TRAVELLERS SPORTS ATHLETICS COACHING MANUAL

Travellers Worldwide: ATHLETICS Coaching Manual page 1 of 13: TRAVELLERS SPORTS ATHLETICS COACHING MANUAL Issue Date of Issue CR/DR Numbers CHANGE HISTORY No. of Pages 1 30-Nov-06 13 Pages Changed and Reasons for Change

Travellers Worldwide: ATHLETICS Coaching Manual page 2 of 13: INTRODUCTION...3 SAFETY IN ATHLETICS...3 At the Track...3 Running away from the Track...3 Field Events...3 SPRINTING...3 The sprint Start...4 Acceleration Phase...4 Stride Phase...5 General tips for sprinting...5 SHOT PUT...5 JAVELIN...6 DISCUS...6 LONG JUMP...7 The approach run...7 The Long Jump Takeoff Technique...7 Long Jump Styles...8 The Stride Jump...8 The Hang Style...8 The Hitch-Kick...8 TRIPLE JUMP...9 Approach Phase...9 The Hop Phase...9 Coaching Points...9 The Step Phase...10 Coaching Points...10 The Jump Phase...10 Coaching Points...10 SPEED TRAINING...11 Speed Workouts...11 Sprinting speed...11 Reaction Speed Drill...11 RELAY RACES...11 Non-Visual method...12 Visual Method...12 COACHING ON YOUR PLACEMENT...12 TIPS TO BECOME A SUCCESSFUL COACH...12 Speak Clearly...13 REFERENCES...13

Travellers Worldwide: ATHLETICS Coaching Manual page 3 of 13: Introduction As a Travellers athletics Coach you have the opportunity to coach and develop athletics and share your skills to people who may never of learnt athletics before, your placement will make a huge difference to those people you coach and will impact there lives in many ways. When you are on your athletics placement with Travellers you will find that you will be only working with basic equipment and fields, as most of the country s we work in can not afford luxury facilities and equipment you will have to make the most of what is available. This coaching manual has been specifically designed for your athletics placement incorporating the skills that you will need to have when on your placement. This manual has been designed for the coaching of 4 18 year olds in mind. Safety in Athletics Although without the same potential of injury that can be received in such sports as football or rugby when on your athletics placement with Travellers safety for the children you are coaching is essential At the Track Be conscious that grass and synthetic surfaces become slippery in wet conditions. Running away from the Track Field Events If you have to take your children out on to the roads when training keep in mind that roads are made for the use of vehicles. Where there are footpaths the children should be encouraged to use them. If you do go on a road run make sure the children are facing the oncoming traffic, even when running on pavements NEVER stand in front of the thrower NEVER throw towards anyone - therefore the thrower MUST look to ensure that the landing area is clear BEFORE throwing NEVER run with a javelin, nor run to collect it NEVER collect the implement until ALL have thrown, then collect together ALWAYS carry javelins vertically, point down in front of you ALWAYS push the javelin into a vertical position, then pull it vertically from the ground Where possible throwing areas should be roped off so that others cannot encroach. Sprinting Sprinting and the sprint start is all used in a number of events including the 100meters, 200 meters, 400 meters, 4x100 meters relay and the 4x400 meters relay. Although the sprints are events in themselves, the ability to sprint is an important weapon in an athlete's armory for many track and field events and many sports. Teaching the correct sprint start and correct sprinting technique can mean the difference between finishing first and second. Below is the correct coaching technique for the sprint start as well as the correct running technique for the sprint.

Travellers Worldwide: ATHLETICS Coaching Manual page 4 of 13: The sprint Start Starting a sprint race is all about explosion of speed and power. But you do need to keep it under control. Being relaxed helps your body run efficiently and quickly at any distance. Try to breathe gently and await those starter's commands. 1. Crouch on one knee and form a high bridge with your fingers just behind the line. Your hands should be placed slightly wider than your shoulder width. If you feel cramped, you are probably positioned too close to the start line. Don't get distracted by anything or anybody. Keeping your eyes focused on the ground ahead of you will help your balance, focus and relaxation. 2. Raise your hips to a level just above your shoulders. Your head shouldn't be dropped towards the ground but don't 'crick' your neck by trying to look up the track. Lean your body as far forward as you can and aim to begin running without stumbling. Wait for that starting signal. The front leg knee angle should be approx. 90 degrees, the right leg knee angle should be approx. 120 degrees. The feet should be pushed hard back into the blocks 3. On the B of the Bang, breathe out hard and pump those arms and legs. Try not to travel too far with each stride to start with. Thrust your elbows as high as possible with each backward swing and drive your legs with a high knee action. Keeping your body low in your opening strides will thrust you forward. Keep your eyes focused on the track 2 to 3 meters. Keep low, relaxed and drive. Run out of the blocks - do not step or jump out of the blocks. After running out of the blocks maintaining a good technique is essential for the sprinters to run as fast possible. Below are some coaching techniques that are essential for sprinters. Acceleration Phase Eyes focused on the track to keep low to allow the build up of speed Forward lean of the whole body with a straight line through the head, spine and extended rear leg Face and neck muscles relaxed (no tension) Shoulders held back and relaxed, square in the lane at all times Arms move with a smooth forward backward action - not across the body - drive back with elbows - hands move from approx. shoulder height to hips Elbows maintained at 90 degrees (angle between upper and lower arm) Legs - fully extended rear leg pushing off the track with the toes - drive the leg forward with a high knee action with the knee pointing forward and with the heel striking under the backside (not the back of the backside as the knee is low and pointing down to the ground) - extend lower leg forward of knee (rear leg drive will propel the foot forward of the knee) with toes turned up - bring foot down in a claw action with a ball of foot/toe strike on the track vertically below the knee - pull the ground under you into a full rear leg extension - (elbow drive assisting the whole action) On the ball of foot/toes at all times - feet pointing forward straight down the lane Fast leg action, good stride length allowing continual acceleration Appearance of being smooth and relaxed but driving hard with elbows and legs The drive is maintained for approx. 20-30 meters and then the whole body slowly comes into a high tall action

Travellers Worldwide: ATHLETICS Coaching Manual page 5 of 13: Stride Phase Smooth transitions from acceleration phase to stride phase Eyes focused at the end of the lane - tunnel vision Head in line with the spine - held high and square Face relaxed - jelly jaw - no tension - mouth relaxed Smooth forward backward action of the arms- not across the body - drive back with elbows - brush vest with elbows - hands move from shoulder height to hips for men and from bust height to hips for the ladies Elbows held at 90 degrees at all times (angle between upper arm and lower arm ) Legs - fully extended rear leg pushing off the track with the toes - drive the leg forward with a high knee action with the knee pointing forward and with the heel striking under the backside (not the back of the backside as the knee is low and pointing down to the ground) - extend lower leg forward of knee (rear leg drive will propel the foot forward of the knee) with toes turned up - bring foot down in a claw action with a ball of foot/toe strike on the track vertically below the knee - pull the ground under you into a full rear leg extension - (elbow drive assisting the whole action) On the ball of foot/toes with the feet pointing forward straight down the lane No signs of straining or tension in the face, neck and shoulders Appearance of being Tall, Relaxed and Smooth with maximum Drive General tips for sprinting Below are some general tips that you should look out for when coaching sprinting. Make sure the sprinter has a tall action this means erect, running on the ball of foot/toes (not heels) with full extension of the back, hips and legs as opposed to 'sitting down' when running Make sure the sprinter has a relaxed action which will allows then to move easily, as opposed to tensing and 'working hard' to move. Let the movements of running flow. Keep the hands relaxed, the shoulders low and the arm swing rhythmically by the sides. Make sure the sprinter has a smooth action All motion should be forward, not up and down. Leg action should be efficient and rhythmic. Make sure the sprinter has a good drive from the extended rear leg, rear elbow drive with a high forward knee drive followed by a strike and claw foot action just behind the body's centre of gravity. Shot put Shot put is all about transferring huge strength through the legs, arms and fingers to throw the shot. 1. Rest the shot on the base of your fingers and push it against your neck. Adopt a backfacing stance at the back of the circle, with your weight mainly on the right leg (if you are right handed). 2. To build the power needed to throw, lower your weight onto your right leg and form a low and closed crouching position. And prepare to launch your body. 3. To begin your launch, drive your right leg downward and then powerfully thrust your left leg towards the toe board. The power you generate here is crucial to a good throw.

Travellers Worldwide: ATHLETICS Coaching Manual page 6 of 13: 4. With a side-on stance, transfer the power up through the legs, body and throwing arm. And with a high elbow, release the shot by punching your arm to the sky and flipping the wrist. The shot can easily fall away from the neck during the throw so make sure it it fully pressed hard against your neck until the final release. Javelin Having the correct technique for Javelin is essential. Below is a description of the correct technique required for a javelin throw. 1. The javelin should be held horizontally. Maintaining your control as you accelerate towards the throwing line is the key to a good, long throw. Your legs will provide the speed to obtain the necessary power. 2. As you approach the line, pull the javelin back with a straight arm. Staying upright with good running contacts will give you the power you need behind the throw. Keep your eyes focused straight ahead. 3. The javelin should be pulled through strongly after the left leg is firmly planted before the line. It is important to keep your throwing elbow high and over the shoulder line. 4. Aim to release the javelin over your front foot. Having the throwing hand as high as possible on release will really improve your distance. Discus The discus is one of the more technical field events. It is essential to teach the correct techniques when coaching. Below is a description of the technique you will need to coach. 1. The discus should be held by the pads of your fingers with the thumb resting against the side of it. Face away from the direction you are throwing and prepare to spin. 2. Think of yourself as being coiled like a spring. So your body is twisting with the legs and upper body. Right-handed throwers should rotate to the right and then unwind back towards the left. 3. To generate speed and power, try to move on the balls of your feet. As you uncoil,

Travellers Worldwide: ATHLETICS Coaching Manual page 7 of 13: your weight is shifted to the left with your right foot being swept around to the middle of the circle. And then the discus will trail behind you. 4. After rotating one and three-quarter times, your feet should be in position at the front of the ring. The discus should then be released with the chest, hip, knees and toes facing the front. And hopefully it will be a long throw. Long Jump There are a number of important aspects when it comes to the long jump. To achieve a good jump it is essential that each part of the jump is as efficient as possible. Below are guidelines of how to coach the long jump and also the different styles of jumps there are. The approach run The objective of the approach run is for the athlete to achieve the ideal speed. Rhythm in the approach run is important to ensure the ideal speed is achieved at take off and also accuracy in hitting the take off board. It is important the athlete develops a good running rhythm before accuracy is addressed. The length of the run will depend on the athlete's age and speed. When first determining the number of strides in the approach run start by matching the number of stride with the athlete's age; Age Strides Under 11 11 Under 13 13 Under 15 15 Under 17 17 Over 17 21 The start of the approach run should be marked and the athlete should commence the start from a standing start. Some athletes use a 'walk on start' or 'run on start' which will provide more initial speed but if not consistent will impact the accuracy of the approach run onto the take off board. The athlete begins the run with a marked forward lean to develop speed but before they reach the take off board they should be upright. The athlete should be on the balls of the feet as in sprinting with a natural head position, the eyes focused beyond the pit and not at the take off board. Accuracy of the approach run onto the take off board is established by: Determine the take off foot Run up the runway the required number of strides, say 19, and place a marker where the 19th stride falls. If the foot is behind the take off board, say 20cm, then move the start marker 20cm forward. If the foot is beyond the take off board then move the marker back. Repeat the run up and marker adjustment 4 or 5 times to establish a consistent approach run onto the take off board It is important to bear in mind that a head or tail wind will effect the run up. A head wind may mean moving the marker slightly forward The Long Jump Takeoff Technique 1. The first half of your run-up should be rhythmic and relaxed. About halfway down, pump those arms and legs to get maximum speed and hit the board in top gear. Your speed will give you the momentum needed to achieve a good 'flight' and long jump. On take-off, power yourself by driving your leading leg upward.

Travellers Worldwide: ATHLETICS Coaching Manual page 8 of 13: 2. It is important to help force your body through the air by circling your arms. They should first go downward, then backward, upward and finally forward. 3. To delay landing too early, thrust both legs outward in their extended position, and drive your hands down. This will thrust your shoulders and head forward. 4. On landing, bend your knees and move your upper body forward as you hit the sand. To get a longer jump and prevent yourself from falling backwards, lean to one side as you land, using one elbow for balance. After landing, remember walking back through the sand pit will get you disqualified in a competition. Long Jump Styles There are a number of different styles of long jumps. Below are a description of the jumps and a diagram to demonstrate. The Stride Jump In the stride jump style the athlete maintains the take off position for as long as possible and only as the athlete comes into land does the take off leg join the free leg for a good landing position. The Hang Style On take off the athlete drops the free leg to the vertical which is then joined by the take off leg. The arms go overhead to slow down the rotation about the athlete's centre of gravity. The legs are then lifted upwards and forwards whilst lower the trunk. The arms swing past the legs during the landing phase to ensure a good leg shoot. The Hitch-Kick Following take off the free leg is straightened and swung back and down as the take off leg folds up beneath the hips and comes forward bent. The take off leg then continues forward, straightening for landing. The free leg completes its backward swing behind the hip and then folds up and comes forwards bent, to join the take off leg ready for landing.

Travellers Worldwide: ATHLETICS Coaching Manual page 9 of 13: Triple Jump The triple jump, which probably puts more stress on an athlete's body than any other field event, comprises of 4 phases: approach phase, hop phase, step phase and the jump phase. When starting to coach the children the triple jump start with the basic movements by having them Hop, Step and then Jump from a standing start. The take off foot should be there strongest leg as it will be used in the Hop and the Step phases. Teach the hop phase by having the child do: a walking single leg hop then incorporate the circling action of the hop leg then multiple single leg hops with a circling leg, flat landing, and upright posture Consecutive bounds duplicate the step and jump actions and the child should do these with a double-arm action and land full footed. Combine the three phases of the jump by starting with Hop and Step combinations on grass and then add the Jump phase. Emphasize carrying the momentum from one phase to the next with an even rhythm for each phase. Once the jump phases have been put together, slowly add steps to the run up in accordance with the athlete's ability to control speed. As in the long jump the child s eyes should be focused beyond the pit for the entire jump. Approach Phase The approach run for the Triple Jump is similar to that of the Long Jump and the objective is to create the greatest amount of speed that can be controlled throughout the triple jump hop, step and jump phases. The child s strength and technique will determine the optimal run up distance and speed. The Hop Phase Coaching Points The take-off leg is fully extended (Fig A) Drive leg thigh should be nearly parallel to the ground at take-off and the foot relaxed (Fig A) The foot of the take-off leg is then pulled to the buttocks (Fig B) The drive leg rotates from in front of the body to behind it (Fig B-C)

Travellers Worldwide: ATHLETICS Coaching Manual page 10 of 13: Take-off leg begins to pull forward (Fig C) As the thigh of the take-off leg reaches parallel, the lower portion of the leg extends past the knee, with the foot dorsi flexed (Fig C) Once the leg is extended, the athlete then forcefully drives the leg downwards, setting the athlete up for an active landing (Fig D) The Step Phase Coaching Points The take-off leg is fully extended with the drive leg thigh just below parallel to the ground (Fig E) The take-off leg stays extended behind the body with the heel held high (Fig F) The drive leg thigh is held parallel with the ground, lower leg vertical and the toe dorsiflexed (Fig F) The drive leg extends with a flexed ankle (creating a long lever) and snaps downward for a quick transition into the jump phase (Fig G) The Jump Phase Coaching Points The take-off leg (the drive leg in the previous phases) is extended forcefully upon contact with the ground (Fig H) The free-leg thigh driving to waist level (Fig H) The arms drive forward and up - the torso should be held erect with the chin up and eyes looking beyond the pit - the legs move into a hang position with both thighs directly below the torso, legs bent at the knees - the arms are extended overhead to slow rotation with the hands reaching for the sky (Fig I) The arms then drive forward - the legs swing forward - position held until the heels hit the sand when the knees collapse, the hips rise and the athlete slides through the sand (Fig J)

Travellers Worldwide: ATHLETICS Coaching Manual page 11 of 13: Speed Training Speed is influenced by the child s mobility, special strength, strength endurance and technique. Below are some examples of speed session workouts that you can use for the children to improve there speed. Depending on there age you will need to adjust the distances and recovery rates. Speed Workouts Event 100 meters 800 meters 1500 meters Speed Session 10 30 meters at race pace from with full recovery 3 to 4 80 meters at race pace with full recovery 5 200 meters at goal race pace with 10 seconds recovery 4 400 meters at 2 to 3 seconds faster than current race pace with 2 minutes recovery 4 400 meters at goal race pace with 15 to 10 sec recovery 4 to 5 800 meters at 5 to 6 seconds per 800 meters faster than goal race pace with 6 minutes recovery Sprinting speed If possible on your placement uphill sprinting is a good way to develop sprinting speed. A session could comprise of 2 to 3 sets of 3 to 6 repetitions. The difficulty with this method is to find a suitable hill with a safe surface. Reaction Speed Drill The children start in a variety of different positions - lying face down, lying on their backs, in a push up or sit up position, kneeling or seated. You stand some 30 meters from the group then give a signal for everyone to jump up and run towards you at slightly faster than race pace. Repeat this using various starting positions and with you standing in different places so that the children have to change directions quickly once they begin to run. Relay Races There are two types of relay races: 1. 4 x 100 meters 2. 4 x 400 meters 4 runners constitute a relay team. The distance of exchange zone is 20 meters. For the start of the relay race the children should do the crouch start. As far as 4 x 100 meters race is concerned, the children have to run in their respective lanes only. For the 400 meters the children do not have to stay in there lanes only the first 400 meter runners do. After the first child has run the 400 meters and handed the baton over then the children can break into the inside lane. There are two techniques for exchange of relay baton. 1) Visual method. 2) Non-visual method. There are a number of rules for exchanging the relay baton.

Travellers Worldwide: ATHLETICS Coaching Manual page 12 of 13: 1.Exchange should be performed within the 20 meters exchange zone only. 2. In case a child drops the baton, he/she only is responsible to pick it and handover to the next child. 3. Other children should not be disturbed while handing over the baton. Techniques suitable for baton - exchange: 4 x 100 meters - Non-Visual method 4 x 400 meters - Visual method Non-Visual method The first runner will carry the baton in his right hand. The second runner runs forward from the acceleration zone by stretching the left hand downward 'fingers in shaped facing downward'. As soon as they enter the exchange zone, the first runner swings the baton upward into the palm of the second runner. The second runner without seeing the baton, grips the baton strongly and runs. Visual Method In 4 x 400 meters relay race, it is very difficult to exchange the baton without seeing the baton because the runner comes tired. The receiver extends his arm palms facing upward. The giver gives the baton downwards on the palms of the receiver. Sooner the receiver gets the baton, he continues running. The fastest child should go first in the relay to give the team as much as a head start as possible. The second fastest child should go last to make up any ground that is required. Coaching on your placement When coaching on your athletics placement with Travellers you might be coaching some very young children whose concentration levels are not very good but there enthusiasm is very high. A good way to introduce athletics to children of this age is through athletic style games such as fun relay races using hoops, hopping, jumping, wheelbarrow races, shuttle relays or throwing events such as throwing a tennis ball. Doing these athletic style games is a good way to keep the children s concentration because it keeps them interested in the activity s, it introduces them to athletics in a fun way and encourages competitiveness. With the older children you can work on more athletic specific skills that are included in this manual as there concentration will be much higher and there ability to take in more complex drills will be much higher and those of a younger age. Tips to become a successful coach Obey safety aspects As the athletics coach, the children are going to look up to you. You have to set an example by following the safety rules strictly involved with athletics, because if you don t then the children will certainly not. Be patient For many of the children this will be the first opportunity to have an athletics coach who will coach them the proper techniques involved with athletics. Language barriers and there ability may be frustrating but it is important to be patient when coaching.

Travellers Worldwide: ATHLETICS Coaching Manual page 13 of 13: Repeat the exercises If the children do not understand the exercise or don t have the correct technique then repeat it until they do understand. Skipping it because they do not understand or can not do it will not help them when they are trying to learn. Demonstrate the exercise yourself Almost all of the children will of not seen the correct technique for an event such as the javelin before in there life, explaining a technique will often be very hard for them to understand. The best way to explain a technique is to demonstrate it yourself. Speak Clearly When you are coaching it is important that you speak clearly and in a loud voice if coaching to a large group. Also ask the children if they understand and don t be afraid to repeat yourself if they do not understand which they often don t because of your accent. Acknowledgement: Much of the information in this manual was taken from www.bbc.co.uk, for which we give our grateful thanks! The BBC website is a very informative site and well worth a visit. References www.british-athletics.co.uk/ www.bbc.co.uk www.kalluritimes.com Copyright 2006. TRAVELQUEST LIMITED. All Rights Reserved. No part of this document may be used, translated into another language, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written consent of TRAVELQUEST LIMITED. While every effort has been made to ensure the accuracy of this document, TRAVELQUEST LIMITED assumes no responsibility for omissions and errors. Neither is any liability assumed for damages resulting from the use of information contained herein. TRAVELQUEST LIMITED reserves the right to revise any information contained in this document without prior notice. Questions or comment regarding this document or the project to which it relates should be directed to: Travellers Worldwide 7 Mulberry Close, Ferring, West Sussex, BN12 5HY, England Tel: +44 (0)1903 502595, Fax: +44 (0)1903 500364 Email: info@travellersworldwide.com