1 The LA84 Foundation is the organization created to manage Southern California’s share of the surplus from the 1984 Olympic Games. Located in the historic Britt House since 1985, the LA84 Foundation has committed more than $160 million to create, support and expand existing youth sports programs, and develop the Paul Ziffren Sports Resource Center. The Sports Resource Center is a state-of-the-art learning and cultural center for sports which contains sports books, films, videos, photographs and memorabilia. To date, more than two million boys and girls and more than 1,000 youth sports organizations throughout Southern California have benefited from our endowment. The goal of the LA84 Foundation is to be an innovator in youth sports and coaching, and to increase opportunities for achieving athletic excellence at every level. The Foundation grants financial assis- tance to organizations providing youth sports opportunities, initiates and operates its own youth sports programs including Run For Fun, Summer Swim, and offers free coaching education work- shops through the LA84 Foundation Coaching Program. For additional information regarding the LA84 Foundation please visit our web site at www.LA84Foundation.org. Peter V. Ueberroth, Chairman Anita L. DeFrantz, President Board of Directors: John Bryson Yvonne Burke Jae Min Chang Anita L. DeFrantz James Easton Janet Evans Priscilla Florence Bob Graziano Rafer Johnson Maureen Kindel Tom Larkin Charles D. Miller Peter O’Malley Joan Payden Amy Quinn Frank Sanchez Peter Ueberroth Gilbert Vasquez David L. Wolper, Chairman Emeritus John Ziffren 2 LA84 FOUNDATION TRACK AND FIELD COACHING MANUAL Edited By Edward Derse Jacqueline Hansen Tim O’Rourke Skip Stolley Contributing Writers John Amneus Dave Johnston Don Babbit Rick McQuire, Ph.D. Bob Baker Kevin O’Connell Michele Buchicchio Ken Reeves Ellen Coleman, R.D. John Tansley Edward Derse Skip Stolley Brian FitzGerald Art Venegas Ann C. Grandjean, Ed.D. Danny Williams Hal Harkness Brian Yokayama Design Mary Jo Reutter Cover Design James Robie Design Associates ISBN 0-944831-32-X CIP 94-80269 ©1995-2012 LA84 Foundation. All rights reserved. This manual may not, in whole or in part, be copied, photocopied, reproduced, translated, or converted to any electronic or machine-readable form without prior written consent of the LA84 Foundation. Printed in the USA LA84 Foundation 2141 West Adams Boulevard Los Angeles, CA 90018 (323) 730-4600 3 Table of Contents Chapter 1: A Philosophy for Coaching High School Athletes . 9 The High School Coach, Someone Special . 10 High School Sports as an Extended Classroom. 17 Developing a Coaching Philosophy. 18 Chapter 2: Organizing a Track and Field Program . 27 Responsibilities of a Head Track Coach. 28 The High School Coach’s Legal Liability . 31 Sexual Abuse in Youth Sports . 32 Organizing a Track and Field Coaching Staff. 33 Preparing for the Season. 37 Sample Team Guidelines. 42 Chapter 3: Principles and Methods of Training . 51 Teaching Track and Field Skills. .52 Universal Principles of Training. .59 Planned Performance Training. 63 Integrating Skill and Fitness Training. 68 Warm-Up, Warm-Down and Stretching. 68 Chapter 4: Strength and Power Training . 75 Strength Training . 76 Strength Training Principles. .76 Safety in the Weight Room. 79 The Strength and Weight Training Program. .83 The Lifts. 93 Chapter 5: Plyometric Training for Speed-Strength. 105 A Philosophy of Plyometric Training. .106 The Physiology of Plyometric Training. .106 Principles of Plyometric Training . .107 Constructing a Plyometric Training Program. 111 Incorporating Plyometric Training . .127 4 T ABLE OF CON T EN T S Track and Field Coaching Program Chapter 6: Injuries: Prevention and Treatment. .136 The Coach’s Responsibility. 137 The Most Common Injuries. 138 Returning an Injured Athlete to Competition. .148 Preparing for Injuries. 149 Other Health Issues. 149 Chapter 7: Performance-Enhancing Drugs and Supplements. 151 Anabolic-Androgenic Steroids. .152 Other Performance-Enhancing Substances. .155 Chapter 8: Eating for Health and Performance. 164 The Athlete’s Diet. 165 Pre-Competition Meals. 178 Fueling During Competition. 178 Achieving Ideal Competitive Weight . .179 Eating Disorders. 179 Chapter 9: Organizing a Home Track Meet . 182 How to Prepare for a Home Dual Meet . .183 How to Recruit and Train Adult Officials. 202 Chapter 10: Training Sprinters . 206 A Philosophy for Coaching the Sprint Events. 207 The Speed Dynamics® Approach to Sprint Training. .207 Testing and Evaluation. .211 Coaching the Mechanics of Sprinting. 217 Coaching the Maximum Velocity Phase. 220 Acceleration. .225 The Start. 234 The Finish. 239 5 T ABLE OF CON T EN T S Track and Field Coaching Program Coaching the Relays . .240 Applying Strategy to the Sprint Races. 251 A Training Periodization Plan for the Traditional High School Track Season. 254 Chapter 11: Training Hurdlers. .260 A Philosophy for Coaching the Hurdles . 261 Teaching the Technique of Hurdling. 262 Stages of Hurdling: Girls’ 100m and Boys’ 110m. 263 Methods of Training for the Hurdle Events. 268 Training Periodization Plan for the High School Season. 272 Chapter 12: Training Distance Runners. 278 A Philosophy for Coaching the Distance Events. .279 Periodization for Distance Training. .280 Universal Principles of Training. .286 Basics to Teach for Racing Success. 288 Tactics to Teach. .289 Types of Racers. .290 Running Terms . 293 Teaching Distance Running Mechanics. 297 The Three Distance Races. .299 Other Keys to Being an Effective Distance Coach. .304 Liability and Safety. .307 Chapter 13: Training Long Jumpers. .313 A Philosophy for Coaching Long Jumpers. .314 Coaching Tips. 319 Drills. 319 Training for the Long Jump. .320 Considerations in Training . 321 Types of Training for the Long Jump. .322 Jump Testing. 325 Training for the High School Season. .326 Chapter 14: Training Triple Jumpers. 330 A Philosophy for Coaching the Triple Jump. ..