Category Archives: Coaching Articles

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Sprint Acceleration Training Video

Usain Bolt’s coach Glen Mills believes in sprint training drills, “Athletes tend to reverse to their old habits when put under pressure or when running at maximum velocity. Like helping an actor learning a part, coaches have to continuously react and replay and redo the drills, getting the athlete to run over and over in order to break habits, both psychologically and physically, and get into the right running technique.”

“We set about doing drills then we took videos of his workouts and broke them down on the screen in slow motion to show him exactly what he was doing. I would draw diagrams and show him the position that we are working to achieve.”

Sprint training drills are important for warm up and teaching proper sprint mechanics, the acceleration a-run drill is one example of the drills sprinters can use to improve technical skills and increase sprint speed.

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Video thumbnail for vimeo video Long Jump Approach Check Marks - Digital Track and Field

Long Jump Drills Approach Video

Long jump drills for the approach can help train the athlete not foul and how to correct errors. Using a check mark system with your long jump drills will help develop the approach run.

Long Jump Drills Approach and Marks

 

Long Jump Drills: 12 Step Running Approach


Long jump drills for the approach include a 12 step running approach, six strides with each leg, the athlete should count only the step with the takeoff leg. For example, count six lefts if the jumper takes off the left leg in the long jump.

Jumpers need to practice on the track without the takeoff point to develop the proper cadence
and rhythm. After the approach is consistent, the athlete can move to the jumping area.


Next, the jumpers will practice the approach with a pop up to simulate the approach and takeoff. Other long jump drills can be used with the approach run also.

Increase the number of strides only after proper running mechanics are established and  the performance is consistent. Do not make adjustments the last practice before a major competition or at track and field meet.

Estimated Performance to Add Strides 
Long Jump 22’6″ (male) 18’0″ (female)

To learn about long jump basics, check this page

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Check Marks and Steering in the Long Jump


Check marks are used in all of the jumping events. Marks can be used by the coach and by the athlete. The first check mark is at the start of the attempt. The next check is at four steps into the approach and can be used by both the coach and the athlete. 

Athletes can make a minor adjustment to either increase speed or decrease speed at the first check mark if they miss the four step marker. The four step mark is the most common point used to adjust runway speed. Over stepping the mark indicates the athletes should focus on staying down and push more down the track, especially if the athlete misses the takeoff point by the same distance they were off the coaches mark.

Subtle adjustments are made in the approach visually by the athlete if the takeoff point is incorrect. This visual correction by the jumper is called steering. Generally, the earlier the adjustment in the approach the more likely the jumper will have a well executed attempt.

Marks and adjustments
Several variables can affect check marks during competition. Sometimes it is the athlete and sometimes it is the meet conditions or it can be both. Establishing an approach rhythm first then adjusting the check marks is recommended. Taking a few approach runs with a pop-up can determine the adjustments needed that day.


Consistency with the four step mark will solve most problems. 

In the long jump, a common error is over striding causing foul problems. The simple solution of moving the jumper back is usually not the answer. Pushing more out of the back and getting into proper maximum velocity sprint mechanics down the runway is much more productive. Long jump drills for approach can include developing proper running mechanics and acceleration training.

Long Jump Drills: Marks and Adjustments


On four stride mark and hits takeoff mark (half the takeoff board in warm ups for the long jump and triple jump).

GOOD

Short of four stride mark and hits takeoff mark (half the takeoff board in warm ups for the long jump and triple jump)

ADJUST if running speed is not maintained: move up by amount missed

GOOD if running speed is maintained: look to make check mark adjustments in training if needed.

Over four stride mark and hits takeoff mark (half the takeoff board in warm ups for the long jump and triple jump)

GOOD if running speed is maintained: look to make check mark adjustments in training if needed.

Over four stride mark and over takeoff mark by same distance (half the takeoff board in warm ups for the long jump and triple jump)

GOOD if running speed is maintained: look to make check mark adjustments in the back of the runway.

Over four stride mark and under takeoff mark by same distance (half the takeoff board in warm ups for the long jump and triple jump)

ADJUST watch the rhythm of the approach, more gradual build up in speed.

Under four stride mark and under takeoff mark by same distance (half the takeoff board in warm ups for the long jump and triple jump)

GOOD if running speed is maintained: look to make check mark adjustments in the back of the runway.

Under four stride mark and over takeoff mark by (half the takeoff board in warm ups for the long jump and triple jump)

ADJUST watch the rhythm of the approach, more drive out of the back, quicker transition into high-end speed. Watch for over striding into the last three steps.

With longer approach runs, the four step mark can be moved to the sixth stride (18-20 steps).

Long Jump great Mike Powell offers his advice:

“The thing that I try to tell coaches, get your athletes to think of the long jump as a vertical jump. It’s really not a horizontal jump. The distance comes from the speed.

“I believe that the approach is 90 percent of the jump. It sets up the rhythm, it sets up the takeoff, and that’s really the majority of the work. Once you leave the ground this whole distance that you can go is already pre-determined (by) the amount of speed you have at takeoff, your hip height, takeoff angle and the amount of force you put into the ground. All you can do when you get into the air is take away from that.”

read more from Mike Powell here

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Video thumbnail for vimeo video Throwing Videos - Digital Track and Field

Peak Training Shot Put and Discus

Video thumbnail for vimeo video Throwing Videos - Digital Track and Field

Shot Put Drills

Discus Throw Drills

Peak Training

Learn shot put drills and discus throw discus and training for the peak of the season with this brief guide for coaches to follow at the end of the year.

Shot Put and Discus Throw Warm Up

Dynamic Warm Up 2x30m each

  • Backward lunges
  • High knee skips
  • Backward skipping
  • Forward skip with arm circles
  • Walking knee lifts
  • Walking quad stretch
  • Backward jogging
  • Side slide
  • Dynamic build ups

Shot Put Drills

Peak Workouts

Shot Put Training Program

Glide Shot Put

Day 1 and Day 3

  • Crunch drill 3 with no reverse x3 (+ 1 kilo)
  • Mini glide with no reverse x3 (standard)
  • Glide with reverse 4 sets of 3 throws (light-standard-light)

Day 2

  • Crunch drill 3 with no reverse x3 (standard)
  • Mini glide with no reverse x3 (standard)
  • Glide with reverse x15  throws (standard)

Spin Shot Put

Day 1 and 3

  • Stand throw with no reverse x3 (+ 1 kilo)
  • Step to the middle, half turn throw with no reverse x3 (standard)
  • Slow full throw with no reverse x3 (standard)
  • Full throw 4 sets of 3 throws (light-standard-light)

Day 2

  • Stand throw with no reverse x3 (standard)
  • Step to the middle, half turn throw with no reverse x3 (standard)
  • Slow full throw with no reverse x3 (standard)
  • Full throw x15 throws (standard)

 

Discus Throw Drills

Peak Workouts

Discus Throwing

Day 1 and 3

  • Stand throw with no reverse x3
  • Step to the middle, half turn throw with no reverse x3
  • Slow full throw with no reverse x3
  • Full throw x12

Day 2

  • Stand throw with no reverse x3
  • Step to the middle, half turn throw with no reverse x3
  • Slow full throw with no reverse x3
  • Full throw x20

Coaches need to use the correct shot put drills and discus throw drills and training at the end of the season. A good rule of the thumb is 50% of the volume from the regular season for shot put drills and discus throw drills with higher intensity during full throws in practice.

 

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Video thumbnail for vimeo video Hurdle Technique and Training Progression - Digital Track and Field

Hurdle Technique and Training Progression

Hurdle Training Progressions

 

Beginner Hurdle Step Patterns
3 Step Hurdling
8.00m or less between hurdles
1.90m – 2.00m at takeoff before the hurdle
.80m – .90m at touchdown after the hurdle
1.90m average stride between hurdles (less stride length than sprinting)

Set the hurdle distances to accomplish 3 step pattern

Hurdle Height Recommedations
Start low and build up
6 – 18″ for beginners 
24 – 30″ as beginners improve

4 step hurdle rhythm can help develop leading with the both legs

Girls/Women Hurdle Teaching Progression

5 Hurdles Novice Progression

  • 6″ hurdles at 7.00m apart
  • 12″ hurdles at 7.00m apart
  • 12″ hurdles at 7.30m apart
  • 18″ hurdles at 7.60m apart


Up to 12 Hurdles Advanced Progression

  • 24″ hurdles at 7.50m apart
  • 24″ hurdles at 8.00m apart
  • 30″ hurdles at 8.00m apart
  • 30″ hurdles at 8.30m apart


Build up to 12 30 inch hurdles at 8.30m apart with proper rhythm 

100m Hurdle Race Simulation
100m Hurdles
30″ 12m to first hurdle and 7.00m (add 20cm between each hurdle)
30″ 12.5m to first hurdle and 8.00m between hurdles x 5 hurdles
30″ 13m to the first hurdle and 8.00m between hurdles x 3 hurdles

Boys/Men Hurdle Teaching Progression

5 Hurdles Novice Progression

  • 6″ hurdles at 7.50m apart
  • 12″ hurdles at 7.50m apart
  • 12″ hurdles at 8.00m apart
  • 18″ hurdles at 8.00m apart


Up to 12 Hurdles Advanced Progression

  • 24″ hurdles at 7.50m apart
  • 24″ hurdles at 8.20m apart
  • 30″ hurdles at 8.00m apart
  • 30″ hurdles at 8.20m apart


110m Hurdle Race Simulation Boys 39″ hurdles
110m Hurdles High School 39″ hurdles
33″ 12m to first hurdle and 7.50m  (add 20cm between each hurdle) x 5 hurdles
36″ 12.5m to first hurdle and 8.00m between hurdles x 5 hurdles
36″ 13m the first hurdle and 8.20m between hurdles x 3 hurdles

110m Hurdles Race Simulation College 42″ hurdles
33″ 12m to first hurdle and 7.50m  (add 20cm between each hurdle) x 5 hurdles
36″ 12.5m to first hurdle and 8.00m between hurdles x 5 hurdles
39″ 13m to the first hurdle and 8.20m between hurdles x 3 hurdles

Adjust hurdle heights based on competition height: youth, international and high school heights can vary based on association rules for the hurdles.

All Access Members Hurdle Rhythm Drills Video

members-only-videoLearn more about hurdle training here