1. Pages 1-35

contentsVolume 4, Number 2 November 2010 2 A Letter from the President

REPORTS

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

FEATURES 20 12 Warming Up Designing an effective pre-activity routine for the thrower. by Lawrence W. Judge, PHD, CSCS

20 On Your Marks Correct starting block set up for an efficient and effective acceleration. b y Andy Eggerth

28 The Complexity of the Triple Jump Very few women commit to the triple jump. How can we fix this? by Eli Sunquist

34 Finesse in Javelin Throwing by Andreas V. Maheras, PH.D 42 42 A Zone of Displine 50 Getting athletes to the line ready to compete b y Gary Wilson High School Focus 50 Going the Distance What coaches need to know about transition phases for lon-distance runners By Mike Elder

AWARDS

52 USTFCCCA Coaches Hall of Fame Class of 2010

54 The Bowerman Awards 2010

Cover photograph courtesy of Kirby Lee/ Image of Sport

NOVEMBER 2010 techniques 1 A letter from the president

PUBLISHER Sam Seemes HE MOST IMPORTANT TIME OF THE YEAR EXECUTIVE EDITOR Mike Corn for NCAA Track & Field Coaches is convention time. There are T ASSOCIATE EDITOR Sylvia Kamp strength in numbers, power in voices and control in working towards a common goal. In advance, I want to thank each of you for register- ASSOCIATE EDITOR Mason Cathey ing in record numbers again. Our numbers give us power. MEDIA MANAGER Tom Lewis From my view, as coaches, we often discuss methods to place more MEMBERSHIP SERVICES Mandi Magill fans in the stands and bring more positive media attention to our PHOTOGRAPHER sport. The “Capital One Cup” is a new award which will bring media attention to the “all- Kirby Lee sports” race and to the victor goes $200,000 for the school’s graduate level athletic schol- EDITORIAL BOARD Vern Gambetta, arship funds. Larry Judge, Boo Schexnayder, While the Capital One Cup has some good intentions, I have a number of issues with Gary Winckler, Ralph Vernacchia how the winner and rankings are determined. All NCAA sports are not included and the sports receiving point values are broken down by a tier system. The website states the tier system has been determined by: “fan interest, school participation, and other factors.” Tier One sports have “triple value”; Tier Two sports have “double value” and Tier Published by Renaissance Publishing LLC Three points “remain the same” (wording from their website). 110 Veterans Memorial Blvd., Suite 123, Outdoor Track & Field was placed in Tier 2. Cross country and indoor track & field Metairie, LA 70005 for each gender were assigned to Tier 3. At last year’s convention, USTFCCCA CEO (504) 828-1380 Sam Seemes presentation illustrated that we are in trouble regarding spectator atten- www.myneworleans.com dance at the NCAA Championship. It’s imperative we improve our gate receipts.This we cannot ignore. Our sports have very large participation numbers but lags when it comes to spectators. My initial reaction to the Cup is it further allows for the “rich to get richer.” On the men’s side, Tier 1 comprises football, basketball and baseball; while the women’s top tier USTFCCCA contains volleyball, basketball, and softball. A school’s final points come from top 10 fin- ishes at the NCAA Championships and the sports official final coaches’ poll. Some of National Office these sports are clearly revenue producers around the country, particularly if a school 1100 Poydras Street, Suite 1750 has a top 10 program in the sport. Revenue helps everyone in athletics but, the Tier One New Orleans, LA 70163 grouping leads university and athletic administrators to further emphasize specific sports and leave others out. Athletes in Tier 2 or Tier 3 work just as hard as anyone else. Phone: 504-599-8900 Its great track & field was included in the 13 sports selected, but I do not agree with this Fax: 504-599-8909 message of developing a caste system. Our sports are the largest provider of opportunities for women in terms of participation. Our sports are number one or two for minority women and third for minority men. The nature of any tier system affects perception and affects support level. All public uni- techniques (ISSN 1939-3849) is published versities receive tax dollars. If schools are accepting this money, then they must abide by quarterly in February, May, August, and the laws and make sure they are servicing their tax payers. The idea of de-emphasizing November by the U.S. Track & Field and the sports that provide so many opportunities is unacceptable. I have heard the argu- Cross Country Coaches Association. ment that athletic departments are businesses and are “self-sustained.” This is true at a Copyright 2010 All rights reserved. No part very small percentage of schools. The Capital One Cup is an idea with potential. But, I do of this publication may be reproduced in not believe we should support a system that further develops the “tier concept.” any manner, in whole or in part, without Heading into the convention, consider your thoughts on the Coaches Registry, the the permission of the publisher. techniques coexistence of the USTFCCCA and USATF and regional competition. Additionally, the is not responsible for unsolicited manu- USTFCCCA will elect a new president at this year’s convention; who should that be? scripts, photos and artwork even if accom- “I still find each day too short for all thoughts I want to think, all the walks I want to panied by a self-addressed stamped enve- take, the books I want to read.” (J. Burroughs) There are friends I want to see, plus all the lope. The opinions expressed in techniques wrong I want to right. So, I just do what I do: “I Coach.” are those of the authors and do not necessarily reflect the view of the magazines’ managers or owners. Periodical Postage Pending at New Orleans La and Additional Entry Offices. POSTMASTER: Send address changes to: USTFCCCA, PO Box 55969, Metairie, LA 70055-5969. If you would like CURTIS FRYE to advertise your business in techniques, PRESIDENT, USTFCCCA please contact Mike Corn at (504) 599- HEAD COACH, UNIVERSITY OF SOUTH CAROLINA 8900 or [email protected].

2 techniques NOVEMBER 2010

NCAA REPORT Division l Track & Field One big issue that has surfaced for our sport is the new Capital One Cup. At first glance, this may appear in a positive light for the NCAA and our sport programs. But with further review, we find that our sports of indoor and outdoor track & field and cross country are not given top-tier positions. The ramifications of the process could be very dangerous for the long-term future of our sports, and I want you to know the national office and our Division I Track& BETH ALFORD-SULLIVAN PRESIDENT, NCAA DIVISION I TRACK AND FIELD COACHES Field Executive Committee are already working on ways to respond to and to draw attention to this issue. This is an example of why it is important to work toward creating a solid and stable environment for the future of our sports. Discuss&Debate With the September meetings of the NCAA Division I Championships/Sports Management Cabinet just concluded, I am frustrated to report that there still was no movement forward for the 24/8 Plan, only ELL, AS WE MOVE THROUGH THE FALL requests to continue to review the Outdoor champi- Wsemester, with cross country races and Fall track & onships. This is not a request for creating new qualifying field practices underway, I hope this finds you all enjoy- processes but rather taking a closer look at what we cur- ing your teams and the fall terms at your university. I am rently have in place and ways to improve it, as well as excited to start to prepare for the upcoming USTFCCCA continuing to pursue data on the 24/8 Plan, perhaps national convention. Once again the convention is shap- with some modifications. I am creating a working coming up to be another outstanding week, and I hope each mittee of members of the coaching body, conference of you are making your plans to attend again this year. commissioners, and the NCAA Division I Track & Field There will be a lot to discuss and debate this year, as we Sport Subcommittee. My hope is that everyone that is have a lot to work on regarding our sports of cross coun- invested in our sport will work together toward a result try and track & field. In the short time that I have been that meets everyone’s needs. As challenging as it representing you as your Division I Track & Field appears, this process is really representative of what I President, I have gained a lot of insight into the true am speaking about: that collaborative efforts must be issues that face our sports. I have learned that we really made to find success. When groups do not work togeth- do need to address the long-term picture of our sport er, positive results are not attainable. We must remem- and how it fits into our “sports society” within our own ber this as we move forward. I hope you will continue to athletic departments and even in American culture. work with me toward a final and positive end result for This is a big issue, and I truly believe we must work our outdoor championships. together to continue to create a united coaching body, In addition to these big topics we face many other with the goal and mission to produce outstanding track issues, and a call for convention agenda items was sent & field that we can market. I’ve learned that sometimes out recently to our entire coaching body. The convention the latter is most important for our survival. We have in San Antonio is your chance to bring your issues for- always produced an outstanding sport with amazing ward, and allow the entire coaching body to hear your young student-athletes that do things the “right way,” concerns or vote on your ideas. but now we must focus on how we reach out and create In closing, I would like to continue to encourage all of a viable, stable environment for this sport to continue to you to not only attend the convention but to participate grow. I hope you all are in agreement with me and will in our convention process. Once again, there will be great push yourselves to look past the best solutions for your speakers, clinicians, awards presentations, and celebra- program individually. I hope you will look outside the tions. But most importantly, there will be opportunity to box with me and see what is truly best for long-term sur- work together toward positive results. I look forward to vival for our sports. This may sound redundant to many continuing to work with you all. of you, but as we meet in San Antonio, we must bring to the table ideas that will produce outstanding viable results, and we must, as a body, work toward what are Beth Alford-Sullivan is Director and Head Men’s and the best options for the sport, not just for us. I hope this Women’s Track & Field/Cross Country Coach at Penn will be the theme of the week for convention. State University. She can be reached at [email protected].

4 techniques NOVEMBER 2010 NCAA REPORT Division l Cross Country IVISION I CROSS COUNTRY HAS Dhad a busy and prosperous year. We re-wrote our cross country rules book, modified many procedural issues regarding our championships and have worked hard to get our move to a Saturday national championships implemented.

SATURDAY NCAA CHAMPIONSHIPS An update on our proposal for the Saturday national championship is that the NCAA Division I Track & Field Sport BOB BRAMAN PRESIDENT, NCAA DIVISION I CROSS COUNTRY COACHES Subcommittee has asked for more feed- back on effects upon missed class time, recovery time difference between the current 9 days and a change to 8 days, and also the effects upon the regular season if we were to follow the NCAA Division II ChangingtheRules model of two weeks between Regionals and Nationals. The subcommittee made it clear, however, that they were in favor of a Saturday national championship. I have appointed a committee of coaches from diverse proposed numerous changes to clean up the Cross programs of various levels and representing virtually all Country section of our rule book, and many of these nine regions of the country. They will do research this fall changes were adopted for the 2011 cross country season. and have a final report for us at this year’s convention. We will bring this information to the floor for a final decision NCAA REGIONAL CHAMPIONSHIPS on the future of our National and Regional In regards to the conduct of our regional champi- Championships, so it is critical that we get strong partici- onships, we voted to recommend that the NCAA Division pation this year. I Track & Field Sport Subcommittee require the following Our decisions will be forwarded to the Track & Field at the NCAA Regional meets: 1.)Three methods of tim- Committee and they have promised to move as quickly as ing/recording places: a.) Chip Timing, b.) FinishLynx, c.) possible on their end to aid in a swift move to a Saturday Video; 2.) Hip numbers; 3.) Complete review of finish. nationals. Whether this means a potential implementa- The NCAA Division I Track & Field Sport Subcommittee tion in 2011 or 2012 is something the NCAA Division I reports that it will incorporate the recommendation into Championships/Sports Management Cabinet will guide the general policies for regional championship adminis- us on, but I’m sure you’ll agree that the sport of cross tration, but will place primary emphasis on the use of country will gain positive exposure by moving our nation- FinishLynx for timing and recording places. Also, the sub- als to Saturday. committee will remain flexible in applying the require- ment for chip timing for regions that propose an alterna- RULES CHANGES tive method. Last year, we supported several proposed rules changes As you can see, we’ve made a lot of progress, but we still for cross country. We voted to propose an amendment to have areas to work on. I, along with the other members of rule 8.3.c: The starting line shall be wide enough to pro- your Division I Cross Country Executive Committee, will vide at least a 50-centimeter space for each of four [cur- continue to press forward on those issues where we have rently five] front-line team starters and a 50-centimeter not yet achieved our goals. space for each individual starter. I am happy to report I hope to see all of you at the upcoming convention in that we have received confirmation that this rule change San Antonio, Texas, December 13-16. Last year’s conven- was passed and will be in effect for the 2011 Cross tion played a key role in almost every item in this report Country season. This change will give us more flexibility and the motion to move to the Saturday nationals actually in the future when it comes to courses that can accom- came from our regional break-out sessions. So be sure to modate hosting a regional or national championship. come to convention and be a key player in the future of We also voted on a motion to propose that the protest our sport. See you there! period for both races at the NCAA Regional meets expire 30 minutes after the posting of results of the second race. I am happy to report that this change was approved, and Bob Braman is Head Men’s and Women’s Track and it will be in effect for the 2011 Cross Country season. Field and Cross Country Coach at Florida State University. In addition, the Committee headed by Lou Snelling He can be reached at [email protected].

NOVEMBER 2010 techniques 5 NCAA REPORT Division ll Track & Field as possible. The Division II Athlete’s Hall of Fame Ceremony, held annually as part of the NCAA Outdoor Championship Banquet (hosted by Cal State Stanislaus in 2011) is always a first- class affair. The committee seeks to recognize former student-athletes whose accomplishments make them deserving of this prestigious honor. Division II Track & Field Second Vice-President Opening. In the summer of 2011, my term as Division II Track & Field President will end, and Steve Guymon of Harding University will move CHRIS ASHER PRESIDENT, NCAA DIVISION II TRACK & FIELD COACHES into the position of Division II President. Troy Johnson of Cal Poly Pomona will move into the position of 1st Vice-President. At the convention in December, the Division II coaches will elect a new 2nd Vice-President. This position is a six- BackOntheGrind year commitment with two years being served as 2nd VP, two more being served as 1st VP and then a two- year term as D2 Track & Field president while simultaneously serving on the USTFCCCA S YOU READ THIS REPORT, AND IF YOU Board of Directors. If you’re serious about serving in a A are anything the vast mast majority of head coach- leadership position in our association and want to be es that I know, you are in the midst of department meet- active in shaping Division 2 track and field, contact me, ings, coaching staff meetings, team meetings, recruiting, Aaron Russell or the USTFCCCA national office and fundraising, and lastly in the words of Allen Iverson, make us aware of your interest. “Practice!” The daily grind of our great profession is cer- CONVENTION AGENDA IDEAS tainly in full swing. A number of items to be considered for the convention I want to take this opportunity to add one more thing agenda have been submitted and the national office is to your already overflowing plate. There are a number of in the process of compiling that information. (The key issues that I would like for you to put some thought deadline to submit potential agenda items was October to as we approach our annual convention in December. 15). One topic that should definitely be on your mind is As I mentioned in the last issue of techniques, Aaron Russell expanded numbers for all events at the NCAA of Lock Haven University has assumed the duties of Championships. While D2 has lost some members to Division II Executive Director. In this role, Aaron will be re-classification over the past several years, that trend the point person for any issues that are directly related to appears to be changing with new schools looking to both track and field and cross country. Gary Gardner of become Division 2 institutions. Budget cuts are forcing UMASS Lowell is now the Division II At-Large represen- some institutions to consider re-classifying to either D2 tative on the USTFCCCA Board of Directors. A few con- or D3 and many NAIA institutions are currently in the ference representative positions have been vacated and process of applying for D2 membership. As the number need to be filled. If you are a coach from a conference of D2 institutions is on the rise, the topic of increasing that has a vacancy, please contact me or Sylvia Kamp in the field sizes at the NCAA indoor and outdoor cham- the USTFCCCA National Office and let us know that you pionships should be examined closely. have a desire to serve as a conference representative. If you haven’t attended convention in the past I This is a very important position and the gathering and encourage you to make sure you attend this year. sharing of information from conference members Besides the business meetings and coaching sympo- before, during and after the convention is crucial to our siums (Jud Logan of Division II Ashland University will overall effort to provide the best possible service to the be one of the featured speakers), there are coaches membership. The person in this position must be com- socials, a golf tournament, vendors and of course the mitted to attending the USTFCCCA convention as a vot- presentation of “The Bowerman” and the USTFCCCA ing member and representing their respective confer- Coaches Hall of Fame ceremony. I look forward to see- ence interests. ing you in San Antonio this December!

OTHER KEY ISSUES INCLUDE: DII Athlete’s Hall of Fame Nominations. Nominations and supporting information for the Division II Athlete’s Chris Asher is Head Track and Field and Cross Country Hall of Fame should be forwarded to Committee Coach at California State University-Los Angeles. He can be Chairman, Steve Guymon of Harding University as soon reached at [email protected].

6 techniques NOVEMBER 2010 NCAA REPORT Division ll Cross Country HE 2010 CROSS COUNTRY SEASON Thas been underway for several weeks now and the familiar Saturday race season has occupied much of our time. I hope that each of you is enjoy- ing a productive year, and the competitive season is moving forward as you had planned. It is hard to believe that by the time this issue of techniques hits your mailbox, you and your team have been going strong for two months. It will, however, be several weeks still ahead to the NCAA Division II Fall Festival and the Division II National Cross Country Championships. This year’s Championship will PATTI VAVRA PRESIDENT, NCAA DIVISION II CROSS COUNTRY COACHES take place two weeks later than has been tradition, on December 4, to accommodate the Festival for- mat. A release of more specific information of required arrival dates and travel information will be forthcoming as we near the championship. As the cross country season winds down, it’s time Important Issues to think ahead about attending the USTFCCCA convention! As usual, the convention is the place to experience great coaching symposiums, outstanding meals that provide great networking opportunities, the coaches Hall of Fame, and the Bowerman • The by-laws are the backbone of our USTFCCCA Awards presentation. Of course, the most important Division II organization. These have been formulated and reason to attend the convention is that it is your unique reorganized to aid in alignment to the new Division II opportunity to express your opinions and thoughts structure. It is imperative that they receive the endorse- regarding key issues facing NCAA Division II Cross ment of the entire body of Division II coaches. The docu- Country. Our organization needs and wants each ment will be made available on line prior to the convention for review. • Proposal to award All-Region to the top 20 finishers in As the cross country season winds the regional meet down, its time to think ahead about • Proposal of change in criteria for the cross country All- attending the USTFCCCA convention! Academic individual award • Proposal to increase field size in the Division II National Cross Country Championship coach’s voice to be heard, and vote to be counted. As you prepare to attend the 2010 USTFCCCA conven- Several formal requests for proposals to be discussed tion it will be important to review the Division II proce- at the convention have been submitted to the Cross dures and guidelines that will soon be published in the Country Executive Committee and the national office Cross Country Handbook on line at the USTFCCCA web- prior to the October 15 deadline. If you have missed the site. October 15 deadline but still have some ideas that you The USTFCCCA convention is really the best forum and would like to share, please contact me, your conference avenue for coaches to affect change. It is also one of few representative, or the USTFCCCA National Office with opportunities for each of us to interact and formulate those ideas or issues that you may want to discuss with friendships with those that share our passion for the colleagues of Division II. Any proposals submitted to sports of cross country and track & field. Best of luck in the national office are listed online for each coach’s the remainder of the cross country season, particularly review and analysis prior to the convention. your conference and national championships and I hope In response to proposal requests, some issues that to see you in San Antonio! will be brought forward for discussion in San Antonio will include: Patty Vavra is Head Women’s Cross Country and Track and • Voting to approve the newly written By-Laws that Field Coach at Missouri Southern State University. She can be will govern USTFCCCA Division II business reached at [email protected].

NOVEMBER 2010 techniques 7 NCAA REPORT Division llI Track & Field only performances listed on TFRRS will be considered for the NCAA Championships. I certainly want to take a moment and thank Jack Moran of Raceberryjam for all that he has done for Division III track & field over the past several years keeping our national honor rolls and han- dling declarations for the championship meets. Perhaps the biggest news that I am truly excited to report to everyone is that there will be a significant increase in the field size for the outdoor track & field championships beginning in CHRIS HALL PRESIDENT, NCAA DIVISION III TRACK & FIELD COACHES the spring of 2011. The NCAA has approved an additional 54 athletes for both the men’s and women’s meet meaning we will go from 344 athletes per gender to 398. This will increase the minimum field size in each of the events by at Moving Forward least 2 athletes. Each of the above items were on the floor for discussion at the 2009 USTFCCCA convention and many more will certainly be up for discus- N MY LAST REPORT I MENTIONED A FEW ITEMS sion in 2010. Over the past several years and in particu- Ithat have been significant issues in the NCAA lar the past five, our coaches association has grown Division III track & field world. Among them I men- tremendously, and with that growth it has become a tioned the ongoing discussions about the men’s indoor much more powerful group. The convention is where multi event being switched from the pentathlon to the all of our business is discussed in an open forum and heptathlon and the TFRRS reporting system being voting takes place on the issues that affect track & field. implemented. As the president of Division III, I have been asked to Recently, I learned that the Division III track & field put together an agenda for the convention. In order to championships committee had passed along a final do that I am asking all of you to consider items you recommendation to the NCAA Track & Field Sport would like to have discussed and send them to me by Committee the change to the heptathlon. Before the email or feel free to call as well. I will then present these change could be made it had to be voted on for final items to our executive committee during our monthly approval by the sport committee. That vote was to take conference calls and put them on the floor for discus- place on September 14, but was unfortunately tabled at sion at convention. that time and they are asking for more information. Finally, I would like to ask all of you to register for the This vote may take place in mid-October on a confer- 2010 convention. The convention will take place ence call or in January during the NCAA convention. So Monday, December 13, through Thursday, December perhaps by the time this article goes to print we will 16, at the JW Marriot San Antonio Hill Country Resort know the future of the Heptathlon. Regardless this year and Spa. The link to the convention is: www.ustfccca- at the 2011 championships we will continue to have the convention.com. We had our greatest turnout ever in pentathlon with the possibility of it moving to the 2009 and hope to see our participation continue to Heptathlon in the 2012 indoor season. grow. Keep in mind that while this is our association’s The other item that has been approved is the TFRRS annual business meeting the convention is also a great reporting system. This will be implemented into opportunity for networking with colleagues, renewing Division III this year (2011 indoor and outdoor track & friendships and learning about track & field from some field season). We will be discussing TFRRS at conven- of the greatest experts in our field. The symposiums tion and going over how the reporting will take place. In promise to be outstanding this year. Some of the head- addition, there will be a TFRRS booth set up at the con- line speakers include: Boo Schexnayder (Jumps), John vention for anyone seeking additional information. McNichols (Hurdles), Jud Logan (Throws) and Marcus Division I and II used this system in 2010 with great O’Sullivan (Distance) among many others. I hope to see success and along with Division III we will also see you in San Antonio. NAIA schools coming on board with TFRRS. Performances will be submitted by meet management following the conclusion of meets which means coaches will no longer need to submit proof of performances Chris Hall is the Head Men’s & Women’s Cross Country for national qualifying performances. We will refer to / Track & Field coach at the University of Chicago. He the TFRRS page this year for national honor rolls and can be reached at [email protected]

8 techniques NOVEMBER 2010 NCAA REPORT Division lIl Cross Country S THE 2010 DIVISION III A Cross Country season winds down, it’s time to turn our attention to the future. A number of issues will be discussed and voted on at the upcoming USTFCCCA annual convention in San Antonio. An “all call” for proposals to be considered at the convention was sent out by the USTFCCCA national office and a number of you responded. All proposals that were submitted to the national office before the deadline are GREG HUFFAKER PRESIDENT, NCAA DIVISION III CROSS COUNTRY COACHES listed on the USTFCCCA website, allowing the membership to follow the status of those proposals and prepare their thoughts and discussion points prior to the convention. To comply with the USTFCCCA Into the Future Bylaws and the vision of Division III, the USTFCCCA has modified the Division III Bylaws and these Operating Bylaws will be voted on at the convention in December. Although high level event specific programs for coaches of the there are numerous issues to be discussed and voted elite athlete. The intent of the TFA is to provide track on at the convention, the bylaws demand particular and field and cross country coaches multiple oppor- attention because it is these bylaws that will govern tunities for professional development and continuing how our organization moves forward. Being a part of education through sequential course offerings cover- the discussion at the convention really means that you ing all aspects of the sport. More information about are helping make a bit of Division III history as we the Track & Field Academy can be found on the UST- take this important step. Upon approval by Division III FCCCA website. coaches, the new bylaws will be posted on the USTFC- The other program recently announced by the CCA website. USTFCCCA national office is the Track & Field The USTFCCCA would like to encourage everyone to Institute. The TFI is a program designed for high review the Division III handbooks online. Many of the school track & field athletes. The TFI will provide high questions that you might have can be answered by school athletes an opportunity to learn from some of familiarizing yourself with these handbooks. They have the top coaches and athletes in the country. The inau- been posted online for your convenience and are gural Track & Field Institute school of pole vault and updated as appropriate. school of hurdles will take place in San Antonio fol- In other important news, beginning with this year’s lowing the USTFCCCA convention. indoor season, Division III will join Division I and The 2009 – 2010 Al Carius Men’s Division III Division II in the use of the Track & Field Results Program of the Year went to North Central College Reporting System, better known as TFRRS. The system and the 2009 – 2010 Deb Vercauteren Women’s will replace the old method of reporting meet results Program of the Year award went to Wisconsin and qualifying for nationals. This is a bold step forward Oshkosh. Congratulations once again to these ath- for Division III and as the coaches become more famil- letes and staffs for a year of success both on and off iar with it, they will no doubt be pleased with the the field. switch. NAIA programs will also be making this switch The early registration period for the 2010 USTFCC- in the upcoming indoor season. CA national convention is quickly approaching. Log The NCAA continues to explore the realignment of onto www.ustfcccaconvention.com to register for the the Division III cross country regions. At press time convention and be an active participant in guiding there is no new information to report regarding the future of Division III. realignment, however the USTFCCCA national office This report was produced by the USTFCCCA nation- will keep the membership up-to-date as information al office and does not necessarily represent the opin- become available. ions of the Division III Cross Country President. The USTFCCCA has recently announced two exciting new programs. The USTFCCCA Track & Field Academy is a new educational and certification program for Greg Huffaker is the Head Men’s and Women’s Cross coaches. This comprehensive program offers courses Country Coach at Illinois Wesleyan University and can ranging from those that are general in nature to very be reached at [email protected]

NOVEMBER 2010 techniques 9 HIGH SCHOOL REPORT

WEDNESDAY, DECEMBER 15 9:40-10:30 a.m. Drills & Teaching Progressions for Jumping Events: Boo Schexnayder, University of Florida 10:40-11:30 a.m. Teaching Hurdlers to 3 Step: Wayne Clark, USTFCCCA 1-2 p.m. “One Team, One Family” Teaching Student/Athletes to be Team Leaders: Mark Maas, Whitewater High School, Wisconsin

WAYNE CLARK MEMBER AT LARGE, USTFCCCA BOARD OF DIRECTORS Your convention registration includes the option of attending any of the 40 plus offered sessions, multiple meal and social function, the extraordinary USTFCCCA Coaches Hall of Fame Induction and The Bowerman Award presentation. Additionally, there is SanAntonio–2010 a golf tournament, multiple vendor booths and of course the valuable sharing of ideas with high school and collegiate coaches from across the country. If your state association has joined the USTFCC- MAGINE IF YOU ASK THE TYPICAL PERSON WHAT CA your personal annual dues are greatly reduced. As of Isport they most associate with autumn they will, of course, this writing, the Track & Field / Cross Country coaches say football. But, I think that if you poll the readers of associations of seven states (Ohio, Wisconsin, New techniques, asking them the same question, I hope they might Mexico, Colorado, Louisiana, Kentucky, Minnesota and answer “cross country.” The media hype, financial outlay and the six states that comprise the New England team promotion of the gridiron obviously panders to their Association) are also members of USTFCCCA. This sport. As track & field and cross country coaches, there’s not means that the coaches that are members of these state much we can do to create this much media recognition, or coaches associations enjoy the benefits of being mem- unfortunately, the mega dollars for our programs, but we cer- bers of the USTFCCCA such as receiving this publication tainly can continue to promote our sports by educating our- quarterly and a discounted registration fee for the annu- selves and meeting with others of like minds to discuss and al convention among other things. advance the grand potential of track & field and cross country. If you are from a state that has a state track & field / An obvious meeting place is the USTFCCCA National cross country coaches association but is not a member Convention in San Antonio on December 13-16. These “off of USTFCCCA, please encourage your state association season” days provide a great opportunity to meet high leaders to look into joining the USTFCCCA so you too school and collegiate coaches from across the country. All can enjoy the benefits of being a member of the largest registrants are welcome to attend any of the 40 plus clinic track & field and cross country coaches association in and professional development sessions, seven of which are the country. geared specifically for the high school coach. A complete list of speakers can be found at www.USTFCC- ON ANOTHER IMPORTANT NOTE CA.org , the highlights of the high school specific sessions The editors of techniques are always looking for high school are below: coaches to submit articles. These articles can be about the specifics of any high school track & field event or cross TUESDAY, DECEMBER 14 country, how to motivate athletes, or promotional concepts 1:30-2:30 p.m. National Senate of High School Coaches for high school programs. Please contact Mike Corn at the The National Senate’s purpose is to encourage the devel- USTFCCCA national office ([email protected]) if you are a opment of State Associations in every state, and to provide high school coach that has an idea for an article. If you support for those states which already have established state have recently done a clinic presentation, please consider coaching organizations. Participants will learn how the dif- submitting an article based on that presentation. ferent states promote track & field and cross country For more information and/or to register for this year’s throughout the United States. USTFCCCA Convention: log onto www.ustfccca.org . I 2:45-3:45 p.m. Pole Vault Education Program: Mark hope to see you in San Antonio. Strawderman and Greg Hull of M-F Athletic, both nationally certified instructors of biomechanics and pole vault safety, will lead this symposium. 4-5 p.m. State Association and Track/Cross Country Clinic Wayne Clark serves on the USTFCCCA Board of Development and Promotion: Panel of six state association leaders Directors and is the Clinic Chair of the Ohio Association 5:15-6:15 p.m. Developing the H.S. Sprinter for the 4 X 100M Relay: of Track and Cross Country Coaches. He can be reached Vince Anderson, Texas A&M at [email protected].

10 techniques NOVEMBER 2010 IAAF COACHES COMMISSION REPORT ust as I sat down to write in this report, I Jgot the sad news that my dear friend and great track & field advocate, Scott Davis, passed away. Scott was not only a master announcer and statistician of our sport but he also loved everything about it. But the greatest quality that I was able to identify in Scott was his joyful and upbeat attitude, his cordial manner and the friendship that he always demonstrated to everyone. He was a true class act and somebody who we will miss forever. I VICTOR LOPEZ CHAIRMAN, IAAF COACHES COMMISSION am sure that he is already teaming in heaven with another giant of the mike and statistics of track and field, our dear friend, J. Fred Duckett, who left us few years ago. On behalf of the World Honoring a Friend Athletics, Track & Field Coaches community, I would like to extend to Scott’s family, friends and fans our condolences. We, and Our Sports the coaches of the world, will be always in debt to Scott Davis. As you know, one of the primary mis- sions of the IAAF Coaches Commission and the IAAF that next year we will have athletes, especially from small Coaches Area Associations is to maintain a process of countries, which will be in that type of situation and continuous education for our coaches. Although in would make an attempt to compete year round. sport training and coaching as a whole there are a set The IAAF Coaches Commission and the ACAs, knowing of pedagogical and scientific principles which govern the above situation and that we need to address the issue, the training process and must be observed at all times, are scheduling seminars, conferences, congresses, sympo- the fact is in the last decade the demands and changes siums and courses all over the world to give the coaches placed upon us as coaches have prompted us to the instruments on how to deal with it. We feel that the review our coaching theories and systems. Just one best way to deal with the above situation is to have master simple example of the above is the competition calen- coaches addressing the issue and show the participants dar of our athletes where they are practically compet- how they have dealt with the situation. In other words, ing the whole year. these master coaches become mentors of those who are Next year our elite athletes will start the year with the facing this situation now. A good example of this indoor season which gets under way in February and approach is the World Junior Coaching Seminar and finish the second week in March. Then in April they start Tutorial that was held in Moncton, Canada, during the a series of low key meets but very important for the 2010 IAAF World Juniors Championships. Organized by sport and their training such as the relay carnivals Athletics Canada and sponsored by the NACACTFCA and (Texas, Mt. SAC. Kansas, culminating with Drake and the International Athletics Foundation, this event was a Penn). Immediately, in May, they start the international total success attended by close to 50 coaches from the circuit with Diamond League meets, IAAF Challenge NACAC area. For more information on this event please League meets and other Grand Prix meets. This circuit visit www.nacactfca.org. goes all the way until September, with stops in between We would like to encourage all the coaches from the for your national championships and the World USA and the NACAC area to take advantage of the oppor- Championships. To make things even more complicated tunity to listen and share valuable time with master in 2011 we have the Pan-American Games in October coaches who would be guest speakers in the different with track & field running from October 23-28. conferences all over the NACAC area. This program, the How do you, as a coach maintain an athlete in com- USTFCCCA annual convention and the newly created petitive form all through the year making sure he or she USTFCCCA Track & Field Academy are ways to get con- stays healthy and at the same time be ready to give his crete answers to deal with this difficult situation. or her best effort in all the meets? This is the question Remember, with continuous education and sharing that we need to answer, especially when you are dealing time and experiences with master coaches, is perhaps the with an athlete who wants to make money, with a feder- only way to keep up with sport training planning and ation and Olympic committee that wants the athlete to methodology during these changing times. represent his or her country and with the people and media who expect the athlete to win medals. I am sure Victor Lopez can be reached at [email protected].

NOVEMBER 2010 techniques 11 APH OGR T Y LEE PHO KIRB WARMING UP Designing an effective pre-activity routine for the thrower BY LAWRENCE W. JUDGE, PHD, CSCS

12 techniques NOVEMBER 2010 well-designed pre-activity protocol will bring Active warm-up, passive warm-up, and stretching are fre- about various physiological changes that quent procedures performed by athletes prior to engaging in enhance the training activity or competition. physical activity. The theoretical goal of active warm-up is to Although the need of a pre-activity warm-up optimize performance and reduce the incidence of injury and stretching routine prior to throwing through increased muscle temperature, muscle compliance, might be clear, the specific elements that and efficiency of physiological responses. A well-designed shouldA be included in the warm-up may be less obvious. Three pre-activity protocol will bring about various physiological scientifically supported warm up variations are discussed for changes that enhance the training activity or competition. the throws coach to consider when planning for their athletes Although the need of a pre-activity warm-up and stretching warm up prior to throwing. routine prior to throwing might be clear, the specific elements that should be included in the warm-up may be less obvious INTRODUCTION (Judge, Craig, Baudendistal, & Bodey, 2009). This article will A proper throwing warm up prepares the thrower according examine the applicability of different pre-activity warm-up to the general throws training philosophy. Understanding the routines prior to the execution of a throwing session for the workout plan is the first step in designing the warm-up. To track and field athlete. create success in throwing, the coach must devise a workout that will incorporate training to improve levels of event spe- DEBUNKING THE STATIC STRETCHING MYTH cific physical conditioning and at the same time build a work- Research investigating the usage of pre-activity warm-up ing technical throwing model. Improvement may be accom- and stretching has shown that some of the activities suggested plished by overloading the system in the weight room, throw- a few decades ago, such as static stretching have been slowly ing with overweight and underweight implements, and by replaced with a focus on dynamic warm-up/flexibility meth- performing assistance exercises with medicine balls and ket- ods. These changes can be linked to two major factors. The first tle bells. It is therefore beneficial to perform training that of these is the advent of certification for throws coaches and overloads the athlete near the specific force velocity require- strength coaches that have given them a solid physiological ments for the improved throwing performance. This overload basis for their training recommendations. The second factor will eventually allow the athlete to advance technically and involves the enhanced number of flexibility studies that have perform more efficiently. Coaches must provide a warm-up measured the effectiveness of various warm-up and stretching that prepares athletes for these types of explosive and weight- techniques. Although research supports dynamic warm- ed activities. It is of the utmost importance that the athletes up/flexibility over other forms of pre-activity procedures, involved in the throwing events are prepared to perform in an (Stone, Ramsey, O’Bryant, Ayers, & Sands, 2006) it appears that explosive fashion upon entering into the practice and com- many coaches are reluctant to totally discontinue traditional petitive venue. (See Figure 1.) methods like pre-activity static stretching prior to executing throwing workouts (Judge, Craig, Baudendistal, & Bodey, 2009; Figure 1: Athlete performing McMillian, Moore, Hatler, & Taylor, 2006). A more concerted the hammer throw effort on the part of some coaches to keep up with current research would undoubtedly change their viewpoint on this topic to the benefit of their athletes. Most of the individuals employing these pre-exercise static stretching routines have fallen prey to the misconception that increasing flexibility prior to an exercise will bolster performance and decrease an athlete’s risk of sustaining an injury (Stone, Ramsey, O’Bryant, Ayers, & Sands, 2006). According to Stone et al., (2006), the belief that a direct positive relationship exists between pre- exercise static stretching and muscular performance is inherit- ed by many coaches and strength training professionals, rather than backed with scientific evidence (Judge, Craig, Baudendistal, & Bodey, 2009). Evidence of the detrimental effects of static stretching has been displayed in recent studies that have examined maximal lower-extremity power and strength production (Stone, Ramsey, O’Bryant, Ayers, & Sands, 2006). According to Samuel, et al. (2008), pre-activity stretching temporarily decreases the level of force that a muscle can generate. Further, this reduction in force is the result of decreased musculotendinous (MTU) stiffness, as it has been demonstrated that a stiff MTU can generate more force production (Samuel, Holcomb, Guadagnoli, Rubley, & Wallmann, 2008). Bacurau, et al. (2008) have also shown that static stretching may reduce muscle force production as a result of the muscle length-tension relation- ships being disrupted. However, these findings do not suggest

VICTAH SAILER PHOTOGRAPH that static stretching should be completely eliminated from a

NOVEMBER 2010 techniques 13 WARMING UP

throws coach’s repertoire. Static stretching routines do function is a slow jog that may last three to six minutes, depending on as an effective means of decreasing stiffness and increasing the fitness level of the athlete and the throwing event. Keep in range of motion (Gavin, & Morse, 2009), but should be imple- mind that warming up is not aerobic conditioning and the pre- mented following exercises that require maximal force and activity warm up should not be used as such. Athletes often power production, rather than before (Samuel, Holcomb, wear head phones during this part of the session to visualize Guadagnoli, Rubley, & Wallmann, 2008). Also, the current the day’s activity and increase excitability. research recommends, that a ‘general’ cool-down should be Active flexibility must be incorporated into the warm-up part of post-activity. Some coaches either overlook or disregard training as part of the warm-up and should follow light activity. current research findings, and choose instead to stay with tra- Dynamic stretching has the potential to bolster the execution ditional methods (ie. 800-1500-meter jog followed by static of activities that involve jumping, throwing, or rapid body stretching) that are sometimes outdated. movement. Gavin and Morse (2009) examined the comparative effects of static stretching vs. dynamic stretching and found DYNAMIC WARM-UP/STRETCHING that a pre-activity dynamic stretching routine may be much The most recent scientific evidence has indicated that the more beneficial for activities requiring rapid force and maximal execution of a dynamic warm-up routine prior to an exercise strength production, while static stretching has the potential to requiring maximal force and power output may enhance an disrupt a muscle group’s ability to transmit force efficiently. athlete’s performance (Bacurau, Monteiro, Ugrinowitsch, Next, incorporate a series of sprint drills. Sprint drill exercis- Tricoli, & Cabral, 2008; Stone, Ramsey, O’Bryant, Ayers, & es involve various movements horizontally through space Sands, 2006). Dynamic warm-up exercises emphasize progres- whereby limbs are placed through unique ranges of movement sive, whole-body, continuous movement. These exercises are under varying thresholds of velocities and force considerations. typically performed in running drills that include forward, lat- Examples of dynamic warm-up exercises include A’s, B’s, high eral, and change of direction movement (McMillian, Moore, knees, and various medicine ball throws (see Table 1). Many Hatler, & Taylor, 2006). The type of warm-up utilized should be dynamic warm-up exercises also include the rehearsal of sport- specific to task demands. An effective warm-up for the thrower specific movements, such as jumping or throwing (Stone, also progresses from general exercises to specific and targeted Ramsey, O’Bryant, Ayers, & Sands, 2006). General strength exer- exercises. For example, the athlete should jog before complet- cises such as prisoner squats or lunges can be performed fol- ing throwing drills like hip pops or air glides. Once the warm- lowing each sprint drill. up gets under way the thrower is constantly moving. The Choose the sprint drills for each warm-up routine according warm-up is very active with various total body movement exer- to the varying intensity that fits the day’s activities and condi- cises followed by short rest periods. The point of the warm-up tions. A lower intensity warm-up would be used for a morning is to raise the core temperature of the muscles. For each degree workout or an afternoon recovery session. Low intensity skips, that the athlete raised the core temperature of the muscle, squats, lunges, and rotational walks are suitable. A warm-up about 13 percent efficiency is gained. that stimulates the nervous system would precede a high Have a well-planned warm-up that is gradual, task specific intensity throwing day. This high intensity warm-up could and helps the athlete prepare for the demands of the subse- include squat jumps, lunge jumps, bounding, and high intensi- quent training session. Start with some easy walking in bare ty skips for height and distance. feet on the grass. An assortment Three to five sets of various of 10-30 meter walking exercises abdominal exercises in each of the can warm-up the ankles, legs, Figure 2: Athlete three anatomical planes (saggital, back, shoulders and arms. Walks performing side frontal, and transverse), such as shuffle walks with can be performed with and with- mini-bands side bends, twists, and crunches, out lateral resistance bands. To can be included daily as part of enhance the body’s ability to cre- the warm-up to ensure the torso ate and refine movement in the (core), as well as the upper and three movement planes, place a lower body, is warm. The warm-up heavy, short, looped rubberized sequence is progressive; from resistance band around the slow-to-fast; simple-to-complex; ankles. Backwards walking, walk- and single stimulus to multi-stim- ing carioca, side shuffle and rota- ulus. The last part of the warm-up tional walking exercises that includes some easy strides. An include twisting and chopping athlete should never overexert the movements are a great starting warm-up in a meet situation and point (See Figure 2). Choose should establish a pre-meet rou- three to four exercises per ses- tine based on the warm-up the sion. The distance for walks per- protocol used in training. Make formed with mini-bands is sure the total pre-competition approximately 10 meters. APH warm-up lasts between 30 min- OGR The warm-up intensity is then T utes to one hour as it takes about increased by performing some 30-45 minutes to warm-up the light/medium jogging. This can soft tissue in the body. range from 200 to 600 meters and The universal model of warm- AWRENCE JUDGE PHO L

14 techniques NOVEMBER 2010 up comprising low-intensity aerobic activity followed by dynamic movement may be limited in some settings because of space and/or equipment restrictions. Therefore, novel means of preparation capable of enhancing performance during intense resistance training exercise or testing may be particularly useful in some settings. When space is a consid- eration, however, skipping rope or fast runs in place (not slow jogs) will enable most athletes to achieve the overall body warm up prior to the torso and movement specific warm up progressions.

WARMING UP THROWERS 1. Mark a distance of 30 meters with cones for the athletes to move between 2. At the end of each shuttle the athletes complete a set of exercises/drills (e.g. half squats, side lunges, split jumps etc.) 3. Athletes move the length of the shuttle using a variety of running drills (e.g. skips forwards and backwards, high knees, walking lunges, cross overs etc.) 4. Shuttles can start with low intensity and slowly increase intensity 5. This work is continuous for 10-15 minutes 6. Ensure a permanent heart rate of 150 bpm (approximately)

The general warm up must be followed by more specific APH OGR exercises or drills related to throwing or weight lifting, T depending on the activity. These are referred to as position Figure 3: Athlete performing drills and are generally related to the technique of the specific a concentric jump as part of throwing discipline. Hip pops warm-up the hips, knees, and a plyometric warm-up AWRENCE JUDGE PHO ankles in the power position for the discus and the shot put. L Light medicine ball work is an excellent way to increase dynamic flexibility and warm-up the athlete for a training session and can be combined with sprint drills as well. The gener- cle to influence the mechanical performance of subsequent al model of warm-up may be limited during the indoor season muscle contractions. Although the idea of PAP is not new, the in some locales because of scheduling restrictions. Therefore, use of strength power potentiating complexes (SPPC) as a original means of preparation capable of enhancing perform- means to prepare throwers for practice and competition has ance may be practical in some settings. In the weight room, been receiving a great deal of recent discussion and study. The doing warm-up sets with a broomstick or bar or performing a SPPC involves the performance of a high force or high power light dumbbell complex is a great way to prepare for activity. movement in order to potentiate a subsequent high power or An active flexibility routine performing Olympic lifting deriva- high velocity movement. The implementation of high-intensity tives with an Olympic bar works well prior to throwing and lift- contractions as a component of the warm-up prior to a training workouts. ing session or a competition has been suggested to improve performance. Olympic weight lifting exercises, squats, jump PLYOMETRICS squats, heavy medicine ball throws, plyometrics and throws Another warm-up routine that has shown the potential to with heavy implements are activities that could be used as part enhance strength and power performance is a series of plyo- of the warm-up of a thrower. The exact protocol of exercise for metric exercises. A major benefit of implementing a plyometric inducing potentiation is currently unknown. warm-up routine prior to a throwing session is that it can be Although the use of plyometrics as a means of pre-activity performed very quickly in a small area. Examples of lower- preparation is accepted and used by coaches, weaker and extremity plyometric exercises include two-foot tuck jumps inexperienced athletes do not always show evidence for and platform depth jumps (Masamoto, Larson, Gates, & potentiation. Though plyometrics has been shown to increase Faigenbaum, 2003). Masamoto et al. (2003) found that a warm- performance, studies have found some PAP activities to have up routine consisting of a low-volume set of high intensity ply- little effect or to induce fatigue and reduce performance. ometric exercises enhanced the performance of trained male Factors including training status, training age, chronological athletes executing a 1 RM back squat. This study reveals the age, genetics (e.g., fiber-type composition), anthropometrics, relationship between the neuromuscular stimulation generated gender, relative strength, and absolute strength may modify by plyometric exercise and dynamic strength performance. A the effect of PAP. Keep in mind that authorities have placed recent study by Terzis et al. (2009) reported data utilizing a pre- many qualifications upon the use of plyometric training so activity protocol involving plyometrics to prepare athletes for a this type of pre-activity might not be suited for everyone. dynamic lower body exercise. Five consecutive drop jumps Prior resistance training experience appears to play a strong from a 40-centimeter-high box were reported to enhance squat role in an individual’s responsiveness to a protocol utilizing underhand shot put throwing performance. This result may be PAP (Terzis, Spengos, Karampatosos, Manta, & Georgiadis, attributed to the phenomenon of post-activation potentiation 2009). But ultimately, the wisdom of the coach and close (PAP) (Terzis, Spengos, Karampatosos, Manta, & Georgiadis, training state observation are pre-requisites to the use of this 2009). PAP takes advantage of the contractile history of a mus- type of exercise. (See Figure 3.)

NOVEMBER 2010 techniques 15 WARMING UP

WHOLE-BODY VIBRATION a pre-activity warm-up protocol designed to enhance perform- As is the case with PAP, the idea of Whole-Body Vibration ance, it is important to introduce the concept in training by (WBV) is not new, however its use as part of the pre-activity incorporating these techniques in practice. Dynamic move- warm-up has taken on greater interest of late (Jacobs, & Burns, ment, plyometrics or WBV are part of a complete warm up. It is 2009). A WBV warm-up is executed by an athlete standing on a generally recommended that exercise sessions be preceded by platform that applies vertical sinusoidal vibrations to the entire 5-10 minutes of low-intensity aerobic activity followed by 8-12 body. The objective of the WBV warm-up is to stimulate an ath- minutes of sport specific or dynamic activity stretches (Jacobs, lete’s sensory receptors and generate muscle contractions & Burns, 2009; Judge, Craig, Baudendistal, & Bodey, 2009; (Jacobs, & Burns, 2009). A recent study indicated that WBV McMillian, Moore, Hatler, & Taylor, 2006). But this protocol can effectively increased lower-extremity muscular force produc- be adapted for throwing training sessions when there is limited tion and flexibility when it was compared to traditional static time. Five minutes of an overall body warm-up where the tem- stretching exercises (Jacobs, & Burns, 2009). Bosco et al. per- perature, breathing, and pulse are elevated accompanied by a formed a study, using two related lower body exercises, in slight sweat will automatically lead to the torso area warm up which both countermovement jumping and dynamic leg press and lastly the movement specific warm-up (Table 1). This can performance were examined in 14 male subjects relative to the all be done in less than ten minutes, even in cold weather. The administration of 10 x 1-minute sets of WBV (Bosco, Cardinale, pre-activity warm-up protocol aids in the transition from rest to Tsarpela, Colli, Tihanyi, Von Duvillard, & Viru, 1998). Both exercise by increasing blood flow and enhancing metabolic rate jumping height and mechanical work output of the leg press to prevent musculoskeletal injury, increase flexibility, and maxi- exercise were significantly greater after WBV treatment. mize performance. Research supports dynamic warm-up/flexi- Although optimal WBV protocols have not been agreed on at bility over other types of pre-activity protocols. A dynamic this time, it is generally recommended that athletes perform warm-up routine would be ideal for high school and collegiate multiple (three to five) 1-minute bouts with 1-minute recovery throws coaches who are looking to execute a throwing session periods or a single bout of WBV ranging from 5 to 8 minutes in with a large number of athletes because this type of routine can duration. Vibration frequency can be gradually increased dur- be completed in approximately 15-20 minutes if adequate ing the first minute from 0 to 26 Hz and maintained at that fre- space is available. quency for the remainder of the time. Whole-body vibration Time restraints for throwing sessions (especially during the can function as a very beneficial warm-up method because indoor season) are often a reality for throws coaches necessitat- vibration platforms are compact in size and the warm-up itself ing alternative pre-activity preparations methods. The use of takes as little as six minutes (Jacobs, & Burns, 2009). plyometric exercise and/or WBV can be utilized after the athlete has completed the initial low intensity warm-up or these alter- PRACTICAL APPLICATION natives can be utilized as standalone techniques. Plyometric Before any conclusions can be made as to the efficacy of uti- exercise has been specifically linked to the enhancement of an lizing dynamic warm-up and stretching, plyometrics or WBV in athlete’s 1 RM back squat. A plyometric warm-up would be

16 techniques NOVEMBER 2010 TABLE 1 - DYNAMIC WARM-UP ROUTINE Sprint Drills (3 Different Warm-up Combinations) Warm-up A Warm-up B Warm-up C Warm-up D

1. Skip w/Cross 1. B-Skip 1. A-Skip Short Dynamic Warm-up Routine (for an AM practice) Arm F & B 2. Fast Leg Butt Kick 2. B-Skip •Skip forward crossing 10 front lunges. 2. Windmill Skip 3. Fast Leg Cycle 3. Straight Leg Bound arms, followed by •Skip backward with F & B 4. Fast Leg Knee Lift 4. Flex Leg Bound 10 prisoner squats. windmill arms, followed 3. Crossover Skip 5. Straight Leg Bound 5. Butt Kick •Skip backward crossing by 10 side lunges. 4. Alt. Side Shuffle 6. Carioca (High Knee) 6. Carioca (High Knee) arms, followed by 10 one- •Alternating side shuffle 5. Carioca legged squats (each leg). (repeat twice). 6. Strides •Skip forward with windmill •Perform each of the skipping arms, followed by drills for 10 to 15 meters.

Event Specific Medicine Ball Drills HAMMER: Modified Hammer Throw: Start with ball on hip opposite of throw/delivery side. Start transferring weight from backside to delivery side by turning back foot, while twisting body’s core. Finish by throwing/delivering ball at shoulder height with your weight balanced over delivery side. Perform 10 repetitions on each side against a wall. SHOT PUT: Modified Standing Throw With Medicine Ball: The athlete sets up for this drill with both feet parallel facing a wall with the throwing hand cradled under the medicine ball as it is positioned in the throwing position over the deltoid. Facing the wall, the athlete will step back into a modified power position with a shoulder-width base with the majority of the body weight over the drive (right) leg. From this position, the athlete will forcefully perform a standing throw by turning the hips inward and vigorously extending the right leg while keeping the upper body back. The objective is to feel the legs and hips work independently of the upper body. Once the lower body is fully extended and turned to the front, a crisp release is delivered into the wall while the left foot is firmly planted on the ground. The objective of this specific warm-up drill is to reinforce the proper sequence of movements. Three-Step Put: Starting with the right leg crossed over the left, the thrower will perform a three-step (left, right, left/plant) throw similar to a three-step throw in the javelin. As the left foot is planted, the athlete will put the medicine ball against the wall. The emphasis is on rhythm, a strong block and keeping the hand over the deltoid for a clean arm strike. This is a great warm-up drill for the multi- event thrower who may participate in the javelin and shot put. Perform 10 repetitions on each side. Incline Bench One Arm Medicine Ball Drop: The incline medicine ball drop is another drill designed to warm up the arm strike. In this drill the athlete lies on an incline bench with the throwing arm in a receiving position at chest level with the elbow out. A partner will drop the medicine ball, and the athlete will catch it with his or her throwing arm and immediately push it as high as possible, straight up in the air, emphasizing proper release mechanisms. The partner should catch the ball and repeat. Perform in sets of 10, and be sure to work both sides. This is an excellent tool for developing stability and special strength in each arm. *All drills are described for a right-handed thrower. JAVELIN: Wall Throws: Stand 6-8 feet from wall. Swing ball to an overhead position, stretching upper extremities. Throw ball, aiming 1-2 feet above the bottom of the wall, using your core. One Step Wall Throws: Start with ball at belly button. Swing ball to an overhead position, and step forward with one foot towards the wall. Shift weight completely over front throwing leg, using core to throw. Aim 1-2 feet above bottom of the wall. Perform 10 repetitions of either drill. DISCUS: Side Throws: Begin at 90 degrees to wall, with ball held away from the body behind the hip, and more weight on that leg. Deliver ball at hip height, with weight now transferred to front leg. Catch ball and repeat. Use a light (1-3k) ball to work on your arm whip. Performs 10 repetitions on each side.

Perform 1 -2 additional event specific drills Begin the throwing workout

Adapted from Judge, L. W. (2008). The complete track and field coaches' guide to conditioning for the throwing events. Monterey, CA: Coaches Choice Publishing.

NOVEMBER 2010 techniques 17 WARMING UP

especially beneficial for throws coaches who have time and space constraints during the indoor season because this warm-up can be completed quickly (1-5 minutes) if proper platforms/boxes are available. The final warm-up alternative that should be considered is WBV because it has been shown to increase lower- extremity muscular force production and flexibility. This warm-up requires specialized equipment, but this technique would be very beneficial to throws coaches who have space constraints because whole-body vibration platforms are compact in size. Compared with the warm-up strategies commonly recommended by experts in the field, which may require up to 20 minutes for completion, WBV is a simple, effective, and time-efficient method of preparatory activity.

CONCLUSIONS APH OGR A properly designed training program includes a strate- T gy devoted to preparing the throws athlete for an activity. Y LEE PHO

The current research suggests that a warm-up (preferably KIRB sport-specific) that involves dynamic stretching should be performed pre-activity. Dynamic stretching has reported to augment performance in subsequent dynamic concentric Judge, L. W. (2008). The complete track and field coaches’ external resistance, power, agility, sprint time, as well as guide to conditioning for the throwing events. Monterey, CA: increased electromyographic activity during an isometric maxi- Coaches Choice Publishing. mal voluntary contraction (MVC). Recent research indicates that Judge, L.W, Craig, B, Baudendistal, S, and Bodey, KJ. (2009) An alternative warm-up methods have the ability to bolster an ath- examination of the stretching practices of division I and division lete’s throwing potential. Plyometric, and WBV routines each III college football programs in the Midwestern United States. have been shown to enhance an athlete’s ability to exert maximal Journal of Strength and Conditioning Research, 23(4): 1091-1096. lower-extremity power and strength. Masamoto, N, Larson, R, Gates, T, and Faigenbaum, A. (2003) Although many coaches continue to utilize static stretching, Acute effects of plyometric exercise on maximum squat perform- pre-exercise research has shown it to be problematic. Pre-activ- ance in male athletes. Journal of Strength and Conditioning ity static stretching is reported to be detrimental to perform- Research, 17(1): 68-71. ance by numerous investigations. It appears that static stretching as part of a warm-up can negatively alter force production, McMillian, D.J, Moore, J.H, Hatler, B.S, and Taylor, D.C. (2006) power output, and myotatic reflex characteristics such that Dynamic vs. static stretching warm up: The effect on power and strength and performance, including explosive performances, agility performance. Journal of Strength and Conditioning can be compromised. Therefore, throws coaches should assess Research, 20(3): 492-499. constraints such as time, gym space, and number athletes Samuel, M.N, Holcomb, W.R, Guadagnoli, M.A, Rubley, M.D, being trained and choose the warm-up routine that suits their and Wallmann, H. (2008) Acute effects of static and ballistic individual needs. As the knowledge base for stretching and stretching on measures of strength and power. Journal of warm-up strategies continues to evolve, throws coaches should Strength and Conditioning Research, 22(5): 1422-1428. adapt their practices to ensure their athletes are being properly Stone M.H, Ramsey R.W, O’Bryant H.S, Ayers C, and Sands prepared for training and competition. W.A. (2006) Stretching: Acute and chronic? The potential consequences. Strength and Conditioning Journal 28: 66-74. REFERENCES Terzis, G, Spengos, K, Karampatosos, G, Manta, P & Georgiadis, Bacurau, RFP, Monteiro, GDA, Ugrinowitsch, C, Tricoli, V, and G. (2009) Acute effect of drop jumping on throwing performance. Cabral, LF. (2008) Acute effect of a ballistic and a static stretching Journal of Strength & Conditioning Research 23(9): 2592-2597. exercise bout on flexibility and maximal strength. Journal of Strength and Conditioning Research, 23(1): 304-308. Lawrence W. Judge, PhD, CSCS, is an associate professor and the Bosco, C, Cardinale, M, Tsarpela, O, Colli, R, Tihanyi, J, Von coordinator of the graduate coaching program at Ball State Duvillard, SP, and Viru, A.(1998) The influence of whole body University in Muncie, Indiana. Larry Judge has tutored over 100 vibration on jumping performance. Biol Sport 15: 157-164. NCAA Division I All-Americans, 11 NCAA national champions, 16 Gavin, J, and Morse, C. (2009) The acute effects of static and USATF champions, 8 Olympians, 2 American record-holders, 3 dynamic stretching on passive torque, maximal voluntary con- collegiate record-holders, 3 American collegiate record-holders, traction and range of motion in the plantarflexor muscle group. and 2 world record holders. Coach Judge was named the 2003 SportEX Dynamics, 18(23): 22-23. NCAA assistant coach of the year in the throwing events. He was Jacobs, P.L, and Burns, P. (2009) Acute enhancement of lower- the 2004 USATF coach/educator of the year. Judge currently coach- extremity dynamic strength and flexibility with whole-body es Liz Wanless (61’2”) in the shot put and American record holder vibration. Journal of Strength and Conditioning Research, 23(1): Erin Gilreath (242’4”) in the hammer throw. 51-57.

18 techniques NOVEMBER 2010

ON YOUR MARKS

20 techniques NOVEMBER 2010 HHow many times have you heard a well- meaning coach tell their athlete to “stay low” when sprinting from the blocks? Few coaches seem to realize the neurolinguistic effect that this cue has on athletes. By neu- rolinguistics, I mean language or cueing systems that affect the neurological motor patterns or techniques that an athlete uses. Being that we rely on vision more than our other senses, we tend to look where we’re going and go where we’re looking. When a coach tells an athlete to “stay low,” they tend to look down, flexing the neck and bending at the hips. Although some world class athletes have been successful accelerating with their head down, their coaches are generally overcueing to fix a bigger problem. Even with their head down, these world class athletes have enough power and understanding to get their hips into the proper position; something that lesser athletes have trouble with. Up-and-coming athletes should not mimic one individual elite athlete, but look

APH at the commonalities across all of the great- OGR

T est athletes. Generally speaking, to accelerate with

Y LEE PHO one’s head down and being bent at the hips KIRB is simply poor physics. The body is not in a position for effective transmission of forces through the body or force application to the ground. Further, there are countless propri- oceptors in the various muscles surrounding Correct Starting Block Set Up for an Efficient the neck, particularly the occipitals. Sudden changes here (rapidly lifting the head a little S and Effective Acceleration BY ANDY EGGERTH further down the track) will disturb the

NOVEMBER 2010 techniques 21 ON YOUR MARKS

kinesthetic awareness of the athlete, slightly throwing off the wheels are spinning, but the truck’s not going anywhere (the timing of their stride. Likewise, the vestibular system of the legs are moving very quickly, but the athlete is not building inner ear will be compromised from such movements of the momentum). head; again upsetting balance, coordination, timing, and there- To create momentum one must generate large impulses. fore force application. Granted, these deficits are minimal, but Impulse is the result of the force applied multiplied by the when one hundredth of a second separated third place from a length of time it’s applied (Impulse = Force x Time). To create gold medal in the women’s 100m at a recent World large impulses, one must be explosive enough to generate large Championships, we shouldn’t give anything away! forces, but they also want to apply those forces for a long time. So what do we want to see happen? The goal is obvious: get This is a delicate balance because the athlete must move as fast to the finish line first. Everything done during the race should as they can, but simultaneously apply forces for a long time. be with this goal in mind. There are no medals given to the first Correct block set up and neurolinguistic cuing become very person to 30m, so accomplishing that should not be of con- important here. With a proper block set up, the athlete will be cern. There is no correlation between the first person to 30m in position to optimize the strength-speed continuum. and who wins the 100m race. The purpose of the block start Start by measuring two shoes from the start line to the front and acceleration is to overcome inertia and develop momen- block pedal and three shoes from the line to the back pedal. tum to efficiently and effectively achieve maximum velocity From here, small adjustments can be made to put the body in and maintain that for a longer time, shortening the decelera- the necessary angles using a goniometer (an instrument which tion phase of the race. measures an axis and range of motion) or a trained eye. The A common occurrence at track meets is to hear a coach tell most typical angle to push the body from the blocks is 45˚. one of his athletes “you had a great start, but you just didn’t However, world class athletes will exit at lower angles, and finish the race.” In most cases, the fact is that they actually had youth athletes at much higher angles; depending on how much a poor start. They may have been the first person to 10 or 20m, power they can generate. Adjustable block pedals should be set but they were quick out of the blocks rather than powerful. so that the ankle joint is at 90˚ when coming to set, and the They failed to develop momentum, and later in the race they shins are perpendicular to the surface of the block pedals. If an paid the price by having a longer deceleration phase. athlete is attempting to clear the blocks at a 45˚ angle, then the Understanding the purpose of the start will help determine block pedals should be set at 45˚(If one is looking at the athlete what is actually a good start or a poor start. I often tell my ath- from their right side, so the athlete will move from left to right, letes that I don’t need a truck that’s stuck in the mud. The then mathematically, they would project from the blocks ~45˚ , and the block pedals would be set at 135˚). In the blocks, the strong leg should be in front and the quick leg in the back. Since the body works in opposition (ie. opposite arm swings in union with the opposite leg), have the athlete cross their arms across their chest. Whichever arm is closer to their chest is their quick arm, so the opposite leg would be their quick leg. This is a great tool for youth athletes, but this can and often is changed with time (nature vs. nurture). Many athletes are wired to be left handed, but from observation and society, they learn to be right handed. For older athletes, the strong leg will be the leg they take off of (LJ, hurdles, HJ, lay up, etc). Their quick leg will be the leg they use to punt a football or kick a soccer ball. When entering the blocks, the toes of the rear foot should be placed on the ground about 1cm in front of the back pedal. The point where the toes meet the foot (metatarsal-phalangeal joint) of the front foot should be placed where the front block meets the ground so that the toes are on the ground an inch or so in front of the block pedal. This will create a stretch reflex through the plantar fascia creating a slightly more powerful and faster push. The hands should be placed on the ground, supported on the fingertips, with the arms about shoulder width apart, and the thumbs underneath the acromion process of the shoulders. If the hands are wider, the center of mass will be lower, creating more work to get to the ‘hips tall’ maximum velocity running mechanics. As the athlete rises to the set position, the hips should be raised straight up slightly higher than the shoulders. One should pre-tense the gluteals and hamstrings, applying pres-

APH sure against the block pedals, as this pre-tension will allow the OGR T athlete to apply more force during block clearance. This also creates a pre-stretch in the Achilles tendon to set up a Y LEE PHO stronger and faster stretch reflex. I cue my athletes to feel the KIRB back heel wrap around the top of the block pedal. The only

22 techniques NOVEMBER 2010 way that they can do this is to keep the shoulders above their hands. If they roll the shoulders forward when ris- ing to set, they will not be able to pre-tense without falling out of the blocks. In the set position, the front knee should be 90˚- 100˚. This allows for a stronger push with the strong leg. If this angle is smaller, it will take too long for the athlete to reach full extension during block clearance. If the angle of the front knee is larger than this, they will compromise force application for quickness and develop small impulses. The rear knee should be at 120˚-130˚ in the set position, which puts the athlete in a

position that allows them to APH OGR push with this leg, but faster, T thus allowing them to step with this leg first. If the blocks Y LEE PHO have been properly set KIRB (spaced) and the athlete rises to the set position as described, the shin angles should be push back to the other side, there is a lot of wasted energy that nearly parallel when they reach the angle that you are looking could be spent moving the athlete down the track. Lastly, any for them to push out of the blocks. lateral movement is going to shorten one’s stride length in a When coming to set, the athlete should draw in a deep forward direction down the track. If you add up this loss of a breath and hold it through about 15m. Studies have shown couple inches over several steps, this may cost them a few that athletes can produce more force while performing the hundredths of a second at the end of the race. Valsalva maneuver (a forcible exhalation against a closed air- During block clearance, if the athlete drops their front knee way). Many texts suggest not performing the Valsalva maneu- and scoops their hips, then they are priming the quadriceps ver due to the increased intrathoracic pressure on the heart and relying on knee extension to push from the blocks, rather which could result in acute health problems with an unhealthy than hip extension. They must be taught to emphasize hip population, but athletes should be the healthiest population in extension and push through the shin, as compared to creating the world and should not suffer any adverse consequences. sheer forces by trying to pull backwards at the track. An exer- In the set position, athletes should only think of their first cise that I like is static deep squats. Put a large medicine ball movement, as they will react faster to the gun if they are sur- on the ground in the squat rack. Have the athlete squat down prised by it. As they push out of the blocks they should try to until they feel the ball (not resting on it), have them hold that push both down and backwards, directly through the shin. position for a few seconds, then push up as fast as possible. One must be sure to push with both legs for faster, more pow- The athlete’s whose knees shift forward over their toes at the erful block clearance, but also to prevent lateral movement by bottom of the squat or whose shoulders drop to their knees are only pushing with the front leg. Pushing through the back leg your quad dominant athletes. These athletes must be forced to will create a stretch reflex that will actually recover the leg use less weight, push the butt as far backwards as possible (at faster than if they were to pull it forward early. The chest the bottom), keep the weight on the heels, and keep the shoul- should be lifted and the head in-line with the spine, as the hips ders tall. As they hit the correct posture, they will feel the gluts extend up and forward. When the front foot leaves the front and hamstrings come into use and they will learn the proper block pedal, one should see a straight line through the ankle, firing order. knee, hip, spine, and neck, at 45 degrees or whatever angle is If the athlete has not achieved full extension of the ankle, appropriate for the particular athlete. knee, hip, and spine, then they did not apply force for a long Recently, some research has come out supporting a wider enough time, and their impulse will suffer. Teach them to be block stance and lateral movement during acceleration. patient and keep pushing as long as they can. This can be well Depending on what’s measured and what statistical analysis is taught by doing Power Cleans. The starting position for the used, one may be able to support this concept, but logic dic- Clean is similar to that of the block start. Emphasize firing the tates otherwise. First of all, keep in mind that our goal is to get hips and trying to jump from the ground without actively pick- to 100m first, not first to 30m. Secondly, if energy is being ing up their feet. Don’t allow them to pick their feet up and spent to move the body laterally, then stop that movement and stomp the floor, as this will encourage them to stop pushing

NOVEMBER 2010 techniques 23 ON YOUR MARKS APH OGR T Y LEE PHO KIRB

early and pick their feet up prematurely. ward against the partners resistance and marches forward, After their foot has left the surface, if their heel curls to their pulling their partner hamstring, they are wasting time getting the foot back to the Running Harness Accelerations ground for another push, but they are also using too much As Walking Harness Accelerations, but limbs are moving at pulling action with the hamstring, rather than hip extension running speed from the gluteals. This is caused from a misconception, a lack These drills involve little or no displacement of the body; of understanding that acceleration mechanics are different teaching mechanics and spatial locations of where body parts from maximum velocity mechanics. Although teaching is should be. They are of good use in the General Preparation the first step to fixing this problem, most athletes have devel- Phase of training, but must be transferred to the actual event. oped this motor pattern from years of doing the wrong thing. One can use resisted sled pulls to bridge the gap from drills to It will take thousands of repetitions of correct drills, starts, actual accelerations and block starts. The heavier the weight and accelerations to establish and stabilize the correct motor of the sled, the easier it is to lean into the acceleration and pattern. There are a variety of exercises that I use to correct move through the proper mechanics. However, the transfer of these mechanics. skill to the actual activity is very limited. It’s very important to Wall Marches quickly lessen the resistance to the point of no resistance so Have your athlete lean against a wall at a 45 degree angle that the drill is more specific to the actual skill. Likewise, when March in place for a set time or number of repetitions doing build ups as a part of warm ups, don’t allow your ath- Cue the athlete to: letes to do mindless activities. Force them to practice what Push the feet behind their body, don’t allow the feet to come they’ve learned. under the body so the athlete is bent at the hips creating an A thorough understanding of biomechanics and the peda- artificial lean gogy of coaching will help you take your athletes to the next Keep the head in-line with the spine (don’t watch your feet) level. This knowledge is even more important for youth coach- Move the legs like a piston (don’t cycle the heel to the butt) es so they can teach their athletes correct technique from the Keep the shin back (don’t let the lower leg swing forward in beginning of their career rather than trying to correct erro- front) neous motor programs later in life. Hopefully this article will Wall Runs serve to enhance understanding of the mechanics of an effec- As Wall Marches, but rather than walking speed, they’re mov- tive start, as well as stimulate interest in further study of the ing the legs at running speed various sport sciences. Walking Harness Accelerations Andy Eggerth is the head Track & Field coach at Kennesaw This is the same as the Wall March, but the athlete has a waist State University. Eggerth has earned Elite Coach certification belt on with a partner holding them back. The athlete leans for- from the IAAF in sprints and hurdles.

24 techniques NOVEMBER 2010

APH OGR T S INFO PHO T SU SPOR ET

28 techniques NOVEMBER 2010 THE COMPLEXITY OF THE TRIPLE JUMP

FEW WOMEN COMMIT TO THE TRIPLE JUMP. HOW CAN WE CHANGE THIS? By Eli Sunquist

he triple jump is one of the few field events in which Americans have not excelled for years…Ganslen attributes the lack of progress in the triple jump since the 1930’s to two major aspects: 1.) the T tendency of jumpers and coaches to underestimate the difficulty of executing the event as a skill; 2.) the lack of appreciation of the importance of the strenuous training programs necessary to prepare the athlete for this event. - Triple Jump Encyclopedia, 1977

THE PROBLEM The triple jump is a complex event that takes years to master. As of yet, very few American women have taken a full-time commitment to the mastery of the triple jump. Because of this, their showing on the world stage has been almost non-existent. There is so much potential in this country for the triple jump and it is quite discouraging to see, year after year, our women left out of the biggest meets of the year. How bad is it? See for yourself:

NOVEMBER 2010 techniques 29 THE COMPLEXITY OF THE TRIPLE JUMP

TABLE 1: efit the athlete for the greatest improvement in the long term. EVENT TOP 25 PERFORMANCES BY AN AMERICAN NOTES It seems that we in the college system are Men’s TJ Yes 6 in the top 20 training our female triple jumpers to be fast Women’s TJ No highest ranking, 876 and strong (again, not bad characteristics to Men’s LJ Yes 9 of the top 10 have at all if you are an athlete), but we are not Women’s LJ Yes 6 in the top 25 training them to be triple jumpers. We are tak- Men’s HJ Yes 3 in top 25 ing care of, and doing those things that make Women’s HJ Yes 1 in top 25 both the athlete and coach feel good (example: Men’s PV Yes 5 in top 25 making our athletes stronger and faster), but Women’s PV Yes 4 in top 25 that really is not training a triple jumper to be a triple jumper. One of my favorite quotes is “It is relatively easy to bring an athlete to a point where he can squat with 150-175 kilograms, but it is far As you can see, in all jumping events U.S. men and more difficult to train an athlete to jump 16 meters.” (Heinz women rank higher than 25th all-time, except for the Rieger) It is a Zen- like way of reminding coaches of the women’s triple jump. The all-time best triple jump for a US general ease of training someone to increase her strength, woman (Hurd’s 14.45 AR) ranks 876 on the world list. This is but the difficulty in event-specific training technique. the lowest number of any event, by an American male or Finally, as U.S. collegiate coaches, we neglect to teach female, in the history of the sport. The problem is clear; the technical fundamentals, techniques and drills that help to disparity is baffling. Many coaches know that the women’s teach, for they take too long to see results, and in the fast- triple jump in the U.S. has given a poor showing, but most paced, long, competitive collegiate system we are forced to coaches do not know just how poorly we have done. obtain instant results. This can be detrimental to our women, who need time to mature and learn the important WHAT CAN WE DO? techniques. The triple jump is one of the most technical My purpose here is not to place blame, but to present the events in the sport of track & field. The more coaches at all facts so we see the poor state of this event on the world levels understand this, and teach sound technique first, with stage and try and look forward to see what can be done to the long-term plan in mind, the better off we will be in the change our global standing in the women’s triple jump. If we development of these jumpers. coaches can start a dialogue about this, it may begin a rever- Because it is an unusual and unnatural event, it must be sal of this terrible U.S. showing for women’s track. What I taught and the body needs to become accustomed to per- want to focus in on in this article is what we are doing at the forming the task (whatever it may be) for an extended peri- collegiate and post-collegiate levels to help our female triple od of time. It takes years to master the triple jump. This is jumpers. The U.S. women are competitive at the world made evident by the fact that current world-record holders stage at the youth and junior levels, but then their perform- for both men and women set their standards over the age of ance drops of tremendously. I want to focus on why that is 28, which would correspond to about 5-6 years out of col- and what we can do to change it. lege. Not only that, but both Shelia Hudson and Tiombe Hurd were older than 29 when they broke the American FAST FOOD COLLEGIATE SYSTEM Record! The technique for such an unnatural event takes When I was in Europe watching our jumpers getting con- years and years to master. sistently out-jumped, I started thinking that we Americans One recent statistic that is a good indicator of this is the are always looking for fast results. We want “instant gratifica- class make-up of the 2010 NCAA Outdoor women’s triple tion” and this carries over into many of our cultural attitudes, jump championship field. There were only three under- including sports. We want to be the best, and we want it now. classmen in the meet for the triple jump, which was the low- When we look at training methods at the college level, I est number of underclassmen for any women’s event by far! believe that too many coaches are looking to train the char- The closest events to having those few underclassmen were acteristics, or traits that can be easily charted, or mapped the heptathlon and hammer throw, both of which had seven out, rather than those characteristics that may not be quan- underclassmen (and both of which would be considered tifiable. This could be due to a few factors, but I think the events that take time to master). That means that the main reasons are either because a lack of knowledge of the women’s triple jump had the lowest number of underclass- event, or because of an “instant gratification” mindset. For men by more than double that of the next closest event! To instance, we can easily tell if someone is getting stronger, underscore the long-term orientation of this event, half of because he or she will be able to lift more weights. You can the field was made up of seniors. Twelve of the 24 jumpers tell if runners are faster based on their times. However, you were in their fourth or fifth year of college, which again can’t really track technical improvement (improvement of shows that the triple jump (especially for women) is an your jumping technique) and frankly, it isn’t as much fun. In event that takes time to master. In a positive light, this fact, it can be quite frustrating because you don’t immediate- shows that with a good coach and long-term focus, great ly see hard, factual results. These technical changes will ben- things can be accomplished.

30 techniques NOVEMBER 2010 POST COLLEGIATE these are all kids that, with another year or two in the sport Furthermore, if we were able to have a female compete under great conditions and a good coach would be podium successfully at a very high level in college, the future would type kids! But that’s where we fail them in our country… [the look very bleak for her once she got out of school. In the U.S. post-collegiate system is] an embarrassment. If you are although we are quite successful in the sport, there is little incredibly gifted, and you get one of the golden coaches then funding at all for track & field athletes who want to pursue you make it and if not it’s a tough road. I currently coach six their talents and abilities after college. If it takes around 10 kids that are top 25 in the world, and these guys are working years to become a world-class triple jumper, an individual jobs and living in sub-standard housing and begging for needs time after college to continue to train and perfect her medical care and nutritionally up to chance. It’s incredible.” talent. However, in the United States, this is very unrealistic, Here we can see how the lack of financial and coaching due to the lack of resources and funding by the USATF and support for these athlete makes it so much more difficult for USOC. Unless our athletes are No. 1 or 2 in their event, an them to fully train and improve. If the key to success for our aspiring athlete would take a huge financial hit to become a women’s triple jumpers lies in long-term development, full-time athlete. financial and coaching support are two big hurdles to jump With the societal pressures to get a job, make money and over. Even if a jumper had a great college career, she would settle down, it is very hard for an aspiring female jumper to still need to compete and train once when she graduate from put her life on hold to follow a dream, especially if she lacks school, since the event takes years and years to master. The the proper coaches and funding. At my last school we had current system (or lack thereof) for long-term development two (multiple time All-Americans) female jumpers pass for elite athletes only serves to discourage athletes from con- through our program over the past few years, only to quit tinuing on their athletic careers because there are so many jumping after they graduated, solely because they lacked the road blocks in the way. financial and social support. Instead of following their dreams, and working toward improvement, they are both HOPE FOR THE FUTURE? now working 9-to-5 jobs, and “getting on with their lives.” If we are interested in improving the women’s triple jump The only two current female American triple jumpers who situation, I think a brief look to the future is important. Is have been somewhat successful on the world stage recently there hope for an American woman to make it big in the are both in their 30s, and have both bounced back and forth world stage in the triple jump? I would argue yes, but it from Europe and the U.S. trying to make it work. One could would take much sacrifice. It might mean moving to live only wonder how good they would be if they had the support closer to a good coach, or not getting a full-time job right of their own country. out of school so that she could have time to train, or not starting a family having kids for a few years, etc. All of these sacrifices are necessary in order to continue in the sport at a If we coaches can start a high level. It is not a fun thing to do at times, but I firmly believe if someone is focused and dedicated to being the dialogue about this, it best at something, a little sacrifice in the present will be worth it in the future. may begin a reversal of One of the ways to help elicit growth and improvement is through corporately sponsored track “teams” or training cen- this terrible US showing ters that allow and encourage elite athletes to train together for women’s track and, at the same time, learn from each other. Not only would it provide athletes an environment in which to train, but also, more importantly, it would it would put them with knowledgeable coaches who would help them. But don’t just take it from me! In an audio interview a few There are a few clubs around the country that take this years ago, Dan Pfaff was asked about the current U.S. system sort of commitment seriously. It is a fantastic idea and some- for elite athletes, and this is what he had to say(It’s no sur- thing that would greatly benefit female triple jumpers who prise to me that he is no longer coaching here in the U.S.): want to continue to train and compete once they graduate. “…Where we fall down is as soon as they are finished with They fit the model of needing the basic resources for post- their University, or if they are not academically inclined to go collegiate training centers, and helping with training, lodg- to University, the road stops. We basically throw these guys ing, jobs and even travel. This is definitely a good start, but it on the street after their university careers are over and, I is just a start. I am looking forward to seeing more of these mean, it’s amazing to me. I probably get over 50 emails a training centers opening up, providing elite athletes and elite year from U.S. athletes who were world class level in hopefuls with opportunities to train and compete at a higher University and now they can’t even find a place to train, a level. This could only help the development of our women coach to coach them; they don’t have a shoe contract, and triple jumpers.

NOVEMBER 2010 techniques 31 THE COMPLEXITY OF THE TRIPLE JUMP

HISTORY AS A WHEEL: THE MEN DID IT! in filling the growing need for knowledge and guidance in the Finally, I would like to share a history lesson. It doesn’t hap- event, especially for high school athletes. The triple jump need pen often, but sometimes history repeats itself. In 1977 a book no longer be an ‘orphan’ event in the American track and field was published called The Triple Jump Encyclopedia. This book picture. (Bullard and Knuth, pages 17-18) was a “holy grail” of sorts to both coaches and athletes alike The reason I included these excerpts is two-fold. First, I who wanted to learn more about training and technique for thought it was interesting how the U.S. men were faced with a this complex field event, as well as find out what athletes in similar situation a little more than 30 years ago. They, like the other countries were doing to further their development. This current U.S. women, were at the bottom of the barrel and encyclopedia, which was more than 300 pages, explored every were seeking answers to as to why this was the case. The text aspect of the event, including technique training, weight lift- provided many possible solutions, as well as great resources to ing, drills, training plans from successful athletes, diet and help promote change. The second reason I bring up these even better ways to watch hig-speed film. Although this book quotes is to show the continued focus on not just technical was written and compiled by two American coaches, the secrets, but also the importance of people (coaches, educa- majority of the book’s resources came from outside of the tors, etc.) to learn the complex event and understand that U.S.; mainly training advice from Eastern Europe, Japan, development takes time. Brazil, and Great Britain. The reason so much of the book came from “outside sources” was because the U.S. men struggled a bit in this event on the world stage. The Russians, Cubans, Brazilians, and Poles were consistently beating the Americans at the technical event, and the book was written to try and find out how the men could improve. Sound familiar? Below are some selected pieces of the first chapter in this encyclopedia: The triple jump is one of the few field events in which American have not excelled for years…Ganslen attributes the lack of progress in the triple jump since the 1930s to two major aspects: 1) the tendency of jumpers and coaches to underestimate the difficulty of executing the event as a skill; 2) lack of appreciation of the importance of the strenuous training programs necessary to prepare the athlete for this event. With increased participation today in the U.S. school system, perhaps our jumpers will move up to the level of competence that our other field performers enjoy at the international level. However, America’s training techniques and coaching emphasis must improve in the triple jump if we hope to compete on an even level with the rest of the world. APH OGR

This text is an expression of the T authors’ interest and enthusiasm S INFO PHO T SU SPOR ET

32 techniques NOVEMBER 2010 It is clear that the two must go hand-in-hand. SOURCES Understanding how complex and technical the event is leads Bechthold, Ilse. “Women’s Athletics and the work of the IAAF us to the conclusion that success in the triple jump (both for Women’s Committee.” New Studies in Athletics 3. (1998): 7-14. men and women) take years of hard work. Bullard, Ernie and Larry Knuth. Triple Jump Encyclopedia. I brought up the history of the men’s problem to show that Pasadena: Athletic Press, 1977. change is possible. The U.S. men do extremely well on the Castellini, Ottavio. “Statistics and Top Lists.” IAAF.org. 05 Dec 2007. International Association of Athletics Federation. 3 Dec 2007 http://iaaf.org/statistics/toplists/index.html. Colvin, Geoff. Talent is Overrated: What Really America’s training techniques Seperates World-Class Performers from Everybody Else. and coaching emphasis must New York: Penguin Group, 2008. Donley, Milan. “Speed, Technique, and Statistics in the improve in the triple jump if we Women’s Triple Jump.” New Studies in Athletics 6. (1991): 35-41. hope to compete on an even Ericsson, K. Anders, Prietula, Michael J., and Cokely, level with the rest of the world. Edward T. “The Making of an Expert”. Harvard Business Review. 85 (2007) 114-21. Evley, Derek. Interview with Dan Pfaff. Audio Interviews. The Canadian Athletics world stage now in the triple jump. In 2005 and 2006 we had Coaching Centre. 22 Nov 2006. 15 Feb 2008. www.athletic- the World Champion in the event, and for the past 10 years we scoaching.ca/?pid=1&spid=81&sspid=102>. have had at least one male ranked in the top 15 in the world. Freeman, William. Peak when it counts: Periodization for What is not surprising to me is that these American male American Track and Field. Mountain View: Tafnews Press, triple jumpers who are at the top of the world rankings are at 1996. least 3 years out of college. They “got it.” They, (and their Golubtzov, Anatoly. “The Development of Triple Jump for coaches, ) understood the importance of long term develop- Women.” Modern Athlete and Coach 33 (1996): 9-13. ment, sacrifice, hard work, and the idea of mastery taking Hargper, Greg. “Team Membership.” I ndiana Invaders. 2008. time. In the last Olympic year, the top five American male Indiana Invaders. 27 Apr 2008 triple jumpers had the average age of 28 years old! Simple http://indianainvaders.com/membership/index.asp. math shows that this is at least four to five years of triple King, Ted. Triple Jump. Birmingham: British Athletic jumping after college. It wasn’t glamorous for them, working Federation, 1996. part-time. I’ll never forget hearing about Walter Davis working Kreer,Vitold. “Methodical Aspects of Women’s Triple Jump.” in the gardening section of Home Depot, or seeing Allen Modern Athlete and Coach 38 (2001): 9-15. Simms designing kitchen cabinets in Lowes. But it was well Larsson, Peter.“Track and Field All Time Performances worth it. Homepage.” All Time Athletics. 28 Aug 2010. 28 Aug 2010 . FINAL CONCLUSION Miladinov, Ognyan and Bonov, Peter. “Individual Approach In conclusion, I hope this article has served as a guide to in Improving the coaches like myself. I do not have the ability or knowledge yet Technique of Triple Jump for Women.” New studies in to say exactly why our female triple jumpers are so far behind, Athletics 19 (2004): 27- 36. but I hope that this paper has motivated others to ask the Nimmo, Myra. “Women in Sport.” Track Technique 109 same types of questions that I have been asking, so that (1989): 3467-3471. together we can bring about improvement. I think that the Rieger, Heinz. “Training of Triple Jumpers.” Track Technique college system, with its high demands on frequent meets does 17 (1964): 538-541. not give female athletes enough time to learn (or relearn) the Schexnayder, Irving. C omplete Track and Field proper technique of such a demanding event. It may also be Conditioning for the Jumps. Ames: Championship that the coaching education system needs to be modified, so Productions, 2007. that more coaches become knowledgeable in the triple jump, Stolley, Skip. “Where Have all the Coaches Gone?” Track especially in the long term training methods for female Technique 106 (1989): 3387- 3397. jumpers. Finally, I must stress the importance of post-collegiate training for these women. We need to find a place for Eli Sunquist is an assistant track and field coach at East them to train with good coaches so that we can begin to Tennessee State University, where he coaches the jumps, com- change the state of an event that has suffered for so long. It bined events, and pole vault for the men and women. will take sacrifice, it will take dedication, and it will take perse- verance. But then again, what great accomplishments don’t?

NOVEMBER 2010 techniques 33 BY ANDREAS V. MAHERAS, PH.D.

34 techniques NOVEMBER 2010 he single most important factor for success in javelin throwing is the velocity at release. Indeed, a javelin thrower who has the capacity (conditioning) to produce higher velocities will eventually be able to put together a long throw. On the other hand, if that capacity is lacking, a T long throw will be impossible to achieve. Therefore, the evaluation of the maximum release velocity is probably the best way to assess the maximum throwing potential of a javelin thrower for the near future. However, we should not expect that a high speed alone would result in a long throw. In cases where the javelin thrower is able to generate high release velocities that do not result in (the expected) long throws, this may be an indication that the thrower should spend some time in improving the essential dynamics of the execution of the throw. Those dynamics as a whole also describe what has been called the finesse in javelin throwing. Over the years, a few throwers have been able to both exhibit high release velocities and to develop the finesse necessary to consistently achieve long throws. Examples of such throwers, from the recent years are, Jan Zelezny (men’s world record holder) and Andreas Thorkildsen (the men’s Olympic record holder). Both have been able to consistently produce long throws and repeatedly win major javelin competitions. From this point of view, finesse is of paramount importance for consistent long javelin throws and it expresses the ability of the javelin thrower to achieve long distances during most competitive situations. It also expresses the ability of the thrower to coordinate the various technical elements of the throw so that each element contributes maximally to the overall performance. The point is that often, more than 5-10 meters may be lost, as release data from Campos, Brizuela & Ramon (2004) may imply, due to lack of finesse in javelin throwing.

BASIC ELEMENTS OF FINESSE Run Up The length of the run up should be such that the velocity attained is the maximum that the thrower can control during the final transition prior to release. From a mechanical point of view, Newton’s second law shows that attaining a javelin velocity that during the delivery position is greater than zero can increase the release velocity. This is the primary function of the run up. Theoretically, the largest run up speed should be used in order to maximize release speed. However, the attained speed should also be control- lable and that control is important to the production of the highest release speed possible. Run up speed control also has to do with the degree of front foot flexion which is caused by the shock of landing. If the front leg is not able

NOVEMBER 2010 techniques 35 FINESSE IN JAVELIN THROWING

Figure 1. Upright positioning of the torso (left) during right foot contact vs. “lean momentum during the approach run and the forces exerted back” positioning (right), following the impulse step. At left, the thrower will tend on the javelin to increase its speed during the penultimate to “run” into his plant. At right, the thrower will tend to “place” her plant. stride. With greater emphasis placed on release speed for the current javelins along with greater angles of release required, it to provide a firm support, then the efficacy of the energy trans- is possible that minor increases in “lean back” may be needed fer from the run up to the javelin itself may decrease due to the in order to increase the acceleration path with the ultimate aim lack of a sturdy base of support for the trunk. This certainly to increase the release velocity (Bartlett & Best; 1988). Indeed, addresses the need for leg strength in javelin throwing since the in the past a long flight time achieved by jumping up off the left amortization phase (time to maximum knee flexion after front leg (impulse step), has been considered beneficial because it foot contact) should be short. A smooth and controlled run up allows the thrower to advance the right leg in front of the cen- can be achieved either by bounding type of strides or by a pro- ter of gravity before foot strike thus, enabling the thrower to gressive acceleration into the throw. Some throwers maintain achieve the lean back position. On the other hand, this kind of more of the run up speed during the transition steps and there- reasoning does not account for any reduction of the forward fore require a longer follow through which may necessitate a momentum of the thrower, which is simply caused by the planting of the front foot far behind the foul line. Others main- shock of landing on the right foot. In addition, a high flight may tain less of the run up speed, do not require as long a follow cause a premature throw as the throwing arm is flexed and low- through and, are able to plant the front foot closer to the foul ered resulting in shortening the acceleration path (Morriss, line, thus gaining measured throwing distance. It has been Bartlett & Fowler, 1997). Indeed, many world-class throwers observed (Komi & Mero, 1985; Miller & Munro, 1983) that nowadays exhibit minimum or no “leanback” as they make the although a thrower may maintain higher speed into the transi- transition from the impulse to the soft step as they arrive in the tion steps he may lose some of this advantage by planting the penultimate step. Tidow (1996) mentioned that an accentuated front foot far behind the foul line thus, losing some measured lean back cannot be realized at high approach speeds. throwing distance. However, Best, Bartlett & Morriss (1993) Ihalainen (2006) has proposed a rather upright orientation of found that the best thrower in their study, despite having the the torso (Figure 1) during the landing on the back leg by highest horizontal speed of the center of gravity during final describing as optimum position a position that will have the support, was able to be closest to the foul line than any other throwing shoulder approximately in line with the foot of the thrower. Komi & Mero (1985), as well as Ikegami, Miura, Matsui back leg at the moment of right foot landing in the penultimate & Hashimoto (1981), found no significant correlation between step. In doing this, the thrower may be able to better maintain run up velocity and distance thrown. On the other hand in a the velocity gained from the run up right into the final stride as more recent study, Murakami, Tanabe, Ishikawa, Isolehto, Komi he attempts to impart as great velocity to the javelin as possi- & Ito (2006) concluded that world class javelin throwers obtain ble. Implied here is the possibility that a “lean back” position higher release velocities by employing a faster approach than (Figure 1), may allow the thrower to increase the acceleration other throwers. It may not be entirely clear, however, whether path while at the same time it may also decrease the horizontal higher run up speeds necessarily lead to longer distances. It is velocity of the center of gravity of the thrower at the moment possible that there is an optimal interaction between run-up the front (block) foot hits the surface. Indeed, data from elite speed and the impulse imparted on the javelin. There must be throwers who employ one or the other pattern show that those a trade off between run-up speed and impulse imparted to the who maintain a more upright torso orientation during the soft javelin that can be optimized. This trade off will result in an step also achieve a higher velocity of the center of gravity right optimal run-up speed to impulse relationship and it will be at the conclusion of the penultimate stride (Ihalainen, 2006). individual specific (Best et al., 1993). Of importance in figure 1, is the position of the left leg during right foot contact. That leg should be already advancing for- MAINTENANCE OF FORWARD MOMENTUM ward during this phase in preparation for a quick left foot The potential lack of relationship between the run up speed strike. Therefore, to maintain the forward momentum generat- and the distance thrown, mentioned above, may necessitate a ed in the run up, the right foot must be active during its land- compromise between the maintenance of a large forward ing after the impulse step.

36 techniques NOVEMBER 2010 Figure 2. The “getting out of the way” of the right knee during the penultimate velocity of release. This high velocity of the center of gravity step. At right, note the tendency of the right foot to invert, an action which must be used so that the torso also effectively rotates forward implies that a push off from that foot is unlikely to occur. fast (Murakami et. al, 2006). To achieve this, two important elements must be observed. First, the block (front) leg should be “firm” and “unyielding”, if not perfectly straight, the latter being THE ACTION OF THE RIGHT LEG a task very difficult to achieve even by top throwers. Essentially The horizontal translation movement, which should be quite the function of the block is to accelerate the larger body seg- obvious during the final stride, has two possible sources ments to begin the delivery of the javelin. In this fashion, the (Tidow, 1996). The first source is the velocity that has been block serves as the spark that initiates the transfer of kinetic developed during the approach run, although it may have been energy from the lower body to the upper body (Morriss, reduced somewhat during the landing on the right leg (soft Bartlett, & Navarro, 2001). This is supported by findings of an step) following the impulse step. The second possible source is observed inverse relation between block leg knee flexion and by a horizontal push of the knee of the right leg. Because of this throwing distance (e.g., Murakami et al., 2006). Whiting, Gregor possibility, many coaches stress the drive of the right hip into & Halushka (1991) suggested that there is a flexion/extension the throw. However, it is a fact that the majority of top-level mechanism during left leg planting. That is, there is a flexion of javelin throwers these days demonstrate a more passive right the knee, which is allowed by a controlled and active lengthen- leg “tilt” during the delivery phase. This tilt looks like if the, ing of the quadriceps that has the potential for energy absorp- already pointing forward, knee “gets out of the way” (Figure 2). tion, and that there may be an optimal amount of flexion, in In this fashion, the right knee does not push off upwards but the longer throws, before the final extension of the knee, lead- rotates rapidly forward and downards. As Gorski (2003) pointed ing to the release of the javelin. Second, the placement of the out, trying to drive or push off with the right leg implies a slow- left foot in front of the center of gravity is a factor that will ing down to feel the body weight and the subsequent thrust of determine not only the total reduction in horizontal speed but the right leg, an action that results in losing forward speed. This also it will affect the rate of the deceleration of the center of way, the eventual throw is the product of a willful forced action gravity. Throwers who are able to reduce the horizontal velocity as opposed to a (desired) reactionary reflex as the thrower of the body’s center of gravity by the greatest amount during speeds into the plant. With a higher speed carried into the the period between front foot planting and release may have plant, the thrower does not strive for an accentuated hip strike the advantage and throw the furthest (Morriss, Bartlett, but presses the pelvis right into the bow tension position, an Navarro & Viitasalo, 1995). A rapid deceleration (see Figure 3), action which requires less time. It seems that this can better be immediately after the front foot landing, will probably affect achieved if the thrower keeps the right knee and foot pointing the amount of stretch placed on the abdominal and trunk mus- diagonally forward. In both styles the common elements are cles, the aim being to evoke a more dramatic reactionary reflex that the thrower should strive to land the plant foot as quickly from those same muscles. It is believed that the desired reflex as possible and because of that, the right leg should show no will help the shoulder achieve its highest speed, right after the knee extension with no attempt to lift the whole system but front foot strike, as a result of a rapid rotation and lateral flex- work in a forward direction only. In so doing, it is preferable ion of the trunk (Morriss et al., 1997). that the right heel not touch the ground at any moment during Moreover, after the left foot is planted, approximately 38 per- the final position and release. In this fashion, the thrower is cent of the total delivery time remains. At that same moment enabled to essentially “run” into the plant leg instead of waiting the javelin has achieved only 30-40 percent of its final release for the back leg to help push him into it. Similarly, the thrower’s velocity. Given that this phase lasts between 0.11 to 0.14 sec- aim during the impulse step should be to “get off the left (the onds in elite javelin throwers, the process of the transfer of the impulse) to get on the left (the plant),” a cue that emphasizes kinetic energy is critical to the success of the throw. In this the transient role of the back leg (right) as the thrower assumes respect, a rapid increase in kinetic energy occurs via the block- the final position just before the actual throw commences. ing process and it is the magnitude of the kinetic energy values that differ between elite and other throwers, that difference THE ACTION OF THE BLOCK LEG being primarily due to the greater level of conditioning of the A fast arrival at the final stride will not guarantee a high former throwers (Morriss et al. 2001).

NOVEMBER 2010 techniques 37 FINESSE IN JAVELIN THROWING

EFFICIENT TRANSFER OF ANGULAR MOMENTUM planting, achieve higher values of percentage of speed of the There are two main elements to be considered as the thrower center of gravity remaining at release as well as higher values of attempts to generate force to be imparted on the javelin. The horizontal speed of the center of mass at release. This finding first has to do with strength. The other more important techni- seems logical since the left leg, in the better throwers, is braced cal element in javelin throwing is the orderly activation of the firmly, thus enabling the thrower to maintain a high horizontal limb movements. This somewhat complex throwing skill con- speed at release as well as the ability to generate high impulse. sists of coordinated accelerations and decelerations of the vari- Therefore, as the left leg braces, the right knee and hip would ous body segments in a way that maximum angular velocities tend to rotate rapidly using the left leg as a pivot. It seems then of segments occur in a timed sequence from left foot to right that the capacity to generate hip speed cannot be examined arm with the aim being to produce maximum throwing speed separately in this kinematic chain and it is precipitated by at the moment of release. To make the delivery as effective as other more important technique elements. However, top veloc- possible, throwers accelerate the larger body segments so that ity for the right hip should precede that of the right shoulder. the smaller segments such as the wrist and the hand have ade- This can occur easier if the right foot plants on its toes and has quate momentum towards the end of the movement. Indeed, a rather vertical positioning. If the positioning of the foot is major differences in technique between throwers occur in sideways, both hip and shoulder will tend to move forward at those distal segments, i.e., the elbow and the wrist, during the the same time thus, losing all or part of the deliberate asyn- latter stages of the delivery (Morriss & Bartlett, 1996). This is chrony of the activation of the body segments. Generally, a logical given the fact that for a top thrower, more than 60 per- large hip angular velocity brings about, a) a hyperextension cent of the javelin release velocity can be achieved in the 60 ms and, b) a rotation of the trunk about the vertical axis before release. For this to occur, the thrower must create both (Tsarouchas & Giavroglou, 1986). large muscular force and at the same time accelerate the distal segments by following a very coordinated pattern. As hinted THE ACTIONS OF THE THROWING ARM AND SHOULDER above, a properly firm left leg is of great importance in transfer- During the penultimate stride, the throwing arm should be ring the run up momentum to the other parts of the body. As extended but still relaxed and have a mostly horizontal align- the throwing arm and the javelin are relaxed and are left as far ment. If the arm drops it will be difficult or impossible to back as possible during the impulse step leading to the final achieve the necessary hyperextension as described above. In stride, there is no impulse available form the right foot which seeking an extended position of the throwing arm as the left tends to “flop” over after the planting of the left foot (Figure 4). foot plants, the thrower is theoretically attempting to elongate Data analysis show that the basic order in which the peak the acceleration path of the javelin. Although this may be velocity of the involved body segments occurs is: hip, shoulder, advice many coaches advocate, many top throwers have not elbow, javelin. Peak velocities of the various segments are followed such a pattern and they seem to have their elbows reached earlier for the larger and closer to the center of gravity more or less flexed. That flexion has been observed to be as body segments and later for the smaller and further out from much as 123 degrees for an 89.06 m. throw, with 180 degrees the center of gravity segments. The optimal timing of this order being a completely straight arm. An earlier flexion of the throw- could be individual-specific for the hip-related element. Some ing arm elbow may suggest a muscle recruitment pattern that throwers may reach top velocity of the hip before front foot is not optimal (Morriss et al., 1997).This may seem logical but plant while some others continue to experience an increase in the fact is that the final release action in javelin throwing is hip speed after front foot plant. Best et al.,(1993), found that characterized by a “pulling” and a subsequent “striking” action, those throwers who reach top hip velocity after front foot and that it is the highest release velocity that the thrower is after. If a thrower with a flexed elbow man- ages to achieve the all important delaying arm position before the striking action, which is characterized by a throwing arm that is flexed around 90 degrees and is positioned well back ready to “strike,, then the amount of the initial flexion of the elbow (at left foot planting) may not be as significant (Tidow, 1996). That is, it is inevitable that an initially extended arm will have to be flexed any way in the ensuing “bow” phase that follows the left foot planting. The difference between many beginner javelin throwers, who prematurely involve and flex the throw-

Figure 3. Changes in speed of the center of mass (%) from the time of left foot planting (left side of chart) to the moment of release (right side of chart) for two different throwers. Adapted from Morriss et al. 1997.

38 techniques NOVEMBER 2010 ing arm during the final stages of view, this is possible when the the throw, and an experienced javelin is in a vertical position above thrower is that the former throwers that bow. In this fashion the thrower never manage to go through the (the bow) can act squarely on the “bow” phase and the throwing arm center of gravity of the javelin in the continues to move to the front direction of the throw. This position- without achieving any “delaying” ing of the thrower under the javelin striking action. is characterized by a sideways, Once the “bow” position has towards the left, leaning of the torso been achieved, the right shoulder to facilitate the javelin release over flexes and abducts horizontally the plant leg. This leftward leaning is while at the same time the elbow caused by the limited anatomical flexes, an action that reduces the function of the shoulder joint. If the inertia about the shoulder axis and sideways leaning of the torso were allowing for a faster movement. As not present, the throwing arm would the humerus also rotates laterally, not be able to be in a position closer this position is characterized by an to the top of the stretched bow. The elbow lead (Figure 4) which refers amount of this sideways leaning of to the lead of that joint ahead of the torso has been the subject of the javelin’s center of mass and not plenty of speculation as far as advis- ahead of the shoulder axis as some ing a thrower to actively bend side- may propose. This assumed posi- ways or not. Murakami et al. (2006) tion is of paramount importance to found no relationship between the help produce the response of the amount of lateral rotation of the rotators of the humerus which will trunk and distance thrown, while it in turn cause a rapid rotation of was found that a positive relation- that segment accompanied by a ship exists between forward rotation rapid elbow extension. Whiting et of the trunk at release and distance al. (1991) suggested that one of the thrown. Another mechanical ele- Figure 4. The elbow lead during the “bow” position as the thrower most critical parameters appears to ment as the thrower goes “under the attempts to get “under” the javelin. Note the inverted right foot. be the maximum elbow velocity, javelin” is that of the positioning of which has been found to be closely the right flexed elbow at shoulder related to release velocity. The elbow angle at release has been height and moving upwards. This flexion is justified because a shown to be quite small in elite throwers (Murakami et al., powerful final strike of the javelin can occur when the elbow is 2006). Ariel, Pettito, Penny & Terauds (1980) observed maximal closer to right (90 degrees) angles. For this to materialize, the humerus angular velocity right at the moment of release in an javelin is first “pulled” up to that position during the preceding elite javelin thrower as opposed in less experienced throwers phase. In essence the javelin thrower “pulls the trigger” by who released the javelin with the humerus at zero angular “pulling” the javelin first in its striking position. Then the elbow velocities. Interestingly, high javelin release speeds can be must lead the movement pointing forward and up just before achieved by relying on different shoulder, humerus and elbow the strike and it must not be driven below shoulder level. The action pattern. The gold and silver medalist in a world cham- moment of javelin strike can indirectly be observed in speed pionship achieved the same release velocity. However, the gold photography by the secondary oscillations (deformation) of the medalist relied more on a lateral rotation of the trunk with a javelin as a result of the tremendous acceleration and signifi- powerful medial rotation of the humerus and extension of the cant downwards pulling of the throwing arm. elbow joint. The silver medalist relied more on extension of the shoulder joint accompanied by a moderate degree of STABLE THROWING BASE medial rotation and extension of the elbow joint. Observations The javelin leaves the hand roughly when the latter is like this address the possibility of individual variations in the approximately in line (vertically) with the foot of the plant leg. emphasis of the various limb movements in javelin throwing Since release velocity is the most important aspect of the also suggesting the possibility for different training regimens throwing action, the thrower should maintain full contact with to facilitate those individual patterns of execution (Morriss & the ground using the whole left foot and the upper toes of the Bartlett, 1996). inverted right foot. This is because a slinging movement can occur only if there is a stable, fixed base to sling the javelin off THE “UNDER THE JAVELIN” POSITION from (Figure 5). More specifically, once the back leg is off the Another action that should be observed during the final ground, the “stretched bow” position is compromised and the stride, as the thrower attempts to release the javelin, is the of resulting “whip” of the bow is considerably less effective. While positioning of himself “under” the javelin (Tidow, 1996). During angular momentum of the system is generated during both sin- this movement (Figure 4) the flexed elbow joint of the right arm gle and double support, the transmission of angular momen- is at approximately shoulder level with a tendency to move tum to the throwing hand and javelin occurs only during dou- upwards. This upwards movement of the elbow is the moment ble support (LeBlanc & Dapena, 1996). Consequently, it should when the “bow” phase eventually “unwinds” and “strikes” the be considered a serious error when the right foot loses contact javelin to its maximal acceleration. From a mechanical point of with the ground before javelin release.

NOVEMBER 2010 techniques 39 FINESSE IN JAVELIN THROWING

Figure 5. Optimum double leg support (left) vs. single leg support (right) during release. Note that the thrower to the right still holds the javelin in his hands while the right foot has already lost contact with the ground. This thrower will eventually “throw” the javelin instead of “striking” it.

LeBlanc, M., & Dapena, J. (1996). Generation and transfer of angular momentum in the javelin throw. Presentation at the 20th annual meeting of the American Society of Biomechanics. Atlanta, Georgia. Ihalainen, K. (2006). Notes presented during the Gill Athletics javelin symposium. Champaign, Illinois. Ikegami, Y., Miura, M., Matsui, H., & Hashimoto, I. (1981). Biomechanical CONCLUSIONS analysis of the javelin throw. In Biomechanics VIIB, Baltimore, Since release velocity is a strong prerequisite for long throws, Maryland, p.p. 271-276. strength and power are very important in javelin throwing. Still, Komi, P.,& Mero, a. (1985). Biomechanical analysis of elite javelin the importance of finesse in javelin throwing cannot be underes- throwers. International Journal of Biomechanics, 1: 139-150. timated. With this in mind, the javelin throw is not just an arm Miller, D., & Munro, C. (1983). Javelin position and velocity pat- throw but a whole body endeavor. The approach run allows the terns during final foot plant preceding release. Journal of Human thrower to obtain a proper velocity and accelerate the athlete- Movement Studies, 9: 1-20. javelin system. Following, there is an orderly, active, even vio- Morriss, C., Bartlett, R., & Navarro, E. (2001). The Function of lent, positively and then negatively accelerating process of the Blocking in Elite Javelin Throws: A Re-Evaluation. Journal of various body segments, which is greatly facilitated by the brac- Human Movement Studies, 41: 175-190. ing left leg and foot. This process propagates from bottom to top Morriss, C., Bartlett, R., Navarro, E., & Viitasalo, J (1995). The and during its duration, less and less mass needs to be moved biomechanics of elite javelin throwing technique. In while at the same time an increased acceleration of each succes- Biomechanics in Sports: Proceedings of the International sive body segment is observed. This results in a considerable Symposium of Biomechanics in Sports, p.p. 371-374. increase in the velocity of the distal end of the whole movement Morriss, C., Bartlett, R., & Fowler, N. (1997). Biomechanical analy- namely, the throwing hand and the javelin. Such is the nature of sis of the men’s javelin throw at the 1995 World Championships in the “whip” in javelin throwing and it is in the heart of an effec- Athletics. New Studies in Athletics: 12:2-3: 31-41. tive throwing ability. Obviously, a well-executed throw needs to Morriss, C., & Bartlett, R. (1996). Biomechanical factors critical occur effortlessly with the thrower working consistently on for performance in the men’s javelin throw. Sports Medicine: 21: finesse until it becomes a regular part of the execution of the 438-446. javelin technique. Morriss, C., & Bartlett, R. (1996). Upper body movements in Andreas Maheras PhD is an assistant track & field coach at elite javelin throws. Proceedings: XIV symposium on biomechan- Fort Hays State overseeing the throws. ics in sports, June 25-29, Funchal, Madeira, Portugal, p.p. 232- 235. REFERENCES Morriss, C., & Bartlett, R. (1994). The height of carry of the Ariel, G., Pettito, C., Penny, A., & Terauds, J. (1980). javelin and its relationship with throwing performance. Biomechanical analysis of the javelin throw. Track & Field International Congress on Applied Research in Sports, August 9- Quarterly Review, 80: 9-17. 11, Helsiniki, Finland: J Viitasalo & U. Kujala, editors. Bartlett, R., & Best, R. (1988). The biomechanics of javelin Murakami, M., Tanabe, S., Ishikawa, M., Isolehto, J., Komi, P.,& throwing: A review. Journal of Sports Sciences, 6: 1-38. Ito, A. (2006). Biomechanical analysis of the javelin at the 2005 Best, R., Bartlett, R., & Morriss, C. (1993). A three dimensional- IAAF World Championships in Athletics. New Studies in Athletics: analysis of javelin throwing technique. Journal of Sport Sciences, 21:2: 67-80. 11: 315-328. Tidow, G. (1996). Model technique analysis sheets-Part X: The Campos, J., Brizuela, G., & Ramon, V. (2004). Three dimensional javelin throw. New Studies in Athletics, 11:1: 45-62. kinematic analysis of elite javelin throwers at the 1999 IAAF Tsarouchas, E., & Giavroglou, A. (1986). The javelin throw. In World Championships in Athletics. New Studies in Athletics, IAAF Biomechanical Research Athens 1986. 19:21, 47-57. Whiting, W., Gregor, R., & Halushka, M. (1991). Body segment Gorski, J. (2003). From the book: The Complete Book of Throws, and release parameter contributions to new rules javelin throw- Jay Sylvester editor, p.p. 108, Human Kinetics, Publishers, 2003. ing. International Journal of Sport Biomechanics, 7, 111-124.

40 techniques NOVEMBER 2010

A ZONE OF DISCIPLINE How to get your athletes to the line ready to compete BY GARY WILSON

UMN SPORTS INFO PHOTOGRAPH

42 techniques NOVEMBER 2010 few years ago I was honored to speak at the Being a left brain type of thinker and also a person who is a Wisconsin High School Coaches Association clinic in visual learner I decided to go home and try to develop a hand- Milwaukee. While there, I sat in on a lecture by the out to give to my team that might help them visualize what A great women’s distance coach at BYU, Patrick Shane. they need to do in order to perform at their best. We have all E I am paraphrasing now but he opened his speech known coaches that have a lot of talented athletes on their by saying, “I could come and talk to you about periodization, or team but for one reason or another, those athletes never seem workouts, or specific runs we have done, or the kids I have to get to the end of the season ready to compete. I have always coached or a myriad other things but I am not. What I am believed very strongly that one year of physical and mental going to talk to you about today is how to get your student ath- maturing is worth two years of coaching. I always tell my team letes to the line ready to run and perform at the highest level.” to become a member of the 4-H club. I want them to be Patrick went on to talk about a variety of factors that either Humble, Happy, Hungry and Healthy. If they can each do that enhance or hinder a runner’s performance. He spoke about the then everything else can work out. Now, of course the question importance of iron in the blood, sleep, proper nutrition, con- is how does a coach go about getting an entire team to buy into trolling injuries and controlling stress. this concept?

NOVEMBER 2010 techniques 43 A ZONE OF DISCIPLINE

I think that in the 21st century we sometimes have athletes policy that I will not run a woman if she is not eating proper- who think that the coach is supposed to “make them good” ly and is anorexic or bulimic. It is important that the athletes and they do not have to be invested in the process. I always understand that this type of behavior will not be accepted, tell my teams that they must be engaged in the process of and they will need counseling and help to overcome this getting better. I can only meet them half way and I will not go unhealthy behavior. Only after they have demonstrated that 51 percent of the way while they are only willing to go 49 per- they have overcome the problem will they be allowed to cent of the way. The coach and athlete have a responsibility resume training and competing. to each other. One can not really succeed without the other In my opinion this “game” of distance running is just not being totally invested in the process. that important. A young woman’s long-term health is much One of my favorite speeches (which I am sure they get sick more important than any track & field or cross country com- of hearing) is simply this: petition. “I get paid every other Wednesday, I have a longer contract I have also found that as much as a coach might want to than you, and I am for sure going to the Big Ten “fix” the problem it is nearly impossible to do without profes- Championship. If you would like to join me then I need to sional help. Most coaches are not qualified to remedy a situa- have you as an equal partner in this process.” tion such as an eating disorder. The best thing we can do is to I will not take all the credit if you do well, and I will only find the professional help that they need and then support take the blame for the things that I can control not what you, them in the appropriate manner. as the runner, can control. I am only with you for two to three hours per day which leaves you out in the world by VISUALIZATION TECHNIQUES yourself for 21 or 22. What you do in that time can greatly As we all know the mind is a very powerful tool. What we affect how you perform on Saturdays. think usually determines how we progress in life. I heard To help get my point across to my athletes, I developed a once that it takes at least five positive people to overcome handout called the Zone of Discipline: (Table 1) one negative person. I think it is the same for thoughts. I think the best way to cover this is to go over it step by If a young person is always looking at the glass as half step and tell you some of the things that I tell my athletes. empty then the chances are that this person will not perform The Zone of Discipline is set up as a target or an overall like he/she is capable. goal that every athlete is trying to achieve in multiple areas of We have a training diary that we hand out at the beginning their lives. The goal of each athlete is to be right in the mid- of each year and in that diary we have places not just for dle of the zone, not too far left and not too far right. recording mileage, workouts and basal heart rates but also a place to write down short and long term goals and a place to ATHLETIC NUTRITION write down season goals. The areas that we cover are psycho- We are very lucky here at the University of Minnesota to logical goals, physical goals, technical goals, tactical goals have a nutritionist who works exclusively with our women’s and academic goals. Under each set of goals we also have a cross country and track and field team. She is a registered place for them to write the process that they are going to go dietitian and meets with our team in a group and also has through to achieve these goals. For example, everyone wants many individual meetings throughout the year. She to run faster, but is he or she willing to do the work necessary approaches proper athletic nutrition from a scientific basis to accomplish this? and not from a so called “gimmick,” “quick fix” or “what can I Of course, there are many books and articles that deal with sell you today” approach. visualization and goal setting techniques. It is important that There are many great resources for the coach and the ath- the coach look for a system that works for them. We have lete. One of the best books I have found is by Dr. Nancy Clark kept it simple for our athletes, encouraging them to visualize called Sports Nutrition Guidebook. It is very simple. If an ath- in a positive way at least ten minutes per day. lete does not fuel the body before and after exercise then that athlete is destined to fail over the long haul. POSITIVE ATTITUDE Of course we also test all of our runners at least four times This area is pretty straight forward. As mentioned earlier, it per year to check their serum ferritin levels which give a takes five positive people to overcome one negative person. measure of their iron stores. As we are all aware unless an If there are a half-dozen negative people in the locker room athlete can transport oxygen in the body then it is very diffi- every day, then the chances are they will infect and affect cult for them to achieve their best performances. that team. If you have talked to a young person about their I should also mention that almost every coach in America negativity yet they don’t change their behavior rather quickly, who has coached distance runners has had an athlete who is then that person needs to be removed from the team until anorexic or bulimic or both. Without getting too deep into they can bring positive energy. this I simply want to encourage all coaches to become as We preach this daily. I tell my athletes that I want to be knowledgeable as possible about these types of disordered happy, and if you are happy ,then I am happy. If I am not eating and to encourage you to have your athletes seek help happy, then I will still be here, and you will not. The proper from trained professionals. tone needs to be set early in the season and your leaders It is the responsibility of the coach to set down very strict need to bring this message home every day. Positive attitudes rules regarding nutrition and eating disorders. It has been my are infectious; unfortunately, so are negative ones.

44 techniques NOVEMBER 2010 TABLE 1:

NOVEMBER 2010 techniques 45 A ZONE OF DISCIPLINE

P ROPER TRAINING BALANCING STUDY TIME Of course this is a two-way street. The coach must be Time management is a huge factor at both the high school knowledgeable but the athlete must also be honest in the and the collegiate level. It is especially true for highly motivat- process. At the collegiate level most of our work is “reining in ed, Type A personalities so common among distance runners. the kids” because they want to do too much. We have very lit- We teach our kids not only study skills but also time manage- tle problem getting our kids out the door. They are very dedi- ment so that they get the most out of their day. This way they cated – sometimes to a fault. We determine mileage for each can study between classes and go to bed at a reasonable time. athlete that we feel is right for the individual, and that is their There are athletes at all levels who think that studying is a 100 percent week. Some of our kids will only run 30 miles in a waste of time. Of course, those athletes do not usually last too week and that will be their 100 percent week, while someone long in the high school or collegiate arena. else may be running 60. Where programs get in trouble is when a young woman who’s used to running 25 miles a week BALANCING SOCIAL LIFE gets into college and is immediately thrown in with a bunch of This is a challenge at every level. In high school it is usually athletes who are running 50 or 60 miles per week, usually at a a case of a person being involved in so many activities that faster pace. This is a formula for injuries, fatigue and ultimate- they never do any of them really well. At the collegiate level it ly, poor results. Of course each athlete must sit down with a is usually the fact that the young person is away from home coach and determine what is best and not compare his- or with no parental influence. Obviously this can result in all herself with someone on the team.. kinds of behaviors. As much as a coach thinks he/she can control a person’s social life they usually cannot. All we can do as ALLOW YOURSELF TO BE COACHED coaches is educate them on the reasons why one cannot be Some athletes want to do their own things, or they want to out partying until all hours of the night or burning the “candle be coached by a friend, a parent, a former coach or by reading at both ends” because they are involved in so many outside magazines. Of course, this never works. A coach never has all activities or are working a job, trying to go to school and trying the answers, but a young person can’t answer to multiple to compete. Usually something has to give. Again, this is a coaches. When our athletes are recruited here we let them conversation that has to occur not only with a team in general know that the only two people involved in their training will but also with each young person individually. be me as their coach and them as the athlete. Of course, there are athletes that do not want to be invested BALANCE IN YOUR LIFE in the training process and think that the coach should do As we all know young people are overscheduled and over everything. This very seldom works, either. A coach and ath- stressed not only in college, but also in high school. It is our lete must communicate on multiple topics such as race tac- job as coaches to teach them that they need to take some time tics, training, technical work and more. just for themselves every day. If it cannot be for an hour or two, then teach them to take little “mini-vacations” during the PROPER SLEEP day. It might be just two or three times a day for 10 minutes. In our society, one of the things that seem to be a badge of Take a walk, do breathing exercises, sit down and meditate or honor is the fact that we do not sleep, and we work all the read a book that has nothing to do with studying. time. That might be all right for some, but if you are an athlete, One of the greatest skills we can teach young people is you require at least eight hours of sleep per night. There are how to relax and put things into perspective. In this “win countless articles on the benefits of sleep. One of the things at all cost” society, it is difficult to convince some young we teach our team is to plan their days well. Take time for their people of this, but it is essential to their performance and studies, don’t waste time during the day, and go to bed at the their well-being. same time and get up at the same time. Sleep is probably the first or second (to proper nutrition) ON TIME most important thing that will affect performance, not only on This area is pretty self explanatory but worth mentioning. the track but also in the classroom. This comes back to time management with any team and any individual. It certainly upsets the group if one or two people TAKING CARE OF INJURIES are always late, and every coach has different rules about this, It is very important for the athletes to report injuries directly and it can be handled in many different ways. to the coach. Failure to communicate with the coach and However, on the flip side of the coin there are some young attempting to “train through” an injury may of course lead to people who want to not only be early but simply want to hang greater injury and additional missed time. Of course, if one around and waste time because they do not want to study or has coached junior high track very long that coach knows that want to avoid some other task that they should be doing. once one person gets shin splints the entire team has shin Again, this is a balancing act for the coach. There is most likely splints. It is the coaches and trainers job to separate the real a nice middle ground. from the imagined. Some people just love to be in the training room. That way they do not have to be out on the track prov- COMMUNICATION UP FRONT ing themselves. Again, the coach has to read between the lines In the 21st century things have really changed. There is a so to speak. ton of pressure on young people. There is school pressure,

46 techniques NOVEMBER 2010 broken homes, abuse, video games, media blitz and again the ing a workout. Our kids are taught to bring a Power Bar, a list is endless. To get a young person to the line with her/his banana, an orange or an apple to eat. This helps them regener- “head on straight” is many times very difficult. ate three times faster than they normally would. In this day and age the coach is no longer just the person • Cold whirlpool baths right after practice help in the regen- who holds the stop watch. The coach is a person who is a part eration process. If they cannot do that, then have them do time psychologist, a counselor, a mentor, a parent away from hot/cold contrasting showers. home and many times a confidant and a “safe place” for the • Teach time management in order to prevent last minute athlete to go for comfort. panic situations. It is much easier for a coach to deal with a problem if they • Carry a hand sanitizer to help ward off germs. know the background of the young person. It is difficult • Eat chicken soup and take a product like Airborne to help enough to be a teenager or a young college student and the shorten colds and flu. more a coach can know about “where a kid is coming from” • Even if you are not at a college, start to make a list of good then the better chance the coach and athlete have of having a counselors, therapists, physical therapists and doctors. positive result on the track. When you find a young student-athlete who seems to be struggling, have them meet with you and put a check mark along the continuum of each area in the Zone of Discipline. This will be a great place to start a conversation. It is amazing We teach our kids not only how close they will come to identifying the problem. Then, study skills but also time with your guidance, they can come up with a solution. In closing, let me just say that we are in the greatest profes- management so that they get sion in the world. We are in a profession where we, as coaches, can make a lasting impact on young people. We have been the most out of their day. entrusted with a young person when they come to us and we need to be firm and fair and at the same time let them know that we care about them and we want them to succeed. As you can see at the bottom of the Zone of Discipline there PRACTICAL IDEAS is a line that I use all the time. “Is the way you talk to yourself Some of the practical things that we do to help the athlete the way you would want your coach to talk to you?” Of course in the previously mentioned areas are as follows. when I say this to a young woman on my team the answer is • We have them use a training diary that they fill out and always “No, I want my coach to be positive with me, encour- turn in every Monday. The diary consists of goals for the sea- age me, be firm, yet fair with me and to teach me.” Then, of son, weekly mileage, perceived exertion, actual workouts, basal course, I come back to them and say, “Then promise me this: heart rate monitoring, hours of sleep and race planning and When you get done with a race and it doesn’t go well, look for race critique sheets. the positives that occurred and what you learned from the • We hand out an article on how to deal with travel on air- experience, instead of knocking yourself down and telling planes and that includes how to deal with jet lag, how to eat, yourself you are a failure. The only kids that are failures in this when to eat and how to hydrate and how much to hydrate. world are the kids that are afraid to come out to the field of Something as simple as bringing ones own pillow on the road battle and try. The kids that we have are the heroes and they helps with a better night sleep need to be proud of the fact that they have the guts to take the • We hand out a policy sheet at the beginning of the year risk and run in front of coaches, family and peers, no matter which outlines what we expect from not only them but also the result. That takes guts.” their parents. One of the best ideas I have seen came from Everyone who reaches the highest level of their sport – Scott Christianson, the great high school distance coach, from whether it is in high school, college or the pros – has done the Stillwater, Minnesota. Both of my sons ran for Scott and one of hard workouts to get there. These athletes are usually the the things that they came home with was a parent’s guide to most talented and the most genetically gifted. Stillwater Cross Country. It was very well-written, and I have Our job as coaches is to teach young people how to do the used many of his ideas in our program. hundreds of little things well. These are the things that will • One of the best ideas was the rule about staying away from separate the good from the great; from the runner-up to the our team tent for one hour before each race and at least 30 champion, and from the talented athlete to the talented ath- minutes after each race. As I say to my team, “can you imagine lete who goes that little extra distance to ensure a quality per- Tubby Smith letting parents and or fans wander into the locker formance. room right before or immediately after the game?” The same I hope that this article will help you and your athletes goes for cross country and track. There are enough distractions achieve great results, no matter how gifted they may be. on competition day without this sort of thing happening. Gary Wilson served as the head track & field and cross coun- • As mentioned before, we do iron testing at least 4 times per try coach at the University of Minnesota for over 20 years. He year. continues to serve the UMN staff as an assistant coach. • Eat complex carbohydrates within 15-30 minutes of finish-

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NOVEMBER 2010 techniques 49 HIGH SCHOOL FOCUS

GOING THE DISTANCEDISTANCE APH OGR T Y LEE PHO KIRB What coaches need to know about transition phases for long-distance runners BY MIKE ELDER

INTRODUCTION peak season (cross country and track) and will treat indoor The high school distance runner’s annual plan can be more track as an auxiliary season to outdoor track. challenging than that of an elite distance runner. Most athletes are required to peak at least twice, while some, especially in the CROSS COUNTRY – PAST AND PRESENT Northeast, are required to peak during cross country, indoor In the past, cross country was treated as the conditioning, or track, and outdoor track. While some elite athletes only peak endurance phase of an athlete’s track season. It was a time once a year, the trend in recent years has been to cycle on a when distance runners would gather and run or chase over hill four- or five-year plan. For a high school distance runner, the and dale from one church steeple after another church steeple, transition from cross country to track can be a rewarding time with a designated hare or rabbit setting the pace. Today the in their training phase depending on a variety of factors. The elite distance runner competes in our National Championships cross country season represents a period of peak performance; in February in the hopes of qualifying for World therefore the athlete must transition and prepare for a second Championships in March. When thinking about the logic of this peak during outdoor track in May, June or July. However, some training schedule some good can be seen since the elite’s track distance runners may be required to peak during the indoor season concludes in August, followed by transition into base season and therefore require a three-peak season (cross coun- training, or the “endurance” phase. Few elites will again transi- try, indoor and outdoor). In this article, we will assume a two- tion after the cross country National Championship; instead

50 techniques NOVEMBER 2010 they will use that base as a springboard to the outdoor season. er we might argue about the degree to which this is a factor. The high school distance runner is not afforded this luxury and Therefore, if the transitional phase was to incorporate strenuous logical sequence of training. Pity those who are thrust into a activity, other than running, where the entire body could be uti- competitive indoor season. In fact, the opposite can be seen lized and further developed, would this not be as beneficial as with a few programs that today treat cross country as the season the beginning of the endurance phase of the annual training of the year, with the goal of qualifying for a national caliber plan? A better question might be, “How might this activity in the meet. Those programs represent the minority. The majority of long term affect motor neurons and lead to better perform- programs treat cross country and track as two separate seasons, ance?” This is not meant to be a scientifically based article, and thus two peaks per year is what is required. therefore the question really is beyond its scope. However, through personal experience, prolonged training has resulted in PERIODIZATION negative effects and severe breakdown to the immune system As a student of classic periodization who coaches the typical and therefore one could conclude that a change of routine is runner (whose season ends with the state championship, but recommended. What might that “change or routine” entail? also understands the Salazar/Shorter “pyramid” approach in Many coaches advocate a period of “active rest” which may last order to extend the premier athletes’ season into USATF Jr. from seven to 14 days. “Active rest” might be pursued through Nationals), the season follows the usual route from the end of numerous activities such as swimming, biking, and in favorable cross country, followed by the Transitional, Endurance, Pre-com- environments, cross country skiing. These activities continue to petition and Competition phases. With most states ending cross stimulate the aerobic system, while each is considered low country in November, if the athletes’ season was typical, then impact on bones, joints and internal organs. their Endurance phase began in June or early July. By November, and the end of cross country, the athlete is ready for the CONCLUSION Transitional phase, representing a period of “downtime.” Including a transition phase in the annual plan is vital to the rest and recovery of any serious athlete in the quest for continued LEARN-BY-DOING improvement. Transition phases of seven to 14 days are general- Every coach must bring to their coaching philosophy a mod- ly adequate. The coach and the athlete should recognize that icum of personal experience. In my case, it is to a greater degree, certain activities, defined as active rest, are more beneficial than since the success I experienced as a high school runner I have others for maintaining aerobic capacity. Failure to incorporate only been able to truly duplicate once in one runner. However, I the Transitional phase into the annual plan could result in a do not train any of my athletes the same way I trained when I major setback in an athlete’s overall development. was in high school – 100-mile weeks and no downtime between seasons. Beginning my freshman year in high school, until the Mike Elder is the Head Cross Country and Track & Field coach end of junior year in track, I rarely missed a day of running. I as well as Athletic Director at Northland Preparatory Academy in was classic Lydiard; however, I didn’t know it at the time. At the Flagstaff, AZ. end of my junior track season, after running a 4:10.2 mile, I was forced to stop after contracting mononucleosis. When I could get back on my feet, I picked up without skipping a beat. Cross country my senior year started off like gangbusters, but ended with a whimper, and for the first time in my running “life” my coach and I were forced to take a long look at what we could do salvage my senior track season.

THE TRANSITIONAL PHASE It was decided that a physical, as well as a mental break was needed. However, this might have been the result of a negative end to a season – not meeting goals, and the need for time to sit back and evaluate, without beating the proverbial dead horse. Coaches and sports psychologists argue over the term “burnout.” They argue over whether it is physical or mental, or if burnout exists at all. Most now have come to accept that burnout is a real possibility and therefore the source of its mani- festation is now moot. For the high school athlete, the assump- tion exists and therefore should be addressed. Coach Joe Vigil laments that American distance runner’s performance lags behind Africans’ due to cultural differences. From an early age, our African counterparts are engaged in movement, such as walking long distances, sometimes barefoot, whereas American youth are carted around from one activity to another in automo- biles. Often times when American youth are engaged in physical

activity, that activity is highly structured in the most technologi- APH OGR cal of gear. Hence, their physical activity is limited in scope; the T argument follows that if parts of their body are kept immobile, therefore protected, development is artificially impeded. I Y LEE PHO believe that few of us would disagree with this statement howev- KIRB

NOVEMBER 2010 techniques 51 USTFCCCA COACHES HALL OF FAME CLASS OF 2010

CLEVE ABBOT Cleve Abbott was a pioneer of collegiate time national champion, was the first African-American woman to win sports until his death in 1955. He was a suc- Olympic gold, with a high jump record at the 1948 London Games. cessful track & field coach, leading Tuskegee Jackson set the American record of 24.2 in the 200 meters in 1949 and Institute’s women’s squad to 14 AAU national became the first African-American female to coach an Olympic Team. outdoor titles and was the school’s Director Jacket, a 2001 inductee into the USTFCCCA Hall of Fame, led Prairie of Physical Education and Athletics for more View A&M to 10 NAIA national team titles and 22 SWAC league cham- than 30 years. He had coached all the depart- pionships and was also the 1992 U.S. Olympic Team Coach. Lawler, the ment’s intercollegiate teams. After graduating mother of Carl and Carol Lewis, was successful, having tied the from then-South Dakota State College in American 80-meter hurdle mark and setting the Western-hemisphere 1915, Abbott was hired by Tuskegee’s presi- mark of 11.3 seconds. McDaniel, a five-time national high jump cham- dent Booker T. Washington to teach. In 1917, pion, set the world record in the high jump, winning gold at the 1956 he joined the Army, serving with the Melbourne Games. American Expeditionary Forces in France Six of Abbott’s athletes were on U.S. Olympic teams. In addition to during World War I. In 1923, he rejoined coaching, Abbott served on the women’s committee of the AAU and on Tuskegee and founded the Tuskegee Relays the U.S. Olympic Track & Field Committee. As football coach, Abbott and initiated the Women’s Sports Carnival. The Tigerettes won 14 AAU tallied a 202-97-27 coaching record, which included six undefeated National team titles and added 65 individual-event national crowns. seasons and six black college football national championships. Abbott Abbott mentored legends, including Alice Coachman, Nell Jackson, was a founding member of the National Intramural and Recreation Barbara Jacket, Evelyn Lawler and Mildred McDaniel. Coachman, a 25- Sports Association (NIRSA), and is a member of five halls of fame.

JEANETTE BOLDEN With three NCAA and 10 Pac-10 Henderson, a member of the 2004 and 2008 U.S. Olympic gold Conference team titles, Jeanette Bolden has medal-winning 4x400-meter relay teams, was the 2005 NCAA 400- been successful at her alma mater, UCLA meter champion and a nine-time All-American. Johnson won women’s track & field program. She’s guided Olympic silver in the 400-meter hurdles at the 2008 Beijing Games more than 50 sprinters, hurdlers and relay and placed fourth in the same event at the Athens Games in 2004. runners to USTFCCCA All-American status; Johnson won NCAA titles in the 400-meter hurdles in 2003 and 2004 five have won individual national crowns. and was a nine-time Pac-10 Champ. Leach, the 2007 and 2009 400- With an NCAA Outdoor Track & Field meter NCAA Champion, reached the semifinals of the 2007 IAAF Championship team title in 2004, Bolden World Championships and was on the U.S. Junior 4x400 meter relay was the USTFCCCA National Coach of the team that won the 2006 IAAF World Junior Championships. Bolden, Year. The Bruins won the Pac-10 the 2008 U.S. Women’s Olympic Team Coach, was twice an Conference title for the 10th time that year. Olympian, becoming the first head coach in U.S. Olympic history to UCLA has placed in the top three at the have won an Olympic medal as an athlete. In 1984 Bolden won as a NCAA Outdoor Championships 10 times in member of the American 4x100-meter relay squad and was a a 12-year stretch from 1994 to 2005. Bolden fourth-place finisher in the 100 meters. At UCLA, Bolden was a five- has a 73-2 dual-meet coaching record. Bolden has coached some of time All-American, and her 1986 run of 6.54 in the 60-yard dash still the best 400-meter sprinters and hurdlers of the past decade, stands as the co-world record. In addition, Bolden holds all-time including Monique Henderson, Sheena Johnson and Nicole Leach. collegiate bests indoors in the 50 yards and 50 meters.

CHICK HISLOP With 38 years as head track & field and 1984 and 1996, Hislop served as a presenter on the steeplechase to the cross country coach at Weber State International Coaches Convention. In the summer of 1996, he served University, now-retired Chick Hislop still as an Assistant Coach for the U.S. Men’s Track and Field Team at the holds the title as the longest tenured coach in Atlanta Olympic Games overseeing the long-distance runners. the Big Sky Conference in any sport. Leading Under Hislop’s tutelage, 26 Wildcats earned 46 USTFCCCA All- the Wildcats to 21 Big Sky Conference titles, America honors, including Farley Gerber who won the NCAA steeple- including seven in cross country, Hislop also chase crown in 1984 in a then-American record of 8:19.27. Charles earned USTFCCCA National Cross Country Clinger, another of Hislop’s pupils, swept NCAA high jump titles in Coach of the Year honors in 1991 as his men’s 2001 with national titles at both indoor and outdoor championships. squad placed fourth at the NCAA Cross In May of that year, Clinger recorded the year’s best jump by an Country Championships. The Wildcats fin- American with a clearance of 7 feet, 8 1/2 inches(2.35m). ished in the top 20 at the NCAA Cross Hislop is a graduate of Utah State and Weber Junior College. At Country Championships nine times during Weber JC, Hislop was a Junior College All-American in the two-mile his coaching tenure. run. In addition to his coaching duties, Hislop served on the NCAA In addition to these successes in cross Rules Committee for seven years and was the Chair of the Cross country, Hislop is one of the foremost authorities in the United States Country Championships for four years. In 1985, Hislop served as the on steeplechase training and technique. At the Olympic Games in U.S. Sports Ambassador to Colombia.

52 techniques NOVEMBER 2010 L OF FAME CLASS OF 2010

Bert Lyle, an important figure in the early years of women’s col- and Leleith Hodges, a two-time BERT LYLE legiate athletics, was the head track & field coach and athletic Olympian representing Jamaica. director at Texas Woman’s University from 1965 to 1988. A 1994 In 2005, Lyle was presented with USA inductee of the school’s athletics hall of fame, Lyle led the Track & Field’s (USATF) Giegengack Award Pioneers to three AIAW National Championships, including the for outstanding contributions to the devel- first-ever AIAW Championship in 1969, and two U.S. Track & Field opment and success of USA Track & Field, Federation team titles. Lyle’s squads finished in the top three of and the larger community of the sport. the AIAW standings in each of the first seven years of competition, USATF again honored Lyle in 2007 with and during the 15-year history of the AIAW, Texas Woman’s 465 the Heliodoro and Patricia Rico Lifetime total team points was second only to UCLA. Achievement Award. Lyle was the women’s sprint and relay coach for the U.S. Lyle, a U.S. Air Force veteran who Olympic Team at the 1992 Barcelona Games. During his career, served in the Korean War, earned his Lyle also served as the U.S. Olympic Sprint Development bachelor’s degree from Duke University, Committee Chair, the USATF Women’s Elite Sprint Coordinator, his master’s degree from Southern and the USATF Junior Development Committee Chair for sprints. Methodist University, and his Ph.D. from Lyle coached athletes including Louise Ritter, a three-time the University of Texas. Olympic high jumper and gold medalist at the 1988 Seoul Games,

Lynchburg’s Jack Toms, who recently retired as the school’s Division III individual title. JACK TOMS track & field and cross country coach, undoubtedly went out on Add 24 ODAC titles each for indoor and top. By sweeping Old Dominion Athletic Conference (ODAC) outdoor track & field and it is no wonder indoor and outdoor track & field titles in 2010, Toms captured his that the school inducted him into their 47th and 48th league track & field titles and his 61st and 62nd athletics hall of fame in 1988. overall when cross country titles are included. Since 1978, Toms has also served as While coaching at his alma mater for 31 years, Toms produced Lynchburg College’s director of athletics 87 USTFCCCA All-Americans and 12 NCAA Champions. Between where he has led the Hornets’ efforts to 2004 and 2010, Toms’ men’s track & field teams swept conference two ODAC Commissioner’s Cups. indoor and outdoor competitions on six occasions. He coached Altogether, Toms earned 25 USTFCCCA 10 USTFCCCA South/Southeast Regional Athletes of the Year and Regional Coach of the Year nods for cross three USTFCCCA National Athletes of the Year. country and track & field, and in 1995 he Toms’ success was equally impressive in cross country. was named as a recipient of the Walt Lynchburg won 14 ODAC Cross Country titles under Toms and Cormack Award, recognizing the state of made six appearances at the NCAA Cross Country Virginia’s top track & field coach. Toms Championships as a team, four of which came after his squad holds a master’s degree from the University of Virginia and a Ph.D. won NCAA regional titles. In 2009, Ricky Flynn won the NCAA from West Virginia University.

In 41 years of coaching, Doug Watts has guided his Edinboro dedication to the USTFCCCA and Division DOUG WATTS teams to great success in both cross country and track & field. II coaches, as he went beyond the call of Watts, who started Edinboro’s program in 1969, has led the duty toward the advancement of the Running Scots to six national championships in cross country, Association. Watts has served the USTFC- including two NAIA national crowns in the 1970s and NCAA CCA and Division II Coaches in a variety Division II national championships in 1986, 1987, 1988 and 1990. of positions, including as the Vice In five other instances, his men’s cross country team finished as President of the Association, as a member national runner-up. Watts has coached nine individual national of the USTFCCCA Board of Directors, and champions in men’s cross country and track & field and has been as a Division II Law & Legislation member. recognized as the USTFCCCA National Coach of the Year five times. Recently, he helped revamp the Watts’ men’s cross country team owns a current NCAA Division II Association’s bylaws and those of Division record of having qualified 29 consecutive times for the national II following major changes in the structure championships. His women’s cross country team has won the of the Association in 2005. He was a key PSAC title 15 times in 24 seasons and finished in the top 10 in the player in the recent restructuring of nation 11 times. Collectively, Edinboro’s cross country teams Division II within the USTFCCCA. His have experienced 37 consecutive undefeated cross country seasons leadership and expertise have helped ensure the future success of in dual meets and has had a string of 133-straight dual victories. the Association and the sports of cross country and track & At the 2009 USTFCCCA Convention, Watts was awarded the field.Watts is a graduate of the University of Akron, where he also Jimmy Carnes Distinguished Service Award for years of service and served as an assistant coach before coming to Edinboro.

NOVEMBER 2010 techniques 53 THE BOWERMAN FINALIST 2010

ASHTON EATON – UNIVERSITY OF OREGON his third-consecutive NCAA decathlon crown, scoring a champi- During the 2010 indoor season, Ashton onships and personal record 8,457 points, a margin of victory of Eaton not only won the NCAA heptathlon 656 points. Eaton became the first in collegiate history to win title for the second-straight year, but he did three-straight decathlons. His championship performance it with a world-record performance of resulted in an all-time collegiate best 4,500 points on day one 6,499 points. Eaton reset what was Dan and came within eight points of the overall collegiate record. O’Brien’s 1993 record of 6,476 with five new Eaton scored 8,000 points or more in three separate competi- personal best performances in the seven- tions during the outdoor season, extending his tally of 8000 plus event competition. Earlier in the year, performances to 10. Eaton also claimed the Texas Relays and Eaton bettered the existing collegiate Pac-10 Combined Event Championships in 2010. Additionally, record with a 6,256 point performance, improving each of his Eaton won PAC 10 titles in the 110-meter hurdles and long jump, marks from his collegiate record performance en route to setting along with a runner-up performance in the 100-meter dash. His the world record. At the MPSF Championships in Seattle, Eaton 26’ 4” performance in the long jump earned him a spot in the claimed individual scoring positions in the pole vault (fourth) and finals at the NCAA Outdoor Championships. Eaton was named as a member of the Ducks’ 4x400 meter relay team (second). He USTFCCCA Co-National Outdoor Field Athlete of the Year Pac-10 was voted the USTFCCCA Indoor National Field Athlete of the Year. Co-Men’s Field Athlete of the Year. The Outdoor season brought continued success as Eaton won

ANDREW WHEATING – UNIVERSITY OF OREGON four races in four days to capture national crowns in the 800 and The indoor season saw Andrew 1500 meters, an accomplishment matched only four other times in Wheating lead the Oregon Ducks to their the 89-year history of the NCAA Championships and for the first second straight NCAA championship in time since 1984. His 1:45.69 performance in the 800 saw him cover the Distance Medley Relay with an out- the final 200 meters in 26.20 seconds. Wheating’s 3:47.94 run in the standing anchor 1600 meter split of 1500-meter final lead a 1-2-3 finish for the Ducks in that race, a 4:01.23. Wheating claimed runner-up first such sweep in the history of the event. Wheating would finish (1:48.40) in the 800 meters at that same the season with the second-fastest collegiate time in the 800 championship. Wheating started his (1:45.69) and the best collegiate time of 2010 in the 1500 (3:37.52). indoor season in mid February with the Wheating won his third straight Pac-10 title at 800 meters, becom- best collegiate mark of the season of 1:46.36 at the Husky Classic in ing the first to win three-straight conference titles in the event Seattle. He followed that performance with a MPSF since Oregon’s David Mack did it in 1980-82. Wheating opened the Championships mile crown, clocking a superb 3:58.20. Wheating season at the Penn Relays, where he anchored Oregon to a win in was named the USTFCCCA West Region Indoor Track Athlete of the distance medley relay (9:30.69) and a second place finish in the the Year. 4x800 meter relay (7:15.55). He was named the USTFCCCA The outdoor season resulted in an explosion of great perform- National Outdoor Track Athlete of the Year and the Pac-10 Men’s ances by Wheating. At the NCAA Championships, Wheating ran Track Athlete of the year.

RYAN WHITING – ARIZONA STATE UNIVERSITY the fifth and sixth national titles of his career, his second-consec- Whiting’s dominance in 2010 began utive outdoor shot put crown and his first discus title. indoors with his third consecutive NCAA Whiting won the shot put with the third-best throw in the Championship in the shot put with a toss world in 2010 of 72-1 (21.97m). This performance equaled the of 70-7 1/4” (21.52m). That victory not second-best collegiate mark all-time, missing the collegiate record only kept him undefeated against colle- by a mere three centimeters. Whiting eclipsed the 70 foot barrier giate competitors, it made him the third eight times in 2010 (10 times in his career) the most ever for a col- man all-time to win the shot put in three legian. Whiting’s discus title put him into an elite group of only 11 consecutive NCAA indoor meets and the men that have swept both events in the same NCAA first to do so in 35 years. Whiting followed Championship meet. The school record holder in both events, his NCAA title with a runner up finish at the USA Track & Field Whiting also swept both throws at the Pac-10 Conference Indoor Championships, earning him a spot on the U.S. World Championships. The USTFCCCA Co-National Field Athlete of the Championships team. His NCAA Championship winning mark Year for Outdoor Track & Field, Whiting was also named the Pac- ranked third best in the world at the conclusion of the 2010 indoor 10 Scholar-Athlete of the Year for men’s track & field, an ESPN the season. Magazine Academic All-District VIII First Team honoree and the Whiting capped his collegiate career with a sweep of the shot Pac-10 Tom Hansen Conference Medal of Honor winner. put and discus at the NCAA Outdoor Championships to record

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QUEEN HARRISON – VIRGINIA TECH UNIVERSITY the same championship. She captured Queen Harrison captured Virginia Tech’s first individual the 100 meter hurdles title with a time national title in women’s track & field when she claimed the of 12.67 seconds, after winning the 400 2010 NCAA indoor championship in the 60-meter hurdles with meter hurdles earlier in the champi- a time of 7.95 seconds. She set a personal, school and ACC onship with a school record time of meet record with a 2010 collegiate-leading winning effort of 54.55 seconds. She broke the school 7.94 seconds in the 60-meter hurdles. Harrison also broke the record in the 100 meter hurdles, clock- school record in the 400-meter dash on three different occa- ing a 2010 collegiate-leading 12.61 sec- sions during the season, the best of which was in 53.06 seconds en route to the Penn Relays cham- onds that she ran while claiming the ACC title in the event. She pionship. She also won the ACC crowns was undefeated in 60-meter hurdle competition in 2010 and in the 100 meter and 400 meter hurdles named ACC Performer of the Week twice during indoor cam- and was named ACC Women’s Track MVP for the outdoor sea- paign. Harrison was named the USTFCCCA Southeast Region son and the Penn Relays Women’s Individual Athlete of the Track Athlete of the Year. The outdoor season saw continued Meet. She was named the USTFCCCA Southeast Region Track success for Harrison. She became the first female in NCAA his- Athlete of the Year. tory to win both the 100 and 400 meter hurdle national titles in

LISA KOLL – IOWA STATE UNIVERSITY 30-second victory and the third- Koll won her first NCAA indoor crown with a 15:39.65 run at fastest time recorded by a collegian. 5000 meters, a margin of victory of more than 10 seconds. She Koll opened the season with a colle- nearly pulled off the NCAA distance double, finishing second in giate record clocking of 31:18.07 in the 3000 meters by 12 hundredths of a second with a time of the 10,000 meters at the Stanford 8:57.52. Koll claimed double Big 12 championship titles and dou- Invitational. In May, Koll posted a ble collegiate-best marks of the season at the conference meet in 15:17.76 collegiate-leading time over Ames. Koll’s marks at the Big 12 championship meet makes her 5000 meters in placing fourth overall the fifth-best collegiate performer all-time in the 5000 meters (first collegiate athlete) at the Payton and sixth-best all-time in the 3000 meters. Koll was named the Jordan Cardinal Invitational. She USTFCCCA Midwest Track Athlete of the Year. anchored the ISU Distance Medley Relay team to a Drake Relays The outdoor season brought continued success for Koll. She title with a 4:31.8 1600 meter split. Koll claimed Big 12 titles in swept the NCAA crowns in the 5000 and 10,000 meters becoming both the 5000 and 10,000 meters and reset the 5000 meet record only the fourth female in NCAA history to manage the long dis- with a 15:22.42 clocking. Koll was voted the USTFCCCA National tance double. Koll’s 10-kilometer victory was her second in the Track Athlete of the Year and was a finalist for Honda-Broderick event and her 32:49 performance that day was good enough for a Cup representing the sport of track & field. 20 second victory. Her 15:23.80 performance in the 5000 was a

BLESSING OKAGBARE – UNIVERSITY OF TEXAS EL PASO jump and the 100 meters, becoming The 2010 indoor season saw Blessing Okagbare claim NCAA the first woman in NCAA history to titles in both the long jump and 60 meters. In the long jump, pull off that double at the national Okagbare notched a meet and personal best mark of 22’ 6 1/2” outdoor meet. Her time of 11.21 sec- (6.87 meters). She also finished the season with the third-best long onds in the semifinal of the NCAA jump performance in the world. Her 7.18-second time in the 60 championship meet was wind legal meters at the NCAA meet equaled her own 2010 collegiate and season best in the 100 and her wind- personal best. Okagbare claimed titles in the 60 meters, 200 aided 10.98 in the finals was the all meters, triple and long jump at the Conference USA conditions collegiate-leading mark Championships to earn the Performance of the Meet and High of 2010. Point Scorer of the Meet honors (40 points). She set new meet Okagbare turned in a season’s collegiate best mark of 22 feet and record in the triple jump and school and meet records in the 60 7 inches (6.88 meters) in winning the Texas Relays, a mark that meters at the C-USA championships. She was named C-USA was also a meet record. She won the 100 meters and long jump at Athlete of the Week three times during the season and went unde- the Conference USA championship and was honored as the feated in all events contested during the 2010 indoor season. Conference USA Track & Field Athlete of the Year as well as the C- Okagbare was voted the USTFCCCA National Field Athlete of the USA Championships Performance of the Meet and High Point Year as well as the USTFCCCA Mountain Region Track Athlete of Scorer of the Meet. Okagbare was voted the USTFCCCA Mountain the Year and Conference USA Track & Field Athlete of the Year. Region Female Track Athlete of the Year and named a finalist for The outdoor season saw Okabare win NCAA titles in the long the Honda Sports Track and Field Woman of the Year Award.

NOVEMBER 2010 techniques 55 10 SPOT 10 “DON’TS” YOU NEED TO KNOW ABOUT HYDRATION BYJAMES A. PETERSON, PH.D., FACSM

1. DON’T BE AVERAGE. Research suggests that the average person does not consume enough fluids to be adequately hydrated. In fact, even athletes who exercise regularly often aren’t properly hydrated before they work out, a situation that exacerbates their exposure to the health risks associated with dehydration.

2. DON’T IGNORE THE ODDS. The potential consequences for exercisers of being inadequately hydrated run the gamut from not- all-that-important to extremely serious. On the relatively less- weighty side are a diminished level of performance, a height- ened level of muscular fatigue, and a loss of coordination. On the 7. DON’T LET THE BOTTLE GET YOU DOWN. much more grave end of the continuum is an elevated risk of From a hydration standpoint, heat exhaustion and heat stroke. it is important to keep in mind that alcoholic drinks are diuret- ics. Given the fact that consuming such drinks can cause you to 3. DON’T FAIL TO BE PREPARED. Physically active people can under- lose fluid through urination (in one end, out the other) almost as take several steps to ensure that they are properly hydrated. For fast as you drink them, it is a good idea to either avoid alcoholic example, ACSM recommends that individuals drink at least 16 beverages altogether when trying to hydrate or plan to match ounces of fluid approximately two hours before they exercise. every glass of them you drink with the downing of a comparable During exercise, at least a half-cup of fluid should be consumed amount of water. every 15 minutes. Following physical activity, individuals should 8. DON’T OVERFILL THE TANK. drink about 16 ounces of fluid for every pound of weight they Drinking too much water can also cause lost while exercising. serious problems for exercisers, as can drinking too little. Consuming an excessive amount of fluid can lead to a condition 4. DON’T OVERLOOK THE SIGNS. A number of indicators suggest the known as hyponatremia, which results when the level of salt in onset of dehydration. Among the more common signs in this the blood is unduly low. The consequences of having this condi- regard are muscle cramps, muscle fatigue, diminished perform- tion can be life-threatening in some situations. ance, headaches, loss of coordination, inability to pay attention, 9. DON’T BUY THE SMALLER-SIZED CLOTHES JUST YET. and dizziness. A much more serious hydration-related sign is Water loss should when a person stops perspiring – which may be an indication of not be confused with fat loss. Too many individuals mistake the a heat injury. relatively substantial loss of weight that often occurs during an exercise session as fat loss. Unfortunately, it’s fluid lost from 5. DON’T RELY ON A SENSE OF THIRST. While it seems entirely logical sweating – not fat expended while exercising. Individuals will that if your body needs water, you’ll be thirsty, the reality is replenish the loss of fluid as soon as they drink fluids again. something else. By the time you feel thirsty, your body has 10. DON’T FORGET TO REMEMBER. already begun to dehydrate. Proper hydration is not only an issue for serious exercisers, it’s a concern for every athlete. As such, all 6. DON’T BELIEVE ALL OF THE HYPE. The number of possible options individuals should pay attention to their fluid intake throughout targeted at people who want to address their fluid needs seems the course of the day, starting with drinking a glass of water when virtually endless. Regardless of whether the fluid is augmented they first wake up and continuing with taking sips of water with electrolytes, vitamins, carbohydrates, sodium, caffeine or throughout the day. In other words, people need to remember to just plain flavor, each of the these choices is typically touted as make proper hydration a habit that they practice daily. the “best” way to deal with hydration. Truth be known, unless the bout of exercise is going to exceed an hour in duration, water James A. Peterson, Ph.D., FACSM, is a freelance writer and consultant is the recommended fluid of most registered dietitians (a group in sports medicine. From 1990 until 1995, Dr. Peterson was director of that constitutes the most-informed source of sound information sports medicine with StairMaster. Until that time, he was professor of on all things nutrition). physical education at the United States Military Academy.

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