TC212 1 PDF

TRACK
COACH Summer 2015 I 212
The official technical USING A 400M CRITICAL ZONE TRAINING MODEL TO

publication of IMPROVE WORK CAPACITY FOR THE 100M/200M
USA Track & Field HIGH SCHOOL SPRINTER, part 2 . . . . . . . 6752
TECHNICAL ANALYSIS OF SAM KENDRICKS . . . . . . . 6760
BUBKA VS. LAVILLENIE:
A COMPARATIVE ANALYSIS . . . . . . . 6763
USATF 2015 Coaching Education Schools (JULY - OCT) . . . . . . . 6766
OFFICIALS’S INSTRUCTION SHEET: HIGH JUMP . . . . . . . 6768
PLYOMETRIC CONDITIONING TRAINING FOR TRACK . . . . . . . 6769
track from the editor
russ ebbets
coachformerly track technique
212 I SUMMER 2015 JUMP, JUMP, JUMP
The official technical

publication of
USA Track & Field
ED FOX......................................Publisher A long time ago, before the Internet, they used to call plyometric training
RUSS EBBETS...................................Editor jump training. Plyos have gone by several other names but most coaches
TERESA TAM.........Production & Design of any age were introduced to plyometrics as jump training.
FRED WILT.......................Founding Editor
The name made sense because it was a form of workout that was used
with jumpers. That being said plyos were seen as a means to train the legs.
The whole idea seemed to trickle over from the Soviets and Eastern
PUBLICATION Europeans. They did the research, used the scientific method and we had
Track Coach is published quarterly by Jesse Owens, Ralph Boston and Bob Beamon. We were good; they knew
Track & Field News, why we were good.
2570 W. El Camino Real, #220,
Mountain View, CA 94040 USA. The exception here was the triple jump. The triple jump allowed for a non-
American diversity. Brazil, Poland, Russia, Sweden all had gold medal threats
The Fall 2015 issue (No. 213) in the 25 years after World War II. We had some good guys but until Al Joyner,
of Track Coach will be e-mailed Willie Banks, Mike Conley and Kenny Harrison came along all we had was
to subscribers by October 1, 2015.
good guys.
SUBSCRIPTIONS Plyos work because they capitalize on the activation of the body’s stretch reflex
$20.00 per year, U.S. or foreign. or stretch-shortening cycle—exact terminology is still an issue today. The stretch
Track Coach became a digital-only reflex is the elastic recoil in the body that essentially produces free energy, actually
publication in 2015. a burst of energy that allows for a more explosive leap, bound, jump or throw.
Oh yes, once they figured out that the stretch reflex can be activated in virtually
BACK ISSUES OF any muscle or coordinated movement this understanding greatly enhanced body
TRACK COACH movements and their technical execution in the throwing events. Think of the
blocking of the free arm in the shot put or the stretch across the pecs before the
Many back issues of Track Technique/
discus release as telling examples.
Track Coach, #92-208, are available
singly at $5.50 (U.S. delivery)/$9.50
(foreign delivery) each postpaid. No If you were to ask my Level 1 Coaching Ed colleagues where I stand on plyos most
issues previous to #111 are available. would recall how I have lobbied long and loud on the ills of plyometrics. I’m sure the
summary statement would be that I “hate” them or poo-poo their use. In defense that
To order, send your check to isn’t quite right. I feel I do understand the training method, appreciate the intent of the
method and I have and would still use plyometrics if I were coaching today. So what
Track Coach is the problem?
2570 W El Camino Real,
Suite 220,
My issue is that in 2015 plyos are still a mis- or poorly understood training component.
Mountain View, CA 94040
Somebody attends a high level clinic, sees something on YouTube or chances on
continued on NEXT PAGE
TRACK COACH — 6750

something written and 24 hours later a training component used to refine, as Publisher’s Note: In this issue, there’s
every 7th grader on the team is bounding humanly possible, the neuromuscular a rarity—two articles by the same
along with no regard to force, frequency response of the stretch reflex. If that author. But in this case, the author is
or duration. is too technical read it as a means to our longtime pole vault analyst, David
train a more explosive action or reaction. Bussabarger. The two pieces—one on
Because I feel that plyos are not To that end I’ll stick to my guns and top American vaulter Sam Kendricks
well understood they are frequently caution against the inappropriate use and the other comparing Lavillenie’s
misapplied. Just because America’s of plyometrics. For the right person, at technique to Bubka’s are just so
latest threat in the long or triple (male the right point in the season, plyos can immediately relevant that we did not
or female) can execute a seemingly put a fine edge on the knife. Mistakenly want to postpone either of them. In any
simple yet nonetheless remarkable used on the child or aging baby boomer case, let us take this space to thank
series of jumps or med ball throws misses the point and will break the blade. David for his many insightful pole vault
does not mean it is appropriate for In this issue is an excerpt from Jim articles and the excellent sequence
the aging gym rat or developing child. Radcliffe and Robert Farentinos’ latest drawings he has contributed over the
Remember the journey to Olympian book on plyometrics, High Powered past decade or so, all with the aim of
status has been an eight, ten or 12- Plyometrics, where they give an furthering the art and science of his
year journey. The internal structure of introduction to plyometrics and provide favorite event.
the athlete’s bones have adapted to the some common sense drills to this
stresses of hundreds of days of practice. training modality that will safely get
Additionally the holding elements one started.
of the joints, ligaments, tendons,
fascial sheaths and musculo-tendinous
junctions have also been strengthened
by systematic and progressive overload Track & Field News’s
through months and seasons of micro
and macro cycles.
The Track Fan’s Companion

Equally important, but unfortunately
often overlooked, is the necessity
of balance, timing and coordination
necessary to safely execute a plyo The Big Gold Book is a basic item for every track
drill. Speed and speed actions are
fan’s tote bag. Take it to a meet and you’ll have
a function of strength and having an
instant access to a complete track & field metric
athlete attempt certain drills without the
maturity and physical strength courts conversion table, combined decathlon/heptathlon
injury. The Olympian’s ability to perform scoring tables, the rules of the sport, implement
plyometric drills is not simply the result and field specifications (weights, sizes, sectors,
of something they saw on YouTube that throwing surfaces, etc.), pacing tables, barrier
looked like fun.
breakers (who was the first over 17 feet in the
PV, for instance), and much, much more. An
In truth the ability to perform plyometric
exercises is the result of consistent effort essential resource for the coach, athlete, or fan.
over the course of a career to prepare Updated 2011.
the body/organism for this level of use,
and if this is not done with a careful
plan it is abuse.
BIG GOLD BOOK is $24.00 from Track & Field News, 2570 W El
Two points need to be continually
Camino Real, Suite 220, Mountain View, CA 9 4040. Calif. residents add
reiterated regarding plyometrics. First
is the fact that less is often more. If
7½% sales tax ($1.80). Add $2.95 shipping/handling for US delivery,
good enough is never enough you are $25 postage/handling for foreign delivery. Credit card orders welcome
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many ignore is that plyos are not a
conditioning exercise. You do not use
Or order online: www.trackandfieldnews.com
plyos to get in better shape. Plyos are

PART 2
Using a 400m Critical

Zone Training Model to
Improve Work Capacity
for the 100m/200m
High School Sprinter
Adapted from Coach Gable’s Level 3 research paper. Part 1 ran in Issue #211.
By JASON GABLE, USATF LEVEL 3 CANDIDATE,

USATF LEVEL 2 CERTIFIED: SPRINTS-HURDLES-RELAYS
PreCompetitive Speed Endurance, Special Endur- The weight program continues but
Mesocycle 1 ance I, Long Speed Endurance) now after practice on the track is
(November-December- simultaneously. done. The training structure, on a
January) whole, progresses with two weeks of
hard training, one week of recovery.
In research and in past USATF The first week The week of Christmas into New
clinics the following has been con- of the winter Year is typically scheduled as a
sistently repeated by many: speed season is used as a recovery week. The winter season
first—endurance later, as well as “test-week.” is planned backwards and forwards
“acceleration is the start of the from this holiday season.
speed continuum” (Mangiacotti).
Both of these state that it is impera- As training enters into the month The first week of the winter season
tive to begin creating proper speed of November, with the first Indoor is used as a “test-week.” Both new
mechanics and train the glycolytic Meet coming the second Saturday and returning athletes are testing
system early and often. However of December, the practice cycle of at several events: the 60m, 200m,
for the high school athlete, who is four days on (Monday-Thursday), Standing Long Jump, Running Long
maturing throughout the season, a one day rest (Friday), competition/ Jump, Scissor Jump over High
well-constructed plan can properly aerobic recovery day (Saturday), Jump Crossbar, Backwards-Over-
incorporate glycolytic speed devel- rest (Sunday) continues. But now Head Medicine Ball Throw. Based
opment and speed endurance (i.e., the four days on are all track work. on these results the athletes are

grouped according to speed level Looking at the annual training cycle properly and safely build up the ath-
and explosive/jumping ability. and what would be a comfortable lete’s work capacity to handle these
highest-total-volume for high school types of workouts? In the writer’s
For the first several weeks all train athletes, the workouts are struc- program the months of November
the same, just at varying paces and tured accordingly. For example, and December are used to simul-
intervals dependent on maturity and in the past the highest volume of taneously build tolerance for slower
ability. Two days a week are dedi- 320m repeats completed in a single long speed endurance and alactic
cated to specific technical develop- workout were 5-6 [workout totals = short speed endurance—each done
ment in various events (block start, 1600m-1920m]. And for the repeat once a week. Mondays are typically
hurdles, jumping events). All days 160m the maximum was two sets of LSE workouts and Wednesdays are
include our dynamic stretch routine 5-6 x 160m repeats/3 minutes rest held for Alactic SSE workouts.
and form-specific drill exercises as within set/15 minute rest between
the warm-up, and varying types of sets [workout totals = approximately Workout examples, including per-
aerobic exercises for cool-downs. 1600m-1920m]. For the maturing cent intensity levels, are provided
high school athlete this is a very in Table 3.
At week 2 preparation begins for the high volume to work at. These high-
Critical Zone specific workouts come est levels are targeted to high-level These types of workouts go through
January. Mentioned previously varsity athletes. Finally volume loads the months of November and De-
the 400m race is viewed in three and intensities are lowered for JV cember and then are periodically
segments: either as the 40-40-20 athletes based on their respective mixed in throughout the rest of the
percentages or as 160m-160m-80m. age and ability level. winter/spring seasons in recovery
It is the specific distances here that weeks or in place of CZ sessions to
is the focus of CZ training. In McTaggart’s CZ examples he change the stimuli for the athletes.
gives a 4-week example which Also when discussing the neuro-
As outlined by Tom McTaggart, goes from 4x320m repeats at muscular effect of CZ training a
CZ workouts occur on Mondays 82.5% effort (Monday)/10-12x160m constant repetition of 320m repeats
and Wednesdays each week. On repeats at CZ pace + 1.5 seconds on Monday and 160m repeats on
Mondays athletes complete repeat (Wednesday) to 3x320m at 90% Wednesdays can quickly become
320ms at a lower percent effort. max effort/2x6x160m repeats at stale (Magness). Therefore these
On Wednesdays athletes then CZ pace + 1 second. Again this workouts help the body adapt
complete high repetitions of 160m is only an example, therefore the when increasing intensity and vol-
at a calculated CZ pace + 1-1.5 writer’s program has never built up ume levels, especially around the
seconds. Both workouts have 3-5 the athlete according to this 4-week February-March months.
minute rest periods between each time period.
repetition (depending on volume Beginning the second week of Janu-
and intensity level). So, what sort of program would ary is the start of the Critical Zone
Table 3
Distances Covered
Workout Type Intensity Levels Examples
(per interval)
Long Speed 300-600m Intensities are based on previous • 1x5x200m, 1x3x200m

Endurance season’s PB and goal time for • 2x3x200m
spring season. Percentages then • 1-2x500m (jog) into 300m at specified pace,
start at 75% (in November) and 1-3x300m jog into 150m pace
reach 92.5% (in early May). Athletes • Broken 330m at fast-hold-fast varying paces
work at a percentage for two 1-2x600m, 4-6x200m all at equal paces
weeks, rest one week, and then
30-80m increase 5-7.5% for the next two- • 3x3-5x60m (builds through season)
week session. • 2-3x60-90-120 ladder
• Mix 30 Flys and 60m at top speed
Disclaimer: Adjustments are always made within each session’s cycle of Hard-Hard-Recover based on the
individual athlete, competition schedule, holidays, and, more important through the winter months—weather.

training phase. The two CZ phases 7.3-7.4 in the 60m. At the Indoor emphasis on the glycolytic aspect
each last six weeks—winter phase State Championships (February for explosiveness out of the blocks
ending the week before Indoor 22, 2014), the athlete was placed and in the jumps).
States, spring phase ending the on the 400m leg of the Distance
week of Outdoor States. At the onset Medley Relay. Having never raced
the volume is low at 85% intensity, a 400m before the athlete ran a The CZ training is
with long rest periods. Example: 51-mid to help the team place 8th a highly intensive
Intensive Tempo 1 (1st CZ practice) at the Indoor State Championships. 8-week program
= 4 x 320m at 85% effort (49s-50s While continuing the Critical Zone that is planned
for a 50s 400 peak goal) with 4-5min training described here, in late-April from the Outdoor
recovery between each—Monday. the same athlete was able to keep State Championships
Wednesday—6-8x160m at same consistent pace for 3x300m in 42 backwards into
CZ pace + 1.5-2 seconds, 3-minute seconds (at 90% intensity with the season.
rest between each (or break into two 5-minute rest = competitive 400m
sets depending on weather). Thus time of 50 seconds.
begins the 6-week build. The following two weeks of March
The first week of March is both the continue the focus on what was
Winter-Spring week after the Indoor State Meet previously mentioned in the first
Transition (February- and the first week of scheduled week as well as introducing the
March) spring sports practices. Therefore athlete to Critical Zone training at
this week is designed as an ac- the 300m-450m intervals. While the
All workouts up to this point have tive rest-recovery week for those CZ training focuses specifically on
been structured to build the work who competed at the Indoor State the 320m distance, one day a week
capacity of both the short sprinter Championships, and an instructional is designated to 160m intervals at
and long sprinter. Referring to the week for new athletes. For this week 87.5% to 92.5% intensity levels
data contained in the final section practices are designed to return (McTaggart).
of this report, athlete CK was an focus on proper dynamic stretch-
11.2 100m sprinter his junior year ing, functional movement exercises, For the LSE workouts the intervals
(2012-2013). At the beginning of movement drills to teach/reinforce become “broken.” Broken intervals is
his winter 2013-2014 senior year proper technique and form, and a loose term that takes a set interval
competitive season he was racing re-introduction of SSE training (i.e.,
How to calculate 300m training paces for a 400m sprinter:

-Goal Time for 400m = 50 seconds
-50 seconds/90% intensity rate = 55.6 seconds for 400m (round to 56 to ease the math)
-56 seconds/4 (4 x 100m segments) = 14 seconds per 100m
-14 seconds per 100m x 3 = 42 seconds per 300m training pace
More precise calculations should be made for a competitive 400m sprinter. However for short-sprinters the rounded calculations are
negligible since these workouts would be their over-distance (LSE) training session for the week. Finally based on this progression
athlete CK was able to set a personal best at 11.10 for the 100m and 23.02 for the 200m in his senior year. Over his three years
training under this program athlete CK was able to decrease his 100m time by 0.5 seconds and his 200m time by 1.98 seconds.
Based on the athlete’s physical features (height 5’7”, 140 pounds), his predicted personal bests for each race were 11.0 hand and
23.0 hand respectively.
To see if athlete CK’s goal times for his senior year resemble his 400m split on the DMR, a ratio between the athlete’s junior year
best 100m (11.43) and 200m (23.9) times can be calculated to determine a quotient value to predict his 400m time (Otte). Based
on his junior personal best this quotient value is 2.09. On average athlete CK’s indoor 200m times were around 24.5 seconds. By
multiplying the 24.5 and the quotient value of 2.09 his predicted 400m indoor time would be 51.205 seconds. In contrast athlete
RJ (2013 junior year) ran a personal best of 22.5 for 200m and 11.15 for 100m. By dividing these times his quotient value 2.018. If
one considers his junior year 400m best of 50.7 and divide by his 200m time of 22.5 to get a quotient value of 2.253. The average
of each quotient value being 2.1355. This quotient can then be used as a predicting factor in determining what athlete RJ could
achieve in the 400m later in the spring season. With an average 200m dual meet time of 23.2 seconds (23.2 x 2.1355), his predicted
400m time would be 49.5436 seconds. At the conclusion of his junior year athlete RJ ran a personal best split in the 4x400m relay of
49.2 seconds (4x400m relay time of 3:21.28). This is one way 100m and 200m season bests can be used to predict whether a short
sprinter can handle an increased intensity load to become a long-sprinter the following year.

and breaks the sprint sections into between the acceleration phase and port, as well as in the data to be
smaller segments. For example a maximum velocity phase) should discussed in the following section,
broken 330m interval would look like only need minor adjustments. The the Critical Zone training sequence
the following: 30m fly in, 120m sprint, CZ training now will focus on LSE has immense benefits not only for
50m deceleration, 100m sprint, 30m at the beginning of the week and the long-sprinters but also for the
hold to finish. alactic SSE later in the week. short-sprinters. Throughout the an-
nual cycle the repeat 300m/320m
The distances may vary depending The CZ training is a highly intensive intervals help build the short-sprint-
on weather conditions and previ- 8-week program that is planned ers’ work capacity to handle higher
ous workouts, however the main from the Outdoor State Champion- intensity and volume training at their
purpose of the broken intervals ships backwards into the season. maximum velocity caliber.
are two-fold. First to see how the The following layout highlights CZ
athlete’s mechanics and turn-over training over the last three weeks For example, in the 100m the ath-
are affected by varying paces in a of the spring season: lete reaches his/her max velocity
longer interval, and second to trick range from 30m to 60m. After 60m
the neuromuscular system with Week 8 (State Championships) the athlete begins to decelerate,
regards to fighting off fatigue state = 2x320 with full recovery on Mon, hence the athlete who decelerates
(Magness). To follow this workout, 3-4x160 Wed, Travel Thurs, the least will win the race (Tellez).
approximately 48 hours later when Compete Fri/Sat The purpose of incorporating the
DOMS (delayed onset muscle short-sprinters into this CZ train-
syndrome) has set in, athletes are Week 7 (District Championships) ing module is to extend their max
then to begin the short CZ interval = 2-3x320 with full recovery on Mon, velocity stage beyond 60m up to
phase of repeat 160s at 87.5-90% 4x160 Wed, Compete Fri/Sat approximately the 80m mark. If
intensity. This will carry 2-3 weeks trained properly roughly 80% of the
towards the end of March. Week 6 (League Championships) athlete’s race will be comprised of
= 3-4x320 with full recovery on Mon, his acceleration and speed mainte-
Competitive Mesocycle 4x160 Wed, Compete Fri/Sat nance phases (Tellez).
& Taper (April-May)
A full taper goes into effect beginning If we translate these percentages
The months prior to now are integral halfway through week 6 (League to the 200m race, after the initial
in preparing the athletes” bodies to Championships). Emphasis over movements of the start and dis-
properly handle the intensity lev- these last three weeks is placed counting the deceleration phase at
els of the Critical Zone workouts. on setting personal bests at the the end of the race, about 160m of
From early November through late District Championship meet and the 200 are left to acceleration and
March the high school athlete has the State Championship meet. speed maintenance phases. This
gone through rigorous training in However in recent years to qualify 160m is the second workout of the
explosiveness, alactic Short Speed for the State Championships many week during the Critical Zone plan
Endurance, and range of anaerobic athletes and relays have had to set described previously (see Table 4).
Long Speed Endurance training. At personal bests at the District meet
this point in the training technique to move on. To focus training on this 160m
for specific aspects of the short of the 200m race the previously
sprints (i.e., block starts, transitions As evidenced throughout this re- described Long Sprint Endurance
Table 4
The race breakdown according to Mechanics of the Start and Race Strategy for the 100 and 200 by Tom Tellez
1% = Gun/Reaction Time
5% = Clearing the Blocks (no more than the 1st 5 meters, or 1st 3 steps)
64% = Acceleration Phase (up to 60m where max velocity is reached)
18% = Speed Maintenance (60m on to 90m of the 100)
12% = Deceleration (last 10m-15m of the race)
Assuming 80m of the 100m race is comprised of the Acceleration and Speed Maintenance phases (=80%), then in the 200m
this would equal the middle 160m portion of the race).

intervals (i.e., broken-300s, the CZ 80m (40%-40%-20%) the athlete who is able to double
320s, 95% effort 300s in the taper — 160m equals the 80% of the in the short-sprint events and the
phase) complement the training of 200m race, 80m equals the 1600m relay squad, the Critical
holding a strong sprint around the 80% of the 100m race Zone training described remains
turn and into the home stretch. In — “Tricking” the CNS to main- unchanged. For the athlete who
the 400m this 80% equates to the taining maximum velocity of will focus solely on the short-sprint
middle 320m of the race. Several last 80m of the race events (i.e., the 100m, 200m, and/
authors have backed this up with or the 400m relay), in the last three
their own research and training • Clyde Hart (Clyde Hart’s Train- weeks of training the 320m intervals
principles: ing Program: 400 Meters) will be replaced with 160m intervals
— P u r e a e r o b i c r u n s o f on Mondays, and on Wednesdays
• Vern Gambetta (How to Train 15-45minutes the 160m intervals will be replaced
for the 400 Meters) — Power Speed intervals of with alactic intervals/Power Speed
— Accelerate up to the 130m less than 10 seconds (= intervals (Hart) up to 60m-maximum
mark, hold for 120m, “at- 30m Flys) velocity intervals.
tack” last 150m — Strength Endurance (in
— Train for both (Alactic) early season) of long hills
Speed and Speed Endur- or stadium steps (= longer there are several
ance than 10 seconds) training philosophies
— “The athlete who can main- — Full Speed runs (alactic and principles that
tain the highest percentage training) of 30-150m (i.e., can be adapted to
of their maximum speed 160m of the Critical Zone suit the training
through the finish ...” goal program) program for
is to maintain 80% of the — “Pace per 100 meter train- a high school
max velocity for the 400m ing chart” helps determine short-sprinter
race. training targets throughout
the season (Hart, 400 Meter
• Jimson Lee (Fine Turning Your Training) Over the course of the spring months
400 Meter Workouts and Speed and the 8-week Critical Zone cycle,
Endurance Magic Workouts) Therefore there are several training it is the volume and intensities
— Train acceleration devel- philosophies and principles that that are adapted to suit the needs
opment and max velocity can be adapted to suit the training of varying ability levels within the
through entire macrocycle program for a high school short- high school program. At the col-
— Ladder training for both sprinter. Due to the training age of legiate level, once the athlete’s
Speed Endurance (<150m high school runners in comparison to physical body and neuromuscular
intervals) and Special En- seasoned elite athletes, approach- capabilities have fully developed,
durance (250m-350m inter- ing their sprint training from a 400m the Critical Zone program should
vals) perspective helps the athlete and become more specialized towards
— Use Speed Endurance inter- coach determine which sprint event the athlete and event.
vals to overload the Central fits their ability level the best.
Nervous System and train The attached data shows several
for a high alactic demand; Benefits & Rewards examples of both “high-level” high
use Special Endurance for for the Short Sprint school athletes as well as “above-
relaxed sprint mechanics average” athletes and their pro-
and “hold” phases When planning an athlete’s annual- gression in the training program.
macrocycle training program, the Athletes CK and RJ have already
• Wilbur and Norma Ross (Let training must have a purpose. In the been described. Athlete CZ would
Computer Science … Race program described here the peak for be considered the “above-average”
Training) the athlete is the last two weeks of athlete while athlete RJ would be
— Break the race into three May—the District Championships classified the “high-level” athlete.
segments of 160m-160m- and the State Championships. For From this study several outcomes

CZ Training to Improve Work Capacity of Short-Sprinters—Data:
Growth Indicator = ([1st year of track season best—last year of track season best]/season best mark) x = % Improvement
—Growth Indicator is calculated from the athletes’ 11th grade to 12th grade year. Reason for this is by the 11th grade most athletes have
matured both physically and mentally, as well as having been involved in the program for at least 1-2 years.
Growth
Athlete Years 9th 10th 11th 12th Other College
Indicator
RT 2005- No data 400—57.5 100—11.2 200—22.70 43-5 TJ (12th) 200 = 8.5%

2008 #1 Triple 200—24.8 400—50mid split 400 = 3.8%
Jumper 400—52mid split 4x1: 43.04
4x1: 43.01 4x4: 3.20.36
ER 2005- DNR 100—11.41 100—11.04 DNR 21-6 LJ (11th) 100 = 3.2%

2008 200—23.45 200—22.98 200 = 2.0%
4x1: 42.31 4x1: 43.01 (10th—11th)
CD 2005- DNR 60—7.24 60—7.09 60—7.15 22-9.5 LJ (12th) 60—7.17 60 = 2.1%

2008 100—10.87 100—11.0 100—10.8 INJ (back) 11th 100—11.22 200 = 0.8%
200—22.45 200—INJ 200—22.7 & in college 200—22.26 (INJ 12th)
4x1: 42.31 4x1: 43.04 football 400—50.65
@ UPenn
VF 2005- No data 200—23.0 100—11.2 60—7.14 22-9.5 LJ (12th) Cornell for 100 = 1.2%
2008 400—51.37 200—22.9 100—11.07 Multi-District Decat
#1 Long 400—50high split 4x1: 43.04 medalist over
Jumper 4x1: 43.01 career
4x1: 42.31
4x4: 3.29.16
MP 2006- DNR 100: 11.20 400: 49.16 200: 22.4 2009 (12th) 200 = 2.2%
2009 200: 22.9 800: 2.00.25 400: 49.92 lead-off for 400 = 4.4%
400: 52.24 4x4: 3.20.36 (49.4split) PA & NFHS (1st 3 years,
800: 2:45 800: 1.55.48 National 12th trained
4x1: 43.01 (1.53 split) Record 4x8 at 800m)
4x4: 3.32.57 4x4: 3.24.40 7.33.48
TD 2007- 100: 11.40 60: 7.4 60: 7.21 100: 11.15 Hamstring 100—11.04 100 = 1.7%
2010 200: 23.7 100: 11.53 100: 11.34 200: 22.57 INJ—Spring 200—21.86 200 = 1.9%
200: 23.19 200: INJ 400: 51low split 11th 400—49.43
4x1: 43.04 4x1: 41.98
4x1 PA State
Champ (12th)
JE 2009- DNR DNR 100: 11.44 60: 6.98 3rd 60m PA 100—10.82 100 = 5.1%
2010 200: 24.2 100: 10.86 Indoor States 200—21.76 200 = 8.7%
4x1: 43.68 200: 22.10 4x4 3rd
Joined Spring 400: 48high split Outdoor
4x1: 41.98 States
4x4: 3.18.87 4x1 PA State
Champ (12th)
RH 2009- Long Jump 110H: 15.0 110H: 15.5 110H: 14.70 LJ best 22- Cornell for 110H = 2.0%
2012 only Long Jump 300H: 38.47 300H:37.23 4.75 Decat 300H = 3.2%
400: 50high split 100: 10.96 400 = 2.8%
4x1: 43.66 (PA State Champ)
4x4: 3.34.99 200: 22.12
In/21.89 Out
400: 49mid split
4x1: 41.90
(4th PA State)
4x4: 3.23.68
TB 2009- DNR 100: 11.7 100: 11.7 60: 7.31 100 = 3.9%
2012 200: 23.9/24.4 200: 23.35 100: 11.24 200 = 3.2%
4x1: 43.66 200: 22.6
400: 52split
4x1: 41.90
(4th PA State)

CK 2011- DNR 100: 11.6 60: 7.42 60: 7.21 60 = 2.8%
2014 200: 25.0 100: 11.43 100: 11.1 100 = 4.3%
400: 58.3 200: 23.9 200: 23.02 200 = 3.7%
4x1: 42.85 4x1: 44.05
CB 2011- 100: 12.5 200: 24.5 200: 24.5 100: 11.1 400/800 at 100 = 11.2%
2014 200: 25.1 400: 55.22 400: 52high split 200: 23.30 Syracuse (over 4 yrs)
400: 57.1 4x4: 3.21.28 400: 50.8/49 split 200 = 4.9%
800: 2.00 split 400 = 3.8%
4x4: 3.20.10
(2nd PA District 1)
QH 2011- DNR 110H: 17.8 60H: 9.13 60H: 8.72 Hurdles at 60H = 4.5%
2014 300H: 42.61 110H: 15.5 110H: 14.83 RIT 110H = 4.3%
300H: 40.5 300H: 39.78 300H = 1.8%
100: 11.0
200: 22.64
400: 49high split
4x4: 3.20.10
(2nd PA District 1)
RJ 2011- Transfer 100: 11.3 60: 7.23 60: 7.19 2014 (12th): HJ at 60 = 0.6%
2014 10th year - 200: 23.2 100: 11.15 100: 11.06 1st PA District UConn 100 = 0.8%
Spring 4x1: 42.85 200: 22.5 200: 22.4 1, 2nd PA 200 = 3.4%
HJ: 6-2 400: 50.7/49 split 400: 48 split Outdoor 400 = 5.3%
4x1: 44.05 4x4: 3.20.10 States
4x4: 3.21.28 (2nd PA District 1)
HJ: 6-6 HJ: 6-7
MS 2012- 100: 12.2 200: 24.8 200: 23.77 Currently in 12th Will focus on 200 = 4.2%
2015 200: 25.5 400: 53.30 400: 50.99/50low year the 400 and 400 = 4.3%
400: 56.9 split 800 his 12th
4x4: 3.20.10 year
(2nd PA District 1)
NM 2013- 100: 11.8 100: 11.3 Currently in 11th xxxxx Will focus on 100 = 4.2%
2014 200: 25.1 200: 23.6 year 100-200-400, 200 = 5.9%
Current LJ: 19-4 4x1: 44.05 LJ, Relays
Junior LJ: 19-8
OH 2013- 100: 12.4 100: 11.7 Currently in 11th xxxxx Will train 100 = 5.6%
2014 200: 25.9 200: 24.5 year primarily for 200 = 5.4%
Current 400: 54 split 400m
Junior
NOTES:
• Times with 1 place past the decimal = hand times from dual meets
• Times with 2 places past the decimal = FAT (Fully Automatic Timing) from invitationals and championship meets
• Grades 10-12 contained in building; 9th grade remains at the middle school but competes with 10-12
• No data found for 2004-2005 season (this was the first year of our high school and my first year of coaching)
Relay Progressions can be determined: handle an increase in workload,

Year 4x100 4x400 and all programs are targeted for
2006 42.31 3.29.16 1. The “Growth Indicator” shows a an athlete’s peak performances
2007 43.01 3.32.57 drop in times (improvement) for to occur during their 12th grade
2008 43.04 3.20.36 all athletes in their sprint events years.
2009 43.68 3.24.40 between their junior and senior 2. Athletes RT, CD, JE, RH, QH,
2010 41.98 3.18.87
years. The reason for using and RJ showed significant drops
their 11th and 12th grade years in their short-sprint times over
2011 43.66 3.34.99
in the calculations was because their high school career in the
2012 41.90 3.23.68
the athletes were already ac- 100m and 200m.
2013 42.85 3.21.28
customed to the program, their 3. Cumulative drops in 100m and
2014 44.05 3.20.10 bodies had matured enough to 200m times in years 2006,

2010, 2012, and 2013 showed While he was able to drop his 100m typically one season, in the proper
a significant drop in 400m relay time by 1.4seconds and his 200m effects of the Critical Zone training in
time based on relay members’ time by 1.8seconds, the most dra- the short-sprint races. Nevertheless
continuous training in this pro- matic improvement came in the drop a solid foundation of proper speed
gram. of his 400m time by approximately mechanics, functional movement,
4. Years 2006, 2008, 2010, 2013, 6.3seconds (or 4.4seconds if you and aerobic training will not only
and 2014 showed the dual ben- take his first year in the program aid in the adaptation to the stimuli
efit of this program in training out of the equation). Towards the provided in the CZ program, but
all sprint athletes towards the end of his senior year athlete CB also in the long-term effects of the
400m. This provided the team raced in a 3200m relay untrained program at all high school sprint
with greater depth at all levels at the 800m distance. His split of distances.
of sprinting, as well as a larger 2:00 lends evidence to the idea that
pool of athletes to compete for while his max velocity at the short- References
and choose from for the 1600m sprints has been achieved (11.1s
Coyle, Daniel. The Talent Code. New York: Bantam,
relay squad in the post-season. for 100m over several races), the 2009. 18-19, 32, 37, 78-81. Print.
5. Several athletes who have athlete shows a greater aptitude Crick, Tom. “Is speed the new route to endurance?”
Track Coach, Summer 2013: 6521-6523. Web.
competed and are competing at towards the long-sprint events at Duffield, R., Dawson, B., & Goodman, C. (2005).
the collegiate level continued to the collegiate level. Energy system contribution to 400-metre and
800-metre track running. Journal of Sports
show drops in their sprint times Sciences, 23(3), 299-307.
due to a more developed physi- In conclusion the Critical Zone pro- Epstein, David. The Sports Gene: Inside the Sci-
ence of Extraordinary Athletic Performance.
cal body and higher volume/ gram detailed in this paper primarily 2013. Print.
intensity loads at the collegiate focuses on improving the athlete’s Gambetta, Vern. “How to Train for the 400 Meters.”
The Running Summit East: Speed Coaching
level. ability at the 400m. The training Clinic 2014. Morristown Medical Center, Mor-
ristown NJ. 18 Jan. 2014. Speech.
times listed in the CZ article pro- Gastin, Paul B. Energy system interaction and
A secondary benefit of this program vides the coach with a breakdown relative contribution during maximal exercise.
Sports Medicine 31.10 (2001): 725-41. Web.
is the ability for both a high school of targets for the three respective Grigg, Ron. “Four Goals of 400m Training.” Complete
athlete and a post-high school zones—160m, 160m, 80m—cor- Track and Field. CTF, 8 Sept. 2014. Web. 13
Aug. 2014. -<http://www.completetrackandfield.
athlete to move up in event dis- roborated extensively by other stud- org/4-goals-of-400m-training/>.
tance. For example, athletes MP ies and collegiate coaches. Hart, Clyde. 400 Meter Training. Tech. Www.usatf.
org, 2007. Web. June 2014. <https://www.usatf.
and CB began their high school org/groups/Coaches/library/2007/Sprint%20
career as short-sprinters. However These targets provide the athlete Training/Clyde_Hart3.pdf>.
Hart, Clyde. Clyde Hart’s Training Program: 400
over the years and as their body with knowledge of how to distribute Meter. Tech. Www.ustfcca.org, 2013. Web.
June 2014. <http://www.ustfccca.org/assets/
physically matured, they began their efforts throughout the 400m symposiums/2013/Hart_s%20Training%20
to show a higher work capacity race (McTaggart). What this author Program.pdf>.
Lee, Jimson. Fine tuning your 400 meter workouts,
and a greater resistance to fatigue has shown in this report is that the part 2. SpeedEndurance.com. 27 June 2011.
over longer interval training. Ath- coach can take these target times Web. 21 Apr. 2014. <http://speedendurance.
com/2011/06/27/fine-tuning-your-400-meter-
lete MP progressed from a 11.20 and use them for dual training pro- workouts-part-2/>.
100m/22.9 200m short-sprinter to a tocols: (1) specific training times for Lee, Jimson. Speed endurance magic workouts
(Part 1). SpeedEndurance.com. 11 Apr. 2011.
49.4 400m/1:53 800m long-sprinter. the 400m runners, and (2) Short Web. 21 Apr. 2014. <http://speedendurance.
Over the course of his three years and Long Speed Endurance training com/2011/04/11/speed-endurance-magic-
workouts-part-1/>.
in the program athlete MP dropped targets for short-sprinters. Magness, Steve. The Science of Running: How to
his 400m time approximately 2.8 Find Your Limit and Train to Maximize Your
Performance. Origin, 2014. 31-47, 63-94. Print.
seconds, whereas his drop in 200m The study also shows that the proper Magill, Pete. Run long and prosper: the long run puts
the tiger in the cat. Running Times, September
times was only 0.5 seconds. While developmental means that will allow 2014. 20. Print.
his max velocity levels were not the athlete to achieve these targets Mangiacotti, Marc. “Speed Training Starts Early.”
Complete Track and Field. CTF, 1 Apr. 2014.
equal to other short-sprinters of his in their 11th and 12th grade years Web. 17 June 2014. <http://www.completet-
time, the movement up in distance must be established in their early rackandfield.com/speedtraining-startsearly/>.
McTaggart, Tom. Using Critical Zone Training in
proved fruitful to his successes. 9th and 10th grade years. From Developing Versatile Potential. Tech. Print.
reviewing the data athletes who
In the most recent four years athlete entered the program as a 10th
CB also began as a short-sprinter. or 11th grade year show a delay, (Continued on page 6776)

A Technical analysis
of sam kendricks
David Bussabarger examines the technique of young U.S. top vaulter Sam Kendricks,
bringing to our attention Kendricks’s remarkable push-off.
By DAVID BUSSABARGER
New American vault star Sam verified push-off known to the writer top speed and then does a good
Kendricks, last year’s NCAA and was 4’2½” by Joe Dial on his AR 19’ job of maintaining his speed
U.S. champion and this year’s U.S. 6 !/2” in 1987. So Kendricks’s new and drive over the final strides
indoor champion, is best known for record represents a major improve- of the run, which is critical to
his modest hand grip of 15’5” and ment in performance. the effective execution of the
his record setting push-off of 4’ takeoff.
5¾” on his PR 5.86/19’2¾” vault. Kendricks uses a 15’ 9”/207 lb UST-
Note that this is the highest verified Essx carbon fiber pole. At 6’1”/170 The Plant
push-off relative to the height of the he is about average size for an elite Kendricks lowers his pole to a
bar (extra height above the bar of male vaulter. However 9.31 velocity horizontal position before begin-
course does not count for record over the last 5m of his run and a ning his plant. This enhances
purposes ). 22’1” long jump best put him in the his control of the execution of
lower end of the spectrum for speed the plant. On his second to
Kendricks’s outstanding push-off and springing power. last stride Kendricks curls his
is of special interest to the writer. top hand up to the right side
Referring back to Brian Sternberg’s Technical Analysis of his head while also lowering
WR 16’8” vault in 1963, it has long the tip of the pole towards the
seemed to the writer that fiberglass The Run box. At the beginning of the last
vaulters have yet to fully exploit First Kendricks’s hand spread is stride he starts pressing the pole
potential push-off distance (for about 21”, which provides good upward. Kendricks completes
more details see Track Coach 169 control during the vault and his plant with his top arm fully
and 192). Keep in mind that all helps prevent any twisting of the extended in a position directly
first generation vaulters, including shoulders during his takeoff. He overhead just after his takeoff
Sternberg, were just learning to begins his run holding his pole in foot touches down. Because
bend the pole and therefore used a nearly vertical position, which the pole splits the center of his
poles rated roughly equal weight in minimizes its effective weight. body at the completion of the
stiffness. Prior to Kendricks, the best He accelerates fairly quickly to plant, he is able to minimize

any twisting of the shoulders Kendricks up for the effective the stored energy in the bent
that may occur during the take execution of the subsequent pole pole.
off. This promotes rotational swing.
efficiency during the swing. The Extension and the Pull/Turn
The Swing Kendricks does not appear to
The Takeoff Kendricks’s lower arm continues delay at the end of the rock-back
Kendricks’s takeoff point is to remain extended during his before beginning his vertical
typically directly under his top swing. Due to his lead leg ac- extension. Therefore he can’t
hand. He appears to begin his tion and positioning, his swing be considered a classic “tuck
takeoff with a “pawing” action in is atypical. At the end of the and shoot” vaulter like Joe Dial,
his takeoff foot as it strikes the takeoff Kendricks’s lead leg Jeff Hartwig, Renaud Lavillenie,
runway. Almost simultaneously forms a second extended lever. and others.
Kendricks also appears to push At the beginning of the swing his
his extended lower arm up and elongated trail leg starts rapidly
lift his folded lead leg while also sweeping about his left hip. At [Kendricks] not
pressing his torso forward to the same time Kendricks begins only conserves
maximize forward takeoff drive. driving his lead knee inward. the rotary torque
This, in turn, reduces his radius of the swing by
Careful analysis of Kendricks’s of rotation in a similar manner tucking, he adds
takeoff indicates that he has to tucking during the rock-back to it by using his
virtually no gathering action and increases his rotary torque head action as a
during his takeoff. This, in turn, during the swing. counterweight to
minimizes his springing action
raise his hips
as he leaves the ground. On The Rock-Back
the positive side this results in Kendricks begins his rock-back
a minimal loss of kinetic run by continuing to drive his lead Kendricks does an excellent job
energy during the execution of knee inward and dropping his of staying close to the axis of
his takeoff. Therefore Kendricks head back. At the same time the pole and timing the vertical
is able to translate more energy he also begins retracting his movement of his hips and legs
into the vault. On the negative trail leg. Kendricks continues with the recoil of the pole during
side, takeoff spring reduces tucking and rotating about the his extension. He also keeps
takeoff shock and promotes shoulders until he achieves his head and shoulders on the
rotary movement in the pole’s a tight “balled” position which outside of the pole’s axis as he
axis. Both these factors help the maximizes the shortening of his extends so that he is in the best
vaulter maximize his hand grip. radius of rotation. In theory he possible balanced position for
not only conserves the rotary the pole to lift him.
Once airborne Kendricks kicks torque of the swing by tucking,
his lead leg outward like a he adds to it by using his head Once Kendricks’s extension is
hurdler. It doesn’t appear to the action as a counterweight to complete he begins his pull/turn
writer that this action creates raise his hips. by twisting his right shoulder
any special advantage during and hip to the right. At the same
the takeoff, but it does impact After the completion of his tuck time he begins a “hook-like”
the subsequent swing. Kendricks begins a piking action pulling action with the arms that
lead by his right leg/foot. He harmonizes with the recoiling
At the completion of his takeoff finishes his rock-back in a “split pole. Finally, Kendricks does
Kendricks’s torso is pressed well legged” piked position with his an excellent job of continuing
forward causing his top arm and right leg/foot bent back outside to sustain vertical flight during
takeoff leg to be flexed well back. and past his top arm and with his pull/turn action.
At the same time his legs form his hips well above his shoul-
a pronounced opposing split ders. Kendricks is now in an The Push-Off and Clearance
position. The overall result sets outstanding position to receive At this point the combination

of converted forward run mo- Illustrations by David Bussabarger
mentum and the recoil of the
pole work together to shoot
Kendricks up and over his top
hand. He does an excellent job
of maintaining a concave arch in
his body over the bar and then
lifts his arms out of harm’s way
at the last possible instant.
The writer can see several possible

reasons for Kendricks’s superior
push-off.
1. In the early decades of fiberglass

vaulting results among elite
vaulters strongly indicated that
conservative handgrips promoted
Brian Sternberg Over WR 16-8, 1963
better push-off distances and
vice versa. It was commonly
thought at the time that if the
vaulter raised his grip up beyond
a certain point, it had a negative
impact on the vaulter’s ability
to control the execution of his
technique. However, over time
adjustments in the execution of
the takeoff made it possible for
vaulters to grip extremely high
and still achieve excellent push-
off results. At the same time im-
provements in push-off distance
have been minimal since 1972
when Bob Seagren set a WR
5.60/18’ 4¼” gripping 15’1” (a
push-off of 3’11¼”). It therefore Sam Kendricks (USA) PR 5.86, 2015
seems likely that Kendricks’s
choice to keep his grip conserva- This means he has more rotary vault. The basic advantage that
tive through out his career has momentum to convert into ver- Kendricks has is he does both
contributed to the development tical momentum in the upper of these thing extremely well.
of his outstanding push-off. stages of his vault.
2. Because of the lack of a gather- 4. Kendricks also does an excellent Increasing push-off distance,
ing action and minimized takeoff job of exploiting the recoil of the like increasing vaulting height,
spring, Kendricks loses minimal pole to catapult him upward. is as much a mental challenge
kinetic energy during the execu- as it is a physical one. It is the
tion of his takeoff. Most vaulters’ technique is either writer’s view that there is no
3. It appears to the writer that primarily designed to exploit reason to assume that both
based on the use of special the catapultic action of the pole these factors can’t be improved
techniques, Kendricks is able or to exploit the conversion of further. At 21 years old, it seems
to attain superior rotary torque forward run momentum into likely that Kendricks has even
during his swing and rock-back. vertical momentum during the greater push-offs in store.

BUBKA VS. LAVILLENIE:
A COMPARATIVE ANALYSIS
Our resident vault analyst compares the techniques of history’s top two pole vaulters
By david bussabarger
INTRODUCTION rotating the pole towards vertical movement of the point of grip in
like a stiff pole. The problem with turn caused the underhanded path
It has long been presumed that this idea is that it creates a higher, of movement of the vaulter’s cg to
the primary reason vaulters can steeper path of movement in the also be largely fixed. In both cases
grip higher on fiberglass poles is vaulter’s point of grip and his cg/ the arc of movement was very
because the bending of the pole hips. Therefore it increases gravi- steep, which produced a great deal
shortens the axis of the pole and tational resistance in the critical first of gravitational resistance in the
therefore reduces the effective half of the vault. This is easily seen vault. This greatly limited how high
handgrip of the vaulter during the by comparing Bubka with Lavillenie. the vaulter could grip on the pole.
first half of the vault. Having done I contend that only an extremely Note that rigid vaulters deliberately
a great many spatially accurate se- fast vaulter like Bubka, can achieve emphasized dropping the lead leg
quence drawings of vaulters (done success by emphasizing rotating the downward or hanging immediately
from film or photo sequences), pole towards vertical. after leaving the ground. This tem-
I have developed an alternative porarily lowered the cg and caused
explanation which I think is more THE COMPARISON it to initially rise less steeply, which
relevant. That is, fiberglass poles helped conserve converted forward
allow the vaulter’s point of hand From the writer’s point of view momentum.
grip and his center of gravity (cg), the most striking and fundamental
or hips, to follow a lower, less steep difference between the technique If we examine the path of movement
path of movement during the first of Sergey Bubka and Renaud of Lavillenie’s point of grip and his
half of the vault vs. stiff poles. Lavillenie is the contrasting paths hips (the hips are substituted for his
This, in turn reduces gravitational of movement each vaulter takes cg for convenience sake) we see
resistance against the movement through the vault. that in both cases they barely rise
of the vaulter’s point of hand grip during the pole bending phases of
and his cg/hips, which conserves In rigid pole vaulting of the past, the vault.This indicates that Laville-
the vaulter’s forward momentum. the path of movement of the point nie has done an outstanding job of
The Petrov/Bubka model believes of hand grip through the vault was conserving his forward momentum
that the vaulter should emphasize fixed in an overhand arc. The fixed during the lower half of his vault

by minimizing the development of Illustrations by David Bussabarger
gravitational resistance.
In contrast, when we examine the

path of movement of Bubka’s point
of grip and his hips we can see
how steeply they both rise through
the lower half of the vault in com-
parison to Lavillenie. In other words,
Bubka’s paths of movement waste
a great deal more kinetic energy
because they increase gravitational
resistance.
A second important interrelated

point is that Lavillenie also gener-
ates much greater forward drive or
penetration force during the takeoff
proper vs. Bubka. This can be seen
in Lavillenie’s lower takeoff angle
and his “longer” takeoff action. Bubka, over WR 6.00m.
Note that it requires four figures to
depict Lavillinie’s takeoff action to
Bubka’s three.
The combined upshot of these fac-

tors is that Lavillenie, at 5’9” tall
and with 11-second 100m speed,
can grip as high (about 17’) as
Bubka, who is 6’ tall and had 10.3
100m speed.
The upper half of Lavillenie’s vault

is typified by what is commonly
referred to as a “tuck and shoot”
action. That is, first he employs a
deep and tight tucking action. This
has two effects: (1) At the completion
of the rock-back it creates a body
position like an inverted coiled spring Lavillenie, over 6.01m.
that parallels the bent pole; (2) The
tucking action conserves available
rotary momentum by reducing the use the pole’s recoil to shoot him Note that Lavillenie typically takes
vaulter’s radius of rotation. Secondly up and over the bar. Lavillenie’s off directly under his top hand. On
there is an obvious delay in Lavil- catapultic action is also enhanced by the vault shown Lavillenie’s takeoff
lenie’s movement at the completion the fact that he consistently achieves point is exceptionally far out. This
of his rock-back before he begins very deep and pronounced bend in causes a distorted path of move-
extending vertically. This allows the pole. In theory this allows him ment in the upper half of his vault.
him to better coordinate his vertical to store more energy in the pole, In contrast to Lavillenie, Bubka
extension with the recoil of the pole which is returned to him when the actively and continuously sweeps
which in turn improves his ability to pole recoils. his extended takeoff leg through

the swing and rock-back until he
forms a gathered piked postion at
the completion of his rock-back.
Immediately after the completion of Handgrip
Hips
the rock-back he vigorously extends
his legs and hips upward, while at
the same time dropping his head
and shoulders backward. In effect,
Bubka depends to a great degree,
on explosive muscular action during
the vault, to propel himself up and
over the bar.
The differing technical approaches

of the two vaulters produce nearly
identical push-off distances of about
3’10”.
Bubka Lavillenie
The evolutionary history of fiberglass

JIRO MOCHIZUKI
vaulting technique can be described

as a kind of strategic arms race,
with each successive world record
holder developing a new twist to
technique that trumps the last
world record holder’s. In the case
of Bubka however, it is the writer’s
point of view that his technique did
not represent an evolutionary step
forward. Although his technique
was very effective his success was
highly dependent on his unmatched
athletic talents (speed, explosive
power and mental toughness). Lavil-
lenie’s technique, on the other hand,
certainly represents something new
and innovative and so continues the
dominant historical trend. One could
say his technique is a “Bubka killer”.
Sergey Bubka and

Renaud Lavillenie
June 2014 in Paris.

2015
COACHING EDUCATION
SCHOOLs
JULY-OCTOBER
Level 1
10/17-18 TBA – New Orleans, LA
10/16-18 Benedictine University – Lisle, IL
10/10-11 William Jewel College – Kansas City, MO
8/21-23 TBA – Spokane, WA
8/8-9 El Paso Community College – El Paso, TX
8/7-9 Transylvania University – Lexington, KY
8/7-9 Innovation Academy – Tyngsboro, MA
8/1-2 St. Edward’s University – Austin, TX
7/25-26 Oral Roberts University – Tulsa, OK
7/24-26 Slippery Rock University – Slippery Rock, PA
7/20-21 Stillwater High School – Stillwater, MN
7/18-19 Cerritos College – Norwalk, CA
7/18-19 Jacksonville University – Jacksonville, FL
7/17-19 Johns Hopkins University – Baltimore, MD
7/17-19 University of South Alabama – Mobile, AL
7/17-19 Nassau Community College – Garden City, NY
Level 3
IAAF/USATF Endurance Academy
12/6-12 IMG Academy – Bradenton, FL

OFFICIAL’S INSTRUCTION SHEET
HIGH JUMP
Adapted from “The Track Coach’s Digital File Cabinet 1.0,” a library of downloadable team management,
training, and meet forms for today’s track coach, by Skip Stolley, Chicago Area T&F OrganizingCommittee.
HIGH JUMP: Head Judge

Note: Runway approach marks in the form of tape or chalk are permitted,
but can be located no closer than 2 meters from the standards.
• Prior to the start of competition, do not permit any warm‑up jumps to be taken that are not supervised by you
or the jumper’s coach.
• Position yourself at the landing pit to closely observe the crossbar.
• Announce the opening height of the crossbar and, regardless of the reading on the support standards, check
it with a measuring tape extending vertically from the takeoff surface to the top edge of the middle of the bar
to assure the correct height. (Most cross bars “sag” slightly in the middle.)
• Announce the height of each subsequent raising of the bar during the competition and check it with a tape
measure to be sure it is accurate.
• Ensure jumpers do not break the plane underneath, or at either end, of the crossbar during an aborted jump.
• Read the final results to competitors at the conclusion of competition.
• Announce that no practice will be permitted after the competition.
• Sign the competition form and send it to the timing service tent to be entered into the official results.
HIGH JUMP: Asst Judge (Clerk)

• Announce the order of competition prior to each jump. (e.g., “Cindy Jones is up; Jenean Lowry is on deck;
Sarah Hill is on hold.)
• You may change the order of competition to accommodate those who ask to be excused to participate in
other events and, in doing so, allow those competitors to take more than one trial in succession. (15 minutes
should be the outside limit of their absence. Should the bar be raised during that time, it cannot be lowered
for an attempt upon their return.)
• Record each height contested on the competition form as measured by the head judge, as well as the clear‑
ances and misses of each competitor.
• Time each competitor with a stopwatch if the rule requiring competitors to complete a trial within 60 seconds
of their name being called is being enforced.
• Keep the approach area clear of interference during competition.
HIGH JUMP: Pit Crew Members

• Bar Setters (2): Standing on either side of the landing pit, return the crossbar to the bar supports when it is
knocked down. Adjust the standards to accommodate each raising of the crossbar and assist the head judge
after with measuring its height with a measuring tape.

PLYOMETRIC CONDITIONING
TRAINING FOR TRACK
This is an excerpt adapted from the new second edition of High-Powered
Plyometrics (Human Kinetics, 2015), written by University of Oregon strength and
conditioning coach James Radcliffe and fitness professional Robert Farentinos.
By James Radcliffe & Robert farentinos
Any program dedicated to en- Prior to starting a progressive 12- and the skeletal system affect
hancing performance needs an week program, participants must people’s tolerance of plyometric
ongoing method of evaluating its have a proper foundation. This training. Youngsters who have not
direction and participants’ fitness includes adequate strength, good yet reached puberty, for example,
and accomplishments. To use the fundamental exercise techniques, should not participate in plyometrics,
stretch–shortening cycle optimally, and an understanding of the risks especially at intense levels. The
athletes and their coaches need of injury and how to recuperate continual growth of the skeletal
to know whether athletes’ ages, from workouts. system, cartilage at the epiphyseal
fitness levels, and understanding plates, joint surfaces, and apophy-
of safe procedures are suitable for Trainers must know participants’ seal insertions make the extreme
them to participate, whether they ages; genetics factors; and levels forces of some plyometric exercises
are properly equipped (appropriate of experience, health, fitness, and inappropriate.
attire and props), and whether good strength. Those planning their own
exercise progressions are in place. programs should treat assessment The inability of young people
at least as seriously because they to tolerate the high loads of the
Assessing Ability are their own trainers! They should stretch–shortening cycle can cause
look for any limitations that might confusion because they are exposed
Is serious plyometric training a good inhibit progressive development in to forces during play and sports that
option? Before getting too far in explosive power training. may equal or exceed the forces
planning the specifics of a program, experienced in plyometric training
the prudent approach is to look Age with a proper progressive system.
honestly and carefully at factors Chronological age is an important The fact is that kids are vulnerable
that could affect safe participation consideration. Bosco and Komi to excessively hard play, yet not as
in such intense training. (1981) demonstrated that the ma- vulnerable as they are to consistent
turity of both the nervous system repetitions of excessive overloads.

We contend that 12- to 14-year- at older ages. Continued use of training but also to determine limita-
old participants can use plyomet- stretch–shortening cycle training tions. Flexibility is one, especially in
ric training to prepare for future in proper progressions and using the ankle joints and calf muscles, to
strength training. This has been moderate intensities can be effec- ensure proper foot mechanics and
corroborated by researchers includ- tive for aging athletes, as evidenced proper hip set and segmental cush-
ing Valik (1966) and McFarlane by the growing numbers of masters ioning. Evaluators should examine
(1982). However, we suggest using athletes in explosive sporting events posture, noticing especially the
moderate jump training with youths. (e.g., track and field, weightlifting). use of torso mechanics; pelvic tilt;
Early progressions of low impact and As addressed in further chapters, and the positioning of the cervical,
small dosages are best. Adolescents anyone’s capabilities can be evalu- thoracic, and lumbar spine. They
do not appear to experience any ated and their training adjusted should check out balance, torso
significant response to explosive based on maturity. tilt, and each appendage’s joint
strength training until after the on- alignment, as well as the stability of
set of puberty; therefore, training Physical Capabilities the foot in contact with the ground,
programs should be prescribed and Health Limitations stance firmness, joint tension, and
cautiously. Planned progressions coordinated control.
are particularly appropriate so that Having a good level of overall fitness
young people receive the many is helpful in all areas of exercise, Past injuries may limit a person’s
other benefits (e.g., good mechan- and training for explosive power ability to perform plyometric exer-
ics, coordination, structural integrity) is no different. A doctor’s physical cises. Joint stability and balance
until maturity and mastery develop. exam is helpful. Before undertaking should be examined to note any past
such training, people should have knee, ankle, or shoulder injuries. As
As age increases, nervous system good body weight control and body mentioned in chapters 5 through 7,
capability, muscle and joint pliability, composition, enough cardiorespira- progressive exercises are useful in
and energy production decrease, tory fitness to exercise continuously rehabilitation from injuries. Limita-
which makes plyometric training for several minutes or more, the tions on explosive training may arise
less attractive for older athletes. On strength to handle their own body from back or spine problems. Exces-
the other hand, evidence suggests weight in movements in all planes, sive trauma to these or any other
that decreased explosiveness is and the mobility to handle move- areas that cause improper landing
only partly due to the natural aging ment positions in several ranges capabilities need to be addressed
process. Increases in endurance of motion. and planning adjusted.
training, a lack of such training, and
lifestyle also influence how much Several physical areas should be Table 4.1 lists the capabilities and
explosive power a person maintains assessed not only when planning health conditions that indicate a
Table 4.1: Athletic Readiness

readiness or lack of readiness to The first 12 exercises at the top of the two days. However, in some
participate in plyometric training. of Table 9.17 are called program cases, as in several of the third to
basics because they are general eighth weeks, 14 to 18 exercises
••• conditioning exercises for any train- may be scheduled for the week.
ing program, regardless of the sport. What we have found to work well
One way to take advantage of ex- These basic exercises are a lead-in, is to split the exercises into two
plosive training is to tailor exercises and they increase in complexity and groups, either basics and specif-
to the sport played. Doing so not specificity as the weeks continue. ics, or, even better, to split them
only motivates athletes because up to match the style of training
they know that the exercises will for that day. Let’s say that on the
help them in their sports, but also athletes should third week an athlete has the 11
gives direction to the individual spread the exercises program basics exercises as well
workouts and progressions. You for each week over as 5 to 10 desirable exercises. On
should not alter the plan to progress two days, preferably day 1, he or she does lifting and
from general to specific, from simple with one or more sprinting as well as the exercises.
to complex, from low to high and days of nonelastic– On day 2, he or she does just the
shock intensity. reactive work sprinting and the exercises. In this
between them case, the athlete should choose
The plyometric workout program some program basics exercises that
referenced here follows the stress fit either with the lifting (perhaps in
continuum. The first section in each The first few weeks of each pro- complex style), such as pogo, squat
table offers an all-encompassing, gram consist of program basics jump, box jump, split jump, or star
basic continuum of exercises to use and, in most cases, only a few jump, or with the sprinting, such
at the beginning of all plyometric sport-specific exercises. We call as prancing, galloping, skipping,
training programs. Sport-specific these sport-specific exercises the or ankle flip. We could term this
exercises, known as the sport’s desirables. Athletes should perform a vertical versus horizontal split in
desirables, follow. These can ac- these exercises on the same days the week’s exercises. On the other
company the program basics as as the program basics exercises. hand, we have found it useful to
the athlete progresses through the Eventually, some exercises may split the exercises by complexity or
continuum. Athletes can use any become technical training, or even intensity, with the first several basics
program for the full 12 weeks or the warm-up, but during the 12-week and desirable exercises on the day
any length of time. Athletes and program they are the training itself. that has lifting and running, and the
coaches can tailor the time individu- Each coach or athlete may add oth- latter exercises of each section on
ally or to fit the phasic constraints ers or replace some with others; they the day with only sprint training.
of the periodized training cycle. know their sports and activities and
For example, collegiate athletes can apply the principles discussed.
SAMPLE DRILLS
who are on the quarter system of For continuity, we provide 12 exer-
the academic calendar rarely get Pogo
cises for basic training and specific
a full 12 weeks of training without sport work. Numbers represent the
a break. Therefore, they must step number of sets and repetitions (e.g., Introduction
back a week or two and continue 2 × 4-6 indicates two sets of four This is a beginning exercise for
to progress with the continuum. The to six repetitions). learning jumps. The posture and
exercise dosage in each column is the landing and takeoff positions for
for spreading over two days within As mentioned, athletes should vertical hip projection begin with this
the week. We call these continuum spread the exercises for each week simple lower-leg execution.
cards for specific sports. over two days, preferably with one
or more days of nonelastic–reac- Starting Position
Table 9.17 on the next page pres- tive work between them. They can Adopt an upright stance with knees
ents a comprehensive, progres- split the workload by doing half the slightly bent, chest out, and shoul-
sive plyometric training program volume of every exercise on each ders back.
for track and field.

Table 9.17: Continuum Training for Track (Sprint, Jump, Hurdle)

Single-Leg Hop ALTERNATE-Leg Hop
Figure a
Figure a Figure b Figure b
Figure c
Figure c Figure d
Action Sequence small cones or minihurdles.

Begin by emphasizing a vertical
takeoff, projecting the hips up- Starting Position
ward for height and using only the Assume a relaxed standing position
lower portion of the legs. Use the with the knees slightly bent and the
arms and shoulders in an upward arms at the sides. Completely bal-
blocking fashion. Emphasize slight ance on one leg while keeping the Figure d
flexion and extension of the knee other leg in a flexed position with
and more flexion of the ankle and the toes up, the knee in front of
foot. Upon takeoff, the ankle must the body at hip level, and the heel
lock the foot into a toes-up position up underneath the hamstring (see
(dorsiflexion); maintain this locked Figure a).
position throughout to ensure sturdy
contacts and quick, elastic takeoffs. Action Sequence
Using the countermoving effects
Single-Leg Hop of the swing leg for lift and drive,
and at full extension, tuck the Figure e
Introduction toes, knees, and heels upward in
The double-leg hop technique ap- a cycling motion to clear the cones
plies to advancing into hopping in or minihurdles (see figures b-d).
its most definitive form, with a single Maintain your posture and upright
leg. Evaluation of optimal posture, position by blocking with the arms.
balance, stability, and flexibility is Upon each landing, take off quickly
even more important with one-leg upward again with the same cycling
landings and takeoffs over a row of action of the legs. Execute the action

sequence as rapidly as possible. relaxed and at the sides. Variations locked in dorsiflexion and the heel
Work for height and distance, but on a stationary start are walking up under the hips to reduce ground
not at the expense of repetition rate. and running starts, which improve contact time and promote efficient
performance efficiency. Other varia- hip projection on the subsequent
Alternate-Leg Bound tions include alternating the landings takeoff. Either block with the arms in
(e.g., right-right-left, left-left-right, a contralateral motion, as in normal
Introduction right-right-left-left) to emphasize the running, or execute a double-arm
This exercise is the prime exercise acceleration and reacceleration of swing.
for developing explosive leg and hip the stride mechanics.
power. Alternating the legs works the
flexor and extensor muscles of the Action Sequence The updated second edition
thighs and hips and enhances run- Begin by pushing off with the back of High-Powered Plyometrics
ning, sprinting, and jumping actions. leg and driving the knee forward is now available in bookstores
and upward to gain as much height everywhere, as well as online
Starting Position and distance as possible before at www.HumanKinetics.com. An
Assume a comfortable stance with landing (see Figures a-e). Repeat enhanced e-book version with
one foot slightly ahead of the other the sequence (driving with the other audio/video is also available.
to initiate a step; the arms should be leg) upon landing. Keep the ankle
Using a 400m Critical Zone Training Model to Improve Work

Capacity for the 100m/200m High School Sprinter (Part 2)
Continued from page 6759
Otte, Bret, and Dave Hunt. Looking at 100-200 ristown NJ. 20 Jan. 2013. Lecture. Vigil, Joe. “Training for the Middle Distance: 800-
and 200-400 ratios: speed endurance vs. Sellers, Catherine. Sequencing your workouts. Track 1500 Meter Training Program.” The Running
special endurance 1 vs. special endurance Coach Summer 208 (2014): 6645-46. Print. Summit East: The Premier Distance Coaching
2. Track Coach 145. Web. 21 Apr. 2014. Spencer, M. R., & Gastin, P. B. (2000). Energy system Clinic 2013. Morristown Medical Center, Mor-
<http://www.coachr.org/LOOKING_AT_100- contribution during 200- to 1500-m running in ristown NJ. 17 Aug. 2013. Lecture.
200_AND_200-400%20RATIOS.htm>. highly trained athletes. Official Journal of the Winckler, Gary. “Elements of Speed Development.”
Parker, James. Steady pace running 400 meters. American College of Sports Medicine, 157-162. The Running Summit East: Speed Coaching
Track Coach Spring 2013: 6487-490. Web. Tellez, Tom. “Biomechanics of Sprinting.” The Speed Clinic 2014. Morristown Medical Center, Mor-
Ross, Wilbur L., and Norma H. De Ross. “Let Summit East. Morristown Medical Center, Mor- ristown NJ. 18 Jan. 2014. Lecture.
computer science & critical zones audit your ristown NJ. 21 Jan. 2013. Lecture. Winter, Bud. So You Want to Be a Sprinter: (Tested,
race training.” Scholastic Coach Feb. 1985: Tellez, Tom. “Mechanics of the Start and Race Strat- Proven Techniques to Teach Anyone to Sprint
44-48. Print. egy for the 100 and 200.” The Speed Summit Faster). 2010 ed. Print. Revised Edition.
Seagrave, Loren. “Coaching the 400m.” The Speed East. Morristown Medical Center, Morristown
Summit East. Morristown Medical Center, Mor- NJ. 20 Jan. 2013. Lecture.

COACHING
UPDATES
USATF adds the USOC Safe Sport Online course to criteria for the Coaches Registry
The USOC Safe Sport Online Course has been implemented into the Coaches Registry criteria.All members
of the Coaches Registry MUST have completed the FREE online 90 minute course by December 31, 2015,
midnight to maintain their certified status in the Registry.
The USOC online course is located at www.safesport.org. Just click on Training, and select the FREE Safe
Sport Training and follow the prompts. As you select your member organization, USA Track and Field, your
membership number is your password.The course is now open to all member coaches. All questions concerning
the safe sport program are addressed at safesport@usatf.org.
DO NOT DELAY TO COMPLETE THE COURSE!
The PEP: The Best High Performance Symposium in 2015-SAVE the DATE!!
The PEP (Podium Education Project) will be conducted Saturday Afternoon, October 24, Sunday morning, Oc-
tober 25.
Where: Tuscany Suites, 255 Flamingo Road, Las Vegas, Nevada, phone 800-491-9657
When: Saturday, October 24, 12:30pm-6pm (social to follow)

Sunday, October 25, 9:00am-12:30 (continental breakfast)
Registration opens August 1, 2015; ask for the discounted USATF rate at the Tuscany Suites
Outstanding presentations including coaching panels with the 2016 Olympic staffs; the top USOC scientists reveal
the special preparation to win medals in Rio; top Navy seal officer to explain their high performance training
to handle stress; special presentation of long term athlete development to reach the podium; a top nutritionist
explains how to enhance your diet to perform better.
DO NOT MISS THIS OUTSTANDING WEEKEND; network with the coaches who will win medals in Rio and
discuss their coaching styles and philosophies.
IAAF Endurance Academy: IMG Academy, Bradenton, Florida, December 6-12, 2015
Back by request, The USATF/IAAF Endurance Academy Application is open: http://www.usatf.org/Resources-

for---/Coaches/Coaching-Education/Calendar-of-Schools.aspx
Earn a USATF Level 3 certification in Endurance and the prestigious IAAF Endurance Elite Coach Level 5 diploma.
A faculty of international experts in the science of running join an outstanding group of USA master coaches
including Dr. Joe Vigil, Dr. Randy Wilber, and Dr. Robert Chapman. Loren Seagrave will present on sprint de-
velopment and strength for the distance runner. Class size is limited. Do not delay applying!!!

TRACK TECHNIQUE/
TRACK COACH CONTENTS
TRACK TECHNIQUE/TRACK COACH BACK ISSUES. The issues listed below are the only remaining issues of the printed issues. If an issue is
not listed, it is out of print and unavailable. These issues are available singly for $5.50 apiece postage-paid for U.S. delivery; $8.00 apiece postage-
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per copy. Some issues are in short supply, so order early. Visa/MC/Amex orders accepted by phone: 650/948-8188 9 am-5 pm PT, M-F. Note: The
periodical’s name was changed from Track Technique to Track Coach with issue #131 (Spring 1995). Listed below are a few of the more prominent
articles in each issue. There are many more useful contributions in each number.
A one-year DIGITAL subscription (four issues) is $20 U.S. and foreign. Effective with our Winter 2015 Issue #210, Track Coach will be available by
electronic format only. Digital issues will be sent to the email address used for placing your order. Order from: Track & Field News, 2570 W. El Camino
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No. 111, Spring, 1990 No. 155, Spring, 2001 No. 176, Summer, 2006
Biomech. Aspects of HT, Jesús Dapena Athletic Profile: The Emergence of Ryan Hall Carbohydrates and the Distance Runner,
Strength Tng. for Female Athletes, W. Lopez High Jump: Tech. Aspects, S. Patrick Jason Karp
Longitudinal Physiological Testing of Elite Muscle-Fiber Types and Training, J. Karp Selection and Design of Event-Specific
Female Middle & LD Runners, Peter Snell Psych. Application for Distance Runners, Scott Exercises, Joil Bergeron
& Robert Vaughn Christensen
No. 178, Winter, 2007
No. 113, Fall, 1990 No. 157, Fall, 2001 Training Theory Roundtable, with Lundin,
Distance Training Analysis with the Mac Launching into the Vaulting Action, David Ebbets, Lydum et al.
Computer, Tony Sandoval Bussabarger Training Characteristics of U. S. Olympic
Model Technique in the LJ, Günter Tidow Beginning PV Progressions, Jan Johnson Marathon Trials Qualifiers, Jason Karp
Results from TAC Junior Elite Sprint Camp Active Landings in the Horiz. Jumps, LeBlanc Stride Length and the Human Organism, Scott
Interview with Peter Coe Chirstensen
No. 119, Spring, 1992
Load Variations of Elite Female Javelin No. 159, Spring, 2002 No. 179, Spring, 2007
Throwers in a Macrocycle, Jianrong Strength/ Conditioning Roundtable, Part 2 Technical Analysis of Yelena Isinbayeva, David
Kinematic Analysis of Syedikh’s WR, R. Otto Foundational Concepts of Sprinting, C. Collier Bussabarger
Physiological & Pedagogical Factors in Psychological Restoration, Ralph Vernacchia
No. 139, Spring, 1997 Endurance Tng. Planning, A. Nurmekivi Film Measurement of Takeoff Forces in the LJ,
Climatic Heat Stress and Athletic Performance, R. Mackenzie
David Martin No. 162, Winter, 2003 Max. Velocity Sprint Mechanics, Michael
Phase Distances, Percentages, in Men’s TJ at Colin Jackson’s Hurdle Technique, Milan Coh Young
1996 Olympic Trials, James Hay Troubleshooting the PV, M. Thompson
Release velocity/Angle in Hammer Throw, I. No. 180, Summer, 2007
No. 148, Summer 1999 Hunter & G. Killgore An In-Depth Look at VO2max, Jason Karp
Teaching the Women’s Hammer, Larry Judge Biomechanics of the Glide SP, Michael Young
Psychological Adaptation to Heat Stress, No. 163, Spring, 2003 Are Tactics Important for Middle and Long Dist.
Vernacchia & Veit-Hartley HS Team Dynamics Roundtable Athletes? David Lowes
Angular Momentum of Hurdle Clearance, Craig
No. 152, Summer 2000 McDonald No. 181, Fall, 2007
Strength Training for Endurance Runners, Sprint Start Positioning, Karen Helmick Biodynamic Analysis of the Rotational Shot
Scott Christensen Put Tecnique, Milan Coh, Matej Supej, and
Accuracy in the Horizontal Jumps Approach, No. 170, Winter, 2005 Stanko Stuhec
Rubin Is Periodization Dead or Just Sick?, John An In-Depth Look at Lactate Threshold, Karp
Sprint Observations, Kirk Reynolds Cissik Preseason Training for the Hammer and
Strength Training for the Hammer, Todd Taylor Weight Throw, Glenn McAtee
No. 153, Fall, 2000 An Appraisal of Shot Putting, Wilf Paish
A Visit with Jack Reed No. 182, Winter 2008
Judging of Race Walking, Ron Laird No. 175, Spring, 2006 In-depth Look at Running Economy, J. Karp
Mid-Marks for Runway Precision, Brian Risk Interview with Joe Vigil Patterns of Support in a Bending Leg, R.
Adam Nelson Interview Lungs and Distance Running, Jason Karp Mackenzie
Correct Race Walk Technique, Ron Laird Last 3-5 Strides in LJ Approach, Mike Jones
No. 154, Winter, 2001 Training of American Decathletes, Huffins & The Glide—The Glen Mills Way
Periodization Training, Jason Karp Hart
Management of Risk in PV, Jan Johnson
USATF Level I Coaching Education Program,
Carolyn Ross & Troy Engle

No. 183, Spring 2008 Kinematic, Dynamic And EMG Factors Of A No. 202, Winter 2013
Patterns of Force in the Depth Jump, Spint Start, Milan Coh & Mitja Bracic Racing Strategies, Jason Karp
Mackenzie & Grey Conditioning Spring Acceleration: Recent Modern PV Training Area, Kernan & Williams
Q&A with Trinidad Coach Ian Hypolite Researh, John Shepherd Long Jump Technique, John Shepherd
Arousal Regulation Techniques, K. Zackowitz Spirit of the PV—10 Tips, Tim St. Lawrence
No. 194, Winter 2011 The Form of Wladyslaw Kozakiewicz,
No. 185, Fall 2008 Top-Speed Practice Drills for Sprinters, Headly, Bussabarger
Kenyan Domination in Long Dist. Running, et al. Harry Marra Interview
Lantz Teaching the Hammer Throw: How to Get a
Achilles Tendinitis Prevention & Treatment Beginner to Throw in Just Days No. 203, Spring 2013
Interview with Vern Gambetta, Russ Ebbets The 4x100 Relay, Clayton Davis Run Hard, Be Strong, Think Big (Fayetteville-
Libor Charfreitag Profile, Glenn Thompson Children and Sport, Russ Ebbets Manlius Story)
Transfering Strength Training to the Track
No. 186, Winter 2009 No. 195, Spring 2011 Using Olympic Lifts to Strengthen Prep
Heptathlon Roundtable Should Coaches Alter Running Form in Throwers
Idealized Mathematical Model of a Runner Distance Runners?, Kirk Reynolds Steady Pace Running 400m, James Parker
Built from Angle of Lean What Type of “Athletic DNA” Do Elite
Decathletes Possess?, Bar-Lev No. 204 , Summer 2013
No. 187, Spring 2009 Coaching Kids Successfully: 100 Years of Motor Inspiring Young Women Throwers
Developing Speed Strength for Collegiate Development Research, Matthew Buns Life After Throwing, E. Wanless
Thrower, Larry Judge A Fresh Look at Plyometrics, John Cissik Tech. Analysis of R. Lavillenie, Bussabarger
Assessing Sprint Ability, Jason Karp Fundamental Mechanical Principles in PV, Comparative Analysis of the PV Takeoff
Interview with Harold Connolly David Bussabarger Is Speed the New Route to Endurance?
Tom Tellez Interview
No. 188, Summer 2009 No. 205 , Fall 2013
Altitude and Beyond: Hyperbaric Tng. No. 196, Summer 2011 Dynamic Stability, Russ Ebberts
Eighty Years of Systems Coaching, Horwill Raising American Distance Runners to Gold Medal Shoes Or Barefoot: Which Is The Best Way
Seven Steps to Teach the Hammer Throw Levels, Jim Hunt To Run?, Kevin A. Kirby
Leadership Roundtable Quality Strength for Human Athletic Performance, “Choking” Under Pressure And How To
C. Staley Prevent It, Robert B. Welch
No. 189, Fall 2009
Collegiate Hammer Facilities: Compliant with Intl. Training Forwards Or Backwards?, Larry
Teaching Distance Racing Strategy, Chapman
Standards?, Larry Judge, et al. Hannon
Skills and Drills, Russ Ebbets
The Track Coach’s Digital File Cabinet,
Profile of Kara Patterson, Kurt Dukel No. 197, Fall 2011 Continued, Skip Stolley
Sport Psychology Roundtable
No. 190, Winter 2010
Teaching the Hammer Throw: Perfecting Technique, No. 206 , Winter 2014
Looking Back at the U.S. 4x1 Disasters in
G. Martin Bingisser & Ryan E Jensen Strength Training For Distance Runners, Matthew
Berlin, Dennis Grady
The Neural Gains From Strength Training, John Buns
Athletic Power Development: A Critical
M .Cissik Looking Back At U.S. Sprint Relay Results, Dennis
Component for Throwers, Todd Linder
Grady
Interview with Tony Naclerio, Russ Ebbets No. 198, Winter 2012 How Plyometrics Works, Donald Chu & Gregory
Recovery Principles, Clive James Coaching Strategies For Barrier Heights During Myer
Plyometrics, Robert Marchetti Mixing The Right Ingredients, David Lowes
No. 191, Spring 2010
VOQ Training For Cross Country & Track, Dan Where Have All The Gliders Gone?, Don Babbitt
The Right Leg in the Javelin Throw, Kevin
Kaplan
McGill
The Secret Of Sisu And The Making Of Lasse No. 207, Spring 2014
Ten Principles of Coaching the Comback
Viren, Rolf Haikkola H.S. Training Timeline, W. Rowan
Runner, Ashley B Benjamin
Developing Proficient PV Technique, D. Bussabarger
Athletics Outstanding Performer—The Vaulting No. 199, Spring 2012 Being a Meet Director, Bruce Colman
Pole, Dave Nielsen Interview w/Kevin Tyler Safety Guide for T&F, Robert Rush
Takeoff Point in Fiberglass PV, Bussabarger Coaching for Speed, James Ulrich
No. 192, Summer 2010
Interview w/Tony Wells
Top Seven Lessons For Coaching Runners, Dr.
The Vegetarian Diet, Mathew Buns No. 208, Summer 2014
Jason R. Karp
The Transfer Of Momentum In Fiberglass Pole New Faces on the Team: Unfit T&F Neophytes
No. 200, Summer 2012
Vaulting, David R. Bussabarger Increasing Self-Efficacy Racing at Altitude
Down Memory Lane with TC/TT Editors
Post-Performance Stretching For The Athlete, Rotational Javelin Throwing—Fundamentals
Fiberglass PV Trends, D. Bussabarger
Allistair McCaw Official Timing at Long Distance Events
Rainer Martens Interview
Twitch-ful Thinking, Stephen Sniderman Sequencing Your Workouts
Pushing The Athlete In The Weight Room: How No. 201, Fall 2012
No. 209, Fall 2014
Much Is Too Much? John M. Cissik Managing Teams with a Big Tent Philosophy
If You Are Not Assessing, You Are Guessing
Barefoot Madness
No. 193, Fall 2010 Understanding Running and Aging, Utzschneider
Hamstring Injuries and the Sprinter, Cissik
4x100 Roundtable Maximizing 800 Training, Sinnott & Rizzo
The Invisible Injury, S. Weinheimer
Strength Training And Distance Running: A Shot Put Predictors, Judge & Bellar
Rotational Throwing, G. Thompson
Scientific Perspective, Jason R. Karp Fitness Gains For Javelin, R. Bradstock
5/27/15

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TRACK

COACH Summer 2015 I 212

The official technical USING A 400M CRITICAL ZONE TRAINING MODEL TO

212 I SUMMER 2015 JUMP, JUMP, JUMP

The official technical

continued on NEXT PAGE

TRACK COACH — 6750

The Track Fan’s Companion

TRACK COACH — 6751

Using a 400m Critical

By JASON GABLE, USATF LEVEL 3 CANDIDATE,

TRACK COACH — 6752

Long Speed 300-600m Intensities are based on previous • 1x5x200m, 1x3x200m

TRACK COACH — 6753

How to calculate 300m training paces for a 400m sprinter:

TRACK COACH — 6754

TRACK COACH — 6755

TRACK COACH — 6756

RT 2005- No data 400—57.5 100—11.2 200—22.70 43-5 TJ (12th) 200 = 8.5%

ER 2005- DNR 100—11.41 100—11.04 DNR 21-6 LJ (11th) 100 = 3.2%

CD 2005- DNR 60—7.24 60—7.09 60—7.15 22-9.5 LJ (12th) 60—7.17 60 = 2.1%

TRACK COACH — 6757

Relay Progressions can be determined: handle an increase in workload,

TRACK COACH — 6758

TRACK COACH — 6759

TRACK COACH — 6760

TRACK COACH — 6761

The writer can see several possible

1. In the early decades of fiberglass

TRACK COACH — 6762

TRACK COACH — 6763

In contrast, when we examine the

A second important interrelated

The combined upshot of these fac-

The upper half of Lavillenie’s vault

TRACK COACH — 6764

The differing technical approaches

The evolutionary history of fiberglass

vaulting technique can be described

Sergey Bubka and

TRACK COACH — 6765

TRACK COACH — 6766

HIGH JUMP: Head Judge

HIGH JUMP: Asst Judge (Clerk)

HIGH JUMP: Pit Crew Members

TRACK COACH — 6768

By James Radcliffe & Robert farentinos

TRACK COACH — 6769

Table 4.1: Athletic Readiness

TRACK COACH — 6770

TRACK COACH — 6771

TRACK COACH — 6772

Figure a Figure b Figure b

Action Sequence small cones or minihurdles.

TRACK COACH — 6773

Using a 400m Critical Zone Training Model to Improve Work

TRACK COACH — 6774

DO NOT DELAY TO COMPLETE THE COURSE!