Coaching Sprint Mechanics. What to look for. What to say. Mike Young
This is Dr. Mike Young's presentation from the 2014 Midwest Speed Summit. Dr. Young is the owner and Director of Performance at Athletic Lab sports performance training center and has coached multiple national champions in Track & Field along with working with some of the fastest athletes in soccer, football and baseball. This presentation focuses on applied sprinting mechanics and how coaches can best make technical changes. The presentation uses biomechanics and motor learning concepts and relates them to coaching the sprints.
Basketball: Scientific Basis of Strength TrainingAdriano Vretaros
ABSTRACT
Muscle strength and power is present in various motor tasks performed by basketball players. Strength and conditioning coaches must have a deep understanding of the scientific basis of strength training to guide their work. Strength training is considered the foundation for the development of other biomotor capabilities. The manifestations of strength (anatomical adaptation, hypertrophy, maximum strength, power and power endurance) must be appropriately periodized to be able to monitor the control of training loads, minimizing fatigue and the risk of injury. Anatomical adaptation is a primary work that may perhaps be neglected. Muscle hypertrophy makes the basketball player stronger to withstand collisions and take advantage against smaller and weaker players. Maximum strength training is a prerequisite for greater power gains. Power allows the athlete to perform explosive actions efficiently. Power endurance training makes it possible that the muscle power can be maintained with lower fatigue levels. The particularities of each manifestation of strength are discussed in order to improve athletic performance in basketball.
Keywords: strength training, basketball, sport science, sports performance, athletic performance
Coaching Sprint Mechanics. What to look for. What to say. Mike Young
This is Dr. Mike Young's presentation from the 2014 Midwest Speed Summit. Dr. Young is the owner and Director of Performance at Athletic Lab sports performance training center and has coached multiple national champions in Track & Field along with working with some of the fastest athletes in soccer, football and baseball. This presentation focuses on applied sprinting mechanics and how coaches can best make technical changes. The presentation uses biomechanics and motor learning concepts and relates them to coaching the sprints.
Basketball: Scientific Basis of Strength TrainingAdriano Vretaros
ABSTRACT
Muscle strength and power is present in various motor tasks performed by basketball players. Strength and conditioning coaches must have a deep understanding of the scientific basis of strength training to guide their work. Strength training is considered the foundation for the development of other biomotor capabilities. The manifestations of strength (anatomical adaptation, hypertrophy, maximum strength, power and power endurance) must be appropriately periodized to be able to monitor the control of training loads, minimizing fatigue and the risk of injury. Anatomical adaptation is a primary work that may perhaps be neglected. Muscle hypertrophy makes the basketball player stronger to withstand collisions and take advantage against smaller and weaker players. Maximum strength training is a prerequisite for greater power gains. Power allows the athlete to perform explosive actions efficiently. Power endurance training makes it possible that the muscle power can be maintained with lower fatigue levels. The particularities of each manifestation of strength are discussed in order to improve athletic performance in basketball.
Keywords: strength training, basketball, sport science, sports performance, athletic performance
This is Dr. Mike Young's presentation on Planning Speed Training for Team Sports from the 2015 Southwest Speed Summit. Dr. Young is the owner and Director of Performance at Athletic Lab sports performance training center. He has served as the fitness coach for 2 North American professional soccer clubs and consults for teams and schools in various other capacities. In this presentation, Dr. Young discussed the best practices for planning speed training sessions in the context of a team setting.
ilmu untuk semua
Banyak lagi info disini...
http://cheguabbas.blogspot.com/
nak nota sila click sini
http://cheguabbas.blogspot.com/p/nota_29.html
ada masalah mendownload???
A presentation about the jumping and landing movements that basketball players use.Some important biomechanical characteristics are shown, as well as research results.Among them, we can mention: impact force landing, reactive strength index, hip mechanics on landing, injury risk, plyometric training, motor learning, and others.
My presentation about specific conditioning for basketball.The basic characteristics of basketball and bioenergetic demand are discussed. Anthropometric profile of male and female players are compared by tactical function. Biomotor capabilities are detailed in conjunction with study results. Injury management, incidence pattern and preventive strategies are discussed. Periodization models (selective loads and blocks) are compared. Notions of biomechanics applied to basketball (jump shoot) are exposed. Finally, topics such as fatigue, detraining, nutrition, and recuperative methods are presented.
This is Dr. Mike Young's presentation on Planning Speed Training for Team Sports from the 2015 Southwest Speed Summit. Dr. Young is the owner and Director of Performance at Athletic Lab sports performance training center. He has served as the fitness coach for 2 North American professional soccer clubs and consults for teams and schools in various other capacities. In this presentation, Dr. Young discussed the best practices for planning speed training sessions in the context of a team setting.
ilmu untuk semua
Banyak lagi info disini...
http://cheguabbas.blogspot.com/
nak nota sila click sini
http://cheguabbas.blogspot.com/p/nota_29.html
ada masalah mendownload???
A presentation about the jumping and landing movements that basketball players use.Some important biomechanical characteristics are shown, as well as research results.Among them, we can mention: impact force landing, reactive strength index, hip mechanics on landing, injury risk, plyometric training, motor learning, and others.
My presentation about specific conditioning for basketball.The basic characteristics of basketball and bioenergetic demand are discussed. Anthropometric profile of male and female players are compared by tactical function. Biomotor capabilities are detailed in conjunction with study results. Injury management, incidence pattern and preventive strategies are discussed. Periodization models (selective loads and blocks) are compared. Notions of biomechanics applied to basketball (jump shoot) are exposed. Finally, topics such as fatigue, detraining, nutrition, and recuperative methods are presented.
Football players always want to be faster and more agile - but how do you improve those skills when you're not naturally gifted with them? Center for Performance Medicine & Rehabilitation Clinic Director Dr. Michael Vishion outlines the best drills to help anyone improve speed & agility.
Pose Method clinic held at CrossFit Ferus in Fayetteville, NC. Covers running form and technique from an efficiency and injury prevention standpoint. Programming for marathon training and interval sessions described.
Lateral motion training with slideboardsGreg Maurer
Learn the physiology and kinesiology of slideboard exercise. Learn how slideboard training improves cardiovascular capacity, strength, power, balance and stability. In ideal functional training tool that improves strength through accommodating eccentric load in all three planes of movement.
How to Split Bills in the Odoo 17 POS ModuleCeline George
Bills have a main role in point of sale procedure. It will help to track sales, handling payments and giving receipts to customers. Bill splitting also has an important role in POS. For example, If some friends come together for dinner and if they want to divide the bill then it is possible by POS bill splitting. This slide will show how to split bills in odoo 17 POS.
Read| The latest issue of The Challenger is here! We are thrilled to announce that our school paper has qualified for the NATIONAL SCHOOLS PRESS CONFERENCE (NSPC) 2024. Thank you for your unwavering support and trust. Dive into the stories that made us stand out!
The Roman Empire A Historical Colossus.pdfkaushalkr1407
The Roman Empire, a vast and enduring power, stands as one of history's most remarkable civilizations, leaving an indelible imprint on the world. It emerged from the Roman Republic, transitioning into an imperial powerhouse under the leadership of Augustus Caesar in 27 BCE. This transformation marked the beginning of an era defined by unprecedented territorial expansion, architectural marvels, and profound cultural influence.
The empire's roots lie in the city of Rome, founded, according to legend, by Romulus in 753 BCE. Over centuries, Rome evolved from a small settlement to a formidable republic, characterized by a complex political system with elected officials and checks on power. However, internal strife, class conflicts, and military ambitions paved the way for the end of the Republic. Julius Caesar’s dictatorship and subsequent assassination in 44 BCE created a power vacuum, leading to a civil war. Octavian, later Augustus, emerged victorious, heralding the Roman Empire’s birth.
Under Augustus, the empire experienced the Pax Romana, a 200-year period of relative peace and stability. Augustus reformed the military, established efficient administrative systems, and initiated grand construction projects. The empire's borders expanded, encompassing territories from Britain to Egypt and from Spain to the Euphrates. Roman legions, renowned for their discipline and engineering prowess, secured and maintained these vast territories, building roads, fortifications, and cities that facilitated control and integration.
The Roman Empire’s society was hierarchical, with a rigid class system. At the top were the patricians, wealthy elites who held significant political power. Below them were the plebeians, free citizens with limited political influence, and the vast numbers of slaves who formed the backbone of the economy. The family unit was central, governed by the paterfamilias, the male head who held absolute authority.
Culturally, the Romans were eclectic, absorbing and adapting elements from the civilizations they encountered, particularly the Greeks. Roman art, literature, and philosophy reflected this synthesis, creating a rich cultural tapestry. Latin, the Roman language, became the lingua franca of the Western world, influencing numerous modern languages.
Roman architecture and engineering achievements were monumental. They perfected the arch, vault, and dome, constructing enduring structures like the Colosseum, Pantheon, and aqueducts. These engineering marvels not only showcased Roman ingenuity but also served practical purposes, from public entertainment to water supply.
How to Create Map Views in the Odoo 17 ERPCeline George
The map views are useful for providing a geographical representation of data. They allow users to visualize and analyze the data in a more intuitive manner.
The Indian economy is classified into different sectors to simplify the analysis and understanding of economic activities. For Class 10, it's essential to grasp the sectors of the Indian economy, understand their characteristics, and recognize their importance. This guide will provide detailed notes on the Sectors of the Indian Economy Class 10, using specific long-tail keywords to enhance comprehension.
For more information, visit-www.vavaclasses.com
Operation “Blue Star” is the only event in the history of Independent India where the state went into war with its own people. Even after about 40 years it is not clear if it was culmination of states anger over people of the region, a political game of power or start of dictatorial chapter in the democratic setup.
The people of Punjab felt alienated from main stream due to denial of their just demands during a long democratic struggle since independence. As it happen all over the word, it led to militant struggle with great loss of lives of military, police and civilian personnel. Killing of Indira Gandhi and massacre of innocent Sikhs in Delhi and other India cities was also associated with this movement.
This is a presentation by Dada Robert in a Your Skill Boost masterclass organised by the Excellence Foundation for South Sudan (EFSS) on Saturday, the 25th and Sunday, the 26th of May 2024.
He discussed the concept of quality improvement, emphasizing its applicability to various aspects of life, including personal, project, and program improvements. He defined quality as doing the right thing at the right time in the right way to achieve the best possible results and discussed the concept of the "gap" between what we know and what we do, and how this gap represents the areas we need to improve. He explained the scientific approach to quality improvement, which involves systematic performance analysis, testing and learning, and implementing change ideas. He also highlighted the importance of client focus and a team approach to quality improvement.
2. A
I
M
• The fundamental goal in all running events is to:
• Maximize average running speed over the course of the
race.
• Achieve the aim in the sprint events the athlete must
focus on reaching and maintaining maximum velocity.
• In hurdles events, it focus the same with added
requirement of clearing the hurdles.
3. BIOMECHANICAL ASPECTS
• The velocity of the athlete will determined by the stride length and
stride frequency.
• Optimal stride length is largely determined by the physical
characteristics of the athlete and the force that exert on each stride.
• The force is influenced by the athlete strength, power and mobility.
• Optimal stride frequency is dependent on the athlete’s running
mechanics, technique and coordination.
4. MOVEMENT STRUCTURE
• Each running stride comprises a SUPPORT PHASE and FLIGHT PHASE.
• Front support and drive phase is for the support leg
• Front swinging and recovery phases for the free leg.
• Front support phase is actually a deceleration of the forward motion
of the athlete’s body.
• An active landing on the ball of the foot and a pawing action of the
foot is particularly in the sprinting.
• Amortisation is a process on which the phase energy is stored in the
muscle as the leg bends to absorb the shock of landing.
5. MOVEMENT STRUCTURE
• The drive phase is the only part of the stride that accelerate the body.
• The athlete’s aim is to direct the greatest amount of force into the
ground in the shortest possible time.
• The force is created by contractions of the leg muscles and the
release of the stored energy and the tendons as the leg extends.
• The maximum acceleration from each stride is essential that there is
full extension of the ankle, knee and hip joints in combination with an
active swing of the free leg and the powerful drive of the arms.
6. Teaching Running Techniques
Points to Emphasis:
• Improving reaction
• Increasing stride frequency
• Optimizing stride length
• Additional exercises and drills
• A wide variety of games involving running
and hurdling.
7. Points to Remember:
• Use a variety of exercises and drills
• Maximum effort sprints over various distances
• Never work on maximum speed when
fatigued
• Most, if not all, of the foot contact, will be on
the forefoot.
10. SPRINTS
• Each stride comprises a SUPPORT PHASE and FLIGHT PHASE
• SUPPORT PHASE which can be divided into a front support and a drive
phase. The sprinter’s body is decelerated (front support) then
accelerated(drive).
• FLIGHT PHASE which can divided into a front swinging phase and a
recovery phase. The free leg swings a head of the sprinter’s body and
extends for the touchdown(front swing) while the other leg bends
and swings to the sprinter’s body (recovery).
11. • Support Phase
Objective
To minimize the deceleration at touchdown
and to maximize forward drive.
TECHNICAL CHARACTERISTICS
- Landing is on the ball of the foot. (1)
- Knee bend of the support leg is minimal
during amortization; the swing leg is doubled
up. (2)
- Hip, knee, and ankle joints of the support leg
are strongly extended at takeoff.
- The thigh of the swing leg rises quickly
towards a horizontal position. (3)
12. SPRINTS
• SUPPORT PHASE ( Front Support)
Coaches Should:
• Observe that the athlete does not brake when the foot
contacts the ground.
• Ensure that the support leg does not collapse
• Observe the overall rhythm of the sprint.
• Observe one component of a phase at a time.
For Athletes:
• Actively ‘claw’ the ground at touchdown
• Run relaxed, naturally and lightly.
• Maintain visual focus ahead and use to run ‘tall’.
13. SPRINTS
• SUPPORT PHASE (Drive)
Objective
To minimize the deceleration at touchdown and to maximize forward
drive.
Coaches Should:
• Ensure that the support leg does not collapse
• Observe the lower limb, joint and body actions and angles.
• Observe the arm action.
14. SPRINTS
For Athletes:
• Keep shoulders relaxed.
• Use a fast relaxed arm action emphasizing the drive backward.
• Run evenly and balanced.
• Maintain visual focus ahead.
Technical Characteristics in Support Phase
• Landing is on the ball of the foot .(1)
• Knee bend of the support leg is minimal during amortization; the swing leg
is doubled up.(2)
• Hip, knee, and ankle joints of the support leg are strongly extended at take
off.
• Thigh of the swing leg rises quickly towards a horizontal position.(3)
15. • Flight Phase
Objective
To maximize forward drive and to prepare for an
effective foot plant at touchdown.
Technical characteristics
- The knee of the swing leg moves forwards and
upwards (to continue the drive and increase stride
length). (1)
- The knee of the support leg flexes markedly in the
recovery phase (to achieve a short pendulum). (2)
- Arm swing is active but relaxed.
- Next support leg sweeps backward (to minimize the
braking action at touchdown). (3)
16. SPRINTS
• FLIGHT PHASE (Recovery)
Coaches Should:
• Observe from the side and front.
• Ensure that the heel comes quickly close to the
sprinter’s body.
• Use drills to develop the actions in the phases.
For Athletes:
• Coordinate the support and flight phases.
• Keep trunk position upright.
• As the foot leaves the ground think ‘toe up, Heel
up’.
17. SPRINTS
• FLIGHT PHASE (Front Swinging)
Objective
To maximize forward drive and to prepare for an effective foot plant at
touchdown.
Coaches Should:
• Observe from the side and front.
• Develop appropriate strength and elastic power.
• Use drills to develop the actions in the phases.
• Ensure that the foot is moving back relative to the body so breaking forces
are minimized at touchdown.
18. SPRINTS
For Athletes:
• Coordinate the support and flight phases.
• Use a fast relaxed arm action emphasizing the drive
backwards.
• Keep trunk position upright.
• Bring the thigh of the free leg to horizontal in the flight.
Technical Characteristics in Support Phase
• Knee of the swing leg moves forwards and upwards ( to
continue the drive and increase stride length). (1)
• Knee of the support leg flexes markedly in the recovery
phase to achieve a short pendulum).(2)
• Arm swing is active but relaxed.
• Next support leg sweeps backwards ( to minimize the
breaking action at touchdown).(3)
23. C
R
O
U
C
H
S
T
A
R
T
• Crouch Start is divided into four phases: "ON YOUR MARK "position “SET
"position, DRIVE and ACCELERATION
• In the “on your mark” position the sprinter has set the blocks and assumed
the initial position.
• In the “set "position the sprinter has moved to an optimal starting position.
• In the drive phase the sprinter leaves the blocks and takes the first strides.
• In the acceleration phase the sprinter increase speed and makes the
transition to the running action.
24. CROUCH START
• BLOCK PLACEMENT AND
ADJUSTMENT
Objective
To set the starting blocks to suit
the sprinters’ size and ability.
Technical Characteristic for Block
Placement and Adjustment:
• Front block is placed 1 ½ foot
lengths behind the starting line.
• Rear block is placed 1 ½ foot
lengths behind the front block.
• Front block is usually set flatter.
• Rear block is usually set steeper.
26. On Your Marks Objective
To assume an appropriate initial position.
TECHNICAL CHARACTERISTICS
- Both feet are in contact with the
ground.
- The knee of the rear leg rests on the
ground.
- Hands are placed on the ground,
slightly more than shoulder-width
apart, and the fingers are arched.
- Head is at level with the back, eyes
are looking straight down.
27. CROUCH START
• “ON YOUR MARKS” POSITION
Coaches Should:
• Ensure that the blocks are appropriately set up for the athlete.
• Observe the athlete’s posture including the head position.
• Check that the hand position is comfortable and correctly placed.
For Athletes:
• Determine optimum block position s and spacing.
• Experiment with either leg in front to determine the strong leg.
• Set up block in an efficient, confident and relaxed manner.
• Have a relaxed, focused attention on the starter’s commands.
28. “SET” Position Objective
To move into and hold an optimal starting
position.
TECHNICAL CHARACTERISTICS
- Heels press backward.
- The knee of the front leg is at a 90° angle.
- The knee of the rear leg is at a 120-140°
angle.
- Hips are slightly higher than the
shoulders, and the trunk is inclined
forward.
- Shoulders are slightly ahead of the hands.
29. CROUCH START
• “SET” POSITION
Coaches Should:
• Observe the front and side.
• Observe the position of trunk and limbs.
• Ensure that athlete are stable
• Confirm that the athlete’s focus is on the sprinting from the blocks.
For Athletes:
• Raise the hips in a smooth controlled movement and position the
shoulders over or ahead of the hands.
• Be prepared to sprint, not listen for the sound of the gun.
• Feel the feet pressure on the blocks
31. Drive Phase – Part 2 TECHNICAL CHARACTERISTICS
-Trunk straightens and lifts as
both feet press hard against the
blocks.
-Hands lift from the ground
together then swing alternately.
-Push of the rear leg is hard/short,
the front leg's push is a little less
hard but longer.
- Rear leg swings forwards rapidly
while the body leans forwards.
32. Drive Phase – Part 3
TECHNICAL CHARACTERISTICS
- Knee and hip are fully extended
at the completion of the drive
33. CROUCH START
• DRIVE PHASE
Objective
To leave the blocks and to prepare for the first stride.
Coaches Should:
• Observe the speed of reaction to the gun and the sequence of movement.
• Observe the speed and extension of the knee and hip joints.
• Ensure that the athlete optimizes the drive from the blocks.
• Observe that the arms move quickly into a coordinated balance to the legs.
34. CROUCH START
For Athletes:
• Develop quick reactions to the gun through appropriate
practices.
• Goon the ‘B’ of ‘BANG’.
• Develop the power to move forcefully and explosively from
the blocks.
• Pull the back leg through quickly.
Technical Characteristics in DRIVE PHASE
• Trunk straightens and lifts as both feet press hard against the
blocks.
• Hands lift from the ground together then swing alternately.
• Push of the rear leg is hard/short, the front leg’s push is a
little less hard but longer.
• Rear leg moves forwards rapidly while the body leans
forwards.
• Knee and hip are extended during the drive.
35. TECHNICAL CHARACTERISTICS
- Front foot is placed quickly onto
the ball of the foot for the first
stride.
- Forward lean is maintained.
Acceleration Phase – Part 1
37. TECHNICAL CHARACTERISTICS
- Stride length and stride
frequency increase with each
stride.
- Trunk straightens gradually after
20-30 m.
Acceleration Phase – Part 3
38. CROUCH START
• ACCELERATION PHASE
For Athletes:
• Accelerate with head in natural alignment and not suddenly lookup
from the gun.
• Quickly drive back against the ground while the body is leaning
forwards.
• ‘Drive’ then sprint or accelerate, then sprint.
Coaches Should:
• Observe the action of the limbs and position of the trunk and head.
• Observe the increase in stride length and frequency.
• Ensure that the athlete’s transition into the sprinting action is smooth.
41. RELAYS NON-VISUAL EXCHANGE
• The non-visual exchange is divided into three phases: PREPARATION,
ACCELERATION and EXCHANGE.
• In the Preparation Phase the incoming runner maintains maximum
speed and the outgoing runner assumes a starting position.
• In acceleration phase the runners synchronize their speed by
maintaining maximum speed(incoming runner) and maximizing
acceleration (outgoing runner).
• In the exchange phase the baton is passed, with inappropriate
technique, as quickly as possible.
43. RELAY
ALTERNATE EXCHANGES
Objective
To maximize the speed of the baton over 400 meters by
minimizing the distance run on each lane.
Technical Characteristic for Alternate Exchange
• First or ‘leadoff’ runner carries the baton in the right hand and approaches the
second runner from the inside of the lane(inside exchange).
• Second runner receives the baton in the left hand and approaches the third
runner from the outside of the lane (outside exchange)
• Third runner receives thee baton in the right hand and appropriates the fourth
or ‘anchor’ runner from the inside of the lane(‘inside exchange’).
• Fourth runner receives the baton in the left hand.
44. RELAY
ZONES AND CHECK MARKS
Objective
To make a legal and efficient exchange.
Technical Characteristic for Alternate Exchange
• Baton must be exchanged within the 30meter exchange zone.
• Outgoing runner may wait with in the 30meter passing zone.
• Check mark is placed on thee ground before the passing zone to
indicate when outgoing runner should start.
• Check mark will usually be 15-20foot-lengths from the start of the
acceleration zone on the side of the lane upon which the incoming
runner will approach.
45. RELAY
ALTERNATE EXCHANGE
Objective
To maintain maximum speed (incoming
runner)
To assume a starting position and start
at the optimum moment( outgoing
runner).
Coaches Should:
• Observe that the incoming athlete’s sprinting is
optimal.
• Observe the outgoing athlete’s starting posture.
• Ensure that the outgoing athlete has placed the
check mark in the correct place.
46. Preparation Phase
OBJECTIVES
- To maintain maximum speed (Incoming runner).
- To assume a starting position and start at the
optimum moment (Outgoing runner).
TECHNICAL CHARACTERISTICS
-Incoming runner approaches at maximum speed.
- Outgoing runner is positioned on the balls of the
feet, knees bent, leaning forward.
- Outgoing runner looks at the check mark and
starts when the incoming runner reaches it.
47. RELAY
For Coaches
• Observe that the incoming athlete’s sprinting is optimal.
• Observe the outgoing athlete’s starting posture.
• Ensure that the outgoing athlete has placed the check
mark in the correct place.
For Athletes:
• Determine the optimum position of the check mark
• Prepare for the race and exchange in a relaxed manner
• Developed stability, consistency and confidence in the
starting position for outgoing athletes
• Use the incoming athlete ‘hitting’ the check mark as the
‘gun’.
48. Objective
To maintain maximum speed (incoming runner) and give the
correct command for exchange (incoming runner)
To accelerate in a controlled manner(outgoing runner).
TECHNICAL CHARACTERISTICS
- Acceleration of the outgoing runner must be consistent.
- Incoming runner gives a verbal command for the outgoing
runner to receive the baton as the exchange distance is
approached.
- Outgoing runner extends the receiving arm backward
(according to the exchange technique used) and the incoming
runner reaches forwards.
Acceleration Phase
49. RELAY
ACCELERATION PHASE
For Athletes:
• ‘Run through the zone’, for incoming athletes.
• Accelerate with head in natural alignment, for outgoing athletes.
• Focus visually down the track, for the outgoing athlete, “don’t look back”.
For Coaches Should:
• Observe from the side, standing at least 30m back from the track.
• Ensure that both athletes maintain a forward visual focus.
• Observe the actions of the outgoing athlete and when the
receiving hand comes back.
50. Objective
• To pass the baton safely and quickly.
TECHNICAL CHARACTERISTICS
- Incoming runner focuses on the outgoing
runner's hand.
- Incoming runner pushes the baton into the
outgoing runner's hand.
- Outgoing runner grips the baton as soon as
contact is felt.
- Both runners stay on their side of the lane during
the takeover.
- Incoming runners must stay in the lane until all
exchanges are completed.
Takeover Phase
51. RELAY
EXCHANGE PHASE
For Athletes:
• Develop confidence in their check marks and the exchange
technique selected.
• Understand that the outgoing athlete’s responsibility is to
provide a stable ‘target’ for receiving the baton.
• Understand that the incoming athlete has the greater
responsibility for an effective exchange.
Coaches Should:
• Observe from the front and side.
• Ensure that the athletes synchronize their speeds for the
exchange.
• Observe where the exchange takes place within the zone and
how far apart the athletes.
52. Objective
• To pass the baton safely and quickly.
TECHNICAL CHARACTERISTICS
- Outgoing runner's hand is extended
backward at hip level.
- Incoming runner moves the baton
upwards between the outgoing runner's
widely spread thumb and first finger.
- Distance between runners is 1 m or less
Upsweep Technique
53. RELAY
PASSING TECHNIQUES ( Upsweep Technique)
For Athletes:
• Observe the outgoing athlete’s hand position.
• Ensure that the outgoing athlete has placed the check
mark in the correct place.
54. Objective
To pass the baton safely and quickly.
TECHNICAL CHARACTERISTICS
- Outgoing runner's hand is extended
backward in a horizontal position, palm up.
- Incoming runner places the baton across
the palm of the outgoing runner's widely
spread hand.
The distance between runners is 1 m or
more.
Down Sweep Technique
55. RELAY
PASSING TECHNIQUES ( Push Pass Technique)
For Athletes:
• Develop confidence in their check marks and the push
pass.
• Accept outgoing athlete’s responsibility to provide a
stable ‘target’ for receiving the baton.
• Push the baton forwards as incoming runner in a
natural sprinting action.
56. RELAY
EXCHANGE POINT
Objective
• To exchange the baton at optimum speed.
Technical Characteristics in Exchange Point
• Runners synchronize their speed within the 30m of the
acceleration and exchange zone.
• Optimum exchange point for beginners is the middle of
the 20m exchange zone.
• More experienced athletes should move the exchange
point to the optimal part of the exchange zone.
• Correct check mark and consistent acceleration by the
outgoing runner are the keys to a successful exchange.
58. S
P
R
I
N
T
H
U
R
D
L
E
S
• Sprint hurdling comprises two elements: SPRINTING between
the hurdles and HURRDLE CLEARANCE(which can be broken
down into take off, clearance and landing phases.)
• In the sprinting element the hurdler focuses on repeated three
stride accelerations.
• In the hurdle clearance element the hurdler minimizes the time
in the air and prepares for the next running stride.
59. Objective
• To maximize acceleration to the first hurdles and speed
between the hurdles.
Technical characteristics
- Eight strides to the first hurdle (takeoff leg is in the front
position in the starting blocks).
- Upright body position is achieved earlier than in a sprint
start.
A
p
p
r
o
a
c
h
60. Technical characteristics
- Three strides between the hurdles (short-
long-short).
- High body position between the hurdles.
3-Stride Rhythm
61. SPRINT HURDLES
APPROACH / 3-STRIDE RHYTHM
For Athletes:
• Determine optimum number of strides for
approach to first hurdles.
• Accelerate with head in natural alignment and not
suddenly look up for the first hurdle.
• Sprint and hurdle strongly but relaxed, with a
forward visual focus.
• Develop consistency and confidence in the
approach to the first hurdle.
• Feel rhythm between the hurdles.
62. Objective
To establish a trajectory which minimizes
the height over the hurdle.
Technical characteristics
-High body position for the attack.
- Drive is more forward than upward.
(Run "into" the hurdle, do not jump). (1)
- The Hip, knee, and ankle joints of the
support leg are fully extended.
- The thigh of the lead leg swings rapidly
to the horizontal position
Take-off Phase
63. SPRINT HURDLES
APPROACH / 3-STRIDE RHYTHM
Objective
• To maximize acceleration to the first hurdles and speed between the
hurdles.
Coaches Should:
• Observe from the front and side.
• Ensure that the visual focus is maintained forwards.
• Observe the speed and extension of the ankle, knee and hip
joints of the take off leg.
• Observe the position and action of the lead leg.
For Athletes:
• Run fast and tall and attack the hurdles.
• Drive the free leg quickly through to the horizontal position and
claw down.
• Focus visually down the track, not at the hurdle.
64. Objective
To minimize the loss of speed and time
in the air.
Technical characteristics
- Takeoff is well in front of the hurdle
from the ball of the foot (two-thirds of
the overall hurdle stride).
- Lead leg is actively lowered as quickly
as possible after the hurdle.
- Landing is active and on the ball of the
foot (no heel contact at touchdown).
Clearance Phase
65. SPRINT HURDLES
CLEARANCE PHASE ( General)
COACHES Should
• Observe the active of the limbs and position of the
trunk over the hurdle.
• Ensure that the athlete optimizes the modification of
the sprint action.
• Observe the take off and landing points.
66. Objective
To optimize forward lean and to minimize time
over the hurdle.
Technical characteristics
- The lower part of the lead leg is actively
extended forwards in the direction of running.
- The foot of the lead leg is flexed. (1)
- Trunk is well bent for higher hurdles, and
bending is less exaggerated for lower hurdles. -
Shoulders remain parallel to the hurdle.
Clearance Phase Lead Leg
67. SPRINT HURDLES
CLEARANCE PHASE ( Lead Leg)
COACHES Should
• Observe that the athlete’s acceleration and sprinting is
optimal.
• Observe the overall rhythm of the action.
• Ensure that there is no slowing down off the hurdle.
68. Objective
To minimize the height over the
hurdle and to prepare for an active
landing.
Technical characteristics
- Trail leg is drawn alongside the
body.
- The thigh of the trail leg is roughly
parallel to the ground at clearance.
The angle between the thigh and
lower leg is about 90°.
- Ankle of the trail leg is flexed
markedly. Toe is tilted upward. (1)
- The knee of the trail leg is kept high
as it pulls through. (2)
Clearance Phase Trail Leg
69. SPRINT HURDLES
CLEARANCE PHASE ( Trail Leg)
Athletes
• Develop thee flexibility to perform the actions.
• Maintain actions, and not ‘float’ over the hurdle.
• Keep lead leg in line with sprinting.
• Keep heel of trail leg close to buttock and then pull
knee through in a high position and fully to the line of
sprinting.
70. Objective
To make a fast transition to running.
Technical characteristics
- Landing leg is rigid. Landing is on the ball of
the foot. (1)
- The body should not lean backward on
landing.
- Trail leg stays tucked until touchdown then it
pulls quickly and actively forwards. (2)
- Contact with the ground is brief, the first
stride is aggressive
Landing
71. SPRINT HURDLES
LANDING PHASE
Coaches Should:
• Observe the position of the hips relative to the touchdown foot.
• Adjust hurdle height and spacing in training to optimize learning.
• Observe the action of the trail leg and transition to sprinting
between the hurdles.
For Athletes:
• Accelerate ‘off’ the hurdle.
• ‘Snap’ the trail leg through to assist the transition to sprinting
and acceleration into the next stride.
• Develop the power endurance to maintain the rhythmical
sprinting through 10 hurdles.