season’s Best Progression and Finish at Major Championships.

Shot Weight Domestic Hammer Domestic Place at International Year Put (m) Throw (m) Indoor Competitions Throw (m) Outdoor Competitions Competitions 2012 DNC 21.90 4th USATF 68.12b 1st USAJN 10th WJC

2011 14.52 20.79a 1st NSHF 58.34 1st USAJN 1sr Pan Am Jr

2010 13.86 19.92 1st NSHF 61.77 9th USATF 3q1 YOG, 13q1, WJC

2009 DNC DNC DNC aHigh School National Record / bAmerican Junior Record

Table 3: Periodization Terminology.

Terminology Definitions

Periodization A training program model that breaks down the training system into different cycles (micro, meso, and macro) in order to optimize training and program outcomes.

Linear Periodization A periodization model that uses systematic phases (general preparation phase, special preparation phase, pre-competitive phase, competitive phase and transition phase) with weekly increases in intensity and frequency of exercises.

General Preparation Phase (GPP) During this volume based accumulation phase, athletes focus on building fitness levels through high volume but low intensity general and auxiliary exercises.

Competition Phase (CP) During this phase, athletes focus on increasing explosive strength through utilization of speed- strength sport-specific exercises.

Plyometrics Explosive exercises which emphasize maximal force and rapid movement from muscle extension to muscle contraction utilizing the stretch-shortening muscular cycle in order to increase speed and power.

Muscle Hypertrophy An increase in muscle mass and cross sectional area that occurs as a result of resistance training.

The athlete was new to the ham- Release velocity was calculated of recorded data, a detailed bio- mer throw, and years of resistance using the explanation by Hunter mechanical analysis of the throws training were 0.50 years at the start [19]. The other camera was placed was created. of the project in 2010. In 2012, the behind the athlete to determine the subject was measured at a height of length of time in single and double Training Program. The overall 173cm (5’8”), weight of 83 kg (183 support phases [during each turn scheme of Ashe’s strength and lbs), and body fat of 15.9% (see of the hammer throw, the period conditioning (SC) plan utilized Table 1 for anthropometric data). of time spent with both feet on the a linear periodized format that ground is known as double support included short, intermediate, and Procedures (DS), and the period of time spent long-term goals involving planned with only one foot on the ground distributions of workloads [20]. The Two digital video cameras (Canon is known as single support (SS)]. exercises during this initial training Elura 60) running at 60 Hz were period incorporated the combination placed to view Shelby Ashe’s (Ta- The Dartfish ProSuite 4.0 was used of strength, power, and reactive bles 1 and 2) best throws at the 2010 to measure release angle, height, strength exercises (plyometrics), USATF Nationals (61.77m), 2011 and support phase duration. Follow- which have demonstrated the USATF Junior Nationals (58.34m), ing each of the competitions in 2010 ability to greatly increase verti- and 2012 USATF Junior Nationals and 2011, the coach collaborated cal jump height than if either one (68.12m American Junior Record). with the sport scientist and chair of was performed in isolation [21]. One camera was placed perpen- USATF coach’s education in order Furthermore, training at varying dicular to the throwing direction in to review and evaluate each of the intensity levels in different phases an effort to obtain the release angle. throws. Based upon an evaluation may be more effective for increas-

TRACK COACH — 7265 ing strength than training at a strength/power using 3-4 weeks A two-week transition or active re- continuously high intensity [22]. It of neural activation methods with covery phase was initiated during is critical that the SC plan progress the emphasis on Olympic lifts and the month of December during which from basic hypertrophy and strength Olympic lifting derivatives and plyo- time testing was conducted to evalu- in the General Preparation Phase metrics [28]. The fourth mesocycle ate the thrower’s adaptations from (GPP) to explosive strength in the (late Nov.—early Dec.) emphasized the training plan and also a video Competition Phase (CP). explosive power and speed develop- analysis was completed of any skill ment using time-controlled speed- instruction that may need further The development of the S&C plan strength methods. The sequence improvements [25]. During the active began with a GPP and transition to was repeated following a regenera- recovery phase, incorporating easy a Specific Preparation Phase (SPP), tion period (December holiday) [25]. sprints or strides (e.g. distances then finally transition into a CP. The < 40 m, with effort <100%), body GPP is not 100% specific to the weight strengthening exercises or athlete’s goal, but is well suited for While specialized calisthenics, and light medicine a junior athlete. However, as Bompa training provides ball throws (e.g. < 4 kg) in a circuit and Haff [23] stated, “The ultimate great benefits, format maintains a structured plan goal of (general physical training) any enhancement for the athlete while decreasing the is to improve the athlete’s working of power can be possibility of injury and maintaining capacity and maximize physiological severely restricted the progression achieved during the adaptations to prepare the athlete if general strength GPP. The structure of skill practices, for future workloads.” During this parameters, mobility, a balanced training plan, and reduc- phase, the bio-motor attributes to and posture are not ing external physical stressors was designed to decrease the chance of be developed are muscular strength, also addressed. speed, flexibility, coordination, and injury with the thrower’s increased event-specific endurance [23, 24]. participation in competitive events Cleans, snatches, pulls, squats, The degree of loading for each ex- during the season [25]. jumps, and sprints comprised the ercise was described as a percent- GPP focusing on technique prior age of the one repetition maximum A physical therapist was consulted to advancing the intensity or more (1 RM). For example a loading of to help design prophylactic exer- complex movements (e.g. depth 80–90% of 1RM (2–5 reps) was cises to integrate into the training jumps with sprint). utilized for lifts and their deriva- program. In addition to the weight tives that encompass the sport of lifting exercises, throws, sprint drills, The mesocycle sequencing was weightlifting. For maximum peak and jumps, the workout contained based on the linear model used power development, 30–40% of 1 sport-specific release movements for hammer throwers established RM was utilized on exercises like that force core stabilization of high by Judge et al. [25], which pro- the jump squat and narrow grip velocity activities. Sport-specific gresses through methods in this snatch during the competitive phase. exercises that mirror sport-specific order; hypertrophy, strength build- The number of sets varied for each release parameters are an effec- ing, neural activation, and finally exercise and repetition range. For tive way to develop event-specific speed-strength methods. This was the lower repetition ranges (6 or strength. Heavy weights (20 or 25 repeated three times annually for a less) about four to five sets per pounds) are used for power and total of four rotations. For example, exercise were performed. For the lighter weights for speed. These the mesocycle sequencing included higher repetition ranges (8 to 10 exercises were designed to emulate the first mesocycle length of up to 8 repetitions), two to three sets per key sport-specific release positions weeks if the athlete requires muscle exercise were performed. Rest [25]. mass (mid-Aug.—early Sept.). The between lower repetition range sets second mesocycle (late Sept. – early was high (3 to 5 minutes) and rest While specialized training provides Oct.) emphasizes basic strength following high repetition sets was great benefits, any enhancement with an emphasis on improving the lower (60 to 90 seconds). of power can be severely restricted squat [26, 27]. The third mesocycle if general strength parameters, (late Oct.—early Nov.) emphasized mobility, and posture are not also

TRACK COACH — 7266 addressed. Similarly, not only may Table 4: Throwing Volume (number of throws per year). an athlete’s power generation Year Weight Throws Hammer Throws Total Number of throws abilities be limited, he or she is 2012 1786 2284 4070 often at greater risk of injury if, for 2011 1404 1972 3376 example, musculoskeletal imbal- 2010 1170 1550 2720 ances that contribute to abnormal static and dynamic and postures are not addressed prior to initiating 36, 37, 38]. The throwing coach a periodization plan. Paralympic 1) integrated these prescribed The specific warm-up period was throwers in particular are susceptible activities into the athlete’s annual similarly five to 10 minutes in length to musculoskeletal imbalances of training program with the physical and consisted of sport-specific this type, in part due to the chronic therapist’s input, and 2) had the movements designed to prepare effects of asymmetrical biomechani- physical therapist re-examine the the athlete for the demands of the cal demands placed upon the body athlete a couple times throughout sport. The specific warm-up began during throwing motions. the year and modify these prophy- with utilization of a car tire to turn lactic exercises as needed so as to in each direction. The athlete com- The literature has many examples of foster her power development in an pleted 20 turns (5 sets of 4 turns) throwing athletes who sustain injury injury-free manner. right-handed and 20 turns (5 sets to musculoskeletal structures, ner- of 4 turns) left-handed. The purpose vous tissue, or both due to repetitive Throwing Sessions. Each training of this activity was to warm the leg microtrauma to these areas [29, 30, session began with a warm-up pro- and hip muscles in preparation for 31, 32, 33] Thus, a physical therapist tocol that included 10-15 minutes of the training session. This drill was was consulted to help design pro- general warm-up activities (skipping, typically followed by six wind and phylactic exercises to integrate into dynamic mobility, etc.) consisting of turn drills with release. Next, the the training program. The physical short runs (>30 meters) of increasing athlete completed 6 sets of right therapist completed an initial evalua- intensity, dynamic stretching, body hand only throws followed by 12 tion on the athlete, and he identified weight exercises, and medicine ball full throws utilizing the three-turn musculoskeletal imbalances and drills. The general warm-up was technique. Following the completion prescribed therapeutic exercises to designed to increase muscle tem- of the specific warm-up throwing address these limitations [34, 35, perature and increase blood flow. sessions, utilizing varied weight and

Table 5: Release Angle and Velocity of Each Throw at the U.S. Championships.

Performance at the USA Release Angle Release Velocity Year Season Best Throw Season Average Throw Junior Championships (deg) (m/s)

2012 68.12m 63.20 + 2.86m 68.12m 41 26.8

2011 64.35m 61.54 + 2.27m 58.34m 43 24.9

2010 65.32m 57.94 + 4.98m 61.77m* 42 25.7 * performance at USA senior nationals

Table 6: Temporal Phases of the 2012 (68.12m) throw.

Time (s)

Turn 1 Turn 2

Single Support Double Support Ratio Single Support Double Support Ratio

0.25 0.27 48.1% 0.22 0.20 52.4%

Turn 3

Single Support Double Support Ratio Total time in DS Total time from Rt lift-off

0.27 0.28 49.1% 50.35% 1.49

TRACK COACH — 7267 Table 7: Temporal phases of the 2011 (58.68m) throw.

Time (s)

Turn 1 Turn 2

Single Support Double Support Ratio Single Support Double Support Ratio 0.32 0.30 51.3% 0.25 0.27 48.4% Turn 3

Single Support Double Support Ratio Total time in DS Total time from Rt lift-off

0.27 0.28 52.1% 49.0% 1.56

Table 8: Temporal phases of the 2010 (61.77m) throw.

Time (s)

Turn 1 Turn 2

Single Support Double Support Ratio Single Support Double Support Ratio

0.28 0.36 43.7% 0.32 0.28 53.6%

Turn 3

Single Support Double Support Ratio Total time in DS Total time from Rt lift-off

0.27 0.27 50% 51.1% 1.78 length implements was initiated. quickly approaching, increasing the being performed in the spring and Typically a morning (AM) throwing demands of training was determined summer months. session consisted of 12 to 16 throws as the best way for Shelby Ashe to and an afternoon (PM) throwing ses- secure a position on the U.S. Junior During the preparation and pre- sion consisted of 25 to 40 throws. national team. competitive phase, three throwing The athlete finished each throwing workouts were performed daily. This session with special strength work The number of total throws in- was reduced to two workouts per (i.e. 10 one-arm PUD releases) de- creased from 2720 in 2010 to 3376 day during the competitive phase. signed to help the athlete improve in 2011 (Table 3). Keep in mind that Two training days were generally fol- the release. these numbers included every activ- lowed by one recovery day. In 2012, ity that was completed with a de- 1404 throws were performed with The weight practice for indoor livery. This consisted of full throws, the weight, and 2284 throws were season incorporated either a 30lb drills with a release, and one- and performed with the hammer equaling weight or an 8K short hammer. two-turn throws with a release. Of a total of 4070 (see Table 4). During The athlete threw the medium the 2720 total throws in 2010, 1170 the preparation and pre-competitive length implement in order to try to were performed with the weight, phase, two throwing workouts were incorporate and maintain hammer and 1550 were performed with the performed daily. This remained the timing and techniques as well and hammer. In 2011, 1404 throws were same during the competitive phase. to prepare for the indoor weight performed with the weight, and 1972 Two training days were generally fol- throw event. throws were performed with the lowed by one recovery day. Throws hammer. Throws were completed were completed with hammers rang- Following the 2011 season, the with hammers ranging from 3.5 kg ing from 3.5 kg to 7.26 kg. Throws volume of throws was drastically to 6 kg. Throws were completed in were completed in the weight with increased due to the relatively the weight with implements ranging implements ranging from 9 kg to 16 young training age of the athlete from 9 kg to 14.5 kg. The majority of kg. During 2012, the emphasis was and to make up for the lack of the weight throws were performed on improving maximum strength in experience with the hammer. With in the fall and winter months, with the lower body. the World Junior championships the majority of the hammer throws

TRACK COACH — 7268 Parameter Selection. A technical This method has been used previ- Ashe’s back squat and power clean model of the elite hammer throw ously to examine the hammer throw personal bests improved by 22.6% was used for a technical intervention [25]. A modern statistical software and 23.5% respectively (see Table between 2010 and 2012. This tech- package was used to perform the 1). Whereas increases in personal nical model was developed from the analysis (SPSS ver 20.0) and sta- bests in weightlifting movements findings of previous research [25]. tistical significance was set a priori that require higher bar speed, such The goal of this prior research was to at alpha<0.05. as the snatch and explosive move- determine the most critical variables ments such as an overhead back for success in elite women’s hammer RESULTS shot throw increased by 15.8 and throwing. Variables of interest were 7.9%. The subject’s average (mean) based upon previous work [25, 39, Release angles in this case study throw increased each season. In 40], which demonstrated relation- were consistent among all throws. 2010, the number of competitions ships between maximum strength However, a relationship between was 14 with a mean distance of in the squat, power clean, and track release velocity and throwing dis- 57.94 + 4.98m. In 2011, the number & field throwing event performance tance is noted as release velocity of competitions was nine with mean and also included known differences increased with throw distance (Table distance of 61.54 + 2.27m. In 2012, by gender. Variables of interest 5). Ashe’s American junior record the number of competitions was were analyses for relationships throw produced a release velocity of 10 with a mean distance of 63.20 with season’s best performance via 26.8 m/s. No trends were observed + 2.86m. partial correlations. Subsequently, in support phase times (Tables 6-8). semi-partial correlations were used However, the 2010 throw showed a DISCUSSION to assess the strength of the relation- relatively longer total time in turns ships among the 1RM assessments two and three. The record-setting An important characteristic of ef- and the season’s best throw. throw by Ashe in 2012 was 1.49 fective coaching is the ability to seconds in duration from right foot recognize the critical components Although release velocity is clearly lift-off. During the throw, Ashe spent of athletic performance. Highly a significant indicator for perfor- 50.35 percent of the duration of the effective coaches utilize critical mance, it was excluded from the throw in double support. components of performance in variables because it does not re- order to create training protocols veal any applicableJudge information et al. to From 2010 until the 2012 season, designed to help the athlete reach 429 an athlete because most athletes are presumably trying to throw as hard and fast as possible during a competition. Likewise, because previous research [31] has indicated that release velocity explains so much of the variance of a throw by itself (90+%) it was concluded that it could mask the importance of other variables that may be more applicable to beneficially effecting a technical intervention.

Data Analysis

The method employed in this study to breakdown the throw into phases by predetermined events allowed for comparison of this re- search with previous research based Figure 2: Mean season’s performance in the hammer throw for 2010 – 2012 (Each on hammer throwFigure performance. 2. Mean season’s performanceerror bar in theis constructed hammer throw using for one 2010–2012 standard (eacherror errorfrom the bar mean). is constructed using one standard error from the mean).

Discussion 25,39 TRACK COACH — 7269 related work on the hammer throw and the shot An important characteristic of effective coaching is the put.42–44 Results of an investigation by Judge and ability to recognize the critical components of athletic Bellar42 reported that strength in the power clean was performance. Highly effective coaches utilize critical strongly related to the distance achieved in the shot put components of performance in order to create training event. Reis and Ferreira44 evaluated the validity of sev- protocols designed to help the athlete reach maximum eral strength and power tests to predict performance in performance. American junior record holder, Shelby the shot put. The study provided mixed results as some Ashe, demonstrated various biomechanical characteris- tests of power (such as a variety of jumping tests) did tics of the hammer throw which distinguished her from not correlate with performance where throwing tests other elite junior hammer throwers. The results of the (power) and weight lifting tests (1 RM strength) present study indicate this success was due to an effi- showed a significant association with performance. cient technical pattern and a balanced approach to Strength is a necessary component in the hammer training. One of the primary findings of this case throw because it will enable the athletes to hold the study was that from the 2010 until the 2012 season, technical positions while moving at high velocities.25 Ashe’s back squat and power clean 1 RM (personal Counteracting the effective weight of the implement at bests) improved by 22.6% and 23.5% respectively. the low point of the elliptical orbit and imparting Number of throws per year and number of years, torque on the implement to further its rotation are back squat, and hammer-throwing technique were sig- both technical skills requiring the same type of core nificant predictors of hammer throw distance in a study strength as in the squat.40 Therefore, the large increases by Judge et al.39 The increases in throwing volume and in the 1RM of a structural multi-joint exercise like the 1 RM’s in the squat and power clean from 2010 until squat lift by Ashe for increasing strength and hypertro- 2012 in the present case study are supported by the phy of the core and back extensors was not investigation by Judge et al. Trends in the data in the surprising.40 present case study were comparable to a similar case 25 study conducted by Judge et al. The entry It is important for coaches to be able to identify and sequence the training effects that contribute to sport The technical components of Ashe’s entry presented a form in the hammer throw. Maximum strength in the significant challenge to the training program. In her squat exercise was a significant predictor of the per- second year throwing, 2011, Shelby was not very com- sonal best in a closely related event (the indoor fortable with her winds and entry. This aspect created a weight throw) for the subjects in a study by Judge significant challenge, as the winds are one of the most et al.40 The results of the present case study investiga- important technical elements of the hammer throw. The tion agree with the information that was found in winds, especially in Ashe’s three-turn technical model, maximum performance. Shelby several strength and power tests to cal elements of the hammer throw. Ashe demonstrated various bio- predict performance in the shot put. The winds, especially in Ashe’s mechanical characteristics of the The study provided mixed results three-turn technical model, were hammer throw which distinguished as some tests of power (such as responsible for the throwing rhythm her from other elite junior hammer a variety of jumping tests) did not and tempo, the position of the lowest throwers. The results of the pres- correlate with performance where point in the rotational trajectory of ent study indicate this success was throwing tests (power) and weight the hammer, the movement of the due to an efficient technical pattern lifting tests (1 RM strength) showed head of the hammer into an optimal and a balanced approach to train- a significant association with per- position and the placement of the ing. One of the primary findings of formance. Strength is a necessary athlete’s body into the appropriate this case study was that from the component in the hammer throw position for the turns. Execution 2010 until the 2012 season, Ashe’s because it enables the athlete to of the preliminary swings (winds) back squat and power clean 1RM hold the technical positions while required stability [25]. A methodical (personal bests) improved by 22.6% moving at high velocities [25]. Coun- development of this important tech- and 23.5% respectively. Number teracting the effective weight of the nical element was essential prior to of throws per year and number implement at the low point of the el- beginning the throwing action as a of years, back squat and hammer liptical orbit and imparting torque on whole. Ashe demonstrated difficultly throwing technique were significant the implement to further its rotation with maintaining relaxed arms on predictors of hammer throw distance are both technical skills requiring the the winds, and she appeared to be in a study by Judge, Bellar, McAtee same type of core strength as in off-balance. Her winds impacted her and Judge [39]. The increases in the squat [40]. Therefore, the large balance on the start, which tended throwing volume and 1RM’s in the increases in the 1RM of a structural to decrease her turning speed on squat and power clean from 2010 multi-joint exercise like the squat lift turns two and three. until 2012 in the present case study by Ashe for increasing strength and are supported by the investigation hypertrophy of the core and back One of the differences from 2011 by Judge et al. Trends in the data extensors was not surprising [40]. to 2012 was the consistency of in the present case study were the start. This consistency was comparable to a similar case study developed as a result of the adjust- conducted by Judge et al. [25]. Strength is ments made to widen Shelby’s initial a necessary starting position. In order to create It is important for coaches to be able component in the maximal rotational momentum, the to identify and sequence the training hammer throw suggested placement of the feet is effects that contribute to sport form because it enables wide (70cm to 80cm) [2, 25]. Minute in the hammer throw. Maximum the athlete to changes (as little as 2 cm) to this strength in the squat exercise was a hold the technical position influenced the subsequent significant predictor of the personal positions while structure of the throw [25]. Ashe best in a closely related event (the moving at high began throwing in 2010 with a nar- indoor weight throw) for the subjects velocities row base of 65cm but maintained in a study by Judge, Bellar, Turk, balance and stability in her starting Judge, Gilreath, and Smith [40]. position through gradually using a The results of the present case The Entry wider base (80cm). Most three-turn study investigation agree with the throwers that were studied as a tech- information that was found in related The technical components of Ashe’s nical model obtained a steeper orbit work on the hammer throw [25, 39] entry presented a significant chal- earlier in the throw. The objective on and the shot put [42-44]. Results lenge to the training program. In her the start for Ashe was to achieve a of an investigation by Judge and second year throwing, 2011, Shelby relatively flat orbit on the entry turn. Bellar [42] reported that strength was not very comfortable with her This flat orbit allowed Ashe to be on in the power clean was strongly winds and entry. This aspect created balance as she strikes the ball on related to the distance achieved in a significant challenge, as the winds the final wind. Because of the ad- the shot put event. Reis and Fer- are one of the most important techni- justment, Ashe was able to maintain reira [44] evaluated the validity of a greater than 40-degree release

TRACK COACH — 7270 angle while remaining controlled by radius allowed the hammer-thrower Removal of or lifting the right foot making a more gradual progression system to rotate with a slower from support was another important to increase the orbit. angular velocity [45-47]. A slower training element that was focused rate of rotation permitted slower on by Ashe. One of the challenges The mechanics of the throw were contractions of the muscles involved for Ashe was to obtain early right profoundly impacted by the position [45, 46] that allowed these muscles foot placement. To achieve this, her of the low point following the winds. to exert larger forces. This is due technical training regimen focused In 2010, Ashe set up her low point to the force-velocity relationship on lifting the right leg earlier each a little right of center. Throwers are for skeletal muscle [48]. In turn, turn. The emphasis was on pushing typically better able to accelerate a larger muscle force results in a the right foot into the ground until the implement in the first turn by larger torque and an increase in the the right foot comes off the ground. positioning of the low point of the overall angular momentum of the This movement was coached to take trajectory a little to the right of the system. Therefore, utilizing a longer place when the thrower’s body is at center line. However, doing so may radius in the early parts of the throw a 90° angle from the frontal plane create a challenge to produce a wide facilitated an increase in the angular in the first turn [2]. hammer arc movement to the left. momentum of the system for Ashe [45, 46]. As the trunk straightened As she became more technically at low point in turns two and three utilizing a longer proficient in 2011 and 2012, the low and the angular velocity was con- radius in the point was set up at zero degrees sequently increased, the rotational early parts of the (exactly on the center line). It was radius was gradually reduced. throw facilitated believed that athletes with a high an increase in the level of speed capacities and in Ashe successfully added a modest angular momentum complete control of the technique lean to her starting position in 2012 of the system for have no need to “advance” the low although she originally appeared to Ashe trajectory point by 40 to 45° to the be the most comfortable with the right but can place the hammer upright position. A continuing chal- head straight in front of themselves lenge with Ashe was to transition This strategy permitted the lengthen- already in the first turn. from the slight forward lean of the ing of the DS phase in relation to first turn to the more upright posture the SS phase. Most elite throwers Throughout 2010 and 2011, Ashe of the second turn. This was one studied attempted to lift the right leg maintained an upright starting po- of the technical factors emphasized earlier in each subsequent turn as sition. An introduction in 2012 of a in 2012 and subsequently in 2013. the velocity of the turns increase slight forward lean of the trunk on [25]. However, the degree point of the entry was made. A slight forward The Turns the lift of the right foot was to be lean of the trunk while in DS permit- reduced to 80° following the first ted the thrower (Ashe) to maintain The smooth transfer from the pre- turn and 75° following the second balance when the angular velocity liminary swings (winds) into the first turn [49]. Ashe was instructed to of the body was reduced and the turn established the turning rhythm. focus on driving the right side so absolute velocity of the implement The motion of the thrower’s center the right leg lift-off occurs more was relatively high. A thrower of of mass are affected by three forces: naturally. In theory, the right leg shorter stature like Ashe can take gravity, a reaction force exerted loses contact with the surface of advantage of a longer radius, as it by the ground on the thrower’s the ring when the angular velocities allowed for a smoother change of feet (ground reaction force), and a of the hammer and the athlete’s kinematic indicators. reaction force equal and opposite body are equal and continues until to the cable force (cable reaction the implement passes its highest When making this adjustment, im- force) [9,29]. For a good throw, the point. In order to secure a fast foot portant implications associated with thrower focused on achieving an placement, the right leg moved in producing a larger radius in the early appropriate combination of hammer the single-support phase within a parts of the throw were considered. and ground forces that would pro- minimal radius (coaching cue: tight For a given linear speed, a larger duce an increase in ball speed [45]. knees and shins) [49].

TRACK COACH — 7271 Within each turn, the thrower is to ensure utilization of a technique that results in an increase in hammer speed while also ending the turn in such a position that further increases the speed in the subsequent turn by limiting the deceleration into SS [9,25, 45].

Ashe had a propensity to lead with the head into the next turn (drag the hammer) as she achieved a greater degree of separation. Technically, Ashe was encouraged to reduce the shoulder-pelvis separation angle during the initiation of DS by as much as possible, specifically during Figure 3: After attempting to increase the velocity of the head of the hammer right turn two. This resulted in a smaller up until release, the athlete should be in an upright stable position as shown here. loss in speed during the subsequent SS phase. case study. The movement of the Accelerating the Ball trunk and shoulders relative to the Although angles of (shoulder-pelvis) pelvis has been discussed in coach- separation in the hammer throw Recently there has been increasing ing literature [25], but has received have been discoursed they have amounts of research into the accel- little research attention. not been highly explored in the eration mechanism of the hammer literature [10,25]. The angle of sepa- [15,50, 51, 52]. The mechanism for The build-up and unwinding of the ration between the shoulders and increasing or decreasing the radius torque that was created between the the hammer is equal to the angle of rotation involves posture adjust- hip/shoulder axes that produce force formed from the intersection of the ments at the hip and shoulders was a new concept to Ashe in 2010. shoulders with an imaginary line during the course of the turns [45, The concept was best explained to from the head of the hammer. The 46]. The “Russian Model” served as Ashe using related throwing events shoulder/hip separation in the DS the basis for this area of technique (e.g. discus) and sports like softball catch phase, which creates torque [12, 25] for instructing the subject. and golf, which she understood. The that accelerates the hammer, was It is also important for athletes and optimization of the magnitude of the the key to the hammer thrower’s coaches to understand how individ- shoulder-pelvis separation angle success in a related study [25]. ual movements of the thrower affect has been investigated in a number Proper torque application added to the overall performance. Hammer of other sports that utilize rotations the angular momentum was needed throw technique in this case study such as discus [56, 57] and golf to increase throwing distance [25]. was strongly influenced by move- [58, 59]. From the right foot touch ment of the trunk [16, 53]. It is widely down, the hammer is accelerated to A smooth acceleration pattern accepted that the angle between 0 degrees. However, emphasis was proved to be a point of emphasis the shoulders and pelvis (shoulder- given to the optimizing the degrees with Ashe. The emphasis was pelvis separation angle) increases of acceleration during each turn, placed on accelerating the ball during SS and decreases during for the sake of stability through the by achieving the correct positions DS as the thrower accelerates the overall throw. during the throw. Countering of hammer [53-55]. The optimization the hammer is one characteristic of the relationship of the shoulders The desire was to achieve a mod- Ashe learned from former American to the pelvis at the initiation of DS est 20 to 40 degrees of separation holder Erin Gilreath [25]. In many was a primary focus of technical during each DS catch phase in favor cases, a disadvantageous hammer intervention utilized in the present of a more stable body position [25]. radius is created when throwers

TRACK COACH — 7272 project forward slightly at the waist and linear velocity of the hammer in ity and has an effective delivery in order to increase the radius of turn three by decreasing the radius position with a near-vertical trunk, the hammer in the early turns by earlier than most. An area that was closely placed feet and a rotational countering with the hips, followed given considerable attention was the plane of the implement around 40- by a countering with the shoulders position of the head during the turns. 43°, an effective delivery and long on turns two and three [53]. As It is generally accepted that looking throwing distances are possible throwers slowly tilt their shoulders to the horizon (straight ahead) and even if the athlete demonstrates and thorax backwards, the radius of slightly upwards helps to maintain technical shortcomings in the earlier rotation shortens which could result the trunk on the rotational axis. stages of the throws. As the throw in an increase in the linear speed. Eventually, through repetitious drill progresses, the decreasing trend sessions, this became a stable part of the radius of rotation leads to a The technical challenge for Ashe of Ashe’s throw. reduction in the moment of inertia was the transition from the hip and an increase in the angular ac- counter in the entry into the shoulder The pattern of force development celeration. Therefore, a shortening counter in the second turn as an ef- suggests that throwers actively ap- of the radius, particularly in the fective shoulder counter is one of the ply force to the hammer as it travels last part of the final turn, could be keys to elite hammer performance from its highest to lowest points utilized by throwers to facilitate an [25]. The radius shortened when the [5,10,60]. By doing this, throwers increase in hammer speed prior to centripetal forces were great enough are also utilizing the effect of grav- release [46, 47]. that the upper body is engaged in ity whilst actively accelerating the order to help counter the hammer hammer [10,13]. The acceleration An increased release velocity ac- [9]. Maintaining a long radius was pattern of the ball was a technical counts for the large difference be- possible by the positioning of the focus for Ashe. Because she was tween throw distances from 2010 to head, which allowed Ashe to counter relatively new to the event, a slower 2012. Support phase times showed the hammer with her lower body on start was emphasized with solid po- little information in helping predict the initial turn. sitions and a gradual acceleration. throw distance [25]. Therefore, it The gradual acceleration is limited is thought that other mechanical In 2010, Ashe occasionally looked to an increase of velocity that is factors must have contributed to ahead of the ball. As a result of not more than approximately 25% increased performance. The longer turning the head to the left of the in each subsequent turn. A smooth times in turns two and three during implement, Ashe began to bend acceleration of the hammer in the the 2010 throw indicate a slower the right arm which reduced the DS phase and gradual shortening rotational speed. Additionally, the radius of the rotation and affected of the SS phase makes elite throw- radius from the hammer’s center balance leading to straightening of ers stand out from other throwers. of mass to the axis of rotation must the left leg. A technical aspect that Increasing time in DS and shorten- also be considered. was worked on with Ashe was im- ing SS are technical skills on which proving her counter to increase her Ashe continues to focus. The final delivery action is to take speed in the later turns [25]. When place without a significant backward studying her counter the radius de- Final Delivery lean of the trunk (Figure 3). As the creased in turn 3 in the American implement passes the low point junior national (AJR) throw. This The forces acting on the hammer of its trajectory, the legs begin to technical cue was modeled from prior to release include gravity straighten. As the implement is the AR (73.87m—242’4”) throw of (weight) and the force applied by the placed at the level of the athlete’s Erin Gilreath [25] and is not typical thrower to the hammer via the ham- shoulders, the release of the ham- for most junior throwers, as inex- mer’s cable (cable force) [10,13]. mer occurs. Properly executed perienced athletes have difficulty Like hammer velocity, the cable delivery movements are reflected mastering the counter especially to force increases throughout the throw in a balanced position after the this extreme. In the AJR throw in with a single fluctuation occurring release of the hammer. The biggest 2012, Ashe was building up angular within each turn [10,13,49,50,60,61]. difference between Ashe’s release momentum during turns one and Provided the athlete reaches a in 2010, 2011 and the AJR throw in two and then increasing the angular maximal possible turning veloc- 2012, was the balance at release,

TRACK COACH — 7273 which was strongly emphasized of meetings between the USATF immutable laws of physics is both in training. Countless throws with sport scientist, USATF coach’s captivating and inspiring to athletes PUDS, weights, and plates were education coordinator, coach, and [25]. Continuing the development performed with the emphasis on athlete. Time spent in DS phase of the understanding of the basic proper alignment. Many hammer helps to build angular momentum. elements of the hammer throw throwers primarily utilize the mus- As angular momentum is increased, technique (the correct internal im- culature in the shoulder and arms linear velocity of the head of the age of the technique) is necessary to generate force. As evidenced by hammer will also increase. Greater for both coaches and athletes [25]. the joint angles in the catch position, increases in angular momentum By adopting the above procedure the athlete’s hips are in a fairly low, can be found when engaging trunk in the selection and development and there is separation between the rotation along with the torque gen- of fundamental skills, hammer shoulders and hips, although the erated by ground reaction forces throwers and coaches can have upper body is erect [see Figure 3]. [9]. Therefore, focus was given confidence in the soundness of his on rotating the lower body around or her conclusions. quickly during single support in order As angular for the line through the hip joints to The only way to achieve success in momentum is lead the line through the shoulder the hammer is by following a consis- increased, linear joints. Additionally, during DS, the tent training regime that incorporates velocity of the head trunk rotates back to a neutral a system of technical development, of the hammer will position. The meeting discussions overload, progressive resistance, also increase. determined that good positions were and recovery. Number of throws per being accomplished, and the main year and number of years throwing objective of training needed to focus the hammer, back squat and hammer Ashe demonstrated a very upon improving velocity through throwing technique were significant forceful rotary motion in the push- conditioning rather than technique predictors of hammer throw distance off phase of the throw, but due to modifications. in previous studies [25,39,40]. It is a lack of strength, she had trouble important for coaches and athletes maintaining the velocity through the Recommendations to maintain focus. Weight training release in 2010 and 2011. A tech- and lifting programs need to be spe- nical adjustment in this area may Throws coaches will benefit from cific. There is no time to engage in increase consistency and improve- evaluation of this case study as resistance training (i.e. bench press) ment of the overall throw. The lack it bridges the gap between the or other training that is not related of blocking force of the left leg was coach and the researcher through to throwing the hammer. Exercises a possible limiting factor in achieving integrating biomechanical analysis that are to be emphasized include release velocity. The stopping force in teaching the hammer throw. the Squat, and the Olympic lifts. In of the front leg contributes to the This case study offers guidance to addition to intensity in the weight transfer of force to the hammer. In coaches as a background for the room, throws and drills with heavy 2012, Ashe accommodated for past analysis of the technique and the implements to build “specific throw- deficiencies by improving the power planning of the training load. A close ing strength,” play an integral role in clean and squat 1RM’s. The new relationship exists between tech- the training regime. Improvements in strength increased squat and power nique and performance. Perfecting throwing and general strength will clean (personal bests improved by this technique is a continuous and make it possible for the coach to 22.6% and 23.5% respectively) year-round task. The high level of engineer technical advancements. combined with a sound technical interest and self-assurance that can Closer to the season, additional pattern that sets up the final turn be developed within athletes by work with lighter implements to and release, helped to create the linking the phase of physics called build speed, and refine the timing velocity necessary to move the mechanics to the presentation of of the technical model is suggested. implement a record distance. fundamental techniques of hammer However, the specific movement throwing is likely to amaze both the pattern of throws with implements Strategies to improve technique athlete and the coach. Proof that of different masses and lengths an increasing velocity were the focus is based on the evidence of the does not automatically produce the

TRACK COACH — 7274 essential changes that are required Objective data on the hammer throw 2000, 4, 458-486. 6. Burke, E., Pataki, L. and Doherty, K., Sports for enhancement of the competi- can be quantified, measured and Performance Series: The Hammer Throw: tion throws. The projected changes studied by researchers and trained Fundamental Technique and Strength Plan, National Strength and Conditioning Journal, happen only after consideration of coaches. This data can be used to 1989, 11(4), 4, 8-10, 77-81. the technique of throws with special determine the effect of each body 7. Judge, L. W. and McGill, K., The Hammer Throw Handbook, Coaches Choice, Monterey, implements [25]. segment to the total action. The CA, 2014. 8. Bondarchuk, A. P., Modern Trends in Hammer athlete will benefit from the coach Technique, Track and Field Quarterly Review, America’s best female junior ham- collaborating with a biomechanist 1980, 80(1), 39-40. 9. 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Hammer Throwing, Journal of Biomechanics, The Relationship Between Discus Throwing csm.2006.03.005 1989, 22, 565-575. Performance and Combinations of Selected 30. Neal, S., & Fields, K. B. Peripheral nerve entrap- 46. Dapena, J. and McDonald, C., A Three- Technical Parameters, Sports Biomechanics, ment and injury in the upper extremity. American Dimensional Analysis of Angular Momentum 2008, 7(2), 173-193. Family Physician, 2010, 81(2), 147–155. in the Hammer Throw, Medicine and Science 57. Leigh, S., Gross, M.T., Li, L. and Yu, B., The 31. Izzi, J., Dennison, D., Noerdlinger, M., Dasilva, in Sports & Exercise, 1989, 21(2), 206-220. Associations of Selected Technical Parameters M., & Akelman, E. Nerve injuries of the elbow, 47. Maroski, R., Optimal Distance from the Imple- with Discus Throwing Performance: A Cross- wrist, and hand in athletes. Clinics in Sports ment to the Axis of Rotation in Hammer and Sectional Study’, Sports Biomechanics, 2007, Medicine, 2001, 20(1), 203–217. Discus Throws, Journal of Biomechanics, 1991, 6(3), 269-284. 32. Hayter, C. L., & Giuffre, B. M. Overuse and trau- 24(11), 999-1005. 58. Chu, Y., Sell, T. C. and Lephart, S. M., The matic injuries of the elbow. Magnetic Resonance 48. Hill, A.V., The Maximum Work and Mechanical Relationship Between Biomechanical Variables Imaging Clinics of North America, 2009, 17(4), Efficiency of Human Muscles, and their Most and Driving Performance During the Golf 617–638, v. doi:10.1016/j.mric.2009.06.004 Economical Speed, Journal of Physiology, 1922, Swing, Journal of Sports Sciences, 2010, 28, 33. Pagonis, T., Givissis, P., Ditsios, K., Pagonis, 56(1-2), 19-41. 1251-1259. A., Petsatodis, G., & Christodoulou, A. The 49. Petrov, V., Hammer Throw Technique and Drills, 59. Myers, J., Lephart, S., Tsai, Y-S., Sell, T., Smo- effect of steroid-abuse on anatomic reinser- Translated Excerpts from Legkaja Atletika, liga, J. and Jolly, J., The Role of Upper Torso and tion of ruptured distal biceps brachii tendon. 1980, 8. Pelvis Rotation in Driving Performance during Injury, 2011, 42(11), 1307–1312. doi:10.1016/j. 50. Murofushi, K., Sakurai, S., Umegaki, K. and the Golf Swing, Journal of Sports Sciences, injury.2011.03.018 Kobayashi, K., Development of a System to 2008, 26(2), 181-188. 34. Sahrmann, S. A. Diagnosis and Treatment of Measure Radius of Curvature and Speed of 60. Hwang, I. and Adrian, M., Biomechanical Movement Impairment Syndromes, 2001,(1 Hammer Head During Turns in Hammer Throw, Analysis of Hammer Throwing, in: Adrian, M. edition.). St. Louis, Mo: Mosby. International Journal of Sport and Health Sci- & Deutsch, H., ed., Proceedings of the 1984 35. Sahrmann, S. A. Movement System Impair- ence, 2005, 3, 116-128. Olympic Scientific Congress, 1984, 79-86. ment Syndromes of the Extremities, Cervical 51. Murofushi, K., Sakurai, S., Umegaki, K. and 61. Bartonietz, K., Hinz, L., Lorenz, G. and Lunau, and Thoracic Spines, 2010, (1st ed.). Mosby. Takamatsu, J., Hammer Acceleration Due to G., The Hammer: The View of the DVfL of 36. Cools, A. M., Dewitte, V., Lanszweert, F., Note- Thrower and Hammer Movement Patterns, the GDR on Talent Selection, Technique and baert, D., Roets, A., Soetens, B., … Witvrouw, Sports Biomechanics, 2007, 6, 301-314. Training of Throwers from Beginner to Top E. E. Rehabilitation of scapular muscle balance: 52. Ohta, K., Umegaki, K., Murofushi, K. and Luo, Level Athlete, New Studies in Athletics, 1988, which exercises to prescribe? The American Z., Analysis of Hammer Movement Based on 3(1), 39-56. Journal of Sports Medicine, 2007, 35(10), a Parametrically Excited Pendulum Model, 1744–1751. doi:10.1177/0363546507303560 Procedia Engineering, 2. 37. De Mey, K., Danneels, L. A., Cagnie, B., Huyghe, L., Seyns, E., & Cools, A. M.Conscious correc- tion of scapular orientation in overhead athletes performing selected shoulder rehabilitation exercises: the effect on trapezius muscle acti- vation measured by surface electromyography. The Journal of Orthopedic and Sports Physical Therapy, 2013, 43(1), 3–10. 38. Magarey, M. E., & Jones, M. A. Dynamic evalu- ation and early management of altered motor control around the shoulder complex. Manual Therapy, 2003, 8(4), 195–206. 39. Judge, L.W., Bellar, D., McAtee, G. & Judge, M., Predictors of Personal Best Performance in the Hammer Throw for U.S. Collegiate Throwers. International Journal of Performance Analysis in Sport, 2010, 10(1), 54-65. 40. Judge, L. W., Bellar, D., Turk, M., Judge, M., Gilreath, E. & Smith, J., Relationship of Squat One Repetition Maximum to Weight Throw Per- formance Among Elite and Collegiate Athletes, International Journal of Performance Analysis in Sport, 2011, 11, 209-219. 41. Judge, L.W., Young, M. & Wanless, E. A., Using Sport Science and Training Theory to Develop With 2017 updates Elite Performance: A Case Study of a 2005 $29.95 World Championship Finalist in the Women’s Shot Put, International Journal of Sport Science and Coaching, 2011, 6(3), 365-386. 42. Judge, L.W. & Bellar, D., Variables Associated Available only from www.amazon.com with the Personal Best Performance in the Glide and Spin Shot Put for U.S. Collegiate Throwers, Enter “Track & Field News’ Big Gold Book” International Journal of Performance Analysis in Sport, 2012, 12, 37-57.

TRACK COACH — 7276 FAST FEET

Just how fast are the fastest sprinters? John Shepherd looks at IAAF stats from the world indoors. Adapted with permission from Athletics Weekly, March 28, 2019.

By John shepherd

At last year’s World Indoor Cham- Five vantage points were used the blocks, the drive that they create pionships in Birmingham the IAAF and data collected via 11 high- against the blocks and that during followed up its biomechanics analy- speed cameras, very considered the first steps of acceleration. ses from the 2017 World Champion- measurements and control points ships in London with further event were used to get detailed data on Key aspects or cues to focus on by event reports. Here we take a the start, and acceleration. The would be torso angle, shin angle look at the one produced for the video files were then imported into and hip extension (drive through 60m which was won by Christian SIMI Motion (Simi Reality Motion the hip). Unless you have access Coleman in 6.37. Systems) and manually digitized. to the type of kit used by the IAAF The sprinters’ key body parts were you will not, somewhat obviously, be Coleman’s time was set just a couple then analyzed in incredible depth able to obtain joint angular velocities of weeks after he broke the world and detail. Table 1 shows some of nor the percentages of time spent 60m record by five hundredths of the key variables considered by the across the various phases of block a second and it took down the research. Temporal aspects such as clearance. 20-year-old championship record. the time it took to leave the blocks The data was produced by Carnegie and those of the initial clearance When the sprinter leaves the blocks School of Sport, Leeds Beckett steps were also evaluated. from the set position, he should push University and the IAAF. You can with both feet through the block ped- download all event reports from the Everyday sprint als. The IAAF considered the time 2018 World Indoor Championships coaches and the for these push phases, plus reaction and the 2017 World Championships research’s relevance time. Coleman was the quickest to by going to the IAAF website. exit from the blocks—he had a total If you are a sprint coach in terms of “push time” of 0.290, which when How was the data block clearance and initial accelera- his reaction time was added totalled collected? tion, you will probably focus on the 0.441. His single leg push time was angle at which the sprinters leave 0.127 and his double leg push time

TRACK COACH — 7277 0.163 (see Table 1 for definitions). Table 1: Sprint parameters measured by the IAAF. Sprint Parameter Definition This indicates that Coleman is Double leg push time The time between the initial movement in the starting clearly a fast starter and can react blocks and the first foot leaving the starting block (after very quickly and exert a lot of force reaction time) in a short time. However, how did Single leg push time The time between the first foot and the second foot that translate to block clearance pushing away from the starting blocks distance? Block clearance How far the sprinter travelled in terms of first foot’s touch- distance down

Sprint coaches stress to their Trunk angle The lean of the sprinter as measured through the trunk— athletes the importance of getting considered to be 90 degrees in the upright position distance on that first step (and the Hip angle The angle between the hip and the thigh (considered to be initial ones that make up the ac- 180 degrees when standing) celeration phase). If the step is too Knee angle The angle at the knee (considered to be 180 degrees short then the race can be lost, as it when standing) can be if it is too long which results Lower leg angle The angle of the lower leg relative to the track in a lack of distance from the block Swing thigh angle The angle between the thigh of the swing leg and the and unwanted braking respectively). vertical

Contact time Time of the sprinter’s foot contacts In the World Indoor 60m final Cole- man was third after Step 1. Ronnie Step time Contact time plus flight time Baker and Sean Safo-Antwi were Projection angle The angle at which the sprinters left the blocks on their first equal first in terms of touchdown on step first contact after the start. Turkey’s Step length One stride (not including the block clearance) Emre Zafer Barnes achieved the Step velocity Step length divided by step time greatest distance, covering 0.66m, Time to 10m Time to 10m Coleman 0.51m and Baker 0.62m. Coleman spent slightly more time airborne than the leaders—perhaps these “rule of thumb” figures are a an incomplete extension of the rear his block clearance projection angle very good guide—the elite sprint- block leg, as it was measured at the could have been better? ers’ front knee angles ranged from immediate point when neither foot 84.1 degrees (Su) to 99.9 degrees was on the block pedals). Speaking of which, the IAAF stats (Coleman). And the rear leg angles have angles for numerous body from 131.5 degrees (Barnes) to So in terms of this IAAF measure- parts in numerous positions at the 108.1 degrees (Coleman). ment, the greatest degree of hip start and just after. Let’s initially extension during this phase was consider trunk angle. In the set Stay low! shown by Safo-Antwi (176.5 de- position Coleman was inclined at grees) whilst Coleman had the third minus 18.3 degrees, Su Bingtian A common coaching point made by “straightest” extension with 172.7 minus 13.4 with Barnes the shal- sprint coaches is that the sprinter degrees. lowest at minus 22.8. should stay low as he drives from the blocks. Another key coaching clue for the What of knee joint angles? start and the initial steps revolves A forward angle should be set across around a negative shin angle (the Most sprint coaches will instruct a the body (and not just achieved shin should be behind the knee). circa 90-degree angle at the knee by bending at the waist). At block This keeps the sprinter’s propulsive joint of the front leg and one of exit Coleman had lifted his trunk forces behind him. Interestingly around 120 degrees at the rear to 40.2 degrees. All other finalists Coleman’s first contact involved a leg’s knee in the blocks. were between 31.8 degrees and near to 0-degree shin angle. Such 41.5 degrees. (Note: this position an angle can absorb forward pro- The biomechanics showed that as recorded by the IAAF featured pulsion and “bounce” the athlete

TRACK COACH — 7278 blink of an eye on the fourth step.

At 10m, however, Cole- man was back in the lead—he got there in 1.856m/sec includ- ing reaction time and 1.705m/sec excluding reaction time. Rather interestingly Coleman’s 10m time constituted 29.14% of the complete 60m race.

Coleman’s first step after block clearance was 1.19m long and his second and third 1.35m and 1.44m respectively (recall the IAAF de- fined the first step as the male Birmingham World the one that took place after block Championship 60m finalists clearance). His step frequency was (many of which chime with 4.84Hz, 4.41 Hz and 4.69Hz at the what everyday sprint coaches same steps. Most elite male sprint- work to); let’s now consider ers will only slightly increase this in brief how fast the likes of step frequency over the course of Coleman are able to move. the race—this shows how fast elite sprinters are from the gun. Excluding—although obvi- ously crucial as a determin- In terms of trunk angle Coleman’s ing factor technique—sprint was 41.6 degrees on the third step velocity is determined by while Baker displayed the highest cadence, time on the ground angle of 56.3 degrees. In the first on foot-strike, flight time and three steps from block clearance the amount of force that can Coleman lifted his trunk by 1.4 de- be generated. In any sprint, grees. This will give sprint coaches the first step contacts will be an idea as to what’s required to slower, as will be the step sustain an optimum acceleration. frequency, as the sprinter builds momentum. Take home value upward, thus reducing accelerative In terms of ground contact The lAAF’s willingness to share propulsion. time for the first step Coleman’s their biomechanical data must be were 0.160m/sec, 0.167m/sec and applauded. For everyday sprint 0.140m/sec. Su, in comparison, Fast feet—just how coaches the data can be illuminat- managed 0.167m/sec, 0.160m/sec fast? ing. However, you will need to be and 0.133m/sec—and Coleman led able to see through that which could at first and third touchdown. Interest- So, we have considered some of be superfluous for your coaching. ingly, Coleman went to third in the the key biomechanical elements of Unless you have such a high-tech

TRACK COACH — 7279 biomechanical set-up then you will somewhat obviously not be able TAFNEWS BOOKS NOW AVAILABLE ON to measure the same parameters as the IAAF did and get such a blueprint on your athletes. AMAZON.COM This book was formerly out of print and not available, but we Nevertheless, the data confirms 00 have arranged with Amazon.com to print on demand and offer on their website. Order directly from Amazon.com. many of the everyday sprint coach- $ 25 ing cues and techniques that sprint PEAK WHEN IT COUNTS: Periodization For American Track & Field coaches up and down the country 4th edition of Bill Freeman’s definitive work on what periodization is and will be using. And the data relating how to apply it to American track & field, all events. Essential reading for to trunk angles and length of the coaches. Includes many tables and figures. 148 pp. first three steps and time to 10m Available only from www.amazon.com will provide some markers for those wanting to chase after Christian Note: There may be other offers on amazon.com for used copies, but for the new, T&FN- authorized, pristine copies look for the entries with the above prices. Coleman!

FROM THE Editor Continued from page 7258 allowing intrepid souls the opportu- The Big Ben entry created some It leads one to wonder what the nity to achieve fleeting immortality in drama at the London finish line East Africans are going to do once a category of their choosing. when he couldn’t fit under the finish they figure out that most of these line structure. It seems his 7+ foot costume records are “soft.” I find the Records are recognized for running costume was just a little too much thought of Eliud Kipchoge charging backwards, dressed as a ___ (you for the 7’ opening. He had no flex down Boylston Street dressed as fill-in your favorite favorite—waiter, point and created a standoff. If he a Leprechaun disturbing. That day nurse, whatever), wearing an 80# leaned forward, he’d fall. Finally, an may be coming; that day is coming, backpack, high heels, dressed as a official eased him through costing I repeat with conviction as I pound shoe, tree or phone booth, playing him some 15 seconds in the pro- my desk. a musical instrument, as a 3-legged cess. It all leads one to question if combo, dribbling one or two basket- the “outside assistance” is grounds Sir Hugh Beaver, who had the balls, even as Big Ben. The other for disqualification or if the record question about the fastest bird was categories number in the dozens. time should be accompanied by an directed to the McWhirter twins by a Like dozens of dozens. asterisk? Guinness employee named Chris- topher Chataway. Now trivia buffs The Guinness Book of World Re- The running nurse didn’t fare much will know the name Christopher cords got started over an argument better. She ran the marathon in Chataway as a British Olympian about which game bird was Europe’s modern day nurse’s scrubs in a and former 5000m world record fastest (golden plover or red grouse). low 3-hour time only to have her holder. While those are tremendous It has since grown to set its own effort disallowed. It’s not that she achievements Chataway may be record as the most widely published palmed some Oxy at work and best remembered for being one of book in the history of the world. Twin tested positive but rather that she the pacers for Roger Bannister the brothers Ross and Norris McWhirter wasn’t wearing a pinafore as part day he ran the first four-minute mile. were the founding publishers in 1954 of her costume. For those not in Just coincidentally the announcer for and made a career of documenting the know a pinafore is a type of that race and the head timer who the weird and wonderful of humanity. apron that nurses used to wear. clicked the 3:59.4 for Bannister was And some of it is really weird. Rules are rules. in fact, Norris McWhirter.

TRACK COACH — 7280 Training by Time or Distance

We welcome Jason Karp back to the pages of Track Coach. This is a commonsense approach to eequalizing training stress for runners of varying abilities.

By Jason R. Karp, PhD

Beginning in the seventh grade, miles they run, the more they’re running the same amount of time I became fascinated with time, validated. Even other runners will as a runner who averages 7:30 specifically how fast it moves and ask them how much mileage they pace for 40 miles per week (300 how each year seems to go faster run and make judgments about minutes per week), and therefore than the previous year. Time spent them based on the answer they is experiencing the same amount running is also interesting—the give. Even coaches at other schools of stress. And that’s what matters— second half of runs always seem may ask you how many miles per the stress. The slower runner may to go faster than the first half, and week your athletes run. be running fewer miles, but the some runs seem to fly by while oth- time spent running—and therefore ers seem to drag on. This changing However, the amount of time spent the stimulus for adaptation—is the perception of time may be partly running is more important than the same. If a slower runner tries to explained by its relationship to number of miles since it’s the dura- run as much as a faster runner, the effort, as running philosopher Dr. tion of effort (time spent running) slower runner will experience more George Sheehan once noted: “The that our bodies sense. A faster stress and therefore puts himself or faster we run, the longer it takes.” runner will cover the same amount herself at a greater risk for injury. of distance in less time than a Distance runners and coaches tend slower runner or, to put it another Endurance is improved not by to think a lot about mileage. In- way, will cover more miles in the running a specific distance, but deed, it’s the number of miles they same amount of time. For example, by running for a specific amount run each week that often defines a runner who averages 6-minute of time. The duration of effort is their status as runners. The more mile pace for 50 miles per week is one of the key factors that arouse

TRACK COACH — 7281 the biological signal to elicit ad- more comparable by shortening duration of each rep the same aptations that will ultimately lead the distance for the slower runner between runners. to improvements in your athletes’ (or, conversely, by increasing the running performance. Focusing distance for the faster runner). (2) Decrease the number of reps on time rather than on distance is for slower runners (or increase a better method for equating the There are a couple of other ways the number of reps for faster amount of stress between runners to make these two workouts com- runners) to make the total time of different abilities. Your athletes’ parable—the 18:00 5K runner can spent running at a specific in- legs have no comprehension of decrease the number of reps or in- tensity the same. what a mile is; they only know how crease the duration of the recovery hard they’re working and how long interval. For example, if both run- (3) Increase the duration of the they’re working. Effort over time. ners run the same distance (1,000 recovery interval for slower run- meters) and the 15:30 5K runner ners (or decrease the duration Training by time should also be does five reps (for a total running of the recovery interval for faster applied to individual workouts. This time of 15:35 at 5K race pace), the runners) to make the work-to- is the biggest flaw of group/team 18:00 5K runner should do four reps rest ratio the same. training, during which everyone on (for a total running time of 14:28 the team runs the same workout. A at 5K race pace). Alternatively, if If your athletes stop training by slower runner should not attempt the 15:30 5K runner takes three mileage and start training by time, the same number of reps of the minutes of recovery between reps, not only will they do the amount of same distance in an interval work- giving a work-to-rest ratio of 1-to-1, training that’s right for them, they out as a faster runner, otherwise he the 18:00 5K runner should take may even save some valuable time. or she will experience more stress 3½ minutes of recovery to make because he or she will be spend- the work-to-rest ratio 1-to-1. A competitive runner since ing more time running at the same sixth grade, Dr. Jason Karp relative intensity. For example, While manipulating the number quickly learned how running an 18:00 5K runner who runs 5 of reps or the recovery interval molds us into better, more x 1,000 meters at 5K race pace will make the two workouts more deeply conscious people, will experience more stress than comparable between runners, the just as the miles and interval a 15:30 5K runner who does the best way to equate the stress be- workouts mold us into faster, same workout. The corresponding tween these two workouts is the more enduring runners. This times of the two workouts would be initial way described—shorten the passion that Jason found as 3:37 per 1,000 meters (5:48 mile duration of the reps, since the time a kid placed him on a yellow pace) and 3:07 per 1,000 meters spent running at a specific intensity brick road that he still follows (5:00 mile pace), respectively. For represents the greatest aspect of all these years later as a this workout, the slower runner the training stress. If the 18:00 5K coach, exercise physiologist, would be running 30 seconds (or runner runs 1,000-meter reps like author of 8 books and 400+ 16%) longer at the same relative the 15:30 5K runner but takes more articles, speaker, and educa- intensity as the faster runner. recovery to keep the work-to-rest tor. His most well-known book ratio the same, it’s still a harder is The Inner Runner. He is the To make these two workouts more workout for the 18:00 runner. 2011 IDEA Personal Trainer of comparable, and therefore to the Year and two-time recipi- equate the stress experienced by To equate the stress of workouts ent of the President’s Council both runners, the 18:00 5K runner between runners of different abili- on Sports, Fitness & Nutri- should modify the workout by run- ties, I have developed a hierarchy tion Community Leadership ning 850 meters (which would take of strategies: award. His REVO LUTION 3:04) rather than running 1,000 me- 2 RUNNING™ certification has ters. If 850 meters is too awkward (1) Decrease the duration of each been obtained by fitness pro- of a distance to determine, you can rep for slower runners (or in- fessionals and coaches in 21 run either 800 or 900 meters. The crease the duration of each rep countries. point is to make the two workouts for faster runners) to make the

TRACK COACH — 7282 USATF Calendar of Schools http://www.usatf.org/Resources-for---/Coaches/Coaching-Education/Calendar-of-Schools.aspx

Level 1 July 19-21 Nassau Community College - Garden City, NY July 19-21 Johns Hopkins University - Baltimore, MD July 19-21 University of Kansas - Lawrence, KS August 2-4 Yale University - New Haven, CT Sept. 27-29 Community College of Philadelphia - Philadelphia, PA Oct. 5-6 Pueblo High School - Tucson, AZ Nov 1-3 Marian University - Indianapolis, IN Nov 15-17 Life University - Marietta, GA Nov 16-17 Allen High School - Allen, TX Nov 23-24 Virginia Wesleyan University - Virginia Beach, VA Dec 6-8 St. John’s School - Houston, TX Dec 7-8 Tennessee State University - Nashville, TN Dec 13-15 Westerville South High School - Westerville, OH Dec 13-15 University of South Carolina - Columbia, SC Dec 14-15 Pine Crest School - Ft. Lauderdale, FL Dec 14-15 St. John’s University - Queens, NY Dec 21-22 Cerritos College - Norwalk, CA Level 2 Aug 5-8 Chula Vista Elite Athlete Training Center Chula Vista, CA For Sprints/Hurdles, Endurance, Throws and Jumps

TRACK COACH — 7283 EXPANDED CRITERIA ANNOUNCED FOR THE USATF COACHES REGISTRY EDUCATION STANDARD

Effective with the 2019 USATF U20 Championships, additional qualifying options were adopted for meeting the Education Standard. The new options now accepted are as follows:

Path 1: a. IAAF Level I, II, III, IV or V certificate

Path 2: b. Primary coach of record of a top eight placer at the Olympics, Youth Olympic Games or an IAAF World Athletic Series competition, that includes:

i. IAAF World Indoor and Outdoor Championships ii. IAAF U18 Championships iii. IAAF U20 Championships iv. IAAF Continental Cup v. IAAF World Cross Country Championships vi. IAAF World Race Walking Team Championships vii. IAAF World Half Marathon Championships viii. IAAF World Relays c. Primary coach of record of a top three placer at the USATF Indoor, Outdoor, U20 (Junior) Championships or Pan American Games d. Primary coach of record of a top three placer at NCAA, NJCAA or NAIA Championships for cross country, indoor or outdoor track f. Hall of Fame Coach for USATF, USTFCCCA, National Scholastic Track Coaches Association, or NFHS i. Employment as a track coach at a scholastic, collegiate institution or USATF registered/approved club for a 10-year period verified by employer human resources department

The full list of accepted courses of education or career achievements are outlined at the link below.

http://www.usatf.org/Resources-for---/Coaches/Coaches-Registry/Education-Standard.aspx

If you have completed a qualifying option, proceed to submit an online application for verification. Coaching certifications and career achievements will not automatically import to the published Education Standard List without first submitting a completed application and appropriate documentation.

https://usatf.meetregister.org/Education-Standard-Verification-App/index.php

TRACK COACH — 7284 The USATF Campus Summer Sale is Back!

For a limited time, choose from two offers exclusive to online USATF Coaching Education courses:

• 20% off select courses, including the NEW Plyometric Training (Reactive Strength) series courses

AND

• Introducing the three-part Skill Acquisition series courses now available for $195 ($30 savings)

BENEFITS • Extend Level 1 certification to 2024 with completion of any course on USATF Campus* • Accepted for the Education Standard of the USATF Coaches Registry** • Earn professional development credit and CEU’s from Indiana University • Prepare for entry into the USATF Level 2 Program with instruction from, Dr. Christine Brooks • Unlimited access to the course, along with a certificate of completion

*Current certified Level 1 coach defined as certification obtained after January 1, 2013. **Must be completed in conjunction with the NFHS Coaching Track and Field course.

OFFER DETAILS Offer valid for 20% off select courses on USATF Campus. Must be redeemed by August 31, 2019.

ENTER COUPON CODE COOLOFF20 IN THE CHECK OUT TO REDEEM.

Exclusions: 20% off not valid on Basic Principles of Endurance Training or the Skill Acquisition series. USATF Professional Pathway (Level 1, 2, 3) courses and special programs excluded from offer.

Learn more at COURSES.USATF.ORG

Don’t Let Summer Pass by Without Earning Level 2 Certification

Applications for the next USATF Level 2 School are now open. The four-day program returns to the West Coast, August 5-8 on the Chula Vista Elite Athlete Training Center campus. Coaches possessing a current USATF Level 1 and a minimum of three years of track & field, cross country, run club or personal coaching experience can choose from one of four broad event disciplines (Sprints/Hurdles/Relays, Endurance, Jumps, or Throws) to study in-depth throughout the week. Combining applied sports science, instruction from some of the nation’s top coaches, practicum on the track and a comprehensive event manual dedicated to the entire event discipline, the course is designed to provide a coach the knowledge to greater implement individualized training programs and ability to better evaluate performance and provide cues to improve athlete performance. The course is a must for any coach looking to elevate their knowledge or professional rank.

TRACK COACH — 7285 Applications for the Chula Vista Level 2 offering will be accepted through July 19 or until capacity is reached in the event discipline.

Learn more about the USATF Level 2 School and this offering at USATF.ORG/LEVEL2

USATF Coaching Enhancement Grants Deadlines Approaching

Emerging Female Grant The Emerging Female Grant is provided by USA Track & Field, and provides a select number of minority, women track and field coaches the opportunity to attend USATF Coaching Education courses during the 2019 calen- dar year. Limited funds remain for 2019 Level 1 School Grants ($500 value) and all Level 2 Emerging Female Grants have been awarded.

Criteria: • Be a current member of the USATF Coaches Registry • Provide a resume of coaching background/experience • Provide a letter of recommendation or three references

Master Coach Fall Mentorship Location: Chula Vista Olympic Training Center or a designated High-Performance Training Center where a Master coach is in residence.

Date: Fall Training season, October – December 2019

Application Deadline: July 31, 2019

Four (4) emerging elite coaches will be awarded up to $800 towards expenses to visit on location a Master Coach to observe for 3 days of “on the field” routine as Fall training begins for the elite athlete. Locations to be selected: Chula Vista OTC; Los Angeles, California, Bradenton, Florida, Manhattan, Kansas, Eugene, Oregon. Applicants can request a Master Coach who must be approved by the Chair of the Coaches Advisory Committee.

Criteria: • Member of the USATF Coaches Registry • Level 2 Coaching Education Certificate in event being requested • Current high school, college, or professional elite coach • Application to include a brief statement of how you can use the information • Complete coaching resume submitted at time of application

http://www.usatf.org/Resources-for---/Coaches/Coaching-Education/Special-Programs/2019/Coaching-Enhancement-Grants.aspx

TRACK COACH — 7286 www.trackandfieldnews.com serving the track & field community since 1948

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