The art of relay running Wigert Thunnissen Head coach sprint & relays the Netherlands
Pay my depths
cv Physical education, human movement sciences, cscs. Clubcoach 1983-2006 Teacher school for trainers and leaders in sports 1991-2004 Strength and conditioning NOC 2004-2008 Regional coach hurdles 1988-1995 Women s teamcoach 1995-now Man s teamcoach 2002-2008 Talentcoach since 2006 Head coach sprint and relay since 2006
Quality of the change over s (women s teams) USA JAM UKR NIG GER NED BRA TRI GBR Individual 100M Sum 43,53 43,46 44,78 44,34 44,71 45,95 45,18 44,3 45,25 rank 2 1 6 4 5 13 9 3 11 Relay time 40,82 41,41 42,04 42,64 42,51 42,45 42,55 42,31 44,37 OS 1 2 3 4 5 6 7 DNF Time gains 2,71 2,05 2,74 1,7 2,2 3,50 2,63 1,99 0,88 rank based on timegains 3 6 2 11 5 1 4 7 12
Quality of the change over s (men s teams) JAM USA TRI FRA JAP NED AUS CAN GBR Individual 100M Sum 39,19 39,41 39,85 40,64 40,69 40,97 41,12 40,6 40,42 rank 1 2 3 7 8 13 14 6 4 Relay time 36,84 37,04 38,1 38,15 38,07 38,29 38,17 38,05 38,3 OS 1 2 3 4 5 6 7 DQ Time gains 2,35 2,37 1,75 2,49 2,62 2,68 2,95 2,55 2,12 rank based on timegains 10 9 13 8 5 4 2 7 12
It all started at the of 2001 After WC 2001 male Athletes and coaches were getting together Issues discussed and left behind Setting goals What s needed to make the goals leads to a plan Full commitment to the program WC 2003 man s relay heats: 38,72 NR semi final 38,63 NR final 38,87
Relay history in the Netherlands 1992 2001 1 teams to OS 2 teams to EC, 2 finals Serious start relay program 2002 2002-2011 3 teams to OS, 1 final 6 teams to WC, 1final (bronze) 5 teams to EC, 1 final 2012 2 finals OS 2 finals EC gold, silver
Sprint and relay: hand in hand More then a desert after the main meal Interaction makes both events better Relay gives experience Easier to qualify Team has national charisma (the orange team) International standard is rising Even the biggest ego likes to be part of the national team
Pillars under a strong relay program Commitment to the team and the program Clear selection criteria Focused on the task Outstanding communication Athletes have to think in terms of opportunities instead of obstacles
Enemies of the relay: EGO s the athlete s ego the personal coach s ego " è Know the difference between commitment to the program with involvement
The meaning of commitment Is it all right to let your teammates wait for you? Is it all right to do heavy training just before the team training? Is it all right to prioritize a personal competition schedule detriment of the team?
I had an new ambition
So I made a plan Inventory of the talent Invest in teams Develop talent Develop coaches Relay as important as individual races Team program juniors and seniors are intergraded
2008 national ranking 11,75 Jamile Samuel 24/04/92 U18 11,81 Loreanne Kuhurima 07/05/91 U20 11,80 Femke van der Meij 20/05/85 11,92 Esther Akihary 14/04/87 U23 11,98 Kadene Vassell 29/01/89 U20 12,01 Rosina Hodde 10/02/83 12,02 Janice Babel 10/11/92 U18 12,06 Kristel Spierenburg 18/11/78 12,07 Esmeralda Adriaans 15/08/85 12,11 Naomi Derks 01/11/90 U20 == 12,16 Yaël van Pelt 30/05/90 U20 12,16 Marit Dopheide 28/12/90 U20 12,17 Jeske van Ham 26/04/89 U20 12,19 Annemiek Strijker 08/02/89 U20 12,23 Eva Lubbers 06/02/92 U18 12,26 Madiea Ghafoor 19/09/92 U18 12,26 Dafne Schippers 15/06/92 U18 12,30 Anouk Hagen 30/04/90 U20
Structure Relays through all age groups Team program for all age groups Seniors (EC, WC, OG) Under 23 (EC U23) Under 20 (EJC, WJC) Under 18 (EYOF)
Relay program Monthly in nov, dec Drills, skills Weekly from March until May Drills, skills, change over s A number of races Championship preparation camp Each team has its own coach
Be consistent Same rules for each team Always on time Adjust your weekly program to the relay session Always available for competitions Same technique for all teams Full commitment from the athletes
Talent development Clubs Regional 12-16 yr 25 times / year Central 16-20 yr Weekly program nov-may Full time program National training centre
Coaches development LTAD Bring the best coaches together Get knowledge International coaches Conferences
Results 2009: bronze at EJC 45 86, no women s team to WC 2010 WJC Bronze 44,09 Selected 2 juniors also for EC 2010: experience 2011 WC eq NR 43 44 (WR in 1968)
2010 11,44 Jamile Samuel 24-04-92 WCJ 11,56 Dafne Schippers 15-06-92 WCJ 11,71 Anouk Hagen 30-04-90 11,81 Femke van der Meij 20-05-85 11,84 Esther Akihary 14-04-87 11,85 Loreanne Kuhurima 07-05-91 WCJ 11,93 Kadene Vassell 29-01-89 11,95 Nikki van Leeuwen 04-08-89 11,98 Eugenie Kool 18-05-84 12,01 Eva Lubbers 06-02-92 WCJ == 12,02 Marit Dopheide 28-12-90
2012 11.36 Dafne Schippers 15/06/92 11.38 Jamile Samuel 24/04/92 11.58 Eva Lubbers 06/02/92 11.59 Esther Akihary 14/04/87 11.65 Kadene Vassell 29/01/89 11.74 Judith Bosker 27/10/90 11.74 Marit Dopheide 28/12/90 11.80 Janice Babel 10/11/92 11.81 Anouk Hagen 30/04/90 11.86 Tessa van Schagen 02/02/94 WJC 11.86 Naomi Sedney 17/12/94 WJC
4 years relay Yr 2009 2010 2011 2012 Sen Kadene Vasell Esther Akihary Nikki van Leeuwen Tamara Klomp Femke vd Meij Loreanne Kuhurima Anouk Hagen Jamile Samuel Kadene Vasell Dafne Schippers Anouk Hagen Jamile Samuel Kadene Vasell Dafne Schippers Eva Lubbers Jamile Samuel Sum 48,01 46,81 45,99 45,95 Relay 45,61 44,27 43,44 42,45 Diff 2,40 2,54 2,55 3,50 Jun Judith Bosker Yael van Pelt Anouk Hagen Jamile Samuel Dafne Schippers Loreanne Kuhurima Eva Lubbers Jamile Samuel Dafne Schippers Eva Lubbers Janice Babel Janice Samuel Miquella Lobo Tessa van Schagen Naomi Sedney Marloes Duijn Sum 48,50 46,86 46,86 47,85 Relay 45,86 44,09 X 44,86 Diff 2,64 2,77 2,99
Relay program 2011-2012 November: Training camp with Loren Seagrave Biomechanical analysis Ralph Mann March Relay camp, two weeks (Tenerife) April, May Weekly relay squad training
Relay competitions 2012 Races Lisse two equal teams Geneva two teams 42 90 NR Monaco dnf EC Helsinki: With a little help of my friends h: 43 80, f: silver 42 80 NR OG London h: 42 45 NR, final 42 70 6 Three of the strike four of were relay members WJC Moncton 2010
Team selection Started with 12 athletes All go on training camp in march Evaluations, personal goal setting First competitions with two teams Placed them in positions to get them out the comfortzone NC final qualifying moment for EC and OG
Relay training Wigert Thunnissen Head coach sprint & relays the Netherlands
Daegu 2011, Sloppy change over s NR 43 44 Change over time gain 2 55
What makes relay a good relay Individual speed Speed of the baton WJC 2012 44 86 Gain 2 99
Relay training camp march Day Mo Tu 20 We 21 Th 22 fr 23 Sa 24 Su relay Relay stick drills Relay Short change over's Relay stick drills Test 100m with 20m run in straight and curve Personal prg Technique Acceleration speed endurance Recovery Speed Acceleration speed endurance strength r afternoon Travel Strength Strength Strength Strength evening week and year prg Technique personal goals Characer type Profile Teamdiner Day Mo 26 Tu 27 We 28 Th 29 Fr 30 relay Relay warm up Relay change over's on pos 1,3 Relay change over's on pos 2 Personal prg Acceleration Speed enduranc e herstel speed Speed endurance, strength afternoon Strength Strength Strength evening Team diner travel
Final preparation schedule 25 juni travel Helsinki 27 juni - 1 juli EC 2 juli travel 4 juli Olympic day Ploegoverdracht, kleding etc. Info via NOC 10 juli 10.00-12.00 exchange training 12.00-13.00 press lunch 12 juli travel London 13-14 juli DL London and fly back 19 juli travel Monaco Papendal 20 juli DL Monaco Evening competition 21 juli Travel back 24 juli travel Barcelona 24 juli - 2 aug Training camp Barcelona 2 aug travel London 3-13 aug London 13 aug Travel home Amsterdam 23 aug DL Lausanne Who s not on holiday?
Relay program comments 24 juli Travel to Barcelona 25 juli Stick drills and technique Possibility for strength 26 juli Change over s 90% reliability focus on timing, start pos and acceleration 27 juli Personal program 28 juli Change over s speed 95% Depth in the change over Possibility for strength 29 juli Rest Team diner 30 juli Change over s 90% reliability Possibility for strength (travel day Dafne) 31 juli Team activity 1 aug Change over s speed 95% Depth and sharpness 2 aug Travel to London 3 aug Jog Dafne heptathlon day 1 4 aug Change over s Dafne heptathlon day 2 5 aug Rest 6 aug Change over s (strength) Exact program at the moment 7 aug Change over s (strength) Exact program at the moment 8 aug Rest 9 aug Heats 4x100m 20.20 10 aug Final 4x100m 20.40 Man s heats 4x100 11 aug Man s final 4x100 12 aug 13 aug Travel day home
Training Change over skills Keeping the speed in the baton Timing Start position Acceleration skills Awareness Coaching each other
Speed of the baton: When the timing is right the change over is easy Outgoing runner must get the time and space to accelerate: change over must be deep in the zone. Timing is crucial Incoming runner must keep speed during the whole change over
Timing is crucial
Starting position Whatever is necessary for the athlete to get the best possible acceleration Standing start 3 point start 4 point start Technique Good sight at the mark Rotations of the body Biomechanics Best way getting into the curve
Starting position
Timing Big difference with reacting to a gun Acting, you know when the mark is going to be hit
Take full benefit of the arms Winning distance Arm length is +/- 0,6m (women), +/- 0,7(men) Women can win 3,6m, man 4,2m Using optimal length can differ 0,36 0,38
Stick drills Pak Arm Baton
Change over s
Running order First leg: the start: Running distance 110m 100m sprinter Strong out of the blocks Good bent runners Might be less experienced Sets up the race: The team is relying on your brilliant start and it expected to smell the scent of burning rubber
Second leg: the back straight Running distance 130m between 20-130 with stick Straight run Fastest runner Can be a 200m runner Fastest runner gives wings to the team on the back straight
Third leg Running distance 130m With stick between 20-130m Curve runner Can be a 200m runner Technically the most difficult task Launch your anchor runner from the best possible position
Fourth leg, finish Running distance 120m Head to head A combination of competitiveness and calmness Fight for your life
Responsibilities of the outgoing runner Accurate timing Adequate acceleration Freeze arm and hand Stay on your half of the lane Read the speed of the incoming runner Awareness in the zone!
Responsibilities of the incoming runner Read the exchange Clear commands Call just before you can hand over the baton Use the push pass technique, don t slap downward Maintain speed during the change over Wait until the hand is visible to pass the baton
Women s heats London
Let s take a closer look What would be your evaluation What would be your advise to the athletes?
Coaching Collective responsibility Awareness Trust From deep and fluent change over s to deep and aggressive change over s Team captain
How many athletes do you need? More then 4 Team ethos When do you announce the strike four? Difference between male and female
The reserve: a positive force! Duties of the reserve Strong back up s keeps the team alert Sparring partners Multi skilled Starter / flyer Bent / straight end First / second reserve
It s all in the game
Relay is a skill Team event with individuals Specific technical demands Rely on your team mates Are you a worse sprinter if you re a relay runner? Does the audience think of you as a inferior athlete or is it your own feeling?