ATHLETICS AUSTRALIA LEVEL 2 – CLUB COACH Coaching Resources
INDEX
CATALOGUE OF VIDEO RESOURCES ON CANOPI 3-4 PLYOMETRICS 5-6 STRENGTH BASED SAMPLE SESSIONS 7-10 STRENGTH & CONDITIONING 11-29 MINI BAND EXERCISES 30-36 ASCA, TRAINING GUIDELINES, STRENGTH PROGRAMMING SUGGESTIONS, PLANNING 37-42 SPRINTS, BLOCK STARTS, RELAYS, SPRINT HURDLES 43-53 MIDDLE DISTANCE 54-58 COMMON ELEMENTS OF JUMPS 59-61 LONG JUMP, TRIPLE JUMP, HIGH JUMP 62-71 COMMON ELEMENTS OF THROWS 72 SHOT PUT, DISCUS, JAVELIN 73-78
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WARM UP and CONDITIONING – ONLINE VIDEOS
Dynamic Stretch: • Walking quad, glute and hamstring stretch, soleus and heel walk
Drills: • Skip and roll arms (forward/backward), lateral shuffle, A Skip, high knee butt kicks, Warm up Drills high knee crossovers
• Strength Activations: crab walks, glute bridges, clams
• Agility Shuttle: lateral shuttle, cross over, back pedal, forward run
Level 1 Level 2 • 360-degree crawl • Hindu • Toe sit/Heel sit and lift • Static Inch Worm • Knee ankle glide • Dynamic Pigeon Mobility • Wide stance rock • Fire Hydrant Circles
Dynamic Stretch • Leg Swings Animal Strength Mobility • Leg Crossovers • Bear walk • Page Turns • Crab crawl • Scorpion • Alligator • Frog Walk • Spider • 2 Step Hamstring Stretch • Spider • Internal/External Knee Rotations • Donkey • Chameleon • Inchworm
Level 1 Level 2
Basic warm up Basic warm up
• Pogo • Pogo
• Hop right • Side Hop Plyometrics • Hop left • Skater hop
• Hop right lateral • Scissor Jump
• Hop left lateral • Double leg hop progression
• 2 hop alternate sequence • Single leg hop progression
• Bench step-ups Jumping and Landing: Hoop jump/hop • Running Bench step-ups • Double leg – forwards; backwards • Box Jump and lateral • Fast skipping • Single to Double • Straight Leg bounding • Double to single • High skipping • Single to single • Jump/Hop Complex – create a challenging course.
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Level 1 Level 2
• Squats: Free standing Squats to Squats
Squat jumps, • Mini Band Squats to Squat Jumps
• Lunge: Walking forward and • Bulgarian Split Squats
backwards Lunges Lunge • Hinge: Double/Staggered/Sliding Leg • Power Band Reverse Power Lunges Romain Dead Lift (RDL) • Medicine Ball Walking Lunges • Push ups: Push-ups kneel/toes/wide • Mini Band Lateral Walk-Balls of Feet to more dynamic burpees
• Pull: modified chin ups Hinge
• Rotate: rotational ball catch/throw – • RDL – single leg – Body Weight
wall/partner • Hip Thrusts double leg to single leg
• Stabilise
- Plank Push Strength and - Plank to Plank shoulder tap • Staggered hands push ups Conditioning - High Plank to Low Plank • Decline push ups
- Flutter kicks • Mini Band Chest to Over head
• Body circuit (ASCA Pull recommendations). • Reverse Grip chin ups
• Mini Band One Arm Row
Rotate and Stabilise • Ladder Plank 2 Push Ups • Plank leg lifts • Plank alternate arm/leg lifts • Plank dips • Flutter kicks • Plank Star Hold • Medicine Ball Slams • Russian Twist Med Ball Wall Throw • Paloff Iso Press, Rotate and Hold
• Mini Band Knee Drives • Explosive Press up and Accelerate Level 2 • Hop over Mini Hurdles • Sled Push and Accelerate ADAPTATIONS • Wickets • Mountain Climbers
Level 1
• Mirror Animal Movement • Partner Strength Partner • Agility Reaction • Shadow Roller Training
• Lower Body Level 2 Multiple exercises • Upper Body
Mini Band • Core
Level 2 Level 1 Yoga Pilates for Runners - 26m.50sec Yoga Flow for Runners - 6m.30sec Pilates Dynamic Stretch Video Compilation
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PLYOMETRICS Benefits • “Plyo training, while improving the obvious elements Plyometrics, or plyo, training is like speed and power, also improves co-ordination and a method which combines agility, making it one the best forms of training for strength and speed to produce any competitive sport where you’d need to change power. directions quickly, jump higher or be faster out of the starting blocks. “ Strength training mostly • Provides interest and variety in training creates nervous and muscular adaptations to make you Risks stronger, providing a base for • Intensity always comes with risk, performance of plyometric • Proper technique is essential and guided supervision exercises which helps improve • Start simple movements and minimal contacts explosiveness, (ability to generate more force in less "Plyometric exercises involve a lengthening or eccentric contraction time.) of the muscles, immediately followed by shortening or concentric contraction of the same muscles – hence the jumping.”
APPLICATION OF PLYOMETRICS & Contact numbers
TRAINING General Specific Competition PHASE
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PLYOMETRIC EXERCISE GLOSSARY
In all exercises, remember that the emphasis is on a quick, explosive jump off the ground. Minimizing ground contact by using your explosive strength to your greatest ability should be your top priority. This should be obvious, but single-leg exercises should be done twice; once with each leg.
Pogo - Hopping vertically with locked, straight knees, using calves for rebounding off the ground
Scissor Jump - SR (single repetition) - beginning in a full lunge, leap into the air and swap leg position, moving from a left-leg-forward lunge to a right-leg-forward lunge. Rest on ground between reps.
Side hop - Hopping on both legs laterally, over a small object like a cone - hop from the left side to the right side, back to the left side, etc.
Skater hop - Like side hop but taking off on one leg - landing diagonally forward and taking off from your left leg while on the left side of the cone, and your right leg while on the right side.
Double leg hop progression - Leaping forward with both legs together over several small obstacles, like cones.
Single leg hop progression - As above, but leaping, landing, and rebounding on a single leg (the same one).
Bench step-ups - Standing in front of an 18-24" box, leap up to the top of the box by driving off the ground with one foot, stepping onto the box first with the other foot. Once both feet are on top of the box, step down gently.
Running Bench step-ups - Standing in front of an 18-24" box, leap up to the top of the box by driving off the ground with one foot, stepping onto the box first with the other foot. Switch feet mid-air quickly to drive grounded leg onto box to continue a running action.
Box jumps - Standing in front of an 18-24" box, leap up to the top of the box by driving off the ground with both feet. Step down gently.
Fast skipping - Skip forward, focusing on extremely rapid leg movements and very minimal ground contact time.
Straight leg bounding - Bound forward with your knees mostly locked (it's not actually possible to do this with them fully locked), using your ankles and calves to generate most of your vertical and horizontal motion.
High skipping - Skip forward, using maximal muscle power to maximize height and minimize ground contact time.
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• For pre-pubescent children, please halve the contact numbers and avoid demanding exercises like depth jumps and high intensity lower body plyometrics
• Adolescents can usually safely comply with a plyometric Guidelines: program if they follow directions • It is advisable to perform plyometric exercises before aerobic endurance training due to diminished power production and inability to handle load variations • An athlete beginning plyometric exercises for the first time must be able to stand on one leg for 30seconds
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SAMPLE THROWS SESSION
Mini Band Activation - Straight arm inverse flyes (open chest) - Straight arm overhead inverse flyes (thorax extension) 2 x 10/10 reps {30sec rec} - Clams: 2 x15 - Lateral squat walks: 2 x 10 left/right lead - Skater squat walks: 2 x 10 fwd/bkwd - Prone med. ball hold - alternating leg drives with minibands Dynamic Stretches - Overhead, crossovers, rotations, tricep - Prone knee bends/extns, side alt lunge, inverted leg raise, scorpion, standing leg swings Plyometric Warm up Drills Throws S&C - pogo (f/b), hop (f/b/l), 2 hop sequence Plyometric Session Squats / Lunges - Standard squat – Squat Jump - Med ball lunges – fwd/bkwd (link to technique of Shot Put glide)
Dynamic - Squat Medicine Ball Throws with split leg position - Extend into explosive sprinting on release phase - Squat overhead medicine ball throw - Bounding hop progression - Left – x 5 fwd, x 5 bkwd - Right – x 5 fwd, x 5 bkwd What are the technical cues mentioned that simulate to throws circle? - Move to Throws Circle
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Volume, Intensity and Recovery
General Specific Pre-Competition Competition Preparation Phase Preparation Phase Phase Phase Intensity Low Low Medium High
Volume High High Medium Low
Recovery Low Low Medium High
Basic Program of Progressions and Variety
Strength Main Exercise Variation 1 Variation 2 If time permits – Squat Jumps Height Medicine Ball Agility & Speed Single leg hops and touch Height Medicine Ball Or alternate ground sessions each week Glute Bridges Mini Bands Single Leg Skater Hops Forward over cones Forward over mini hurdles Pushups (knees) Medicine Ball 1 hand alternating 3 stage hold over 5 seconds Rules for Forward/Backward Point Cone Hop over 12 Cones Hop over mini hurdle & Sprint Hop progression: Lateral Point Cone Hop Hop over 1 or 2 cones Hop over mini hurdle & Sprint 1. Simple to complex Hop over 5 Cones Hop over 5 Cones & Sprint Hop over mini hurdles (extend 2.Double to Single from above) & Sprint 3.Stable to Unstable Split Squats Split Squats increase Depth Split Squats from increased 4.Body Weight to height Weighted Partner Abdominal Medicine Partner Abdominal Medicine Ball Partner Abdominal Medicine Ball Ball Crunch/Squat Crunch/Squat single leg Crunch/Twist & Single leg squat as throw Medicine Ball Slams Rotational High Arms Side Slam Medicine Ball Throws Medicine Ball Throws forward to partner on one leg
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Training Structure
A1 - Dynamic Jump/Throw Jump - Plyometric jump type Throw – Medicine ball underhand throw for height
B1 – Squat Squat based exercise: - seated, goblet, lunge, B2 - Row Row - Seated band row, chest support row
C1 - Posterior Chain Posterior Exercise - Hip Thrusts, Glute Bridge, Glute walkout, RDL variation Push up variation
C2 - Upper Body Push Planking variations Pallof press (anti rotation exercise) D1 - Core Functional Core – high low plank, shoulder tap plank, flutter kicks, Paloff Press
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STRENGTH AND CONDITIONING
Push Ups
Simple to Complex Push up on knees / against a wall Negative pushup – slow lowering down to ground Range of Movement Push up on toes Hands on push up bars / dumbbells / weight plates to increase depth Feet on elevated box Plane of Movement Lateral pushup to one side Stability Push up on Swiss ball against a wall Push up with feet on medicine ball / Swiss ball Adding Small Resistance Push up with bands Push up with sand bag on upper back Double to Single Single arm push up on knees to progress to toes
Technical focus
Don’t Let Core Sag Avoid letting hips drop
Avoid Flaring Elbows Elbows at approximately 45-degree position.
Avoid Half-Reps Lower fully, chest just brushing the floor during each push-up.
Hands Placed Just Outside Shoulders
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Push - Progressions and Coaching Cues
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Pull Up
Simple to Complex Inverted Row – 45 degrees, progressing to parallel to floor Inverted Row with feet elevated on a bench Chin ups assist machines or partner assist (hold ankles with legs crossed and bent at knees) Large bands connect to bar and athlete stands on them as a BW assist Reverse grip – Hammer grip – Wide overhand grip Range of Movement Pulling to nose Pulling to chin Pulling chin over bar Plane of Movement Commando grip with chin up either side of the bar Stability Chin ups on rings Adding Small Resistance If applicable – weighted sandbags or medicine ball between ankles Double to Single NA
Technical focus
Focus Begin from a dead hang: arms fully extended, hands about shoulder width apart (palms facing outwards for pullups, facing inwards for chin ups), elbows straight, chest up, shoulders back, shoulder blades pulled down and together, with head in neutral position.
Drive Pull up toward the bar, leading with the chest and keeping eyes focused on the bar. drive elbows toward the floor.
Neutral position Use core muscles to keep body neutral. Don’t swing hips to generate momentum on a strict pullup or chin up.
Clearance Without shrugging shoulders or tensing neck, clear the bar with your chin.
Control Lower in a controlled fashion, then repeat.
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Pull - Progressions and Coaching Cues
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Squat
Simple to Complex Supported Standing squat - hanging onto a Pole and squatting to a comfortable position, no lower than knees - Progress to full range of motion Squatting off a bench from a seated position - Can progress when efficient to single leg squat off bench Range of Movement Full squat without support Arms away from body at 45 degrees As arms are folded and come into body under chin – increase difficulty Lift arms above the head to increase difficulty Hold light medicine ball in free squat position as weighted squat Plane of Movement N/A Stability Perform squat on Bosu ball, dura disc, pillow, etc. Adding Small Resistance Medicine ball held to chest - 5-10% of body weight Power band wrapped over shoulders and under feet Sand bags for squatting Double to Single Most double leg squats can be applied to a single leg complex squat. Please note that body weight is sufficient - Single leg squat with Swiss ball between back and a ball Pistol squat off elevated platform
Technical focus
Feet position Stand with legs slightly wider than shoulder-width apart and toes pointed slightly outward. Grip the ground with the toes.
Arms/Balance Raise arms straight out in front for balance (shoulder flexion).
Core Keeping core braced and maintaining the curve in lower back (a neutral spine), drop hips back toward the ground.
Knee alignment At the same time, allow knees to bend forward. Throughout the movement, keep knees pointed in the same direction as toes.
Descending Descend by bending through the hips and knees, allowing buttocks to move back. The squat can be as deep as a neutral spine can be maintained.
Ascending Press through the middle of the arch of foot and slowly straighten legs to return to standing. Do not allow heels to come up off the ground and keep the toes gripped to the floor.
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Squat - Progressions and Coaching Cues
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Lunge
Simple to Complex Lunge hanging onto a pole Range of Movement Lunging with knee to ground Bulgarian split - lunge with back foot on elevated platform (see below) Plane of Movement Backwards lunge Sideways lunge Curtsey lunge Angled lunge – 30-45 degrees Stability Sand pit lunge Bosu ball lunge Foam or inflatable pads lunge Walking high knee lunge with depth - Medicine ball above head - Rotational twist, then add medicine ball Adding Small Resistance Med ball lunge - To chest - Above head Double to Single Bulgarian split with a hop
Technical focus
Upper Body Straight Keep upper body straight, with shoulders back and relaxed and head in neutral alignment – avoid looking down. Core engaged.
Forward Movement Step forward with one leg, lowering hips until both knees are bent at approximately 90-degree angle.
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Lunge - Progressions and Coaching Cues
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Hinge
Simple to Complex Glute Bridge – not entirely a hinge but works many of the same muscles in a safe position Hip Thrust to single leg hip thrust (as above) Romain Dead Lift (RDL) – no weight – foam roller – medicine ball Split Stance RDL – no weight – foam roller – medicine ball Power Band Dead Lifts Range of Movement The movement of the hip hinge involves keeping your shins perpendicular to the ground, bending over by swinging at the hips, and keeping your spine aligned (maintaining neutral spine). Plane of Movement Flexion and Extension driven from the hip joint Stability Stability and promotion of neutral spine critical Unilateral work and balance may need support – bench or wall to begin Adding Small Resistance Power band/Kettle Bell/Medicine Balls/Bar Double to Single Bilateral to Unilateral stance - RDL bilateral to split stance - Arabesque to knee drive
Technical Focus
Feet/Shin
The movement of the hip hinge involves keeping shins perpendicular to the ground. Grip the floor with the toes to stay connected to the ground.
Hips
Bend over by swinging at the hips, keeping spine aligned (maintaining neutral spine).
Posterior Chain
The demands placed on hamstrings, gluteus maximus, and erector spinae make the hinge a great movement pattern to train the posterior chain.
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Romanian Deadlift (RDL)
Equipment: Foam Roller, Power band, Medicine Ball, Bar, Kettle Bell Key movement tips • Whole foot always in contact with the floor • Stance hip width • Maintain a neutral spine/tall posture • Keep the bar close – slide it down the thighs • Hips travel back – feel the stretch in the back of the legs • Unlocked knees (very slight bend) – knees shouldn’t travel forward • Finish tall, not leaning through the low back – hips into the bar, squeeze glutes
Split Stance Romanian Deadlift
Equipment: Foam Roller, Power band, Medicine Ball, Bar, Kettle Bell Front foot whole foot always in contact with the floor • Toes of the rearfoot in line with the heel of the front foot with the rear heel off the floor • Stance hip width • Maintain a neutral spine / Tall posture • Hips travel back – feel the stretch in the back of the front leg • With the back toe in contact with the floor, the hamstring of the front leg should work harder • Unlocked knees (very slight bend) – knees shouldn’t travel forward • Finish tall, not leaning through the low back
Single-Leg Romanian Deadlift
Front foot – whole foot always in contact with the floor • Maintain a neutral spine • Don’t let the hips rotate • Hips travel back – Feel the stretch in the back of the legs • Unlocked knee (very slight bend) – the knee shouldn’t travel forward • With the back toe in contact with the floor, the hamstring of the front leg should work harder • You may use something stable to hold on to • This can be performed with a dumbbell, kettlebell or bodyweight.
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Core Stability/Anti Rotational Movement
Simple to Complex Plank on knees Plank of elbows Kettle Bell drags Pallof Anti-rotational press Range of Movement Moving hands forward from under shoulder Plane of Movement Sagittal and Transverse planes of movement Sagittal: extension & flexion – leg raises and bird dog Transverse: Anti-rotation Band Hold, Single Arm Wall Push, Planking, Paloff press, KB drags (Create stability through the core without moving at the spine.) Stability Plank Varieties: Side plank on elbow, Shoulder taps, Plank on Swiss ball with hands or feet, Pike on Swiss ball Anti-Rotational: Pallof Press, KB Drags Bosu ball standing stability, holding pole and resisting pole being pushed from different lateral and up/down positions Adding Small Resistance Mini band/Power band/Kettle Bell/Bosu Ball Double to Single Hover - Most planking exercises can be progressed from double stance to single stance. ▪ Lift one arm forward to superman pose (switch) ▪ Lift one leg off ground (switch) ▪ Alternate right arm and left leg off ground (switch) ▪ Side plank with arm / leg extension (starfish position) ▪ Can be done in a static bear crawl position to simplify
Anti-Rotational Exercises (A new way of thinking about CORE)
Anti-rotation exercises both mimic and strengthen the natural function of the core, which is to stabilise spine and move in a low-risk plane of motion. Anti-rotation exercises strengthen the entire length of core by resisting rotational force, so that these moments are handled by muscles, not spine.
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Anti-Rotation Band Hold (Pallof Press) Level: Beginner
The anti-rotation band hold is an excellent option for beginners to get used to what it feels like to resist rotation and to build up strength in stabiliser muscles of the core and shoulders. How to perform it: - Begin by looping one end of band around a sturdy object to use as an anchor. - Bring tension to the band by stepping out and parallel to the anchor. Keep feet hip width apart and spine straight. - Clasp band with both hands at chest level, then extend them straight in front. Feel obliques, glutes, and shoulders engage as body tries to rotate toward anchor. - Hold for 30 seconds, then repeat on the other side.
Single-Arm Wall Push Level: Beginner – Intermediate How to perform it: ‐ Begin by coming into a plank position facing a wall. Be positioned just far enough away that palm can rest flat on wall. ‐ To make this exercise easier, spread feet further apart. Keep hands directly beneath shoulders. ‐ Lift one arm and press palm into the wall, ensuring torso and hips stay square to the ground. ‐ Engage glutes and core and hold for 20 to 30 seconds, then switch.
Bird Dog Level: Beginner
The bird dog is a simple core exercise that improves stability and encourages a neutral spine. It strengthens core, hips, and back muscles. It also promotes proper posture and increases range of motion. ‐ Begin on all fours in the tabletop position. ‐ Place knees under hips and hands under shoulders. ‐ Maintain a neutral spine by engaging abdominal muscles. ‐ Draw shoulder blades together. ‐ Raise right arm and left leg, keeping shoulders and hips parallel to the floor. ‐ Lengthen the back of neck and slightly tuck chin into chest to gaze down at the floor. ‐ Hold this position for a few seconds, then lower back down to the starting position. ‐ Raise your left arm and right leg, holding this position for a few seconds. ‐ Return to the starting position
Body Saw Level: Intermediate
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The body saw progresses the plank. The movement of the saw increases as the centre of body moves further away from elbows, and it becomes more challenging to maintain the rigid plank position. Focus on small movements. - Adopt the plank position, with bodyweight resting on forearms and toes. - Position toes on a tea towel or slider. - Brace abdominals and glutes, then start moving body back and forth with elbows. - A gentle, controlled sawing motion - Repeat for 8 to 12 reps.
Standing Cable Anti-Rotation Chop Level: Beginner – Intermediate
The anti-rotation chop challenges core and hip How to perform it: ‐ Begin by loading cable with a comfortable weight and a rope attachment. ‐ Stand parallel to machine, stepping out enough to put tension in the cable. Get into a wide stance and grasp the rope with both hands. ‐ Extend hands out in front of chest, keeping spine straight. “Chop” the cable to one side, engaging core and avoiding torso movements. Chop to the opposite side in one fluid movement. ‐ Repeat for 8 to 12 reps on each side.
Cable Anti-Rotation (Pallof Press) Level: Beginner – Intermediate
The Pallof is one of the best exercises for anti-rotation, simply due to its effectiveness and the fact that if you have a band, you can do the Pallof almost anywhere. How to perform it: ‐ Begin by standing parallel to a cable machine or other sturdy object, holding cable (if you’re using it) or band (after you’ve looped one end securely around stable object). ‐ Put resistance on the cable and hold the handle at chest with both hands. Feet should be hip-width apart. ‐ Press the cable out in front, standing tall and as still as possible, should feel the cable try to rotate torso lightly. ‐ Return hands to chest and repeat for 8 to 12 reps on each side.
Single-Leg Romanian Deadlifts Level: Intermediate
One-legged Romanian deadlifts engage the muscles of the entire core, while the uneven weight distribution works the stabiliser muscles of the pelvis and lower spine. How to perform it: ‐ Begin standing tall, arms by sides and feet shoulder-width apart.
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‐ Keeping knees “soft,” hinge forward at hips, engaging glutes. As lower, lift left leg out behind keeping right shin perpendicular to the ground. Maintain a neutral spine, keep the shoulder blades slightly “pinched” together to avoiding letting back round as reach toward the ground. ‐ Press through the middle of the arch of foot, feeling glutes engage as lift you standing. ‐ Keep core braced throughout the move. ‐ Repeat for 8 to 12 reps on each leg. ‐ Remember to go slow on these, avoiding using the momentum of extended leg to swing back to standing.
Renegade Row Level: Beginner – Intermediate
The renegade row requires deep engagement of oblique stabilisers to avoid falling or rotating to one side as lift a dumbbell to one side. How to perform it: ‐ Begin by grabbing a dumbbell that can be comfortably pressed overhead. Come into a plank position, hands directly beneath shoulders and body in a straight line from head to toe. ‐ Grasp dumbbell with right hand and row, bringing the weight to lower rib cage/waist area. ‐ Avoid swaying from side-to-side or letting hips drop.
Anti-Rotation Plank Pull Through Level: Intermediate
Plank pull throughs add a serious balance challenge to the standard plank, pushing obliques and shoulder stabilising muscles into overdrive to avoid rotation a weighted bag/kettle bell/light weight is pulled through. How to perform it: ‐ Grab an apparatus (various weight) that can slide across the floor with some effort. Set it beside shoulder. ‐ Begin in a high plank/pushup position, hands directly beneath shoulders and feet slightly wider than hip-width apart for stability (the wider the feet are, the easier this exercise will be). ‐ Bracing core, reach under chest with one arm and pull the weight through underneath body to other side. Avoid rotation by squeezing glutes. ‐ Repeat, alternating pulls, for 10 to 15 reps. ‐ To simplify, use a lighter weight or perform exercise on knees.
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Core - Progressions and Coaching Cues
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BODYWEIGHT LOWER & CORE FUNCTIONAL EXERCISES
Many of these exercises require nothing more than your body and a bench.
1. Good Mornings
Level of difficulty: Beginner
Bodyweight good mornings start working the hamstrings and posterior chain. While it might look like this exercise only works lower back, when done correctly it works the posterior and deeply engages the core and hamstrings. Using power bands can create a safe load. Note: This is a hinge exercise, so be sure to bend through the hips.
2. Inchworms
Level of difficulty: Beginner
Inchworms engage hamstrings as bend over to inch into a plank, then reengage once again to help pull up to standing. Additionally, works core and upper body.
3. Glute Hamstring Walkout
Level of difficulty: Beginner
Lie on back in glute bridge with heels activated and slowly walk out one foot at a time until full extension. Then walk back in. Activation of hamstrings and glutes. Can also widen or shorten stance to engage different muscles throughout backside, all while keeping the focus on hamstring. Focus on squeezing glutes to keep hips elevated.
5. Glute Hamstring Raise with Stability Ball/Medicine Ball
Level of difficulty: Beginner-intermediate
This exercise targets the hamstrings in a unique way Effective for strengthening the hamstrings and glutes without straining knees using a stability/medicine ball.
The extra balance required to stay upright on the stability/medicine ball gives added core engagement.
6. Glute Bridge to Single Glute Bridge
Level of difficulty: Intermediate
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The glute bridge is a great exercise to develop the backside of your entire lower body, helping to activate and strengthen hamstrings.
Progression 1: Single glute bridge. This is a stronger hamstring, thigh, and glute activation.
Progression 2: Elevated Glute Bridge. Elevating the glute bridge adds more tension to the hamstrings, glutes, and core as lower body works to maintain balance.
7. Reverse Lunges
Level of difficulty: Intermediate
Lunges in general are excellent for building overall leg strength, but reverse lunges specifically target more of the hamstring and glute muscles.
8. Shoulder and Feet Elevated Hip Thrusts
Level of difficulty: Intermediate-advanced
This exercise contains two versions: one easier double-legged elevated hip thrust and another, harder single-legged version. Both will engage hamstrings and glutes.
9. Straight-Leg Hip Thrusts
Level of difficulty: Intermediate-advanced
The straight-leg hip thrust off a bench activates the glutes and hamstrings from a lower angle, which can work the lower portion of the hamstrings and lower back. To simplify, perform using both legs instead of single-legged. Add a mini band as a progressive load on the floor.
10. Single-Leg Romanian Dead Lift
Level of difficulty: Intermediate-advanced
The single-leg Arabesque is a functional exercise to engage the hamstrings and core, while also activating glute and stabiliser muscles.
11. Body Weight Nordic
Level of difficulty: Beginner
Athlete kneeling in straight position leans forward to a point of engagement, holding body position before hinging back. Athlete only goes as far as they can control with correct posture before return.
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12. Supported Nordic
Level of difficulty: Intermediate
The Nordic engages hamstrings through legs being supported by a partner and athletes lowers self to a point of no return and allows themselves to fall and catch the ground.
Supported Nordic
Assisted Supported Nordic
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STRENGTH TRAINING (MINI BAND RESISTANCE)
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ASCA – Australian Strength and Conditioning Association COMMENCING RESISTANCE TRAINING
WHAT HAPPENS IN THE FIRST FEW WEEKS?
When commencing resistance training the first 3-6 sessions are devoted to learning the exercise techniques using the most basic versions of the movements. Beginner athletes should perform > 15 repetitions to allow for motor skill formation ~ consequently this phase is known as the Education phase.
After this initial stage, an athlete who commences training must still use higher repetitions (> 15 reps) for some period of time and progress gradually along the exercise variations befitting their capabilities and level of adaptation the Progression phase.
Focus - Moment of Resistance variations in training competency displayed before attempting other methods of body-weight exercise difficulty such as variations through the plane of movement, range of movement etc.
Successful training and long-time progression depend upon formation of good or appropriate motor patterns in the basic skill, so that is the focus of the first few weeks or sessions.
After the Education Phase is complete (1-2 weeks or 3-6 sessions), progress can occur: Athlete Progression Suggested Criteria Guidelines
Phase 1 15-18 reps Perform at least 18 reps, then they are ready to 1 sets progress to the next level of difficulty.
Phase 2 10-12 reps Perform at least 12 reps, then they are ready to 3 sets progress to the next level of difficulty.
Phase 3 8-10 reps Perform at least 10 reps, then they are ready to 4 sets progress to the next level of difficulty.
Phase 4 6-8 reps Resistance in form of weights utilised
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Commencing resistance training, irrespective of age, should entail initially the use of the high-repetition spectrum ( > 15 repetitions) with timely and appropriate progression in intensity based upon the youth displaying enhanced physical competency.
Progression from one repetition phase to another occurs every 2-4 weeks until the athlete is training in a repetition spectrum that is appropriate for their age group, training experience and skill level.
NB… this is dependent upon regular training
When to introduce other methods of body-weight exercise difficulty progression? Plane, Range, Stability and so on. Essentially the basic skill of the exercise should be concreted into a motor pattern in the child or youth ~ this usually takes 4-weeks or so for basic exercises.
Progressions via increasing workload and decreasing rest (allow time for each progression)
Progression #1 1a. Time: 60 sec work: 30 sec transition/rest x 6 stations x 2 circuits = 18 minutes 1b. Time: 60 sec work: 30 sec transition/rest x 6 stations x 3 circuits = 27 minutes
Progression #2 2a. Time: 60 sec work: 15 sec transition/rest x 6 stations x 2 circuits = 15 minutes 2b. Time: 60 sec work: 15 sec transition/rest x 6 stations x 3 circuits = 22.5 minutes
Progression #3 3a. Time: 45 sec work: 30 sec transition/rest x 6 stations x 2 circuits = 15 minutes 3b. Time: 45 sec work: 30 sec transition/rest x 6 stations x 3 circuits = 22.5 minutes
Progression #4 4a. Time: 45 sec work: 15 sec transition/rest x 6 stations x 2 circuits = 12 minutes 4b. Time: 45 sec work: 15 sec transition/rest x 6 stations x 3 circuits = 18 minutes
ASCA – Australian Strength and Conditioning Association: www.strengthandconditioning.org
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Suggested Difficulty Progressions
Progression Criteria 1 Education phase Teaching the basic forms of the exercises and teaching the “process” and “structures” of training (including safety considerations). The first few sessions will be too easy for most students (in an exercise or training sense), but it allows the formation of good learning/technique and gets them used to the training structure and process.
2 Introduction of Students start at the simplest exercise variation and if they complete the Moment of appropriate repetition spectrum progression for their age group/training Resistance experience, they may then progress to the next variation in the ensuing set variations for that exercise. After this session, they start at where they left off and continue to progress along the “variations” in each ensuing set/workout if they complete the appropriate repetitions. First few sessions will be too easy for most students, but it allows the formation of good learning/technique and gets them used to the training structure and process and the concept of gradual progression and the repetition spectrum. By the 3-5th session of this phase, the students will be working reasonably hard, irrespective of differences in fitness (ie. a less fit student may be working hard to perform 15 reps of the simplest Push-up, while a more fit student may be working equally hard to perform 15 reps of a more complex Push-up).
3 Introduction of Start with a range of movement exercise and progress along as before. Range of In each alternate session, work through either Moment of Resistance or Range of Movement Resistance variations. variations 4 Introduction of Start with Plane of Movement exercise and progress along as before. Plane of In each alternate session, work through either Plane of Movement, Moment of Movement Resistance and Range of Resistance variations. variations 5 Introduction of Start with a stability demand exercise and progress along as before. Stability Demands In each alternate session, work through Stability Demands, Plane of Movement, variations Moment of Resistance and Range of Resistance variations. 6 Introduction of If stability executed correctly for each exercise group, resistance may be Small Additional used in forms of sand bags, small hand weights, medicine balls, resistance Resistances bands. If they cannot perform the appropriate number of repetitions with a variations small resistance, then revert to a Moment of Resistance variation. 7 Introduction of For students who can easily satisfy the basic performance criteria. Single Limb Utilization variations ASCA – Australian Strength and Conditioning Association: www.strengthandconditioning.org
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PLANNING A MULTI FACTED PROGRAM
MINI BANDS (1) PLYOMETRICS (2) BODY WEIGHT (3)
Activation 1 - Dynamic stretch: Hindu, Dynamic Pigeon, Leg Crossovers Activation 2 - Throw/Jump - MB slams, Mountain Run, MBand Lateral Walk
B1 (SQUATS) W1 W2 W3 MINI BANDS SQUATS to SQUAT JUMPS 1 x 10 - 2 x 8 - 3 x 6 PLYOMETRICS HOP OVER Mini Hurdles 1 x 10 - 2 x 8 - 3 x 6 BODY WEIGHT RDL – SINGLE LEG (ALT) 1 x 10 - 2 x 8 - 3 x 6 (per leg)
B2 (LUNGE) POWER BANDS REVERSE POWER LUNGE 1 x 10 - 2 x 8 - 3 x 6 PLYOMETRICS BOX JUMPS 1 x 10 - 2 x 8 - 3 x 6 BODY WEIGHT FWD & REVERSE LUNGES 1 x 10 - 2 x 8 - 3 x 6
B3 (ROW) MINI BANDS HALF KNEELING SINGLE ARM ROW 1 x 10 - 2 x 8 - 3 x 6 PLYOMETRICS LADDER: PLANK STEPPING/PUSH UP 1 x 10 - 2 x 10 - 3 x 10 BODY WEIGHT ASSIST REVERSE CHIN UPS 1 x 10 - 2 x 8 - 3 x 6
C1 (POSTERIOR CHAIN EXERCISE) MINI BANDS KNEE DRIVE 1 x 10 - 2 x 8 - 3 x 6 each side PLYOMETRICS HIGH SKIP & FAST SKIPPING 2 x 10m - 2 x 15m - 2 x 20m BODY WEIGHT HIP THRUSTS DOUBLE 1 x 10 - 2 x 8 - 3 x 6
C2 (UPPER BODY PUSH) MINI BANDS OPEN AND CLOSE ABOVE HEAD 1 x 10 - 2 x 8 - 3 x 6 PLYOMETRIC ADAPTATION EXPLOSIVE PRESS UP & RUN ACCELERATE 2 x 10m - 2 x 15m - 2 x 20m BODY WEIGHT STAGGERED PUSH UP 1 x 10 - 2 x 8 - 3 x 6
C3 (CORE/AREAS OF WEAKNESS) BODY WEIGHT PLANK LEG TO ALT ARM/LEG RAISE 1 x 10 - 2 x 10 - 3 X 10 MINIBAND PALOF ISO ROTATE, PRESS & HOLD 1 x 10 - 2 x 8 - 3 x 6 each side BODY WEIGHT HIGH TO LOW PLANK, FLUTTERKICK 1x15sec - 2x15sec - 3x30sec
PROGRESSIONS – SETS/REPS/DISTANCE/TIME General Preparation WK2 WK3 1 x 10 2 x 8 3 x 6 1 x 20m 2 x 15m 3 x 15m 2 x 10m 2 x 15m 2 x 20m 1 x 15sec 2 x15sec 3 x 20sec
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SESSION RUNNING A DESIGNING TO GUIDELINES
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SPRINTS
Smooth rhythm WHAT TO OBSERVE Arm action Where the foot contacts the ground Heel placement of free leg
Heel Pick-up Drill Purpose: Quick heel recovery (improve front-side mechanics) Look for: - Tall body position Drills to Develop the - Knee coming up to 90 degrees Technical Model - Heel coming up to glutes
Loading: - 1 rep = 20-30 metres
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Ankling Purpose: To develop an elastic response in the ankle joint Look for: - Dorsiflexion - Quick feet - Active arms
Loading: - 1 rep = 15 metres
High-knee Drill Purpose: Developing the desired leg action of maximum speed running Look for: - Tall body position - Knee coming up to 90 degrees - Triple extension
Loading: - 1 rep = 20-30 metres
COMMON FAULTS AND CORRECTIONS
FAULTS CORRECTIONS
Athlete looks at the ground or their own feet Maintain visual focus ahead
Arms are inactive, ineffective or crossing the Keep shoulders relaxed and use a fast arm midline of the body action emphasizing the drive backwards
Athlete appears to run low Tilt hip bones forward and slightly upwards
Athlete has a low knee drive Bring the thigh of the free leg through to a horizontal position
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BLOCK STARTS
The Technical Model 1. On Your Marks The technical model of a crouch start can be 2. Set divided into four distinct phases 3. Drive Phase 4. Acceleration Phase
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COMMON FAULTS AND CORRECTIONS
FAULTS CORRECTIONS
Athlete rushes into set position Practice raising the hips in a smooth and relaxed movement
Athlete sits back in the blocks Ensure that the athlete’s shoulders are directly over their hands in the ‘set’ position
Athlete appears to move slowly out of the Develop reaction speed and focus on faster blocks movement of rear leg out of the blocks
Athlete’s posture is too upright immediately Practice accelerating out of the blocks with out of the blocks head in natural alignment with the body and focus on forward lean posture
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RELAYS
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COMMON FAULTS AND CORRECTIONS
FAULTS CORRECTIONS
Outgoing runner moves hand when receiving Practice running in desired position focusing the baton on smoothness of movement
Go back to the simplified non-visual exchanges Outgoing runner looks back at lower pace until the athlete gains confidence
Ensure that arms are fully extended and each Runners are too close at the exchange runner is towards their side of the lane
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SPRINT HURDLES
The Technical Model
Block Starts The hurdler focuses on a fast start and is prepared for takeoff at the first hurdle
Sprinting The hurdler focuses on repeated stride accelerations
Hurdle Clearance The hurdler minimizes time in the air and prepares for the next running stride. Can be broken down into: - The Approach - The Take Off Phase - The Clearance Phase - The Landing Phase.
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The Approach - Look for an upright body position - Head is relaxed and focused forwards - Look for a smooth and constant stride rhythm into the hurdle - Three strides between hurdles is the ideal model, but this may not be possible for younger or inexperienced athletes.
The Take Off Phase - The athlete should attack the hurdle - watch for stuttering or shortening of strides in young athletes - Take off occurs well in front of the hurdle – two thirds of the stride should be behind the hurdle, one third after - The athlete drives across the hurdle with full extension of the trail leg - Thigh of the lead leg swings to horizontal.
The Clearance Phase - Shoulders parallel and facing forward - Arm action for power and balance - Foot of the lead leg is flexed - Knee of the trail leg is kept high as it pulls through.
The Landing Phase. - Landing should be on the ball of the foot - The trail leg should pull through quickly and actively drive into the first stride.
COMMON FAULTS AND CORRECTIONS
FAULTS CORRECTIONS
Adjust hurdle spacing to match capability until Uneven rhythm between the hurdles rhythm is developed
Clearance is too high over the hurdle Develop confidence through drills over lower hurdles – focus on attacking the hurdle
Stuttering or slowing down prior to the hurdle Accelerate off the hurdle – balanced on landing
Athlete floats over the hurdle Lead leg actively lowered – trail leg snapped through in transition to sprinting.
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MIDDLE DISTANCE
• All middle- and long-distance events require the contribution of both speed and endurance to achieve optimal performance • All events require a significant amount of endurance capacity Event Demands and as the distance of the event increases, the contribution of endurance capacity increases • As the distance of the event decreases, the importance of speed increases.
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Common Distance Running Definitions
Running Economy Anaerobic Threshold Run Running economy is defined as the • Running at a continuous pace just energy/oxygen cost of running a given distance under the point at which decline will at a submaximal speed and has been shown to occur due to the build up of lactic acid be a significant determinant of performance for e.g. 20 minutes at 10km race pace long distance runners • Generally a runner’s AT will be reached between 83 - 87% of maximum heart How Can We Improve Running Economy? rate (MHR) • Mileage: Running economy most strongly correlated with a runner’s Quality Running training age and experience Any session designed to improve condition, • Plyometrics: Increased leg muscle aerobic capacity or strength - greater running efficiency technical skill • Stride: Heel striking may result in reduced running economy. Tempo Sustained effort at a higher rate than general VO2 Max running speed over a set distance or time • An athlete’s maximal oxygen uptake • Determines the aerobic endurance Fartlek capacity of the athlete and is a critical Swedish for “speed play” – fast running over indicator of aerobic capacity any type of terrain or surface, with recovery • Can be improved in developing athletes periods of varied times by specific training session or distances • E.g. 2 x (4’@Vo2max)[4’&8’]
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Essential Training Elements
Purpose • To build the athlete’s endurance by stressing the Endurance aerobic energy system Long runs at an easy pace • To increase the athlete’s running volume to improve Mid-week long runs: usually 50- running economy 60% of the long run distance Example Activity – 18-year-old, training for 1500m • Long Run: 60min
Purpose • Assist in balancing training stress and running volume
Recovery Run Example Activity – 16-year-old Gentle running to absorb load • A gentle run that should not challenge the speed or endurance systems • Limit to 50 minutes maximum (35 minutes ideal) – once or twice per week
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Purpose • To develop aerobic capacity • To increase anaerobic threshold capacity Speed • To improve running economy by developing running Fast running over predetermined technique distance/s or time/s with a scheduled recovery that may be Example Activity – 13-year-old passive or active • 300m, 250m, 200m, 150m, 100m, 50m with 90 seconds static rest • Speed should start at 800m pace and be increased throughout the activity • Session once per week
Purpose • To improve running economy Strength • To improve strength and muscular endurance Hill running or soft surface • To prepare the athlete for event-specific challenges, running e.g. cross country running Should include uphill and downhill Example Activity – 16-year-old • Continuous hill running for 15-20 minutes focusing on effort going up and down the hill and a relaxed pace on the flat
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LEARNING TASK
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JUMPS COMMON ELEMENTS
This module will identify how we are able to manipulate the athlete’s velocity, angle, and centre of mass at take-off to achieve optimal results for each of the Jumps events.
▪ The Approach The Structure The movements of each jumping event can be ▪ The Take Off Phase broken down into the following four phases: ▪ The Flight Phase ▪ The Landing Phase
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The Approach Look for: ▪ Fast • Increasing velocity throughout the ▪ Consistent approach ▪ Accurate • Correct running technique ▪ Prepares the athlete for a powerful • Athlete reaching their maximum controllable speed take off.
▪ The athlete must remain in a tall The Take Off Phase posture Look for: ▪ The take off foot is planted quickly in a • A strong body position that does not firm, flat pawing action collapse under the take off leg ▪ The knee of the free leg is driven or • A strong knee drive of the free leg punched through from the hips ▪ The hip, knee and ankle joints of the free leg are extended.
The Flight Phase
Horizontal Jumps Vertical Jumps Look for: Look for: • The position of the trunk • Raised hips over the bar • Body position to support an efficient • Knees spread (soft knees) to allow for a landing greater body arch
- Avoid actions that reduce the distance - Avoid actions that reduce the height of of the flight path the flight path - Position the body for landing - Position the body to clear the bar.
Triple Jump
• Unique in that it has three landing
phases
• First two landings should allow for The Landing Phase transition into an effective take off Look for:
• Developing a safe and effective landing Long Jump technique should be a priority for • Minimise the loss of distance that developing athletes occurs after the initial touchdown of
the feet • Extend legs out in front and time the lowering and collapse of legs at touchdown.
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LONG JUMP
The Approach - The jumper accelerates to optimum speed
The Take Off Phase The Structure - The jumper generates vertical velocity and minimizes the loss of horizontal velocity The movements of the Long Jump can be broken down The Flight Phase into the following four - The jumper prepares for landing phases: The Landing Phase - The jumper maximises the potential distance of the flight path, while minimizing the loss of distance at touch down.
- Efficient sprinting technique
- Ensure speed increases continuously up to the take off board The Approach - 1 stride per year of age – up until 17 years of age - ~21 stride run up for older athletes.
The Take Off Phase Consider • Driving leg - Drive free leg through to horizontal • Body position/posture - Full extension of the support leg • Support leg - Maintain tall posture and avoid collapsing through the core • Head position - Maintain a forward visual focus. • Arm action • Feet
- Sail Technique
- The free leg is held in the take off position while the take off
leg trails for most of the flight The Flight Phase - Trunk remains upright and vertical - As the athlete prepares for landing, both legs are extended.
- Extend legs out in front of the body
- Ensure feet are level at touchdown and that the impact is The Landing Phase being absorbed evenly - Time the lowering and the collapse of legs at touchdown so that the athlete avoids sitting back.
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COMMON FAULTS AND CORRECTIONS
FAULTS CORRECTIONS
The athlete decelerates as they approach the Shorten the run up, ask the athlete to envision board constant acceleration to the board
Athlete fails to reach optimum speed at the Add more strides to the run up, focus on board acceleration exercises, reinforce importance of speed
The jump appears ‘flat’ / athlete not Focus on head position and tall posture at generating enough vertical force board, avoid ‘reaching’ on the final stride, knee drive
Reach forward with the feet together, develop Athlete falls back on landing soft knees and pull the body forward / to the side.
Drills and Progression
▪ Specific Running ▪ Consecutive Jumps ▪ Jumping from a Platform ▪ Telemark Jump ▪ Sail Technique (standing, short approach) ▪ Full Sequence.
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TRIPLE JUMP
The Approach
Because the loads endured by the joints in the lower body are significantly higher in the Triple Jump than a beginning athlete is likely to have ever previously experienced, it is - Efficient sprinting technique recommended that the approach is gradually - Ensure speed increases continuously up to built up to let the athlete slowly develop the the take off board required strength to endure the unique - 10 strides for a beginner athlete. stresses of the event
Edouard & Alonso – Track and Field Epidemiology
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The Hop
Consider - Drive free leg toward to horizontal • Driving leg - Take off direction is forward • Body position/posture - Ensure that the trunk remains stable and upright • Support leg - Horizontal velocity is maintained by keeping the flight • Head position flatter. • Arm action • Feet
- Drive free leg through to horizontal - Full extension of the support leg The Step - Maintain tall posture and avoid collapsing through the core
- Maintain a forward visual focus.
- Sail Technique
- Trunk remains upright and vertical The Jump Phase - As the athlete prepares for landing, both legs are extended.
COMMON FAULTS AND CORRECTIONS
FAULTS CORRECTIONS
The athlete is collapsing through the core in Shorten the run up and develop strength in the hop phase the lower body
The hop is too high and long Encourage the athlete to consider their horizontal velocity and focus on a fast, flatter hop
Monitor horizontal velocity and check if the The step phase is too short hop is too long. Develop the athlete’s bounding technique.
Drills and Progression
▪ Rhythmic Jumping ▪ Triple Jump with Step to Platform ▪ Triple Jump Grid
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HIGH JUMP
AS A LEVEL 2 CLUB COACH YOU ARE EXPECTED TO BE ABLE TO:
• Develop an athlete’s Scissors technique to prepare them for the Fosbury Flop
• Understand the safety considerations of the Fosbury Flop
• Introduce athletes to the Fosbury Flop
• Identify physical and technical attributes of athletes who are able to perform the Fosbury Flop safely in a competition with fibreglass bar.
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SCISSORS AND THE FOSBURY FLOP
Athletics Australia recommends Mastering the scissors will assist the athlete to: commencing the Fosbury Flop at
13 years of age. See course - Develop a consistent and constantly accelerating run- resources for full guidelines up where the athlete has the strength and confidence to effectively ‘attack’ the bar.
- Develop the desired foot plant at take-off. Developing the athlete’s Scissors - Develop a strong vertical take-off, with an effective ability will contribute positively knee drive and tall posture. to their ability to perform the - Develop a high hip position. flop in their future development. - Develop the athlete’s ability to control their body in the air and land safely. Peter Hannan – Level 5 IAAF
Academy Coach
THE SCISSORS
The Approach - Straight line – 7 to 11 steps – at 25 to 35 degrees to the bar - Keep your body tall and centre of gravity high off the ground - Focus on an accelerating rhythm
The Take Off - Take off from one leg, leg closest to bar drives - Take off position maintained from the take off into the flight phase - Trunk remains stable and upright.
The Flight - Both legs clear the bar in a scissors motion - The focus is on vertical propulsion
The Landing - A balanced landing on the athlete’s feet.
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COMMON FAULTS AND CORRECTIONS
FAULTS CORRECTIONS
Focus on a fast last three strides – reduce Athlete slows down prior to take off length of run up to force the athlete to accelerate in last three strides
Leaning into the bar Emphasize a tall posture at take off and into the flight phase
Athlete fails to land on their feet Focus on a braced core through the flight and landing phase with a tall, upright posture.
Drills and Progression
▪ Scissor over cones ▪ Scissor over flexi bar onto grass ▪ Use a 5-step approach to scissor onto a bag
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THE FOSBURY FLOP
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What cues can you use to help developing athletes find the correct take off position?
- The take off position is held as the body gains height The Fosbury Flop - The leading arm can be fixed or reach up and over The Flight - The hips are raised over the bar by arching the back and lowering the legs and head - Knees are spread
- Priority is safety The Fosbury Flop - Landing should be on the lower shoulder blades The Landing - Head should be drawn towards the chest with knees apart.
Drills and Progression
▪ Curve Running ▪ Scissor Jump from Curve Running ▪ Standing Flop ▪ Flop from a Short Approach ▪ Full Sequence
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COMMON ELEMENTS OF THROWS
- Muscular tension throughout the body
- A balanced stance with both feet touching the Power Position ground Links Momentum and Delivery
- Heel and toe of opposite foot aligned - Backward lean against the direction of the throw.
- Coordinated sequence of successive action of all the
joins involved in the throw Delivery Position - Order: Foot – knee – hip – shoulder – arm - hand
- A bracing of the leading leg to accelerate the opposite side of the body and generate vertical movement - A bow or twisted position causing high pretension in the trunk, shoulders and arms that is used to produce acceleration - A blocking action in the upper body in which turning movement of the trunk is stopped with the leading side, allowing for the opposite side to accelerate.
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SHOT PUT
Grip and Placement Important to follow the technical regulations, for generating maximum force from the fingers and for engaging all muscle groups
The Structure The basic coaching points of the Power Position Shot Put can be broken down into Important for generating the required speed from the legs the following three components: that will be transferred into the arm
Delivery Important for determining the height and angle of release and ensuring no rules are broken.
- Shot rests on the fingers and the base of the thumb:
“clean palm, dirty neck” Grip and Placement - Fingers are parallel and slightly spread
- The shot is placed on the front part of the neck with
the thumb on the collarbone.
- Body weight on the ball of the right foot with the
right knee bent – look for a chin-knee-toe alignment Power Position - Hips and shoulders are twisted
- Dominant elbow at a 90 degree angle to the trunk - Timing of big muscles to small muscles.
- Right leg extended and twisted until the right hip
faces the front of the circle Delivery - Trunk twisting movement is blocked by the left arm
and shoulder
- The left arm is bent and fixed close to the trunk - Acceleration is continued by a pre-stretched wrist with fingers turning out after release.
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Drills and Progression
▪ Forward and backward overhead throws ▪ Medicine ball chest passes – keeping elbows high ▪ Medicine ball squat extensions – throw for height and distance ▪ Front puts – stand with feet shoulder width apart, wind up with bent knees, unwind and throw ▪ Standing put from power position.
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DISCUS
Grip and Placement Important for control and for ensuring the optimal release position, determining the flight of the discus
Power Position The Structure Important for generating the required speed from the legs The basic coaching points of the that will be transferred into the arm Discus can be broken down into the following four components: Delivery Important for translating the movement generated into a powerful throw
Release Important for determining the flight and height and angle of release.
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- Fingers are spread
Grip and Placement - Wrist is relaxed and straight - The discus rests against the base of the hand with the thumb on top.
- Look for the Chin-Knee-Toe vertical alignment
- Hips and Shoulders twisted Power Position - Focus on generating power from the ground
- Correct timing of big muscles before small.
- Dominant leg twisted and extended - Dominant hip towards the front of the circle
Delivery - Weaker side blocked by the extension of weaker leg and bending of elbow close to the chest - Dominant arm is drawn through after the hip has been turned.
- Discus leaves hand at shoulder or slightly below Release shoulder height – shoulders are parallel - Long fully extended throwing arm.
Drills and Progression
▪ Bowl Discus ▪ Flip Discus ▪ Standing Front Throws ▪ Standing Side Throws ▪ Standing Throw from Power Position
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JAVELIN
Grip and Placement
Important for control of the javelin and for ensuring the optimal
release position, determining the flight of the javelin The Structure
The basic coaching points of Power Position the Javelin can be broken Important for generating the required speed from the legs that down into the following will be transferred into the arm three components:
Delivery Important for determining the height and angle of release and ensuring no rules are broken.
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- Javelin lies diagonally in the hand Grip and Placement - Thumb and first finger grip - Thumb and second finger grip.
Moving into the Power - Consider the position (angle, height) of the Javelin. Position
Delivery - Head is straight looking in the direction Consider of the throw • Driving leg - Fully extended arm in the direction of • Body position/posture the throw • Support leg - Balance. • Head position • Arm action • Feet • Delivery angle • Delivery direction • Delivery height
COMMON FAULTS AND CORRECTIONS
FAULTS CORRECTIONS
Develop the athlete’s correct timing of The athlete is only generating force from the muscles “foot – knee – hip – shoulder – arm – arm hand”
Low angle of release - Be tall at the point of release - Long arm at release - Keep elbow up.
Drills and Progression
▪ Front throws – withdraw the javelin ▪ Standing throws ▪ 3 stride rhythm and throw ▪ Crossover and throw ▪ Full Sequence
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