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The LA84 Foundation is the organization created to manage Southern California’s share of thesurplus from the 1984 Olympic Games. Located in the historic Britt House since 1985, the LA84Foundation has committed more than 160 million to create, support and expand existing youthsports programs, and develop the Paul Ziffren Sports Resource Center. The Sports Resource Centeris a state-of-the-art learning and cultural center for sports which contains sports books, films, videos,photographs and memorabilia. To date, more than two million boys and girls and more than 1,000youth sports organizations throughout Southern California have benefited from our endowment.The goal of the LA84 Foundation is to be an innovator in youth sports and coaching, and to increaseopportunities for achieving athletic excellence at every level. The Foundation grants financial assistance to organizations providing youth sports opportunities, initiates and operates its own youthsports programs including Run For Fun, Summer Swim, and offers free coaching education workshops through the LA84 Foundation Coaching Program. For additional information regarding theLA84 Foundation please visit our web site at www.LA84Foundation.org.Peter V. Ueberroth, ChairmanAnita L. DeFrantz, PresidentBoard of Directors:John BrysonYvonne BurkeJae Min ChangAnita L. DeFrantzJames EastonJanet EvansPriscilla FlorenceBob GrazianoRafer JohnsonMaureen KindelTom LarkinCharles D. MillerPeter O’MalleyJoan PaydenAmy QuinnFrank SanchezPeter UeberrothGilbert VasquezDavid L. Wolper, Chairman EmeritusJohn Ziffren2
LA84 FOUNDATION TRACK AND FIELD COACHING MANUALEdited ByEdward DerseJacqueline HansenTim O’RourkeSkip StolleyContributing WritersJohn AmneusDon BabbitBob BakerMichele BuchicchioEllen Coleman, R.D.Edward DerseBrian FitzGeraldAnn C. Grandjean, Ed.D.Hal HarknessDave JohnstonRick McQuire, Ph.D.Kevin O’ConnellKen ReevesJohn TansleySkip StolleyArt VenegasDanny WilliamsBrian YokayamaDesignMary Jo ReutterCover DesignJames Robie Design AssociatesISBN 0-944831-32-XCIP 94-80269 1995-2012 LA84 Foundation. All rights reserved.This manual may not, in whole or in part, be copied, photocopied, reproduced, translated,or converted to any electronic or machine-readable form without prior written consent ofthe LA84 Foundation.Printed in the USALA84 Foundation2141 West Adams BoulevardLos Angeles, CA 90018(323) 730-46003
Table of ContentsChapter 1: A Philosophy for Coaching High School Athletes . . . . . . . . . . . 9The High School Coach, Someone Special . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10High School Sports as an Extended Classroom. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17Developing a Coaching Philosophy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18Chapter 2: Organizing a Track and Field Program . . . . . . . . . . . . . . . . . . . . . . . 27Responsibilities of a Head Track Coach. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28The High School Coach’s Legal Liability . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31Sexual Abuse in Youth Sports . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32Organizing a Track and Field Coaching Staff . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33Preparing for the Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37Sample Team Guidelines. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42Chapter 3: Principles and Methods of Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51Teaching Track and Field Skills. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52Universal Principles of Training. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59Planned Performance Training. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63Integrating Skill and Fitness Training. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68Warm-Up, Warm-Down and Stretching . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68Chapter 4: Strength and Power Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 75Strength Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76Strength Training Principles. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76Safety in the Weight Room. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79The Strength and Weight Training Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 83The Lifts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 93Chapter 5: Plyometric Training for Speed-Strength . . . . . . . . . . . . . . . . . . . . . . 105A Philosophy of Plyometric Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 106The Physiology of Plyometric Training. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 106Principles of Plyometric Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 107Constructing a Plyometric Training Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 111Incorporating Plyometric Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1274
Table of ContentsTrack and Field Coaching ProgramChapter 6: Injuries: Prevention and Treatment. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 136The Coach’s Responsibility. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 137The Most Common Injuries . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 138Returning an Injured Athlete to Competition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 148Preparing for Injuries. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 149Other Health Issues. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 149Chapter 7: Performance-Enhancing Drugs and Supplements. . . . . . . . 151Anabolic-Androgenic Steroids. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 152Other Performance-Enhancing Substances. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 155Chapter 8: Eating for Health and Performance. . . . . . . . . . . . . . . . . . . . . . . . . . . . 164The Athlete’s Diet. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 165Pre-Competition Meals. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 178Fueling During Competition. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 178Achieving Ideal Competitive Weight . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 179Eating Disorders. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 179Chapter 9: Organizing a Home Track Meet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 182How to Prepare for a Home Dual Meet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 183How to Recruit and Train Adult Officials. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 202Chapter 10: Training Sprinters . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 206A Philosophy for Coaching the Sprint Events. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 207The Speed Dynamics Approach to Sprint Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 207Testing and Evaluation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 211Coaching the Mechanics of Sprinting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 217Coaching the Maximum Velocity Phase. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 220Acceleration. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 225The Start. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 234The Finish . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2395
Table of ContentsTrack and Field Coaching ProgramCoaching the Relays . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 240Applying Strategy to the Sprint Races . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 251A Training Periodization Plan for the Traditional High School Track Season. . . . . . . . . . . . . . . . . . 254Chapter 11: Training Hurdlers. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 260A Philosophy for Coaching the Hurdles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 261Teaching the Technique of Hurdling. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 262Stages of Hurdling: Girls’ 100m and Boys’ 110m. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 263Methods of Training for the Hurdle Events. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 268Training Periodization Plan for the High School Season. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 272Chapter 12: Training Distance Runners. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 278A Philosophy for Coaching the Distance Events. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 279Periodization for Distance Training. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 280Universal Principles of Training. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 286Basics to Teach for Racing Success. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 288Tactics to Teach. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 289Types of Racers. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 290Running Terms. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .293Teaching Distance Running Mechanics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 297The Three Distance Races. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 299Other Keys to Being an Effective Distance Coach. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 304Liability and Safety. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 307Chapter 13: Training Long Jumpers. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 313A Philosophy for Coaching Long Jumpers. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 314Coaching Tips. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 319Drills . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 319Training for the Long Jump. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 320Considerations in Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 321Types of Training for the Long Jump. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 322Jump Testing. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 325Training for the High School Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 326Chapter 14: Training Triple Jumpers. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 330A Philosophy for Coaching the Triple Jump . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 331The Run-Up. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3316
Table of ContentsTrack and Field Coaching ProgramPhase I The Hop . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 331Phase II The Step. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 333Phase III The Jump . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 334Ratios. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 334Teaching the Triple Jump to Beginners. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 335Considerations in Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 336Developing Jumping Rhythm. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 337Type of Training for the Triple Jump . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 337Jump Testing. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 341Training for the High School Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 342Chapter 15: Training High Jumpers. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 346Philosophy for Coaching the High Jump . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 347Event Technique and Skills to Be Taught. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 347The Mechanics of the High Jump. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .348The Run-Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 348The Transition and Takeoff. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 350Bar Clearance. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 350Principles of Training for the High Jump . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 351Teaching the Flop Method of High Jumping. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 353Types of Training for the High Jump. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 356Technique Drills. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 359A Training Periodization Plan for the Season. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 364Tactics and Strategy for High Jump Competition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 365Flop Checklist. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 367Chapter 16: Training Pole Vaulters. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 371A Philosophy for Coaching the Pole Vault . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 372Ensuring Safe Participation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 372Principles of Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 373Technique, Start-to-Finish. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 375Introducing the Pole Vault to Beginners . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 380Coaching the Fundamentals. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 382Methods of Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 387Tactics and Strategy for Competition. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 393A Training Periodization Plan for the Season. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3957
Table of ContentsTrack and Field Coaching ProgramChapter 17: Training Shot Putters and Discus Throwers. . . . . . . . . . . . . . . 399A Philosophy for Coaching Throws . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 400Safety Considerations in Events. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 400Principles of Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 401The Mechanics of Throws. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 403Understanding the Techniques. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 404Introducing the Throws to Beginners . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 412The Equipment . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 415Methods of Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 416A Periodization Plan for the Season. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 420Appendix. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 425The Rules of Competition. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 426Officials’ Instruction Sheets. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4458
Chapter1A Philosophy for Coaching High School AthletesHigh school coaching may be the most special and important professionanyone can choose. This is not because sports are important, but, rather,because the young men and women who participate in high schoolsports are so valuable. Coaches have an opportunity to foster both theirathletes' emotional and physical development. The path to coachingsuccess begins with defining a philosophy to guide your efforts.ABILITYTO A D A P TYOURC OA C H I N G TOTHE INDIVIDUALNEEDS OF YOURAT H L E T E S .A B I L I T Y TO A D A P T Y O U RC OA C H I N G TO Y O U R OW NU N I Q U E S I T U AT I O N .D E V E L O P M E N T O F Y O U R OW N“ T R A I N I N G P H I L O S O P H Y. ”A B I L I T Y TO O RG A N I Z E , C O M M U N I C AT E ,A N D M OT I VAT E Y O U N G AT H L E T E S .C OA C H I N G I N S I G H T S G A I N E D F RO M W O R K I N GW I T H AT H L E T E S .C OA C H I N G K N OW L E D G E G A I N E D F RO M C L I N I C SA N D P E R S O N A L S T U D Y O F T E C H N I Q U E A N D T H E S P O RTS C I E N C E S : E X E RC I S E P H Y S I O L O G Y, B I O M E C H A N I C S ,N U T R I T I O N A N D S P O RT P S Y C H O L O G Y.C OA C H I N G K N OW L E D G E G A I N E D A S A N A S S I S TA N T O R AT H L E T E I NT H E C H A RG E O F A M E N TO R C OA C H .P O S I T I V E P E R S O N A L E X P E R I E N C E S A S A N AT H L E T E . A L O V E F O R T H E S P O RTA N D T H E D E S I R E TO A S S U M E T H E M A N Y RO L E S O F A C OA C H TO H E L PN E W G E N E R AT I O N S O F Y O U N G AT H L E T E S I M P RO V E .The Evolution of a Master Coach9
Chapter 1A Philosophy for Coaching High School AthletesThe High School Coach, Someone SpecialATHLETES MEET SPORTS THROUGH THE COACHIt is the coach who frames the sport experience for the athlete. A study of 10,000high school athletes concluded the quality of coaching has the greatest influence onwhether or not participation in high school sports becomes a positive experience forthe young athlete.The collage of track and field events offers opportunities for athletic success to awider variety of personalities, body types and natural athletic talent than any othersport. Combined with its dual offering of individual and team competition, no othersport can provide so much for so many. There are opportunities to develop physically,emotionally and socially. There are opportunities to discover hidden talents, learnabout oneself and develop a new sense of competence and self-worth. There areopportunities to be part of a team while competing as an individual. There are lessonsabout life and reality. There is the motivation to pursue goals and objectives that mostteenagers dismiss as being impossible. All these possibilities are woven into the uniquefabric of sport. The responsibility of making them an intimate part of every youngathlete’s Track and field experience rests squarely on the shoulders of the coach.The Role of the CoachWhat exactly is the high school coach’s role: recruiter, teacher, trainer, strategist,personnel manager, administrator, promoter, communications expert, diplomat,spokesperson, psychologist, impartial judge, disciplinarian, caring friend, counselor,parent substitute? To be a high school coach is to assume all of these diverse roles. Forthe coach, the greatest reward should not be the outcome of winning, but rather theprocess of training and competition that positively affects the personal development ofyoung athletes. Great coaches use sport as a vehicle to enrich the lives and the futuresof their athletes.It DOES Matter Whether You Win or Lose!While society often perceives winning as the most prized outcome of sport, a singlefocus on winning by the coach can subordinate every other worthy outcome of an athlete’sparticipation in sports. There is nothing wrong with wanting to win; however, there isa difference between being focused and being obsessed with winning. It is importantfor a coach to evaluate him or herself often during the year to determine if winninghas become the priority over doing what is best for the young people in the program.10
Chapter 1A Philosophy for Coaching High School AthletesAt best, only 50 percent of the participants can be winners in any sport competition.In a sport such as track and field, only one team among several and only oneindividual among many achieve victory.So, does everyone else then become losers? Is there no opportunity for achievement,fulfillment and fun without winning? Is winning really the ultimate goal of sport or isthere a more important objective and a more attainable goal?Winning vs. SuccessThe opportunity for success is available to everyone if it is defined as performing toone’s capability rather than focusing solely on the score of a given competition.This is especially true in the sport of track and field where individual improvementcan be quantifiably measured by a watch or measuring tape. Even though a team maylose on the scoreboard, the shot putter who places fourth in his event but improves hislifetime best mark by a foot or the hurdler who does not place in the race but “threesteps” all flights for the first time certainly has reason to feel successful.Teaching athletes to focus on success and discussing with them what success really is,rather than allowing winning to be the only measure, nurtures the factors that ultimately lead to winning.Success Ability Preparation Effort WillAbility. Everyone has ability, but it isn’t distributed equally or predictably. Thisapplies to coaches as well as athletes.Often abil
This manual may not, in whole or in part, be copied, photocopied, reproduced, translated, or converted to any electronic or machine-readable form without prior written consent of . Types of Training for the Long
