Canadian Track and Fieid Association Canadienne d'Athiétisme by Gerard MachABOUT THE AUTHOR ‘As anathlete, the author improved his personal best performances from 12.0in the 100metres, 23.6in the 200m and 53.6 in the 400m (at the age of 20) to 10.6, 21.4 and 47.4 respectively. He was, on several occasions, the Polish Champion and National Record Holder. ‘The author held the position of Head Coach of Sprints and Hurdles in Poland for many years. As the successes of the Polich athletes became well known, the author coached coaches and athletes both at clinics and training camps in all Eastern European countries as well as in France, Italy, Yugoslavia, Switzerland, Finland and Japan. Among the fist athletes to be coached using the Mach system were Marian Foik and Stanislaw Swatowski. Both athletes eventually became recognized as leading European sprinters, Foil was ranked Ist on the World Ranking List in 1961. ‘As the years have gone by, the list of successful athletes coached by this method has increased. The list includes European and Olympic medallists — Polish, European and World Record Holders. A partial list includes Jeray Kowalski, Celina Jesinowska, Maria Piatkowska, Andrze} Badenski, Stanislaw Gredzinski, Jan Balachowski, Jan Werner, Zbigniew Jaremski, Wieslaw Maniak, Marion Dudziak, Zenon Nowosz and Irena Szewinska. ‘The Mach system has also proved successful in Canada. In spite of the fact that hurdle preparation is a long process, all Canadian records have been improved in the hurdling events. In a relatively short period of time, the development of sprinting in Canada has progressed from a very low level to the international level. This progress was highly evident at the Pan American Games in Mexico City in 1975 and in the Olympic Games in Montreal. In Montreal ll four relays reached the finals and two of them, moreover, were close to winning medals. [Athletes such as Majorie Bailey, Patty Loverock, Yvonne Saunders, Joyce Yakubovich, Marg Stride, Joanne McTaggart, Margo Howe, Rachelle Campbell, Lynn Kellond, Marvin Nash, Hugh Fraser, Bob Martin, Hugh Spooner, Al Dukowski, Don Domansky, Bryan Saunders, Ron Jackson, Ian Seale, Leighton Hope, Glen Bogue obtained top international standard in their respective events. In January 1973, the author became Head Coach of Sprints and Hurdles in Canada. In October of 1976 he was appointed Canadian National Head Coach. At the present time he is National Program Director and Head Coach. “The author hopes that the “Advanced Manual” will prove a useful aid in the development of coaches and athletes in sprint — and hurdle events. Hopefully, it will provide a practical guide to physical education teachers as well as to coaches and athletes in sports where the speed component is of considerable importance. Gerard MachSPRINTS AND HURDLES by Gerard Mach Theory and Training for: Sprints 100, 200, 400m Hurdles 100, 110, 400mH Relays 4 = 100m 4 « 400m © Gerard Mach, 1980 Head Coach Canadian Track and Field Association 355 River Road, Vanier, Ont. KIL 8C1 All rights reserved. teeter eee eee eeTABLE OF CONTENTS Page Acknowledgements 2 Introduction 3 Development of Sprinters and Hurdlers 4 Terminology in Sprint and Hurdle Events Components of Sprint Training with examples 1 — Speed 6 I — Special Endurance (1 and 2) 7 Ill — Tempo Endurance 7 IV = General Endurance 7 V = Strength 8 VI — Power Speed 8 VII — Power Speed (Mixed) 8 Flexibility Exercises 9 VII — Strength Endurance 2 IX — Strength Endurance (Mixed) 13 Sprints Technique Starting Techniques 4 Coaching the Starting Position 6 Preparation Exercises 15 Special Medicine Ball Exercises 16 Special Jump Exercises 18 Strength and Concentration 18 Correct Running Technique 18 Cozching the Correct Running Technique 19 Technique in Special Endurance 22 Finish Technique 2 Hurdles Technique 23 Coaching the Hurele Technique * Exercises ‘Without the Hurdle 4 Exercises Over One Side of the Hurdle 27 Exercises Over the Middle of the Hurdle 28 Exercises from the Starting Line — Over the Ist Hurdle 29 Other Special Preparation Exercises 29 Exercises Using the Hurdle 29 Relays The 4 * 100 Metre Relay 30 The Canadian 4 * 100 Metre Relay Technique 30 The Check Mark 30 The Start of the Outgoing Runner 31 ‘The Approach of the Incoming Runner 31 The Baton Pass 31 Alternate Baton Pass 32 Relay Technique Exercises — The Outgoing Runner 32 The 4 * 400 Metre Relay Technique Starting Technique Coaching the 4 * 100 Metre Relay Pass 33 Designing a Training Program Training Components Emphasized for the various distances 34 100 and 200 Metre Training Program for 100 and 200 Metres 36 = Phase | = Phase I = Phase Ill = Phase IV 200 and 100 Metres Training Program for 200 and 100 Metres = Phase | = Phase I = Phase Ill Phase IV 400 and 200 Metres Training Program for 400 and 200 Metres = Phase I = Phase Il = Phase Ill = Phase IV 400 and 800 Metres Training Program for 400 and 800 Metres = Phase | = Phase Il = Phase Ill = Phase 1V 100 and 110 Metre Hurdles Training Program for 100 and 110 Metre Hurdles = Phase | = Phase Il = Phase Ill = Phase IV 400 Metre Hurdles Training Program for 400 Metre Hurdles = Phase | = Phase Il = Phase Ill ~ Phase IV Training Adjustment for Advanced Athletes The Effectiveness of the Sprint Components over the various distances Competition Preparation for Competition Race Warm-Ups for: Sprints 300 Metres — Part 1 100 Metres — Part I 200 Metres 400 Metres Hurdles 100 and 110m Metre Hurdles 400 Metre Hurdles Relays 4% 100 Metre Relay 4 400 Metre Relay Competition Tactics Injuries and Injury Prevention Training after a Hamstring Pull Notes 37 38, 39 40 41 42 43 44 47 49 51 52 53, 55 56 56 56 59e ACKNOWLEDGEMENTS ‘The Canadian Track and Field Association is indebted to the following persons for their invaluable contributions to this: manual 7 © Gerard Mach for the contents. © Valerie Perkio for her contribution to the proofreading, editing and layout. * Stephen Hutchings for the artwork. * Coaching Association of Canada and Fitness and Amateur Sport, Government of Canada for their cooperation and financial support.INTRODUCTION In this manual, the author's own system of coaching sprints and hurdles is examined. More specifically he introduces us to his personal coaching system (devised as early as 1955) which was developed as a result of thirty years of practical experience both as a coach and as an athlete His special training exercises were first described in the author's master thesis, “Methods of Coaching the 400m in Poland” (The Academy of Physical Education, Warsaw, Poland). They have since been presented in many articles. In time, as a result of more experience, the system became more complete and consequently more complicated. The following is an explanation of this system as well as a practical guideline for training program development.DEVELOPMENT OF SPRINTERS AND HURDLERS In modern sprints and hurdles coaching, as well as in any sports field, the coach should be highly specialized in at least one selected event. However, in order to help a talented athlete develop his potential and achieve world class performance level (Olympic Laurels included), a coach should have all the necessary requirements, There are different types of inborn sprint talents. Oniy a few athletes realize their natural potential because in the development of sprinting ability there are various factors involved: a} An athlete should be guided by a qualified, specialized coach, working according to a devised sprints program. b) All facility requirements should be met. c) The athlete must have a positive attitude towards training and competitions. d) An athlete should have enough time available to fulfil his training program, e) The competition program should be arranged according to the particular needs of an athlete; according to each stage of development — starting with warm-up competitions and progressing through more important events to top competitions. f) There should be sufficient recovery and rest periods between training and competition. 9) Anathlete should be in 2 position to take advantage ‘of medical and physiotherapeutic services. TALENT IN SPRINTING In sprinting, there are many different types of tal Although itis possible to begin training with younger childre from nine to thirteen years of age, training becomes me advantageous at the age of fourteen and over. Sprinter’ physical characteristics vary greatly and they can be divid into three groups: a a) the short very muscular and powerful type; b) the athlete of medium height with good muscular development, ©) the very tall athlete with less pronounced muscular development. Movement and reaction times vary greatly within these groups, In the starting blocks, the tall athletes tend to be slower than shorter athletes; while itis usually the short, ¢ ‘muscular type who excel in junior level competitions over 60, metres, It is important to note that those with apparent natural © ability and fast times at this stage are not the only ones who.) can become great sprinters, It would be a mistake to select only the shorter statured athletes for intensive sprint training because the coach can develop the athlete's muscle strength, endurance and technique a a a At this stage it is possible to see that some athletes’! have talent for 100m, 200m or 400m. The very short athletes ; like: Merchison — US.A., Pender — U.S.A., Figuerola — Cuba, Maniak — Poland or Knorneluik — U.S.S.R. are better suited to 100m. The middle height athletes such as: Owens — US.A,, Borzov — USS.S.R., Boyle — Australia, and Stecher —G.DR,, are well suited to the 100 and 200m. The very tall athletes: Carr — U.S.A., T. Smith — U.S.A., Szewinska — Poland — for example, are more suited to the 200 and 400m. ‘There are, obviously, exceptions to these examples and these exceptions are affected by factors such as reaction time, movernent time, and training. These factors must be con- sidered when the coach begins to organize a training group. Ideally the training process should begin in September, after competition; not during the competition period. The development of bad habits during competition tends to undo » the teaching process so that the start of the school year in.. September would appear to be the ideal time to begin specialized sprint training.PERFORMANCE AT THE THREE LEVELS (1) The first level of the learning process involves the coach working with the athlete to develop the ideal technique from slow motion progression to the desired technique under maximum speed. The work will continue in the same way when the training program is directed toward the competition period. In this first stage it is possible that the athlete may not achieve outstanding results in top competition as performance at this stage varies with experience and age. The athlete will not be expected. to maintain a high achievement level throughout the season, Improvement in results, relative to the age of the athlete, is the important goal at this stage. (W) In the second phase of the athlete's development, the coach works within a group training program. After 2 certain length of time, the coach will recognize the athlete's strong and weak components. The more the 00) coach knows about the athlete at this stage, the easier it wil be to direct the athlete towards the area in which he has the greatest ability. At this stage, the sprinter wil, not perform consistently at a very high level during important competitions. Athletes at the third level are international or world. ranked sprinters and the training program is adjusted to the given athlete. The main goal at this level of training, js to give the athlete the right training preparation including sufficient warm-up competition in order to achieve the highest possible performance during top competitions (e.g. Olympic Games, Pan American Games etc.). Basically, at this stage the sprinter will be ready to perform consistently at the international level EXAMPLE OF PERFORMANCE AT THE THREE LEVELS LEVELS/EVENTS 100m 200m 400m. Group Training from the beginning to the best season performance 118 244 55.0140 1 Group Training one top performance individual recognition 14-35 88S Mm Individual Program highest performance in 100mH WOMEN WOMEN WOMEN WOMEN MEN top competition TE) =| 230) | 616) 128 and and and and Better Better Better Better 100m 200m MEN 400m MEN 110mH 400mH N06) 216 4662] 145 = ola) 103 209 468 13904 We fy Oe ee and = and and and and Better Better Better Better BetterTERMINOLOGY IN SPRINT AND HURDLE EVENTS Coaches and athletes use many different terms which they understand in training and discussions, but which are interpreted differently by other athletes and coaches. Only athletes working under the same coach for many years will know exactly what to do in following a training plan which uses such terms as: fast, slow, middle, 40%, 60%, 80% etc: Misunderstandings in the interpretation of training plans might lead to overtraining, fatigue, exhaustion, and injuries which in turn could result in poor performances by the athletes. ‘There are substantial differences in interpretation between not only coaches and athletes in other sport disciplines, but also in other track and field events. Speed will mean some- thing very different when looked at from a sprint coach's point of view as compared with a long distance runner's per- spective. There are also considerable differences in what is ‘meant when a sprinter, a long distance runner or a thrower speaks of heavy strength training. To avoid all such misunder: standings the author has worked out, and used with success, the following sprint and hurdle terminology in training. Components of Spi t Training 1 Speed Special Endurance (1 & 2) Ml Tempo Endurance IV_ General Endurance Strength Power Speed Power Speed (Mixed) Strength Endurance Strength Endurance (Mixed) Rggs< in general terms, with sample distances and times. The table’ accompanying each component can be used to record each athlete's training. I Speed Distances up to 60m Date Start Position _—_—Fiying Start Distance (rm) 10 20 30 40 50 60 10 20 30 40 50 60 May 4 *2* 66 ‘ This is very important. Repetitions are full out and are continued only until the athlete can no longer produce this “all out” performance. This may range from (say) 6 or 7 for 20m, or 3 for 50m, As much rest as is necessary to maintain maximum speed is given. “Start position’ is at the discretion of the coach and may include standing starts with blocks plus relay starts, as well as the crouch start. The division between “starting position” and. “fying start” repetitions is to provide practice in starting which is a difficult exercise in itself requiring technique, concentration, strength, etc. } 4 At this point, there is speed work for the hurdlers up to. 4 ‘60m over hurdles. The speed should not be faster than the hurdler can appropriately handle using good hurdle technique. Speed Work (Examples) (A) From all starting positions the following distances: 20m, 30m, 40m, 50m, 60m — ‘to be run on both straightaway and curve — runner accelerates over the appropriate distance, then slows gradually. (8) From all starting positions the following distances: 20m, 30m, 40m, 50m, 60m — ‘to be run on both straightaway and curve — runner accelerates over 20, 30 or 40m; then attempts to hold speed constant for remainder of distance. From a “Flying Start” 20m, 30m, 40m, 50m, 60m — both straightaway and curve — accelerate over the appropriate distance; then slow sredualy From a “Fiyiig Start” 20m, 30m, 40m, 50m, 60m — both straightaway and curve — accelerate over 20, 30 or 40m; then attempt to hold speed constant for remainder of distance. (c) © (©) The proceeding also applies to relay speed work. ia reo [esseI Special Endurance Il Tempo Endurance Special Endurance 1 Date Distance Number Time Sets Res Date @ 100 120 150 250 300 Ist ~—=—(200 2 Ween — 2min, My se 82min, = — 3 min May 18 a1 800 1 80sec" |S min ath 450 8 = 22min. ihe = 100) 8 4 6 300 43 5 Special Endurance Ht Date a0) 500600 Here the emphasis is on quantity; not quality. Use the same pace for all repetitive series. That isto say, that the Rae 17s workout should be finished even if the pace has to be slowed, Normally, no more than three trials are allowed in this area, but each one is at maximum effort. Rest is important and should always exceed 10 minutes. The distances are arbitrary and can be altered to suit particular needs (110m, 175m, etc.) Special Endurance (1) (Examples) (A) From all starting positions the following distances: 80m, 100m, 120m, 150m, 200m, 250m, and 300m — both straightaway and curve — accelerate over 20, 30 or 40m as in previous section. (B) Interval Work 2% 50 3x 50 4« 50 5 «50 6* 50 2.x 100 interval 3 * 100 interval ‘run — jog 100 & 100 100 & 100 & 100 200 & 100 “A & sign preceeding the distance indicates 100m jog Special Endurance (2) (Examples) (A) The following distances: 400m, 500m, 600m, (B) Interval Work 4% 100 5x 100 6x 100 run — jog 100 & 200 & 100m 200 & 100 & 100m 100 & 100 & 100 & 100m 200 & 200 & 100m 200 & 200 & 200m 200 & 200 & 100 & 100m Other combinations at discretion of coach. This differs from the previous time categories where there is ‘no point in continuing at a slower pace. ‘The rest period is less than ten minutes. The category provides a flexible schedule and can be used in varying ways to suit the coach's purposes. ‘Tempo endurance includes the rhythm work of the hurdler. The quantity should not be continued when the athlete appears fatigued and when running technique is different from the athlete's best. Tempo Endurance Training (Examples) Includes all distances from 20m — 600m as in special endurance section. However, unlike the previous section, the emphasis is now on the quantity of work as prescribed by the coach and not the quality of it IV General Endurance Date Distance Time Nov. 16 8km 50 min. This running is for a continuous distance. Time is of minor importance. General Endurance Training (Examples) Continuous funning, jogging, walking distance covered (time is of minor importance).V_ Strength Date Exercise Weight —_Repetitions. Dec. 19 Y% Squat 150kg 2x ix This is a category involving weights — barbells. Over 50% body weight is used, but less than five repetitions are performed. Any desirable exercises can be used, Strength Training Note: In the following exercises remember: 1. All exercises with heavy weights are supportive exer- cises and should never be considered an end in them- selves. 2 An increase in resistance will result in slower muscle contraction speeds. 3. If the weight is too heavy the exercise cannot be formed properly and its benefit is wasted. Strength Training Exercises 1. Heel raise from standing position, 2 Yor ib squats. 3. Dead lift to be performed with raised heels — where possible perform exercises on a “Universal Gyn" — concentrate on proper execution. VI_ Power Speed Date Exercise Weights Number Time _ Sets Jan. 5 Step uphop 20kg . 4 2 Jan. 8 different 3.20kg 20 min. Again with weights. Speed of muscle contraction to be ‘emphasized. Less than 50% body weight, less than 10 repeti- tions; less than 10 seconds for one repetition, Includes. all special flexibility exercises for the hurdler with weights, Exercises (Examples) ail ii 1. Standing position — squat bend z Sending postion — forward bend — up with overt press Split with arch Alternate jumps with overhead press 44 squat jumps Forward bend — up with heel raise Bench stepping Bench stepping with hop Other exercises on the aym ete, gil Power Speed (with barbells) Note: As in the previous section, the following exercises should be considered supportive and not as ends in them. selves, VII Power Speed (Mixed) istance No. Time Sets 2M 6 — — 2 Date Exercise Weight Oct. 26 B Skip Nov. 23 Bounding Sandbag 10M 4 Here, any resistance may be used (hills, sandbags, snow etc.). This, then, is a large category with many possibilities. Special preparatory exercises fall within the group. Less than 50% body weight, less than ten repetitions, less than ten seconds per repetition and any distance covered should be less than 20 metres. Included are all special skill exercises for the hurdlers, all special medicine ball plus jump exercises lus flexibility exercises with loads. Note: The preceeding exercises also may be performed “on the spot” or with added resistance (e.g, sandbags, dumbell, uphill ete).Exercises (Examples) High knee marching on toes High knee marching on toes with leg extension High knee skipping (low skip) skip A High knee skipping with leg extension — skip B Long skip Long skip with leg extension Bounding Bounding with leg extension dea, ON 9. 10. nL. 2 13, 4. 16, 16. Boundings Bounding with extension and acceleration to normal running forms Bounding with acceleration to normal running form High knee running — Exercise A Exercise A with acceleration High knee running with extension — Exercise B Exercise B with acceleration Medicine ball exercises Exercises up hill, sandbag, etc.Flexibility Exercises without and with loads (2) Arm rotation (marching, skipping, running) ) Alternate arm rotation (marching, skipping, running) (8) Single leg swing forward and backward (marching, * skipping, running) (4) Side skipping with leg stretching (5) Long stride marching with stretching (©) On the spot: (2) jump twist (©) high knee swinging (©) single leg side swing (@) skipping with leg rotation (e) alternate splits (7) From the lying position: (@) back over toe touch (b) bicycle action (€) scissors kick (@)_ situps with'leg raise (8) Incline leaning position: fa) single leg side swing (b) single leg high heel swing behind (©) single leg high heel with rotation forward (9) Squat position: (a) leg split (b) lateral leg split (10) (a) side straddle hop (b) wide straddle with left and right turn (©) wide straddle with side straddle squat (@) _ wide knee straddle position with hips forward (11) (@) hurdle split (©) alternate hurdle split (c) alternate hurdle split with twist turn to opposite leg (@) from the lying position, sit-ups to hurdle split (22) (@) jump splits (©) wide straddle leg jumps to toe touch (13) Bench steps with hop ‘Some of the above exercises may be done with: — medicine ball — sandbag — barbell, etc. VIII Strength Endurance Sets 3 Date Exercise Weight _Number Time Nov. 11 Alternate 15ka 20 jumps 4 In this group, less than 50% body weight is used, but more than 10 repetitions and more than 10 seconds per repe- tition. This category uses weights. Strength Endurance (with barbells) Included here are all the exercises described in the 3 Power Speed (with barbells) section. This component of} traning isto be Frited to Phase 1 ony of each preparation } period, Includes also all special stretching exercises for hurdlers with weights. i 4 IX Strength Endurance (Mixed) Date Exercise Weight Distance No. __ Time Dec. 8 A Exercise 120m’ 2 = Dec. 8 A Exercise ——— 120m _ 2 ih icici ai AAs in category VI, but including other forms of resis: tance. Any distance covered will be over 20m. ; ££ 4s. hurdlers. 2\ Strength Endurance (Mixed) Building strength endurance involves all the exercise progressions described in the Power Speed (mixed) section; however, they are now performed with extra resistance (e, running up hill, with sandbags, etc.) and over longer distances. ‘This component of training should be emphasized chiefly in Phase I and Il of each preparation period and progressively less in Phase Ill and IV. Also, as training progresses, heavy resistance work will be replaced by more rhythmical types of exercise over shorter distance. 3 In addition, extra stress should be placed on the rhythmical exercises and stepping A and B for 200m and 400m athietes. : Note: 1. Good form in execution. should be stressed always. 2. The athlete can only progress when good form can be maintained. 3. The athlete learns the total technique by perfect: ing all the components.SPRINTS SPRINT TECHNIQUE Sprint technique has changed very little over the past forty years; although visible improvement has been achieved through efficient training and special endurance. Scientific research on the starting position has not been particularly effective. This is illustrated by the following table: ‘SPRINT DEVELOPMENT TABLE World Record/Distances Start 20m 40m 60m 100m 200m 400m 1336 65 102 207 461 176 ee '99 ee Ge improvement in Oy, 2? 2B] 03 as 8 02 om START TECHNIQUE Starting positions can be divided into three groups: a @ ‘The Short Starting Position. In the short starting position, the starting blocks are close to the starting line. There is a one foot length from the starting line to the first block and a one foot length between the starting blocks. The sprinter assumes the “on your marks” posi tion with his body weight resting comfortably on the legs. The arms touch the ground in a relaxed way and can be lifted without causing the athlete to fall forward. At the command “Set”, the athlete elevates the centre of gravity (hips) and his rear leg angle is about 170°. In this position as well, the arms can be lifted without the athlete losing his forward balance. This position closely resembles the standing start position of the distance runners, A leaning position with the hips slightly forward is taken. From the hips to the shoulders the body angle is steep. This is an excellent starting posi- tion for beginners and athletes who are not strong and powerful. For this reason, in comparison to his or her leg strength, the first strides are shorter than those of a strong athlete. The Middle Starting Position. The starting blocks are placed in two foot lengths from the starting line to the first block and there is a one foot length between the starting blocks. In the “set” position, the angle of the rear leg is about 140°. The slope of the body from the hips to the shoulders is not very steep. The body weight is loaded on the legs and arms. This is the most frequently used position by sprinters. Incidentally, Borzov has his starting blocks a litte closer together than a foot length and he is still con- sidered in the middle starting position 4 8) ‘The middle starting posi th ‘The long starting position ‘The Long Starting Position. In the long starting position, the first block is situated three foot lengths from the starting line and there is a one foot length between blocks. While in the “on your marks” position, there is a pressure on the arms. That pressure will increase in the “set” position and will be very pronounced after the forward lean. The hips are slightly higher than the shoulders. ‘The angle of the rear leg is about 110°. In order to hold the proper far forward leaning position, bring. the rear leg forward quickly and maintain a forward Jean in the first phase. The athlete must be very powerful and fast in the first few strides. The athlete attempts to avoid:(2) the arm’shake in the “set” position (the starter may hold very long 3.5 seconds), (b) the up and down movement of the hips and legs, (c) suddenly assuming the upright position after the start, (@) lifting the heels too high, (e) strides too short (not effective), (0) strides too long (too slow and collapse or break down). All starting positions are good if the starting position can bbe adapted to the specific person. In races of 60 metres, world record holders have used all three types of starting positions. A suggestion to the coach would be that the weaker built sprinters should use the short starting position and the very strong athletes might use the long starting position. As mentioned previously, the most frequently used starting posi tion is the middle starting position with its many variations. The starting position is important — not only to be ahead the first few strides, but even more importantly to provide a smooth acceleration with 100% effort. The principles are con: Centrated effort, but relaxed and fast action at the same time. COACHING THE STARTING POSITION The crouch start is a complicated movement and can be compared with the shot put, weightlifting, etc. or to all events where the athlete goes from the stationary point in a short time to his performing technique. Speed is required. In addition, a sprinter should be talented with an excellent reaction time. Since the starts such a complicated movement it requires an appropriate preparation. It is not adviseable to use starting blocks with beginners. The best principle still seems to be to go from perfect slow motion to excellent ‘maximum (speed) motion. PREPARATION EXERCISES from standing position, low recovery marching with acceleration — like above — from the forward bend position — from a standing start position — low recovery marching with acceleration — like above — slow acceleration run with low recovery = from a crouch position like above TPEAPL Low recovery acceleration phase from a far forward lean standing start & FAA SE Low recovery acceleration phase from a normal standing start 6SPECIAL MEDICINE BALL EXERCISES — sitting position — roll backward, push the ball — sitting position — throw the ball from the right or left side — lean back, legs straight — throw the ball — on knees — push the ball with forward fall — squat position — push the ball — standilegs straight — bend forward — throw the ball — squat position, roll backward and forward to squat again — push ball — squat position — push ball with forward fall — frog jump and up stand legs straight — bend forward — throw ball with forward fall — frog jump and up " squat position — roll backward and forward to the squat § again — push the ball wth forward fall — frog jump and up squat position — push ball with forward fall — take the starting position — start stand legs straight — bend forward — throw ball with forward fall — take the starting position — start "7 squat position — roll backward and forward to squat again — push ball with forward fall — take starting post tion — start io = push the ball ‘Squat posi eB ESA Roll backward and forward to the squat — push the ball BF Ae ‘Squat position — push the ball with forward fall 16Cc dee PE xe Roll backward and forward to the squat — push the ball with forward fall Ee Bt AR ‘Squat position — push the ball with forward fall — take the starting position — start Oo AT ag’ 59 Gt & § Roll backward and forward to the squat — push the ball with forward fall — take starting position — start I WSPECIAL JUMP EXERCISES — both legs, Yj squat — jump on the box horse (40cm and higher) — one leg, Y squat — jump on the box horse — both legs, i squat — jump on the box horse with hop in the high jump pit — one leg, % squat — jump on the box horse with hop in the high jump pit —_ ¥ squat — both legs, long jump in the long jump pit or mat — standing tart postion — longjump, one leg (low forward) — standing start position — 23 strides with acceleration — on the bench — step up jumps with hop (with and with. out sandbags) SPECIAL EXERCISES WITH WEIGHT — BAR, SANDBAG ETC. — quarter squat — forward bend — squat — bend (stand-squat-stand-bend-stand) = quarter squat jump — split with arch — alternate scissors jump with overhead press — bench stepping — bench stepping with hop STRENGTH AND CONCENTRATION With very heavy weights use safety rack — quarter squat — dead litt Ab ha. RUNNING TECHNIQUE IN SPRINTING ‘ In the starting blocks, the sprinter’s concentration ison bringing his legs and arms into action while at the same time’ ‘maintaining the body's forward lean position (as practised in eariier drils). From the starting blocks, the intensive but smooth arm and leg action begins the race. we aia The angle of the forward and backward arm action is dependent upon ‘the rhythm and length of the stride. The longer and slower the stride, the longer the arm action. The angle of the arms from the starting block, however, is obtuse. ‘The fingers remain slightly curled, The best exercise to coach the right starting arm action involves marching and bounding, The arm action is executed in slow motion. The rear leg, poised in the starting blocks in the “set” position, moves the body forward with the first stride. The foot should be driven forward very low (a low recovery), and the knee is lifted according to the starting position and the stride length. The longer the starting position, the more powerful the leg actions should be. The forward leaning position of the body involves the extension of the forward pushing leg and will be lower from the long starting position than from the short starting position. The stride length is dependent upon the leg power, but it should nt be too short or under the center of gravity or balance is, lost. The landing is soft; on the outside of the ball of the foot (metatarsus) With acceleration, the body, together with the head, will bbe gradually raised. The more powerful athletes with an excel: lent reaction time, might achieve their maximum speed sooner than others, but they have more difficulty in maintain- ing speed. Acceleration varies between 40 and 70 metres ‘among sprinters. Regardless of how intensive the acceleration is however, having the right coordination is most important. Alternate jumps on the benchCOACHING THE CORRECT RUNNING TECHNIQUE The slowest, but surest, method of adapting the correct running technique involves going from slow motion to rhythm and then to speed work. All coaches should use this method. In coaching beginners, use the slowest motion possible because it can be controlled by both the athlete and the coach. The first exercise should be high knee marching — keeping the head natural and looking forward. The arms work at a right angle forward and backwards and should not be higher forward than the shoulders. The fingers are slightly PR PRRPAA High knee marching, form on flat foot for beginners curled. No head and shoulder rotation is allowed. The knee is, lifted as high as possible. Completely straighten the rear leg. ‘When on the toes with the completely straightened rear leg, the center of gravity will be at its peak. The body is leaning slightly forward without bending forward. After a good execu- tion in slow motion, the athlete may try to do the exercise more actively or vigorously; making it possible to see the thythm of the up and down leg action. The next exercise will be the high knee marching on toes with leg extension. After lifting the knee, the leg is, extended. This is followed by the same exercise with an active “leg down” action. The high knee and extension move- ment also is an excellent flexibility exercise which will assist in obtaining a long stride (active down action). LPPPR High knee marching form on toes FEET High knee marching form on flat foot with extension with one leg for beginners‘The next training development phase is the high knee skipping exercise (SKIP A). In this skipping form, faster rhythm is emphasized. The skip is very low to the ground. ‘The motion of the head, arms and body is the same as that of marching. Arm work is a good forward and backward motion. ‘The knee is lifted very high with complete rear leg extension (SKIP B). High knee skipping with leg extension is similar to ‘marching with extension and with an active “leg down” action. All exercises involving leg extension and active down action strengthen hamstrings. As improvement takes place, all of the above exercises might be executed faster. ‘The marching and skipping exercises above were designed to develop the technique required for body lean, arm action, high knee lift, leg extension, and keeping the center of gravity high. However, they do not emphasize the next most important factor ie. a strong driving or “push forward” action, ‘The next exercise is the long skip A and B in which the ‘emphasis is on all three techniques mentioned earlier, but also, involves an emphasis on the strong “push forward” action. Ae ALF LK € The rear leg in the long skipping exercise is complete extended in the forward movement. There should be no ar and shoulder rotation. iy Once the athlete has mastered (with good balance body lean, arm action, high knee lift, leg extension, and relatively high centre of gravity (through more work on toes) the athlete is ready to push straight forward into bounding: exercises requiring more leg strenath. The slower the exec! tion of the drill, the more strength is required. Differences between sprinters and jumpers are in the * arm technique, and in the staying on the balls of the feet (not on the heels). The arm motion is slower, with an obtuse angle (exceeding 90°). The bounding action is forward; not upward. ‘The heel of the pushing leg is kept low while the knee comes through high. A more forward leaning position is required. ‘The ideal technique is close to the ideal running technique. The difference is in the frequency thythm. ‘The next development step is the technique exercise done in speed form. ante ( “er High knee skipping form with one leg extension FMP AERB High knee skipping form with both leg extensionExercise A — high knee running exercise employs ‘exactly the same technique as the marching exercise. The head is erect and there is no rotation of the shoulders. The arm action is forward and backward — the faster the action, the smaller the angle. The high knee action with the complete rear extension is done on the toes. The centre of gravity is at the highest point possible. The shorter the steps, the more intense the work. This, in itself, is a very difficult exercise and needs preparation in order to do it well. The technique must never be sacrificed for greater speed. High knee running form — exercise A Exercise B — the high running exercise with leg exten- ssion is like exercise A in that it is very intense and needs appropriate preparation. With improvernent, a more “active down’ leg action can bbe emphasized. Further technical exercises are: from the high knee marching form, gradually change to acceleration in the running form; from the bounding exercises, gradually accelerate to the running form; from exercise A gradually change to the running form. Try accelerations from the stand- ing start. Do speed work from starting blocks. High knee running form with extension — exercise B aTECHNIQUE IN SPECIAL ENDURANCE When a sprinter reaches his maximum speed at 40-60 metres, he is unable to maintain that speed over the entire 100 metres. The 100 metre distance, at the highest possible speed, is executed in a 100% oxygen debt. This means that the work is so intense and the time so short, that it is not possible for a sprinter to make use of any oxygen taken in during a race. The oxygen debt is highest during the latter part of the race. Fatigue occurs as a result of this oxygen debt. Tension and fatigue are both enemies of technique. ‘The ideal technique in the second part of the 100 metre race is to maintain speed with minimum effort. The body lean 's slightly forward, the arm movement is an acute angle and should be appropriately coordinated with leg action. The push forward of the rear leg is less powerful, although the rear leg is still extended. The heel, in the recovery phase, goes upwards and the knee comes through high with the leg exten- sion. Overextension (overstriding) of the leg, however, will result in a hard landing. The foot softly contacts the ground ‘on the outsides of the ball in a downward and backward action. The entire action should be beautiful and smooth, utilizing the most intense concentration possible. ‘Special speed endurance, through proper training, is of great importance in the events over 60 metres. A prepared 400m sprinter will have the necessary special endurance over 100 and 200 metres while a poorly prepared 100 metre runner will not have endurance over 200 metres. ; FINISH TECHNIQUE x The last phase of the race is of increasing importance. ‘This is particularly true the shorter the race happens to be. Races are won in the same time in hundredths of seconds. ‘That means, thousandths of seconds will be used for timing in the future. For this reason, not only the speed of the runner approaching the finish line will be significant, but also the pos tion of his body (body lean). A too early forward leaning posi- tion slows the speed down rapidly. The same is true in doing a jump in the last stride. The correct movement is a far forward lean in the last step before the finish line when the runner's foot has contact with the ground. A forward acceleration can only be achieved with ground contact. Finish technique — difference 2HURDLING HURDLE TECHNIQUE Hurdle running cannot be separated from sprint running, All stages mentioned in the preparation of a sprinter are of significant value to the hurdler. An excellent hurdler over 110 metres (men) or a hurdler over 100 metres (women), should be a good sprinter over the 100 metre dash. It does not follow, however, that an excellent sprinter will automatically be a good hurdler. Obviously, the development of a hurdler takes more time than the development of a sprinter. (One could argue that the 110 metre hurdle event is the most dificult event there is in track and field. There are very few countries throughout the world that consistently have good hurdlers, The higher the hurdle, the better the technique should be. The better the technique the faster the race will be. The faster the race, the more speed is required. The more speed required, the sooner fatigue occurs and the more special speed endurance is required by the athlete. This should be the key to the development of high hurdiers. The lower the Ft fe rt hurdles and the longer the distance (400m), the more impor- tant rhythm and special endurance become. Often, it is not the best high hurdlers and 400 metre runners who can be very successful in a short period of time in the 400m hurdles. Quick, high level achievement, however, is impossible in the 10m hurdles. The technical principles in all hurdle events are very similar. Firstly, the height of the hurdle and the height of the athlete (leg length) can be compared. The shorter the athlete, the further the take-off from the hurdle will have to’be, and the greater the forward body lean. The taller the athlete, the closer the take-off and the less forward lean required. Similarly the lower the hurdles, the closer the take-off and the less forward lean. Also, the slower the run, the closer the take-off point. In general, the take-off point from the hurdle varies ‘between 190-220cm. If the approach is too close to the hurdle, the hurdler may have to jump it. In excellent running technique with high hips, the centre of gravity is in the highest position possible. The knee is lifted together with the leg extension and the body is in a good forward lean, With the leg extension, the opposite arm is also extended; however, not s6 far as to lose balance and rhythm. A slightly bent leading leg will accelerate the active down action. The head is directed in a forward position in order to have sufficient control in crossing the bar as closely as pos: sible. When the heel of the leading leg crosses the bar, the extended trail leg should be extended to a maximum so that the complete stretching phase is visible. To remain in the position 2 moment longer would lead to a jump and the trail Jeg would hit the hurdle with the knee or ankle, At the same time the leading leg is pushed down, the trail leg is in the relaxed or recovery stage and approaches the bar. The thigh Of the tral leg crosses the bar at right angles to the hips and bending leg, ‘The opposite arm of the leading leg is pulled backwards in a small swimminglike rotation movement. With the active down motion, the body is straightened to the normal running, forward leaning position with the center of gravity slightly in front of the landing point. The leading leg touches the ground in a stretched position with the toes. The trail leg will be actively pulled forward with a very high knee action to initiate the next sprint stride. The landing varies between 90 and 130em in front of the hurdle. g 4 z, Running over the hurdle 23COACHING THE HURDLE TECHNIQUE ‘As emphasized earlier, the coaching process for sprinters should begin well before the competition. This principle is perhaps even more important for hurdlers as the errors that the beginner might adopt are very dificult to correct later on. Exercises Without the Hurdles All the exercises taught in the sprint teaching process (high knee marching, skipping, bounding, A and B exercises, etc.) are important in hurdling as well The first special evarcise in teaching hurdling skills is one leg high knee marching which is exactly the beginning of the take-off phase. The arm action, with arms bent basically at right angles, is similar for both positions and the neck is relaxed. The body has a little more forward lean and there is “Fe Ee absolutely no shoulder or body rotation. The knee undergoes a high pickup motion and the rear leg completely straightens down to the ankle joint. This is the ideal position in the beginning of the take-off phase: The athlete proceeds with the one leg high knee marching exercise with extension, and then does the same exercise with an active down action. After the knee is lifted, the foot is pushed forward with the extension of the opposite arm. The body is in the forward looking and leaning, position and there is an extension of the rear leg. The hips are not pushed backwards. Before the leading leg is completely stretched, the active down action is initiated. During the active down action, the opposing arm is pulled backwards in 2 small swim-like motion. This exercise teaches more than just the correct take-off action. In order to check that the ‘action is in a straight line, use the lane lines on the track as a guide. When done properly, this drill has the leading leg and. kd § FRA High knee marching with one leg One leg marching with extension 24The drills continue with the one leg low skipping exercise where an active high knee lift is folowed by an active down action. The important technical aspects are maintained — ie. proper head position, lack of shoulder rotation, proper arm action, high hips, and complete rear leg extension. ‘The succeeding drill is one leg low skipping with leg ‘extension. This exercise might be done in rhythm form or in 2 very active down action, Attention is again directed at all ‘One leg skipping with extension technical aspects. Special care is given fo ascertain the absence of trunk rotation during the active extension and: down action of the leg. The athlete thus learns the correct technique and the feeling of rhythm. ‘The athlete should now be ready to work on theone leg stride bounding exercises. The athlete should follow this with long, high skipping using a strong push forward with an extended leap into the air. “a “A One leg bounding — take offThe athlete then progresses to high knee marching with hurdle strides on the toes. The leadingleg does a high knee exercise in marching and the trail leg is pulled forward in a high sidewards knee lift action, while the opposite arm of the lead leg does a short swimlike rotation movement backwards. This exercise can be done rhythmically because of the short movements involved. High knee marching in hurdle strides with leg ‘extension is the next dril. The entire hurdle technique in this drill can be done in slow motion and also can be stopped at several intervals to maintain control. ‘The coach keeps control by checking the high knee marching on toes, the high knee lift with extension, the forward lean, the extension of the opposite arm, the active down action of the leading leg and the staying on the toes, while the trail leg is pulled with a high knee lift sideways and forwards. During this action, the extended lead legis on the ground and the sideways lifted thigh is in the right angle position. With the forward action of the trail leg, the arm on the corresponding side will be pulled backwards. These exercises can be done in slow motion in proper rhythm and with very active up and down action. In this manner, all technical details may be worked out to perfection and all © errors can be eliminated very easily. B é ‘The next dril is long skipping and hurdle stride. This is done in slow motion with the largest possible stride. The rhythm also is maintained in slow motion. Full stretching is necessary. A very smooth motion can be observed. This 3) exercise is useful for teaching stretching, slow rhythm and a feeling of hurdle motion. : The athlete then progresses to skipping and hurdling stride, This exercise may be executed with and without extension. It can be done with a fast rhythm and also in speed form. A and B exercises in the hurdle stride are rhythm, speed and coordination exercises. Everyone should realize that a lot of preparation work can be done without using a hurdle. Through teaching by way of slow motion, the exercises can give the athlete the feeling of rhythm and speed. The same exercises coached ‘without hurdles should be done with hurdles. The hurdler is now, hopefully, more confident — particularly when the exercises are executed again in slow motion. The height of the hurdle to use, at this stage in training, depends on the athlete's leg length when he is extended on his toes. Skipping B in hurdle motion 26Exercises Over One Side of the Hurdle — high knee marching with the lead leg over the hurdles — like above, with lead leg extension | — high knee marching with the trail leg over the hurdle (fist, the free lead leg touches the ground 20cm. in front of the hurdle) — high knee skipping with the lead leg over the hurdle, with and without extension high knee skipping with the trail leg over the hurdle long skip with the trail leg over the hurdle cone leg boundings with the trail leg over the hurdle A exercise with the lead leg over the hurdle A exercise with the trail leg over the hurdle Only leading leg with extension over the hurdle y pe A Only trail leg over the hurdle — marching ‘ at Only trail leg over the hurdle — skippingExercises Over the Middle of the Hurdle Jong skipping in hurdling stride bounding in hurdle stride A exercise in hurdle stride running over the hurdle — high knee marching in hurdle stride, with and without extension high knee skipping in hurdle stride, with and without extension High knee skipping in hurdle stride without extension Both legs over the hurdle — lead leg with extension marching — skipping 28Exercises From the Starting Line — Over the 1st Hurdle — relaxed acceleration — from a standing start (8 strides) — from a crouch start (8 strides) — from a crouch start 1-2.3-4 hurdles. Of course, excellent technique for the beginner is more important. “The faster the better” should be the technique. Other Special Preparation Exercises (a) several flexibility and stretching exercises (see training list) (b) special exercises with a medicine ball (see training list) Exercises Using the Hurdle To do exercises properly over a hurdle, the coach should remember that not all hurdles are suitable. Some hurdles have dangerous grooves on the outside of the bar. Others have dangerous cross bars on the ground or a cross bear about 20cm. from the ground. 29RELAYS The 4 « 100 Metre Relay In spite of many natural problems in Canada (size of the country, students in the U.S.A. etc.), the relays have ‘improved in the past two years from a low club level to a high world class level. The 4 100m women's relay won the bronze medal during the Pan American Games in 1975 and was very close to winning a medal in the Montreal Olympics with an excellent time of 43.17 seconds. The team consisted of Margo Howe, Patty Loverlock, Joanne McTaggart and Marjorie Bailey. ‘The 4 * 100m men’s team, running together for the first time during the Pan American Games in 1975 in Mexico City, won the bronze medal in a marvelous time of 38.86 and was ranked fourth in the world that year. The team, in spite of having participated in only two competitions before the ‘Olympic Games, and without the original members, still managed to reach the finals. Real success is not possible without specific and special preparatory exercises and without the team being brought together to work on a good relay exchange technique. The relay is a team event and appropriate preparation should reflect this fact. 30 The Canadian 4 x 100 Metre Relay Technique ‘The time saved by Canadian proper relay preparation is reflected in the following tables: ‘The world record in the 4% 100m men’s relay belongs to the United States — they had, at that time, four runners with 9.9 in the 100m. USA. Canada in Mexico 1975 99 101 99 102 99 103 99 105 39.60 41.10 38.20 World record 38.86 Canadian record 1.40 Won in the relay 2.24 sec. won in the relay ‘The GDR held the world record in the 4 * 100m ‘women’s relay. Their runner had the following best times: GDR Canada in Montreal 108 i 1.0 1.0 10 na m1 115 43.90 45.10 42.50 World record 43.17 Can. record 1.40 Won in the relay 1.93. sec. won in the relay The Check Mark In order to gain confidence and to obtain smoothness, the check mark for acceleration of the outgoing runner should be well established early. This distance is usually between 28 and 30 foot lengths. The acceleration must be smooth and should incorporate the best technique in order to conserve effort (energy) —- particularly for the outgoing runner who must cover 120 to 130 metres at high speed. With a short check mark, the outgoing runner has to use a crouch start and start more explosively. This tends to require more concentration and dissipates more basic eneray. The crouch start, with a low backward observation of the incoming runner, makes it difficult for the outgoing runner to see the incoming runner crossing the check mark. The explo- sive crouch start, in turn, impairs the probable acquisition of proper technique.\ The Start of the Outgoing Runner ‘The outgoing runner stands on the inside ofthe accelera- tion zone. He takes his position on the outside of his lane in order to leave space for the incoming runner. His left foot is the rear foot and the right foot is half a step in front. This provides him with a more comfortable position to look back- wards at the check mark and at the incoming runner. The centre of gravity will be shifted lower and forward toa normal standing start position. When the incoming runner is over the check mark, the outgoing runner accelerates. Because the left {oot i in the rear position, athletes starting normally from the starting blocks in this way, will not have any trouble using their customary technique provided they incorporate short delay of the right arm (the right arm is ready in front) Itis a little more complicated for the athlete who normally starts from the blocks with his right foot back in the rear starting block and begins with the right foot. He begins to move forward with the right foot and uses a natural arm action (the left arm is backwards). The best guide is that the outgoing runner should never start and accelerate too soon or too fast so that the pass doesn’t take place. ‘The outgoing runner might go a litte slower which is a ‘small error compared with the first one — too fast. The acceleration should always be the same,.thus cutting down the possibility of mistakes being made by the excited athlete. The Approach of the Incoming Runner The incoming runner is moving at a very high speed and he concentrates to maintain that speed to the relay pass. At Correct forward and backward arm action Forward-push arm action of the incoming runner a the right moment, when the incoming runner is sure the pass will be made correctly, he calls ina previously trained manner. The Canadian word is “HI”. The Baton Pass ‘The incoming and outgoing runners must work with a correct forward and backwards arm action. The inclusion of irregular arm actions such as arm swinging, twisting, rotation tr cross action is dangerous. After the outgoing runner hears the order (the arranged word), he at once pushes the straightened, extended left arm backwards (it willbe the right arm for the thitd runner only). The palm of the hand is up- turned, but the total arm is kept slightly downwards. The fingers are relaxed and joined and the thumb forms a right angle with the fingers. The height of the hand should always be kept the same. The incoming runner puts the baton (which is tilted in a slightly upwards position) into the palm of the outgoing runner, in a push forward motion. The incoming runner should have a forward lean with an extended arm action. Only the incoming runner has control of the baton ‘pass, for only he can see the whole situation. He sresponsible for picking the right moment for the baton pass. He should ever come too close to the outgoing runner as it is more difficult to pass. He also should not pass the baton too soon. The baton should not be raised and pushed downwards vigorously because, if in the first attempt the pass is not correct, the incoming runner can use a fencing technique again to complete the pass. This would not be possible if an exaggerated motion were made at first. At all times, the pass should blend with the acceleration of the outgoing runner. £2 ‘The foot should be driven forward very low (a low recovery). Take over Correct arm actionAlternate Baton Pass ‘An alternate baton pass method is the down-up techni- que. Using this technique the Polish and French 4 100 metre relay teams became very prominent. Poland won the gold medal with a new world record of 43.6 seconds in the 4 100m women’s and the silver medal in the 4 100m men’s in Tokyo with this technique. The French 4 100m men’s team, broke the world record with 38.4. This technique is very dangerous however, because the take-over part of the baton, after each successive pass, becomes shorter and shorter. The anchor runners have to take over the baton with very little grip on it. Frequently, the anchor drops it while trying to correct this deficiency. A striking example was Szewinska in the 4 x 100 semifinal in Mexico City where the Polish team appeared to be a cinch for a new world record, For this reason, after the Olympic Games in Mexico City, it appeared wise for the author to change over to the push forward relay pass technique as described in detail earlier. There are other disadvantages to the blind back- ward arm extension pass, such as having the critical action of the outgoing runner occur 2 or 3 metres before the end of the zone, The complexity of this technique also needs year round practice, with the whole team, for best results. This amount of practice would be difficult to achieve in Canada. Relay Technique Exercises ‘The Outgoing Runner — on the spot arm work forwards and backwards witha rapid arm extension backward. Always maintain the same height and the right hand and finger position. — incoming and outgoing runner in a distance over 2 metres-baton pass in standing position. — like above in marching on the spot. — like above running on the spot. — baton pass in jogging with two, four or more athletes (left, right, left, check and pass). — in slow tempo (repetitions 40 metres). The outgoing runner starts sooner — about 2 metres. The incoming runner tries to do the pass in the first approach, — onthe track in a zone. The outgoing runner prepares the check mark; takes the relay starting position. When the incoming runner is over the check mark, the outgoing runner accelerates smoothly without the baton pass. — like above with hand extended backwards. — like above with baton pass. — ‘relay pass 4 * 100m in tempo. The attention is on the baton pass; not the running. — relay 200 metres (4 * 50m) on the track in speed form. — relay 4 x 100m in training (special endurance). — relay 4 x 100m in competition. 32The 4 400 Metre Relay Technique Frequently, in a miscalculated relay pass, the outgoing runner in a 4x 400 metre relay wastes more time than in the ‘case of the 4 * 100 metre relay. Many outgoing runners have the feeling that the incoming runner is very exhausted and therefore they wait too long to begin the acceleration. This results in a standing position pass, which means the relay has lost at least half a second. In one or more passes of this nature, the whole effort of the team can be wasted. The out: going runner must realize that the incoming runner has at least a speed of 6 metres per second. This speed obligates the outgoing runner to make a mark 5 metres before the relay zone. Starting Technique The outgoing runner takes a convenient starting position similar to the outgoing runner of the 4 * 100 metre relay. He js close to the outside line of the lane but inside of the relay zone. ‘The right foot is in a slightly forward position. The legs, face in the forward direction. ‘The centre of gravity is shifted lower to a quarter squat and with a forward lean. (Standing start position) ‘The head, with the shoulder rotating backwards, is watching the incoming runner and the mark. ‘The left arm, with an open hand, is extended backwards and the right arm is extended forward. When the incoming runner is over the 5 metre mark, the acceleration begins with the right or left foot-depending upon ‘which foot the sprinter moves ordinarily out of the starting block (see section on 4 * 100m relay). The acceleration should be done with an excellent run- ning technique and without the sideward leg crossing which is observed in all beginners ‘The acceleration in a relay pass is done with backwards observation of the outgoing runner. A good pass occurs with acceleration and in the middle of the relay zone. Coaching the 4 x 400m Relay Pass (A) Marching technique with backward — look (B) Jogging on the track with backward — look. (C) Acceleration on the track with backward — look. (D) Take the right starting position with all details. (E) Relay pass in standing position, (F) Relay pass with jogging on the track. (G) Relay pass with acceleration. (H) Relay pass with a 5 metre mark on the track (Relay pass on a zone during tempo work (5 * 300 metres, etc.) (J) Relay pass in a zone during special endurarice training. (K)_ Relay pass in competition. AGES 4 x 400m backward control Following the 4 x 400m relay pass correct acceleration phaseDESIGNING A TRAINING PROGRAM ‘As emphasized earlier, there are natural, but different physical sprint and hurdle talents. These abilities, as well as should be coached differently. The following illustration ‘demonstrates where the given sprint training components are most effective: the strong and weak features of each athlete’s performance, © ‘When training is directed towards heavy weights for example, the training effect is in the start or the first few strides of the acceleration phase. There must be,.as well, an improvement in technique in order to use this additional strength. ‘The movement in training is closer to that of a thrower lor weight lifter. When training is directed more towards the ‘tempo in general endurance training, the effect is close to that of a distance runner's training. One might say it is impossible to develop all components successfully and at the same time to a high level. In order to develop an appropriate training program, the main distance the athlete is preparing for should first be established. The chosen distance will, to a certain degree, depend upon the age level of the group or performer. The next important step is to establish important meets and top competitions in the following year. This, in turn, will depend fon the year. Canada has top competitions such as the Olympic Games, Pan American Games, Commonwealth Games, Pan Pacific Games, World Cup and Student Games. The goal of the elite athletes in the country should be to compete in these top competitions. They should strive to achieve their best performance of the year at these meets. Emphasis should be on important competitions such as indoor and outdoor championships, dual meets of high calibre, and international competitions. The goal of national level athletes is directed towards trials to be selected for top ‘competitions, while others plan to achieve a high level per- formance, Throughout the world, and especially in Canada, adverse weather conditions are causing the indoor season to become more significant. The sprint and hurdle programs have at least two competitive seasons. It isimpossible to improve all the training components to ‘a maximurn level at the same time. For this reason, training is divided into four phases, during which the athletes work on TRAINING COMPONENTS EMPHASIZED FOR VARIOUS DISTANCES (100 — 400m) O—20m 20 60m 60 — 100m 100 — 200m 200 — 300m _ 300 — 600m Speed ‘Special Endurance | ‘Sp. End I Reaction Starting Strength Power Speed Strength Endurance Time Technique Technique Economical Technique ‘Acceleration Maintain and Deacceleration ‘MPO Endurance GF General Endurancecso i F ly | 4 major and minor components. It is obvious that the training Conditions (i.e. facilities, time, physical therapist support etc.) influence the entire program. The better the athlete's techni- {que the less competition he requires in order to be prepared {or his highest performance. ‘The number of competitions necessary in order to achieve a top level performance will vary in the various events. It appears that the following warm-up competitions are required: 400 metres — one-two races 200 metres — twofour races 100 metres — four-eight races 110 metre hurdles — six-ten races or more 100 metre hurdles — six-ten races or more 400 metre hurdles — depends on the rhythm preparation of the athlete. The more confidence in rhythm, the less competition required for top performance. ‘The old training method involving general conditions, preparation in the first phase, followed by speed and technical preparation plus competition is, in many cases, still used. It must be emphasized, however, that in special preparation of sprinters and hurdlers, there is more than sufficient general preparation in training. The old way is a waste of time and this can be detrimental because sometimes, due to slow improvement, an athlete will leave track and field indefinitely. ‘The inherent abilities mentioned earlier such as body type and muscle fibre, as well as psychological factors, dictate to the coach the best way to develop sprinters and hurdlers.100 AND 200 METRES For a sprinter who has great speed in the 100 and 200. metres, but little aptitude for the 200 metres, the greatest emphasis should be on specific training for 100 metres and not on special endurance, tempo endurance or strength endurance. Cross-country training by such an athlete would be a very big mistake. 20M 6oM 100M k—_——_—__>| Emphasis in Phase | Training The major components are (in the beginning): strength, technique and speed; later, strength endurance, tempo and special endurance. The time an athlete can spend in the frst, second, third and fourth phases is dependent upon the er preparation time. (Is that time one month or six months? — October — March). TRAINING PROGRAM IN 100 AND 200 METRES 1 in mm Vv tee eee ea] a Ser aos ee SP fot che cl si GE GP Sty (iE) GE ST, CEs Ps) PS GE Te ST SE 0 i Vv onasaz aon4saz wonisaz o womans power speed + speed speed + power speed (strength) ‘tempo endurance + strength endurance general endurance + tempo endurance power speed + speed speed + power speed (strength) day off strength + tempo endurance power speed + tempo endurance speed + strength endurance general endurance + tempo ‘endurance strength + tempo endurance speed + power speed + special endurance 1 day off speed + power speed strength + tempo endurance special endurance 1+ strength endurance general endurance + tempo endurance speed and power speed (strength) + special endurance 1 + strength ‘endurance day off power speed + tempo endurance speed + strength special endurance 1+ strength endurance power speed + tempo endurance or a day off speed special endurance 1 + strength endurance day off or competition (special endurance)100 AND 200M TRAINING PROGRAM PHASE I M Warm up part I (the same as the competition warm up). Warm up Part II (the same as the com- petition warm up) power speed exercise 4 — 6% 20m. (a) (b) ic) (@) (e) 0 (9) (o) A marching B marching Askip B skip bounding A exercise B exercise acceleration with low heel recovery Warm up part I Medicine ball exercises () ©) © @) (e) 0 @) (h) @ o ) c} throws — sitting rolling backwards throws — sitting from the left to right side throws — lying throws —on the knees with forward fall throws — from the squat throws — forward bend throws —rolling backward — to the squat throws — from the squat forward fall throws — from forward bend — forward fall throws — rolling backward — squat — forward “all throws —from the squat — forward fall — start throws — forward bend — forward fall — start (m)_ throws — rolling backward — squat — forward fall — start Jumps exercises fa) (o) fon the box horse in the long jump pit Strength — weights 2 « 4 repetitions — 20kg @ ) © quarter squats forward bends step ups with hop Warm up part 1 Tempo 4 » 200m Strength endurance exercises 1 — 2 50m bounding — 100m tempo — 40m A. 40m A exercise 60m A exercise 40m B or B skip 20' jog Warm up part I tempo 4 — 6 x 4 = 50m interval Warm up part I Warm up part Il Power speed exercises Warm up part I Medicine ball exercises Strength — weights Day off 7 100 AND 200M TRAINING PROGRAM PHASE II M— Warm up part 1 Warm up part I Medicine ball exercise Strength — weights — only bar 20kg 2-6 repeti- tion @) (o) ©. (@) @) 0 @ (a squat bend standing position — press — bend alternate jump — with press 4} squat jumps 20kg, 40kg, 60g forward bend 20kg, 40kg, 60kg 4 squat only 1 repetition with strong concen. tration 100kg relaxed and concentrated 120kg, 140kg, 160kg, bar on the ground % squat — dead fift. 1 repetition 60kg, 80kg, 120kg step ups with and without the bar or sandbag 26 repetitions 10-20kg Warm up part 1 Tempo 100 & 100 100 & 100 & 100 200 & 100 100 & 100 & 100 100 & 100 Power speed exercises Warm up part I Warm up part Il Strength endurance 1 — 2 100m bounding 100m tempo 50m A exercise 60m 80m 60m 20m A exercise A exercise B or B skip jog Warm up part I Tempo 23 x 3 x 100 interval Weights part I (a-e) Warm up part I Medicine ball exercises Jump exercises Strength — Weights Warm up part 1 Warm up part I ‘Special endurance 1-2 x 150 — 200m Power speed Day off100 AND 200M TRAINING PROGRAM PHASE Ill M — Warm up part 1 Warm up part I Power speed exercises T = Warm up part 1 Special endurance 1 — 2 x 120 — 150 Medicine ball exercises Strength — weights W — Warm up part 1 Tempo 100 & 200 200 & 100 200 & 100 100 & 100 Strength endurance 100 bounding 50 tempo 50A 80 40. Th — 20° jog Warm up part 1 Tempo 2 * 3x 100m interval Strength — weights power speed (upper body exercises) F — Warm up part Warm up part I Power speed S — Warm up part 1 Jump exercises Special endurance 2 * 150 Medicine ball exercises Strength or strength endurance exercises S — Day off 38 100 AND 200M TRAINING PROGRAM PHASE IV Is the same as Phase IV for 200 and 100 except special endurance and tempo is not over 200m.200 AND 100 METRES With an athlete who is talented in the 200 metres event, the emphasis on developing his better starting technique should come later in training. Then the athlete obtains good results over 200 metres and becomes stronger. The competi- tion program should start with 200 metres; thus the athlete can make use of his entire preparation, and should not start with 100 metres where the danger of injuries is higher. The major components in the first training phase are: strength endurance, special endurance and tempo endurance where he can gain seconds as far as his performance is concerned. 20m, 100m << Emphasis in Phase I Training With a limited speed in acceleration to 40 metres, the maximum speed isn’t achieved yet. When the preparation has been good in special endurance, a 200 metre runner may very well hold on throughout to achieve his highest perfor- mance. In this way, the probability of injury is low. Relaxation and smoothness are extremely important. TRAINING PROGRAM FOR 200 AND 100 METRES 1 0 Mm Vv 12 12 2 1 2 SE SP PS SP sp SP OTE Te st Te CE St ST St ST PS GE SE ST PS GE SE TE PS. GE M1 Vv mHe AE Wonig4zd © onHs AZo on4edZz ° power speed + tempo endurance power speed + (tempo endurance) + strength ‘endurance general endurance + tempo endurance speed+ tempo endurance + strength endurance general endurance + power speed + tempo endurance power speed + tempo endurance + strength endurance day off power speed + tempo endurance * strength + tempo endurance + strength endurance general endurance + tempo endurance speed + tempo endurance + strength endurance power speed + tempo endurance power speed + tempo endurance + strenath endurance day off power speed + tempo endurance special endurance 1 + strength endurance general endurance + tempo endurance power speed + (strength) + tempo endurance speed + power speed + tempo endurance special endurance 1 + strength endurance day off power speed + tempo endurance speed + power speed (strength) + fempo special endurance 1 + strength endurance power speed + tempo endurance speed or day off special endurance 1 + strength endurance when no competition on Sunday day off or competition (special endurance)| 200 AND 100M TRAINING PROGRAM 200 AND 100M TRAINING PROGRAM 1 PHASE I PHASE Il M — Warm up part 1 M — Warm up part I Jump exercises — on the box horse and long jump wasn area e 7 Medicine ball exercises Rie en Strength — bar 2-6 repetition Strength — weights — exercises with 20kg and (@) squat bend 40kg quarter squats (b) standing position — press — bend 80kg quarter squats (©) alternate jump — with press (4) squat jumps — 20kg, 40kg, 60kg T — 15'jog forward bend — 20k, 40k, 60kg Warm up part 1 (e) i squat only 1 repetition concentrated 100kg relaxed and concentrated Power speed ame 2% 20m 140kg A skip 160k3 B skip (bar on the ground bounding (@ step ups with and without the bar or sandbag A exercise — 26 repetitions, 15-20kg B exercise T — 10’ jog — or cross country | Acceleration Pe ‘tup bat ab Tempo 4 — 6 x 300m with 5° break (controled in ower Space up tu ~ oF Sandbag in technique and time) (a) small skipping (b) long skip W — 15 jeg (©) bounding Warm up part I (@)_ bounding with acceleration Warm up part Il or tempo’ 100m repet (@) A exercise Strength endurance (0 Acexercise with acceleration (g) acceleration | 60m bounding 4 300m Tempo rest 80m A exercise 120m A exercise W — Warm up Tempo 2 x (3 100) Th — Warm up part I 2x (4 50) ‘ Tempo 100 & 100 4 — 10 * 50m repetition with relay pass strength 200 & 100 endurance 200 & 200 2x 100 bounding — 100m tempo and 0m A 300 & 200 120m A exercise 200 & 200 80m B skip 200 & 100 Th — 20’ jog Tempo 100 & 100 F — As Monday 200 & 100 2* 200 & 200 S — 15'jog 200 & 100 Warm up part 1 100 & 100 Tempo 2 x 100m interval F — Warm up I and II or tempo 100m repetition 3* 100 Medicine ball exercises $x 100 Strength — weight like Monday * S — 20 jog 2 100 Tempo 4 * 100 Strength endurance 3 100 80m A exercise Rose eee Strength endurance 80m B or B skip 100m bounding 100m tempo 50m A 120m A exercise i s Day off 80m A exercise 80m B skip S — Day off200 AND 100M TRAINING PROGRAM PHASE It M — Warm up part 1 Warm up part I Some starts from starting blocks Speed — 2 — 3x 40 or 50m Medicine ball exercise Strength exercises — weights (part program) — Warm up part 1 Tempo 2 100 3x 100 2x 100 Power speed (@) 4 * 10m A skip (b) 4 10m B skip (©) 4 10m A skip with 2 sandbag (@) 4 10m bounding with a sandbag {e) 2 10m bounding with acceleration (4 5m A with a sandbag {g) 2* 10m A with acceleration th) 4 * 10m B () 2 10m B with acceleration @) 4 20m acceleration, — Warm up part I Warm up part I ‘Special endurance — 300 & 200 (30m acceleration ‘and maintain) or 2 200m or 2 & 150 Strength endurance 1 — 3 = 50m bounding & 50m tempo and 40m A 1 — 2 x 50 bounding 100m tempo & 80A — 15’ jog Warm up part I or Day off — Warm up part 1 Warm up part I Tempo 6 * 40m in the curve 6 % 40m from the curve Medicine ball exercise Strength — weights (part program) — Warm up part 1 Tempo 100 & 50 or 100 & 100 150 & 50 200 & 100 200 & 50 200 & 200 150 & 50 200 & 100 100 & 50 100 & 100 Power speed, like Tuesday — Day off 200 AND 100M TRAINING PROGRAM PHASE IV M Warm up part I Warm up part It Tempo 2 100 repetition from the starting blocks or (4 * 50 repetition indoor) 200m special endurance Tempo 2 — 3 x 4 100m relay (or 1 lap indoor) Medicine ball exercises Strength — weights Warm up part 1 Warm up part I ‘Tempo 2 * 100 repetition from starting blocks (or 4 * 50 repetition indoor) Tempo 2 x 200 repetition (from starting blocks) ‘Tempo 2 — 4 x 120 (20m acceleration and 100m maintain) Strength endurance 50m bounding 100m tempo and 50m A Warm up part 1 Medicine ball exercise Strength — weights Warm up part 1 Warm up part I 2 — 3% 4 50 relay (or only relay pass indoor) ‘Tempo — 2-4 120 (20m acceleration and 100m main: tain) or less indoor Power speed exercises 5 — 10m Day off or warm up Competition or special endurance 300m, 200m, 120m or less Day off or warm up400 AND 200 METRES ‘The athletes in the very young age group, such as 14 to 16 years, who tend to have good potential in the 400 metres, should start training in the 200 metres. Older athletes can go directly into the training for the 400 metres. For that reason the coach should study the results of the 200 metres to find the most talented athletes for the 400 metres event. Most world class athletes in the 400 metres are also good 200 metres runners. Alberto Juantorena was very ‘successful for several years in both distances before he went to 800 metres and Irena Szewinska was successful in the 100 and 200 metres, etc. and then in the 400 metres. In the 400 metres, the start is less important and that is why the major ‘components of training are strength endurance, tempo endurance and general endurance. 20m, 100m 200m 400m > Emphasis in Phase I Training TRAINING PROGRAM FOR 400 METRES 1 0 Mm Vv 12 12 1 2 1 ~=«2 (SE Pa ee Te CPs Ce Sey eGe ma F263 ee SED ee Ca Ge fo Gy 63 Ge iS iw Te Si | ci s2 ut 42 wondenz on ae Az o vonisaz oonasae power speed + tempo endurance tempo endurance + strength endurance general endurance + tempo endurance power speed + speed endurance general endurance + tempo endurance tempo endurance + strength endurance day off power speed + tempo endurance power speed + tempo endurance + strength endurance general endurance + tempo endurance power speed + tempo endurance + strength endurance general endurance + tempo endurance power speed + tempo endurance + strength endurance day off power speed + tempo endurance special endurance 2 or 1+ strength endurance general endurance + tempo endurance speed + tempo endurance power speed + tempo endurance special endurance 2 + strength endurance day off power speed + tempo special endurance 1 or 2+ strength endurance tempo endurance + power speed speed + special endurance 1 tempo endurance special endurance 2 or 1 special endurance 2 or 1/when no competition tempo endurance + strength endurance400M TRAINING PROGRAM 400M TRAINING PROGRAM PHASE I PHASE II M — 10’ jog — cross M = — Warm up I and Il with the sprinters Warm up part I only 2 * 6 < 100 Medicine ball exercises 4 300m Weights — strength part with the sprinters Medicine ball exercise Weights 2 * 6 repetition T — Warm up Tempo 6 — 8 300m T — 10’ jog — cross country Power speed 2 — 4 x 20m The whole warm up part Hl 6 x 100 W — Warm up 2* 3x 100 Tempo 4 — 6 = 4x 50 2 * 100 repetition Strength endurance 100m bounding 120m A Strength endurance a 100m boundings 80m B 180A Il 100m boundings 40m B 1208 1208 0B Skip 200 A Th — 20’ jog — cross country 80 B Skip Tempo 300 & 300 40 B Skip 400 & 200 300 & 200 W — 10’ jog — cross country 200 & 200 Warm up only 2 3 « 100 200 & 100 Tempo 200 & 200 Medicine ball exercises 200 & 200 & 100 Weights — strength part with the sprinters 200 & 200 & 200 200 & 200 F — Warm up Power speed 2 — 4 20m Th — 10’ jog — cross country Tempo 100m repetition individual Warm up like the sprinters (3 « 3 x 50 with exercises etc.) S — Warm up repetition acceleration and starts Tempo — controlled 2 — 3 « 500m Power speed exercises 4 x 20m repetition Strength endurance like Wednesday | F — 10° jog — cross country S — Day off | Warm up | Tempo 500 and 300m controlled 4 Medicine ball exercise Weight — exercises S — 10° jog — cross country Warm up | Strength endurance S — Day off400M TRAINING PROGRAM PHASE Ill M s — Warm up part I (sprint) Warm up part Il (sprint) Some starts in the curve Tempo 6 x 40m from the curve Tempo 4% 1 lap (tempo only straight from the curve slow in technique) Medicine ball exercises Strength — weights (part program) Warm up 6 * 100 1—2* 3x 100 4% 100 repetition Tempo 2 * 600m easy Power speed 2— 4% 20m A skip B skip bounding A exercise A acceleration B exercise B acceleration, acceleration or sprint power speed — Warm up Tempo | week 4 « 300m 10 rest Special endurance Il week 3 x 300m 15 rest ‘Special endurance Ill week 2 x 300m 20 rest Strength endurance 80 A or 120A ‘Strength endurance 120A or 200A Strength endurance 60B or 80B — 20° jog 4 — 6 « 4 x 50 interval Warm up Special endurance 1 — 2% 500m 30 rest Power speed 2 — 4 20m Warm up Tempo 200 & 100 2* 1 lap 200 & 200 1 2 laps 200 & 200 & 200 1 * 3 laps 200 & 200 1x 2 laps: 200 & 100 1* 1 kp Strength endurance 120m A 200m A, 80m B — Day off 400M TRAINING PROGRAM Af PHASE IV Me 6 Warm up 1 Warm up Il with sprinters 1 — 2x 300m special endurance Medicine ball exercises Strength — weights Warm up Tempo 1 — 2 x 200 from starting blocks Tempo 500m 1 — 3 * 200m tempo or not Strength endurance 50m bounding 150 tempo 80 — 1208, 60 — 80 Bor B skip 20" jog or cross country ‘Warm up Warm up Warm up speed part Il with sprinters Special endurance 2 x 150 from starting blocks Special endurance 2 — 4 * 120 (20m acceleration and 100m maintain) Power speed 10 — 20m Warm up Competition or tempo 500 & 100 400 & 100 300 & 100 200 & 100 or less Strength endurance like Tuesday or less after ‘competition Day off or 20° cross country or jog and warm up part400 AND 800 METRES 400M TRAINING PROGRAM PHASE I M — jog — cross country Warm up 2 = 6 x 100 only Tempo 4 « 600m Medicine ball exercises Weight exercises 2 x 6 repetition 20kg 10’ jog — cross country Warm up 2 * 6 100 only Tempo 6 x 300m Strength endurance 808 120A 2008, 80B skip 40B skip 10’ jog — cross country Warm up only 2 * 6 x 100 ‘Tempo 200 & 200 200 & 200 & 200 200 & 200 & 200 & 200 200 & 200 & 200 200 & 200 10° jog — cross country Warm up like the sprinters (3 x 3 50 with exer- cises etc.) Repetition acceleration starts Power speed exercises 4 * 20m Medicine ball exercises Weight exercises 10° jog — cross country Warm up 2 600m speed exercises 4 x 20m repetition 20° jog — cross country ‘Warm up Strength endurance Day off 400M TRAINING PROGRAM PHASE Il M — ™ 1 Warm up ‘Tempo 200 & 200 & 200 & 200 200 & 200 & 200 200 & 200. Repetition 200m Medicine ball exercises Weights — strength part with the sprinters Warm up 600 & 200 500 & 200 400 & 200 300 & 200 Power speed 2 — 4 x 20m Warm up. Tempo 10 « 300m Warm up 46% 4% 50m Strength endurance 120m A. 200m A 120m A 80m B 40m B ‘Warm up ‘Tempo — 100m repetition individual ‘Warm up 2 — 3 « 600m controlled Strength endurance like Thursday Day off400M TRAINING PROGRAM PHASE Ill M_ — Warm up part I (sprint) Warm up part II (sprint) Some starts in the curve Tempo 6 x 40m from the curve Tempo 200m 200 400m 300 & 100 600m or 400 & 200 400m 400 200m 200 Medicine ball exercises Strength — weights (part of the sprint program) T — Warm up Tempo 2 — 4 * 600m easy or 2 — 4 * 6 « 100 Power speed 2— 4% 20m A skip B skip bounding A exercise A exercise with acceleration B exercise B exercise with acceleration acceleration (Or sprint power speed work W — Warm up ‘Special endurance 2 x 600m I week ‘Special endurance 2 x 600m Il week Special endurance 600m III week Strength endurance 120m A 200m A 80m B or B skip Th — 20 — 30 jog ‘Warm up 4 — 6 * 3x 100m interval F — Warm up Tempo 4 x 300 I week Special endurance 3 x 300m I week Special endurance 2 x 300m Ill week Power speed exercises 2 — 4 x 20m S — Warm up Tempo 200 & Strength endurance 120m A 200m A 80m B or B skip S — Day off or jog and warm up 400M TRAINING PROGRAM PHASE IV M — Warm up ‘Special endurance 2 x 600m or Tempo 4 * 600m Medicine ball exercises Power speed 10 — 20 (also with sandbag) T — Warm up Tempo 2 * 200 Tempo 2 — 3 x 500m ‘Tempo 200m repetition ‘Strength endurance 120A 200 A 80 B or B skip W — 30° cross country or jog Warm up part Medicine ball exercises Th — Warm up Special endurance or tempo 2 x 150 in the curve (30 — 40m acceleration and maintain) 2 — 4 120 from the curve (20m acceleration and maintain) Power speed 20m, Fo — Warm up S — Competition or tempo 500 & 300 400 & 300 300 & 200 200 & 200 200 & 100 Strength endurance like Tuesday S — 30 cross country or jog or day off100 AND 110 METRE HURDLES In the first preparation phase, the training is identical to the 100 metre sprint training, That is, the training will be directed to the first part of the distance. This is especially suited to younger athletes who do not have perfect technique. 100m Hurdles Om 110m Hurdles Emphasis in Phase I Training The major components in the first preparation phase are: skil, technique, power speed, speed and short tempo with rhythm over lower hurdles. The speed should not be faster than the athlete is able to cope with using proper technique. TRAINING PROGRAM FOR 100 AND 110M HURDLES I a UL Vv 12 12 1 2 1 2 Sk SE SP Sl SP ST Si PS SP PS SK TE SK TE SP ST TE) G0 95) GE) ce) GE SK TE sist. SL 47 0 Vv oe anaeaZz wond S44 aoonm 4 s4z oonasaz skill exercises + (strength) + tempo endurance speed + power speed + (tempo endurance) skill exercise + tempo endurance + strength endurance general endurance + tempo endurance skill exercise (strength) + tempo endurance speed + power speed + tempo endurance day off speed + strength + (tempo endurance) skil exercise + power speed + tempo endurance skil exercise + power speed + tempo endurance speed + strength + tempo endurance skil exercise + power speed + tempo endurance skill exercise + tempo endurance + strength endurance day off speed + strength + tempo endurance skill exercise + power speed + tempo endurance skill exercise + special endurance 1+ strength endurance general endurance + skill exercise + tempo endurance speed + power speed + tempo endurance skill exercise + special endurance 1 + strength endurance day off power speed + tempo endurance (strength) skill exercise + speed + tempo endurance special endurance 1 + strength endurance day off skill exercises special endurance 1+ strength endurance day off100M AND 110M HURDLE TRAINING PROGRAM PHASE 1 M — 15‘ jog — cross country Tempo 3 x 3% 50 between arm rotation, sitting flexibility exercise etc. Tempo 3 * 50 repetition Skill exercises — special hurdle exercise 2 — 4x 10 — 20 exercises in marching form (when necessary) a @ @) (4) (5) (6) a ®) (9) (10) ay (a2) a3) (a4) a5) 06) skipping A skipping B boundings skipping A one leg (active down motion) skipping B one leg (active down motion) skipping A in hurdle motion skipping B in hurdle motion long skipping A Jong skipping B Jong skipping A in hurdle motion long skipping B in hurdle motion exercise A exercise B exercise A in hurdle motion exercise B in hurdle motion exercise hurdle boundings Over the hurdle — above exercises with the leading, leg Over the hurdle — above exercises with the tral leg Over the hurdle — above exercises with both legs. Over the hurdle — running over the hurdle (might be lower, depends on technique) Rhythm over two hurdles (might be lower and closer distance between the hurdles) Rhythm over more hurdles (might be lower and closer distance between the hurdles) From the standing start acceleration to the first hurdle From the crouch start acceleration to the first hurdle From the crouch start speed over 1-2 —3—4— 5 hurdles Medicine ball exercises — special hurdle exercise (2) sitting hurdle split — to the forward lean posi tion — push (2) sitting hurdle split — lying backward — leaning position — push (3) sitting hurdle split — leg change — leaning position — push (4) sitting hurdle split — rolling backward — 6) (C) leaning position — push crouch position to the hurdle split sit leaning position — push standing position to the hurdle split sit leaning position — push And other stretching exercises with the Medicine ball. 48 100M Weights — bar or sandbag 5-20kg Q @ hurdle split seat — forward bend hurdle split seat — backward and forwar bend a (3) hurdle split seat — with leg change forward! bend 7 (4) hurdle split seat — leg change turn ‘And other stretching exercises with the bar or sand- bas. It is obvious that not all exercises in one training session will be used. AND 110M HURDLES TRAINING PROGRAM PHASE Il Me s Warm up. Part of skill exercises Acceleration 4x 40m, ‘Some starts Starts to the first hurdle Speed over 2— 3 — 4 — 5 hurdles Medicine ball exercises with the sprinters Strength — weights with the sprinters Warm up. Skill exercises Rhythm over more than 5 hurdles (may.be lower hurdles) Power speed with the sprinter Tempo 4 — 6 x 50m Warm up Skill exercises Tempo 2 * 3 * 100m Strength endurance of the hurdles Warm up ‘Tempo 100 & 100 (200m controlled) 200m 8 100 200 100 & 50 50 & 50 Warm up Skill exercises Speed work lite Monday Medicine ball — part of hurdles, part sprinters ‘Strength — weights ‘Warm up Skill exercises Rhythm over § hurdles and more hurdles Tempo 100 & 50 1—3% 150 100 & 50 Strength endurance — the sprinters Day off100M AND 110M HURDLES TRAINING PROGRAM PHASE Ill M — Warm up Skill exercises Acceleration 4 x 40m Starts to the 1 — 2 hurdle Power speed with the sprinters (sandbag) T — Warm up Skill exercises Acceleration 4 * 40m Some starts Speed 2 * 3 x 40m or 50m over hurdles Medicine ball exercises Strength — weights (part of the sprinters program) W — Warm up Skill exercises ‘Tempo — 4 * 1 lap (tempo only straight the curve slow in technique) Strength endurance — special hurdle exercises Th — 15 jog ‘Tempo — warm up part Or day off Fo — Warm up Skill exercises Acceleration 4 x 40m Starts ‘Speed 2 — 3x 40m or 50m over hurdles Medicine ball exercises Strength — weights (part of the sprint program) S = Warm up Skill exercises Rhythm work (might be lower hurdles) Repetition 4 hurdles Both ways 4 hurdles Repetition 4 hurdles 1 — 2 strength endurance 40m bounding 50m Tempo 40m A 1 — 2 40m B exercise S — Day off 100 AND 110M HURDLES TRAINING PROGRAM PHASE IV M — Warm up 4% 40m acceleration Some starts From starting blocks over 1 — 2 hurdles 2 — 3 100m hurdles (3 — 4 « 50m hurdles indoor) Medicine ball exercises Strength — weights T — Warm up 18 jog-cross Part of skill work Tempo — 2 — 3 x 4 x 50 interval = 3 * 2% 100 interval Power speed work like the sprinters W — Warm up 15' jog-cross Part of skill work Part of skill exercises in strength endurance Tempo 6 — 8 x 50 repetition Th — Warm up like the sprinters (3 « 3 x 3 50 interval and 4 x 50 repetition) with warm up exercise ‘Tempo 5 rest (200m controlled) 200m 200 & 100 200 (& means 100m jos) 200 100 & 100 F — 15’ jog-cross Part of skill exercises Rhythm over more than 2 hurdles (might be lower and closer) Medicine ball exercises Weight bar or sandbag Some of power speed exercises (ike skip A & B) S — 15’ jog-cross Part of skill exercises Tempo 3 rest 100 & 50 (& means 50m joa) 1 — 3x 150 repetition 100 & 50 Strength endurance like the sprinters S = Day off or warm up400 METRE HURDLES ‘The preparation should begin similarly to that of the 400 ‘metre runner. This means the major components are: strength ‘endurance, tempo endurance and general endurance. Rhythm work is part of the tempo work and can be coached depending on the availabilty of facilities (indoor track, gym, track etc). Firstly, work on rhythm in running exercises, emphasizing perfect running technique between hurdles and secondly, emphasize the hurdle technique itself. For this reason, the hurdles at the beginning should be very Tow. Skill and technique should be coached in the warm-up phase, Tempo endurance or rhythm and special strength endurance should follow. Young athletes use the 15 stride rhythm, learning also to alternate legs, left and right in order to run in 13 and 14 strides later. During the Olympic Games in Montreal, the winner, ‘Moses, broke the world record in 47.6 using a 13 stride rhythm, for the entire race. The rhythm training in tempo endurance is organized as follows: ‘The 34 metres between the hurdle distance is reduced by about 3 metres (it can be done exactly if we measure the length of the athlete's stride) and then the 32 metres is divided by the number of strides the athlete will run. Thus the rhythm is established. This resolves itself to the length of the stride by the frequency he will take plus the 3 metres. The exact distance to place the hurdles is calculated by ‘multiplying the number of strides times the stride length plus adding 3 metres (the hurdle stride). ‘The 32m is divided by the number of strides the athlete will run and equals the rhythm, Example: 32+ 13 = 246m 14 = 228m 15 = 213m ‘The result is multiplied by the number of strides the athlete will run in training and 3m is added (the hurdle stride), Example: 32 * 2.46 = 7.38 plus 3.00 = 10.38m 3x 228 = 9.12 plus 3.00 = 12.12m 5 * 2.13 = 10.65 plus 3.00 = 13.65m_ In this way, various training programs can be devised using four or five strides, multiplying this by the stride length and adding the distance to the hurdle. TRAINING PROGRAM 400 METRE HURDLES I i tt eae eee 12 SK GE $2 GE SP SK SE SP TE SP SK SP $2 TE TE) oT) ct) ot Se st cl ce GE PS TE} Gl: PS) ol PS SE — power speed + tempo endurance — skill exercise + tempo endurance + strength endurance general endurance + tempo endurance — skill exercise + tempo endurance + strength endurance general endurance + tempo endurance — skill exercise + tempo endurance + strength endurance day off on ae 4z 1 1 o | — skill exercise + power speed + tempo endurance — skill exercise + tempo endurance + strength endurance — general endurance + skill exercise + tempo endurance skill exercise + power speed + tempo endurance — skill exercise + power speed + tempo endurance — skill exercise + tempo endurance + strength endurance — day off o ont = 48 Il — skill exercise + power speed + tempo endurance — special endurance 2 & 1+ strength endurance ‘general endurance + tempo endurance — skill exercise + power speed + tempo endurance — skill exercise + power speed + tempo endurance — special endurance 2 + strength endurance — day off ound 1 — power speed + tempo endurance — skill exercise + speed + special endurance 1 + tempo endurance — skill exercise + special endurance 2 or 1 + strength endurance skill exercise + power speed + tempo endurance — skill exercise + speed + special endurance 1 — skill exercise + tempo endurance — special endurance gona € Az 'q 400M HURDLES TRAINING PROGRAM PHASE I M — 20° jog — cross country Part of skill work (see high hurdler training) Rhythm — over two hurdles (between 3.5 strides) in 13 stride length in 14 stride length in 15 stride length in 16 stride length (by girls) in 17 stride length (by girls) Medicine ball exercises (see high hurdle program) Weights — bar or sandbag (see high hurdle program) — 20’ jog — cross country Some skill exercises Tempo 6 — 8 x 300m rest 5° Power speed exercises like sprinters — 20° jog — cross country Tempo — 2x 3x 100m interval 4 — 6 « 4 50 interval Strength endurance in hurdle form (some of the skill exercises over more than 5 hurdles). — Warm up like the 400m runners (6 « 100 & 2*3 x 100 and 2 — 4 « 100 repetition) Tempo 4 — 6 * 600m controlled with 5-8 rest. — 20’ jog — cross country Some skill exercises Rhythm — two hurdles (between 35 strides) Tempo 4 — 8 * repetition — 20 jog — cross country Some skill exercises Tempo 200 & 200 (8 means 100m jog) 12 200 & 200 & 100 12x 200 & 200 — Day off or general endurance 400M HURDLES TRAINING PROGRAM PHASE I M — Warm up Skill exercises Speed with the high hurdles Tempo 200 & 200 & 200 & 200 200 & 200 & 200 200 & 200 Medicine ball part hurdler exercise Medicine ball part sprint exercise Strenath, weights part hurdler exercises Strength, weights part sprint exercises — Warm up Skill exercises Rhythm in endurance form Tempo 600 & 200 400 & 200 300 & 200 Strength endurance 400m — Warm up Skill exercises Strength endurance of the hurdles Tempo 4 — 8 x 300m — Warm up Skill exercises Rhythm in endurance Tempo 4 — 6 4 50m Power speed with the sprinters — Warm up Skill exercises ‘Tempo 100m repetition individual Medicine Ball — hurdlers and sprinters ‘Weights — hurdlers and sprinters — Warm up Skill exercises Rhythm short repetition Tempo 2 — 3 x 600m controlled Strength endurance 400m ~ Day off400M HURDLES TRAINING PROGRAM 400M HURDLES PROGRAM PHASE II PHASE IV M — Warm up M — Warm up Skill exercises 4. 40m acceleration (curve) Acceleration 4° 40m Some starts (curve) Starts over 1 — 2 hurdles 2— 4x 1—2 hurdles (13 strides) Tempo 4— 6% 1 lap (tempo only straight the curve 2 — 3. 2 hurdles (14 strides) easy in technique) Yor special endurance 500m Medicine ball exercises 2 — 4 * like last 120m (15 strides)** Strength — weights (part of sprint program) *or special endurance 300m Tempo 2 — 3 * 200m or not T — Warm up Medicine ball exercises Skill Strength — weights Rhythm work (depends on facilities) ‘Tempo endurance power speed like sprinters (sand- = T_ — Warm up bag) 2. 200m tempo low hurdles (rhythm indoor) 1 — 2 * 600m no hurdles W — Warm up 2 — 3x 150 tempo low hurdles (rhythm indoor) Skill exercise Strength endurance 100m bounding 200m tempo Strength endurance 50m bounding, 80 — 1208, 50m tempo 80m B or B skip 40m A exercise Tempo week 4 * 300m 10 rest W — 20’ cross country or jog week 3 = 300m 15’ rest Warm up Mweek 2 x 300m 20 rest Medicine ball exercises Strength endurance special hurdle exercise Th — Warm up Th — 20° jog 4.x 40m acceleration (curve) Tempo 4 — 6 * 4 50 interval Some starts (curve) Medicine ball exercises 1 — 2 hurdles 2 — 3 * 120m (20m curve and 100m straight) Fo — Warm up or rhythm indoor Skill exercises Power speed 10 — 20m Special endurance 1 — 2 600m rest 30° Power speed exercises Fo — Warm up S — Warm up S — Competition or Tuesday training Skill exercises Rhythm work (depends on facilities) S — 20mcross country orjog_) or day off Tempo 2 2 laps Warm up ) 1 3 laps 1% 4 laps OR LESS 1% 3 laps 1% 2 laps Strength endurance 80A 120A 20A OR 200A 208 80Bi i i | TRAINING ADJUSTMENT FOR ADVANCED ATHLETES A new training group should have a general training program adjusted in all components and aspects to the age and level of the athletes represented. The high level athlete ‘must have an organized training and competition program for his development to achieve the best performance in the planned top competition. It should be obvious that the personal specialized coach ‘who developed the athlete himself and understands the principles of coaching the event is the only person who should make the final adjustments to the individual's training and competition program. ‘The most important components in the final preparation of advanced and top level athletes in the sprinting area is, special endurance and speed. Training sessions composed of special endurance and speed represent exactly the same work which has to be done in the competition. In these training sessions particularily, the coach is effectively able to prepare the athlete physically and mentally for competition. The warmup competitions at this time should only be used as tests to determine the athlete’s readiness to take part in competition. A well prepared top class sprinter can execute special endurance work smoothly and more easily than ‘an unprepared athlete and as a result is capable of achieving high level performances more frequently At the same time the percentage and quality of special endurance work is being increased, the work of other components is decreasing in quantity but not in quality Therefore, @ balance of the supporting components In preparation of the training program and the intensive preparation work it is of major importance to remember that the further the training session units are away from the special endurance and speed work the further the athlete is away from achieving high quality performances in competition. See table of sprint training components. 53 THE EFFECTIVENESS OF SPRINT COMPONENTS OVER THE DISTANCES 100m 200m 400m ‘COMPETITION ‘SPEED SPECIAL ENDURANCE TEMPO POWER SPEED MIXED | STRENGTH ENDURANCE MIXED POWER SPEED-WEIGHTS | STRENGTH ENDURANCE WEIGHTS GENERAL ENDURANCE If the athlete should compete too early he will not achieve high level results and will also be in danger of being injured, EXAMPLES: 1. A sprinter wanting to improve his general endurance ‘capacity will go through a period of extremely hard ‘general endurance work. This does not mean that there ‘will be an improvement in the sprinting events (100- 400m). The athlete will most likely be slower. 2. A sprinter wanting to improve his strength endurance ‘with weights will go through a period of very intensive strength endurance work with weights. This also does not dictate that the athlete will have improvements in the sprinting events (100-400m). Again the athlete will most likely be slower. 3, If the athlete improves during his special endurance sessions then, all things considered, itis ensured that his competitive results will be better.To be fully successful the special endurance component has to be developed in conjunction with all of the other components listed in the table. The higher the calibre of the athlete the more individual must be the training program development, ‘The special endurance component can be developed in different training program combinations. During the preparation period: 1. He may proceed from tempo and mixed strength endurance work in phases [lll incorporating special endurance work in phase Ill as outlined earlier in the 100, and 110m Hurdle training programs, 2. He may proceed from tempo and mixed strength endurance work in phases [Ill incorporating special ‘endurance work in phase Ill as outlined in the training programs for the 200-400 and 400m Hurdles. 3. He may have special endurance work controlled throughout the entire training program throughout all of the different phases of the individual's training program. 4, He may proceed with only one training program during the entire training process with progress or variation of intensity. As long as the coach does not know his athlete completely the first method of preparation is the ‘most effective one. Only after the coach has recognized his athlete's strengths and weaknesses in:the given components can he plan a truly individual training program which will be most effective for the athlete Regular testing combined with scientific support systems will of course assist in keeping the athlete's individual training program up to date in terms of his present physical capabilities and developments.| i COMPETITION Preparation for Competition After undergoing the training and competition program, the athlete is prepared for the actual competition. ‘The Phase Ill Training Program, with special endurance ‘and speed work, has introduced the athlete to the competi- tion season — Phase IV. The emphasis is now on competition. Following the usual competition on Saturday, Monday and Tuesday are harder workouts. The following days are easier with the possibility of two days off for the 100m runners and cone day off for the 200m or 400m runner. The day off is not necessarily the day belore the competition. The day before the competition might be an easy warm up. In other words, on, the competition day there shouldn't be any muscle pain or tiredness resulting from a too hard training session previously. All problems should be prevented through appropriately modified training, rest and massage during the last weeks. A sprinter or hurdler will not perform well when his muscles, especially the calf and hamstring muscles, are tight (fatigue). There is residual tension in the muscle after any heavy anaerobic training or competition. A muscle ready for an excellent sprint performance is dynamic and flexible. After a certain number of warm up competitions, the athlete should be ready and confident to perform at his highest level (for example, The Olympic Games). The athlete is ready in all aspects: condition, technique, good equipment, confi- 55 dence and has a high level of concentration. There is no need for anything different, even in the highest level of competition. To be prepared properly in all aspects means to perform at a peak, The adjustment should be made as usual. a @ @) a) 6) © a @) 9) (10) ay Check the schedule (least, semifinals, finals) Check the track (tartan, chevron) How long should the spikes be? What kind of blocks are available? What kind of hurdles are available? ‘What about the wind? Where is the warm-up stadium? Where is the changing room? Where is the chambre de appelle? How many are qualified for the next round? Where is the doctor and physio? 100M RACE WARM UP — PART I 5 — 10 jog 3 * 50m interval 5 arm swinging and arm rotation exercises (a) in skipping arm swinging forward and backward (©) in skipping side arm swinging : (c)__ in skipping alternate arm swinging forward and backward (@) in skipping arm rotation forward (e) in skipping arm rotation backward (in skipping alternate arm rotation forward (@) in skipping alternate arm rotation backward (h) in skipping arms in acute angle rotation forward (in skipping arms in acute angle rotation backward in skipping arms in acute angle alternate rotation forward (K) in skipping arms in acute angle alternate rotation backward () in acceleration alternate arm rotation forward. 3. 50m interval 5 exercises in sitting position (a) rolling backward (0) cycling with left and right rotation (c) to Wing position — sit ups (@)_ rolling backward — cycting {e} rolling backward — scissors (rolling backward — relaxed leg raise 5 — 10’ some power speed exercises technique and flexibility up to Sm fa) A skip (b) B skip (c) bounding with acceleration (@) A exercise with acceleration (e) B exercise with acceleration (low heel recovery in acceleration 4 — 6 « 40m tempo repetition100M RACE WARM UP — PART II 4 — 6 * 40m acceleration on te track ‘Some starts in the warm up st dium ‘Some starts in the stadium 200M RACE WARM UP 5 — 10" jog 3.x 100m interval 3 * 3 x 50m interval with exercises as the 100m warm up 4 — 6 * acceleration in the curve or from the curve 4 — 6 starts in the curve 400M RACE WARM UP 10 jog 600 or 6 * 100m easy tempo 5 arm exercises 3 * 100m interval 5 exercises in sitting position 3 x 100m interval 10’ some power speed exercises as sprinters up to 5m 4 — 8 100m tempo repetition Some starts in the stadium 100 AND 110M HURDLE RACE WARM UP 5 — 10 jog 3 * 50m interval 5 arm exercises 3 x 50m interval 5 — 10 exercises in sitting position 3 = 50m interval 10 — 15° some power speed exercises and some special hurdle skill exercises 5 special hurdle stretching exercises 4 — 6 « 40m acceleration on the track 2. — 6 repetition from starting blocks (over 1-5 hurdles) ‘Some starts over hurdles in the stadium 400M HURDLE RACE WARM UP 10 jog 600m or 6 x 100m easy tempo 5 arm exercises 3 x 100m interval 5 exercises in sitting position 3 100m interval 10 — 15 some power speed exercises and some special burdle skill exercises 56 5 special hurdle stretching exercises 2.— 4 40m acceleration in the curve 2 — 3 from the starting blocks to the first hurdle 1 — 2 rhythm up to 200m 4 = 100M RELAY RACE WARM UP 5 — 10 jog with baton pass 3.x 3 x 50m with exercises as the 100m warm up 4 — 6% dm acceleration on the track as an incoming runner or in the relay zone as an outgoing runner Some starts 1 — 2* 4 50 relay on the warm up track 4 400M RELAY RACE WARM UP 10 jog 600m or 6 * 100m interval — easy tempo 5 arm ex@cises 3 x 100m interval 5 exercises in sitting position 3% 100m interval 10’ some power speed exercises 3 — 6 * 100m repetition in tempo with relay baton pass 2 — 4 * 40m acceleration with baton pass in the relay zone In order to develop confidence and consistency, itis recommended that the sprinter use precisely the same warm up for each competition. For instance, the Canadian sprinters in Mexico City during the Pan American Games and in Montreal during the Olympic Games used the same warm: ups which had been used for all other compet COMPETITION TACTICS 100M RACE The 100M race is a highly technical race. At the begin. ning of the race, the sprinter’s maximum concentration is focused on executing the proper starting technique, as perfected in practice, and not thinking about the opponents. Irrespective of the sprinter’s positioning after the start, the athlete now concentrates on a smooth acceleration to ‘maximum speed, After the athlete has achieved his maximum speed, he should stay in very relaxed form to maintain that speed with minimal interference from the antagonistic ‘muscles. In order to win centimetres and millimetres at the finish line, the last stride must be an active forward lean ‘movernent.‘Some examples of errors in a 100m race are as follows: An unrelaxed spritter at the starting line will have his agonist and antagonist muscles contracting at the same time thus preventing smooth and fast acceleration. The stride will be shorter and less effective. Tension means not only techni ‘que problems, but also a heightened, wasted energy con: sumption. The athlete who dissipates his energy needlessly, not only finishes exhausted after the race, but also looks terrible in his style. A good sprinter who tenses up needlessly in big competition could lose up to 0.6 seconds in this way; a less experienced sprinter could lose even more. Experienced sprinters are able to perform equally well in their heats, semifinals and finals. 200M RACE Because no athlete in the world, after he achieves his maximum speed, appears to be able to maintain that speed for longer than 30m, itis obvious that tactics must exist even in a 200m race. The sprinter in a 200m race begins his race similar to 2 100m race. However, his acceleration should be less intense and he maintains his near maximum speed using the most economical technique. As the finish line approaches and fatigue builds up, increased concentration is necessary to ‘maintain high speed and avoid tension. The last stride is the same as in a 100m race 400M RACE Although the start is more relaxed than in'the 200m, great concentration must be maintained for the whole race. ‘The 400m race is a very tough race for everyone, not only for « the winner. ‘The easier the start and the smoother the race, the more energy available for the last and most difficult part of the race. The difference between the best 200m time and the time for the first 200m on the way to the 400m in a race is in general between 0.8 — 1.0 sec. It should be a little faster when the first 200m is with the wind, and slower when against the wind. The most economical technique usually involves accelerating only 30-40m and then maintaining that speed. The finish position is the same as in the 100m race. Some adjustments can be made depending on the runner's strengths ‘or weaknesses, as well as on the circumstances of the race (e.g, heats, lane draw, opponents etc.) 4 100M RELAY ‘The order of running for the team should be the same as was prepared. In the 4x 100m relay race, the first runner runs ‘similarly to the tactics of the 100m runner. The sub- ‘Sequent runners use the same tactics recommended for the 200m runners. The acceleration of the outgoing runner and the exchange technique are most important. A reliable runner Under pressure should run in the outer position. The lead off 87 runner should be a fast sprinter from the starting blocks with an excellent curve technique. The third runner should also be 2 good curve runner. 4 400M RACE. ‘There are many tactical considerations in the 4 400m relay, such as the team order and how each runner runs his race. When there are only two teams in the race, and they are equally strong, the order should be from the weakest runner to the strongest When there are eight teams, and the team has the out- side lane, the second best runner might be selected to start off. This would be done so as to acquire a good lead position for the team after the break for the pole lane at the 500m point. The second runner should be the third best athlete available and the anchor runner the strongest to win the race. The runner from the starting blocks uses the same tactic as in a 400m race. The second runner, after a good pass, is running quite strongly, enabling him to take the lead after the break for the pole lane. The leader should be able to run fast, but also be able to conserve enough energy to fight atthe end. ‘A.runner in the second, or subsequent positions behind, should stay in that position at the curb, except when he can pass the athletes) quite easily. 100 AND 110M HURDLES In general, the 100 and 110m Hurdles races have the same tactics as the’ 100m race, because all errors appear in basically the same way. In addition to the 100m tactical con- siderations, the hurdler employs the 8 or 7 stride pattern from the starting block to the first hurdle, as he has learned in training. There are different stride lengths and rhythms between the hurdles. For the three strides between the hurdles, the first stride is the shortest (about 1.80m), the second the longest (2.20m) and the third is shortest (1.90m) ‘The finish technique is again the same as that of the 100m race. 400M HURDLES In general, the first 200m of a 400m hurdles race is about 2 seconds slower than for the athlete's best 200m race. It is a little faster when the first 200m is with the wind and a litle slower when against the wind. ‘The stride pattern is established before the race, and is not dependent upon the opposing runners. For instance, from the starting block the athlete approaches the first hurdle in 21 strides, the next 5 hurdles in 13 strides, two hurdles in 14 strides and the last two hurdles in 15 strides. Edwin Moses won the gold medal in the Olympic Games in Montreal running all hurdles with a 13 stride pattern, establishing a new world record of 47.63 sec. Needless to say, a performance such as this requires an excellently condi- tioned and prepared athlete.INJURIES AND INJURY PREVENTION IN SPRINTING AND HURDLE EVENTS ‘The most common and typical injuries in the sprinting ‘events are hamstring pulls, shin splints and achilles tendon problems. All injuries are basically the result of too intensive training programs or through training programs executed on too hard surfaces for too long a period of time. The first symptom of tiredness by a sprinter will be a slight soreness of the hamstring muscle and the calf muscle. A normal massage and easier training the days before competition should eliminate these small problems. Negligence in the first phase might provide bigger problems later, because of the fact that the muscles are flexible. The muscle stress during work stiffens muscles and shifts more and more to the distal parts, going from the calf ‘muscles down through to the achilles tendons. In this phase of injury, a daily special “sprint” massage should be performed to prevent a more serious injury. The training should be changed with less speed work and intensity. [At that time, as well as with shin splints, the training should bbe directed to a training program where other muscle parts can be involved and the running program would be easier on softer ground (grass). Training After a Hamstring Pull Immediately after a hamstring injury, where some muscle fibres are torn or ruptured, an ice compress should be used to stop internal bleeding. The first day after the injury should be a passive rest. The second day's activity will depend fon the extent of the injury. ‘An assessment of the next competition must be made. For the sprinter, it is usually possible within two or three ‘weeks to have a race at 200m. This must be done with a limited 30-40m acceleration and maintenance of speed. For the 400m runners, a 400m race in 10 to 14 days, with @ limited acceleration distance of 30m from the starting blocks is usually possible. A limited acceleration distance means the athlete must be under the maximum speed without the maxi- mum stride length. Under those circumstances, to perform well, the athlete should be in good specialized training condition to maintain the limited speed over the 200 or 400m distance, On the second day after a hamstring pull, the athlete is, able to execute the following workout: One Leg Marching — power speed and strength endu: rance where the injured leg doesn't work. ‘One Leg Skipping — power speed anid strength endurance where the injured leg doesn’t work, ‘One Leg Exercise — power speed and strength endurance where the injured leg doesn't work. 58 Exercises without extensions, jumps and boundi ‘Some medicine ball exercises in sitting and lying positions which the hamstring muscles are not actively engaged. Som ‘weight exercises — where the hamstring isnt actively enga After 3 — 4 Days: — Both legs marching in power speed and strength endué- ance. 4 — Both legs skipping — in power speed and strength endurance form, 4 — Both legs A exercise — in power speed endurance. — No extention — jumps or boundings — Medicine ball exercises — Weight exercises — Running in tempo in interval for limited distances: 2% 10m 4 10m 6 20m 6 * 20m 8x 20m 10 x 20m, ete. downto 2 20m After 5 — 6 Days: — All exercises like before plus tempo 2% 30m 4 30m 6 30m 8 x 30m 10 * 30m etc.downto 2x 30m acceleration repetition 6 * 20m After 7 — 8 Days: Workout like above and acceleration 20m and maintain limited speed 100 — 200 — 300m. Starts from starting blocks 20m. After 9 — 10 Days: Workout as above and starts from starting blocks 30m cor 40m competition (30m acceleration) The Following Days: Normal training with the speed limitation. From 68 days, massage of injured muscle may be started. Alter good races at 200m the sprinter might compete again in the 100m.