FORWORD

Foreword

We have written this book because time and time again we have needed it, but when we have searched for it we have come up empty-handed.

As sports students we desperatelu wanted a simple to athletic technique we could take out and use on the training track. As more experienced coaches we knew that an easy to use reference would be valuable as a quick review of the basics before coaching an event from which we had been away fo a while.

Later, in our work educating coaches, physical education theachersvand others who work with athletes, we have had to recommend a variety of complex and detailed texts to novice after novice, knowing the tedious and difficult study it would take just to acquire the rudiments for teaching technique. We were sure that a clearly presented primer could make many who were new to coaching successful sooner, perhaps reducing the discouraging drop out rate of young coaches.

Involvement with the IAAF Development Programme and the Coaches Education and Certification System (CECS) brought us into contact with is publication entitled Techniques of Athleticsand Teaching Progressions. We felt that book was a big step in the right direction and we used it ourselves. Naturally, we were delighted to be asked to work, with the support of many experts from around the world, on correcting weaknesses in the original and adding new material to produce  Run! Jump! Throw!. The book you are now holding.

Our aim throughout the project was to provide what we ourselves had wanted and what we believe new and experienced coaches around the world want –enough guidance to allow them to get on with their work and learn by doing. We feel that Run! Jump! Throw! Does just that in a clear, user–friendly format. Now when you, and we, search for such a book, it will be there.

Work on the contest of Run! Jump! Throw! Started from the premise that to teach and refine athletic technique property coaches need the following four things:

1)      An understanding of the key points for teaching and learning the event;

2)      A technical model for their athletes to emulate;

3)      The ability to anlyse technique themselves;

4)      A programme of activities through wich their athletes can progress and develop the desire technique.

Run! Jump! Throw! Is divided into three main sections, each covering one of the event groups which make up the title. The main section start with a very brief review of the fundamentals of the event group. These include the most important points of basic theory-the common aims, the key biomechanical principles and examples of games which help to introduce the skills demanded by the eventsin the group. The running events section also features a brief overview of training for middle and long distance races.

The bulk of each section is taken up by visual description of the techniques of the events in the group. These start with an overview of the whole sequence. Then the models down into constituent parts or phases, each of which is presented on the same page as the objectives of the phase and key technical  characteristics for the coach to observe and control. We believe that this format is unique in coaching literature and that coaches of all experience levels will find it easy to apply the information in practice.

Each technical model is followed immediately by a teaching progression of steps by which a beginner, guided by the coach, can learn the event. Again, in addition to visual information, the objective of each step and other key points are given.

We are that the phase breakdown and the teacching progression of some events might be contentious and we do not mean to imply that those we have presented are the only ones that are correct. However, the reasonable and orthodox models we have chosen give coaches valuable tools they can work with immediately, effectively and savely. This, in our opinion, is far better than leaving them to the time consuming and haphazard task of creating their own models unguided. If and when an experienced coach finds the need to develop a new analysis or teaching steps for an event, we hope that what we have presented here will be seen as a starting point.

Our Run! Jump! Throw! Project has also included the production of an accompanying video with the same title. It illustrates the technique and teaching progression of this book using athletes of a variety of standards. Like the book, the video is a central element of IAAF CECS Level  1 courses. It is also available commercially and we recommend it for all coaches.

Finally, we gratefully welcome any comments, which might help to improve future editions of this book or the video. These should be directed to the Development Department at the IAAF Headquarters.

The Authors

Spring 2000

FUNDAMENTALS OF RUNNING

1.      INTRODUCTION

The running events are sometimes described as nontechnical , mainly because running is a natural activity which appears relatively simple when compared to the Pole Vault or the Hammer Throw. However, there is nothing simple about any of the running events. The relative emphasis of speed and endurance dictated by the distance of presence of barriers in the hurdling and steeplechase racesall make technical demands for which athletes must be prepared.

Note: For the purpose of this book, Race walking has been grouped together with the running events. The rules and technique of Race Walking are, of course, very different and a detailed explanation of these differeces is given in the Race Walking section.

Aims

The fundamental goal in all running events is to maximise average running speed over the course of the race. To achieve this aim in the sprint events the athlete must focus on reaching and maintainig maximum velocity. In the hurdles events the focus is the same with the addes requirement of clearing the hurdles. In the longer events optimising the distribution  of effort is of primary importance.

Biomechanical Aspect

An athlete’s running velocity is determind by stride length and straide frequency.  Optimal stride length is lagerly determined by the physical characteristics of the athlete and by the force he or she exerts on each stride. This force is influenced by the athlete’s running mechanics, technique and coordination.

Specific endurance and tactics are, of course, important to the overall speed of a race, though from the sprints to theultra-distancesthe degree of importance varies.

Movement Structure

Each running stride comparises a supoort phase and a flight phase. These can be broken down into front support and drive phases for the support leg and front swinging and recovery phass for the free leg.

The two parts of the support phase are of critical importance. In the front support phase there is actually a deceleration of the forward motion of the athletes’s body. This must be minimised by (a) an active landing on the ball of the foot and (b) a “pawing” action of the foot, particularly in sprinting. During this phase energy is stored in the muscles as the leg bends to absorb the shock of landing—a process known as amortisation.

The drive phase is the only part of the stride that accelerates the body. The athlete’s aim is to direct greatest amount of force into the ground in the shortest possible time. This force is created by contractions of the leg muscles and the release of the stored energy as the leg extends. To achieve maximum acceleration from each stride it is essential that there is full extention of the ankle, knee, and hip joints in combination with an active swing of the free leg and the powerful drive of the arms.

2.      TEACHING RUNNING TECHNIQUE

Running technique can be taught by introducing the key skills that are related to the elements of sprint races: reaction, acceleration, maximum speed and speed maintenance. As there is no way to train all elements at once, a variety of exercise and drills focussing on specific aspects are used.

Point to Emphasise:

·         Improving reaction (using various starting signals and starting positions, such as lying, sitting, standing)

·         Increasing stride frequency (by working on a high knee action and shortening the pendulum of the free leg)

·         Increasing stride length (by working on the full extension of the support leg).

·         Additonal exercises and drills focusing on:

-the pawing action of feet

-full body extension

-powerful but relaxed arm action.

·         A wide variety of games involving running and hurdling.

Points to Avoid:

·         Concentration on only a few exercises or drills.

·         Maximum effort sprints with no variation of distance.

·         Fatigue when working on maximum speed.

·         Heel contact when sprinting.

Note: the strength and endurance capacities of youngsters are not fully developed. Therefore, exercises and load levels must be carefully considered and set to meet the ability and requirements of the individual.

3.      SKILL AND CONDITIONING EXERCISES

Basic exercise and drills should be part of almost every training session, particularly for sprinters. They should be carried out after the general warmup and stretching exercises and should require about 10 minutes. The combined total of repetitions for all the different exercises used in a session should be 1530.

Basic Exercise 1: Heel Kickup

gambar

Loadin; 1 rep = 20-30 metres.

Basic Exercise 2: Ankling

Gambar

Loading: 1 rep= 15 metres.

Basic Exercise 3: High-knee

Gambar

Loading: 1 rep=20-30 metres

Basic Exercise 4: High-knee With Extension

Gambar

Loading: 1 rep= 20-30 metres

Note: Pawing action of the foot; fixed knee joint of the support leg.

Exercise Group 1: Combination and Variation Drills

·         Basic exercise with one leg then change leg for second repetition.

·         High-knee- three running strides – heel kick-up – three running strides – high-knee—etc

·         High-knee—Heel Kick-up—three running strides—high-knee – Heel Kick-up – etc.

Loading: 1 rep = 40-60 metres.

Exercise Group 2: Combination and Transition Drills

·         From ankling to High-knee.

·         From High-knee to sprinting.

·         From Heel Kick-up to sprintig

·         From high-knee with Extension to Sprinting.

Loading: 1 rep= 40-60 metres.

Excercise Group 3: Arm Action Drills

·         Fix arms by grasping the hips. Accelerate for 20 metres keeping arms fixed. Release arms then sprint normally.

·         Hold hands up. Accelerate for 20 metres. Drop arms then sprint normally.

Loading: 1 rep= 40-60 metres.

Excersie Group 4: In and Out Drills

·         Accelerate for 10 metres – float 10-15 metres – accelerate for 10 metres—float for 10-15 metres- etc.

Loading: 1 rep= 40-60 metres

4.      GAMES

“Sprint game”

GAMBAR

A tyre is placed at the far end of each team’s course. The runners sprint to the tyre and slip through it before starting the next runner with a handclap.

Variation: all runners start together and slip through the tyre before sprinting back to the starting point together.

“Relay Game”

 GAMBAR

Team jog single file around two turning marks. The first runner of each team carries a baton. On a agreed signal he/she sprints away from the rest of the team and follows the course until reaching the last runner of his/her team. The baton is handed over and passed forward to the new leader who sprints away, etc.

Variation: run to music.

“Hurdle Game”

 GAMBAR

Each team is given a pile of cardboard boxes. Marks are placed showing the points to which the boxes must be carried. The first runner carries his/her box to the first mark, returns and sends off the next runner with a hand slap. The second runner carries his/her box to the second mark,etc. The first round is finished when all the boxes have been distributed. In the following rounds the boxes are used as hurdles. Shuttle and turning relays are possible. In the last round the boxes are collected one by one and returned to the start.

Note: the marks should be positioned in such a way that the boxes can be run over with a specific rhythm (“one stride rhythm”, “two stride rhythm” etc).

Variation: cones can be set out instead of marks. In the first round the runners place rings over the cones. In the following rounds the runner hurdle the cones/rings.

“Endurance Game”

Gambar

Runners must complete  a prescribed  number of laps on a 200-400 metres cross country course. each lap is interrupted by a throwing station. Runners are allowed to continue only when they hit the target. Runners who fail to hit the target after three throws must run a penalty lap.

Variation: run in teams. The teams can only continue when all members have hit the target or completed the penalty lap.

SPRINTING

WHOLE SEQUENCE

GAMBAR

Phase Description

Each stride comprises a SUPPORT PHASE (which can be divided into a front support phase and a drive phase) and a FLIGHT PHASE (which can be divided into a front swinging phase and a recovery phase)

·         In the support phase the sprinter’s body decelerated  (front support) then accelerated (drive)

·         In the flight phase the free leg swings ahead of the sprinter’s body and extends for the touchdown (front swing) while most recent support leg bends and swings to the sprinter’s body (recovery)

Gambar

SUPPORT PHASE

GAMBAR

OBJECTIVES

To minimise deceleration at touchdown and to maximise forward drive

TECHNICAL CHARACTERISTICS

·         Landing is on the ball of the foot (1)

·         Knee bend of the support leg is minimal during amortisation; the swing leg is double up (2)

·         Hip, knee and ankle joints of the supports leg are strongly extended at takeoff.

·         Thigh of the swing leg rises quickly towards a horizontal position.(3)

GAMBAR

FLIGHT PHASE

GAMBAR

OBJECTIVES

To maximise the forward drive and to prepare for an effective footplant at touchdown.

TECHNICAL CHARACTERISTICS

·         Knee of the swing leg moves forwards and upwards (to continue the drive and increase stride length). (1)

·         Knee of the support leg flexes markedly in the recovery phase (to achieve a short pendulum). (2)

·         Arm swing is active but relaxed.

·         Next support leg sweeps backwards (to minimise the braking action at touchdown).(3)

STEP 1 BASIC EXERCISE

GAMBAR

Use the basic exercises to complete the warm-up:

-          Heel Kick-up                            - Hig-knee

-          Unkling                                    - High-knee with extention

OBJECTIVES: To develop basic running skills.

STEP 2 BASIC DRILSS

GAMBAR

-          Combination and Variation                            - Arm Action

-          Combination and Transition(see figure)        - In and Out

OBJECTIVES: To develop sprinting skills and co-ordination

STEP 3 RESISTENCE RUNS

GAMBAR

-          Use the resistence of a partner or an implement

-          Do not exaggerate the resistance.

-          Ensure full extension of support leg and short ground contacts.

OBJECTIVES: To develope the drive phsae and spescific stength.

STEP 4 PURSUIT RUNS

GAMBAR

-          Use a stick or a rope (1.5 m)

-          Jog in line

-          Front runner releases the stick (or rope) to initiate the pursuit

OBJECTIVES: To develope reaction speed and acceleration.

STEP 5 ACCELERATION RUNS

GMABAR

-          Mark a 6 m zone

-          One partner waits at the end of the zone

-          Accelerate when the incoming partner enters the zone.

OBJECTIVES: To develope acceleration and maximum speed.

STEP 6 FLYING START 20 METRES SPRINT

GAMBAR

-          Mark a zone of 20 m.

-          Use 20-30 m approach.

-          Run through the zone at maximum speed

OBJECTIVES: To develope maximum speed.

CROUCH START

WHOLE SEQUENCE

GAMBAR

PHASE DESCRIPTION

The Crouch Start is divided into four phases: “ ON YOUR MARKS, “SET” POSITION, DRIVE and ACCELERATION.

-          In the “on your marks” position the sprinter has set the blocks and assumed the initial position.

-          In the “set” position the sprinter has moved to an optimal starting position.

-          In the drive phase the sprinter leaves the blocks and takes the first stride.

-          In the acceleration phase the sprinter increases speed and makes the transition to the running action.