Coaching the SprinterYou have probably heard the saying "Sprinters are born and not made." This is true to a certain extent, but don't neglect working with your sprinters on other things besides starts and relay exchanges. Speed can be improved through an increase in stride strength and an increase in stride frequency.

You can help your sprinters improve these two variables through extensive training in flexibility, strength and running technique.

Techniques Involved In Sprinting and Starting

Foot PlacementThe sprinter does not run on the toes. Ideally, the foot should make contact with the ground on the outside edge and rotate inward with and outside edge, heel toe movement. The foot makes contact with the ground slightly ahead of the center of gravity to allow the sprinter to push off into the next stride.

Knee LiftKnee lift in sprinting is natural. It is an extension of proper foot placement and lift off of the track. The knee should be lift only high enough for maximum stride length. Be careful not to only stress knee lift as this will result in the upper body becoming upright which is highly ineffective. Proper foot placement and drive from the ground results in proper knee lift.

Trail Leg Lift The trail leg is also very natural in its movement. It is in reaction to the drive of the opposite leg. The harder the drive, the greater the bend will be. Strength and flexibility will also influence the fold of the leg.

ArmsThe arms are used to counteract the twisting and untwisting of the trunk caused by the leg action so that the sprinter will stay properly balanced. Concentrate on the backward movement of each arm. If one arm is swung back the other will go forward naturally to conteract its movement. The hands should be about level with the shoulders when in front of the body and the upper arm almost parallel to the ground when in its backward movement.

Hands Do not clench the fists or let the hands flop at the wrist. Have your sprinter loosely curl the fingers with the thumbs resting lightly on the index fingers. Keep the thumb and index finger contact light. So light in fact that the sprinter should be able to carry a potato chip between them and not break it.

Body Alignment Faster speeds require a greater body lean. The lean will come automatically with acceleration. The sprinters lean will vary according to their normal posture, flexibility, speed at the time, physical condition and wind and weather conditions.

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HeadThe head is held in a natural position with the eyes focused straight ahead. The head and back are in alignment with the face, jaws, and neck as relaxed as possible. Relaxation at top speed is the key to maintaining correct form. This is only accomplished through quality sprint workouts under simulated competitive conditions.

Coaching the Start

The start is relatively easy to learn and very rarely has a great deal to do with the final outcome of a race. Yet it is probably the most worked on phase of sprinting. The purpose of the start is not to be the first one out of the blocks, but to put the sprinter in the proper running position within four strides after the start.

Setting the BlocksSet the front of the blocks one step from the starting line. Have your sprinter step several yards in front of the blocks in his lane to make sure they are in a straight line and then secure to the track. The front block is set by placing the elbow on the starting line and extending the arms and fingers back. Where the fingers come to rest is where the front block is set. The rear block is set by getting into the "on the marks" position. The knee of the free leg is placed on the track parallel to the front block placement. Where the foot of the free leg comes to rest is where the rear block is set.

On Your MarkJust before the race is set to begin, the starter tells everyone to stand behind their blocks. On the "on your mark" command the sprinter should walk in front of their blocks and then back into them by placing the lead leg on the block first and then the rear leg.

The hands are placed behind the starting line with the index fingers and thumbs parallel to the starting line. The arms are straight with the elbows locked. The hands should be shoulder width apart.

When the sprinter assumed this position, he should lean forward and place his body weight on his hands. The sprinter does this so that on the "get set" command the sprinter only needs to raise the hips. Point the knees slightly in so that the feet will drive straight out on the track.

Get SetOn the "get set" command the hips are raised to a point slightly higher than the shoulders so that the trunk is gently sloped downward. The back is flat and the head is in natural alignment with the trunk. The back leg should have an angle of approximately 120° and the front leg less than 90°.

The sprinter should be concentrating on their actions once the gun is fired, not on the sound of the gun. Once the gun sounds there should be a strong pushing action of the front leg. The sprinter should not step out with the rear leg. The arm opposite the rear leg is driven to a point where the upper arm is parallel to the track. Do not stand up immediately, stay low and gradually become upright within 5 strides after the start.

Youth Track and Field Coaching the Relay Exchange2

Overhand Relay ExchangeSince the overhand style is used in the sprint relays (400 and 800 meter relays), it is necessary for the runner to come out of the blocks holding the baton.

The baton should be held at one end with the majority of its length protruding in front of the right hand. The baton itself is gripped in the V formed by the thumb and index finger. The index finger is wrapped around the baton to hold it firm. In the "set" positionm, the body is supported by the thumb and the other three remaining fingers of the right hand.

Outgoing Runner When the pistol fires, the runner begins sprinting. The runner to whom he will hand the baton is standing in the outside half of the lane. Both feet are pointed forward with the outside foot back and the inside foot forward. The sprinter is in a semi-crouched position with the right arm forward and the left arm back, looking under the armpit toward the incoming runner.

As the incoming runner reaches a checkmark, the outgoing runner drives off the forward foot, drives forward the left arm and back with the right arm, turns the head forward and begins to sprint..

CheckmarksCheckmarks are used so that the baton exchange will be smooth and legal. Poor exchanges and disqualifications occur because the outgoing runner starts too early or too late. The outgoing runner needs a signal to tell him when to start. This is done with the use of a checkmark placed on the track outside the exchange zone. The faster the incoming runner, the farther away the checkmark should be. The faster the outgoing runner, the closer the checkmark.

Find your checkmarks through trial and error. Work the incoming runner with outgoing runner. Outgoing runner stands in the exchange zone and looks back at a checkmark ten meters before the exchange area. The incoming runner starts 40-60 meters back and sprints towards the exchange zone. When the incoming runner reaches the checkmark, the outgoing runner takes off sprinting. When the outgoing runner reaches the center of the exchange zone, he will extend his hand back to receive the baton. If the outgoing runner runs away from the incoming runner, then the checkmark should be set closer to the exchange area. If the incoming runner overruns the the outgoing runner, then the checkmark should be set further away.

Handing Off the BatonAs the outgoing runner reaches the middle of the exchange zone he or she places their arm back almost parallel to the ground with the palm of the hand facing up. The incoming runner makes a downward pass across the palm of the outstretched hand. The outgoing runner then takes the baton away from the incoming runner.

In sprint relays, the baton is handed off alternately from hand to hand. The number one runner sprints with the baton in the right hand and hands off to the left hand of the number two runner. The number two runner hands off to the right hand of the number three runner and the number three runner hands off to the left hand of the number four runner.

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Setting Running PositionsPosition your runners as follows:

First Leg: Second fastest runner and quickest out of the blocks. Second Leg: Best straight away runner. Third Leg: Best curve runner. Fourth Leg: Fastest runner and best competitor.

Principles and Techniques of Hurdling

Starting for the HurdlerThe regular sprinters start is employed by the high hurdler, the only difference in technique

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is that the hurdler will tend to rise sooner that a sprinter in order to prepare for the first hurdle.

An eight stride pattern to the first hurdle is most common for hurdlers. Seven strides may be used by the rare strong hurdler. If a hurdler has a dominant left leg it should be used in the blocks as the lead leg. It will also be ussed as the take-off leg when clearing the hurdle. If this is the case then no adjustments need to be made.

The problem arises when you have a tall, strong athlete who finds eight strides place them to close to the hurdle. In this event, there is a need to change his block placement and place the right foot forward at the start.

Whether using a seven or eight stride pattern to the first hurdle, in each case the take-off should occur from 6 1/2 - 7 1/2 feet from the hurdle.

Hurdle Clearance To clear the hurdle, the athlete leads with the knee of the lead leg, not the foot. THe leg is picked up and brought straight through over the center of the hurdle. It should not be rotated outward or slung out and then over the hurdle. The knee of the lead leg is slightly bent, a straight leg will increase clearance time.

The arm opposite the lead leg reaches forward toward the toe of the lead leg. The opposite arm is brought back, bent at the elbow just as if it were part of the normal running stride. It should not be thrown to the side to aid in balance..

The uppder body leans forward into the hurdle to aid in sustaining momentum after the hurdle is cleared. The eyes remain looking forward to the next hurdle. If the body is held too upright on the clearance, the hurdler will have to raise his center of gravity higher to clear the hurdle. This will also cause the hurdler to be leaning back upon clearance, destroying momentum.

As the hurdler begins to clear the hurdle, the lead arm is rotated outward as if opening a door and brought down and back. This rotation will keep the elbow in to the body. This action will also cause the body to straighten and the lead leg to drop. The dropping of the lead leg causes the trail leg to come through more quickly. As with the lead leg the trail leg is brought through knee first with a high knee action. It passes under the lead arm which is passing back at this moment.

The opposite arm is now brought forward to aid in the preparation of the step toward the next hurdle. The foot should strike the track first on the outside and then roll inward and up onto the ball of the foot.

The main problem to avoid in clearing the hurdle is that of "floating" over the hurdle. The clearance must be an active one to maintain momentum and proper sprinting form.

Between HurdlesOnce the lead leg touches down, three more strides should be taken to the next hurdle.

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These three strides are no different than the previous ones although the tall, strong, hurdler will have to shorten the third step in order to avoid running up on the next hurdle.

The main mistake a hurdler will make is galloping between hurdles instead of sprinting in order to acheive the three strides. The stride must be quick and regularly spaced. By galloping, the hurdler is overstriding to much and will lose speed.

Coaching the High Jumper

Dynamics of High JumpingThe high jump has been dominated by two basic techniques. The straddle and the flop.

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The straddle technique was the most popular until Dick Fosbury won the 1968 Olympics in what was to be called the Fosbury Flop. The flop has become the most popular technique for several reasons.

In order to clear the bar with the straddle technique, the jumper must raise his center gravity 2" over the height of the bar. With the flop technique, the jumper needs only to raise his center gravity by 1/2" over the height of the bar.

The flopper can approach the bar at a much faster speed than can the straddler.

The flop technique is easier to learn for a youngster.

The Straddle TechniqueApproach

In the straddle, the athlete should approach the bar from a 20° to 35° angle at maximum controlled speed. Approaching at this angle will allow the jumper to plant the take-off foot closer to the bar.

The number of strides taken in the approach to the bar should be from 7 to 9. The first step of the approach is always with the take off foot.

The jumper approaches the bar in a direct line with the angle of approach.

The approach is smooth and relaxed with the jumper gradually building to maximum controlled speed. The last three steps of the approach should be long, long and short.

The head will be held up, the shoulders squared, and the eyes will be focused on the bar. The arms are carried in the normal sprinting action until the final three steps when they prepare to execute a double arm swing at take-off.

On the third stride before take-off, the jumper lowers the center of graivity by flexing the take-off leg and extending the arms downward. The shoulders are drawn forward.

On the second to last stride the arms are dropped behind the body, the hips are lowered, and the jumper leans backward.

The final stride is shorter than the previous two strides so that his center of gravity can move back over the take-off foot and thrust the jumper into the air.

The foot plant is a heel-ball-toe rocker step.

The arms swing simultaneously upward in a double arm swing and are blocked out as the hands reach chin level. The provides for greater force on the take-off.

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The swing of the free leg begins bent, with the thigh and knee leading. It is followed by a whip-like action of the foreleg as it straightens before the leg reaches a horizontal position.

Over the Bar

As the jumper leaves the ground, the swing of the lead leg and the rotation of the take-off foot will cause the body to begin rotating around its longitudinal axis.

After the arms have been clocked out, the right arm will continue upward as the left arm stays bent at the elbows and close to the body.

The lead leg will remain straight as it reaches bar height while the take-off leg is brought up, under the bar, flexed.

When the jumper is over the bar, the lead leg should be forcefully extended upward in a counter-clockwise motion, leading with the elbow. This will cause an opposite reaction in the trail leg and it will rise to clear the bar.

The left arm stays close to the body throughout the clearance.

The Flop TechniqueApproach

In the flop, the approach is approximately 60-70% of the total jump. Because of this, a great deal of practice time needs to be spent on perfecting it.

The most often used style of approach in the flop is the J-approach. In this approach, the jumper will take an 8 to 10 stride approach to the bar at a 90° angle. 5 steps will be directly at the bar and 5 steps will be turning a curved path, parallel to the bar.

The approach is begun for a left footed jumper by running is a straight line toward a point approximately 15 feet to the right of the right standard. The first 5 steps are used to build speed in a fast but relaxed manner. In the final 5 strides the jumper begins to run a slight curve toward the right hand standard.

The running of the curve will build centrifugal force which will prevent the athlete from leaning into the bar at take-off and will also allow him to maintain his speed at takeoff, involving the stretch-reflex mechanism.

Take-Off

The second and third step from take-off are lengthened to lower the jumper's center of gravity so that on the final stride can be shortened, bringing the center of gravity back over the take-off leg.

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The take-off foot is planted flat footed and parallel to the cross bar in line with the right-hand standard. It is very difficult to rotate the body if the take-off foot is pointing toward the bar.

On take-off, the jumper rocks onto the toes as the free leg and arm are driven up and away from the cross bar at a point in line with the left-hand standard. This develops rotation.

Arms are carried naturally throughout the jump. A double arm swing should not be used if at all possible as it will inhibit approach and take-off speed. However, for the slower flopper and the athlete of average ability, a double arm swing is probably more beneficial as it promotes vertical angular momentum because of the blocking out of the arms at take-off.

Over the Bar

If the take-off has been properly executed, the jumper will be in position to clear the bar. The knees will be slightly spread with the heels together. The head will be turned to the inside with the eyes looking over the shoulder and at the cross bar. The arms will come alongside the body.

As the jumper reaches height on top of the bar, the jumper should straighten the back leg and tuck the chin in to the chest. This will cause the legs to rise. The feet will be extended out and up.

The landing is executed by landing on the upper back area, not the neck.

Youth Track and Field Drills

Baton Standing Pass Drill

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Purpose: Great drill to work on the relay exchange.

Procedure: Have your four runners line up in a single file line within passing distance of each other. WIth each man giving the verbal command, the baton is passed forward as quickly as possible. When the final man receives the baton, the runners reverse directions and the drill is repeated.

Form Running Drill

Purpose: Great drill to encourage good basic running form.Procedure: Emphasize high knee lift with a high, fast arm action, and a slight

forward body lean.

Begin by having your athletes run in place slowly with a high knee lift and correct arm movement. On the whistle, arm action is increased as fast as possible while the athletes remain relaxed and in place. After 10 - 15 seconds return to the original starting movement and then repeated.

Next, line your athletes up in the same position and begin running in place, still emphasizing the correct running action. On the whistle, the group proceeds down the field gradually increasing speed until they are at full speed. Coaching Point: It is important to maintain good form while increasing speed.

Finally, have your athletes line up against a fence and place both hands against it, arms length away. Keeping the arms straight, lean forward and begin running in place. On the whistle, begin moving the legs up and down as quickly as possible. Return to starting pace and repeat.

Greyhound Drill

Purpose: Great drill to work on speed and endurance.

Procedure: One runner starts at the beginning of the 100 meter dash mark. The partner lines up at the 50 meter dash mark. The first runner begins to sprint as fast as they can and when they close to within 20 meters of the partner, the partner begins to sprint. The first runner tries to run the

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second runner down. They walk back for recovery and exchange positions.

Hang Method for Long Jumping

Purpose: Great drill for teaching the hang method for long jumping.

Procedure: Have the athlete run up to the long jump pit as fast as they can and take off with a driving forward motion. The lead leg initially flexed and driven upward, but then extended and brought backward to join the take-off leg. Both legs are thrust in their extended positions to the rear of the body. Arms circle downward, backward and then upward and forward. When the arms are up above the head, it appears as if you are hanging in the air. Then the legs are thrust forward as the athlete prepares to land. Knees are flexed for landing and upper body moves forward when the feet hit the ground.

Indian File Pass Drill

Purpose: Great drill to work on the relay exchange.

Procedure: Have your four relay runners jog around the track in single file. On the verbal command, the runner places his hand back and receives the baton. The runner then passes it on to the next man and so on until the fourth man receives it. They then pass it back through the line to the first man and the drill is repeated.

Power Start Drill

Purpose: Great drill to work on firing out of the blocks.

Procedure: Set up the sprinter in the normal position in the starting blocks. Stand approximately 4 to 6 meters away in front of the sprinter. As the sprinter fires out of the blocks extend your arms and place them on the shoulders. If the sprinter is coming out too high, you will be able to stand them up and stop them. If they are coming out correctly they will

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drive you back out of the way.

Russian Sprint Drill

Purpose: Great drill for increasing speed.

Procedure: 3 x 80 meter sprint with increasing speed through finish.

3 x 40 meter sprint at 75 % of max.

3 x 40 meter sprint at 95% of max.

3 x 60 meter sprint a maximum speed.

Spinners Drill

Purpose: Great drill for teaching the athlete to explode quickly out of the blocks.

Procedure: Jog slowly in a straight line and at the coaches signal jump in the air and turn around 180 degrees and immediately fall into a starting position only for a second. Then accelerate and sprint for 15 yards.

Two Man Breakdown Pass Drill

Purpose: Great drill to work on the relay exchange.

Procedure: Break your relay team up into groups of two and have each group work on passing the baton within the exchange zone. The incoming runner should sprint in from 40 meters and begin setting their checkmarks for the exchange.

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