Athletics Coach Magazine January 2018

ATHLETICS COACH -JANUARY 2018
Table of Contents
Click on the name of the article to jump directly to that page
What are hip thrusts and are they the magic bullet for
Hip Thrusts for Improving improving sprinting performance in your athletes?
Sprint Performance We look at the results of the first longitudinal study

on their effectiveness and talk to National Junior
Sprints Coach, Paul Pearce.
8
O
Horses for Courses: The High Performance

Finding the Right Goals for the Vegan Athlete: New Resarch
Right Runner 20 Shows it is Possible 26
What can Tim Crosbie's Year 6 Teacher trying David Rogerson has become one of the global
to hammer a screw into the wall teach us about experts on balancing a vegan diet with the stresses
coaching? Probably not a lot...but our run coaching of an elite athlete lifestyle. Here's how it can be
guru shares his expert opinion on the role of the done!
coach in identifying and guiding runners to the
events that best fits their strength.
Click on an article
2
Running on Sand for Injury
Prevention and Performance 32
You’ve probably heard claims about running on sand and the
possible performance and injury prevention benefits it may have. We
put these claims to the test by reviewing the current literature and
talking wth Australia's sand running coaching experts.
Coaching Throws with Peak Performance:

40 Scott Martin High Jump 48
We speak with the former Commonwealth Games An examination of the progression of elite High
Gold Medalist and current High Performance coach Jump athletes and the age that they hit their peak
about how to be a great throws coach. performance.
Ask The Experts - Mike Hurst 54 5 Top Tips for Coaching Kids 60
We share a selection of the questions answered Development Coach Darren Wensor shares the
by the highly respected coach, Mike Hurst and his lessons he has taken from his coaching journey and
team. his top five tips for coaching kids.
64 Games for Primary Students

IAAF World Coaches
Four fun activities suitable for Primary-aged
students that focus on improving throwing, Conference Report:
jumping, distance running and reaction times and
the supporting evidence for their use. Sprinting Success
Loren Seagrave is one of the best
sprint coaches in the world and was
one of the keynote presenters at the
IAAF World Coaches Conference
in 2017. This article gives a brief
introduction to his presentation and
includes links to the full presentation
for coaches who wish to learn more.
Running Biomechanics
74 for the Coach
Running biomechanics expert, Blayne Arnold
introduces the key points that coaches should
80
understand about biomechanics to best assist their
athletes and recreational runners.
e to jump directly to it
3
ATHLETICS COACH - JANUARY 2018
4
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Editorial
Welcome all to the first Athletics Coach will be able to look at the eight days of
magazine for 2018, and what a busy and competition and tell stories to family
exciting year we have ahead. I hope you and friends of the role you played in
have managed to get a bit of rest and the development of athletes out there
relaxation over the holiday season and representing our country - enjoy it.
are ready for another big year. Athletics Australia Board Member,
From a High-Performance competition Chris Wardlaw, is keen to remind us
perspective, the Commonwealth Games that Athletics is a Coach driven sport,
on the Gold Coast during April will be the and he is right. The focus for us in 2018
pinnacle for the year and we wish the team is to continue to build services and
and personal coaches all the best of luck learning opportunities that meet your
for the Games. What we don’t do enough needs, regardless of where you are
though is pay credit to those coaches motivated to coach. We will be working to
who contributed to the development of build out the opportunities for personal
those athletes as children, youth, and and professional development with
developing adult athletes. an emphasis on ensuring that where
The proverb goes “it takes a village to possible, these are not geographically
raise a child”. Equally, there are many restrictive. Be prepared for new courses
and modules to support coaches
contributors to an elite athlete’s podium
performance and that includes the working with recreational running
multitude of coaches they have worked groups, masterclasses in Kids’ Athletics,
with through their development. To those developing the soft skills of coaching and
coaches that were there to build those getting some insights from our Track and
Field and Out of Stadia experts.
fundamental movement skills, gave
support, made it fun, focussed on the Enjoy this edition of the magazine, thank
personal bests, weathered the struggles you for your continued commitment to
and celebrated the success – thank you. keeping Australians moving and best
Coaches are a critical determinant as to wishes for a prosperous 2018.
whether a participant stays in the sport
or even stays active. So, many of you James Selby
General Manager - Program Development
5
2018 AUSTRALIAN
JUNIOR ATHLETICS CHAMPIONSHIPS
March 14 to March 18
Sydney Olympic Park Athletics Centre
Draft Timetable Entry Standards
NOMINATIONS
Entries are taken directly by the athlete's Member Association.
Member Association Nominations Close Registration and

More Information
Athletics ACT 10:00pm - January 28 Click here
Athletics NSW 9:00am - February 12 Click here
Athletics NT Contact Athletics NT
Queensland Athletics 9:00am - February 28 Click here
Athletics SA 11:59pm - February 18 Click here
Athletics Tasmania 10:00pm - March 8 Opening Soon
Athletics Victoria 11:59pm - March 6 Click here
Athletics WA 9:00pm - February 18 Click here
This information is intended to be a guide only. Please check the website of
your Member Association for more information.
6
2018 AUSTRALIAN
OPEN ATHLETICS CHAMPIONSHIPS
February 15 to February 18
Cararra Stadium, Gold Coast
Draft Timetable Entry Standards
NOMINATIONS
Entries are taken directly by the athlete's Member Association.
Member Association Nominations Close Registration and

More Information
Athletics ACT 10:00pm - January 28 Click here
Athletics NSW 9:00pm - January 28 Click here
Athletics NT Contact Athletics NT
Queensland Athletics 11:59pm - January 28 Click here
Athletics SA 5:00 pm - January 28 Click here
Athletics Tasmania 5:00pm - January 28 Click here
Athletics Victoria 5:00pm - January 25 Click here
Athletics WA 5:00pm - January 26 Click here
This information is intended to be a guide only. Please check the website of
your Member Association for more information.
7
Hip Thrusts for Imp
Sprinting Performa
T
he correlation between lower-body
strength and sprinting performance
has been well documented (Seitz et al.,
2014; Smirniotou, Katsikas & Paradisis, 2008)
and has resulted in coaches incorporating
extensive strength and conditioning programs
as part of a sprinter's training regimen.
Traditional programs have focussed on
exercises such as squats, deadlifts and/or leg
curls, which have been supported by some
evidence for improving sprinting performance
and improving running economy (McBride,
Nimphius & Erickson, 2005; McBride, Triplett-
McBride, Dvie & Newton, 2002; Yetter & Moir,
2008).
8
proving
ance
In recent years, the peer-reviewed literature the force produced by the athlete is in a
has highlighted the positive correlation horizontal (anteroposterior) direction.
between horizontal force and maximum In 2017, the Journal of Strength and
running velocity (Brughelli, Cronin & Conditioning Research published one of the
Chaouachi, 2011), challenging the use of first longitudinal randomized controlled trials
exercises such as the front or back squat comparing one group of adolescent males
that have a greater focus on improving an performing a six-week squats program to
athlete’s ability to generate vertical force. It
another group performing a six-week hip
is believed that horizontally-directed forces thrust program. A range of performance
are important for sprinters to facilitate variables were assessed, with the results
accerleration and in overcoming friction and indicating that improvement in the 10 and 20
wind resistance (Mero, Komi & Gregor, 1992). metre sprint times may have been greater in
In response to these findings, the barbell hip the group undergoing the hip thrust program
thrust has become an increasingly popular than in the squats group (Contreras et al.,
exercise that builds strength in the gluteus 2017).
maximus, hamstrings and quadriceps, where
9
The Study - Contreras et al.

(2017) “Anteroposterior-resisted
The Objective movements (hip thrust)
This study aimed to compare the appear to better transfer to
effects of a six-week hip thrust horizontal-based activities
and six-week front squat training
programs on a range of performance (20m sprint)”
indicators. Of particular interest to
athletics coaches, the study examined the effect
of the programs on 10 and 20 metre sprint times,
horizontal jump distance and vertical jump height.
The Participants
All participants studied were male and between
the ages of 14 and 17.
The Results
There was a positive effect of the six-week hip thrust
training program on reducing 10 and 20 metre
sprint times. There was also improved horizontal
and vertical jump performance, although the
authors noted a weak effect size.
When comparing the two treatment groups, the
authors noted a "possibly [greater] beneficial
effect" of the hip thrust training program compared
to the front squat program.
The Limitations
1. Adolescent males going through puberty are in a
unique physiological situation, so the results may
not be applicable to females and older or younger
athletes.
2. All participants had at least one year experience
with squats but no previous experience of hip
thrusts. This may have affected the rate of
improvement.
3. Some critics have questioned the use of front
squats, where back squats are more commonly
used by current coaches for improving speed.
10
HIP THRUSTS FOR SPRINTING
Figure 1: Improvement
Front Squat Effect Sizes
in selected performance
indicators in the front squat 1.5
group (*90% conf. limits)
1
The front squat group showed
Effect Size
very likely improvement in 0.5
vertical jump distance and a
positive effect on horizontal 0
jump performance. Effect
size on 10 and 20 metre sprint -0.5
times suggest front squats
are "unlikey beneficial." Vertical Jump Horizontal 10m Sprint 20 Sprint
Jump
Figure 2: Improvement
in selected performance
Hip Thrust Effect Sizes
indicators in the hip thrust 2
group. (*90% conf. limits)
1.5
The hip thrust group showed
Effect Size
significant improvement in 1
the 10 metre sprint and a
strong effect size for the 20 0.5
metre sprint. There was also
0
some support for horizontal
jump and vertical jump -0.5
improvement. Vertical Jump Horizontal 10m Sprint 20 Sprint
Jump
= Greater improvement in
Figure 3: Effect sizes on
performance indicators Between-Group Effect Sizes
Hip Thurst Group

between treatment groups. 1.5
(*90% conf. limits)
1
An analysis of between-group
0.5
Effect Size
effect sizes showed that

there was some evidence to 0
= Greater improvement in
Squat Group
support the hypothesis that

10 metre and 20 metre sprint -0.5
times improved more among -1
the hip thrust group than
-1.5
the front squat group. The
Vertical Jump Horizontal 10m Sprint 20 Sprint
authors noted the potentially
Jump
beneficial effects worthy of
further research. *The 90% confidence limits represent the "likely range of 'true' effect sizes"
and should not be interpreted to indicate statistical significance
Above: Starting Position
(Credit: Sheer Strength Labs)
Below: Extension Position
12
How to Perform a Hip Thrust
1. Have the athlete sit on the ground with straight

legs and their upper back resting on a padded
surface, such as a bench or step. Position the
barbell over the shins.
2. Ask the athlete to roll the barbell over their
thighs so it rests directly across their hips, slightly
above the pelvis. The barbell should be padded to
prevent bruising and held with the palms facing
down.
3. The athlete should now get into the starting
position for this exercise (above image). Feet
should be shoulder width apart and should be
brought towards the buttocks to create a ~90
degree angle with the thighs.
4. The athlete raises the barbell off the ground by
contracting the hip extensors. As the hips raise the
athlete's back will hinge around the surface that
they are resting on. It is critical that the athlete
maintains a 'neutral' spine and pelvis and that the
extension movement is derived from the hips.
5. The athlete should continue until full extension
with the shins vertical and the body flat from knees
to shoulders. Hold for one second before slowly
returning to the start position for the next set.
Load: It is advised that beginner athletes first

perform the movement without any additional
weight until they have mastered the technique.
Weights can then be progressively added.
Contreras, Cronin & Schoenfeld (2011) advise that
intermediate athletes work their way up to loading
equal to their body weight and that advanced
athletes can reach weights of over 200kg after
several months of progression.
13
The Argument Against Hip Thrusts for

Sprinting Performance
While the Contreras et al. study has opened the loading was inappropriate for improving
the door on the possibility of hip thrusts sprinting performance. For sprinters, the
becoming a crucial tool in the sprint coach's gluteus maximus needs to be able to produce
kit, other recent research has had less explosive strength to perform high-velocity
success demonstrating that hip thrusts can contractions (Mero, Komi & Gregor, 1992;
improve sprinting performance. Bishop et Seitz et al., 2014). Hip thrusts with high weights
al. (2017) examined the effectiveness of an are therefore likely to improve power in the
8-week barbell hip thrust strength program in gluteus maximus (supported by the observed
comparison to a control group, and found no increase in hip thrust strength) but would be
statistically significant improvement in sprint
less likely to increase the explosive strength
times across any of the distances studied (10,required for sprinting. While further research
20, 30 and 40m). The authors concluded that is required, coaches should keep an eye out
although there was an increase in the athletes'
for future studies that examine athletes using
hip thrust strength, this does not transfer into
a lighter load to encourage faster bar speed to
improved sprinting performance. better develop the explosive strength required
One possible explanation for the results of for improved sprinting performance.
the study conducted by Bishop et al. was that
What are your thoughts on using hip
thrusts for improving your athlete's speed?
Share your thoughts with the Australian
Further Reading coaching community.
Comfort, Bullock & Pearson (2012). A Chelly, Fathloun, Cherif, Amar, Tabka & Van
Comparison of Maximal Squat Strength and Praagh (2009). Effects of a Back Squat Training
5-, 10-, 20-Meter Sprint Times, In Athletes Program on Leg Power, Jump, and Sprint
and Recreationally Trained Men. Performances in Junior Soccer Players.
Published in the Journal of Strength and This study examines the effecitveness of a
Conditioning Research, this study found that back-squat training program on increasing
maximal squat strength was significantly the sprinting and jumping performance of
correlated with faster 5 metre sprint times in junior soccer players. The results indicated
recreational and trained athletes. However, significant improvement in sprinting time and
10 and 20 metre sprint times were only found jumping force. The authors concluded that
to be correlated with relative squat strength back half squats are highly recommended as
of the recreationally trained group. part of training for junior players.
The authors concluded that relative squatting From an athletics perspective, these results
strength is an important determinant of a may be transferrable to specific events and
successful start for all athletes. coaches of combined events athletes are
especially encouraged to consider the results.
14
Paul Pearce on Hip Thrusts and Strength

For Sprinters
As a former 400m National champion and the gym, the athlete's need to start with a small
current National Junior Sprints Coach and weight and learn to perform the movement
National Junior Coaching Coordinator, Paul correctly and big weights should only be for
Pearce advocates the use of hip thrusts for those that handle it.
improving sprinting performance. We had
the opportunity to speak with Paul about his
strength program and understand why he "They need to be cautious - the same
sees hip thrusts as an important component as with any exercise. They need to be
of his training regimen.
doing the right movement pattern
Athletics Australia: Why do you use hip
first before you add load"
thrusts as part of your training program?
Paul Pearce: Essentially what it's trying to
do is, in the first 20 metres, you want a good AA: So you agree with Contreras that for
forward drive through the hip flexors, the beginners, hip thrusts can be completed just
glutes. The hip thrusts, when they're done using the body weight of the athlete?
right, is to make sure that everything is PP: Yeah definitely, definitely from a younger
squeezing and projecting forward in the same athlete's point of view or if an athlete is new
motion that we are looking for on the track. to the gym environment. They need to be
AA: What level of importance do hip thrusts cautious - the same as with any exercise. They
have in your strength program? need to be doing the right movement pattern
PP: Hip thrusts are one of many exercises I first before you add load.
employ, I wouldn't look it as the be and end all AA: At what age would you start using this
of the program. One of the things I commonly exercise with your athletes?
see that athletes do incorrectly is that they PP: There's not much difference between a
don't support the back well enough and simple bridge, which all of my younger high
develop lower back issues if they aren't doing school athletes do as part of their warm up.
it correctly. Without the proper support and They're doing a single-leg bridge, double-leg
exercises around it, hip thrusts may do more bridge just to make sure that glute activiation
damage than good. is occuring before they start the session. I have
AA: What are the factors that you consider no issue with them doing something like hip
when determining loading in the gym? thrusts in the basic gym environment but it's
about using approrpriate loads for the stage
PP: Each athlete needs to have an introduction
that they are at. You could have a 16-year old
to the exercise to ensure that they are doing
boy who has been in the gym for two or three
it right all the way through. For me, when I'm
years and could be quite confident in doing
with the athlete they need to be squeezing the
some of the movements, whereas you could
glutes and making sure that they're on, rather
have a 23 year old coming to the gym for the
than just doing the exercise for the sake of
first time. So it's about knowing the athlete's
doing it. It's the same with anything in the
training age and adjusting accordingly.
15
"They're not getting the basic lifting patterns right so they're

going into complex movements too early and too soon"
AA: Contreras also advocates for a very whereas during double leg exercises they
gradual progression when setting load for tend to stay fairly stable even if one glute or
hip thrusts - do you also agree with this hamstring is working harder than the other.
assessment? AA: What's the most common error that you
PP: I do and I think it needs to be gradual. One see working with sprinters in the gym?
of the things to consider is that if you put too PP: I guess, talking about the developmental
much weight on at one time the athlete may space, is athletes just not getting the simple
be unable to handle it and their technique will stuff right. They start adding complex
suffer. This could result in worse outcomes. movement patterns in the gym when they
Whatever we're doing in the gym needs to be don't need to. They're not getting the basic
able to be replicated on the track. It's not just lifting patterns right so they're going into
about going out there and trying to smash complex movements too early and too soon.
it in the gym, whatever we do needs to be
AA: What are the consequences of that?
transferrable to the track or otherwise it's not
relevant. PP: Incorrect technique, back issues, hip
issues, whereas if you're getting it right early,
AA: Going back to your explanation for why
your ability to move weights and move forces
you use hip thrusts - creating horizontal force,
quicker later on becomes easier. You ask any
are there any other exercises that you use to
athlete and when a lot of their lifts feel easy,
achieve that?
they're doing the correct technique and it's
PP: I'm a big fan of single-leg squats, step- all going up in the one motion. Whereas if the
ups, anything to do with the glutes, hamstrings weight is off to the side or the hips are off it's
and stabliser muscles around the side. I do an going to be a struggle.
exercise similar to a hip thrust, where we are
This is also where the transfer from gym to
standing up and working on the hip flexors,
track comes into play. You might be working
glutes and hamstrings while ensuring that the
one side more and when you go to the track
core is engaged and remains in a stationary
and try and recreate the forces in a fast and
braced position. It's essentially a replication
dynamic way, that's where something might
of the running motion in the gym that can be
happen such as a hamstring injury.
done with cables or with a machine if you have
that in the gym. You're also not getting the right outcomes on
the track because you're cutting corners in
Anything along the lines of single leg
the gym.
exercises are, for me, a big thing. It means
you're targeting the specific side that might The ultimate message is keep it simple in the
be weaker than the other, and the coach can gym and don't try and do complex movements
tell straight away if a hip drops either way too soon.
16
17
MY
SQUADS
A
t athletics and recreational running
events across the country, we have been
speaking with participants about how
we can help connect them with Accredited
Athletics Coaches. In addition to a more
intuitive and user-friendly Coach Search
system, one of the most requested features
was a means for athletes and runners to easily
find active running and track and field squads
in their area.
To meet this demand, we have created a new
service for coaches to create unique pages
for their squads that will link directly from
their coach profile. Athletes will also be able
to search directly for squads that meet their
needs through the Squad Search system that
will be made publically available from the end
of the month.
For coaches, setting up your squad page is a
quick and simple process. Once complete, it will
assist athletes and recreational runners find
your group and serve as another opportunity
to link your website to improve your SEO and
promote your services to the wider public.
This is a free service for every Accredited
Athletics Coach.
18
Step 1
Step 2
Login to the Coach Portal. If you have
forgotten your password click here.
Step 3
Select View/Add Squads.
Select ‘Add a New Squad.’
Step 4 Step 5
Complete the digital form, including the You will now be taken back to the ‘My
club name, location, squad type, athlete Squads’ page. From here you will be
or runner skill levels catered, website, able to edit the squad you have just
contact details and a blurb. created, add an additional squad,
or delete a squad that is no longer
Select ‘Save’ at the top of the screen relevant.
when you are finished.
19
Horses for Courses

Finding the Right Goals
for the Right Runner
Written by Tim Crosbie
Picture my Grade 6 teacher Sister Margaret… setting and training methods, often leaves you
hammer in one hand and screw in the other, scratching your head. Dealing with this is one of
furiously belting the screw into the wall but with the true tests of a coach.
each strike gaining no traction. While obvious Whilst we celebrate the dramatic growth
to even a 12 year old student that either a in recreational running over recent years,
screwdriver or a nail were better choices, Sister increasingly the power of social media seems to
Margaret’s apparent lack of experience resulted be skewing the landscape and the ‘further the
in an entertaining spectacle for the students, andbetter’ mentality has well and truly taken hold.
a frustrating few minutes for Sister Margaret! If not for parkrun resetting some mindsets,
But as with many things learnt early in life, the I’ve no doubt we’d be in the midst of an ultra
lesson of what may be obvious to some isn’t marathon revolution and dealing with the
necessarily obvious to others, has stuck with me inevitable consequences.
since that day. So let’s look at some key things a coach should
What’s this got to do with coaching?? Well in consider when having those all important initial
many instances I’ve found that when dealing conversations concerning background, where
with novice runners, how they approach their they want to go and how they are going to get
initial foray into the sport and go about goal there.
20
"Dealing with novice runners, how they...go about goal setting
and training methods...is one of the true tests of a coach."
21
DEVELOPMENTAL AND TRAINING AGE WORKING ON THE STRENGTHS

The athlete’s age will be a primary consideration Often the athlete will have a pre determined bias
in determining appropriate distances and based on their previous experience or where
events. Generally, in Australia we consider they believe that their strengths lie. However,
the minimum age for longer events to be the in many cases a coach will identify something
following. 10km -12 years, Half Marathon – 16 that indicates a new direction for the athlete.
years, Marathon and Ultra – 18 years. 10km Convincing them to take the new path becomes
& below – year 1 of training, Half Marathon – the next challenge!
years 1 to 2, Marathon & Ultras – years 3 to 4. Distance is an obvious one to consider here.
It can be quite frustrating for a coach to have
Distance Biological Age a good 5 or 10k runner who won’t get out of
10km and Under 12 Years bed for anything less than a half marathon.
In reality, working on their 5 or 10k lays a
Half Marathon 16 Years great foundation for stepping up - but often
the progression is accelerated before a solid
Marathon and Ultra 18 Years foundation is established.
A coach may also spot either a stylistic or mental
These are suggested minimums and there will strength suited to particular events. When
always be exceptions due to individuality. And looking for a good mountain runner, it's not the
of course, parental influence can muddy the beautiful stride pattern of a track runner that
waters. However, applying these limits will will have them climbing 1000 vertical metres,
have the coach steering a steady course for a more the combination of total body strength
developing athlete. and a steely resolve.
We must also consider training age for
recreational runners with the number of late
adopters presenting a new dynamic for coaches
"Working with cadence can deliver some
dealing with mature bodies that may have low degree of change"
training history. For the recreational runner
we can introduce another set of guidelines for
when distances are appropriate: CADENCE / STRIDE PATTERN
All athletes have their individual stride pattern
Distance Training Age and cadence when running. This will naturally
1 Year predispose them to certain events. The steady
10km and Under
rhythm and turnover of a track runner will be
Half Marathon 1-2 Years ideally suited to road racing, while the strength
of a cross country runner will lead them to also
Marathon and Ultra 3-4 Years excel on the trails or hills.
Whilst changing a runners natural style is
Once again these are guidelines only, but taking problematic, there is no doubt that working with
a more conservative approach to distance cadence can deliver some degree of change as
graduation tends to lead to lower injury risk and will be demonstrated in the case study later on
greater longevity as a runner. in this article.
22
HORSES FOR COURSES
MENTAL STRENGTH + CONCENTRATION

Coaches quickly get to understand the psyche of
their athletes and the varied range of both mental
strength and the level to which they can stay
switched on during competition. The latter can
dictate event selection for many, particularly on the
track where mental concentration is paramount in
race tactics, pace regulation and decision making.
As a competing athlete myself, for the 4 minutes
of a 1500m I could lock in and be in total control,
the 8min+ of a 3000m was possible but a stretch,
while the 15min required for a 5000m was beyond
my capacity.
It is often in training that a coach will see these
patterns develop. Can the athlete sustain 8 x 1km
without missing a beat or do they thrive when
presented with a set of 6 x 400m?
PHYSICALATTRIBUTES
We have to be careful not to pigeon hole athletes
based on their physical dimensions, as we can all
name many ‘exceptions to the rule’. The 200cm
and 90kg mile runner may look out of place on
the start line, however is that an impediment to
success?
However, what you’re dealing with in terms of body
shape, height, weight and muscle distribution can
be a key indicator of what your runner may be best
suited to. Guiding your runners on their personal
journey will require a understanding on how the
factors outlined above impact them and what
strengths or weaknesses the runner and coach
want and need to work with.
Laying the ground work from the start can be as
simple as a statement such as ‘we don’t yet know
what you’re best at and the exciting next phase of
your journey is to find out’.
And perhaps if Sister Margaret had have had
a carpenter guide her through some basic
maintenance tasks then those entertaining few
minutes of frustration may well have been avoided.
23
"A low centre of gravity meant that Kirstin would never look
like a gazelle when running, so on the advice and under the
supervision of her Physio Peter Malliaris, the increase in
cadence was affected in a matter of months"
CASE STUDY - KIRSTIN BULL the 56km Two Bays Trail race and a surprise
Bronze medal at the Commonwealth Trail
In 2008, Kirstin Bull averaged 5:13 per km Running Championships over 70km, her
to run 1:50 for her first half marathon. Her aptitude for distance was apparent, but both
goal when she commenced a formal coach/ athlete and coach knew her next, and more
athlete relationship was to improve her half successful phase, would be on the road.
marathon time and maybe one day run a
marathon. Eight years later Kirstin averaged Despite being good on the trails, a comparison
4:32 per km on her way to winning the World of shorter road and cross country races
100km Road Running Championship, and in indicated that Kirstin really is at home on a
doing so broke her own Australian record. reliable surface where her cadence remains
relatively steady and she can lock into
What were the indicators during the pace. This really became evident as she set
intervening years that pointed Kirstin towards about winning the 44km Great Ocean Road
ultra marathons and in particular the 100km Marathon for three successive years.
road race?
Technically there was only one change in the
Two key factors presented early with Kirstin; final phase of development that delivered
1. a short body with relatively low centre tangible benefits…. lifting her cadence from
of gravity & 2. a mental resolve rare even the mid 180s to 200. A low centre of gravity
amongst ultra marathon runners. The first meant that Kirstin would never look like a
factor meant that as a competing athlete her gazelle when running, so on the advice and
5k/10k performances were always going to under the supervision of her Physio Peter
be modest in comparison to the marathon Malliaris, the increase in cadence was
and beyond. The second factor gave us the affected in a matter of months.
raw material and desire to push the limits of
training and present new training concepts So through a combination of observation,
that many would baulk at. experimentation, careful management and
one key technical adjustment, transforming
Race management then became the next a recreational runner into a World Champion
consideration as the plans for her ultra was an eight year project that neither athlete
career took shape. With her first forays into or coach would ever have believed possible
ultras being on the trails with some wins in at the start.
24
HORSES FOR COURSES
25
THE HIGH PERFORMANCE

VEGAN ATHLETE
NEW RESEARCH SHOWS IT IS POSSIBLE
David Rogerson
Senior Lecturer
University of Bath
Originally published by The Conversation
I am a senior lecturer
V
in Sports Nutrition and
eganism is a life choice that more people Strength and Conditioning,
seem to be making. Still, despite its and currently lead
increase in popularity, when most think Sheffield Hallam University's MSc in Applied Sport
of a vegan, they tend to think of an animal and Exercise Science.
rights activist, or someone who is a bit of a
hippie at heart. And most likely, said vegan is
slightly underfed owing to a strict diet of tofu, expenditure (the amount of calories we burn)
lentils and salad. is high. And for athletes who undertake lots
of training this could be a problem. This is
But despite the stereotype, over the last few why in my latest paper, I set out to find out if
years, more and more sports stars and well- a vegan diet really can provide an athlete with
known athletes have also made the decision everything they need to perform at an optimum
to go green and follow a vegan diet. And with level. And my findings certainly provided food
reports that two vegan seafaring brothers for thought.
are preparing to cross the Atlantic, fuelled
purely by a diet rich in lentils, soya beans and Previous research shows that vegans may
vegetables, it seems being vegan and wearing end up consuming less protein and fat than
a woolly cardigan no longer go hand-in-hand. non-vegans, and may struggle to get enough
vitamin B12 – which is found in meat, fish and
If successful, the British brothers who plan to dairy. B12 is an important vitamin, and a lack
live off a diet of freeze-dried meals on their of it can lead to anaemia, weakness and mood
3,000-mile vegan voyage will become the first changes.
to row the crossing on a plant-based diet. But
while veganism is now somewhat in vogue, Studies have also shown that a vegan diet can
concerns have been raised that a diet which be low in Omega-3 fatty acids which come
restricts meat, fish, and dairy can’t possibly from nuts, seeds and fatty fish (like salmon),
be good for your health. along with calcium (think milk, and cheese)
and iodine, which is also found in dairy
Plant Power products. But plant-based diets also tend to
Vegan diets can make getting sufficient be higher in carbohydrates, fibre and other
calories difficult – particularly if energy important vitamins and minerals too.
26
“Through the strategic selection and management of food choices, and
with special attention being paid to the achievement of energy, macro and
micronutrient recommendations, along with appropriate supplementation, a
vegan diet can achieve the needs of most athletes satisfactorily.”
- Rogerson (2017)
27
For an extreme challnge such as crossing the a vegan diet can obtain all essential amino
Atlantic - which is going to result in a very acids, in sufficient quantities, if the diet is
high energy expenditure – obtaining sufficient varied and energy appropriate. Pulses – such
calories is going to be a high priority. My as beans, lentils, peas – and grains – like
research shows that vegan diets tend to be rice, oats, wheat – are all protein rich, with
high in fibre which helps you to feel full, so complementary amino acid profiles. And
finding ways of consuming enough calories eating a range of these foods throughout the
without getting so full that you can’t eat day will ensure protein and amino acid needs
enough is important. Eating energy-rich are met comfortably.
snacks like nuts and dried fruits is one way
to do this, as is increasing feeding frequency. With energy and protein covered, the next
main concern of a vegan diet is getting enough
The Question of Protein micronutrients – so checking off the vitamins
Protein is necessary for healthy skin and and minerals. While vitamin B12 can be
muscles, and is important for athletes in supplemented with a daily tablet or injection,
terms of recovery from exercise. But getting other nutrients such as calcium, iron, zinc
enough protein on a vegan diet is less of a and iodine can be easily managed with
concern than you’d think, especially if enough careful meal planning. Foods like flax seeds
calories are consumed. While it has been and walnuts are also important essentials
suggested that vegetarians and vegans might of a vegan diet as they are a good source of
need slightly more protein than omnivores omega-3, along with algae supplements,
– due to plant-based sources being harder which may help to control inflammation and
to digest – the main concern for the rowing improve recovery. Clearly then being vegan
brothers will be ensuring they eat a range of and an athlete can go hand in hand, but it
protein-rich foods daily. does take careful planning.
Organic compounds called amino acids are So for the brothers crossing the Atlantic, who
the building blocks of protein – found in all will have to put up with wild winds and stormy
protein foods like meat and pulses – though seas on a near daily basis, it seems getting
many plant-based protein sources tend not enough plant power is going to be the least of
to contain all the essential amino acids. But their problems.
Further Reading
Tarnopolsky, M. (2004). Protein Requirements protein requirements.

for Endurance Athletes. The author suggests that elite endurance
This review article examines the protein athletes have higher protein requirements
requirements for endurance athletes at low, but suggests that supplementation is
moderate and high intensity exercise. The unnecessary, with enough energy and dietary
author concludes that at low and moderate protein coming from a mixed diet.
intensities there is no increase in dietary
28
THE HIGH PERFORMANCE VEGAN ATHLETE
Diet Type Possible Dietary Possible Sport Related Recommendations

Issues Issues
Omnivorous Poor ad libitum Male and female Energy intake should be scaled to
diets can lead to athletes with low energy the activity level.
nutrient deficiency.intake at risk of nutrient
deficiencies. Depending on the sport, 1.4-2.0 g
Vitamin D kg-1 CHO; 0.5-1.5g kg-1 fat (or, 30%
deficiency possible Calcium requirements energy) consumed daily.
(if sun exposure is increased during
poo/unlikely). negative energy balance, Micronutrient-rich diet sufficient
amenorrhea and female to achieve DRVs; Vitamin D3
athlete triad. supplement might be necessary.
Pesco- Same as omnivores Iron deficiency with and Same as omnivores, plus ensure
vegetarian plus: without anaemia a risk that iron needs are met via a variety
in female athletes. of food sources.
Energy and protein
deficiencies.
Lacto-ovo Same as pesco- Same as pesco- Same as pesco-vegetarians plus:

vegetarian vegetarians plus: vegetarians plus:
& Lacto- EPA/DHA supplement might be
vegetarian Long chain n-3, Reduced muscle needed.
iron, zinc, riboflavin creatine and carnosine
deficiencies more stores a possibility in Increase iron (m=14mg & f=33mg
likely. males and females. day-1) and zinc (m=16.5mg & f=12mg
day-1) intakes due to reduced
bioavailability of plant sources.
Vegan Same as above Same as above plus: Same as above plus:
plus:
Low bone-mineral Increase protein to 1.7-2.0g kg-1 and
Protein, fat, n-3, density is an increased up to 1.8-27 g kg-1 during weight loss
B12, calcium, possibility in female phases (obtain from range of plant
iodine deficiencies athletes. based foods).
also possible/
likely in males and Achieving energy Nuts, seeds, avocados, oils to
females balance might be a achieve 0.5-1.5g kg-1 fat daily.
problem for larger
athletes. EPA/DHA (microalgae); vitamin d3
(lichen) & B12 supplements might
be needed; iodine in some instances
too.
1000mg day-1 calcium from

beans, pulses, fortified foods and
vegetables.
Rogerson, D. (2016). Vegan Diets: Practical Advice for Athletes and Exercisers.
29
IAAF KIDS' ATHLET
IN SPORTING SCHO
TERM 2 FUNDING O
Visit the website to learn how your school can apply.
TICS
OOLS
OPENS MARCH 5
31
Anyone who loves running and the beach will be able to tell you that putting
the two together is one of the most beautiful ways to spend an early morning
or sunlit afternoon - but it can also be a bloody tough session! A study by
Lejeune, Willems & Heglund (1998) found that running on sand requires
1.6 times more energy than running on a hard surface primarily due to a
decrease in the muscle-tendon efficiency. This has been shown to allow
runners to perform sprint sessions at maximum intensity with higher energy
expenditure and greater metabolic power values (Gaudino, Gaudino, Alberti
& Minetti, 2013).
In addition to the extra force being generated by the runner, running on sand
requires a greater range of motion of the ankles and hip flexors that may
increase strength and flexibility (Pinnington, Lloyd, Besier & Dawson, 2005).
It has been claimed that running on sand also reduces stress injuries as a
result of the reduced impact from running on a softer surface.
These benefits have led to some popular running websites to claim that
beach running is a great way to improve strength, fitness and running
performance while preventing injury. So let's have a look at what the peer-
reviewed evidence says, in conjunction with the opinion of our running
experts, on the veracity of these claims.
for Injury Preventio

32
Testing Th
Running on Sand
on and Performance
hree Common Claims About33Running on Soft Surfaces
Claim 1
What do the experts say?
"Of course, it all depends on the effort and the
program, but it is true that a session of equal
distances would require more effort on sand" says
"Running on Sand Is a More sand running expert Greta Truscott. "I coach soft
sand every week and I've raced on soft sand and
Intense Workout Than on a it's an amazing cardio workout, which is why it's
Hard Surface" so good."
Trail runner Jane Kilkenny agrees, but points
out that "running on sand has a different muscle
What does the Peer-Reviewed Literature Say? demand" so the requirements are "not completely
Multiple studies support the claim that running on comparable to running on hard surfaces."
sand requires the runner to expend more energy What are the coaching implications?
than running on hard surfaces.
For coaches, this tells us that distances need to
Lejeune et al. (1998) found that running on sand be adjusted appropriately to ensure that we are
required 1.6 times more energy than running on targeting the correct energy systems and working
hard surfaces. within the athlete's ability. Reducing distance by
Pinnington & Dawson (2001) found that sand ~35% is a good general guide for sprint sessions
running required 1.5-1.6 times more energy (remember that acceleration is especially difficult
than on a grass surface. on sand), while endurance running can be adjusted
by setting a time objective rather than distance
Muramatsu et al. (2006) found that jumping target. Beach running is also a great option
required 1.2 times more energy on sand than on for Fartlek sessions where runners are able to
a solid surface. adjust the pace according to how they are feeling
From these findings, Gaudino et al. (2013) and change how they run in conjunction with
concluded that running on sand is an effective environment - for example, faster sections over
way to perform sprint training with greater energy the harder sections of beach and slower periods
expenditure and higher metabolic power values over the softer sand. However, soft sand sessions
than could be achieved training on solid surfaces. allow for lots of variety; "you can do everything you
can do on a track or on the road; fartlek, sprints,
hill sessions on the dunes etc... sand running can
be an intense full body workout" Greta says. Getting to Know
Going barefoot is one of the factors that many runners find appealing
Greta Truscott
about training on the sand, but Greta Truscott advises a gradual

Barefoot?
approach to barefoot running. "With new runners...maybe in the last

Shoes or
5-10 minutes of the session, have them take their shoes off and get
them used to running barefoot. Then in future sessions you can slowly
increase the time they spend without shoes and ease the runner into
it." In addition to the extra strain on the ankles and lower body, coaches
should be aware of the risk of cuts and bruises, especially when running
on coarse sand and advise their runners to cover any pre-existing cuts
or blisters.
BEACH RUNNING
Claim 2 What do the experts say?

Greta Truscott: "I can tell from my own running
that it definitely strengthens my calfs, quads,
"Running on Sand Builds hamstrings and glutes...even the abs get a
Strength in the Lower Body good workout because you're bracing your core
for stability. Running on soft surfaces is like a
That Running on a Hard strength session in itself!"
Tim Crosbie: "It's especially useful for cross
Surface Does Not" country runners, building strength in the ankle
and preparing for running on uneven surfaces
that they might encounter. It's also good for
What does the Peer-Reviewed Literature Say? runners preparing for races such as the "Big
There has been a lack of peer-reviewed studies Red Run", getting them used to the surface and
that have shown that training on sand develops building the specific strength that's required for
muscles that training on a hard surface does running on softer surfaces.
not. However, there have been studies that Jane Kilkenny: "It places more stress on the
show that running on sand works some muscle calves and particularly the achilles...sand hills
groups in the lower body more intensely than can also be a great way for coaches to build
training on a hard surface. strength in the runner's hips and core.
Yigit & Tuncel (1998) showed that in a What are the coaching implications?
comparison between a control group and
Running on sand can be a good addition to
runners on hard and soft surfaces, the runners
the training program for runners looking to
in the sand group had a greater increase in calf
build strength in their lower body, core or
circumference over the six-week endurance
hips. However, coaches should remember
program. This suggests that sand running
that strength is specific and therefore need to
may be associated with greater overload in
consider whether the benefits of the muscle
that muscle group than hard surface running
gained from beach running are relevant to the
and no running.
objectives of the runner.
Pinnington et al. (2005) identified a greater
activation of the gastrocnemius of runners
when running on sand than a harder surface.
For Rejoov Runners' Greta Truscott, running on softer surfaces isn't just
'another' training session but a lifelong passion. Growing up in central
Australia, Greta speaks fondly of her time running in the soft sand of
the creek beds. "Running on the sand...you definitely feel liberated.
You've got beautiful scenery...it's uplifting and refreshing, especially
running barefoot." Today, Greta and her partner Chris are based on the
on the beautfiul Sydney coast and soft sand running is a key part of their
training program. "It's great being able to run into the water between
sets or dive in and catch a few waves at the end of a session - that's a big part of what we do." For
more information about Rejoov Runners, check out the website.
Claim 3
What does the Peer-Reviewed Literature
Say?
Studies that have examined the correlation
between running on sand and injury occurence
"Running on Sand have found that running on sand increaases the
likelihood of some injuries, while decreasing
has a Lower Injury the occurence of other injuries compared to
Risk than Running hard surfaces. However, further research
would be required to determine whether the
on Hard Surfaces" overall risk of injury increases or decreases
with running on sand.
Evidence of Higher Injury Occurence Evidnce of Lower Injury Occurence

Knobloch, Yoon & Vogt (2008) found that Nigg & Segesser (1998) demonstrated that
among masters athletes, there was an training on firmer surfaces resulted in a
increased risk of mid portion achilles higher occurence of overuse injuries than
tendinopathy when running on sand when softer surfaces. This was supported by
compared to running on ashphalt. Inklaar (1994) in a study of soccer players.
Richie, de Vries & Endo (1993) found that Ekstrand, Timpka & Haugglund (2006) found
running on sand was correlated with that among football players, impact-related
increased exercise induced medial shin injuries were also associated with harder
pain. surfaces.
Barrett, Neal & Roberts (1998) argued that Cressey et al. (2007) explored the possibility
the unstable nature of sand, especially that unstable surface training, such as
dry sand, was likely to increase the risk of training on sand may improve balance,
musculoskeletal injuries in an athlete's strength and mobility to reduce the risk of
lower body. lower-limb injury in performance athletes.
Pen, Barrett, Neal & Steel (1996) showed that Miller et al. (1998) showed that training
among elite Ironmen, running on sand was on soft surfaces could potentially lead to
the component of training and competition lower levels of hemolysis (destruction of
that resulted in the most numerous and red blood cells) during exercise as a result
severe injuries of the calves, shins and of decreased forces occuring during heel-
knees. strike.
Ultimately, there is still a lack of direct causal evidence to suggest that running on sand results
in a greater or lesser risk of injury than running on hard surfaces. However, there are some
longitudinal studies currently being conducted that should be released this year that may
shine further light on the effects of soft sand training for preventing injury among recreational
runners and performance athletes.
36
BEACH RUNNING
What do the experts say?

Greta Truscott: "It does depend on the type
of injury and the runner...as a general rule
I'd say if it's an impact injury there's a lower
chance because of the sand absorbing the
force....[as for] instability injuries, you need
to be really careful. Be considerate of the
camber and uneveness of the sand."
Football clubs (such as the Sydney Swans
Jane Kilkenny: "It depends on the injury...I
wouldn't put anyone on the beach with a
pictured above) have used sand running during
history of achilles inujries or ongoing issues pre-season to reduce the risk of overuse injuries
with their ankle or knee. The sand can add that are more likely to occur during the pre-
an extra injury risk with the extra stability season period.
challenge, however sand training can be an
excellent option to add variety and intensity (Woods, Hawkins, Hulse & Hodson, 2002).
to training sessions."
What are the coaching implications?
While more research is required before
we can say definitively what the effect that
running on sand has on injury occurence,
exisiting research shows that the additional
challenge to the lower body does increase
the likelihood of certain injuries. Coaches
should be aware of the medical history of
their runners and use caution when planning
soft surface sessions, especially for runners
with a history of achilles issues. By contrast,
runners who are particularly susceptible to
impact injuries may benefit from the reduced
forces experienced during running on softer
surfaces. Runners coming to soft surfaces
for the first time should be encouraged to
gradually increase their loading to allow for
adequate time to build the unique strength
required for beach running.
Beach running is an attractive proposition
for people looking to get fit over the summer
- but coaches should consider the additional
risks of sand running for untrainied
37
runners.
BEACH SESSIONS
If you decide that beach running is something you'd like to incorporate into
your sessions, here are some popular ideas to get you started.
Long Run:
You can do your usual long run on the sand, but there are a couple of extra
things to take into consideration. Firstly, every beach will have a slant and
even if it is only very slight, this will put extra pressure on one side of your
body, especially on your hips, knees and ankles. Planning your run as an
out-and-back session will prevent the same side of the body taking the extra
load for the full run.
For a long run, it's better to run in the wet harder sand to avoid putting too
much stress on your ankles and achilles for a long period.
Zigzags:
This run uses the natural terrain of the beach to create a challenging interval
session. After a light warm up, runners alternate between 1:30 to 2 minute
periods running at an easy pace on the harder wet sand and 1 to 1:30 minute
periods of intense effort on the softer sand higher up the beach.
Fartlek:
The natural change in the environment along a coast allows for perfect
conditions for fartlek sessions. One possible suggestion for runners looking
to add a unique flavour is to run as close to the water's edge as possible, following the
tide as it moves up and down the beach without getting wet. This will naturally create
periods of increased pace as the runner escapes the larger waves as they rapidly hit the
beach.
Hills:
Sand dunes make for an intense hill session that aim to build strength in your hips and
calves, while offering a tough cardio challenge. This is usually extra challenging as dunes
usually have the softest sand on a beach, so you won't require as many reps as you do on
a hard surface. Just be aware that dunes play an essential role in protecting the coastline
and trampelling can destory the flora that helps keep dunes together. Be aware of local
restrictions to keep off the dunes and avoid large groups using the same area.
38
Intervals:
For groups of varying abilities, the out Pyramid Intervals Descending Intervals (x2)
and back time based interval variations
are an excellent option that result in 30secs out easy, back 2mins out steady, 2mins
everyone back in the same spot for strong, 30sec rest back quicker, 30sec rest.
recoveries together. Greta Truscott 1min out easy, back 1min out steady, 1min
recommends descending intervals or strong, 30sec rest back quicker, 20sec rest.
pyramid intervals. In addition, coaches 2mins out easy, back 30secs out strong, 30secs
can use a mix of short sprints, long reps, strong, 30sec rest back quicker, 10sec rest.
team relays and 'In and Outs', where
1 min out easy, back
runners go from touching the water with
strong, 30sec rest
their hand or foot and racing up to the
promenade or bank and then back to the 30secs out easy, back
water. strong
39
"To be a great throws coach you need to have a great technical mo

strong knowledge of strength and conditioning for p
Damien Birkinhead, coached by Scott Martin, at the 40

2017 World Championships
COACHING THROWS
WITH SCOTT MARTIN
T
alented athletes don't always make great
mentors, but Scott Martin has made a
smooth transition from competing into
coaching. A Commonwealth Games medalist in
both the Shot Put (Bronze) and Discus (Gold),
there is no doubt Scott was well equipped with
a solid understanding of the technical model of
the sport. However, his success as a coach has
as much to do with his strong understanding of
the events as the rigorous approach he takes
to planning and the approachable attitude that
he maintains with his athletes. Currently the
National Junior Throws Coach in addition to
his role as Personal Coach to (among others)
Damien Birkinhead and Todd Hodgetts, Scott
took the time to speak to us about the challenges
of coaching throws at the various levels of the
sport and hopefully encourage more club-level
coaches to specialise in coaching the throws
events.
Athletics Australia: What are the challenges of

becoming a throws coach and why do you think
there are fewer coaches at club level specialising
in throws than the other event groups?
Scott Martin: I could talk for a while about that...
well, firstly it's a technical event and technical
events are difficult to coach. There are four
odel, great coaching eye and a different throws and they're quite different
in themselves so it's hard to specialise. Then
power athletes" the other big important component of throws
is strength and conditioning, so to be a great
throws coach you need to have a great technical
model, great coaching eye and strong knowledge
of strength and conditioning for power athletes.
41
“There’s nothing wrong with introducing strength and conditioning

early as long as it’s done age appropriately considering [the athlete’s]
developmental age”
SM: In addition, it's a bit harder to find as Putter do Shot Put, Discus, Long Jump, 100m,
many athletes to coach. For example, with High Jump whatever and also play Basketball
running there's a lot of events to keep people or another sport as well. The more rounded
incentivised, there's gifts, club races, relays you have an athlete the more skills they have
and everything, whereas with throwing it's a and then they can specialise later with greater
bit more limited so you get a smaller pool of results. It's not like you have to do just Shot
athletes. Put from the age of 12 to achieve success.
Just from a coaching point of view though, it's AA: And at what age do you think that the
hard because of that requirement to have a strength and conditioning training can come
strong strength, conditioning and technical into the coaching program?
understanding. SM: Depending on how it's prescribed, you
AA: So in your opinion, what should come can have strength training such as body
first? Should a throws coach begin with that weight, medicine ball and to a small extent
strength and conditioning background? overweight or specific implements very
young. When it comes to what we traditionally
SM: It depends on the age group. Technical think of as strength and conditioning, like
is more important for the younger athletes, heavy lifting then you'd want to move into
so if you're coaching anyone up to the ages of that around 16. It's hard, you've got to put a
16 or 17 the technical is the most important thousand disclaimers when you're talking
component. After that then the strength and about strength, but it depends on the kid
conditioning side of things becomes really as well. You've always got to consider the
important, especially for elite athletes. individual and their physique, some kids are
AA: On the topic of age groups, when do you just naturally quite strong whereas others
think athletes should begin specialising in the you need to be careful and introduce strength
throws events? slowly to avoid injuries or overworking them.
SM: I started throwing when I was 13, you But there's nothing wrong with introducing
don't have to get in too early. Most good strength and conditioning early as long as
athletes in good systems - you'll find it's more it's done age appropriately considering their
appropriate to do multiple events and multiple developmental and training age. And that it's
sports for a long time, even up until the age of done in a way to build them up and not burn
18, 19. For example, it's good to have a Shot them out.
COACHING THROWS
Shot Put Basics

From Run! Jump! Throw!
• Shot resting on the fingers and base of the

fingers
• Shot placed at the front part of the neck -
thumb to the collar bone
• Fingers spread around the shot
• Power position - body is low ready to

drive up through the legs
• Body well balanced with head and
arm back preparing for release
• Hips and shoulders are twisted
• Throwing arm is at a ~90 degree
angle to the trunk
• Elbow turned and raised in the direction of

the throw
• Speed coming from the legs to release the shot
• Opposite arm bent and fixed close to trunk
• Palm of throwing arm faced outwards with
the last point of contact with the shot coming
off the tip of the fingers
• Head is behind the bracing foot until release
43
AA: You mentioned the benefit of having your

athletes compete in a wide range of throws
events - is there any particular order you think
that they should be introducted?
SM: It doesn't really matter - the only one that I
don't always recommend for the younger guys
is javelin, because there is quite a high injury
risk for an athlete that isn't particular good at
it. If they've got a good throwing motion javelin
is good, otherwise Shot Put, Discus or Hammer
are all helpful and transferable.
For most of our athletes, Shot Put and Discus
works together really well and of course sprints
and jumps are really good for throwers. Distance
events less important, you won't find many
throwers who enjoy running 3km, but sprints and
jumps are important in addition to the throws.
AA: Is there anything that you have found from
your experience that encourages athletes,
especially during their teenage years, to stay
involved in the throws events?
SM: Success is the big one...Success and a really
good training squad I think is pretty important.
So, there are quite a few good squads around
the country where there are a lot of athletes of
different ages training together... so when you
go to training it's a bit more fun and relaxed
because you've got a few friends there that
make you want to go to training and everyone's
throwing at their own level. If you can create
a great squad atmosphere with five to fifteen
athletes all training together it's always good.
In our training squad we've got athletes from 14
through to 26 years old, so there's a good mix of
ages with older athletes for the younger guys to
look up to and learn from and the older guys can
benefit from the leadership position.
If people are having fun at training, because
that's most of what we do, they're probably going
to stay in the sport longer and have a better
chance of having success and continuing on.
44
COACHING THROWS
45
Accredited Coach Graeme Watson
shares his experience bringing
athletics to the outback as part of the
'Carey Right Track' program.
On Sunday 1st October a Carey Right develop coaching skills and facilitated deep
Track Foundation team comprising of friendship between the two communities.
athlete/coaches from Canning Athletics These friendships have been solidified
Club and Carey Baptist College staff and through staying in each other’s homes when
students travelled 9 hours north of Perth to travelling for athletics commitments.
Meekatharra. Together with members of the FLAME was created in partnership with
Meekatharra community they would spend members of the Meekatharra community
the next week running the inaugural Future when they asked for the foundation’s support
Leaders Athletics Mentoring Experience to “get the young people out of town over the
- FLAME. school holidays so they don’t get in trouble.”
For several years the foundation has run The team behind FLAME included Mission
school athletics clinics to build trust and Australia, Yulella and Youth Mental Health
connections with rural, remote and indigenous in Meekatharra and the Carey Right Track
communities. Over the last 18 months the Foundation. Financial support was received
connections built through athletics have from Athletics Australia’s, “Athletics for the
blossomed into a close partnership with Outback Program” and private sponsors
Meekatharra. This partnership has provided from with the Carey community. Participant
opportunities for young people to learn T-shirts and achievement certificates were
athletic skills, empowered older people to provided by Athletics in the Outback.
46
ATHLETICS FOR THE OUTBACK
“In planning FLAME, the team

sought to identify specific local
needs which could be aided through
the diverse strengths of local and
visiting team members.”
of primary school students who attended

for two days of camp. They participated in
athletics games, a mini competition, art
activities and theatre sports.
It was an honour to see young indigenous
people begin to see their natural athletic
ability being realized and worked on
throughout the week. It was a privilege to
be included in art sessions lead by local
leaders to empower young and old alike
in sharing their stories and dreaming of
the future. And it was humbling to share
time, living side by side building deep
relationships and to be named a brother
In planning FLAME, the team sought to during farewell speeches.
identify specific local needs which could be Despite running clinics and camps in rural
aided through the diverse strengths of local and remote Western Australia over the past
and visiting team members. Consequently 8 years, it always feels fresh and new as
the FLAME camp offered activities for three relationships deepen and new opportunities
groups. A four night residential camp for open up. Thank you to the community
high school students consisted of athletics, partners for accepting us and allowing us
mentoring through art, theatre sports and to be a part of your community and journey.
relationship building. Day camp activities And thank you to all the supporters for your
for young adults provided opportunities to support. We look forward to a future of
develop fundamental coaching skills, practice building our already strong partnerships to
these skills and engage with their community enhance opportunities for rural, remote and
through art activities. The final group consisted indigenous communities.
47
ATHLETICS
ATHLETICS COACH
COACH -- JANUARY
JANUARY 2018
2018
PEAK PERFORMANCE
HIGH JUMP
Continuing our analysis of the performance progression
of the best athletes of their respective events, we
examine the best performances of leading National and
Elite athletes in the High Jump.
48
Joseph Baldwin competing in the Under 20s at the 2017 Australian Athletics Championships.
(Photo by Mark Metcalfef/Getty Images)
What the Research Says
Hollings, Hopkins & Hume

(2014)
The age of peak performance for High
Jumpers was found to be 26.1 (± 2.5) for
men and 25.6 (±2.5) for women.
Schulz & Curnow (1988)

Based on a study of gold medalists, peak
performance of High Jumpers occurs at
23.7 (±4.2) years old for women and 23.1
(±2.8) for men.
Key Facts
Peak Age for Olympic Gold?

The last eight male Olympic Champions
have been between the ages of 24 and 29.
However...
Late Bloomers
Five of the last six female Olympic
Champions have been over the age of 30.
Development Years
The mean improvement from Under 14
to Open Australian National-level High
Jumpers was 16% for females and 36% for
males.
24 Years Old
The youngest age at which an athlete’s
Personal Best has a ‘strong’ correlation
wtih their career best performance.
49
PERFORMANCE 2.45
PROGRESSION OF
ELITE JUMPERS
2.4
Season's Best Performance (m)

U
2.35
nderstanding the career progression of elite High Jump
athletes assists coaches to design appropriate and successful
long-term athlete development programs that gets athletes 2.3
performing at the right time.
Figure 2 and Table 2 show the progression of the season's best 2.25
performances of the top 8 male performers at the 2016 Olympic
Games. The results indicate that the top six performers all achieved
the best performance of their career between the ages of 23 and 26 2.2
(median age= 25). This supports the findings of Schulz and Curnow
(1988), who found that the window of peak performance of elite
High Jumpers stretched from 21 to 26. However, none of the top 9 2.15
performers from the 2016 Olympic Games peaked prior to the age of
22, suggesting that improvement up until 23 years of age is the most
2.1
likely progression for most athletes.
16 17 18
An Pearson's corelation coefficient test was conducted to assess
the relationship between career Personal Best performances and
the Personal Bests of the athlete at 19, 22 and 24 years of age. To Derek Droui
increase the strength of the analysis, results of all athletes from Erik Kynard
the 2016 Olympics were considered. The results demonstrate that
among elite athletes: Figure 2: The season's best performan
• There was a weak correlation between best performance at 19

years and career personal best (r=0.3762, n=41).
Athlete/Age 16
• There was a moderate positive correlation between best
performance at 22 years and career personal best (r=0.43, n=44). Derek Drouin -
• There was a strong positive correlation between best performance Mutaz Essa Barshim -
at 24 years and career personal best (r=0.69, n=44).
Bohdan Bondarenko 2.15
These results suggest that among elites, an athlete's personal best
at 19 years of age is a weak indicator of their future performance,
Robert Grabarz -
meaning a high personal best at 19 is only weakly correlated with Andriy Protsenko -
high career personal bests. By contrast, an athlete's personal best at
24 is strongly correlated with career best performance, suggesting Erik Kynard -
that it is by 24 that athletes are more likely to be achieving at or near Majd Eddin Ghazal -
their potential.
Kyriakos Ioannou -
This highlights the importance of the athlete's development between
19 and 24 and may be an indicator for coaches to view these years Donald Thomas -
with a long-term outlook for achieving success as an athlete enters Table 2: The season's best performanc
their mid-20s.
50
PEAK PERFORMANCE
19 20 21 22 23 24 25 26 27 28 29 30 31 32 33
Years of Age
in Mutaz Essa Barshim Bohdan Bondarenko Robert Grabarz Andriy Protsenko

d Majededdin Ghazal Kyriakos Ioannou Donald Thomas
nces of the top nine High Jumpers at the 2016 Olympic Games.
17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33
2.07 - 2.27 2.26 2.23 2.31 2.38 2.40 .237 2.38 2.28
- 2.14 2.31 2.35 2.39 2.40 2.43 2.41 2.40 2.40
2.26 2.19 2.26 2.15 - 2.3 2.31 2.41 2.42 2.37 2.32
- 2.22 2.14 2.21 2.27 2.22 2.28 2.28 2.37 2.31 2.28 2.33 2.31
2.10 - 2.21 2.30 2.25 2.31 2.31 2.32 2.40 2.32 2.33 2.30
2.15 2.22 2.25 2.31 2.34 2.37 2.37 2.37 2.35 2.30
- - - 2.17 2.20 2.16 2.22 2.28 2.26 2.23 2.26 2.31 2.36 2.32
2.00 2.15 2.28 2.27 2.23 2.35 2.27 2.32 2.30 2.33 2.30 2.28 2.29 2.29
- - - - - 2.23 2.35 2.26 2.30 2.32 2.32 2.27 2.32 2.25 2.34 2.37 2.29
ces of the top nine High Jumpers at the 2016 Olympic Games with Personal Best indicated in green. Statistics from the IAAF
51
As with our analysis of elite sprinters and

throwers, we are again provided with evidence
of late developers who realise the best
performances of their career in their late 20s
or even into their early 30s. However, it should
be noted that both Ghazal and Thomas, who
have a PB at 29 and 32 years respectively,
commenced their international careers at a
later age. This reinforces the importance of
considering the training age of an athlete when
examining the age of peak performance.
Athletes who begin specialized training for a
single sport have been shown to achieve their
peak performance at an earlier age than those
who do not (Smith, 2004). This may explain why
Thomas, who was originally a basketballer and
only began high jumping at 21 years of age has
been able to achieve his best performance at
32 years of age.
The delay in the best performances of
latecomers to the sport may be explained by
the need for more time being required to hone
their technique and to develop the competition
skills required to perform at IAAF sanctioned
events.
Coaches should take this information into
account when setting objectives for high
jumpers who come into the sport later and
prepare their athlete for competition into their
late 20s and early 30s. However, for athletes
who have been in the sport since their teenage
years, it would appear that they are most likely
to hit their peak performance between the
ages of 23 and 26, and male athletes have the
greatest chance of Olympic success during
this period.
52
PEAK PERFORMANCE
53
Your chance to connect with the experts of their field
ASK THE EXPERTS

WITH MIKE HURST
I
n the previous edition of Athletics Coach, leading Australian
Coach Mike Hurst and his team of leading Australian athletes
kindly offered their time to coaches to help answer any
questions that you had regarding coaching the 400m
Q: Dear Mike,
I have just started coaching a 15-year-old girl, who has been running the 300m hurdles
at Little Athletics. She is moving up to shield club level in Melbourne this Track season,
where they run the hurdles over 400m.
She is a strong runner and has been running since she was 10 years of age, she also
runs the 800m. My question is how many times she should run over the 400 hurdles in a
season?
It's great to be able to chat with a coach with your knowledge.
Mark Carey
***
Response provided by Mike Hurst and Jana Pittman
Jana Pittman: We always said 12 max runs over 400 at peak racing. Expecting 6-8 to
be good the others pre season or post season - but if it's her first I would half that
number don't you think? Although she might just need practice and those little legs
recover quicker than older ones. The big thing is making sure she runs 400s too for
the speed, as often they don't run 'hard' enough due to some inefficiency over the
hurdles.
Mike Hurst: Yes I do agree, although if anything I'd like them to develop Speed
Reserve time by hitting the 200s.
Jana Pittmann: Yep that's perfect, that's what I did so I would run the 400
one week and the 200 the follow week - sometimes with the hurdles. Even
some sprint hurdles to get fast hurdle practice.
54
55
Q: Dear Mike,
I have heard that in other countries athletes are not encouraged or even stopped to run the 400m
before they turn 18. Is this something that you agree with? Should I be discouraging my High School
runners from competing in the 400m?
Thank you so much I’m very excited to hear your response.
Michael Lee
***
Response provided by Mike Hurst, Jana Pittman and Marree Holland
Jana Pittman: That's a trick question and I think it's really dependent on the kid. I didn't run 400s until
14/15 years of age and I do agree before that they are brutal but a kid needs to learn to run out of their
comfort zone and I personally think by 16 it's ok. Especially when you see some of the top kids in the
world running incredibly by 19!!
Mike Hurst: People who have a big aerobic base due to training like a middle distance runner will
usually dominate the junior women's 400 but future success lies with those who can develop their
speed and subsequently speed-endurance or, as I prefer to describe it, "endurance at speed". What
speed? Well it has to be Race Pace. So I would work toward the 150 to 340m zone and eventually allow
the athlete to take a crack at the entire 400m distance.
Maree Holland: Naturally everyone is entitled to their own opinion but I don't agree with Michael's
statement...Based on my experience I believe my school competitions gave me the necessary
background physically and mentally to develop into an international competitor. As you would know
I ran 53.8 as a 16 year old and went on years later to run 50.24 at the age of 25. What damage did it
cause me?
A very warm thanks to Mike, Jana and Maree for

generously sharing their time and expertise with
the wider athletics community.
Next Time...
Commonwealth Gold Medalist and National Junior Throws Coach,
Scott Martin joins us on 'Ask the Experts' to answer your questions.
Do you have any technical questions about coaching the throws
events?
Do you want to know more about the training program that took
him to Gold?
Send in your questions via email.
56
ASK THE EXPERTS
57
From STAR Interactive Resource
MY
COACHING RE
ONL
From Run, Jump, Throw - Skills, Drills and Games Resource
Throughout 2017, we have continued to expand the database of available content online for your
access at any time and we plan to continue adding new resources to support your ongoing education
throughout 2018.
Resources recently added online include:
Resource Requirements Description
Run, Jump, Throw - Enrolled in a Level This interactive video series examines the skill
Skills, Drills and Games 1 Community compenents and coaching tips for the fundamental
Interactive Resource Athletics Coach movement patterns of coaching running, jumping and
course. throwing.
Level 1 Community Enrolled in a Level This online course takes coaches through the
Athletics Coach - Revision 1 Community material that is covered in the Level 1 Community
Videos Athletics Coach Athletics Coach course.
course.
STAR Interactive Enrolled in a Level This series of videos gives a detailed analysis of
Resource 2 Intermediate the technical model of the track and field events
Club Coach (excluding Hammer and Pole Vault). Includes
Course suggested drills, sessions and training programs.
Level 2 Intermediate Enrolled in a Level This manual provides a review and extension of the
Recreational Running 2 Intermediate course content of the Level 2 IRR course. Offering a
Coach Revision Manual Recreational combination of evidence-based findings and expert
Running Coach opinion, this guide is designed to challenge your
course practises and prepare yourself to take the next step in
your coaching of recreational runners.
Hurdles with Roy Boyd Enrolled in a Level This course offers a thorough guide to coaching
Course 2 Advanced Coach hurdles through the lens of coaching legend Roy Boyd.
- SRH course
58
ESOURCES
LINE
Where do I find the Course
Resource Pages?
You are able to access your Course Resource Pages for any course
How to Access that you have successfully completed by visiting the Coach Portal
and clicking on 'Access my Coaching Resources'. Once logged in,
Enrol for this course scroll down to the 'My Coaching Resources' tab where you are able
through your Course to see a list of links to the Course Resource Pages available to you.
Resource Page There is also a link to the general Resource Database and discounted
subscription form to New Studies in Athletics.
Enrol for this course
through your Course
Resource Page
Enrol for this video

series through your
Course Resource Page
Download the manual

from your Course
Resource Page
Enrol in this course

through your Course
Resource Page From Hurdles with Roy Boyd
59
5 TOP TIPS FOR

COACHING KIDS
Written by Darren Wensor
Darren is a sports development professional and founder of
coachingyoungathletes.com. Subscribe to the free Coaching Young Athletes
newsletter by clicking here.
New to Coaching? Some Words of Advice. . .
When coaching kids for the first time, it is not uncommon to lack
direction. It is a period when coaching beliefs, standards and
philosophies are only starting to be established. To fast-track this
process, below I share five of the top things that I have learnt during
my coaching journey so far. I hope that you find them helpful.
1
The goal of kids' sport is different to elite
sport. You need to adjust to this.
Generally, the main goal of elite sport is to win. The goal of kid’s
sport is development. This difference is critical. Winning can still
occur if development is done well. but winning should not be the
emphasis of a kid’s sport program. Focusing on winning causes
a coach to think and plan short-term. It can also lead to coaches
using inappropriate training content for the development stage of
an athlete. Focusing on long-term development brings an entirely
different and more “kid-friendly” approach to your coaching.
Remember that it is about the kids, not you.
Kid's sport is DIFFERENT to elite sport. This should be

apparent in your coaching
61
2 3
Your demeanour is more Simle a lot and look like you
important than your want to be there
technical knowledge
Don’t be scared away from coaching kids by Enthusiasm is contagious. A coach’s energy
thinking that you don’t know enough of the will flow on to their group.
technical stuff. Technical knowledge doesn’t Therefore you must smile. Look enthusiastic.
impress kids but passion and being likable Appear excited. Be “up on your toes”. Bounce
will. How you coach is more important than around. Be a performer. Tell them that you
what you coach. The two are not mutually are glad to be there. Tell them that you’ve
exclusive and you obviously need to know the been looking forward to the session and have
basics; but the basics are often enough for been for days.
kids. The basics is what they really need to
know. If the kids believe that you like what you are
doing, you will draw them in.
Direct your effort into developing "If it's not 'your day' then try to
HOW you coach rather than WHAT make it someone else's"
you coach - McCaw (2016)
COACHING KIDS
4 5
Don't measure your success The best indicator of grass
in medals roots coaching success: the
kids keep coming back
Don’t chase medals. Or titles. Or premierships. If the kids want to keep coming back, if they
This will lead you down the wrong path with look forward to seeing you, if your session
both how and what you coach. It will also is one of their favourite times of the week,
send the wrong message to the kids because you are doing a fine job as a coach of young
they will be influenced by your lead. We need athletes.
to help kids to love the sport more than the Some of the best feedback that I have ever
medals. Extrinsic motivation won’t sustain a received was when a parent told me that her
young athlete’s motivation. How will you know daughter’s favourite day of the week was
you are doing a good job as a kid’s coach? See Tuesday – because that was the day she came
Point 5. to my coaching sessions.
Above anything else, that to me, is what youth
coaching is all about – the young athlete loves
Medals don't measure youth to come to practice and can’t wait to get there.
coaching success Any long-term involvement in sport, whether
it be at a competitive or recreational level,
firstly requires an interest which develops
into a passion. Facilitating this is one of the
critical roles of a youth coach.
Start by finding out what the athletes in your
charge like about the sport and coming to
practice, and what they want from a coach.
Match this with what you provide them and
you will have a winning formula.
Coach in a way that the kids love to

come to practice and can't wait to
get there
63
GAMES FOR
PRIMARY STUDENTS
In the coming months, we plan to release a detailed collection of fun
athletics games, with evidence-based explanations for why we use them.
This is primarily a resource for new coaches but we hope even experienced
coaches can learn something new. A small taste of four example activities
are provided below.
Squat jumps are a great full-body

strength exercise suitable for
young athletes. Primarily working
SQUAT JUMP
the quadriceps, calves, hamstrings
and abdominals, this fun and
competitive activity will improve
the young athlete’s fundamental
RELAY
jumping technique and build the
strength required to improve future
performance.
64
ATHLETICS GAMES
“Plyometric training may not only make children and adolescents faster and
more powerful; this type of training may offer observable health benefits by
preparing youth for the demands of recreation and sport activities...Plyometric
training can be a safe, effective and fun method of conditioning for children
and adolescents provided that age-related guidelines are followed, qualified
instruction is available and individual concerns are addressed.”
- Faigenbaum & Chu (2017) on plyometrics for children and adolescents.
Why This Activity? Outline

Participant walks to
• Squat jumps are an appropriate • Teams line up at cones with
P marker, picks it up and
method to build strength in a marker in their hand.
performs a squat jump.
young athletes and practice • Participants perform a squat
correct jumping technique. jump and drop their marker C
• The relay format is fun and where they land.
ensures that athletes have • The next participant walks P Participant places
enough rest between jumps to where the marker is marker on the ground
while others take their turn. placed and picks it up. They and returns to start -
• This activity allows each athlete then perform a squat jump next participant walks to
to have multiple jumps, allowing and drop the marker where marker, picks it up and
performs a squat jump.
for lots of repetition. they land.
• This is continued until the Teams aim to reach the
Supporting Research team reaches the finish target cone in fewest
• Thomas, French & Hayes line. jumps comfortable.
(2009) found that plyometrics
are effective for young athletes Variations
looking to improve their power • Progress to running jumps, hops, or hop, step and jump
and agility. combinations.
• ‘Tug of War’ version - line two teams up against each other
and take it turns to jump towards the other team’s direction,
aiming to push the marker further towards the other team’s
camp.
01 .
Consider: For which other events and sports are
plyometric exercises appropriate? Consider the articles by
Markovic (2007), Meylan & Malatesta (2009) and Saez de
Villarreal, Requena & Cronin (2012) to get you started.
65
Finding a way to make distance

running fun, while ensuring that
it’s done in a safe and supervised
environment is a challenge for all
coaches of junior athletes.
This activity is a great way to get
AROUND THE
kids moving and running longer
distances in a small area where
the coach can easily observe and
give feedback to everyone. The
OUTSIDE
continious running can be broken
up by a call to the centre hoops,
which keeps things fresh and keeps
the kids mentally engaged.
66
ATHLETICS GAMES
“Special attention should be made to the psychologic well-being of the

child, with the participation in running being child-driven, not parent- or
coach-driven, and emphasis on enjoyment and fitness, not competition.”
- Blankson & Brenner (2016) on long distance running for young athletes.

• Long distance running in a • Place cones in a circle C
format appropriate for young shape creating a ~30m
children. circuit (depending P P Coach positioned
• Coach has constant observation on the size, age and to observe all
of the whole group and can call ability of the group). participants
P
for breaks when they observe • Place three hoops Cones creating
athletes tiring. in the middle of the ~30m circuit
• Dash to the centre adds an circuit P
element of excitement to the • Have a prearranged Hoops in centre of
activity. word, such as ‘Skittle’. circuit
• Kids jog in one Participants running
Supporting Research direction around the in one direction
• Pate & Greene (2014) argue circuit.
that there is little benefit to • When the prearranged word is spoken by the coach, kids
intense distance training in must run in to to the circle and put a foot in the hoop.
young athletes, but fun activities
that develop an enjoyment of
training have long term health Variations
and performance benefits. • Pretend to say different words to trick the participants
• Remove a hoop to increase the difficulty
• Call body parts or a number of participants to have in the hoop.
• Include some obstacles around the outside of the circuit e.g.
agility ladder
• First participants in the hoop get a ‘tag’ - aim to collect as many
tags as possible.
02 .
Consider: When you are coaching a group of athletes with
wide variation in aerobic ability, what do you do when you
notice one runner looking very tired while others are still
comfortable? Will you end the activity? Can you break up
the group into smaller groups and have different code
words for different groups, with more breaks for the less
developed group?
67
Developing reaction speed is

important for a range of sports
and in athletics, is a component
of an effective start. This activity
develops an athlete’s reaction
time to a stimulus and is a fun and
competitive warm up activity with
minimum equipment required.
An individual’s reaction time has

the potential to improve up until 25
years of age, so this is an especially
R E ACT ION
effective game for young athletes
(Gottsdanker, 1982; Porciatti,
Fiorentini, Concetta Morrone &
Burr, 1999).
68
ATHLETICS GAMES
“Reaction decreases after practice. This is a

parallel with previous studies concluding that a
practice decreases reaction time”
- Ghuntla, Mehta, Gokhale & Shah
Why This Activity? Outline Variations

• Develops athlete’s reaction • Place a cone upside down • Change the starting posture
times by allowing for many and have two students either - e.g. standing on one leg.
practices. side of the cone in a face-off • Winner moves to the right,
• Quick and easy set up for the position. loser to the left, creating
coach. • Students stand in a squat with new pairs.
• Fast competition that allows for their elbows on their knees • Change the starting
lots of opportunity for different and hands clasped together. command.
winners. • The coach calls a body part • Change the distance from
• A fun way to start a session to and kids touch that body part. the cone.
get the athletes engaged. • On a command such as a clap, • Loser runs 20m sprint
kids react as quickly as they behind them and back to the
Supporting Research can to grab the cone before start point.
• Norrie (1967) demonstrated their counterpart.
how practice of a complex skill
allowed for improved reaction
time in subsequent attempts.
P P P
Cones placed
C
along centre line
P P P
Coach standing in
line with pairs Participants either
side of cones
0 3.
Consider: Recent research showed that at an elite
level for senior athletes, there was a significant
association between reaction time and performance
in the 60m but not the 100m (Paradisis, 2013). How
are these findings relevant to the group of athletes
that you are coaching?
69
Allowing young athletes to spend lots

of time developing the fundamental
BEAN BAG
movements of throwing is a critical
step for achieving success in any of
the throws events later in life.
TOSS
This activity is a great way to get
young athletes having lots of throws
with a focus on control and correct
technique.
70
ATHLETICS GAMES
“One of the most common complaints about the...throwing

skills class [was] waiting in line between turns”
- Manross (2000)

• A safe throws activity that • Teams stand in a line behind a cone.
ensures a minimum number of • Different coloured hoops are placed in front of the cones.
people standing still at one time. • Participants take it in turns to throw five bean bags aiming
• Develops throwing technique for the centre of the hoops. Hoops further away from the
and improves throwing accuracy. cones are worth more points.
• Provides a visual target so • Once the participant has had five throws they complete a
athletes have an external prearranged circuit and join the back of the line.
focus of attention to assist
skill acquisition (Porter, Wu &
Partridge, 2010). Different coloured
hoops set up in
Supporting Research front of cones
• A study undertaken by Manross
(2000) demonstrated that
children feel that they learn
to throw most effectively when C
Participants turn around
they have a high number of Coach positioned and complete circuit
P P
repetitions in addition to ongoing to observe all after five throws
coach feedback. participants and P
give feedback P P
If multiple
P P C coaches are
P
present divide
Circuit may between the
include P throw station
skipping, and circuit
agility etc.
04 .
Consider: Change up the style of throw to include
underarm, overarm and sling throws to develop strength
across the body and prepare the kids for all the throws
events.
71
TRA
RACE
SELECTION &
STRATEGY
TRAIL &
RUN
Trail Running and
Ultra Marathon EQUIPMENT
UPDATE
The pilot Trail and Ultra Running Marathon
Coaching Course is set to be delivered RECO
in February in Melbourne. Delivered by
Accredited Coach and passionate Trail
Runner Jane Kilkenny, the course will be
delivered over one full day and cover the
following modules:
• Trail and Ultra Marathon Overview

• Preparation and Training
• Strength and Conditioning
• Injury Prevention and Management
• Nutrition for Ultra and Trail Events
• Recovery
• Equipment
• Race Selection and Strategy
72
TRAIL AND ULTRA MARATHON
AINING
INJURY
PREVENTION &
MANAGEMENT
& ULTRA
NNING
NUTRITION
OVERY
73
RUNNING

G BIOMECHANICS
FOR THE COACH
Written by Blayne Arnold
Based on the Gold Coast, Blayne is a Level 3

IAAF Distance coach, physiotherapist and has
completed a Master of Medical Research in Running
Biomechanics.
In this article, Blayne introduces the biomechanics
concepts relevant for athletics coaches, and explores
how it can asisst coaches in the development and
progression of their athletes.
B
iomechanics can be a very complicated topic and
therefore many coaches tend to shy away from
it. For the coach, biomechanics should simply
be viewed as an objective way to describe movement.
There are three broad categories for the description
of running biomechanics relevant for the coach, these
are spatio-temporal, kinematic and kinetic. Each of
these are important for the coach to understand so that
they can provide valuable feedback to their athletes.
75
Spatio-temporal is the umbrella term used to describe

movement in reference to distance and time. Spatio variables
refer to measures of distance including step length, stride
length and step width. Whereas temporal variables are
measures concerned with time, including cadence, velocity,
and duration of specific phases eg. stance.
To collect stapio-temporal biomechanical information the
coach does not need any specialised equipment, a stop watch
and video camera would be adequate. Using a slow-motion
function when recording makes it much easier to observe all
the information that the coach is interested in during play back.
Kinematic measures are specifically concerned with the

description of movement patterns of a body, segment or joint.
The segments of interest during running are typically those of
the lower limb, principally the hip, knee and ankle joints. Joint
angles are the primary kinematic variables relevant for the
coach.
To collect joint angles the coach also does not need any
specialised equipment. Simply recording the athlete running is
the easiest way to collect the information. For analysis, there
are a few really good applications and software available for
download on both mobile and computer, these include Coaches
Eye and Dartfish.
The key thing to remember is that you want to collect the video
from directly side on or directly in front or behind the runner.
You want to avoid using footage that is captured on a diagonal
angle.
Kinetic measures are concerned about the forces incurred

during running. One of the most common kinetic measures
that a coach is interested in is ground reaction force (GRF). It
has been widely documented that running creates GRFs in the
order of 2 – 3 times body weight. In practical terms, this means
an individual experiences a GRF 2 – 3 times their body weight
every time their foot collides with the ground during running.
Measurement of GRF requires specialised equipment like force
plates and therefore it is not practical for the coach. However,
it is still important for the coach to understand that there are
significant forces acting on the body with every step.
76
RUNNING BIOMECHANICS
Features commonly included in the apps:

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77
"It must be remembered that biomechanics is just an

objective way to describe movement, and there is no
such thing as perfect biomechanics"
78
RUNNING BIOMECHANICS
While there are a magnitude of technologies that can be used to measure

biomechanics the best starting point of understanding running biomechanics
is to look at and understand the running gait cycle (Figure 1). The gait cycle
begins when one foot makes contact with the ground and ends when the
same foot contacts the ground again. Running is just a series of gait cycles
repeated.
Figure 1: The running gait cycle
The stance phase is defined as the duration the foot is in contact with the
ground, while the swing phase is the duration the foot is airborne. During
the running gait cycle there are two periods of simultaneous non-contact,
where neither foot is in contact with the ground, which is referred to as early
float and late float. The running gait cycle can additionally be categorised
into the following time periods – weight acceptance, mid-support, swing
acceleration, and swing deceleration.
While the running gait cycle describes fundamental components of the

skill, there are variations that exist when comparing the movements
of individuals during running. Perhaps the most significant variation is
observed in foot strike pattern. Strike pattern is defined as the motion
of the foot from initial contact to the end of stance phase (toe-off). Three
distinctive patterns of movement have been established to describe foot
strike patterns, including: 1) Rear-foot strike – the heel of the foot makes
initial contact with the ground followed by the mid- and fore foot; 2) Mid-
foot strike – the rear-foot and fore foot make initial contact simultaneously;
and 3) Fore foot strike – initial contact is made by the fore foot followed by
the mid- and rear-foot.
While biomechanics can provide valuable information to the coach and
athlete it must be remembered that biomechanics is just an objective way
to describe movement, and there is no such thing as perfect biomechanics.
Biomechanical measures and analysis are just another tool that a coach
could use in the development and progression of an athlete.
79
Notes from Loren Seag

IAAF World Coaches C
The 3rd IAAF World Coaches Conference was a fantastic opportunity for
coaches to hear from the world's leading track and field coaches and
sports scientists. Videos of the seminars are available online for coaches
to view at any time, but we understand that not everyone has the time
to watch over 6 hours of content. Across 2018, we will share some of
the key messages from the conference, beginning with the fantastic
session delivered by Loren Seagrave focussing on speed training for high
performance athletes.
PRECONDITIONS FOR A SUCCESSFUL SPRINTER
High Specific Muscle Fibres High Amount and Highly Developed

When Loren is talking about the importance Functional Muscle Mass
of highly specific muscle fibres, he’s not just It’s not just enough to have a lot of muscle
talking about type-II fast twitch fibres, he’s to be able to produce power for sprinting.
talking about the “fastest of the fastest twitch “Having a great body for the beach with a
muscles”. Myosin heavy chain (MHC) is the really developed upper body isn’t going to do
motor protein of muscle thick filaments and much good for your sprinting unless you’re
crucial for the success of top-level sprinters. running on your hands.” Loren says that for
Coaches need to consider which factors every 1kg of extra non-functional muscle
promote MHC and equally importantly, what or fat added to an athlete, an additional 2kg
prevents its loss. of extra force needs to be produced to have
the same outcome. For example, a female
athlete who runs 10.96 over 100m, would run
11.29 with an extra kilogram of non-functional
mass.
80
IAAF COACHING CONFERENCE
grave at the
Conference
For every 1kg of extra non-functional muscle or fat added to an

athlete, an additional 2kg of extra force needs to be produced to
have the same outcome
81
PRECONDITIONS FOR A
SUCCESSFUL SPRINTER
Extreme (Specific) Anthropometrics
Seagrave acknowledges that there have been
top-level sprinters who have been shorter than
average, but says “it makes a big difference if
you’re tall, it’s easier to be a top-level sprinters
if you’re tall, if your leg length is greater than
if you’re shorter.” The logic behind this is that
shorter athletes have to rely on a greater stride
frequency to compensate for the shorter stride
length and this is a handicap that is very difficult
to overcome at the highest level of the sport.
For example, Seagrave gives the example of
Usain Bolt who at his peak who would average
4.7 steps per second. For a shorter sprinter
to generate a similar rate of velocity would be
required to run 5.37 steps per second.
Seagrave also challenges, what he describes
as a common myth, of taller athletes being
slower starters. He uses Usain Bolt as an
example of a taller athlete who was generally
regarded to be a slow starter, yet over 10m
showed he had the potential to be as fast as
anyone. “Every time he goes through a range
of motion and pushes, he travels further
because his leg length is much greater. Leg
length really is an advantage to the sprinter as
long as they have the strength to be able to
produce the forces.”
Other Factors
• High Load Tolerance - consider a sprinter
running at 12 metres per second, there is
a high load that the foot has to be able to
tolerate when it hits the ground.
• High Mechanical Efficiency - We need to
have high sprinting economy...especially
important in the 400m. Connected to the
importance of good sprinting technique
in the start, the acceleration phase and
running at maximum velocity.
• Mental Strength.
82
FACTORS CONTRIBUTING
TO A SHORT GROUND TIME
Neural Conduction Velocity
Neural conduction velocity is the spped that
signals are sent down the motor nerve and
back through the sensory system. "High level
sprinters are basically running off reflex",
Seagrave says. "When they put their foot on
the ground that signals up and down - you
basically have a loop that runs in an automated
motor pattern."
Recruitment of Large Motor Units
Sprinters are able to recruit the largest motor
units very quickly - and this is often the fastest
muscle fibres (MHC IIB). Seagrave didn't go
directly in to how training can be designed to
increase the proportion of these fastest-twitch
muscle fibres - but some research has been
carried out that has looked at the effectiveness
of a few different training programs (Jansson,
Esbjornsson, Holm & Jacobs, 1990; Paddon-
Jones, Leveritt, Lonergan & Abernethy, 2001).
Pre-Innervation
This is the "anticipatory firing" of nerves so that
the muscle is already starting to contract when
the athlete hits the ground. "This increases
the ability to have that bounce." Seagrave says.
The fastest sprinters are already dorsi-flexing
their foot before they've left the ground.
This facilitates the recovery of thigh moving
forward.
Other Factors
• Inter- and intra-Muscular coordination.
• Trunk stability.
• Arm and leg coordination - Improving
a faulty arm action can improve what is
happening in terms of the athlete's legs.
83
WHERE DOES THE ENERGY COME FROM?

Phosphagen, Glycolytic and
Oxidative Share
Seagrave begins with the graph of the
simplified graph of the phosphagen,
glycolytic and oxidative energy systems.
What's important to consider here is that
all energy systems are working at the same
time and the graph shows the percentage
that each energy system contributes in
that time frame. For example, for a 100m
runner over 10 seconds, an athlete gets
most of their energy from the phasphagen
energy system - stored ATP and stored
creatine phosphate.
Muscle Contraction
Seagrave gives a detailed explanation
of the process for muscle contraction "If you don't have ATP, muscle contraction stops.
and highlights some key points for coach's It's the job of all the other energy systems to
consideration. rebuild the ATP molecule" Seagrave says.
1. The importance of calcium in the initial ATP -> ADP + energy
phases of muscle contraction. PC + ADP -> ATP + C
2. The importance of magnesium for the binding 2ADP -> ATP + AMP
of Actin and Myosin. Magnesium plays a key role
for muscle function - magnesium defiency is 5. During the 100m sprint, ATP stays relatively
correlated with weakness. Magnesium is lost high over the ~8 seconds with intense exercise.
through sweat and can be difficult to replenish However, it begins to decline towards 10
as it isn't found in common sports drinks due to seconds, explaining why there is a "speed
its unpleasant taste. Coaches should work with maintenance" phase of the race, where athletes
doctors and/or nutritionists to ensure that theirdecelerate. (We refer to this period as the
athletes are not magnesium deficient. speed maintenance phase even though athletes
decelerate is because we name it by what we
3. The energy share that is required for each want to happen).
event is different. "The energy share that is
required in the 100m is different to what we see Seagrave reminds coaches that this dynamic is
in the 400m." dependent on time on not distance - so a junior
athlete running the 100m has a much greater
4. Seagrave speaks about the the three primary speed maintenance phase than an elite.
enzymatic reactions that occur in the ATP-PC
system.
84
DO YOU WANT TO LEARN MORE?

This was just a very small taste of Loren Seagrave's full presentation delivered
on Day 3. We covered only ~20 minutes of the full 65 minute presentation.
You are able to watch the presentation's in full by viewing the videos below.
IAAF World Coaches

Conference
Day 2
Part 1 - Click here to watch (47min)
IAAF World Coaches

Conference
Day 3
IAAF World Coaches

Conference
Day 4
85
2018 ATH
AUSTR
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celebration as we recognise th
introduce you to the leg
The evening is a chance to cele
Athletics season, toast our cham
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86
HLETICS
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ebrate the 2017/18 Australian
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ary 18 from 7:00pm
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ocktail
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hase your ticket and get
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87
Thank you to all Accredited Athletics Coaches who continue to contribute
positively to the health and happiness of their athletes and runners.
© Athletics Australia 2018

Athletics Coach Magazine January 2018

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ATHLETICS COACH -JANUARY 2018

Sprint Performance We look at the results of the first longitudinal study

Horses for Courses: The High Performance

Coaching Throws with Peak Performance:

64 Games for Primary Students

Draft Timetable Entry Standards

Member Association Nominations Close Registration and

Draft Timetable Entry Standards

Member Association Nominations Close Registration and

The Study - Contreras et al.

Hip Thurst Group

effect sizes showed that

support the hypothesis that

How to Perform a Hip Thrust

1. Have the athlete sit on the ground with straight

Load: It is advised that beginner athletes first

The Argument Against Hip Thrusts for

Paul Pearce on Hip Thrusts and Strength

"They're not getting the basic lifting patterns right so they're

Select ‘Add a New Squad.’

Horses for Courses

Written by Tim Crosbie

DEVELOPMENTAL AND TRAINING AGE WORKING ON THE STRENGTHS

MENTAL STRENGTH + CONCENTRATION

THE HIGH PERFORMANCE

Tarnopolsky, M. (2004). Protein Requirements protein requirements.

Diet Type Possible Dietary Possible Sport Related Recommendations

Lacto-ovo Same as pesco- Same as pesco- Same as pesco-vegetarians plus:

1000mg day-1 calcium from

for Injury Preventio

about training on the sand, but Greta Truscott advises a gradual

approach to barefoot running. "With new runners...maybe in the last

Claim 2 What do the experts say?

Evidence of Higher Injury Occurence Evidnce of Lower Injury Occurence

What do the experts say?

"To be a great throws coach you need to have a great technical mo

Damien Birkinhead, coached by Scott Martin, at the 40

Athletics Australia: What are the challenges of

“There’s nothing wrong with introducing strength and conditioning

Shot Put Basics

• Shot resting on the fingers and base of the

• Power position - body is low ready to

• Elbow turned and raised in the direction of

AA: You mentioned the benefit of having your

“In planning FLAME, the team

of primary school students who attended

Hollings, Hopkins & Hume

Schulz & Curnow (1988)

Peak Age for Olympic Gold?

Season's Best Performance (m)

• There was a weak correlation between best performance at 19

in Mutaz Essa Barshim Bohdan Bondarenko Robert Grabarz Andriy Protsenko

As with our analysis of elite sprinters and

Your chance to connect with the experts of their field

ASK THE EXPERTS

A very warm thanks to Mike, Jana and Maree for

ATHLETICS COACH - JANUARY 2018

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New to Coaching? Some Words of Advice. . .

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