The most comprehensive training and preparation system available.ns CONES Preface 1 Charlie Francis ~ Communteator srs. i Preface II Charlie Francis - Coach... cece Preface IIL Drug Use & High Performance. oe ii Preface IV Sprint Training ~ It underlies Sports ranging from Gymnastics to SOCCET s.....seeeesseeeeee see iii Foreward Coaching as an Art Form... . Ww Biography ‘Charlie Francis.. ses wi Chapter 1 ‘Talent Identification and Athlete Development... 1 Chapter 2 Sprint Technique. eo LD Chapter 3 ‘Training Principles ..... oo 27 Chapter 4 Strength Training 45 Chapter 5 Recovery /Regeneration.. 61 Chapter 6 Planning and Periedization 87 Chapter 7 Testing and Monitoring.. ees M1 Chapter & Sport Psychology eo...c-eneeesse 145 Chapter 9 Electronic Muscle Stimulation (EMS) 161 Chapter 10 Politics and Coaching . 177 Chapter 11 Financial Aspeets ... 195PREFACE | Charlie Francis — Communicator ‘This book Is written in a question and answer format with the intent of Ieaving the full communication of Charlke Francis intact. There has been little or no attempt to translate Charlie's statements into “academese” as this would serve only to distance the information from, the sport art form which has generated it Many listeners underestimate the simplicity witht which Charlie speaks — He speaks ‘common sense.’ Many coaches have come to expect apparently complex and seientific-sounding advice, and tend to reject the simplicity of wislam, Learning from this book or from any other source for that matter is no different. You can choose to learn only with your eyes and your cars, but at some point you must learn with your badly as well. o full understanding/knewing may never come. When Charlie Francis speaks ~ you know you are hearing from someone who has ‘een ‘there. PREFACE Il Charlle Francis —Coach Ik fs significant to note that the men who have contributed to the ‘coach who is Charlie Francis represent the finest sprinting minds tn the world — Gerard Mach, whose Polish sprinters won all sprints int the European Championships in 1966; Horst Hille, coach of the premier women sprinters of the former East Germany: Harry Jerome and Perey Duncan. both World record holders in the 100 metres and 100 yards respectively. Charlie, being a world class sprinter himself, (ranked number 5: in the world — 1971), was tn a position to ask of these men not only the right questions about the intracactes of sprinting but was also able to understand, and use the answers. This experienee, knowledge and understanding was not lost on Charlie Francis — he went om to develop the fastest human being the world has ever seen in Ben Johnson, Pui drug use aside long enough to understand the methods of a man who has been called ‘The premier sprint coach of thts decade. You will need these methods and techniques whether or not you coach young or mature athletes, and whether of not your athietes are sprint specialists of require power and sprint capabilities to implement thelr chosen sport ‘Learning with your body: when Charlie Francis speaks you know you are hearing from ‘someone who has ‘been there.’ Shot putters, jumpers, and hundlers represent only some af the athletes whe Rane accessed the training methods and ‘techniques of Charlie Francis ‘to improve their power andjor sprint capabiticy.PREFACE lil Drug Use and High Performance Much has happened since Ben Johnson won the Olympic Gold medal In Seoul in 1988 and was eubsequently forced ta surrender #{ alter testing positive for steroid use. You will notice two characteristics upon reading the training methods described herein: 1. Ben ts sill referred to as the fastest human being in the world because his. performance remains an irrefutable fact, Yes, he used steroids because they have been part of the equipment, intermittently or continuously, for most tap speed and power athletes since the 1956's. It is now clear that drugs were methodically applied to virtually every athlete in what was the East German Sport System. Anyone who cares to know and Usten to athletes will reach the inescapable conchision that drug use [8 rampant. As an elite age-elass shot putter I was personally competing against steroid assisted athetes in a ‘Toronto high schoo! as early as 1964. It will become Increasingly clear that many top competitors have used drugs at some point in their careers. It is not Ben's performance that is in question but the credibility of fellow athletes andl couches who choose nat to admit to using the same methods. 2. Notice also that steroid use is not referred to in this book. (Please refer to Charlic’s first book - ‘Speed Trap' ~ for further information on this topic.) For any athlete to consider steroid use when the system of training methods deseribed in this book are not first in place makes no sense. from the standpoint of performance or from the standpoint of the health and well-being of the athlete. ‘When you read the regeneration chapter you will realize that the great majority of athletes are still training andl performing with hhard-spasmed muscle (both organ and skeletal muscle) with the result that a full complement of tissue Is not being presented to the training stimulus. let alone involved in the performaanee. ‘This fact becomes doubly significant when one considers that the body must use protective inhibition in the presence of such spasmed tissue in order to survive training and performance without injury. Interestingly enough. the effet of steroid use 1s not purely physiological: in addition to the psychogenic effects is the placcbo or ‘elie effect. How much then, of the ultimate effect of steroid use on. performance ‘ean be attributed to; (1) heightened aggression, whieh in tum leads to greater training effort and performance, (2) varied phystolegical effects on the unique physiology that is each athlete, (31 belie? Paul Patterson 1991 ——_—__—. It will become increasingly clear that many top competitors have used ‘at some point in their careers. 1 is not Ben's performance that is in question but the incogrity of fellow athtetes and coaches whe choose not to admit the same methods, _ When you read the regeneration chapter you will reatize that the great majority of athletes are still training and performing with hard spasmed muscle (both organ ‘and skeletal musete) with the result that a full complement Of tissue is not being fo the training stimulus let alone invelved in the performance.PREFACE IV Sprint Training — It Underlies Sports Ranging From Gymnastics to Soccer Seven of the ten events in the decathlon are predicated on key elements of sprint training; the approach sprint of the long jump, high Jump, and pole vault, ineluding explosive arm and leg movements, and the explosive whole body movements of the shot put. Then let us consider the approach run of the gymnastic vaults and the explosive whole-body movements of the Moor routines; the movement patterns involved in team sports, including short, ‘explosive, whole body movements — changes in direction, chest passes in basketball, defensive reactions in football, and running in soccer, ‘The tratning for all of these sports should be based al least in part on the techniques described in this book. When st is clear that explosive lex movements are presetermined by explosive arm movements, you begin to appreciate how widely applicable the techniques described in ~The Charlic Francis Training System” realy are Add to this performance reality the Reeovery/Regencration, Electro stimulation, Growth and Development information, in addition to-the Monitoring and Testing wisdom of Charlie Francis, and you have the ‘most wholisti, integrated training model ever developed! When it (s clear that explosive leg movements are predetermined by expt ‘arm movements, you begin to appreciate how uildely ticable the techniques described in “The Charlie Francis Training System” really are. ‘Add to this performance reality the Recovery/Regeneration, Electro stimulation, Growth and Development information. in addition to the Monitoring and Testing wisdom of Char Francis, and you have the most wholistic, integrated training model ever developed. iiForeword Coaching 2¢.an Art Form In sport, the 100 metre sprint is the only pure representation of the Olympic ideal of farther, higher, faster. stronger — it holds a unique ‘signifieance whieh has persisted since man has desired to know his lait. Ifyou wanted to witness the strongest human in the World would you ig@ to view the fron cross in gymnastics or one of the weight classes in ‘weight lifting or wrestling? If you wanted to witness the athlete who demonstrates higher or farther do you view the shot put. favelin or discus, the long jump, triple jump, the pale vault or the high jump? If you wanted ta witness the fastest human in the world — there is no ‘confusion — that role Is conceded to the 100 metre sprint champion and Ben Johnsan recorded the fastest 100 metre tine in history — ‘his coach was Charlie Francis. Such an athletic performance represents an incredible blend of simultaneously occurring mind and body events. In the developing years. the coach focuses on each event individually for the purpose of learning and knowing what the contributing factors ta performance are and how they can be trained. At this sstage of development the novice conch Is little more than a mechanic who Is sequentially attempting to service a physical vehicle by following a service manual AS a coach evolves through learning and practice, he/she realizes that the separateness of (raining factors is in fact an illuston, and with this realization the ¢levation of caching te.an art begins “One has to be able to thread together sclentifie knowledge and sport technique while listening to one's own feelings and the feelings of the particular athlete in question — it is at this point ‘that coaching ceases to be a science and becomes an art.” = Charlie Franeis ‘An example illustrating this ‘illusion of separateness’ between Training factors ts the aspect of recovery/regeneration. Traditionally tis thought of as a series of techniques including active recovery. massage, hydrotherapy, or chemicals such as calcium, or Epsom salis which are applied post-stimulus, This simply represents incomplete understanding. Recovery/regeneration begins with harmony in the athlete's living environment, clear-cut sport and life goals, effective and caring verbal, non-verbal and tactile Communication both between aitletes and beween the athlete and coach. opiimum dietary principles applied with optimum timing. the correct training stimulus, applied at the correct time, and full recovery from a gFoup of stimull which constitute a workout. “Some aspect bearing on recovery /regeneration is in reality oceurring at all times. ‘To manage the complexity of factors optimally, the coach must develop and use the powers of visual, auditory, tactile, and instinetive/intullive observation at as high a level as possible. Charlie Francis is a very gifted observer and it is predominantly on the basis of his observations that strength is prescribed, techmigae 1s corrected and analyzed, and the athletes well-being is ascertained. Traditional lab testing plays only a minor role, As a coach evolves through learning and practice, he/she realizes that the of training factors is in fact an illusion, and with this realization the elevation of coaching to an are begins. Charlie Francis is a very gifted observer and itis predominanty ‘on the basis of his observations that strength is prescribed, technique is corrected and analyzed, and the athletes well being ts ascertained, OO‘The ultimate goal af the coach-athlete dyad is to bring an athlete to peak performance.and to bring them {o that state predictably in terms of place and time. Charlie Francis is a coach who illustrates: such an elusive capability. As he has said himself, “The task faced by a coach is to comprehend the interplay between training factors and, based on that understanding, preseribe what your athletes need — when they need it One of his athletes relates: “Charlie is the coaches — he knows exactly when you should move from tempo — muscular endurance work to power work — he knows exactly when to stop your pawer work to optimize the stimulus yet avold overtraining. It is uncanny how he knows when you are ready to- change from one training element to another, surgeon of sprint According ta Charlie, “Many coaches are aia point in their evalution where they are imitating techniques and coaching philosophies which they have read about, purchased, inherited or been told about, not realizing that someone else's training program can never be optimal for their athlete and may even be harmful.” “There is no cookbook of coaching techniques which will apply ‘equally well to all athictes." — Charlie Francis ‘The 12 year sequence of training prescriptions which was applied to Ben Johnson, leading up to world record performances, was specific (0 the needs of Ben Johnson. The sequence of training prescriptions applied to Angella Issajenko, Tony Sharpe, Desai Williams, Mark MeKey, Cheryl Thibedeau, and Molly Killingbeck, was specific to the needs of each of these athletes ‘This book presents the opportunity to the reader to understand the process required to sprint as fast as genetic potential and training environment can allow, and (o better understand the phenomenon that is a successful world class soach. The complexity of skills and information. the complexity that 1s each athlete, the long term personal commitment, the intellectual acumen, an incessant and ‘constant drive to learn and understand and on aceasion to know, the sensitivity, curiasity and finally the outright ability and determination (o care for their athletes — all of these charaeteristies are either referred to directly or implied within this book. “It is one thing to talk about caring for athletes — it is quite another thing to-do it!” = Charlie Francis Finally this book is also written for other interested parties who want to more fully understand the process by which the athletes who were under the guidance of Charlie Francis realized their potential. This understanding [s useful to parents. teachers. sport adnainistvators, physicians and other people who play a support role to eeaches and athletes, It is hoped also that the readers transeend their current understanding of the phenomenon that is sport, and of the coaches and athletes who implement this phenomenon, The driving force behind their desire to become and remain athletes and coaches is left for you to ponder further. Paul Patterson 1988 “Many coaches are at « point in their evolution where they are imitating techniques and @ read about, inherited or been fold about, not realizing that someone ¢lse's training Program can never be optimal for their athlete and may even ‘be Rarmfut.” Finally this book is also written for other interested parties who want to more fully understand the process bu which the athletes who were under the guidance ef Charlle Francis realized their potential. This understanding {is useful to parents, teachers. sport ‘administrators, physicians and other people who play a support role to coaches and athletes.BIOGRAPHY Charlie Francis’ relationship to sprinting has been a long one. In 1966 as a 16 year old at De Lasalle High School in Toronto he recorded an Ontario juvenile record of 9.6 seconds for the 100 yard sprint. In the fall of 1968 Charlie accepted an athletic scholarship to Stanford University in Norther California, where he studied political selence and history and received a hachelor's degree in 1971. In 1971, mow 21 years old, Charlie was being coached by Payton Jordan at Stanford, but in Canada worked with Perey Duncan. As senior at Stanfard he clocked 10.1 sec for 100 metres in, Vancouver Charlie Francis was ranked 5th in the world on the basis of thi performance. Charlie was the Canadian 100 metre champion fron 1970-1973 and competed for Canada at the 1972 Olympics in Munich, In 1973, at 23 years of age, an age when most athletes are usually maving into their career peak, Charlie retired from sprinting. At that Ume there was simply not a system of support for athletes in Canada which could adequately provide for their living and competitive needs, Charlie then moved inte a 5 year career as a re-insurance underwriter. His coaching career began in 1978, when Peter Cross, coach with the Scarborough Optimists’ asked him to work with a group of junior sprinters. By the summer of 1978 results had been sufficiently rewarding that Charlie quit his job to coach full time Without pay. During the next two years the performance resulis of his athletes were sueh that in April 1981 he became the first coach in Canada to be hired as a training centre coach, By the end of 1982, after only one year in the sprint training centre, Francis-coached sprinters produced 89 personal besis, 12 Canadian records and $ Commonwealth records, In 1982 Angella {Taylor} Issajenko was ranked 4th in the world for the 100 metres, Desai Williams held the Canadian record at 10.17 seconds for 100 metres and had won a silver medal at the World Stucent Games in 1983, Tony Sharpe ranked number 3 at 200 metres. in 20.22 seconds.tn the world in 1982. Ben Johnson had a 10.19 seconds 100 metre personal best. Molly Killingbeck had won a silver medal in the 400 metres at the 1982 Commonwealth Games, one of 13 medals won by Charlie athletes at these games Athletes coached by Charlie Francis won 8 of 14 medals acquired by Canada’s track team at the 1984 Olympics in Los Angeles By the end of 1982, after only ‘one year in the sprint training centre, Prancis-coached sprinters produced 89 personal bests, 12 Canadian records anc. 3 Commonwealth records, Athletes coached by Charlie Francis won 8 of 14 medals acquired by Canada’s Track team at the 1984 Olympics in ‘Los Angeles.\What was your situation at the time yeu were coming to the end of your career in 1973. The support in Canada was variable and sporadic. 1 had same rankings and several performances at a high level. | believed 1 could run against warld level sprinters, I had done so and had praven that Leould winon the given day, “The media at that Ume would acense me of choking under pressure. ‘The reason for inconsistent performances had little to do with choking. The fact was that I was able to peak for a single race setting, but with compeittions involving multiple rounds and heats { would get into more trouble as each round went by because | couldn't regenerate fully enough to Keep eoming back with the same level of performance, Likewise I couldn't predict with any certainty fon whieh day | would run well, because there was no real plan to guide me to predictable peaks. and as a result sometimes I would be running optimally and sometimes not. There was nothing you could hold up in front of you and say this is your target - this is where you ‘are going and how you will achieve # When Gerard (Mach) came to Canada he would describe different planning scenarios and J simply didn’t know the whys and wherefores of such theories. When I started coaching. he would say. “Charlie, you can’t have your athletes run quarter miles the week hhefore they are going to run a 100 metre race.” Coaching Record of Charlie Francis Charlie Franeis fonged one of the world’s leading sprint teams whose runners set 32. world records and won 9 Olympic medals. Ben Johnson 10Dmetres 9:79 sec World & Canadian record 200 metres 20.28 see BO yards = &.15sec World & Canadian record 50 metres 5.85 see World & Canadian record 60 yards — GOLsec Canadian record 60 metres 6. World & Canadian recond 1987 World Indoor € 100-metres, 1987 World Outdoor Champion 10D metres 1986. Commonwealth Champion 100 metres 1986 Goodwill Games Champion 100 metres 1985. World Indoor Champion 100 metres 1985. World Cup: Champion 100 metres. 1984 Olympic Games — Bronze 100 metres. 1984 Olympic Games — Bronze 4x 100 metre retay Q&A ‘Likewise Feoulein’t prediet with any cereainty on which day T would run well, because there was no real plan to guide me to predictable peaks. As a result sometimes I would be running ‘optimally and sometimes not. ‘There was nothing you could hold up in front of you and say this is your target — this is ‘where you are going and how ou will achieve it. Charlie Francis forged one of the world's leading sprint teams whose runners set 32 vilAngella Issajenko 100 metres 10.97 sec Canadian Record 200 metres 22.25 see Canadian Record 400 metres 50.5 see SO yards 5.74sec World & Canadian Record 5O metres 6.06 sec World & Canadian Record GO metres —7.08sce Canadian Recordl 1987 World Indoor Championships — Silver 60 metres 1986 Commonwealth Champion — Gold 200 metres 1986 Commonwealth Games — Bronze 100 metres 1986 Commonwealth Games — Silver 4x 100metres 1984 Olympic Games — Silver 4x 100 metre relay 1982 Commonwealth Champion — Gold 100 metres 1982 Commonwealth Champion — Golet 49 400 metre relay 1982 Commonwealth Games = Stiver 4x 100 metres, 182 Commonwealth Games — Bronce 200 metres — 50 career Canadian indoor and outdoor records aver distances from 50 yards to 600 metres; 16 times Canadian Champion since 1979 in the 100 and 200 metres. Desai Williams 100 metres. 10.11 see 200 metres. 20.29 sec 400 metres, 45.91 see 80 meires 6.52 sec (#3 all ime World Performance) 1986 Commonwealth Champion — Gold 4x 100 metres, 1984 Olympic Games — Bronze 4x 100 metres, 1983 World Championship Finalist 100 metres 1982 Commonwealth Games — Siler 4.x 100 metres 9 times Canadian Champion sinee 1972. Tony Sharpe 1OOmetres 10.19 see 200metres 20.22 sec Canadian Record 1984 Olympic Games — Bronze 4x 100 metres 1984 Olympic Games Finalist 100 metres. 1962. #5 World Performance 200 metres 1962 Commonwealth Games — Silver 4x 100 metres Asa coach how meaningful is it to reflect back to when you were. athlete yourseit? Very meaningful —~ | was able to use that context to great advantage, Marv Nash once commented to me, “A lot of your coaching goes back to many of the things you were doing as an athlete with Percy Duncan. The only difference now Is the Way in which you are eycling all of the elements together. In reality even back then you were pretty clase to doing what you needed ta do-and we all thought you were crazy at the time, You were doing all the short distance Tuning and s0-an, compared to what the rest of us were doing. You had the pawer and acceleration because you were doing tra which was relatively specific te: the demands of sprinting. The only questions seemed to be haw often you were doing the speed work and what farm of recovery was required.” You had the power and acceleration because you were doing training which was relatively specific to the demands of sprinting. The only question seemed to be how often you were doing the speod work and what form of recavery was required. es iitIn reality as an athlete I made the classte tratning error of doing high. intensity speed work every day instead of twice a week or three times a week, In addition I was nat doing enough training with heavy ‘weights, Incomplete recovery then was a significant problem when you were an athlete? Yes it was, I could never consistently be at my maxinum. The special technique and speed runs could never be fast chough veeause I was always loaded up with fatigue from the day before. ‘The only times I freshened up were In the races themselves because ‘was forced to reduce the work volume. How did your coach Perey Duncan impact on your coaching skills? ‘To begin with, Perey was alsa a sprinter. He was a former world record halder in the 100 yard dash. He had coached at Northwestern. at Stanford. and at Harvard Universities. It was largely through Perey's influcace that [ initially learned the value of massage. He was alsa a very sophisticated coach for the time tn that he recognized that the 100 metre sprint consisted of different segments, — start, bady. finish, and should be trained accordingly’ He also tntroduced me to the short (20 - 30 metre} power work. “He was really ahead of his time in certain ways. In addition he understood that basic forms of recovery had to be in place before training at a high level was possible. What other key people have had a influence on your coaching? Harry Jerome was very aware of his body and. had a sophisticated program for that time. I spent a lot of time talking with him and he reinforced certain kinds of finish drills and acceleration drills that we do to this day. What has been the Impact of Gerard Mach on your career as athlete and coach? Gerard Mach entered the picture as 1 was ending my carcer as an athlete in 1972-73. Gerard came to Canada as National Coach, bringing with him his knowledge an massage and regenerative techniques. He introduced me to the area of planning and periodization with time frames and specie performance targets. He Nould say that when you have a young athlete their goal is to perform at any time — Just keep them going — let them achieve better and better performances and later on, as they mature. they sal have to perform at the correct time — then they would have te ‘vin, when they need to-win, TL took a long time before I could piece these bits of information together. |What was Gerard Mach’s position in Poland? For many years in Poland, Gerard was the national sprinting coach after having been a National champion himself in 1948. Even as ‘head coach, he was still competing on the relay team as late as 1959, 1960. In spite of the fact that he was a very young head coach, by 1966 his sprinters completely dominated the European — Je was largely through Percy's (Duncan) influence that 1 initially learned the value of massage. In addition he understood that basic forms af recovery had to be in place before training at a high level was possible. ——$—————= He would say thet when you @ young athlete their tout isto perform at any time — just keep them going — tet ‘them achieve better and better performances and later on, as they mature, they will have co perform at the correct time — then they would have co win, wher they need to win, ee‘championships, Each partieipating country was allowed only two ‘entries in that meet and his sprinters finished first and second in ‘every sprint event and won all the relays. He was the leading, ‘sprinting coach in the world at that time. Gerard was an innovator He changed the training program. from single periodization (one peak @ year) (o double periodization (two peaks a year) which was unknown in Europe and yet was common in North America, ‘They had no winter competitions in Europe, so Gerard pushed very strongly for them. At that time the conventional wisdom was that you could peak only once a year, and that if you were running fast at the beginning of the year you would surely fail at the end of the year, Gerard dispelled those myths. He showed that athletes could open up at the beginning of the season at thelr personal best levels and continue at that level right through the season, Describe the situation when Gerard began coaching in Canada, He was hired as National sprint coach in Canada in 1973 and 1 was Still an athlete at the time. We thought his demands were radical but in fact he was just deseribing training conditions as they would be in the rest of the world. This was a totally unfamiliar context for us, ALour first meeting he said we should have relay meetings, £0 he brought all the sprinters together and we went out to Etobicoke stadium. When he saw that the track was made out of tar he said, “This track is garbage. we will go-to a tartan track. Where is the elosest tartan track?” He was then informed that the nearest one was in Winnipeg. “What?! One hundred Tartan tracks in Africa and you don't have one in Toronto” He couldr't believe the situation. He was simply bewildered by the training environment that existed in Canada at that time. 1 said to Gerard. “I can't leave my Job to go to training camps.” He replied, "Well Charlie. you are the national champion, they must send you and they must pay you too." What he was saying was normal for any other country in the western world, If you are national champion in any other country it dees mean something. An cmployer in this country would mast Ikely not hire someone if they knew he/she was the national sprint champion who Would require time off for training camps and competitions. Gerard had expected that he wauld come to Canada and do everything he wanted to as he had been used to in Poland, and by 1976 we'd be running well. Gerard very quickly learned that the problems he was faced with were overwhelming. He had to do Virtually everything himself: he had to do all the massage. he had to do all the treatment. Far example in 1975 when Canada sent a team to the PanAm Games, Gerard was the only each for 80 to 40 athletes, with the 100 metre, 200 metre, 400-metre and 4 x 4 men’s and wornen's relay. Can you expand an some of the things you learned trom Gerard? ‘One thing — probably the single mast important thing he taught me was tenacity, Never give up! That's the one thing he always emphasized. Once you go down, once you give wp, there's no. hope. there's nothing. So you must not brea dewn, you must not give up —you've just got to keep plugging, and no matter what you are faced with, you don't give up. —__ At that time the conventianat wisdom was thar you could peak only once @ year. and that if you were running fast at the beginning of the year you ‘would surely fail at the end of the year. Gerard (Mach) dispelled those myths. He showed that athletes could ‘open up at the beginning of the Season at thetr personal best levels and continue at that ‘evel right through the season, es ——— One thing — probably the single most important thing he (Gerard Mach) taught me was tenacity — Never give up! ee— Gerard also taught me certain techmiques of massage applied at the level of skeletal muscle to find out how low or how high the tone should be, He would show you what you should expect to feel in the riuscle of correctly prepared athletes and other things to look for. For instanee, sometimes you have to put an athlete on his back and lift the knee in order io find ceriain lines of tightness in the hamstring that are deeper than would be found by superficial examination, Normally you wouldn't feel this tightness a all He tried to demonstrate all aspects of regeneration but it was a long earning, process and I didn't have a complete frame of reference. As a result | was unable to look at things in retrospect because | needed to Iook at new information in the context of where 1 was. and intially Tdidn't know the right questions to ask. [didn’t know how the training factors fit together, and Twas not aware of how plins were set up and soon, Going through the actual eoaehing process each ‘year, you begin to understand more and more of what you should be doing, ‘What has Gerard's influence been on you from the technical ‘standpoint? ‘We never really discussed running technique, The real questions: then related to the delivery of the raining methods — When? How much? Why? How much recovery? How ta avoid problems? How to schedtale competitions? How to recover from injurkes? Gerard's injury rehabilitation program was very strong. He demonstrated that you can bring an athlete back rom a hamstring pull in only ten days. Traditionally, you'd be looking al weeks, and of course, the longer it takes to come back. the more training time you are losing along the way. It's amazing to be able to bring the athlete back to the point of running 20% metre distances in five or six days and maybe hack to running 100 metres in eight of ten days. Gerard would prescribe extensive massage and other recovery Lechniques in combination with a system that would determine the distance over whieh you could accelerate, as you rehabilitated. This technique was based on the fact that your final speed is determined by how far you are able to accelerate. He would establish check marks and swould bring the atfilete through these check marks over series of days, On the basis of the results he would give athletes individual exereises (o do and assign progressively longer acceleration distances which determined with some certainty when the athiete was prepared to compete. I've never scen anything like before or since, He also convinced me to continue power work throughout the entire season, |When in your career did you believe that your athletes could win at the world level? Probably around 1979. By then Twas working with athletes Desat Williams and Angella Issajenko whe T knew had the talent necessary (o win at that level. Hen Johnson was still developing at ‘that time. He Gerard Mach) would show {you that you should expect t0 Geel in the muscle of correctly ‘prepared athletes. for instance, sometimes yout Race to put an athlete on Rix back tind lift the knee in arder to Find certain lines ef Hahiness in the hamstring that are deeper than would be found by Superficial examination. Normally you woulda’ foel this tightness at all ——————$—— Gerard (Mach) would prescribe extensive massage and other recovery techniques in combination with a.system that would determine the distance over which you could accelerate, as your rehabilitated. xiIn the 1978 Canadian Nationals with Peter Cross, we put three relay teams on the track. senior, junior. and juvenile, and they went 1-2-3 in the relay final. Hugh Fraser won the 100 metres, but the future with Desal, Ben, Mark, Tony, and with everybody who was Involved became clear. Angelia was 19 years old! and had only been training for a couple of months when she ran a 23.87 see — 200 metres and 62 flat in the quarter mile, It was. clear to Peter Cross and myself that our club would dominate Canadian Track & Field for the next 10-15 years, 1978 was the last time any club in Canada would beat When did Ben Johnson start te believe in his own talent? In 1978 there was this teenager — 16 years old — asking me, after finishing fourth in the 50 metres ai the Senior Nationals, ~De you Uhink I can break the world record next year?” Ben was aggressive and believed in himself from the beginning, How closely did the development of your club, the Searborough Optimists' parallel your development as a coach? | would say that the evolution of the elub, the athletes, and my own evolution as a eoarh were closely related, We took our men’s team consisting mostly af young kids, to Switcerland in 1978, ta compete at a dual meet against the full national teams from Switzerland, West Germany, and several other major clubs. Some of the clubs were depleted beeause their top athletes were resting for the European Championships, Nonetheless, ‘we heat Switzerland in a direct dual meet by one point, We caught ‘them off quard, and to this day, some Zurich fans remember and still follow our athictes. They remember Desai Williams, Milt Ottey, Tony Sharpe. and others. Milt was a high school athlete and in the high jump cleared 7 feet for the first time. when we were there. — 1 was clear to Peter Cross and myself that our club would dominate Canadian Track & Field for the next 10-15 years. cuCHAPTER 1 Talent Identification and Athlete Development “Uf it ain't broke, don't fix it.”What are some of the myths relating to athlete development or talent Identification? A few myths come ta mine! One is that you haruile a young athlete in a certain way but then all of a sudden you change to an intermediate athlete or a mature athlete program. in reality the transition between these phases is invisible, Athletes will tell you via their performance of training clements and their competition limes what they are ready for next. As an example = core strength, core flexibility, and core power are emphasized heavily during an athlete's early years but this type of work is retained at a high level even with mature world class athletes, Another ts that sprinters are born and not mace, Even a cursory examination of the development of aur top sprinters and hurdlers will show that a minimum of five to eight years of correet training ts required before a given athlete's potential becomes apparent. It can bbe argued, that most sprinters are ‘un-made’ rather then ‘made’ due to inappropriatc training during their initial development. A common example of the result of inappropriate training is the conversion of the transitional muscle fibre of a young athlete to red endurance fibre rather than white fast-twitch bre due to inappropriate volumes of endurance training, As a result of such inadequate training knowledge ultimate performance capabilities of the athlete are limited bby the early training he or she undergoes A third myth retates to the level and period of commitment required to succeed at a high level. Many athletes at some point in their developing years, come to the conclusion that they must change coaches. It is dificult for athletes, particularly in North America, to understand that high level performance requires many years of high level training, ‘The last myth that ready comes to mind ts thet power-related work cannot and should not be perfermed by young athletes. Actual through such play activities as throwing stones, rope climbing, tree elimbing and jumping. children do perform all kinds of power related work and they do so safely. The key. however, is that the child himself determines what he can handle safely. ‘The coach of a developing athlete must Iearn not to take this responsibility away from the developing athlete. How does:the training principle of variety apply to young athletes? ‘The principle of variety allows development of general strength and body awareness which is vilal to-an athlete's future development. At the same time variety helps te keep kids interested. It makes ‘training fun, and keeps them coming out to practice. Acoach should always be on the lookout for new ways (o present (raining stimult to the young athlete. Q&A Core strength, core flexibility. and core power are heavily during an athlete's level even with mature world class athletes. It can be argued, that most sprinters are ‘un-made’ rather than "made" due to inappropriate training during their initial development. eiiaAanaeneny The key, however, is that the child himself determines what he can handle safely. The coach af a developing athlete must learn nat to take this responsibility away from the developing athlete Talent identification & Athlete Development 3How do you handle the development of agility or body awareness in ‘young sprinters’? Agility 1s 8 form of special strength in combination with bedy awareness. The link of agility to the sprint #8 net Immediately apparent and this work is sometimes inappropriately called non- relaicd. [spend a lot of time with young sprinters, teaching them general skills. Each of the general skills, ance acquired, enhances their abtlity to pick up more sophisticated skills, You are really Urying to develop the same level of body awareness as an athlete already has who has played a great variety of sports, An athlete with such varied general sport abilities picks up new techniques very quickly. There are few training movements that sueh an athlete finds difficult to Iearn. You need t ensure that enough strength 1s in place at each level of technical sophistication hefore proceeding to a higher level of technical sophistication, How does sprint training fit into the general development of the young athlete? Sprint training should underlic the initial and long term development of virtually every athlete, ‘Think of it: * All of the jumps are preceeded hy a sprint; long & triple jump, nigh jump, pote vault, + Accclerations during the implementation of various race strategies - particularly in the middle distance races 400 - 800 1500m, are sprints. © Team sports such as hockey, basketball, football lacrosse make heavy clemands an one’s sprint capab' truly great team players are able to accelerate explosively both, in defensive and offensive maneuvers. ‘Atwhat age de-sprinters peak? ‘The mate athlete has a reflex peak at age 22 with strength peaking at age 28-30 years, Ages 14 to 20 are spent laying the foundation for high performance. General estimates from the East Block allocate 2 quadrennials {8 years) to develop an athlete with top performances occurring in the ages of 21 - 28 years. What are your views on Fe training’ for young athletes? My thinking is that this is central to the development of the system, ‘The bedy core should be properly develaped before much is done in the way of weight training, You may do some strength groundwork with young athletes with cireutt type training, but core training, or torso training comes first. In the more mature athlete the focus of core work is an developing power, ~explosive power ~ through bigh intensity work, but when working wit youngsters both cireult and core work are directed at butlding muscle or increasing muscle cross-section via high volume, medim intensity work feg. 3 to 5 sets of 5-15 repetitions at 65-75% of maximum load). With the young auhletes particularly, they should do what they can ea - when they can do tt based on thet ability and their training stauus, You simply challenge the systerm as it is capable of being challenged. You need to ensure that enough strength és in place at each level of technical sophistication befare proceeding ta a higher level of technical sophistication. Sprint training shoute underlie the initial and long term development of virtually every athlete. Team sports such as hockey, basketball, football, soccer, lacrosse make heavy demands on one’s sprint capabilities. The truly great team players are able to accelerate explosively both in defensive and offensive od ——_— With the young athletes particularly. they should do what they can da - when they ean da it based on their ability and their training status. ‘F Talent Wdenification & Aiklate Development —‘The body type of the athlete will determine what ts required in the way of core traintng You say have a mesomorph or heavily muscled athlete for whom power work may be of more value than body building work. A re-adjustment of training to go easy on areas in which he is already strong while focusing on the weaker links in the chain may be advisable, What Im talking about with reference to core of central body training is not limited to weight training. We did a lot of CNS (Central Nervous System) related work ta develop body control and we also did muscle endurance related work. ‘This involves tempo work medicine ball work, and a variety of different types af abdominal work. This type of work is particularly appropriate for young athletes. It does not require a high volume of work. it does not require «lot of equipment andl it is easy to do. It ean be structured to include games, individual work. partner work, and group work and can provide variety and fun. This way the athletes are entertained while they are being trained. ‘This keeps them together with their friends and enhances group cohesion Hour do you know when itis time to expose the athiete to a higher level of difficulty? When we get around to focusing on starting technique out of the blocks. for example, the aihilcic must have the strength to push out of the blocks in the correct starting position, So on occasion you let them try to come out of the blocks, They will tell you where they're at by how they look while doing it. For example, one of the basic problem areas in starting technique és that during the start the lead knce will come forward before the driving leg is fully extended. ‘This happens because the athicte is simply not strong enough to extend the rear leg fully under load or as fast as the front knee comes forward. When this is Ue case. the lead knee comes forward without the athiete having moved appreciably forward out of the blocks. If you were a young high jumper you would not lift your lead knce and then try to jump - you would swing your knee forward while applying force to the ground with the take-off leg to generate lit to the centre of gravity. Exactly the same principle applies to starting out of the bblocks in sprinting, So you check young sprinters an occasten to see Af they have the strengti andl power to came out of the islocks in the correct position. When they finally demonstrate that they ean do it you can take them to the next level of difficulty. But altoays reinforce correct technique for the purpose af devetoping pasitive self'esteer. Give athletes praise for their efforts - never eriticize of ridicule, The sorrect selection. of specific training elements tn acklition to practical skill fests or indicators, ensures successful completion by the Participant. To build a powerful mage of self you structure a string of Initially you encourage multi- Tateral development, but the eventual goal ts to spectatize in sprinting. ‘Thay will tett you where they're at by how they look white doing ie. But always reinforce eorreet technique for the purpose of developing positive selfesteem. Give athletes praise for their efferts - never eriiletze or ridicule. The correct selection of specific training elements in addition te practical skill tests or indicators. ensures successful completion by the participant. To build @ powerful image of self in the Young athlete you structure a string of successes « Tolent identification & Athlete Development 5How much of a factor Is stress or pressure in these initial years? There {5 no pressure applied in the teaching and performance of general ability related activities, The athletes. may or may not be aware of why they are performing medicine ball work, or free body strength work, for example. They are not overly concerned with, understanding why. They have fun doing it, they have their buddies there, they can pit themselves against their contemporaries and so on, They are experiencing training effects while not being really conscious of the fact that they are training. During this initial phase I am careful not to allow self-limiting inhibitions to develop. For example, initially we do only minimal work involving starting blocks, Block work tends to: make athletes up-tight, particularly when they are not yet ready for it. By the time the athletes are ready for block work everything usually falls into place without a lot of hassle and there is very little discussion with the athletes about their starting technique, If | spend a lot of time focusing the athletes’ attention on how hts foot behaved during the start I'am encouraging in him a ‘paralysis by analysis.’ Athletes learn optimally by performing training elements correctly — not by listening to a bunch of words. If you make a young athlete who is trying to be a sprinter up-tight. you're both En deep trouble — and possibly permanently, You may ever be able to totally remave the inbibitions that bad ‘coaching may seat im an athleie. Teach ane training element at a time: If you potnt out ‘three problems! the athiete can correc! only ane — leaving two problems on his/her mind. Don't mave away from one training element until tt ts correct. Teach increasing levels af skill — according to thelividual needs when the athletes’ body and perfarmance of training elemeras indicate a readiness to haretle ther, What effect does the height of the athlete have on sprinting performance? ‘The taller athlete has longer, less efficient levers than the shorter athlete. However, long levers are required far top speed. An ideal height for pure sprinting would seem to be in the 5 to §'1L" range, where levers are short enough for an explosive start yet long enough, for top speed. You have said that 80-80% of your time with mature athletes is: spent holding them back te avoid overtraining and only 10% af your time motivating them to de additional work or work which Is not as ‘enjoyable or familiar, How does this change when you are dealing with 14-15 year olds? At that age you're tying ax much as anything to amuse them. You are trying to eneate an environment. in which the training gets done almost as a by-product. Usually they have their contemporaries there, so as long as they are working in a group they will train, This environment fs important, Without It there is net a lot you can say Teach one training element at a time. If you point out “three problems’ the athlete can Correct only one - leaving hee problems on hisfher mind. Don't move away from one training element until (t is correct, Teack increasing levels of skill - according to individual needs » when the athlete's body an formance of training elements indicate a readiness {to handle them. ‘© Talent identiication & Alhlete Developmento motivate them and maintain their interest. At this age they may not be asplring to anything specific, they dan't knavr yet bow far their talent is going to take them. So you make the workouts fun and reinforce to them the fact that they are coming out to practice to hhave a good time: What aceass do young developing athletes have to massage? Sometimes they have access, sometimes they do not. We try to arrange for massage schools te apprentice their massage students. with us whenever possible. But even then, it is a good news — bad news story as the students vary widely in their levels of skill. If the massage student 1s reasonably well skilled then it works out fine. We have dealt with the Kikkawa School of Massage in Toronto for this purpose and our developing athletes have the opportunity to receive massage fram these people. If and when a developing athlete is included on a competitive lour or a trip to a foreign training cap he of she will have access to Foreign massage therapists as well. Would it be correct to say that when developing the training program for either a 1 year old or a 24 year old you draw from the same basic training menu? Yes, you are applying the same baste principles but in different Amounts and indifferent ways, Furthermore, in guiding the training ‘of a young entry level athlete, monitoring and testing via abservation fs af least as important as it is in the training of mature athletes, You are giving each athlete what yor think he or she needs. when you think he or she can handle it. This ts going to- be different for each athlete. Each training component will be applied differently depending on how quickly the athlete is maturing, Obviously. « full blown maximum strength phase is not fully applied with 14 year olds. They have not yet learned. at this age. to concentrate themselves sufficiently to recruit all their muscle fibres, ‘This concentration skill is required before maximum strength work ‘can be performed effectively, This, of course, daes not mean that year olds should not do high intensity strength work at all ‘As Pasquel Belotti, an lialian sport scientist has sald, youth training must not have tao much low intensity exercise. There must be ‘enough high intensity work so as to: 1, Maintain and improve specific skill 2. Prevent loss of and maintain current volume of fast twitch bre, and 8. Promote differentiation of transitional muscle fibre to fast twitch rather than slaw bwiteh fibre. You are giving each athlete what you think he or she needs, when you think he or she-ean handle (t, Talent identification & Athieto Development 7Are there significant physical characteristics or idiosynerat young athletes which you try to change? There are significant differences among athletes but I have learned 10 take a very conservative approach In deciding whether idiosyncrasy should be changed or lefl alone, Thave, for example, had some athletes who were clearly leaning av to one side or the ather when sprinting. If the athlete is able to run fast, smoothly and has no physical complaints [ would leave the Don’t ery to fix something that idiosynerasy intact. We sent one of our girls for a sertes of isn't broken. treatments by a Canadian therapist with the result that her back alignment was improved but her sprinting deteriorated, In sor cases corrective action will help but in other cases you are better to leave well enough alone. Don't try to fw something tha isn’t broken. athletes there will be differences in the way their leg musculature is atlached to ihe skeleton. ‘This results in different = lines of pull which may or may not represent injury potentials. You AS Gerard Mach used to say ‘will usually be able to find such differences only while massaging the “The operation was a success athletes, although in some instances you can see them. You would >, Whyfortunately the pi deal with this situation only if t constitutes a source af injury or wit tied! ‘seems to be impacting negatively: sprinting performance. Note the differences in somatotype of Ben and Cart — Specifically: calf thigh chest neck shoulder ‘© somatorype was the ult of an 1-year training Period designed to make Ben 2 ‘sprint specialist. Carl's training, on the other hand had to accommodate the body - weight reality af being ‘airborne during the long jump. Event spectalization is a eritieal aspect af talent identification and athlete development, (Jaen deta Ca Lew ae Ws Charron Re, ay, 087 ‘B Talent identification & Athiete Developmenta ‘Some Characteristics of the Development of Ben Johnson He entered sport at an early age ~ 14-years old, He was guided by an experienced and qualified coach. As a result he was given ‘what he needed - when he needled it thus avoiding the burn-out and ‘trashing’ which destroys many young athletes Hee was exposed to cutting edge training methods such as electronic muscle stimulation (EMS) at an early age (16) ‘This tn combination with additional power work promoted the development of Ben's latent power capabilities. je was given free access, on demand. to regenerative assages and body work. The sophistieation of (his aspect of Charlie's training program grew as the modest Support and resources for ‘this aspect of the program Iuhich Charlie pressed for relentlessly) seadwally increased. The progression was something like this: nniassage by coach 1978-1980 massage by therapist 1981-1986 — Imassage by regeneration specialist 1986-1958. He had only one serious injury Mune 88 - rd degree hamstring pull His coach ensured that Ben's training needs were provided forever a the coach's personal expense. ie was exposed to both upper body and lower body maximum weights methods by age 18 resulting in a sprinter who eau provide a eredible showing at a power filing competition —botly weight « 178 tbs. — bench press 10 reps % 852 Ibs. 2 reps x 407 Ibs, 1/2 squat 2 sets x 6 reps x 600 Ibs, A key by-product of strength work particularly in the young athlete 1s maximization of the size of tendon attachments and bone dimensions so that later — the higher forees involved in faster siaris and quicker runs can be handled safely. Pfyometries, which generate very hhigh internal loads on tendons, ligaments ane bones, ean eventually also be handled safely with larger tendon attaciiments and bone dimensions. Fund raising activities by coach, club manager. andl agent were adequate to allow Ben to remain in sport tong ‘etraugh Lo realize his potential Ben never had to work at an off-track Job during his -entire running career, Talent identification & Athlete Bovelopment 9Athlete Development - Talent Identification Checklist 1 High level sprinters tend tobe short tempered. explosive. and intense. A sprinter will have all f these ‘characteristhes even ala Young age. An explosive persanallty is an indication of an explastve Retvous system, 2. The athlete who can move his or her feet with high frequency is a candidate for speinting. Checking the Tuner of tims a standing athict ca, ately of fet together Nop tne gruel ung fixed peried of tie dives further indieallon of the explosiveiess of that athiele's NervoMs S¥stem, {Count the humbr af ground contacts ever a 1D or IS. stcond tne pevid abd compare set the pennant of proven sprinters Enough rer eae wort i dane during the sat yar age 19-17) 1 "rmuna engaty decom itveloat wht or pose cca cle Moe (ranaitional.or intermediate fire to white. power teated| muscle fibre 4. Badurance work must be carefully ed to ligt: Ngee wotures te prevent the enersion af tfanalinal orient mace bre wore charac tases He 5. Power-related work for young athletes includes: lat-ground! (ne bases} phrometrics, such as 2-legied hoppliyt and skipping in various sequences * light medicine bail (6-8 lbs} work. Thhis ean be structured to develop pawer capabilities in he lower body, care, and upper body. 6. Young! atietes should compete in races regularly and perform speed work with maxinnusm intensity, ‘They could actually compete in as many raves as mature athletes as long. as they perceive ne pressure (o'do so,” Reachay keeps the young alisietetrterested aid motivated. 7. Speed endurance work should be by young aibletes aver distances up to 150 metres. The | volume of work. however, shonkd be very low and carefully administered. The lactc/alactic energy ystems require log term development (te, power - speed tetated energy systems) & Young athletes who do not achieve high levels of oxygen upiake during a treadill test batt who perform sll over 10-40 mere sprints probably have inbered a high pmporton of white power-eated rmusce Remember: a short athlete will show earlier development than a tall athlete, Tall athletes take a longer Lume to develop sprint technique because of their long limb-lengths. ‘The Conch must take eare net to overemphasire winning at this stage of development, Persanal Bests only are emphasized. Enthusiascn is reinforced and maintained thrash successive perioral bests. free-body (oo weights) strength movements are prescribed to athletes [ages 10 » 14) wo fradiaily develop 2 sprinters build within ihe constraints of Ue tnheried body type The tnherted Somatoxype may ne mesomorphic Reavy tsscles Toe eetomorphie ihuly enusced) ‘Mesornorphie sprinter's somatotype - Angelia sajenko, Ben Johnson. (See page 70) ‘Eetomorphic sprinter's somatatype - Molly Killingbeck, Mark McKoy. (See pages 33 and 41) Until the dese spent somatotype or boxy shape is im place. body-bulkiing ex muscle crocs ston methods are emphistond over mazinum weggal oF power tethads. Once ihe sprinters blsid is hn ice, the reverse fs {fue — snaNimn Mey oF Power methnes preva over boty sang type Strength ‘raining. Development ofa sprimer's build focuses on four key boty segments o components: oe" Shuulders and apper arm development to allow for the required psorung a the ams (acceleration Segina nh he a + tmulincied core devlopment ta maintain sigs posture’ and allow for the unnlng positon’ but Slo to provide a stable Mane for explosive arn ak fg vere to Occ: + Sper teal Soe to pone ert hh exp fp enemson during hey ‘ loot contact wh the ersund + Gifs are racy foensed on directiy a" strengih work and are developed as a by-product ofthe hopping, skippy plymettc-type or nado to actual petting (12, The general guidelines fo be followed by the caaee canbe void by encouraging, deveopin [1 “Tindlreing lie Cr smoothness tn prdormance: even during sodusentary earcics abd yas young age. During this phase (youth). « caach must carefully develop technique to ensure proper muscle develapment an ‘alcnure aihite salty. Eroper'scketion of weights and exercises wil ensure Stuothiness of execution “TO Tasnciaenilionion & Aitate Development‘CHAPTER 2 SPRINT TECHNIQUE “Running aceurs on the ground — sprinting occurs over it.” Perey Duncan “Technique has not changed very much since the days of Jesse ‘Owens. Where changes have occurred is in knowing how much work should be dane - when it should be done - under ‘what conditions it should be done - and how to recover fully from it.” Chartie FrancisPsychology —Thought — Action Linkage ‘What isthe diference between running and sprinting? Perey Duncan described the difference this way - “you run on the ground - you sprint aver il.” As the athlete becomes faster and stronger — shorter “contact times" af foot to ground result. As Uh happens the athlete loses the sensation of the foot pushing en the ground. ‘The feeling of the up and down action of the legs dominates. ‘Are the athletes’ thoughts during a 100 metre sprint of any technical ‘significance? Harry Jerome told me something same time ago regarding what you think during a race. He said. “Watt for tt!" Something that you ‘would not normally think of, and that T remember to this day. When you Uy to aecelerate in a tace or when you try to make a move - Particularly late Ina race when you start pumping your arms - there Is a lag time between when you inerease your effort and when you actually begin to take off. During this period the acceleration seems to take forever because everything has slowed down. The 100 metres seems to take a long time to run - to the point where two-tenths of a second seems like a significant period of time. The result being that You just have to ‘wail for iC. You must not keep turing up the effort ‘or you will tighten up. You must give it a chance to happen - let it ‘occur almost by itself, Iwas still running at the time and I had to learn to toatl for i myself. 1 could feel what Harry Jerome was talking about. His insightful observation was further reinforced by what my coach Perey Duncan was showing me. Over time it became quite clear to me what ‘wait for it’ meant and how critical it was during an actual race. How did Ben learn to “wait for it"? With Ben there is a very close relationship between his waiting for tt his running relaxed. and the evolution of his self-confidence. You ean sce in photographs of earlier races in Ben's career that his face and his shoulders were not relaxed, He was therefore not running relaxed and you can assume that he was at that time not waiting for ft. {Sec page 12) ‘Two years ago Ben was in his basement with his VER watching vieleos of Lewis's races, He hadl been watehing these videos all day ong. At the end of the day he eoneluded that Lewis was still beating him because Lewts was running relaxed and he, Ben, was not, If You examine the photograph of Ben during the last 10 metres of his World record 9.8 seconds in Rome, he looks as if he is half asleep - complete with hall-lidded eyes, relaxed face, relaxed shoulders and open hands. (See page 8) The lesson of patience Is never totally learned, but this was the turning point which marked the final step in Ben learning to run relaxedl, ‘The link between confidence and the ability to wait jor tare self-evident Q&A As the athlete becomes faster and stronger — shorter “contact times" ef feot to ground result. as this happens the athlete loses the sensation af the foot pushing on the ground. The feeling of the up and down action of the legs dominates. The link between confidence ‘and the ability to watt for s are se(fevident. “Spuint Techmique 13‘What is the place of technique in sprint training? Correct technique is the necessary prerequisite for an athlete to begin to run well and for optimum development to occur, The ncural olor patterns of correct technique must be wired in place at as young an age as possible, But it is a question of whiett came first - “he chicken oF the egg. Ceriain qualities: absolute strength. strength balance, and power must be developed before a young athlete is able to get into the sprint position for the first time. Onee this threshold ts crossed you continue to develop muscle mass of cross-section until the desired sprint somatotype or bady shape evolves. Flexibility or suppleness continues to be developed in core as well as in limbs and power characteristics are continually being over-laid an to new levels of ‘strength or muscle mass, In addition, acceleration. speed, and speed ‘endurance are being developed. while correct technique is constantly being reinforced. It must be remembered that this is an extremely dynamic process. ‘As you develop physical qualities to new levels, the ncural motor patierns dictating correct sprinting technique must be updated to properly use these new levels of ability to run faster. Running. at continually higher and highcr speeds while still holding the sprint position is a exitical aspect of learning to sprint. How consistent is technique with your athietes? Let's set aside the situation of developing athletes for a moment and look only at the athletes who are at the workd level You are using the same technical agenda to which you add the athlete's unique physical structure - complete with physical idiosyncrasies = to determine the gross expression of technique for that athlete and differences in technique between athletes. Sources of day-to-day differences In technique expression will be due to a whole array of factors: regenerative status, injury/muscle spasm status, confidence/relaxation ane motivation, How do athletes’ physical idiosyncrasies impact on their ability to develop optimal technique? The decision as to whether an athlete's physical make-up will be a future limitation te performance should be made early in the athlete's career. In absolute terms, each of your athletes has differences in bady segment lengths, location of muscle attachments, etcetera. Ifthe athlete is running well. you assume that the physical idiasyncrasy is nol a factor, Ben Jahnson’s left knee carries out to the side when he runs, So what? If'an idiosyneraey does not impact 0 performance, don't tamper with it, lympie geld medallist Evelyn Ashford Ulls over 10 the left, ‘That too is not a Limiting factor ~ for her! It must be remembered that this is an extremely dynamic process. As you develop phusical qualities to new levels, the neural motor patterns dictating correct sprinting technique must be ‘updated to properly use these new levels of ability to run Jester, ce ead amd outen soyeasin convent tow he ‘worse many Bal Sources of day-today eehnique yn will be due to af factors regenerative status, injury/ muscle spasm status, confidence/relaxation and motivation. Te Span ecrarqae‘Can the frequency of limb movement and stride length be increased? Historieally it was believed that frequency of lim’ movernent was an innate neural characteristic — you were horn with a certain ability. It was also felt that stride length would improve with gains in ‘strength. Clearly both abilities can be improved. ‘Strength gains = specifically power gains ~ (hrough appropriate hopping. skipping and bouncing, will result in improvements in both stride length and stride frequency. ‘Some athletes who have come to work with you have been training for the sprint without necessarily having been trained to get into the ‘sprint position’. How have they reacted to your training? ‘These athletes have usually been performing high volumes of work ‘while using meorrect technique. I reduce the volume of work but increase the technical quailty. ‘They become upset and highly stressed during this initial period. ‘They are concerned that they are not doing the same type of training as they had done elsewhere but even wilh reduced volume they get very tired and can't understand why, In reality they are working just as hard with the reduced volume of work as they worked! before but they are working far more effectively because of the improved sprint position they are holding. I simply takes time for them (0 become confident that their improved technique is transkating inte Improved results. I remember the point when Desmond Griffith, developing sprinter, finally got into the ‘sprint position’ and held it for 30 metres and he hhad done a 10.55 sccond = 100 metre run. When he is able to hold the sprint position for 100 metres, he will begin to realize his Potential ‘An example of an athlete who was often injured as @ young sprinter because she did not have the right configuration of strength abilities is Cheryl Thibedeau. She had insulMeient hamstring and gluteus strength and had to work for months and months to develop it. in the meantime, she could hold the “sprint position’ only tong enough to perform short (20-40 metre) distances at maximum speed. How do you define the “sprint position’? ‘The ‘sprint position’ can be described as meeting the following requirements: 1, Head is held high and fs the beginning of running tall. 2. The torso is erect and in a position of design posture. 3. The hand of the driving arm comes up (o the level of the fae, 4. The shoulders are relaxed. 5. The hips are high enough above the ground to allow the driving leg to extend fully to the ground, 6. The ankle of the recovery leg clears fe, travels above) the knee of the driving leg 7. ‘The ankle fully extends at the end of the leg drive. By 1982 Ben’s final stride length was estabilshed — 46.6 strides or 2.15m for 100m. His total improvement from then on was based on increased stride frequency — In seoul (1988) running at 5.2 str ‘second at top speed. —_— Clearly both abitities can be improved. Strength gains ~ specifically power gains ~ through appropriate hopping. skipping and bouncing, will result in improvements én bath stride length and stride frequency.‘Can you expand upon the ‘forward trunk lean’ and how this relates to ‘he ‘sprint position’? By 70 metres of a 100 metre race Ben's exceptional stride frequency af 5 strides per secand will dinintsh only slightly as he remains near top speed, His body by now is absolutely erect, he no longer requires the forward trunk lean that is required during primary acceleration. ‘This again is related to laws of physics: The higher the velocity, the lower the rate of acceleration until acceleration becomes zero at ‘maximum speed! and obviates the need for any lean. A‘ this post te upright runner has the adoartage sinee the hips can move most freely tn the upright position, Core Breathing Patterns vs. Acceleration Do breathing patterns impact on sprint performance? It seems that they do. During Ben's 9,83 second - 100 metre performance in Rome, laly, he accelerated during three phases! the Initia 30 metres and during two subsequent phases. It appears that his acceleration phases occurred while he was exhaling and his deceleration phase while he was inhaling. This relationship is not inconsistent with other examples in sport: throwers and weightlifters, for example, perform the explosian or acceleration phase during an exhalation. At this point the upright runner has the advantag ‘since the hips can move most freely in the upright position. 1 appears that his ‘acceleration phases occurred while he was exhaling and his deceleration phase while he ‘was inhaling. This relationship ig not inconsistent with other examples in sport: throwers ‘and weightl{fiers, for exampl perform the explosion or aeceleration phase during an exhalation. TE Sprint TechniqueTable 1: Time Analysis of Men's 100 metre Sprint comparison of speed & acceleration between the world champton| Jand the number two sprinter: Rome 1987 Jonneon a Time of ‘Split 10 Metre Segment Time Lat 1.01 1.08 2 28r 297 oss oss 30 380 saa ose oss © 468 arm oso 0.90 so 888 8o7 083 oss eo ass 6.50 8a a.83 Tat 7.33 0.90 0.90 80 Bat 523 or 0.86 80 88 9.09 oas oa woo gas 9.99 fen behanon, st Laws Toe {ete 489 soe, Tse com ase: Reseioncime: aes een ae Ruamber of Seps; 46.2 cp Sutepe Beebe a Sepe 120m aavaee Ihveclengtho Stops: 2.16 2am Posie Pow reriion S860: O68 Pucca Tu sso 80-00 Oa + = World Record NOTE the 3 distinct phases of acceleration - coinciding with 3 breaths 1. 0-90 metres 80-70 metres il, 90-100 metres. NOTE: Reaction time = Ume elapsed from sound of starting gun ‘and fnitiation of foot pressure on starting blocks Data courtesy of the Biomechanics and Computing Department of FIVS Charles University - Prague. Czechoslovakia — Note the 3 distinct phases of acceleration — coinciding with S breaths. (See page 16) ‘Sprint Technique 17Table 2: Time Analysis of Men's 100 metre Sprint A-comparison of speed & acceleration between the world champion and a “top 20° world sprinter: second Heat Semi-final - Rome 1987 Metres_ Johnsen Hass Spit Time of Spit Time of Time__10-Metre Segment The _10 Metre Segments 10 Lea 199) 104 Loa 20 2.88 307 0.95 Loz 20. 383 4.09 2.90 O92 40 ama Sor ost 093 50. 5.64 soa os? 0.94 oo est eas os? 0.85 7 738 Tal oss oot 80 8.26 B75 os9 O98 90 815 970 1.00 0.95 100 101s 10.68, en fahason (cavaton ns Tie Iom-10.1nace. Te elon me: 27a Rescteo tne: roa Number Step: 43.Suiqps Sumber Steps Aas fre Freq of Stepe; 88700 Sow Pea al Sep: 4c fer Lengo Step 2.300 fev Leng Steps: 223m Pstst Insect Gt Q8ne Panes Fm set: -tm 0:825c Data courtesy of the Blomechantes and Computing Department af FIVS Charles University - Prague, Czechoslovakia TB Sprint TeenniqueTable 3: Time Analysis of Women’s 100 metre Sprint A-comparison of speed & aeceleration between a “top S° and atop 20° world sprinter: second Heat Semi-final - Rome 1987 ___Issajenko. Phippe of Split Time of 10 Metre Segment Time 10 Metre Segment to 207 2.08 107 126 20 sta a4 104 Liz 20 418 446 098 Low 40 5.3 saz oT Low 50 ex eas 095 Los 60 7.08 7.53 oor Los 70 8.02 8.56 os7 104 80 8.99 9.80 0.98 Loz 90 997 10.82 103 1.08 0010.99 167 ‘Angee osajeno we 1-10. 20m-11.67e Pesci tine Eimer ime omer ef Siem: kasirye Saree for Fre afSteps; Jone 2b for tengin of Step: 2.8m ‘helen of Sep: 2.00 Ponsot Imvac: S0- Otece Pasi Oem section: 3-H 1, 08er Data courtesy of the Biomechanics and Computing Department of FIVS Charles University - Prague, Czechoslovakia ‘Sprint Technique 19What is the action of the head and the hips during a sprint? By direet abservation or by shooting video straight on — the coach should be able ta see 2 things: ke and does not wobble from side to side: landing directly in front.of the ather as viewed from the frant. For the fect to land correctly the hips must be loose and able to rotate freely. Shoulders — Core Relaxation How are you able to tell if an athiete is running relaxed? Elevated shoulders are the most abvious. indicator of inappropriate tension. ‘This also affects performance directly. for when Tip action In the mont critical shoulders rise the hips start to lock-up. Savtor in sprinting since the Greatest forces are generated ‘The shoulders have to roll forward and backward with each stride around the hip joint, while the hips roll alternately in the opposite direction to the shoulders. If the shoulders are tensed and pulled up around the =e neck they are not able to roll forward and thackward optimally whieh means the hips ‘lock-up’ and are not able to roll optimally as well. Hip ation is the most eritical factor in sprinting since the greatest forces are generated around the hip joint, I the action of the hips is limited, sprinting effictency is limited too. A poor level of lawer core Aexibility, and/or residual muscle spasm in this region, will prevent nal technique from occurring. So relaxed running form begins with relaxed shoulders? Yes! SS UEEEEEEEEEEEEEE ~ 0 relaxed running for Legs — Core Technique begins with relaxed Phoulders? — Yes! How does the athlete achieve full extension during sprinting?” a ‘There are two types of extension: vertical extension accurs as the athlete gets into the sprint position while the velocity of the run allows the athlete to achieve full leg. or horizontal extension, You ‘must have the correct strength qualities to get into and be able to hhokd the sprint position and to generate the velocity where full le festenston occurs, How important i flexibility in the quadriceps musete to the action of the recovery leg at maximum speed? Quadriceps (front thigh) flexibility is essential, as the foot of the recovery leg must pass above the knec of the support leg. This allows the leg lever to be shortened which in tum allows for higher stride frequency, This ability is dependant upon quadriceps. flexibatity BO Spina TechaigaeHow do you determine it Quadricops Flexibitity is sufficient? Visually you ean check it by observing whether ar not the foot passes above ihe knee of the support leg, through touch you can check It massage. Arms — Core Technique ‘What role do the arms play in the sprint? Correct arm action is central to successful sprinting ‘The arms play a key role particularly during the acceleration related to the start and also during subsequent accelerations. Given that Ben’s stride Frequency is in excess of 4.7 strides per second and 5.1 strides per second al maxinaan (46.6 strides over 9.83 seconds). arm frequency ‘must match leg frequeney. tn fact, arm action must slightly precede fey action. ‘The reallty of this faet then ts that the arms will piston at the same frequency of 4.7 thes per second or 0.2 seconds. per arma swing. To develop the necessary power qualities in the armis/shoulders and upper torso, we will use various upper body medicine bail (echniques, maxirmum weight methods (low repetitions ‘af heavy weights performed explosively} as well as actual starts and sprints, During the start, the force of the forward and upward arm drive will dictate the duration and magnitude of the opposing fool's thrust. “I know that sprinting is contralied from the arms,” Harry Jerome told me back in the early 1970's. I could feel all the avceleration coming from my arms when f was sprinting myself, I remember writing this in a paper and being contradicted heavily by others who said. "No, no, no, the body operates in synchrony. it doesn't work this way, this can't be validated.” When. scientists completed neurological pattern related research, they found that the arms do precede the legs slightly and that all control does come from the arms. But { didn’t need anybody to justify that fact ta me scientifically. T happen: to nour that it is a fet because I have experienced it myself. Hands — Core Technique Comment on the relevance of open or closed hands during the sprint. Some coaches, such as Cerutth, have concluded that open hands equals rest and closed hands equals power, This may have validity ‘but I don’t believe that i ean be applied as a general statement. In fact, Ben and Angella run with open bands. This is an example of the neural conundrum which you fae, 1 is known that clenched fists can trigger elevated blood pressure as a cue that the body is preparing for fight or fight. However, elevated shoulders may also trigger the same physiological readiness for fght flight. We may not yet conclusively know what effect on sprinting, clenched or open hands may have but we da know that clevated shoulders impact negatively on sprint technique and speed, ‘The real question {s whether closed hands help or hinder power development during arm drive. Furthermore, is hand position a consistent neural trigger across all athletes [ don't believe so. 1 think the nervous system of any given athlete dictates which hand ——_—_—_— “1 know that sprinting controlled from the arms Harry Jerome told me back in ‘the early 1970%. “But [didn’t need anyone to Justify this fact to me sctentifically. I happen to know this ts a fact because 1 ‘haue experienced it myself.” _——— We may not yet conclusively know what effect on sprinting clenched or open hands may have but we do know that elevated shoulders Impact negatively on sprint technique and speed. ns Sprint Technique 24position fs optimal for that athlete, Legs — Core Technique ‘What is the difference in power autput of the ankle and the hip? ‘The forces generated by movernent around the hip joint during sprinting is estimated to be seven times as powerful as the action of plantar flexing of the ankle. How does the strength balance between hamstrings/quadriceps atfect sprinting technique? ithe upper legs have a strength imbalanee favouring the quadriceps which is usually the case - you will spend too much time on the ground in the support phase. An athlete who has quadriceps which are stronger than his/her hamstrings will feel his/her quadriceps working, Most sprinters feel primarily their hamstrings during an optimal run, “I know Iam not having an optimat race wher: F can feet my quadriceps working. During an optimal run -I do not feel my quadriceps » {feel only my hamstrings ox my logs are flying underneath me - then I know I am holding the sprint | — Desai Williams Hove does flexibility impact on speed? The level of flexibility in the lower core. hip anel legs. is important in determining running speed. Being able to fully extend your hip. knee and ankle Joints allows you to keep your foot on the ground for a Jonger period of time during the propulsive phase, What is the relationship of flexibility and strength to technique? AA good example illustrating this relationship is kneerecoveny. ‘The level of quadriceps flexibility determines the ability to-Bring the ankle of the recovery leg past the knee of the driving Jeg at a height where the recovery leg ankle is actually above the driving leg nce, You will sce that Ben’s knee-recovery Is excellent throughout a race. Most sprinters do not have excellent knee-recovery at any point in a Face, In some, recovery breaks down in the latler stages of a race. This ability ts not dependent only on Nextbility and suppleness but also on calf and core strength, What is the desired action of the foot and ankle? During maximum speed runs the foat extends fully. ‘Ta develop correct ankle form — full extension is trained through bounding

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