TRACK COACH 2016 / ISSUE 217

TRACK COACH Fall 2016 I 217

The official technical From The editor: Why We Do What We Do . . . . . 6906 publication of USA Track & Field an “old school” approach to strength training for middle distance and distance runners . . . . . 6907 interview with vaughn nembhard . . . . . 6913 flexibility: does stretching help? . . . . . 6919 running around the menstrual cycle . . . . . 6925 usatf coaching education schools . . . . . 6932 track from the editor coach russ ebbets formerly track technique

217 I Fall 2016 WHY WE DO WHAT WE DO

The official technical publication of USA Track & Field

ED FOX...... Publisher Why do we do what we do? It’s either a poorly worded question or RUSS EBBETS...... Editor a moment of introspection. One way or the other it might cause a TERESA TAM...... Production & Design moment of pause to figure out—why we do what we do. FRED WILT...... Founding Editor At its core coaching is the effort to help people. This is a form of service where guidance and knowledge are passed along to help one achieve PUBLICATION aspirations and goals but also understanding and self-satisfaction. Some even achieve fame and fortune but for the vast majority athletic careers Track Coach is published quarterly by can be summed up with a mark or time and a short list of life lessons. Track & Field News, One of the downsides for the three-season coach is that there is rarely the 2570 W. El Camino Real, #220, downtime needed for moments of introspection. It’s always about today’s Mountain View, CA 94040 USA. practice, the meet this weekend or preparation for next season. It becomes The Winter 2017 issue (No. 218) tough to appreciate the beauty of the forest when all you can see is trees. of Track Coach will be e-mailed to subscribers by January 2, 2017. Some institutions wisely offer their educators occasional sabbaticals where one can take some time off to recharge. It might entail travel, meeting new SUBSCRIPTIONS people or even writing a book. A sabbatical offers the chance to wander or wonder or a little of both. $20.00 per year, U.S. or foreign. Track Coach became a digital-only Will Freeman, long-time coach at Grinnell College and former head of USATF’s publication in 2015. Coaching Education, did all three. He took some time off, bought a motorcycle and hit the road to ponder the mysteries of his life and the universe. His book, BACK ISSUES OF The Quest: On the Path to Knowledge and Wisdom is the result of a 10-year TRACK COACH journey of self-discovery that included chance meetings with men and women, Many back issues of Track Technique/ quasi-mythical characters and even a plucky kangaroo that combined to lead Track Coach, #92-208, are available to the crystallization of Will’s convictions and the courage to actively pursue and singly at $5.50 (U.S. delivery)/ ultimately trust the results. $9.50 (foreign delivery) each post- paid. No issues previous Introspection offers the chance to examine the why’s of how you’ve gotten what to #111 are available. you’ve got, review one’s good fortune, missteps or false starts and digest the lessons learned from each. To order, send your check to

Track Coach What did Will learn? It is safe to say it never gets easy. Probably his most lasting 2570 W El Camino Real, take-away is that it solidified his fundamental principles and values that have made Suite 220, him a successful coach, teacher, father and husband. Mountain View, CA 94040

continued on page 6912

TRACK COACH — 6906 AN “OLD SCHOOL” APPROACH TO STRENGTH TRAINING FOR MIDDLE DISTANCE AND DISTANCE RUNNERS

Peripheral Heart Action Training? What’s that? Coach Steadman explains this strength training system and offers a circuit of 11 exercise stations for middle and long distance runners.

By MONTY STEADMAN

INTRODUCTION opinions about how this strength types of programs best meet the training should be conducted. specific needs of a particular team In any discussion of middle distance Should this strength training consist or squad and its individual athletes. and distance training the subject of body weight exercises such as of strength training sooner or later push-ups, bar work, core exercises, This article is the description of a will come up. Almost all coaches plyometric training, etc., or should it strength training program that was and experts agree that some type include actual weight training, or a developed from various previously of strength training other than run- combination of some or all of these existing systems and tailored to ning should supplement the running methods? If the choice is weight meet the strength training needs training. Injury prevention due to im- training, what types of lifts, number of middle distance and distance proved muscle and tendon strength, of sets, number of repetitions, and runners at the high school and improved posture, improved core amount of weight lifted should be community college level. Most strength, general greater overall incorporated into a strength training coaches, to meet specific program fitness, and improved muscular program? needs, “borrow” and then modify efficiency are a few of the benefits ideas and workouts from other attributed to strength training. There is a lot of information from coaches and experts. The strength various sources concerning strength training program discussed here is The disagreements among coaches training. The problem for each coach a combination of “borrowed” ideas, as well as some experts come from is determining which of the various concepts and procedures.

TRACK COACH — 6907 runners. In the spring the weight the circuit from station to station PROGRAM NEEDS room was also full of sprinters, on signals with time for rest and hurdlers, jumpers, and throw- recovery built into the time allotted As a high school cross country ers. The program had to be at each station. and track & field coach wanting conducted in a specific area of to the do the best for the middle the weight room that kept the distance and long distance runners middle distance and distance One of the results on our team, I felt that there were runners out of the way of the of training with some specific areas of need to be other athletes. weights is muscular addressed when constructing a soreness as well as strength training program. • Cardio component: Although the muscular tightness goal of strength training with • Weight Training only: Since weights is primarily muscular body weight exercises, core strength, I wanted muscular We set up a circuit, put the athletes training, and plyometric drills endurance and cardio fitness through that circuit, and the whole were a part of the team’s daily to have a place in this training. process worked all right, but I was warm-up sequence already, any not happy with it. There was still weight training program did not • Reduction of localized and too much down time for the ath- need to include those features general muscular post-workout letes. Some were challenged by already present in the warm-up soreness and tightness: One the workout and some found it too sequence. of the results of training with easy. I was searching for a better weights is muscular soreness as and more efficient way of strength • Limited time: Because cross well as muscular tightness for a training. Then while attending a country and track & field prac- day or two after a hard workout. track & field coaches’ clinic I heard tices lasted for about two and I did not want to sacrifice any a speaker who changed my ideas a half hours a day for middle running workout quality because concerning strength training circuits distance and distance runners, athletes were sore, stiff, or tired for middle distance and distance along with some time spent on the day after being in the weight runners. drills, most of the practice time room. was spent on running workouts. PRERIPHERAL HEART There were only small segments • Individualization of training ACTION TRAINING of time that could be spent in poundages: Every athlete is an the weight room doing strength individual with different capaci- The speaker at the clinic was the training. The system had to al- ties for work. I did not have a late great Chuck Coker, former cross low no time for middle distance “one size fits all” program for country and track & field coach at and distance runners standing running workouts, so I did not Occidental College and, after leav- around the weight room doing want all of the athletes lifting ing Occidental in1961, executive in nothing while waiting to lift. the same weight per exercise in a company that produced a variable These runners had to be able the weight room. We needed a resistance weight machine. He was to get into the weight room and program that could be adjusted speaking about a workout that could complete a workout within a for individual differences. be performed on his weight machine short period of time. called Peripheral Heart Action Train- The first three program needs listed: ing (PHA Training.) PHA Training • Medium to large groups in a weight training only, limited time, and was a system of strength training limited space: The weight room limited space, were easily met by developed by Dr. Arthur Steinhaus at the school was on the small developing a traditional circuit train- in the 1940’s. This system was used side and usually full of various ing program. A small area of the by a few body builders in the 1950’s. athletes. In the fall, football weight room could be set up for Although Coach Coker was indi- players and pre-season winter circuit training with a station for each rectly promoting his weight machine, sports athletes were working required exercise. The athletes in the PHA concepts that he spoke alongside the cross country pairs or groups could move through of made sense to me and opened

TRACK COACH — 6908 up some possibilities for change in • At each station on the weight running performances were greatly our middle distance and distance machine circuit the athlete could improved due to the PHA Training runners’ strength training program. immediately change the weight program. He believed his program While Coach Coker offered very setting to meet his or her needs. would develop and increase gen- little research data, he presented a There was no need to stop and eral muscular strength while at the lot of empirical evidence concerning set up bars or dumbbells. This same time improve cardiovascular his system, the basic structure of allowed the athlete to finish one efficiency. He especially felt that PHA. This is how he explained his exercise and then move imme- his system aided middle distance system as I remember it: diately to the next exercise with and distance runners. After hearing almost no rest. Coach Coker’s presentation and • During a PHA exercise session asking a few pertinent questions, blood flow is directed to the • During a circuit (a series of I headed home armed with new various extremities of the body exercises) the athlete’s heart knowledge concerning strength in an alternating fashion. There rate would remain at a high training. It was with this knowledge would be an exercise using the level, but due to alternation of that I constructed the PHA circuit legs and lower body, followed exercised muscle groups dur- training program that I used for the by an exercise using the arms ing the circuit localized muscle rest of my coaching career, as a high and upper body, and then fol- fatigue was held to a minimum school coach in the 80’s and 90’s lowed by an exercise using the because each exercised muscle and then as a California Community large muscles of the trunk. Then group would recover while the College assistant coach in 2000’s that alternating exercise pattern next muscle group was being and again in the 2010’s. would be repeated. This estab- exercised. lished pattern alternating lower body, upper body, lower body, • At the end of each circuit around Coker believed his and upper body exercises was the weight machine a rest inter- program would the basis for PHA Training. All val was taken during which the develop and exercises involved large muscle athlete’s heart rate would again increase general groups, and these exercises become normalized. muscular strength were performed in an exercise while at the same circuit. There were no special- • The number of repetitions per time improve cardio- ized or small muscle exercises. exercise was 10 for the upper vascular efficiency body exercise stations and 15 • Each exercise would be fol- for the lower body and trunk lowed immediately by the next exercise stations. The number of I did not abandon the body weight, exercise with no rest or recovery circuits could vary from three to core, and plyometric exercises that between the exercises in the five circuits in a single session my athletes performed during work- circuit. Recovery would occur depending on each athlete’s outs. I just added PHA Training to in the exercised muscle group fitness level and conditioning what we were already doing. Using while the next muscle group needs. a PHA Training circuit, my athletes was being exercised. appeared to develop and improve • The amount of weight lifted at general muscular strength, overall • Large quantities of needed each station was adjusted to fitness, as well as maintain aerobic blood were shunted throughout meet each individual athlete’s fitness in the weight room while the body with each change of ability to perform the ten or away from the track and running exercised muscle groups, al- fifteen repetitions with some trails. This PHA Training program lowing the previously exercised stress but without “burning out” was not a substitute for running, but muscle group to recover while before completing the task at rather, it was an addition to the run- the next group was being exer- each station. ning program. As with Coach Coker, cised, thus reducing lactic acid my evidence is empirical, based on buildup within each previously Coach Coker claimed through most- my observations of athletes not us- exercised muscle group. ly empirical evidence, that athletes’ ing the program and then using the

TRACK COACH — 6909 program. Being a busy coach and variable resistance machine is ercise should not be performed teacher, observation was all that I the most desirable although a in the traditional way, with the had time for. Below is a description standard bench press bench bar on the shoulders behind the of the PHA Training program that and bar can be used. neck, but rather with the bar I have used extensively with my hanging from the straight arms middle distance and long distance 4. Calf Raises x 15 reps. (Lower in front of the shins and thighs. runners. body strength) If no machine is available, the athlete can use a 11. Hanging Bent-Knee Lifts x 15 THE SET-UP barbell placed on the shoulders reps. (Lower body strength) This with toes placed on a 2”/4” piece exercise is performed with the Coaches must use and adapt local of wood to provide forefoot foot athlete hanging from a chin-up facilities for this PHA circuit. Where elevation. bar. As the athlete improves in variable resistance machines are strength, the exercise can be available, these machines should 5. Seated Rowing with Bent Knees performed with various ankle be utilized. Free weight stations x 10 reps. (Upper body strength) weights can be set up for exercises that If no machine is available, Bent cannot be performed with weight Rowing with a barbell can be 12. Jog/Run 400 to 500 meters after machines. Eleven stations should substituted. each circuit (Recovery time) At be set up with a numbered poster the completion of each circuit, listing each designated exercise and 6. Leg Extensions x 15 reps. the athlete, depending on fit- its number of repetitions attached (Lower body strength) This ness level, runs or jogs 400 to to each station. The stations and station should utilize some sort 500 meters before repeating exercises are as follows: of leg extension machine. A the next circuit or ending the variable weight machine is the workout. (Based on individual 1. Incline Sit-Ups x 15 reps. (Trunk/ most desirable. fitness goals and needs, the core strength) This station recovery run can be longer than should consist of an incline sit- 7. Seated Overhead Press x 10 500 Meters.) up bench at a medium setting. reps. (Upper body strength) If Several additional 5,10, 15, and no machine is available, athletes It is important that all exercises 25 lb. plates or dumbbells can can perform the exercise sitting should be performed in an order be provided for those athletes on a bench with a barbell. that alternates trunk, upper, and who are not challenged by the lower body exercises similar to the medium setting and need ad- 8. Leg Press x 15 reps. (Lower order presented above. Guidelines: ditional resistance to stress their body strength) This station trunk and core muscles. should utilize some sort of • With the exception of Sit-Ups, leg press machine. A variable Good Mornings, and Hanging 2. Double Leg Curl x 15 reps. weight machine is the most Bent-Knee Lifts, all exercises if (Lower body strength) This desirable. If no machine is avail- possible should be performed on station should utilize some sort able the athlete can perform Half variable resistance machines so of leg curl machine. A variable Squats with a barbell. that the athlete can move quickly resistance machine is the most from exercise to exercise and be desirable. During the recovery 9. Pull-Downs with a Shoulder able to set each exercise weight movement of each repetition of Width Grip x 10 reps. (Upper with a minimum break between this exercise, the athlete should body strength) If no machine is exercises. There should be no concentrate on slowly lower- available the athlete can perform rest periods between exercises. ing the weight thus creating a Pull-Ups on a chin-up bar. The recovery occurs during the stressed concentric contraction jog/run between circuits. of the hamstring muscle group. 10. Good Mornings x 15 reps. (Trunk/core strength) This exer- • The first week that the beginning 3. Chest or Bench Press x 10 cise must be performed with free athlete performs this workout, reps. (Upper body strength) A weights. Please note: This ex- only one circuit should be per-

TRACK COACH — 6910 formed. Each week a circuit team or in middle distance and into two or even three sub-groups. should be added, until by third distance runner’s event group While one sub-group is performing week the athlete is performing should be performing this work- the circuit, the other sub-group/s three circuits. (For athletes out at least twice per week dur- can be doing some sort of running performing daily full running ing pre-season as well as during or drill work near the weight training workouts, no more than three the competitive season. The facility. Since this workout usually circuits should be performed in positive effects of this workout takes about 20 to 25 minutes or a session.) on strength and fitness begin less to complete 3 circuits, when to diminish rather quickly after the first sub-group has finished, that • The starting weights for each more than a seven to ten day sub-group can run or drill while the exercise should be light enough respite, so this workout should second or third sub-group comes so that the athlete can per- not be eliminated for more than in to perform the circuit. A creative form the 10 or 15 repetitions seven to ten days before it is coach can find ways to accom- with medium stress. Weight resumed. modate large team groups during increases should be based on this workout. the individual athlete’s ability to perform each exercise with because of the For stations where free weights must decreasing stress. As stress individualized nature be used, three bar bells of different decreases, the exercise weight of the work station weights can be set up at the station. can be increased. There is no loads, various When the athlete reaches that sta- hard and fast rule here. athletes while doing tion, he or she can select the bar the same workout which is weighted closest to the • This is a cardio as well as could progress at athlete’s needs. With pre-set bars, strength workout, so cardio their own rates there is no time wasted adding or responses should be monitored subtracting weight from those bars. frequently. If an athlete’s HR is above 120b/130bpm after the • During the championship part CONCLUSION recovery jog, rest should be of the season the workout fre- taken until the HR returns to quency can be reduced to once Because of the nature of the work- 120/130bpm or less. If contin- per week for maintenance and out, as well as its unique logistics, ued cardio stress occurs after then eliminated in the week(s) I was able to handle large groups the recovery run, the amount before the final major meets. or small groups of athletes with of weight lifted at each station equal efficiency and effectiveness. should be reduced. LOGISTICS This workout met all of the program needs discussed at the beginning • This is a “recovery day” work- This PHA Training circuit set-up of this article. out and should be performed can handle up to 25 athletes at after running workouts have a time. If the athletes in a group In my years of coaching at various been completed, never before line up in front of Station 1, they levels, I have found this workout to running workouts, and usually can continually move through the be very effective in improving the not on hard running days or circuit following each other. As an basic strength and cardio fitness days before competition. This athlete completes an exercise the of my athletes with minimum side workout can be performed on next athlete can move up into that effects the following day. I actually competition days after competi- station. In this manner athletes can found that because of the contin- tion has been completed, if the continually move from station to ued high cardio response during athlete is up to it. Warm-down station, complete the recovery run the alternating muscle group work, type running can and should be and then start the circuit over. this workout appeared to enhance performed at the conclusion of recovery due to minimal lactic acid this circuit training. With groups of athletes larger than accumulation in each exercised 25, the squad or group can be split muscle group during a complete • Every athlete on a cross country circuit. I observed a minimum of

TRACK COACH — 6911 soreness and stiffness in my ath- my athletes perform better in work- REFERENCES letes the day after they performed outs and races when regularly this workout. completing this workout than when BrainGym Turkiye(beta) (2013) “Peripheral Heart Action Training” Retrieved from braingymtur- they did not regularly complete it. kiye.com/?p=210 Also, because of the individualized Also, when my athletes moved onto Cross Country, AAF/CIF Coaching Program. (1994). Los Angles: Health for Life, pp116-117 nature of the work station loads, vari- other higher levels of competition Kravitiz, Len PhD (2015) “Peripheral Heart Action ous athletes while doing the same they would return to ask me for Training: What’s Old Is New Again” Retrieved fomwww.unm.edu/~lkravitiz/Article%20folder/ workout could progress at their own printouts of this workout so that they Peripheral Heart Action.html Tigers, Occidental College Men’s Track & Field rates. While I have no statistical could continue to use it. They felt (2016) “Chuck Coker, Coach” Retrieved from- evidence to support these claims, that doing this workout helped them www.oxyathletics.com/sports/mtrack/Hallof I have reached these conclusions perform better in running workouts Fame/coaches through careful observation. and races and, also, better recover Monty Steadman was a California from hard races and workouts. high school cross country and While empirical evidence may not track & field coach for 38 years, be as valid as statistical evidence, Although some may consider this and after retirement assisted at many coaches must rely on em- PHA Training circuit “old school”, the California Community Col- pirical evidence when constructing it might be worth trying out for a lege level another six years. He training programs. I have observed season. is the author of Coaches Guide To Cross Country and Track And Field Training Cycles, Coaches From the Editor Choice, 2015. Continued from page 6906

The ideal condition For the USA there were a few Would be that we should surprises with the emergence be right by instinct; of new talents that bode well But since we are likely for the future of the sport. Of to go astray, particular note were U.S. perfor- The reasonable thing is mances in areas where we have to learn from those not been particularly strong who can teach. such as the women’s shot, the -Sophocles steeplechase, 1500m and the triple jump. For the veterans for We can learn through trial and whom Rio will be the “last time error or find role models and ‘round” a sincere thank you for mentors who, as they can, the great memories. and as we’ll let them, enlighten our chosen path resulting in a It is safe to say Usain Bolt is a deeper understanding of the once-in-a-lifetime athlete with “why.” his completed triple-triple, the culmination of a great program. On a different note—congratula- In this issue Vaughan Nemb- tions to the Rio Olympians, their hard, a former Jamaican athlete coaches and support staffs. In and current coach, sheds some spite of all the drama before the light on the Jamaican program Games from a spectator’s point that produced 11 track & field of view it was a great show. medals in Rio, third only to Kenya and the United States.

TRACK COACH — 6912 interview with vaughAn nembhard (August 2016)

Vaughan Nembhard is the head track coach at Westminster Academy, Fort Lauderdale, Florida. He is also adjunct professor in the school of business at St. Thomas University, Miami Gardens, Florida. As an athlete, he competed for his Jamaican prep team, Calabar High School, participating with the 3-time Boys Champs title team in 1988, ’89, and ’90, as a 400m runner and hurdler. At Florida International University, he was a three-time conference champion in the hurdles and competed later with the New York Pioneer Club 1998-2001. Editor Russ Ebbets ran into Coach Nembhard at a USATF Coaching Education course and thought our readers would find Nembhard’s thoughts on Jamaican track & field of interest.

By russ ebbets

1. Tell us some things about 2. Who was Herb McKenley and field really had in changing their Jamaica—population, size of the what did he mean to Jamaican lives for the better. country, and so on. track & field? Herb, by the way, was a silver Jamaica is an island nation in the Honorable Herb McKenley was my medalist in the 100 and 400 at the Caribbean with a population of just high school coach. He meant many 1952 Olympics, and gold medalist under 3 million people, just about things to different people but in in the 4x400, with the fastest relay the number of people residing in the essence he guided many youth to leg ever at the time: 44.6. He also State of Nevada. The former British realize their full potential. He actu- set three world records in the 440. colony gained its independence in ally brought a group of Kingston 1962, adopting its own flag—green College athletes to the Penn Relay 3. Is there a coaching philoso- black and gold—to represent its Carnival, the first ever Jamaican phy that permeates the sport in people, the lush vegetation, and High School team at Penn. If you Jamaica? the golden sun. The Jamaican know the history and rivalry between motto is Out of Many One People, Kingston College and Calabar it just I don’t know that Jamaica has a and Jamaica is famous for its Blue shows how huge his heart was. philosophy as it relates to coach- Mountain Peak coffee and its many Herb showed many kids and their ing because there seems to be a rivers—most famous is Ocho Rios. parents the potential that track and lot of coaching geared around high

TRACK COACH — 6913 school development. The club scene Jamaica development system basi- is still relatively new and sits in an cally boils down to “cream rising to infantile stage though we do have the top.” The physically and mentally the Racers and MVP clubs with the stronger athletes are pulled into the likes of Olympic Stars. Each club next level of development. Puma’s seems to have their own route to investment a few years ago has success but as a nation I can’t say helped with developing talent that that I can pinpoint that there is a would have in other years disap- permeating philosophy which our peared or be lost to some other coaches go by more than to win system, be it a professional career or Boys and Girls Champs. college. Private companies are now investing in the top youth athletes as 4. Daley Thompson, Ben John- they leave the high school system, son, Sanya Richards-Ross and following suit of the success of Puma Sandra Farmer-Patrick all emi- with Usain Bolt. Before Bolt there grated from Jamaica and had was Michael McDonald who stayed great careers. What do you see home and represented Jamaica in as the cause of this talent drain the 400 and 4x400 in the Atlanta that has gone on for decades? and Sydney Olympics of 1996 and 2000 respectively. That was kind of Professional and scholastic oppor- the beginning of the home-grown tunities have been the two main athlete’s talent development. I spoke contributing factors to the talent with Davian Clarke, NCAA Cham- drain. As close as 20 years ago, pion 400m and Olympic medalist, many athletes saw track & field who stated, “I look back and the as their first chance to travel, a vi- Sandra Farmer-Patrick main reason I was successful in able option of getting an education track was due to personal private introduced to a sports day filled and forging a professional career, sponsors who provided me with with mainly athletics events. This because Jamaica simply did not all I needed to rise to the top and happens at every level, then you have a system after the high school separate myself from others while will find more serious competition level. I myself saw the NCAA as growing up in Jamaica.” beginning at the Primary level with an opportunity which I was able to their annual championships just as explore. It was while in the second When it comes down to it talent is the high schools. At the Tertiary, year of my high school career that often times mismanaged in Jamaica level there are the Intercollegiate coach McKenley explained to us that due to the lack of understanding of Games/Championships. in track & field you have a chance how to assist athletes in transition- to get paid for doing something that ing to the next level. There’s no The bulk of the activity and rigid you love and a scholarship is one emphasis on junior development so competition takes place at the way to get an education while still there is no Junior Olympic program, high school level. Students are running and enjoying yourself. the closest thing we have to that is introduced very early to a variety Boys and Girls Champs and that is of sporting activities from cricket, 5. What is the educational set-up not sufficient to maintain a balanced basketball, track and field, soccer, of Jamaica and how does sport pool of juniors to prepare them for swimming and netball (girls), just to tie in? the senior level. name a few. The system goes from Basic 7. How are the high schools 6. How is the development of School to Primary to Secondary differentiated? Are some more talent handled in Jamaica? Is and then Tertiary. Sport is tied in academically oriented than oth- there a Junior Olympic program at every level from Basic School ers? or a national talent identification which would be the equivalent of and testing program? Pre K to 7. At this level kids are High schools are predominantly

TRACK COACH — 6914 single sex with a couple of coed Sprintech (G.C. Foster College) and 11. I had a friend who was institutions, like St. Jago High Swept Track Club (not sure if they coached by the legendary coach School. They go from Grade 7-11 are still around). Foggy Burrowes—who was he in with an option to go to grade 12-13. Jamaican sport? Some schools are more academi- cally inclined (i.e., Campion College most of the clubs Sydney Ignatius “Foggy” Burrowes. and Immaculate Conception), while are located in the Though I never knew him person- some are more athletically known Kingston Area with a ally, he was a great icon to the sport (Calabar High and Kingston Col- few spread around and its development in Jamaica. lege) with Wolmer’s Boys and Girls the country Foggy was the editor of the Sports (Shelly-Ann Fraser-Pryce’s alma Life magazine alongside Errol mater) having a very good balance Townsend. I had the pleasure of of rich athletic and academic pro- 9. Jamaica is a northern hemi- reading one of his articles—“Fools grams. Most every school has some sphere country but with the Compete”—from the 79th edition religious affiliation be it Baptist, Caribbean weather and basically published in 1967. I still have that Catholic, Presbyterian but the point one season. How are the sport piece which is nestled on page 15 is they are mainly Christian-based. “seasons” broken up in Jamaica? of the 1991 Boys Champs Preview, the cover of which is graced by 8. How strong is the club sys- Speaking about the high school Donovan Powell and Inez Turner. tem? Are the clubs affiliated with seasons, the major sports Football A graduate and later Sportsmaster the schools or independent? (soccer), Track & Field, Basketball of Kingston College, Foggy was a Are they spread throughout the and Cricket have some space be- very dedicated person in the sport, country or clustered in the larger tween them. You would find that caring for his athletes, travelling areas? football goes from September to great distances to make sure his November, then Basketball comes athletes were well taken care of. The club system has been around in till March, while track goes from Despite being hit with polio, Foggy for some time and is currently domi- January to June. Cricket overlaps never stopped, though the disease nated by MVP and Racers Track track & field however the two-sport put him in metal braces so he could Club coached by Stephen Francis athlete rarely attempts track and walk. He marched on determined and Glen Mills respectively. Both cricket. and with purpose. teams have produced significantly internationally with the likes of Us- 10. What are the facilities like? 12. Are there any national coach- ain Bolt, Shelly-Ann Fraser-Pryce, The National Stadium in Kingston ing programs similar to the US- Yohan Blake and Melaine Walker, hosted the World Juniors in 2002. ATF Coaching Ed or is the IAAF just to name a few. There is an Are there other facilities around system used? increase in the number of clubs the country? and there is some level of affiliation The G.C. Foster College of Physical to the colleges. Cameron Blazers In Jamaica there are a about five Education and Sport offers diploma headed by World Champ Bert Cam- decent running tracks—The Na- courses in Coaching and Sports eron is tied in with Mico Teachers tional Stadium, G.C. Foster Sports Fitness as well as a Bachelor and College, while Racers Track Club College, Catherine Hall, University Masters in Physical Education. is tied to the University of Technol- of the West Indies, and Calabar Coaches in Jamaica tend to go ogy formerly CAST, the home of High School. The facilities are in through the IAAF courses to attain the early club powerhouse—Bolts need of better quality equipment. their qualifications. of Lightning. Bolts of Lightning was The National Stadium is the best once headed by the Grandfather of of the facilities but there is a need 13. In the U.S. track & field com- Jamaican Sprinting and San Jose for better high jump mats, pole vault petes with a multitude of sports State alumnus—Dennis Johnson. pits and full flights of hurdles. There throughout the year (football, However most of the clubs are is one fairly decent grass facility in basketball, soccer, baseball, la- located in the Kingston Area with a Sligoville. crosse, ice hockey), something few spread around the country with competing every season. Is that

TRACK COACH — 6915 a problem in Jamaica with cricket perience, one that has a significant 18. Do you see the U.S. educa- and other sports? place in history. The Penn Relays tional system as a goal for many is one meet that gives many young young Jamaicans for college? In Track & field is Jamaica’s “Football”. athletes their first trip outside of your opinion is this beneficial or Track is a priority for many two-sport Jamaica. Schools usually reserve a complicating factor in these athletes. The season goes from this privilege or the honor of inter- athlete’s careers? January to March for the high school national travel to a select group of athletes while the elite and college their team. The meet has provided There are levels to this and depend- will go from late February through and still provides exposure to more ing on your level, a variety of op- June and the professional circuit. coaches who are recruiting, a very portunities will present themselves. Following the high school year the competitive meet, international For the sake of conversation let’s major conflicting sports are soccer, competition and a chance to see look at the top junior athletes in from September to December, and the USA. The meet to some is a Jamaica. It can be complicating basketball going to March. However reward at the end of their high school to someone like that who has the generally for two-sport athletes, season or career. For the fans it’s talent to go either way. Some have track is the sport of focus. You can electrifying and a way to see friends opted to stay in Jamaica and go see this recently with Jaheel Hyde and teammates you have not seen professional, while some will test the who played in the Manning Cup for in a while. waters in the U.S. collegiate scene. Wolmers High School competition In general though, it opens up more then ran 400IH, choosing to go 16. The gathering point for all opportunities for some who either professional in track & field. Jamaican and Caribbean teams cannot pay for a college education at the Penn Relays is “the Bickle” or if they need a safe environment 14. What do you see as some of out in the back fields, over the to continue developing in the sport. the disadvantages of the Jamai- railroad tracks. What exactly is can system? a “Bickle?” 19. What are the Carifta Games? How important are they in Ja- As it relates to the overall system Bickle in Jamaican terms refers to maica athletics? from high school there is a big focus food. Basically it’s a synonym for on Boys and Girls Champs which food. Not any food in particular but CARIFTA Games play a significant happens the last weekend in March. just something to eat in general. role in our youth development on the Not much focus is given to regional Used in the vernacular it would track. This is the first taste of inter- competitions after that, while only read like this—”Gimme likkle bickle” national competition for many of the very few will move on to summer athletes, their first time representing competition at the World Youth and 17. One of the yearly highlights at Team Jamaica. Some Jamaican Junior level. Other than that: Penn is the national team relays fans would argue that the games No indoor season of USA v. the World (Jamaica, are of no use because of the level Too many meets that overlap Kenya, other European national of competition in some events that Lack of facilities teams). How big a deal is this we dominate. But of course as a Limited equipment back in Jamaica? coach and former athlete I stand by Not enough done by the government its significance in the development Insufficient financial support As it relates to the Jamaican fan of the sport within the region. base the USA v. The World series 15. For most American track it is really not a big deal because 20. Are there other Caribbean fans the Penn Relays is the first the real focus is on the World meets of note? and possibly only contact with Championships, Olympic and World Jamaican athletics. What role Relays medals. It’s only a big deal Cayman Invitational. Chris Brown historically and currently does the when Jamaica wins the event. If Invitational, a new meet to the Penn Relays play in the sport? Jamaica loses it’s chalked up to an calendar. Jamaica International unimportant meet in the calendar. Invitational. Central American and When the first team travelled to the Caribbean Championships. Penn Relays in 1964 it was an ex-

TRACK COACH — 6916 DAVID M. BENYAK 21. How much contact does Ja- 24. Over the last two Olympics maica have with Cuba? Is it a Usain Bolt has dominated his friendly relationship? Are there events but Jamaica has also competitions, cultural exchanges produced female champions or coaching exchanges? Veronica Campbell and Shelly- Ann Fraser-Pryce. What impact Very little contact at the Junior level. have these athletes had on the Cuba is a part of the CAC-Central hopes and aspirations of young American and Caribbean but not the Jamaicans? CARIFTA. There is some coaching contact but less than in past years. Icons always leave a trail behind Cuba built the Jose Marti High them for people to follow and aspire School and G.C. Foster College, towards. Seeing their meteoric rise so historically Cuba has had a gives the kids a goal, a role model major influence in Jamaica’s early for the sport, some may even end development but current influence up being mentored or coached by is minimal. one of these athletes with varying degrees of success. Bolt’s presence 22. What do you think about the is truly world-wide. As you look continuing thaw in relations be- around on the internet you can find tween Cuba and the US? someone doing his pose and even making the claim that they will be Anytime countries work towards the next Usain. Merlene Ottey building relations it’s a great thing. Being in the South Florida region 25. Merlene Ottey and Asafa see the expansion of talent into we see the news reports constantly Powell were/are great competi- non-sprint related areas continu- on what is happening between the tors and always in the mix come ing? Which areas? two countries. Clearly it’s a good the finals but often falling just thing as Cuba recently hosted the short. Do you see Bolt’s greatest Definitely seeing Keshorn Walcott Caribbean Scholastic Invitational contribution being that he finally opened a lot of eyes, especially in May sponsored by the National broke the golden barrier for the looking at the javelin. Jamaica be- Scholastic Foundation from North modern group of Jamaican ath- gan a journey several years ago to Carolina. So I think it’s a great thing. letes inspiring others that they improve their throwing disciplines. too could content for the gold? This may have been brought on by 23. What are the greatest obsta- high schools needing a more bal- cles you see to further Jamaican Bolt’s and Fraser-Pryce’s contribu- anced attack on the coveted Boys athletics—poverty, travel access, tion to the modern group is simply and Girls Champs Titles. The good recreational drugs, gang violence, a reinforcement that greatness is thing from this is that the athletes opportunities, etc. within the island nation. It comes in are matriculating into competitive spurts, but it comes, and that is the ranks of the NCAA and making For the most part the government reminder that the young athletes, Olympic Qualifying marks. At the Rio needs to take a more serious ap- coaches and administration keep Games Jamaica was represented proach to grass-roots development, in mind to keep working in the in the Discus, Shot Put, Hammer, creating programs that encourage development of the sport. Steeplechase and 5000m. We can participation beyond the high school definitely see the spirit continuing system and working with the private 26. The 2012 Olympic Gold Medal- in these areas. sector to come on board early in the ist in the javelin is from Trinidad. development of athletes so that we Jamaican throwers like O’Dayne 27. What type of periodization do not lose them to other negative Richards in the shot and Fedrick schedule do coaches tend to- social influences. Dacres in the discus have shown wards? What are the focal meets promise in recent years. Do you

TRACK COACH — 6917 of an annual plan for a high conditioning of many of its athletes. group called Pharcyde. I met great schooler and open athlete? people, a couple of whom I kept in 29. On a personal level what touch with throughout my time in col- I am not sure of the full break-down are one or two of your fondest lege. Speaking of Penn Relays (my of what the periodization is except memories from track & field. Olympics :-), I am honored to have that in the high schools, they may earned four championship watches begin training as early as September There are so many fond memories. while competing for the New York with a focus on the Championships 1989 at the Boys Champs, I was Pioneer Track Club under coach Ed the last weekend in March. The open glad to be a part of one the most Levy, thanks to my many teammates athletes may start a little later while memorable races still to this day at over the 3-year run. That was my focusing on the National Senior the Championships. Calabar, not Olympics since I never was able Championships which occur the first favored by any measure to win the to get ahead of some fine hurdlers week of June, with the goal of mak- Medley relay (400-200-200-800), did like Danny McFarlane, Neil Gardner ing the Olympic or World Champs what seemed impossible, moving and Kemel Thompson at the trials team. Very few open athletes race from just about last place after the for Team Jamaica. Still some great indoors and seem not to flock to first leg to win by some 30 meters memories. racing outside of Jamaica at the all after being in 4th place with one comers meets hosted a couple of lap to go on the 800m anchor leg. In closing, with the pending retire- times throughout the year. Paul Campbell (400), Kirk Rose ment of Usain Bolt I have been (200) and Floyd Howel (800) were asked who is next, who will be 28. What are some of the weight my teammates who delivered an the heir apparent. Historically after training methods and other condi- awesome win. someone like Bolt transforms and tioning methods generally used? dominates the sport there is a lull, Anything unique? I also enjoyed representing Calabar so I say there is no true person at the Penn Relays in 1991 and at this time who will have such an Weight training methods seem to 93. The trip, the atmosphere of impact. We will have winners and be standard in the conditioning and the meet, I even recall purchasing fast times and great competition but pre-competition phases. Jamaica my first Cassette Album—Terrence we will not have Bolt-like domination is blessed with hills and fabulous Trent D’Arby—and also being musi- by any one person. beaches which play a part in the cally introduced to the sounds of a

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TRACK COACH — 6918 Flexibility: Does stretching help?

This article provides the reader with a preview of the online sport science courses on the new USATF Campus which offer the coaching community access to the practical sport science needed to develop and deliver a science-based training program relevant for all track and field athletes. Dr. Christine Brooks is a master teacher in sport science applied courses having taught at Penn State University, University of Michigan, and University of Florida in their Kinesiology departments in addition to directing the highly successful USATF Sport Science Coaching Education. Her work is received around the globe and she receives fantastic reviews from students and coaches who engage her courses. Review all the sport science courses on USATF Campus at: http://www.usatf.org/Resources-for---/Coaches/Coaching-Education/USATF-Campus.aspx, Terry Crawford, USATF Director of Coaching.

By Christine Brooks

What You Will Learn essary for optimal application of • To permit high amplitude of the four motor performance abili- movement in conjunction with When you have completed this ties of endurance, strength, speed high speed while performing a module you will be informed about: and coordination. Range of motion skill. An example of this applica- 1. Flexibility and its definition refers to the distance and direction tion is seen in sprinting, hurdling, 2. Functional applications and a joint, or group of joints, can move throwing and kicking. ROM methods freely and painlessly. All major joints 3. Children and flexibility have a normal ROM. If the range of • To increase time of force ap- 4. Categories of stretching motion is equal to, or slightly larger plication for producing power. A 5. Static versus dynamic stretching than the normal range for that joint javelin thrower, baseball pitcher, 6. Current flexibility position state- the athlete is placed into the “good” or kicker who use a full range ment flexibility category. If it is lower than of motion can maximize the the normal range the athlete is said velocity of the implement prior Flexibility And Sport to have “poor” flexibility. to release.

Flexibility describes joint range of The three main applications of flex- • To hold an exaggerated posture, motion. Good flexibility is believed ibility in sports include (Figure 1): sometimes for extended periods to permit the range of motion nec- of time. An example is a cyclist

TRACK COACH — 6919 European College of Sports Sci- ences position statement about flexibility and stretching. ROM Methods

Three strategies are commonly used to perform the necessary range of motion for sport skills. These include the joint compensation (relative flexibility), static-active, and static- passive (Figure 2).

Joint compensation. If the athlete lacks the necessary joint range of motion to attain a desired posture, the athlete’s body will recruit the necessary range of motion from alternative joints. For example, at the bottom of the rowing catch position, a rower places the oar forward of the feet close to the bow Figure 1: Functional flexibility applications to increase the distance for apply- ing the force. The longer the force who maintains the aerodynamic cannot, however, state emphatically of application the faster the boat forward riding position through- that stretching programs benefit will go. A rower with restricted hip out the race. a sport performance, or even if motion due to tight gluteal muscles extreme range of motion within will often compensate by recruiting Stretching is a specific form of joints is a positive feature of a sport the movement available within the exercise designed to improve joint phenotype. Acrobats, gymnasts and lumbar and thoracic spine regions. range of motion. The belief is that dancers have highly mobile joints. However, repeated flexion of the with sufficient stretching, it is pos- However, when chronically apply- lumbar and thoracic spine in this sible to increase the length of the ing flexibility to performing extreme way can lead to overuse damage in muscle. However, theoretical physi- postures demanded for an elite the lower back and subsequent pain. cist Stephen Hawking best reflects performance, damage to capsules The joint compensation method is the state of our knowledge about and ligaments often occurs. called “relative flexibility”, a term the value flexibility and stretching: coined by physical therapist Shirley “The greatest enemy of knowledge The other common reason for Sahrmann and is a potential source is not ignorance,” he said, “it is the stretching is injury prevention. There of chronic injury among athletes. illusion of knowledge”. There is little is also little credible evidence for scientific evidence for much of what this. Indeed, too much stretching Static-active method. Muscles sur- is commonly accepted as the value can increase the risk of injury. rounding a joint come in opposing of stretching in regard to flexibility. pairs referred to as agonists and an- In this chapter you are introduced to tagonists. The agonist is the muscle It seems logical to argue that a selected issues related to flexibility causing the movement, while the gymnast needs more flexibility than and stretching including: strategies antagonist opposes the movement. does a soccer player. It also seems for achieving ROM for common When the agonist is contracting the logical to assume that, based on sports skill; flexibility of children; antagonist must relax so the joint the skills required, a soccer goalie categories of stretching; nervous moves. Static-active flexibility oc- needs more joint range of motion system theory of how stretching curs when an antagonist muscle is than other players on the team. We affects a muscle; and the current stretched using the tension of the

TRACK COACH — 6920 bones grow faster than the muscles and therefore they are placed under chronic stretch causing pain. When the calf muscle are short Achilles tendons strain can occur. When the bones stop growing, the problems tend to resolve as the muscle growth catches up to bone growth. The increase in estrogen is believed to allow girls to improve their flexibility toward the end of puberty.

Hypermobility is too much range of motion in a joint that possibly occurs when the tissue surround- ing a joint grows faster than the bone. Some joint hypermobility is not uncommon in children. It can be an advantage for some athletes, such as for dancers and gymnasts. Figure 2: Methods for attaining range of motion However, hypermobility increases the risk of joint injury. Athletes with agonist muscle. This occurs when position. Yet another example is a joint hypermobility have a higher performing a shoot-the-duck skating partnered standing front split. Pain risk of joint sprain. pose where the leg is held high in in the hip joints can occur when the front of the body. The quadriceps athlete lacks the necessary flexibil- Varieties Of muscles and hip flexors provide the ity and compensates by tilting the Stretching force to hold the leg up and are the pelvis forward. agonists. The hamstrings are being Three broad varieties of stretching stretched and are the antagonists. Training static-active flexibility is include static, dynamic and pre- To perform a shoot-the-duck pose harder than training for static- contraction stretching. the antagonist (hamstrings) relax passive flexibility because of the while agonist (quadriceps) contract. muscle strength required to hold Static stretching is of two types: and maintain the posture. active self-stretch and passive Static-passive method. This type external assisted stretch. Active of flexibility is needed to assume Children And self-stretch involves elongating a extended positions and then main- Flexibility muscle to its endpoint and then tain them using body weight, or the holding the stretched position at support of the limbs. The muscles Children under 6-7 years of age that length for a short time (usually of the limb extended into its full are like Play-Doh. They can mold 15 to 30 seconds) without using range of motion are not used to their limbs and trunk into almost any any external force to maintain the maintain the posture, as is true for position. Babies are just as happy stretch. Passive stretching is also a static-active flexibility. The side splits sucking on their toes as they are static stretch except that an external common to dance, figure skating, on their thumbs. force is used. The external force is martial arts and gymnastics are an typically a partner. example of static-passive stretching. Between 6 and 12 years, flexibility Body weight provides the force to gradually declines (Figure 3). Then Dynamic stretching is either active stretch of the muscles. The standing during the growth spurt (around 11- or ballistic. Active dynamic stretch- split during a figure skating spin is 14 years for girls and 13-15 years ing involves the muscle moving another example. In this case the for boys) flexibility often continues itself through a comfortable range of skater holds her leg in the split to decline. One explanation is that motion back and forth 10-12 times.

TRACK COACH — 6921 This form of stretching elongates proprioceptive neuromuscular facili- Stress relaxation response occurs a muscle without imposing exces- tation (PNF). This form of stretch- when the muscle tendon unit that sive force on the tissue. Dynamic ing involves alternating between is under constant stress loses its stretching is thought to have more stretching and contracting a muscle ability to resist the stretch and functional application to sports while gradually elongating the slowly increases in length. This is movements than other forms of muscle after each contraction. There referred to as muscle “creep” that stretching. are four theoretical explanations results in progressive deformation for how PNF works: autogenic in- of the muscle tendon unit when a Ballistic stretches involve using hibition, reciprocal inhibition, stress constant load is applied over time. It the momentum of a body part to relaxation and gate control theory. allows soft tissues to tolerate applied rhythmic bounce muscle beyond loads by lengthening and is thought its normal range of motion. It is a Autogenic inhibition theorizes that to prevent the muscle from tearing form of passive stretching in that low-force, long duration static when it is under prolonged tension. the muscle itself is not causing stretching activates the Golgi ten- itself to move. Another body part don organ. After 7 to 10 seconds, Gate control theory proposes that a is forcing it to move. An example is muscle tension increases the GTO combination of the pain and pres- a seated hamstring stretch where and temporarily inhibits the muscle sure from the stretch simultaneously the upper body bounces back and spindle in the stretched muscle. activates the respective receptors. forth to quickly force the hamstrings This makes it possible to stretch Pressure signals move to the spine into and out of a stretched position. the muscle further. In essence, before the pain signals. First the Ballistic stretching results in high autogenic inhibition relies on the muscle is stretched beyond its ac- tissue forces, and can therefore risk protective function of the Golgi tive ROM. At this point the athlete is damage to the tendon and muscle. tendon organ. told to resist this stretch, while the Rather than lengthening a muscle, targeted muscle is stretched even ballistic stretching potentially cause Reciprocal inhibition occurs due to further. The athlete’s resistance a muscle to tighten due to activation the cooperative nature of muscles against the stretch produces a large of the stretch-reflex. on either side of a joint. Muscles force in the elongated muscle that on one side of joint relax to accom- stimulates activation of the Golgi Pre-contraction stretching is modate the muscle contraction on tendon unit to inhibit the force and known in the clinical setting as the other side of the joint. prevent injury. Over time the Golgi tendon organ adapts and decreases inhibition, allowing the muscle to produce a greater amount of force. However, this may increase the risk of injury.

Research indicates that PNF stretching does not increase flex- ibility any more than static stretching does. Using athletes to passively stretch each other is not recom- mended unless the they have been trained and understand the risks of incorrect or high-force stretches. The Effect Of Stretching On A Muscle

If nothing else, stretching feels Figure 3: Flexibility of children good. Even animals love to stretch.

TRACK COACH — 6922 Apart from feeling good, stretching Static stretching has traditionally does not support the notion appears to improve joint range of been a key component of a warm- that stretching before exercise motion. However, how this happens up. A traditional warm-up typically reduces injury risk. is not entirely clear. Various theories consists of a sub-maximal aerobic have been proposed. One theory component, such as slow jogging or Claim: Static stretching reduces with promise proposes that stretch- cycling, to raise body temperature power. ing does not increase the length of to increase nerve conduction veloc- • Reality: The evidence suggests a muscle, but rather alters tolerance ity, enzymatic activity and muscle that an acute bout of static to the discomfort associated with a compliance. This is followed by 10 stretching decreases maximal muscle stretch. In essence, stretch- minutes or so of static stretching, muscle efforts, including jump ing is a strategy for introducing and then by a series of dynamic performance, when these are the brain to a new muscle length. movements similar to those of the performed immediately after an The intent is to entice the brain sport and serves as a form of skill acute bout of stretching. The into recognizing that the increased rehearsal. mechanism for the reduction in range of motion is safe so it does performance after static stretch- not stimulate pain signals to limit The overwhelming evidence is that ing remains unknown. The effect the stretch. static stretching during a warm-up of stretching on running speed routine has no significant effect has also been investigated, and An often ignored detail is the effect on performance and can, in fact, these published studies report that stretching may have on other impair subsequent performance. either no effect or a negative structural components of the joint Dynamic stretching, on the other effect on running speed. capsule like ligaments and cartilage. hand, has been shown to increase Force stretching can cause injury subsequent power output. For this Claim: Habitual stretching improves to the fascia that weaves through reason, dynamic stretching using running economy. the muscle and extends into the movements similar to those occur- • Reality: Habitual stretching body’s ligaments and tendons. ring in the sport is recommended as is unlikely to improve running Fascia and connective tissue have a replacement for static stretching economy. Indeed, muscle “tight- a low extensibility. After a stretch during a warm-up. A better place ness” is associated with greater fascia and connective tissue gener- to use static stretching is during economy of movement, and not ally return to their original length. the cool-down period after exercise. vice versa. If stretched too far they are dam- aged. For this reason, athletes who Current Position Key Points overemphasize flexibility can have Statement hypermobile joints and degeneration 1. There are three main applica- in the articulating surfaces of a joint. In 2006 the European College of tions of flexibility in sports Fascia needs to be quite “stiff” and Sports Sciences examined the • High amplitude of movement “resilient” so stretching this tissue relevance of the flexibility claims • Increase time for force ap- is not beneficial. for sports performance. Here is a plication summary of their conclusions. • Hold exaggerate postures A method for ensuring a safe range of motion for a muscle is to stretch Claim: Passive stretching causes 2. Three strategies for performing it without using excessive force. If elongation of a muscle. ROM force is used to pull into a stretch • Reality: During passive static • Joint compensation then this moves the stretch outside stretching stress relaxation oc- • Static-active the ability of the brain to control the curs. However, this mechanical • Static-passive stretch. The athlete must use his/her effect appears to rapidly disap- own muscle strength to move into pear within minutes. 3. Three varieties of stretching and out of the stretch. In essence, • Static it appears that the static-active Claim: Stretching reduces injury • Dynamic method is the safest method to use risk. • Pre-contraction for static stretching. • Reality: The available evidence

TRACK COACH — 6923 4. Effect of stretching on a muscle b) Static-active method Coming Up Next is a nervous system phenom- c) Joint recruitment enon d) Static-passive Now it is time for you to become an amazing coach. Chapter 15 Quiz 3. This type of flexibility is needed to assume extended positions Enjoy your journey! 1. There are three main applica- and then maintain them using tions of flexibility in performing body weight, or the support of References sports skills. Which of the fol- the limbs. lowing is NOT one of these a) Joint compensation Arnason, A., Andersen, T. E., Holme, I., Engebretsen, L., & Bahr, R. (2008). Prevention of hamstring applications? b) Static-active method strains in elite soccer: an intervention study. a) To permit high amplitude of c) Joint recruitment Scandinavian Journal of Medicine & Science in Sports, 18(1), 40–48. movement in conjunction d) Static-passive Behm, D. G., & Chaouachi, A. (2011). A review of the with high speed acute effects of static and dynamic stretching on performance. European Journal of Applied- b) To increase time of force 4. Pre-contraction stretching is Physiology, 111(11), 2633–2651. Brodie, D., & Royce, J. (1998). Developing flexibility application for producing known in the clinical setting as during childhood and adolescence. In E. van power proprioceptive neuromuscular Praagh (Ed.), Pediatric Anaerobic Performance (p. 1998). Human Kinetics. c) To hold an exaggerated facilitation (PNF). Dantas, E., Daoud, R., Trott, A., Nodari, R., & position a) True Conceição, M. (2011). Flexibility: components, proprioceptive mechanisms and methods. d) To help the heart pump blood b) False Biomedical Human Kinetics, 3, 39. through the muscles Foley, E. C., & Bird, H. A. (2013). Hypermobility in dance: asset, not liability. Clinical Rheumatol- 5. Forced stretching can cause ogy, 32(4), 455–461. 2. If the athlete lacks the necessary injury to the fascia that weaves Hindle, K. B., Whitcomb, T. J., Briggs, W. O., & Hong, J. (2012). Proprioceptive neuromuscular joint range of motion to attain a through the muscle and extends facilitation (PNF): Its mechanisms and effects on range of motion and muscular function. Journal desired posture, the athlete’s into the body’s ligaments and of Human Kinetics, 31, 105–113. body will recruit the necessary tendons. IOM (Institute of Medicine). (2012). Fitness Measures and Health Outcomes in Youth. Washington, range of motion from alternative a) True D.C.: National Academies Press. joints. This is known as b) False Kay, A. D., & Blazevich, A. J. (2012). Effect of acute static stretch on maximal muscle performance: a) Joint compensation a systematic review. Medicine and Science in Sports and Exercise, 44(1), 154–164. Knudson, D. (2006). The biomechanics of stretch- ing. Journal of Exercise Science and Physio- therapy, 2, 3. Peter Magnusson, P. R. (2006). The European Col- lege of Sports Sciences Position statement: The role of stretching exercises in sports. European Journal of Sport Science, 6(2), 87–91. FOR FASTEST Sahrmann, S. (2002). Diagnosis and Treatment of Movement Impairment Syndromes (1st ed.). St Louis, MO: Mosbey. Siff, M. C., & Verkhoshansky, Y. V. (1999). Super- training (4th ed.). Supertraining International. SERVICE Stricker, P. R. (2006). Sports success Rx!#: your child’s prescription for the best experience#: how to maximize potential and minimize pres- sure. American Academy of Pediatrics. Weppler, C. H., & Magnusson, S. P. (2010). Increas- ing muscle extensibility: a matter of increas- www.trackandfieldnews.com ing length or modifying sensation? Physical Therapy, 90(3), 438–449. Young, W. B. (2007). The use of static stretching in warm-up for training and competition. In- in ordering books, DVDs or subscriptions from ternational Journal of Sports Physiology and Performance, 2(2), 212–216. Young, W. B., & Behm, D. (2002). Should static Track & Field News, call us at 650/948-8188 or stretching be used during a warm-up for strength and power activities? Strength and Conditioning fax us at 650/948-9445, M-F 9-5PT, and charge Journal, 24(6), 33–37. Young, W. B., & Behm, D. G. (2003). Effects of to your Visa, American Express or MasterCard. running, static stretching and practice jumps on explosive force production and jumping performance. The Journal of Sports Medicine and Physical Fitness, 43(1), 21–27.

TRACK COACH — 6924 Running around the menstrual cycle

Exercise physiologist/running coach Jason Karp is a frequent contributor to these pages. This is an excerpt from the 2012 book, Running For Women, by Karp and Dr. Carolyn S. Smith.

By Jason Karp & Carolyn S. Smith

The menstrual cycle, which occurs the phase of the menstrual cycle, mone levels can affect the length of monthly from menarche (age 11-14) including oxygen consumption, the cycle. Teenagers tend to have until menopause (age 45-50), is the body temperature, hydration, and low or changing progesterone levels, defining physiological characteristic metabolism, as the sex hormones which can alter cycle length. Birth of females. The levels of the four rise and fall, suggesting that the control pills, low body fat, weight hormonal markers of the menstrual menstrual cycle affects how women loss, being overweight, stress, or cycle—estrogen, progesterone, will respond and adapt to training. intense exercise can also change follicle stimulating hormone, and menstrual cycle length. luteinizing hormone—change con- Phases of the tinuously throughout the cycle as Menstrual Cycle Follicular Phase a complex interaction of positive and negative feedback mechanisms The menstrual cycle is usually 28 The follicular phase of the menstrual regulate the timing and amount of days and is divided in half by ovu- cycle, which begins with the onset hormone secretion. With the large lation on day 14, as the ovum is of menses (the “period”), typically fluctuations in the concentrations released from the ovary. The first lasts 14 days (but can last 11-21 of these hormones, the phase of half of the cycle is the follicular days). Following menses, which the menstrual cycle significantly af- phase and the second half is the typically lasts three to five days, fects the female runner’s hormonal luteal phase. The exact length of estrogen rises, peaking on day 14, environment and therefore her the menstrual cycle can vary from right before ovulation. The burst physiology. Indeed, many physi- woman to woman, cycle to cycle, of estrogen toward the end of the ological aspects are affected by and year to year. Changes in hor- follicular phase causes a surge in

TRACK COACH — 6925 luteinizing hormone on day 15 to or single women. Hormonally, PMS document specific changes in the initiate ovulation. During the fol- is characterized by a rapid drop in hormone levels in relation to the licular phase, progesterone level both estrogen and progesterone. appearance of PMS symptoms. remains low. The most common symptoms are Breast tenderness may be due to headache, breast swelling and ten- an increase in prolactin, a hormone Luteal Phase derness, cramping, bloating, fatigue, secreted by the pituitary glands. depression, and irritability. PMS symptoms may worsen when During the luteal phase of the men- runners experience major hormonal strual cycle, which always lasts 14 changes, such that occur during days, progesterone rises. Estrogen intense exercise pregnancy, immediately following drops after ovulation before rising performed on a childbirth, miscarriage, or when again toward the middle of the regular basis, taking oral contraceptives. phase. The increase in proges- especially running, terone causes body temperature is psychologically While there’s not a lot of research to increase to prepare for the beneficial for on the effects of exercise on PMS, fertilization of an egg. If fertiliza- women, as it the research that has been done tion does not occur, both estrogen reduces tension has shown that exercise reduces and progesterone levels decrease and increases its symptoms. Research examining abruptly. The luteal phase ends with psychological the effects of exercise on mood has the onset of menses, and the cycle generally found that intense exercise well-being starts all over again. performed on a regular basis, es- pecially running, is psychologically When your athletes feel bloated beneficial for women, as it reduces The specific cause of PMS is not during their periods, they can blame tension and increases psychologi- known, although a number of theo- progesterone. The high concentra- cal well-being. However, there will ries exist, including progesterone tion of progesterone during the luteal always be some women for whom deficiency, progesterone withdrawal, phase affects fluid balance, causing exercise is ineffective at alleviating excessive amounts of estrogen, them to lose water and electrolytes. the effects of premenstrual mood estrogen withdrawal, changes in The rapid drop in progesterone as swings. the estrogen-to-progesterone ratio, they transition from the luteal phase changes in prolactin levels, a drop back to the follicular phase results in the level of endorphins, and Menstrual in excess premenstrual water and psychological issues. Irregularities electrolyte retention, causing them to feel bloated. Many female runners who train Cramping, one of the more difficult hard and train a lot who have a menstrual issues for the female low body fat percentage often ex- Premenstrual runner, is thought to be due to an perience irregular or even absent Syndrome increase in prostaglandin, a hor- menstrual cycles, which reduces mone produced by the uterus that Premenstrual syndrome (PMS), that estrogen levels. Women who start causes the uterus to contract. Birth often sensationalized cyclic condi- training before menarche delay their control pills and over-the-counter tion that causes women emotional menstruation for almost a year, anti-inflammatory drugs, such as distress and makes men run for compared to women who already ibuprofen or naproxen sodium, can cover, is a variety of physical and/ have menstrual periods when they reduce the severity of cramps by in- or psychological and emotional start training. In other words, train- hibiting the release of prostaglandin. symptoms that occur toward the end ing, especially intense training, can of the luteal phase in the days lead- cause a delay in menarche for up Premenstrual irritability may be ing up to menses. Many women of to a year. Once menstrual activity related to a high estrogen-to-pro- reproductive age experience PMS. commences, its continued occur- gesterone ratio and premenstrual Interestingly, the incidence of PMS rence is also sensitive to training. In depression to a low ratio, how- is higher among separated and di- response to heavy training, the first ever research has been unable to vorced women than among married change in menstrual cycle activity

TRACK COACH — 6926 is a shortening of the luteal phase, the risk for osteoporosis and stress intense. When your athletes go followed by cycles without ovulation fractures. Estrogen is extremely for a hard run, the concentrations and, finally, cessation of menses important in facilitating the absorp- of estrogen and progesterone in called amenorrhea. Amenorrhea tion of calcium into bones. Female their blood increase during both (defined as 0 to 3 periods per year) distance runners with irregular or the follicular and luteal phases of results in constant low levels of es- absent menstruation have sig- the menstrual cycle. Low-intensity trogen and progesterone. A female nificantly lower bone density than exercise, however, does not alter the runner with amenorrhea has about those with regular menstruation concentrations of these hormones. one third the estrogen concentra- and even compared to non-athletes. tion and about 10 to 20 percent Furthermore, there is a significant Body Temperature the progesterone concentration loss in bone density, particularly at of a normal menstruating woman. the lumbar spine, in amenorrheic Body temperature changes rhyth- Thus, endocrinologically, the amen- athletes. A female runner with ir- mically throughout the menstrual orrheic female runner experiences regular menstrual cycles runs the cycle, peaking during the luteal an estrogen-deficient state similar to risk of decreasing bone mineral phase in response to the surge in that of a post-menopausal woman. density to such an extent that stress progesterone. Progesterone acts fractures occur with only minimal on the brain’s hypothalamus (the The incidence of menstrual irregular- impact to the bones. temperature control center), which ity or amenorrhea is variable—some increases set-point temperature. A female runners can train with high Along with the other two char- higher body temperature increases volumes and never disrupt or lose acteristics of the female athlete their menstrual cycle activity, while triad—osteoporosis and disordered some women notice changes in eating—menstrual irregularities A female runner cycle activity with relatively little greatly increase a female runner’s with irregular training. High training volumes, risk for stress fractures. Therefore, menstrual cycles low body weight, and endurance if you coach a team of female run- runs the risk of sports like distance running increase ners who are at risk for menstrual decreasing bone the incidence of menstrual irregu- irregularities, the runners’ bone mineral density to larities. Long distance runners in density should be checked on a such an extent that particular are at an increased risk regular basis and you must take stress fractures for menstrual irregularity or amenor- extra care in planning their training occur with only rhea. Inadequate caloric intake to program so they do not increase minimal impact to match caloric expenditure, rather their running volume or intensity the bones. than the stress of exercise, is re- too quickly, and they may need sponsible for the loss of menstrual to increase their dietary intake of activity. Consuming more calories calcium and vitamin D to protect the threshold for dissipation of heat. to compensate for the large ca- their bones. In other words, a woman’s body loric expenditure from running can must reach a higher temperature prevent amenorrhea. Therefore, if Physiological Effects before her thermostat compensates your athletes run a lot, they need and Performance and begins to cool itself. Not a to increase how many calories they Implications of the good thing when your athletes are consume throughout the day to keep Menstrual Cycle running on a hot and humid day, up with the large number of calories as they want to begin the cooling they expend by running. While a man’s hormonal environ- response as soon as they can. ment is pretty stable, a woman’s Estrogen has the opposite effect on One of the biggest ramifications of hormonal environment is constantly the hypothalamus, decreasing body menstrual irregularity or amenorrhea changing. Any physiological chang- temperature, which explains why is its effect on your athletes’ bones. es resulting from menstrual cycle- body temperature is lower during the Any disruption to the menstrual induced fluctuations in estrogen estrogen-dominant follicular phase. cycle can cause a decrease in their and progesterone are exacerbated bone mineral density, increasing during exercise, especially if it’s The increased body temperature

TRACK COACH — 6927 during the luteal phase remains one often acting antagonistically to Breathing elevated during exercise and when estrogen. Estrogen promotes both exercising in the heat. A higher body the availability of glucose and uptake Progesterone stimulates ventilation temperature during the luteal phase of glucose into slow-twitch muscle independent of the intensity of a makes it harder to run in the heat fibers, providing the fuel of choice run, which can increase a runner’s during this phase, as runners don’t during short duration exercise. perception of effort since runners begin sweating to dissipate heat typically link their perception of ef- until they have reached a higher The ability to run for a long time is fort to how much they’re breathing. body temperature. They also have a greatly influenced by the amount Thus, breathing is greater during the decreased ability to dilate the small of glycogen stored in your skeletal luteal phase, when progesterone blood vessels under the skin, which muscles, with fatigue coinciding with concentration is highest. Thus, a compromises their ability to release glycogen depletion. Research com- female runner may feel more winded heat to the environment. paring the amount of muscle glyco- during her luteal phase workouts gen in women eating either a normal compared to her follicular phase Hyperthermia—an increased body diet (2.4 grams of carbohydrate per workouts. temperature—is one of the factors pound of body weight per day) for that cause fatigue during prolonged three days or a high carbohydrate The increased breathing during the exercise. Thus, long, intense work- diet (3.8 grams of carbohydrate per luteal phase may also increase the outs and races in the heat, such as pound of body weight per day) for oxygen demand of breathing itself a 10,000 meters on the track (and three days has shown that muscle since the muscles responsible for half-marathons and marathons for glycogen content is greatest dur- breathing need oxygen to work just the general public), can be more ing the mid-luteal phase after both like the leg muscles do. More oxygen difficult during the luteal phase of normal and high carbohydrate diets. being used by the breathing muscles the menstrual cycle. The increased Muscle glycogen is lowest during means less oxygen available to the body temperature during the luteal the mid-follicular phase. However, leg muscles. The increased breath- phase can also put a runner at an a female runner can increase the ing could hypothetically reduce run- increased risk of developing heat amount of muscle glycogen in the ning economy since a runner will illnesses like heat exhaustion and follicular phase by eating a high consume more oxygen to support heat stroke. Training improves a carbohydrate diet. There is also a the extra breathing. Most research, runner’s ability to regulate body glycogen-sparing effect to the luteal however, has not documented a temperature. phase, with a greater reliance on fat change in running economy across during submaximal exercise. the menstrual cycle. Metabolism and Muscle Glycogen Another ramification of the altered Lung function after exercise is also metabolism is the possible delay of affected by the phase of the men- Menstrual phase variations in fatigue during submaximal exercise. strual cycle, with women having running performance may largely Theoretically, with less reliance on more trouble breathing during the be a consequence of changes to carbohydrate for energy, less lactate luteal phase. This has huge impli- exercise metabolism stimulated by (and therefore other metabolic by- cations for runners with asthma, the fluctuations in estrogen and products) is produced. Some studies since exercise is a powerful trigger progesterone concentrations. The have documented that less lactate of asthma symptoms. Thus, the magnitude of increase in these is indeed produced during exercise declining lung function in the luteal hormones between menstrual in the mid-luteal phase, while other phase can negatively impact train- phases and the ratio of estrogen to studies have not. Interestingly, when ing and competition strategies in progesterone concentration appear men are given a synthetic version an asthmatic runner. Females with to be important factors determining of progesterone, they produce less asthma experience a worsening of an effect on metabolism. The re- lactate during maximal exercise, asthma symptoms and increased search suggests that estrogen may suggesting that progesterone, which bronchodilator use during the mid- improve endurance performance is elevated during the luteal phase, luteal phase. Interestingly, lung by altering carbohydrate, fat, and may lower lactate levels. function and asthma symptoms protein metabolism, with progester- seem to vary cyclically. Thirty-three

TRACK COACH — 6928 to 52 percent of asthmatic women few days of menstruation. However, Anecdotally, many of the female run- report a premenstrual worsening of this type of survey-based research ners I’ve coached have experienced asthma symptoms, and an additional needs to be interpreted with caution, their worst training days in the few 22 percent report that their asthma since there are many confounding days leading up to and including is worse during their periods. variables surrounding the menstrual menstruation. How your athletes’ cycle, the perception of exercise workouts and races are affected Bleeding effort, and women’s inherent bias is highly individual. They may find about the menstrual cycle, espe- that, while harder workouts may If your athletes bleed a lot during cially the premenstrual days. be more challenging during their menstruation, it’s possible that their periods, easy running may actually blood’s hemoglobin concentration improve their moods and alleviate may decrease, which can negatively Some research physical symptoms associated with impact their ability to transport oxy- has shown that their periods. gen in their blood. Since iron is an runners consume important component of hemoglo- less oxygen Oral Contraceptives bin, iron loss often accompanies a while running at lot of bleeding. If this happens, your submaximal speeds Oral contraceptives, which sup- athletes may need to supplement (i.e., their running ply a woman with synthetic sex their normal diet with iron. Many fe- economy is improved) hormones, are the most common male runners exhibit athletic anemia when taking oral form of birth control for women. (low blood iron levels due to physi- contraceptives. Oral contraceptives mimic the cal activity), especially if they lose normal female menstrual cycle by a lot of blood during menstruation. increasing and then subsequently Athletic anemia is very common Research that has actually mea- decreasing the concentrations of among female runners, especially sured performance in women is also estrogen and progesterone on a those training at altitude. conflicting, with some studies show- set 28-day schedule leading up to ing that performance is influenced menses. The three different types of Endurance by the menstrual cycle and other oral contraceptives are monophasic, Performance studies showing that it is not. While biphasic, and triphasic. Monophasic theoretically and often anecdotally pills, the most commonly used, The documented effects of the endurance performance may be provide fixed doses of estrogen menstrual cycle on physiological better in the mid-luteal phase com- and progesterone over 21 days, characteristics is one thing; how they pared to the early follicular phase, followed by seven days of placebo. influence your running performance it may only be so when the ratio of These pills regulate the hormonal on Saturday is quite another. As with estrogen to progesterone is high in environment, decreasing hormonal most of the research on the men- the mid-luteal phase (remember that fluctuations across the cycle, which strual cycle, the research on how both estrogen and progesterone are can provide a controlled environ- it affects endurance performance elevated in the mid-luteal phase). ment for the runner and minimize is not totally clear. Survey-based An improved performance also potential variations in physiological research has shown that many tends to occur in the late follicular variables. Biphasic pills switch the female athletes do not report any phase, which is characterized by the dosage of the hormones once during noticeable detriment in performance pre-ovulatory surge in estrogen and the 21-day cycle. Triphasic pills sup- between phases of the menstrual suppressed progesterone. It seems ply three different doses of estrogen cycle. However, many others report that a female runner can expect to that are increased throughout the an improvement in performance perform better during times of the cycle. Oral contraceptives reduce during menstruation. The best menstrual cycle when estrogen is the natural production of estrogen, performances have generally been the dominant hormone and perform progesterone, luteinizing hormone, reported to occur in the immediate the worst when progesterone is the and follicle stimulating hormone, post-menstrual days with the worst dominant hormone. which inhibits ovulation and prevents performances occurring during the pregnancy. pre-menstrual interval and the first

TRACK COACH — 6929 In addition to preventing pregnancy, your athletes’ running is the potential from the luteal phase to the follicular oral contraceptives force a regular to gain weight. Studies on physically phase. For example, if a runner has 28-day cycle, which makes it easier active women have found that oral a 28-day cycle starting on Monday, to plan your athletes’ training and contraceptives, when taken either and menses occurs on days 1 to 3 races. Some research has shown as a single, fixed dose of estrogen (Monday to Wednesday), plan their that runners consume less oxygen or as multiple doses over the men- hard workout on Thursday or Friday while running at submaximal speeds strual cycle, increase body mass that week. If you have two workouts (i.e., their running economy is im- and percent body fat. But the weight planned, schedule them on Thurs- proved) when taking oral contracep- gain doesn’t seem to be permanent tives. However, both the maximum and can return to what it was once ability to consume oxygen (VO2max) they stop taking the pill. good times of the and running performance do not month to increase seem to be affected. Another side effect of oral contra- weekly mileage ceptives is a progesterone-mediat- are during the Because oral contraceptives sup- ed increase in body temperature, latter part of the ply estrogen, it’s possible, at least much like that which occurs during follicular phase and theoretically, that they can reduce the luteal phase of the menstrual the mid-luteal phase, the risk for bone injuries associ- cycle. Since temperature regulation when estrogen ated with menstrual irregularities is an important factor in long races, concentration is by increasing bone mineral density. the increased set-point body tem- high. However, research examining the perature from oral contraceptives effects of supplemental estrogen can affect a runner’s ability to run provided by birth control medication in the heat. day and Saturday, or schedule just on bone mineral density has shown one workout the week of menses mixed results. Some studies have Training and two workouts during the other shown that it has no effect, some Considerations three weeks of their cycle. If menses studies have shown an increased lasts five days (Monday to Friday), bone mineral density, and still other Since estrogen has such a big ef- schedule one workout the week of studies have shown a decreased fect on bone health, one thing to menses and two workouts during bone mineral density, especially consider during the aerobic base the other three weeks of their cycle. when contraceptives are taken building phase of your athletes’ For those lucky runners who are not during late adolescence or early training is the time of the month adversely affected by their periods adulthood. that they increase their mileage. and don’t experience much discom- Try not to increase their weekly fort, it’s okay to do the workouts and In women with normal menstrual mileage during menses or the early see how they respond. cycle activity, oral contraceptive part of the follicular phase and the use does not seem to confer any latter part of the luteal phase of Racing During the benefit to bones. In other words, the menstrual cycle, as those are Menstrual Cycle if your athletes have normal men- times of the month when estrogen strual cycles, their estrogen level concentration is low. Conversely, Racing across the menstrual cycle is already adequate to protect their good times of the month to increase is a complicated matter. Although a bones; supplying more estrogen weekly mileage are during the latter number of studies have found endur- from a pill is not going to make their part of the follicular phase and the ance performance to vary between bones any stronger. Any benefit to mid-luteal phase, when estrogen phases of the menstrual cycle, there bones seems to be specific to active concentration is high. is an equal number of studies that women with menstrual irregularities have shown no difference in endur- who have compromised skeletal Avoid challenging workouts around ance performance between phases. health. menses, especially if your athletes Menstrual phase variations in en- don’t feel well at that time or if they durance performance may largely One of the possible side effects of feel bloated due to the rapid drop be a consequence of changes oral contraceptives that can affect in progesterone as they transition

TRACK COACH — 6930 Running By Jason Karp, Carolyn Smith for Women

Running for Women provides comprehensive information on training female runners based on their cardiovascular, hormonal, metabolic, muscular, and natomical characteristics. Women will learn to maximize workouts around the menstrual cycle and to guard against common injuries, disordered eating, osteoporosis, and menstrual irregularities.

© 2012 Paper bound. Book 232 pages Published by Human Kinetics. www.humankinetics.com

To order a signed copy of Running for Women, go to run-fit.com/books

to exercise metabolism that are periods. Women who bleed a lot tion), which is also characterized stimulated by the fluctuations in may feel sluggish following their by rising estrogen accompanying the concentrations of estrogen and periods, which would make that a a high level of progesterone. Since progesterone. Anecdotally, many difficult time to race. progesterone exerts some negative women claim that they don’t run influences on body temperature, well in the few days surrounding If endurance performance is indeed fluid balance, and breathing, en- their periods. If any of your athletes better at certain times of the month, durance performance may only be have ever run a race during “that it seems that, in general, it is better improved in the mid-luteal phase time of the month,” they know how during the late follicular phase of compared with the follicular phase bad an experience that can be. It’s the menstrual cycle prior to ovula- when the ratio of estrogen to pro- pretty clear that they should try to tion, which is characterized by the gesterone is high (i.e., the increase avoid racing during their periods. pre-ovulatory surge in estrogen and in estrogen concentration is high The amount of menstrual flow, and suppressed progesterone concen- relative to the increase in proges- therefore the amount of blood and trations. Performance may also be terone concentration so the effects iron they lose, also affects how better during the middle part of the of the rising estrogen outweigh the they feel the week following their luteal phase (a week after ovula- effects of the rising progesterone).

TRACK COACH — 6931 Initial Level 1 Recertification Deadline Approaching, December 31, 2016

The initial recertification period for Level 1 coaches, implemented with the introduction of the re- vised Level 1 curriculum is quickly approaching. All coaches certified prior to January 1, 2013 and not holding a Level 2 certification will need to choose from one of two recertification options to maintain their Level 1 certification. Both options include obtaining a passing score on the revised Level 1 exam.

Level 1 coaches who fail to recertify by December 31, 2016 will be removed from the USATF Coaching Education database and will not be eligible to participate in the Level 2 event specific course until a new Level 1 course is completed. Recertification also assures a Level 1 coach of available cutting-edge information at the end of each Olympiad to keep their certification current.

Learn more about Level 1 Recertification options and the revised curriculum here.

2016 Calendar of Schools Level 1 Date Location Nov. 5-6 Nazareth College – Rochester, NY Nov. 12-13 Cardinal Stritch University – Milwaukee, WI Nov. 12-13 Tennessee State University – Nashville, TN Nov. 18-20 Eastern Michigan University – Ypsilanti, MI Nov. 18-20 Johnson & Wales University – Denver, CO Nov. 18-20 Life University – Marietta, GA Nov. 19-20 Allen High School – Dallas, TX Nov. 26-27 UNLV – Las Vegas, NV Nov. 26-27 Residence Inn Kansas City Airport – Kansas City, MO Dec. 2-4 IMG Academy – Bradenton, FL Dec. 9-11 Westerville South High School – Westerville, OH Dec. 10-11 Houston Baptist University – Houston, TX Dec. 16-18 Public School 9 – New York, NY Dec. 17-18 Fresno State University – Fresno, CA

TRACK COACH — 6932 2016 USATF Annual Meeting Schedule of Coaching Activities & Meetings

Wednesday, November 30 Committee Detail 9:00 AM – 5:45 PM Podium Education Project Hilton Hotel, Walt Disney World 7:45 PM – 8:30 PM Coaches Education Executive Committee

Thursday, December 1 Committee Detail 8:30 AM – 10:50 AM Coaches Advisory Executive Committee 11:30 AM – 12:20 PM Coaches Education Executive Committee 1:30 PM – 3:00 PM Coaches Advisory Executive Committee 2:30 PM – 4:50 PM Men’s/Women’s Development Joint Executive Committee 4:00 PM – 5:50 PM Coaching Education General Session

Friday, December 2 Committee Detail 7:00 AM – 8:30 AM SafeSport Training Course - 9:00 AM – 10:30 AM Coaches Advisory General Session 12:00 PM – 2:50 PM Men’s/Women’s Development Joint General Session 1:00 PM – 1:50 PM Coaching Education Executive Committee 4:00 PM – 5:50 PM Men’s Track & Field General Session 4:00 PM – 6:50 PM Women’s Track & Field General Session 7:00 PM – 8:30 PM SafeSport Training Course -

TRACK COACH — 6933 2016 Podium Education Project Celebrating 31 Olympic Medalist Coaches and USATF High Performance Program Wednesday, November 30, 2016 Hilton Hotel, Walt Disney World, Orlando, Florida

What is it: The Podium Education Project (PEP) is an annual High Performance symposium that brings together coaches and sport scientists to review and present cutting-edge methodology and coaching practices. An event where the best of the best convene, the PEP provides an exchange of knowledge between scientists, elite coaches and podium level coaches who have achieved the status of devel- oping a medal-winning athlete at the highest level (National Championships, Youth Olympics, World Championships, Pan American Games and the Olympic Games).

Who should attend this symposium: Coaches seeking to advance their knowledge at the highest level of the sport, sport scientists and academics who are interested in cutting-edge information on hu- man performance. Youth Coaches and high school coaches who are developing USATF’s future stars.

Featured international speakers and clinicians scheduled to speak to date: • Don Babbitt: Associate head coach at the University of Georgia, Coach Babbitt is considered the top throws coach in the U.S., having directed gold medalists Adam Nelson and Reese Hoffa in their successful throws career. • Anatoliy Bondarchuk: The most accomplished hammer thrower of all time, having set two world records before becoming a world-class coach. Currently resides in British Columbia, Canada leading such world class throwers as Canadian Dylan Armstrong and Jennifer Joyce, as well as two-time U.S. Olympian, Kibwe Johnson. • Renato Canova: Known worldwide for his 20+ year coaching career with many of Kenya’s top marathon runners, including 2016 Berlin Marathon winner, Kenenisa Bekele. • Gunter Lange: Senior Associate Director of IAAF Development Program, who oversees the IAAF Coach Certification program, and is an endurance expert in the sport sciences. • Duffy Mahoney: USATF Chief of High Performance presents the new 2020 High Performance plan to assure that Team USA continues their dominance in track and field as the world’s #1 team. • Inigo Mujika: World renowned Spanish lecturer and professor on exercise physiology, best known for his research on recovery and tapering in training. While specializing in cutting-edge research for endurance sports, his book, “Endurance Training-Science and Practice” has been acclaimed in all areas of sport. • Rana Reider: The most successful horizontal jumps coach in the U.S., mentoring two-time Olympic triple jump gold medalist Christian Taylor, as well as 2016 Olympic gold medalist Tianna Bartoletta. • Loren Seagrave: Director of track and field at the prestigious IMG Academy in Florida, Coach Seagrave has a 30-year coaching career of producing top talent in the sprints, hurdles, and jumps. He coached elite athletes, such as long jumper Dwight Phillips, to multiple medals at the World Championships and Olympics.

Registration: Click here to register and for more information.

TRACK COACH — 6934 IAAF/USATF Academy for Jumps or Youth Specialization

December 4-10, 2016 IMG Academy - Bradenton, Florida

Offering: Upon completion of the USATF/IAAF Academy, coaches will receive an IAAF Level V diploma and USATF Level 3 certification. The IAAF Academy Diploma for Elite Coach is the highest recognized achievement awarded through the IAAF Coaches Education and Certification System (CECS). It is recognized around the world and indicates that a coach is not only highly experienced but has the knowledge to coach or instruct at the highest international levels of the track & field profession. In ad- dition to the IAAF Diploma, all USATF Level 2 coaches who complete the course will receive a Level 3 certification in their selected event, which is the highest coaching honor in the US. The school is a six-day intensive classroom and laboratory setting.

For more information and faculty bios, click here.

NEW Youth Specialization Academy:

USATF and IAAF are partnering to offer the Youth Specialization Academy, designed to introduce all coaches to the best research and practices for specializing in coaching youth athletes. Utilizing a long- term athlete development model for coaching youth through elite, the specialization academy will include topics in the following:

• Growth and Development Cycles for the Developing Athlete • Physiology of the Developing Athlete: Skeletal and Muscular • Stages of Mental and Emotional Growth • Training Theory for the major event areas based on age appropriate progressions • Talent Identification • Coaching Ethics and Modeling for the Developing Athletes • Blending the Support Team and the Coach: at the high school meet or at the Youth Olympics • Strength Training; When, How much, Who • Basic skills and Drill Progression in the Broad Events

IAAF Academy Application: Click on the application link below and submit with complete resume to Terry Crawford, Director of Coaching: [email protected]. Application deadline is November 8 or when the academy reaches maximum capacity. Academy is expected to reach capacity quickly, so it is recommended that interested coaches apply early.

Click here to download the application

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