acknowlegdement and thanks - ustfccca...context: travel group 2012 ( 11 athletes): • 9 females...
TRANSCRIPT
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Acknowlegdement and Thanks: • Brian Mondschein – Rice, Kutztown St., SE Louisiana
• Terry Crawford, Stan Huntsman – University of Texas
• Winckler, Seagrave, Pfaff, Schexnayder - Coaches Ed
• Tom Tellez, Mark Baughman, Mike Takaha - Houston
• Dorothy Doolittle – Houston, Tennesee
• Bill Webb, Gorge Watts - Tennessee
• Pat Henry – Texas A&M
• Jim, Dan, Wendell, Juan, Brian, Francique and Andreas
• Amazing Student Athletes
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4 x 100m Relay
Observations
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Context: Travel Group 2012 ( 11 athletes): • 9 Females
100m
200m
400m
100m Hurdles
400m Hurdles
4x100, 4x200, 4x400 relay
• 2 Males
110m Hurdles
(ltd) 400m Hurdles
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Bias / Intent: • By design, we train every athlete in the
group for the 4x100 relay and the 200m
• We intend to compete every athlete in the
4x100 and the 200m
• Of the 11 athletes we travelled in 2012,
10 competed in the 4x100 and all raced 200m
• This year,12+2 on trav sq. All will do both
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Fluency: • 100m acceleration pattern is the base
pattern, from which other acc patterns vary
• So we teach it first, to give us a reference
from which to better teach more subtle
patterns (200, 400,100 hur, 110 hur)
• To run the 4x100, mastery of the 100m
acceleration pattern is preferred, but an
ever-improving stabilization is required!
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Spirit of the Event: Banzai!
• Acceleration exercise, not exchange
• Urgent
• Risk a missed pass
• Willing to fail (short term)
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Structure: • 1 x (120,140,140,120) relay
• Due to the overlap of each leg, actual
sprints are significantly longer than stated
• 4x200, 4x400, much closer to stated
distances because the overlaps comprise
a smaller percentage of the total race
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Useful First Step: • Separate the Responsibilities – Each does
their job, let others do theirs
- Coach responsibility
- Outgoing Athlete responsibility
- Incoming Athlete responsibility
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Coach Responsibility:
• Teach acceleration and speed development
• Create the environment, establish rules
• Identify athlete skills and manage personnel(chemistry!)
• Set marks
• Teach exchange mechanics. Enforce mechanics
• Coordinate, observe and analyze training reps
• Set marks – Competition mark derived from aggressive
training mark
• Decide exchange style: Over-hand vs. Under-hand
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Outgoing Responsibility(Leader /Quarterback)
• Apply 100m fundamentals wo blks / “READ!”
• Leave on Time – Read the mark consistently from
stance. No assumptions!!
• Push into Darkness /Accelerate Aggressively – Try to
leave incoming runner
• Limitation: Blind
• Stay in designated half of lane
• When called, show stationary target (heel of hand)
• Close hand when baton is felt. Do not grab
• After exchange – Continue aggressive acceleration
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Incoming Responsibiliy (Herald / Follows lead of outgoing)
• Run in with aggression – Try to run past outgoing athlete
• Stay in designated half of lane
• Announce arrival with loud call (Hit, hot, hop, hut).
• Wait for target to appear. With eyes, find target hand
• Push pass – Look baton into target
• Run through and well past the exchange
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Training Considerations
• 4 x 100 is an acceleration exercise
• Start teaching early
• Practice exchanges two times a week
• Consistent training approaches / 40m
• Intensity – 100% !!!
• Finish every pass – No quitting in zone, even on
“failed” exchanges -This is where you get skilled and
solve problems
• Give feedback, solicit feedback
• Variety: in zone, 4 x 60m, solo, competition style,
with and without baton
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4 x 60m Relay Set-Up 1
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4 x 60m Relay Set-Up 2
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Lead Off Athlete (Curve start mechanics, Right hand index finger baton
grasp in blocks)
• 100m acceleration principles apply
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Outgoing Athlete – 2 or 4 (Look inside, right hand support, left hand trigger)
• 100m acceleration principles apply, no blocks
• Athlete occupies outside half of lane
• Left foot forward, left trigger hand extends back (looking
inside, under shoulder)
• Right foot forward, left trigger hand extends forward
(looking inside, under armpit)
• Read “upside down”
• Receive with left hand, pass with left hand
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Outgoing Athlete – 3 (Look outside, left hand support, right hand trigger)
• 100m acceleration principles apply, no blocks
• Highest degree of difficulty – Most skilled
• Athlete occupies inside half of lane
• Left foot forward, right trigger hand extends forward
(looking outside, under armpit)
• Right foot forward, right trigger hand extends back
(looking outside, under shoulder)
• Read “upside down”
• Receive with right hand, pass with right hand
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Personnel Placement (Seek, establish and retain “chemistry”)
• May or MAY NOT run our four fastest athletes
• Competitors
• Skill / Patience / Consistent reading
• *Responsibility and accountability
• Degree of difficulty:
– 3:140m, receive blind(fr best?), pass w sight, curve accel wo blk
– 2: 140m, receive blind, pass sighted, straight accel wo blk
– 4: 120m, receive blind, straight accel wo blk
– 1: 120m, pass w sight, curve accel with blocks
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Exchange Zone
• 10m acceleration zone
• 20m exchange zone
• Ideal exchange = 15-18m deep in zone
• 25-28m free run into zone for outgoing athlete (will not
feel incoming athlete for a long while). We call this
‘running into the darkness’.
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Troubleshooting
• First check: did outgoing athlete leave on time?
• Second check: did outgoing athlete leave aggressively?
• Third check: did incoming athlete accelerate
aggressively? (this affects quality of run in)
• Misc check:
– Did incoming wait on target to pass? Look at target hand? Give
top of baton?
– Did outgoing give proper target? Keep hand still? Grab?
• Train a fifth athlete, compete a fifth athlete on occasion
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Incoming Acceleration through Zone
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Outgoing Acceleration through Zone
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Combined Acceleration through Zone 1
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Combined Acceleration through Zone 2
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Setting the Trigger Mark
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Call Push Pass
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Calibrating
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Exchanges 1
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Exchanges 2
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Exchanges 3
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Exchanges 4
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Exchange….Leaving On The Mark
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Exchange…Barely
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Exchange…Much Better!!!
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Putting It All Together
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Putting It All Together
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Some arithmetic: • 11.56 + 11.12 + 11.49 + 11.13 = 45.30 (42.36) / 2.94 diff
• 4 x 11.00 = 44.00 (41.50) / 2.50 diff
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Final Notions
• Run through the exchange. Not to the exchange.
• Can someone explain what, exactly, is a “safe pass”?
• Early convergence in zone = trouble
• Don’t miss the wisdom in “failure”