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In recent years, the sports supplement industry has swelled. New products on the market claim to be better concentrated to deliver the greatest performance enhancement or post-workout recovery results over any natural food product. In contrast, with the rising tide of obesity in America, fast food has gotten a bad rap for being supremely concentrated with nutrient-scarce filler substances that lead to metabolic disturbances and increase the risk of heart disease later in life.

It seems unlikely that high-level athletes would opt for fast food over supplements to fuel their ever-repairing bodies, especially with the low-quality stigma attached to these dietary options. To assess this speculation, Cramer et al. (2015), tested the efficacy of carbohydrate replenishment in a randomized control trial comparing fast food and sports supplements post-workout. Their hypothesis presumed that common fast food items can provide adequate macronutrient replenishment equal to that of sports supplements.

The results agreed with the hypothesis: The rates of glycogen recovery were similar. No statistically significant difference in performance showed in the subsequent 20-kilometer time trial between groups, either.

The Details of the Study

The study involved 11 recreationally active men split into two groups: One received carbohydrate replenishment via fast food, and the other via sports supplements. Each had matching macronutrient ratios. Both groups were subjected to a 90-minute glycogen-depleting cycle ride, followed by a muscle biopsy of the vastus lateralis and a four-hour recovery period in which post-workout feeding took place at zero and two hours.

After the four-hour recovery period, the subjects took part in a 20km cycle time trial. Subsequent muscle biopsies were taken from each subject for analysis of their glycogen status. There was no statistical difference between the groups on any of the measured parameters, including muscle glycogen recovery, muscle glycogen concentration post-exercise, blood glucose, insulin, and blood lipid levels.

This study was well-designed, but lacked a strong sample size to warrant the best evidentiary support. There were surveys given to each of the participants to check for satiety levels in regards to zero- and two-hour post-workout feedings. The sports supplement group admittedly felt more full after the sports supplement feed at two hours, but otherwise expressed no feelings of discomfort or sickness from consuming either the fast food or the sports supplements.

The study was supported by previous research. Evidence from that showed that immediate glycogen replenishment post-workout can improve recovery by 45%, and a subsequent feed at two hours post-workout further enhances the storage process. The greatest concern would surround the “regulation” of dietary intake in the 24 hours prior to testing. The participants were told to track their daily intake and then repeat that diet the day before the second trial (seven days later), in order to mimic glycogen content going into the test. Undoubtedly, this can result in widely differing muscle glycogen content if the macronutrients were not fixed and standardized for the pre-test protocol. The study lacked standardization in this regard, but overall it was well methodized.

Innumerable research supports the correlation between fast food consumption and dyslipidemia, cardiovascular risk, and the obesity epidemic. However, there has been minimal research conducted on the acute effects of this food intake in healthy and active individuals. This type of study would be dangerous in the hands of the media, which could blow the data widely out of proportion. The population tested consisted of recreationally active men, and thus cannot be globalized to fit sedentary populations, high-level athletes, or even women. A longitudinal study is needed to determine the long-term effects of these dietary choices before fast food is given the green light for healthy, active populations.

This does not mean we shouldn’t challenge the idealized use of sports supplements as opposed to natural food sources, which may achieve the same effect with less artificial processing. Professional athletes will not likely adopt this habit any time soon; especially without valid and reliable evidence that fast food is healthy enough to support performance and training recovery in the elite world, where glycogen processing and efficiency reach an entirely new level.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

Reference

Cramer, M. J., Dumke, C. L., Hailes, W. S., Cuddy, J. S. & Ruby, B. C. (2015). “Postexercise glycogen recovery and exercise performance is not significantly different between fast food and sport supplements.” International Journal of Sport Nutrition and Exercise Metabolism, 25, 448-455.

Editor’s Note: RunScribe Pro are small wearable devices that attach to a runner’s shoes and collect data such as stride pace, contact time, pronation velocity, horizontal braking, impact force, and other metrics. Given the large storage capacity of this wearable technology, RunScribe can store these metrics for every step of an extended workout or run. The RunScribe dashboard is primarily designed to provide feedback to distance runners, but it is possible to extract all the data into a CSV (Comma Separated Values) file for other types of activities and analysis. For example, tech savvy coaches could use RunScribe to collect metrics for sprints, hurdles, jumps, vaults, and other skilled and non-skilled events. The set of instructions below show how to export the data from the RunScribe devices to a CSV file that can be imported into Excel or Google Docs for further analysis. — SF

1. Contact RunScribe technical support and request that your account be upgraded to download CSV Run files.

2. Download the Runscribe app from the Apple app store or Google Play.

3. Follow app instructions to add a RunScribe device and select Left/Right foot and Heel or Laces mounting. If collecting data on multiple athletes with multiple RunScribe devices, rename each Runscribe with the athlete’s name/foot. The RunScribe name will be visible when viewing data online.

4. Take note of the last 4 digits of each scribe’s serial number, athlete name, and foot.

• Serial
• Number
• Name Foot

5. Attach RunScribe devices to the shoes, ensure that they are tightly mounted for data accuracy, and go for a run. The RunScribe devices will automatically start recording when running is detected, and stop after a few minutes of no motion.

6. When finished, open the RunScribe app and click the sync button in the top right corner (internet connection required). Wait for the sync to complete.

7. To view data, go to the RunScribe Dashboard and log in. Runs are automatically named by the date of the run. Click on the date of the run you would like to download.

8. For accurate stride pace and stride length, the run must be calibrated by typing the total distance run (from a GPS watch or measured course) in to the box below.

9. To download data, click on the download symbol (highlighted in red below) on the top right of the page.

As you click on each file to download, you will have the option to choose the file name. The default name is the Run number and scribe serial number (i.e. 46230-F97E6BC1.csv). It may be helpful to change the name from the scribe serial number to the athlete’s name and foot (such as Josh-RightLaces-Sep29.csv).

10. Open the run file in a spreadsheet application such as Microsoft Excel. The data is saved so that each row is a single footstep, and each column is a different metric. The metrics of the downloaded file are in the units given in the table below.

† For calibration, see step 8.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

Since its first application to field and team sports in 2006, global positioning system (GPS) technology has been used to detect fatigue in matches, compare intensity profiles according to player position, compare competition skill levels, and identify the most intense periods of play.¹ GPS is most commonly used and studied in the Australian Football League (AFL) but is gradually infiltrating such other sports as rugby, soccer, hockey, and American football.

With GPS data, coaches can design physical conditioning and plan appropriate recovery time following intense work according to the demands of each player’s position. As the technology continues to develop, it will become more useful for court-based sports, will help coaches determine appropriate training loads, improve recovery, and decrease injuries.

Quantifying Game Demands: Football

In contact sports like football, coaches using GPS can read real-time tackle and impact information instead of, or in addition to, time-consuming video analysis.² A study by Wellman et al. (2016)⁶ examined the use of GPS and accelerometry with thirty-three NCAA Division I football players during their twelve regular season games. The researchers wanted to determine and quantify the differences in the demands of player positions during competitive games.

They found that wide receivers and defensive backs executed significantly greater total distance covered, high-intensity running, sprint distance, and intense acceleration and deceleration efforts compared to other offensive and defensive players.

Linebackers and defensive backs essentially covered the same total moderate- and high-intensity distance. Defensive backs, however, displayed significantly more sprint, maximal acceleration, and maximal deceleration efforts than any other defensive position.

Coaches can use this information to design physical conditioning specific to each player’s position and plan appropriate recovery after intense work.

Coaches can use GPS information to design position-specific physical conditioning & recovery time. Share on X

A similar study of AFL athletes found a substantial 11% decline in exertion per minute from a game’s first quarter to the fourth quarter, showing accumulated fatigue late in the game.⁷ During the four-year study, researchers tracked a significant increase in player demands. Mean velocity and intensity increased by 8-14%, possibly because of league rule changes made to increase the game’s overall speed.

Quantifying Game Demands: Soccer

There are few studies on GPS in soccer competitions because the International Federation of Football Association (IFFA) prohibits GPS use. A European study found that wide midfielders experienced the highest physiological demands in a match and center backs had the lowest.⁵ Wide midfielders and second strikers, the players with greater overall running performance, displayed a higher effort index (which shows mean speed on cardiovascular stress as measured with a heart rate monitor).

In elite soccer, GPS data showed maximal accelerations occurred six times as often as sprints, bringing into question the current belief that repeated sprint ability is essential to team sports.¹ The data also showed clear differences in the players’ running performance when a game is tied or a team is behind or ahead of their opponent.¹

GPS data can indicate player exhaustion and team fitness. Share on X

GPS can also track game fatigue by showing the difference between the highest running intensities during first and last fifteen minutes of the game. The differences can indicate player exhaustion and team fitness.²

Maximal Training Load: Injury and Illness

More studies need to be done to measure the maximum training load that athletes can sustain before increasing the possibility of injuries.² Researchers have found that a spike in training load preceded 42% of illnesses and 40% of injuries.¹

Maximal Training Load: Children

Load is especially important to monitor in youth athletes since they possess inherent differences in physiology, biomechanics, and metabolism.² Unlike adults, children have smaller energy reserves between submaximal and maximal exercise; any given running speed is metabolically more expensive for a child than an adult. Many factors influence this including lower running economy (shorter legs = greater stride frequency, shorter stride length), less efficient mechanics (higher ground impact/braking forces, greater vertical “bounce”), and weak co-contraction of antagonistic muscles because the muscles are underdeveloped.

Since all movement is more costly and demanding for young athletes, their training must be adjusted accordingly. Using GPS can help monitor loads and intensities placed on kids in training to reflect their age and skill level accurately and decrease injuries.

Court-Based Sports

GPS technology has yet to be refined for court-based sports requiring rapid but confined movement patterns and continuous direction changes like tennis and basketball.⁴ A study by Duffield et al. (2010) sought to determine the accuracy and reliability of GPS devices for these types of sports. The technology was compared directly against a VICON motion analysis system. VICON is considered an accurate and reliable, although time-consuming, method of athlete tracking and analysis.

The GPS accuracy was measured at both 1 Hz and 5 Hz trials while the VICON output was 100 Hz. Both GPS trials showed the technology underreported distance, with error ranging from 2-25% depending on distance and speed. It also underestimated peak and mean speed, ranging from 10% to 30% during court-based movement drills.

There is clear evidence that the higher the movement velocity, the lower reliability of the GPS reading.¹ Reliability should improve in the future as satellite communication and tracking becomes more precise. Cummins, Orr, and O’Connor (2013) found that increasing a device’s sampling rate from 1-Hz or 5-Hz to 10-Hz improved the GPS’ reliability during constant velocity as well as accelerating and decelerating movements.

We’ll need higher resolution technology before GPS can become mainstream in court-based sports.

Future Direction

During the next decade, we should see a miniaturization of devices, extension of battery life, and integration of other sensor data, including improvements in accelerometry heart rate, to help better quantify athletes’ efforts.¹ Integrated technology refers to the combined use of GPS, heart rate, and accelerometry for a greater understanding of the metabolic cost and specificity of movement patterns.³

This integrated information will supply coaches with tactical data for play design as well as physiological data for fitness programming.¹ Integrated data will also help coaches simulate competition demands in practice plays with appropriate intensities to avoid overloading their athletes.

Future researchers also may explore biophysical effects in pre- and post-game conditions, such as the effect of supplements on performance, core temperature changes, indirect calorimetry (to accurately measure calorie burn), and hormone responses to training and competition.³ With this information, coaches and athletes may be able to improve plans for recovery and subsequent training sessions.

References

1. Aughey, R. J. (2011). “Applications of GPS Technologies to Field Sports.” International Journal of Sports Physiology and Performance, 6(3), 295-310. doi:10.1123/ijspp.6.3.295.
2. Cummins, C., R. Orr, H. O’Connor, and C. West (2013). “Global Positioning Systems (GPS) and Microtechnology Sensors in Team Sports: A Systematic Review.” Sports Medicine, 43(10), 1025-1042. doi:10.1007/s40279-013-0069-2.
3. Dellaserra, C. L., Y. Gao, and L. Ransdell (2014). “Use of Integrated Technology in Team Sports: A Review of Opportunities, Challenges, and Future Directions for Athletes.” Journal of Strength and Conditioning Research, 28(2), 556-573. doi:10.1519/JSC.0b013e3182a952fb.
4. Duffield, R., M. Reid, J. Baker, and W. Spratford (2010). “Accuracy and Reliability of GPS Devices for Measurement of Movement Patterns in Confined Spaces for Court-Based Sports.” Journal of Science and Medicine in Sport, (13), 523-525. doi:10.1016/j.jsams.2009.07.003.
5. Torreño, N., D. Munguia-Izquierdo, A. Coutts, E. Sáez de Villarreal, J. Asian-Clemente, and L. Suarez-Arrones (2016). “Relationship Between External and Internal Loads of Professional Soccer Players During Full Matches in Official Games Using Global Positioning Systems and Heart-Rate Technology.” International Journal of Sports Physiology and Performance, 11(7), 940-946. doi: 10.1123/ijspp.2015-0252.
6. Wellman, A. D., S. C. Coad, G. C. Goulet, and C. P. McLellan (2016). “Quantification of Competitive Game Demands of NCAA Division I College Football Players Using Global Positioning Systems.” Journal of Strength and Conditioning Research, 30(1), 11-19. doi:10.1519/JSC.0000000000001206.
7. Wisbey, B., P. G. Montgomery, D. B. Pyne, and B. Rattray (2010). “Quantifying Movement Demands of AFL Football Using GPS Tracking.” Journal of Science and Medicine in Sport, 13(5), 531-536. doi:10.1016/j.jsams.2009.09.002.

What Is the NordBord?

The NordBord Hamstring Testing System is a fast and easy way to objectively measure eccentric and isometric hamstring strength. The NordBord is the brainchild of Vald Performance, a company based in Brisbane, Australia. Vald Performance is unique, in that the company was born out of a research group at Queensland University of Technology (specifically, Dr. Anthony Shield and Dr. David Opar). I believe that the company’s academic- and research-based origins have helped make a product that is not only easy to use, but also comes with evidence-based guidelines that help drive best practices.

The NordBord Hardware

The NordBord itself measures about 3 feet long and 2 feet wide, most of which is a large padded area for the athlete to kneel on. The pad has “integrated knee position guides” that allow for easy readings of the athlete’s knee position and help with maintaining consistency in knee position from one test to the next (important when calculating torque). Once kneeling, the athlete slips their ankles into the padded ankle hooks and can then perform many different testing protocols (described in more detail later).

The ankle hooks themselves are connected to two force cells that measure the force (in Newtons) at which the ankle hooks are being pulled. The force measured by the two force cells is transmitted in real time to a host computer/tablet via a USB cable.

After 9 months of use and over 400 tests performed, the NordBord operates just like the first time. Share on X

The NordBord itself is simple and very durable. After nine months of use and over 400 tests performed, it looks and operates just like it did the first time I used it. The two steel arms that make up the base of the NordBord have wheels, making it easy to move around the weight room or to different buildings. It can be easily deconstructed by loosening four screws to separate part of the base arms from the pad. The ankle hooks also can be unscrewed for easier travel. That being said, it definitely isn’t something that is convenient to travel with. It still would need its own bag and someone to carry that bag (but if you have the manpower, anything can be done).

The Scorebord and the Dashbord

The software provided with the NordBord has two separate platforms, the “Scorebord” and the “Dashbord.” The Scorebord gives the practitioner and the athlete real-time feedback on how much force is being recorded by the force cells for both the right and left limbs, as well as the percent discrepancy between the two. You can also view the previous test scores or the average of multiple previous test scores on this screen. The real-time feedback and the previous scores are great for giving athletes something to shoot for and it increases competitiveness if you use it in a team environment. This can be enhanced by projecting the Scorebord onto a large screen, as shown below.

The Dashbord is a cloud-based data storage platform. You can access player data on the computer with the Vald Performance software installed, and also through a web browser on any other device. One of the key features of the Dashbord is the ability to compare athlete scores as text or in a simple bar graph. The most useful feature is the ability to export data in Excel or .csv formats.

You can group tests by player, position, team, or test date, which makes for very easy data analysis on the back end. The exported data includes the raw scores for all of the tests selected, as well as other basic statistics for the selected population such as average, first quartile, and standard deviation for all tests included. All of this data can be exported in bar graphs and line graphs that show the force-time relationship of each rep. This all makes for even easier analysis and data visualization.

The Metrics Gathered by the NordBord

The vast majority of the research on hamstring strength as it relates to hamstring injuries (HSIs) done by the NordBord research group (Shields, Opar, Timmins, etc.) focuses on eccentric strength displayed during a Nordic Hamstring Curl. Therefore, it seems that the peak and average forces an athlete is able to produce during three consecutive Nordic Curls is the most useful of the data measured by the NordBord (1, 2, 4).

After strength, the between limb strength asymmetry displayed by the athlete is a metric of secondary importance (1). However, the software allows for the practitioner to select between a number of different hamstring exercises, including the Razor Curl; a 30-degree, 60-degree, and prone isometric hold; and any custom protocols developed by the practitioner. Outside of peak and average forces produced, the software also provides peak and average toque.

Using the Data

Currently, we use the data to customize the volume, frequency, and mode of eccentric hamstring work that our athletes do. After an initial four-week block when every athlete does Nordic hamstring curls two times a week, we then test the athletes on the NordBord. It is worth noting that athletes tend to be very sore the following few days after testing on the NordBord, so an initial acclimation period where the athletes perform Nordic Curls regularly for a few weeks is advised. Our four-week acclimation block is as follows (each performed 2x/week):

1. Week 1 – 2×3
2. Week 2 – 3×3
3. Week 3 – 3×4
4. Week 4 – 3×5

After the initial acclimation block, we test all of our athletes on the NordBord using the three Nordic Curls protocol, and then make adjustments to their training based on the results.

Based on the current literature regarding eccentric hamstring strength and limb asymmetry, we look for our athletes to be able to produce >340 N of force in both limbs, with a between limb strength asymmetry of <15% (1,2). After testing, we put the athletes in one of three interventions based on their results.

Intervention 1 is for athletes who can produce >340 N of average force in both limbs and have a between limb asymmetry of <15%. These athletes will perform Razor curls (a more intense eccentric hamstring exercise) 1x/week. While these athletes can produce sufficient levels of force that statistically puts them at a reduced risk for injury (2), there is still value in having them continue to perform eccentric contractions on a regular basis to maintain the structural adaptations of increased hamstring fascicle length (4). Research suggests that these structural adaptations can dissipate in as few as four weeks following the cessation of eccentric hamstring training (4).

If the athlete displays an ability to produce >340 N of force in both limbs, but has a between limb strength discrepancy >15%, then they will perform band-assisted, unilateral Nordic Curls 1x/week. They will perform a greater amount of volume on the weaker leg (usually four sets compared to two) in order to try to bring up the strength levels of the weaker leg to that of the stronger one.

If the athlete is not able to produce >340 N of force in either limb, then they will continue with regular bilateral Nordic Curls 1x/week and band-assisted bilateral Nordic Curls 1x/week. The band allows for the athlete to get into a position of increased knee extension and work the more distal portion of the hamstrings in that position.

Outside of using the data as a means to measure strength progress, the data can also be useful for return to play (RTP) protocols for athletes that experience a HSI. We currently require the athlete to be at 90% of their pre-injury strength values before they are able to fully participate in practice. Other markers go into this decision as well, but the NordBord provides useful, objective strength measures that ultimately help the medical staff in making RTP decisions.

The NordBord’s Value

In my opinion, the NordBord is the best available tool to quickly and easily assess eccentric hamstring strength, but it is by no means inexpensive. While Vald Performance offers different pricing structures to different clients, you can expect to pay around $5,000/year for the hardware, software, and support. The support is top shelf, and includes access to some of the leading researchers in the world when it comes to training to reduce the risk of hamstring injuries. If you can afford it, I don’t think there is a better option on the market.

The NordBord is the best available tool to quickly and easily assess eccentric hamstring strength. Share on X

However, the NordBord is still a luxury tool, and is by no means a necessity. Nordic Hamstring Curls work. If your athletes are compliant in terms of giving their best effort with the exercise, and the exercises are performed on a regular basis (minimum 1x/week), the athletes will get stronger. For example, our soccer players improved their eccentric hamstring strength by an average of 45 N in-season by performing Nordics only 1x/week (and never more than 15 total reps/session).

In the off-season, we have seen lacrosse players improve eccentric hamstring strength by more than 100 N in eight weeks by simply following the protocol outlined earlier in this article. However, the NordBord provides data that gives the practitioner objective feedback on exactly how strong the athletes are (which is useful for RTP protocols), as well as otherwise unobtainable more-nuanced information such as between limb strength discrepancies.

It’s the Best on the Market

If you are involved in a sport where HSIs are a primary concern (i.e., track athletes and most field-based sports), the NordBord provides objective, detailed, and actionable data to drive your programming. If you can afford the cost, there is nothing on the market better than the NordBord.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

References

1. Bourne M. N., D. A. Opar, M. D. Williams, et al. (2015). “Eccentric Knee-flexor Strength and Hamstring Injury Risk in Rugby Union: A prospective study.” Am J Sports Med, 43: 2663-70.
2. Opar, D. A., M. D. Williams, R. G. TIimmins, J. Hickey, S. J. Duhig, and A. J. Shield. (2015). “Eccentric Hamstring Strength and Hamstring Injury Risk in Australian Footballers.” Med. Sci. Sports Exerc., 47(4): 857-865.
3. Timmins, R. G., J. D. Ruddy, J. Presland, N. Maniar, A. J. Shield, M. D. Williams, and D. A. Opar. (2016). “Architectural Changes of the Biceps Femoris Long Head after Concentric or Eccentric Training.” Med. Sci. Sports Exerc., 48(3): 499-508.
4. Timmins R. G., M.N. Bourne, A. J. Shield, M. D. Williams, C. Lorenzen, D. A. Opar. “Short Biceps Femoris Fascicles and Eccentric Knee Flexor Weakness Increase the Risk of Hamstring Injury in Elite Football (Soccer): A Prospective Cohort Study.” Br J Sports Med Published Online First: doi:10.1136/bjsports-2015-095362.

 

Technical Training

Technical training is an important element in any training program. For a long jumper, it can take many forms. Some aspects are subtle and, at first glance, may not appear related to the technical model. I believe, however, that all training components can be linked in some way, and it’s simply a matter of perspective and deeper thinking that allows us to make the connection.

Throughout this article, I will discuss areas of technical training that I believe essential for the development of long jumpers. I will categorize each element and provide a clear understanding of how to build a comprehensive technical training system. I will also include a guide to long jumping technique and discuss important technical aspects as they pertain to particular drills and training methods.

Developing the Approach Run

I will begin with the approach run, the most important aspect of the long jump, from both a technical and performance perspective.

More than 95% of the distance achieved during the long jump is determined by the speed generated during the athlete’s approach. A successful approach run is complex and involves several distinct components. I’ll focus on the technical aspects of each training component.

Acceleration

As an absolute quality, the ability to accelerate plays an important role for maximum velocity. During an approach run, where most athletes are limited to 18-23 strides (35-55m), acceleration technique is considerably important. The goal is not only to achieve near maximum velocity but to do so in rhythm with correct posture and timing.

A jumper must accelerate smoothly and relaxed for successful transitioning during the final 10m and through takeoff. The ability to accelerate fast and relaxed while demonstrating upright running mechanics is key and requires considerable practice.

Depending on the time of year, acceleration sessions generally occur 2-3 times per week. Running at lower intensities is included on other days and serves well for rhythm, technique, and recovery.

Acceleration sessions require repeated bouts of sprinting over 20-40m performed at 95-100% effort. Relaxation and smooth sprinting mechanics are key and must transfer to approach running.

Max Velocity

Our goal is to develop athletes who will reach high maximum velocities without straining or demonstrating inefficient sprint technique.

As stated, horizontal velocity is the largest determining factor when achieving elite distances. Due to the technical aspects of the takeoff and flight phases, however, it is rarely possible or advantageous for athletes to reach 100% of maximum speed during their approach. Therefore, the relative approach speed becomes very valuable.

We know the approach velocities required to achieve certain distances, and we know the relationship between horizontal velocities and takeoff angle. Through maximum speed development, we can create a speed buffer. This buffer allows the athlete to achieve high velocities while maintaining optimal technique and focus without straining or feeling out of control.

Developing maximum velocity starts with the ability to both accelerate efficiently and maintain a high level of coordination and synchronicity over a 35-55m distance.

Fly sprints are particularly useful when focusing on max velocity mechanics and high-speed output in isolation. After a period of acceleration work, I gradually introduce fly sprints to the program. I like to use a 35m gradual acceleration (25m for women) into a 10-30m zone. I’ve found that 95-98% of max velocity can be achieved via a gradual (slightly sub max) acceleration while maintaining a smooth and relaxed sprinting technique. Fly sprints, my favorite method, closely resemble a long jumper’s approach.

I generally progress the speed program by including Sprint–Float–Sprints (SFS). SFS creates the perfect bridge between fly sprints and special speed endurance development that occurs next and last in the speed progression. I start around 90m total length and progress to 150m. The total length is broken down into sections. For example, a 90m SFS may include a 30m acceleration followed by a 30m float section followed by a final 30m sprint.

It’s important to understand the purpose and requirements of the float section. During the float, I cue the athlete to switch off the burners while maintaining as much speed as possible. The approach run requires relaxed and controlled speed. Achieving high speed in this manner is a skill, and the practice of smooth accelerations, fly sprints, SFS, and slower extensive tempo running sessions all contribute to development.

The final progression involves special speed endurance work. This follows two basic formats, one for short speed endurance and one for long speed endurance. A short speed endurance protocol could be 2x5x40m sprints at 90% with 2 min and 6 min recovery. One protocol for long speed endurance could be 4x150m sprint at 90% with 8 min recovery. Developing speed endurance enhances an athlete’s freedom when running at high speeds; another method to help improve high velocity sprinting while relaxed. Without specifically discussing sprint technique, we can see the common technical themes throughout all speed development methods as they relate to the long jump approach.

Approaches

Approach development becomes the focal point throughout the competitive period and special training phases. Here, the countless hours developing technique and sprinting speed are put to practical use.

The most important technical cue word is rhythm. Rhythm has a personal touch. A successful approach has a steady and consistent build of energy, and achieving this can be very difficult. It requires a certain connection to the approach and a high-level kinesthetic awareness. Both can be learned and practiced.

Approach development starts early in the program and should be a conscious thought during build ups, strides, accelerations, and fly sprints. Rhythmic sprint drills can also teach the gradual build.

Runway work is essential, and the volume and frequency of runway practice increase throughout the preparation and competition phases. Generally I start developing rhythm away from the runway because the takeoff board can be distracting in the early phases. After the initial rhythm isolation and transitioning and takeoff work, I gradually blend everything together via a combination of drills, short approach jumps, and full approach run-throughs.

Specific technical aspects of the approach are addressed in various ways because there are several components to consider. The primary areas of focus include:

• Number of approach strides
• Starting method
• Approach rhythm and style

Characteristics of good approach running include a tall posture, an elastic bouncy stride with a high front side action, and large overall amplitude. Ideally an athlete demonstrates an active build with no wasted strides. Strides are powerful, dynamic, and rhythmic. Correct energy expenditure is essential, and allowing momentum to carry an athlete is a specific skill. Throughout the season, these aspects are discussed and practiced hundreds of times.

I determine approach length and stride number largely based on the athlete’s ability to achieve their highest approach speeds. I decide this regardless of whether the athlete can successfully transition and takeoff at that particular speed. Maximum relative approach speed gives athlete the greatest chance of success and they will develop the ability to handle their fastest approach speeds over time. Optimal stride number often can be determined from acceleration and fly speed tests performed regularly throughout the preparation period.

Having determined approach stride number, we begin to develop an approach style. I prefer to use a similar approach style. Ideally, athletes practice a gradual and smooth acceleration through the board with specific stride characteristics. There are athletes, however, who have a strong ability to maintain speed without technical breakdown. These athletes may benefit from a slightly different approach rhythm. An altered starting method and more aggressive acceleration style may work best. It’s very important to experiment to determine which method works best for each individual. In this video, Carl Lewis demonstrates an ideal approach rhythm and running style for horizontal jumpers. Seoul 1988 Olympics.

Developing Steering, Accuracy, Control

I am a huge believer in approach skill and board accuracy. I mention the two separately because they are very different. Many jumpers have excellent approach accuracy and consistency but poor board accuracy resulting in a high fouling percentage. The consistent 1-inch fouler is extremely common among all levels in the horizontal jumping events. For those that fall into this category, I believe the issue is psychological.

Several common practices exist that create a fouling mentality, and I use several training methods to help combat the issue. I want to stress that these training methods are effective only if athletes make a conscious effort and demand the execution of legal jumps. Fouling is a psychological choice.

Here are psychological factors that contribute to fouling.

 

Many jumpers do several, if not all, of the above. Coaches often believe fouling requires moving the starting mark back a few inches. Sure, some athletes need more room to execute their ideal running style and rhythm and should move back their starting marks. But if technique and rhythm are ideal and an athlete is fouling by a close margin each time, moving the starting block simply takes the responsibility away from the athlete. This basically allows athletes to leave fouling, or legal jumping, to chance.

Here are several factors that contribute to legal jumping and approach and board accuracy.

 

Developing Approach Accuracy

Approach accuracy needs considerable focus throughout the yearly training calendar. I’ll describe important practices to consider during technical training.

Neither approach nor board accuracy is a blind act. They both require deliberate strategies and the use of visual guidance. In my experience, one of the more difficult habits to develop among jumpers is maintaining eye contact with the board. Maintaining visual focus on the target throughout all but the approach’s final stride significantly increases board accuracy.

1) Establishing a Phase 1 Mark

The approach is sectioned into three phases. The first two phases are controlled, deliberate, and practiced hundreds of times. For simplicity, a 20-stride approach for an elite male jumper will require a phase 1 mark at step 6. I like long powerful strides to establish the beginning rhythm of the approach run. I believe aggressive and long ground contacts are better for establishing a consistent rhythm. The athlete must hit the 6 step mark every time during all approach runs and jumps, both short and full.

2) Establishing a Phase 2 Mark

Phase 2 is the final controlled portion of the approach and sets up the all-important final 6 strides toward the board. The 14th stride contact establishes the phase 2 marker. Generally, since the athlete’s eyes are fixed on the takeoff board during this phase, the marker is for the coaches.

Consistency and accuracy during the first two phases will significantly increase effective steering during the final phase. Less error early equals less adjustment later.

Horizontal Jumps: less error early equals less adjustment later. Share on X

Develop Board Accuracy and Steering

Now that we understand what contributes to the fouling epidemic and how to fix it, we can discuss drills and training methods to develop the habit and skill of legal jumping.

To enhance the learning effect, I’m a big believer in practicing skills in various ways. Board accuracy is no different. Increasing the need to make approach adjustments forces the athlete to cognitively engage in the process of targeting.

1) Full and Short Approach Jumping (Varied Start Method)

During the Varied Start Method, the athlete first establishes an accurate approach mark, one where they can consistently hit the board with a rough variability of 10-20cm. With the starting mark established, the coach starts the athlete’s approach from a different mark, either forward or back within a 30-60cm range. From this new starting mark, the athlete is expected to maintain at least the 10-20cm board accuracy.

2) Full and Short Approach Jumping (Varied Targeting Method)

The Varied Targeting Method also promotes cognitive board awareness. Here the athlete starts the approach from an accurate starting mark and receives specific board targeting instructions. For example, during attempt 1 they’re asked to strike 30cm before the board, and during attempt 2 they’re asked to strike with a toe on the board. Coaches can use many variations.

3) Short Approach Jumping (Forced Legal Method)

During the Forced Legal Method, the athlete has no option to foul because the foul portion of the board is blocked. I’ve placed bright cones along the board’s fouling section to prevent the athlete from hitting it. Wood or other barriers can be used. It may sound dangerous, but in my experience, every athlete hits the legal portion of the board if the option to foul no longer exists. This echoes the fact that fouling is largely psychological.

4) Continuous Hurdle Jumps

I find continuous takeoff drills great for developing rhythm, timing, and elastic qualities. Randomly changing hurdle position forces the athlete to develop awareness and, over time, the ability to instantly adjust stride length with minimal loss of speed, rhythm, and timing.

These 4 methods are my go-to methods for working on board accuracy skill. At the very least, they can help shift focus from jumping distance to technique. But I don’t use them with all athletes, as some tend to overanalyze and the methods become detrimental. If the athlete has great discipline and focus, none of the methods are needed.

Developing the Takeoff

The Takeoff Model

The takeoff cannot occur without the penultimate stride. The two are essentially linked, and every action that occurs with either stride affects the other. We cannot talk about one without talking about the other. Therefore, we shouldn’t practice one without practicing the other. Certainly, the two have their own distinct characteristics, but it’s their connection that makes the technique whole. We should only isolate the movements for absolute beginners.

Here are my key characteristics for the penultimate stride and takeoff as well as commonly seen errors.

 

 

 

 

Takeoff Specific Drills

The following drills are excellent for teaching and establishing the correct movement programming and timing sequences to achieve these technical aspects. I will discuss how and where to implement these drills later in the article.

• Standing Penultimate: Penultimate leg bent at knee up, land with heal lead, roll on and off foot
• Continuous Knee Drive Drill: Drive free leg knee up and down with support leg stiff hopping forward
• 1 Step Takeoffs: Continuous takeoffs with 1 running step in between
• 3 Step Takeoffs: Continuous takeoffs with 3 running steps in between
• 5 Step Takeoffs: Continuous takeoffs with 5 running steps in between
• Alternate Easy Skip with Aggressive Skip: Drive knee on aggressive skip like a takeoff
• Power Skips: Alternate jumps working on knee drives
• Mini Hurdle Takeoffs: Work on penetration past hurdle
• High Hurdle Takeoffs: Work on vertical components of jump
• Penultimate Step Box Drill: Run penultimate off low box onto takeoff and jump
• S/L Depth Takeoff: Drop from low box into takeoff action
• S/L Depth Takeoff with Preceding Running Strides: As above with a run onto the box
• Short Run Jumps with and without Landing with and without Weight Vest: 4, 6, 8, 10, 12, etc., strides
• Rhythm Runs with a Pop Up: 70-80% runs with a pop up at end

Video 2. Ivan Pedroso demonstrates the ideal long jump takeoff.

Developing the Flight

The Flight Model

Don’t overcomplicate the ideal flight action. The 2-and-a-half hitch kick is a poor choice for almost all jumpers. Simply put, few jumpers historically have achieved ideal landing positions while performing this technique.

The flight’s purpose is to counter forward rotation and set up an ideal landing position. In this regard, the flight can greatly impact the outcome of a jump. I find that a basic hang or 1-and-half hitch is ideal. Of the two, I prefer the hang; it’s easier to coordinate the ideal landing position during the simplest flight technique.

Here are the key characteristics of the flight phase as well as commonly seen errors.

 

 

Flight Specific Drills

Because the recommended flight drills require the preceding takeoff, we can use the majority of the takeoff drills listed. Raising the takeoff board during short approach jumps allows the athlete to achieve height with less effort during takeoff. This option is beneficial when more repetitions are required to work specifically on mechanics. Otherwise, I don’t use this option regularly with my athletes.

Developing the Landing

The landing phase changes more competition outcomes than fouling in my opinion. Many factors lead to a successful landing, and it’s not an easy technique to consistently perform correctly. As mentioned earlier, the execution of the flight determines much of what is achieved during the landing.

Horizontal Jumps: execution of the flight determines much of what is achieved during the landing. Share on X

Understanding how an optimal landing looks is an important starting point because many jumpers or coaches don’t appear to know or care.

The Landing Model

A successful long jump takeoff requires great hip displacement past the takeoff board. Obviously long legs help greatly, and this concept transfers to the landing. If great hip displacement occurs at both takeoff and landing, the jumper reduces the flight distance. This becomes increasingly important the longer the athlete jumps.

So, for the landing, the athlete must achieve the correct position before contact with the sand. Here we want a vertical, or slightly leaned back, torso with hips ahead of the shoulders. This allows the knees to fully extend before contacting the sand with the heels. At the instant of the heel strike, the hamstrings and glutes aggressively contract. This action combined with forward momentum forces the athlete’s hips to travel past the point where the heel strike occurred.

The correct landing action is essential but, without perfect timing, many errors occur. Here are the key characteristics of a good landing and commonly seen errors.

 

 

Landing Specific Drills

As with flight technique, practice methods that isolate the landing serve little to no purpose past the beginning stages.

Very early in development, several method drills can establish awareness of certain technical goals and expectations. Sitting on a chair while actively heel striking the sand, for example, can teach a young athlete to extend their legs and engage the hamstrings during the movement. We can progress this to a standing long jump exercise practicing the same movement. These type of drills, however, will have little carry over to event specific requirements if we don’t implement whole practice jumping.

 

The Technical Training System

During this article, I’ve discussed many training methods, drills, and exercises that help develop specific technical qualities. I’ve also detailed technical characteristics, common errors, and coaching cues.

In the world of Track and Field, drills, and there are hundreds of them, are the centerpiece of many training programs. Coaches will spend hours painstakingly researching, practicing, and creating drills designed to teach technical aspects of the event.

Unfortunately drills are often practiced with little to no realization of the drill’s actual purpose. Drills can be as irrelevant and meaningless as they can be masterful for skill acquisition. The most important aspect of any drill is how the coach or athlete identifies and connects fundamentals to the overall goal.

Drills can be as irrelevant and meaningless as they can be masterful for skill acquisition. Share on X

A drill by itself isn’t enough to teach a skill. Awareness must be established early in technical development about the purpose, goals, and outcomes desired from all drills and technical practices. As long as connections are made between each drill and the event’s fundamental requirements, we may see successful transfer.

The Periodization of Technical Training

Having established the ingredients of technical training, we must address long-term planning and progression. Important aspects of successful technical programs are the progression and timing of technical exercises and practice types. Just like speed, strength, and power development, technical training should follow a periodized plan. Basically, we should divide technical training into training phases that blend seamlessly with one another over time. Each phase will build on another, gradually shifting toward the big picture of the event specific requirements of speed, timing, and psychological stress.

General Preparation

Technical training begins, as does physical training, during the General Preparation Phase. Here we introduce technical models accompanied by partial drills and preparatory exercises. Video analysis work begins to provide a deep understanding of the end goal. I also include weekly visualization sessions of the whole skill (full event situation technique) during all phases of the year in gradually increasing and eventually decreasing amounts.

During this time, technical training’s purpose is to introduce and teach, not to spend an exhaustive amount of time perfecting these drills. Below is an example of a technical training session that’s incorporated into a 6-day training week. This particular session is specific to long jump but technical emphasis is also placed on sprinting, plyometric, weight lifting, and throwing sessions.

• General Warm Up, Static Flex, Sprint Drills: 10-15 mins
• Hurdle Drills
  Focus: Tall posture, hip extension, control, coordination, awareness
• 4x40m Build Ups
  Focus: Rhythm, long pushes, tall posture, bounce
• Walking Knee Drive Switches: 4x20m
  Focus: Rapid ground strike and knee drive, posture, control
• Alternate Skipping for Height: 4x30m
  Focus: Flat foot strikes, swinging free leg, posture, alignment, stability
• 4 Step Long Jump Takeoffs
  Focus: Tall bouncing approach, fast takeoff strike, hip displacement, aggressive free leg drive, tall flight posture

Specific Preparation

Specific Preparation begins the Integration Phase. Here the partial skills learned during General Preparation are progressed further to more closely resemble the event’s competitive demands. Full jumping from shorter approaches becomes the glue of all technical drills and must become a program’s focus. Top speed development begins during this phase, and we gradually introduce the full approach run.

Below is an example of a technical training session incorporated into a 6-day training week during this phase. During another day of the week, we begin full approach development by establishing steps, rhythm, and check marks. Typically, this begins away from the takeoff board.

• General Warm Up, Dynamic Flex, Sprint Drills: 10-15 mins
• Hurdle Drills
  Focus: Tall posture, hip extension, control, coordination, awareness
• 4x40m Build Ups
  Focus: Rhythm, long pushes, tall posture, bounce
• Continuous Takeoffs: 4x30m at 80%
  Focus: Rapid ground strike and knee drive, posture, control
• Short Approach Jumps: 6-12 jumps (6, 8, 10 strides)
  Focus: Full takeoff and flight, with or without landing, board accuracy, rhythm

Special Preparation, Competition

By this time, the athlete is gearing for competition and we’ve established a solid base of both physical and technical training. The athlete is now ready for competition intensity and has a strong understanding and awareness of their technical readiness. Short approach jumping remains the emphasis and the approach length becomes closer to competition distance.

Full approach sessions are also in full swing, and it isn’t uncommon to begin full approach takeoffs as well. I firmly believe that it’s very difficult to bridge the gap between increased sprinting speed and short approach technique without performing full speed jumps or, at least, takeoffs. During this phase, we only use partial skill exercises when issues arise and technical fixes are needed.

Below is an example of a technical training session that’s incorporated into a 6-day training week during this phase.

• General Warm Up, Dynamic Flex, Sprint Drills: 10-15 mins
• Hurdle Drills
  Focus: Tall posture, hip extension, control, coordination, awareness
• 4x40m Build Ups
  Focus: Rhythm, long pushes, tall posture, bounce
• Full Approach Runs: x6-8
  Focus: Check marks, rhythm, bounce, 11-1m speeds, transition
• Short Approach Jumps: 6-8 jumps (10, 12, 14 strides)
  Focus: Full takeoff and flight, with or without landing, board accuracy, and rhythm

Organizing the Weekly Program

I’ll close with a brief discussion about training structure as it pertains to technical training. It’s important to understand the context into which the sessions fit as part of the overall training structure. I will not go into great detail here. Instead, I’ll give several examples showing how the puzzle pieces can fit together.

 

 

 

Closing Thoughts

There’s a lot to consider when planning technical training, from exercise and drill selection to teaching strategies and ways to incorporate technical work into the weekly plan.

A successful program shouldn’t be determined by a single drill or series of progressions. More important is that we promote understanding and a self-correcting culture with our athletes. Coaches should teach drills they understand and that relate to the technical model. Always determine the purpose of an exercise and how it fits with the big picture before implementing it into the program. A drill is useless if the athlete doesn’t get it, and a coach must find a way to connect what the athlete is doing to what they think they’re doing.

Technical progressions are essential and should reflect the training of the particular phase. All training components should coincide and reflect the long-term plan. It,s important to be flexible and highly adaptive as an athlete rarely goes through a season following plan A. Coaching is a process of analyzing and adapting and requires a highly interactive approach on a daily basis.

Sometimes it’s OK to perform a drill that doesn’t make sense to anyone but the athlete. Legendary coach Randy Huntington once said, “Sometimes we do and say stupid things in order to get the job done.” Having worked with youth athletes for many years, I certainly echo these words.

As an avid learner, I spend much time reaching out to established experts on the horizontal jumps. I would like to thank several coaches for sharing their time and wisdom with me. I owe a lot of my development as an athlete and coach to them. Thank you to Randy Huntington, Mike Young, Jeremy Fischer, Dan Pfaff, Nic Peterson, Boo Schexnayder, and Carl Valle.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

 

 

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betterhumans.coach.me | by Buster Benson

I’ve spent many years referencing Wikipedia’s list of cognitive biases whenever I have a hunch that a certain type of thinking is an official bias but I can’t recall the name or details. It’s been an invaluable reference for helping me identify the hidden flaws in my own thinking. Nothing else I’ve come across seems to be both as comprehensive and as succinct.</p

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Lately it has appeared en vogue to criticize the evidence-based practice movement in physical therapy. While it can be argued that there are a lot of things wrong with evidence based practice, many of the prevalent criticisms on social media seem to stem from limitations in understanding of what evidence based practice is rather than actual shortcomings of evidence based practice itself.

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…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

 

Introduction

Field sports are sports such as soccer, rugby union and rugby league, Australian Rules football (AFL), Gaelic football and field hockey. They are characterized by a somewhat stop-start nature, varying movement speeds, multiple changes of direction and the execution of decisions and individual skills under conditions of game pressure and/or fatigue and in the case of some of those sports, the threat of imminent collisions. The nature of the movements in these sports requires the utilization, and therefore training, of all three energy systems (ATP-PC, Glycolitic/Lactic acid and Aerobic systems). However despite the often stop-start nature of these sports, which heralds an increase in anaerobic energy contributions (10), high-intensity aerobic power and conditioning can be critical for success in field sports (4).

The purpose of this article is to detail a number of methods to develop high intensity aerobic conditioning and describe the practical implementation and integration of these methods into the Preparation Period training for field sport athletes.

Recent applied research in aerobic training for field sports

Much research is now focused on Maximal Aerobic Speed (MAS). Research shows that the amount of time spent at or above the 100% Maximal Aerobic Speed (MAS) appears to be the critical factor for improving aerobic power (5-15).

It has been determined that performing a number of short intervals at > 100% MAS was a more effective method of building aerobic power than the more traditional Long Slow Distance (LSD) training (14) (i.e. going for long road runs etc) or than attempting to train only one interval continuously at 100% MAS (13).

Specifically, an intensity of 120% MAS was determined to be the best single speed for short intervals that are followed by a short respite (passive rest) interval, based upon the fact that this intensity allowed the greatest supra-maximal training impulse (intensity x volume), in comparison to 90, 100, and 140% MAS (13). Especially intervals of 120% MAS for 15-30 seconds followed by an equal respite interval of passive rest and continuing on for 5-10 minutes.

A Japanese researcher called Tabata (14) also found that athletes working at 170% VO2 Max (the % MAS was not reported) for 20 seconds followed by 10 seconds passive rest and continuing on this manner for 4-minutes produced excellent changes in aerobic and anaerobic power, better than performing LSD training sessions of 60-minutes at 70% MAS. However, the high intensity group also improved 28% in anaerobic performance while the low intensity group was unchanged. Accordingly, given the greater results and less time investment, it was considered that the high intensity training was much more efficacious than LSD training. This type of training is typically now known as the Tabata method.

The basis of all this recent research is that high intensity intervals of 15-30+ seconds, interspersed with 10-30 seconds of either low intensity active recovery (eg. < 40-70% MAS) or passive rest, continued in this manner for total set times of 4-10 minutes and repeated for 2 or more sets greatly enhances aerobic power and capacity.

It didn’t matter much if it was 20 seconds work, 10 seconds recovery, 30:15, 15:15, the research has kept pointing to the fact that training at or above 100% MAS was the key intensity parameter and how long you spent there was the driving volume parameter under-pinning improvements in aerobic power.

Consequently high-intensity interval training using intensities of 100% MAS to develop the ability to sustain high intensity efforts or intervals at 120%+ MAS to develop higher levels of MAS or enhance the ability to repeat high intensity efforts appear to be increasingly used in the training of field sport athletes (e.g. 1-15). The practical implementation of a number of these methods will be detailed below.

But what about the polarity of aerobic training? Isn’t that how the endurance athletes are training?

While true aerobic endurance athletes (e.g. distance runners, cyclists, triathletes etc) talk about the effectiveness of the polarity of training (using predominantly LSD < 85% MAS, with a portion, say 20%, of very high intensity training >92% MAS), it must be remembered that for field sport athletes, practical observation has shown that most of the skill and tactical training undertaken are at LSD type of speeds and heart rates. Thus, given that skill and tactical training with the sports coach is the major form of training performed by field sport athletes for most of the season and this training involves cardio-vascular stimulation at the lower end of the “polarity spectrum”, the role of the strength and conditioning coach is to provide a high-intensity stimulus to improve aerobic fitness.

I will give you an example. When I worked in professional rugby league, over the last few years all the players wore GPS for every field training session and for games. We know that in games the players, depending upon their position and role, cover about 100-110 m/minute. This is similar in soccer but AFL football average about 125-145+ m/min because they are allowed over 100 substitutions per game, so they go hard and then get subbed off for a short respite before doing it again.

But what distances do field sport athletes cover in skill/tactical sessions? Typically from my sport of NRL rugby league it is about 55-65 m/min (this is lower than soccer and AFL training sessions but in NRL the nature of the games are collisions etc). Typically performed skill and tactical training does not improve fitness but in its way it provides the polar opposite to the high intensity aerobic training I am about to discuss and it constitutes the vast majority of the training week for field sport athletes. Therefore when a strength & conditioning coach has access to the players for conditioning, they must utilize high-intensity methods, with relative velocities of 140-160+m/min (this is inclusive of the rest periods, so for example 15-sec at 5 m/s followed by 15/sec rest x 2 = 150 m/min). This then is the polarity of their training for field sport athletes – mostly the skill and tactical work is done at low intensity, so the specific conditioning must be done at high intensity.

Field testing of MAS – Measuring Maximal Aerobic Speed (MAS)

There is some controversy about how to measure MAS for field sports (4). The MAS is physiologically defined as the lowest speed at which VO2 maximum (VO2 max) has occurred. In a laboratory this is measured with gas analysis while running on a treadmill, according to a number of accepted routines. However, some athletes can still run slightly faster than the first speed at which VO2 maximum has occurred without any change in VO2max ~ so there can be a slight difference in speeds at which VO2 max is occurring (but physiologically, the lowest speed at which VO2max occurred is the definition of MAS). This fact is one of the many confounding factors that sometimes cloud the issue of measuring MAS in athletes for the purpose of diagnosis and training prescription. Other simple ones include differences between treadmill running and running on a sports field!

Nonetheless for field sports, MAS should be assessed during running based tests. Over the years a number of simple running-based field based tests have been developed that correlate with MAS measured via the treadmill/gas analysis method(s). Some field tests are continuous, some are intermittent, some are linear running, some are shuttle-based running, some are incremental and some are steady-paced.

The most common field tests of MAS include the Montreal Beep test, the Multistage Shuttle Beep test, the YoYo IR1 test, time trials with set times (eg. 5-minutes or 6-minutes) or set distances that take the athletes between 5- to 7-minutes to complete (eg. 1200-m, 1500m, 2000-m). Some of these tests have been further modified, such as the Montreal test being altered to include 1-minute stages, rather than 2-minute stages and so on.

The choice of tests and their merits sometimes cloud the issue of measuring MAS in athletes and the pro’s and cons of each method is not the scope of this article.

In certain tests, the MAS is simply the speed attained in the final leg of the test eg. Montreal Beep test or YoYo IR1 test. However if the Multistage Shuttle Beep test is used, then this equation:

must be used to correct for the fact that the constant decelerations involved with shuttling/change of directions reduces the true MAS (8).

These tests give results expressed as km/hr, which will then need to be converted to m/s so that training distances can be easily calculated. For example, Level 12 Multistage Beep, = 14 km/hr * 1.34 = 18.86, minus 2.86 then equals 15.9 km/hr or 4.4m/s.

For a set-time trial MAS test, for example, a 5-min time running trial, determining the average speed is a simple process (eg. 1320 meters divided by 300 s = 4.4 m/s). The simple 5-minute time trial has been shown to correlate very highly (r = 0.94) with MAS (7).

If using set distances, the time taken to complete the distance should be between 5- to 7-minutes. For example, if an athlete ran 1400-m in 318-seconds, then the MAS would be 4.4 m/s.

So once MAS is determined, it is very easy then to prescribe training. An example of a simple 5-minute field test for a theoretical soccer team with disparate MAS scores is outlined in Table 1. Training prescription for the following methods will then be illustrated using these theoretical scores.

Different Methods of High-Intensity Training

Outlined below are a number of different methods that may be applicable to the training of high-intensity aerobic training for field sport athletes. They are presented in the order that they should be presented to the athletes.

Long Intervals

Long intervals (LI) of 60-seconds up to 5-minutes can provide a training impulse (volume x intensity) base before progressing to training of higher intensity. They are best used in the early Preparation period, because the underlying objective is to increase the volume of work performed at high intensity (> 92 % MAS) and as such may not integrate well with other training such as skill and tactical units. The lower the MAS score the athlete possesses, the more beneficial LI are as a training stimulus. Consequently, elite field sport athletes may spend less time (or even no time) performing LI as compared to developing or teenage athletes.

Typically these intervals would be completed at an intensity above critical speed (aka “anaerobic threshold” or about 85% MAS). The longer the interval, the lower the intensity, so 3-minutes @ 90-100% MAS may be a better upper limit of interval length. When performing multiple repetitions, it is very difficult to maintain a time limit of 66% of the interval best (ie. If an athlete can hold 100% MAS for 5-minutes in a one-off maximum effort test, they find it very difficult to perform multiple repetitions of 3-minute intervals at 100% MAS).

For LI the work:recovery ratios are typically above 1:1 (eg. 3:2) or, at 1:1. If the ratios go much more than 3:1, then typically for LI, the % MAS is reduced, to say <90%. As most LI are already just below the desirable 100% MAS, this is not a preferred prescription.

So 4-6 repetitions of 3-minutes at 95% MAS with a 2-minute recovery (1.5:1) or 90-s at 100% MAS with a 90-s recovery (1:1) are quite challenging prescriptions in the initial General Preparation Phase.

There may need to be variation in the length of LI’s and the scope for reducing LI length and slightly increasing % MAS clearly exists. For example, if LI were performed 3/wk, then one day may be:

• Day 1. (6 x 3-minute intervals at 92% MAS with 2-minute recoveries) x 2-sets,
• Day 2. (5 x 2-minute intervals at 96% MAS with 2-minute recoveries) x 2-sets, and
• Day 3. (4 x 90-seconds at 100% MAS with 90-second recoveries) x 2-sets, with 3-minute rests between sets on all days.

Thus the total training time for these three LI sessions (excluding warm-up etc) would be 63-minutes, 43-minutes and 27-minutes. In this scenario, the Day 1 session is of such magnitude and effort that realistically no other meaningful training in other units (eg. skill and team tactics) may be possible. However the Day 2 and 3 sessions, with reduced training impulse and duration, could involve other units such as skills or tactics as well as speed technique drilling before the start of the conditioning block. This is why this of type of training is really only recommended in the initial weeks General Preparation phase (unless the volume is severely curtailed).

Maximal Aerobic “Grids” Method

The Maximum Aerobic Grids Method is also termed the 100% MAS:70% MAS Method. Based upon French research, coaches have developed a system called (among other names) the Maximal Aerobic Grids (aka “boxes” or “rectangles” method). This entailed training initially with short intervals of 15-30 seconds at 100-110% MAS interspersed with 15-30 seconds of active recovery at 50-70% MAS, continuing on for 5-10 or more minutes.

For running training, implementing this method basically entails devising rectangular concentric grids of various dimensions that equal ~15-s at 100% MAS along the long side of the rectangle and 15-s at 70% MAS along the short side (see Figure 1). The fastest group are on the outside grid or running channel, with the slowest group along the inside grid. The coach can stand in the middle of the rectangle, but if two staff are available, one would monitor the finish point of each long side of the rectangle.

It can be seen from Figure 1 that a theoretical Group 1 runs 72 m in 15-s along the long side of the rectangle followed by 50 m along the short side and so forth. It takes 1 minute to complete one lap of the rectangular grid and this is completed without pause for 5-minutes initially and can be done for 2-4 sets with a 2-3 minute rest in between sets. The key point here is that each group has their grid based upon their own MAS capabilities ~ however, despite differences in MAS capabilities among large groups, each group should be at their respective corner of the rectangular grid each 15-s, which makes training compliance easy to monitor. The athletes are not allowed to speed up during the 70% sides to get a head-start on the harder sides – this just makes the grid an anaerobic threshold grid, something to avoid! This is enforced by making the athletes momentarily stop and hold the start position on the start of each long side of the grid.

When performing this drill, it is more practical to build up to 6, then 8-minutes and repeating for 2-4 sets (or build up to 10 minutes and performing 1-2 sets) rather than increasing the length of each 100% repetition to 30 s or more. It is difficult to do the running grids for 30s each side because you can physically run out of room to make a rectangle (eg. 30 s x 4.6 m/s means the long, 100% MAS side would have to be 138 m long, a distance which is hard to find on typical sporting fields).

Every 3-4 weeks it may be necessary to retest MAS or more simply to advance each group up to the next grid (which would be about 102-105% of their original or previous MAS). For example, the group that were running 63 m on their long 100% MAS side are sent up to the 66 m grid and so forth. This method is now used by many professional footballers in Australia with excellent results.

120% 15:15 Eurofit Method

This method was developed by French researchers and has been validated with professional soccer players during the pre-season (15), during the in-season (12), with younger school children (5) and teenagers (6). It is very simple to use. Again, in its simplest form, every athletes 100% MAS is determined and then increased by 20% (ie. 120% MAS). The athletes are lined up along a line and then run to the marker cone that represents their 120% MAS distance in 15 seconds. They rest there for 15 seconds and then run back to the start line. This process is repeated for 5-minutes initially, building up to 8- or 10-minutes, with only 1-2 sets being performed. Intensity can be increased up to 125 or 130% MAS after 3-4 weeks. Figure 2 provides a depiction of the simple set-up. Again, this is easily coached ~ all athletes must get to their cone on the 15 second mark, wait 15 seconds and on the return, they all hit the start line at the same time, despite different distances being covered.

Tabata Method

The original Tabata method is quite exhausting (at 170% VO2 max, % MAS unknown) and is typically only performed for one 4-minute set (14). As field athletes typically must compete for longer time durations, the Tabata protocol has been modified by coaches to be performed at an intensity of ~120% MAS. This allows the set duration to be increased up to 5-, 6- or even 8-minutes and be performed for 2-5 sets, allowing for more time to be spent above the critical 100% MAS intensity.

Figures 3 and 4 detail how this modified Tabata method can be implemented in a smaller area by implementing turns. In this example, the Tabata method is performed as 20 seconds at 120% MAS, done as 10 seconds out, 10 seconds to return, rest 10 seconds and repeat till 5- or more minutes are completed (Figure 3). The turn that occurs in the run makes this speed quite difficult to maintain and more sport specific for field sports. However it may be necessary to use a total distance that is 19-seconds at 120% MAS ~ reduce the distance by the equivalent of 1-s to allow for the deceleration and loss of running velocity involved in the turn. A further variation is to perform the 20-s drill as 5-s out and back, repeated (Figure 4). Turns are thought to increase the anaerobic energy contribution (10).

There may appear to be little difference between the Eurofit and Tabata methods, but the critical difference is the Eurofit is based upon a 1:1 (15-s:15-s) work ratio, whereas the Tabata method utilizes a 2:1 ratio (20s:10s). This apparently minor differential has a pronounced effect upon the accumulation of fatigue when multiple repetitions or sets are performed.

Unpredictable Tabata (or 2:1)

Another variation of the Tabata method is to maintain the 2:1 work/rest ratio and > 120 MAS but alter the length of the intervals to 8:4, 12:6, 16:8 etc.

One of the limitations of all the above conditioning methods is that there are predictable work periods. Athletes quickly adapt to some sort of pacing strategy or know when they are about to start their next effort.

With this second Tabata method the coach can set different coloured cones for each time/distance interval for each group. Upon the “Go” command, the athletes start their effort but not till about 2-seconds after the start are they given the command which will designate which cone they run to and return from. They do not know until that point will they be running to the cone designating 6s out and back, 8s out and back, 16s out and back and so on (see Figure 5). This strategy disrupts running rhythm and recovery strategies, entails reaction to situational commands and causes repeat high-intensity efforts to occur at less predictable times more than any of the other above high-intensity methods.

Periodization and progression of training across the Preparation Period

The training methods above have an inbuilt intensity progression as athletes work from < 100% MAS in LI, to 100% MAS in the Grids method to 120 and 130% MAS in the EuroFit and Tabata methods. The other variable for difficulty progression is the choice between the active recovery (at < 40% in LI, to 60-70% MAS in the Grids method) versus the passive rest inherent in the EuroFit and Tabata methods. Furthermore the Tabata method’s work:rest ratio of 2:1 may prove even more difficult as compared to the 1:1 EuroFit method. The second Tabata method with variable interval lengths may prove more even difficult for athletes but this may be due to reasons other than just physiological reasons. Introducing turns in the Tabata, or any method, will also cause an increase in difficulty as this increases the anaerobic contribution (10).

Training can be progressed via the systematic use of all of these different methods, starting with the 3-minute LI’s and reducing LI length to 60-s, then the 100%:70% grids method, moving to the EuroFit 120% MAS method and finishing with the Japanese Tabata methods within a training cycle. Each method can be implemented for 1-3 weeks before progressing to the next method or a weekly cycle can involve a number of methods (see Tables 1 and 2).

Within each 2-3 week mini-cycle, the typical volume progressions would also occur (5-minute sets building up to 8- or even 10-minute sets and/or 2 sets building up to 3 or 4 sets). Consequently when a progression to the new method occurs there is a marked decrease in volume, but an increase in intensity ~ this week serves as a “volume un-load” week (see weeks 4 & 7 in Table 2). Therefore as intensity initially increases with the introduction of the new method, volume is lowest, but builds up over time before implementing the next intensity progression, again with a lower volume.

Once an athlete has attained some training experience with these methods, weekly undulating periodization is also possible with one aerobic training day emphasizing increasing the time spent at ~100% MAS (and possibly also the time of each repetition spent at 100% MAS) via the grids method and the other training day spent emphasizing the time spent well above 100% MAS (ie. The Eurofit or Tabata methods) (See Table 2, Day 1 versus Day 3). This methodology is based around the Supramax methods DEVELOPING new aerobic power and improving the ability to repeat high-intensity efforts and the Maximal method, conditioning the body to SUSTAIN the current 100% MAS for longer periods. This within-week alternation of methods allows the athlete to toggle between milder active recovery (eg. 15 s @ 70% MAS or 90-s @ 40% MAS) and passive recovery (15-s rest).

An example of these progressions appropriate to the General Preparation phase is depicted in Table 2. If the GP phase is only 4-weeks long, then this might be modified such that LI, Grids, EuroFit and then Tabata methods are the predominant (but not only) drill for each week.

Integrating high-intensity aerobic training with sports training and small-sided games (SSG)

The limitation of the above methods is that there is still some ‘predictability” about them. Field sports often require intense efforts at unpredictable times and hence some researchers and coaches have advocated small sided games as a better alternative to traditional conditioning due to the “unpredictability” of games and the fact that games also develop sports skills and game sense. However the overload delivered by games by themselves is also unpredictable and depends upon the structure and rules of the games etc. I have data from that shows the athletes with the highest MAS covered the most meters in each SSG and had the most winning outcomes, so how would SSG improve those athletes with lower MAS scores?

My recommendation is that almost all athletes below the elite or professional level are better suited to using traditional conditioning methods as described above to develop greater MAS and fitness levels in the General Preparation phase, rather than relying on small sided games to develop aerobic fitness.

So what role do SSG play? For the elite performer, with GPS technology to monitor running workloads in real-time, plenty of assistant coaches watching, high motivation levels etc, SSG are great. But athletes below that elite level?

My experience has shown that conditioning-oriented SSG become more effective after the GP phase, once fitness levels have been established. Once a field sport athlete has attained an adequate MAS and is in the Specific Preparation phase or Competitive Periods of the sport season, then skill and tactical training must takes precedence. It is during the Specific Preparation phase that the alternating of 4-8 minute sets of the above conditioning drills with 3-8 mins of small-sided games is an effective conditioning/maintenance and sports skill development tool for field sport athletes.

As mentioned earlier typically skills are coached in relatively low stress situations (low heart rate, minimal fatigue, less than full speed or full-force opposition) which are fine for the initial skill development and tactical learning situations – the polarity of training readily suitable for GP training. But does this type of training enhance the skill or tactical sports performance of advanced athletes or mimic the game situations?

I find it akin to a fighter only hitting the heavy bag or the trainer’s pads and expecting to fight well in competition. Everyone looks good hitting the pads, but in real life competitive fighting situations, getting punched in the face alters everything, so sparring must be done in training! And must be done in a fatigued state on occasions.

So my recommendation is to utilize the above conditioning drills, conditioning-oriented SSG or game-scenario simulation SSG and lower intensity skills together in the SP phase and In-season periods. The authors’ experience is that the fatigue resulting from the performance of the above conditioning drills allows the head skill/sports coach to see fatigue related breakdowns in 1) individual skill technique, 2) decision-making or 3) inability to match the game speed, resulting in the effective dismantling of the teams’ defensive or offensive structure/patterns/formation the during ensuing skill- and small-sided games.

Typically these three types of “breakdown” occur in the most fatiguing parts of real competition games but are not so well illuminated to the athlete or coach during “normal” lower intensity skill or tactical training sessions which are practiced in less fatiguing or stressful situations. Thus the head skill/sports coach can develop and implement intense small-sided games that challenge or illustrate which of these types of breakdowns occur (and to which athletes) for different critical game scenario situations.

So the S & C coach pre-fatigues the athletes so the coach can implement game situation simulation drills or SSG’s to see if there are any of the three “break-downs” and to whom.

It has been the author’s experience that the following combination of a 6-minute supra-maximal 120% MAS drill (e.g. Tabta or EuroFit), followed by a 6-minute SSG and a 3-minute semi-passive recovery (eg. stationary passing and catching of balls) without rest is very challenging to the athlete’s fitness and individual skill levels. When this is again followed by another 5 to 8-minute conditioning set and another SSG not only is the athlete’s aerobic and anaerobic conditioning and skill levels challenged but it may also display the athlete’s ability to maintain appropriate decision making and team structure during the second small sided game. An example of the Specific Preparation phase integration of conditioning sets, SSG, skill and tactical training is displayed in Table 3. In this training session, the goal would be for 30% of the total distance covered (excluding warm-up) to be performed at a speed above 4 m/s.

General Preparation versus Specific Preparation and high-intensity conditioning

By analysing Tables 2, it can clearly seen that the early General Preparation phase has more time devoted to basic training of energy system fitness. In comparison, Table 3, which outlines a Specific Preparation phase training session has only 1 x 5-minute set and 1 x 7-minute set specifically devoted to the above conditioning drills out of a total of 90-minutes.

So the basic summary is, in the GP spend more time improving MAS and allied energy system fitness with the above mentioned drills while the skill and tactical training is done at low intensity to ensure good learning. As fitness improves across the weeks, the amount of time spent performing conditioning decreases but the intensity of the conditioning drills and the skill/tactical training increases. By the time of SP, only a short amount of time needs to be spent performing specific high-intensity drills and they should be integrated with SSG and skill/tactical training.

Accordingly, in the SP or In-season, high-intensity aerobic conditioning drills can be seen as part of an integrated and coherent sports performance enhancement program that aids in the development or display of skills under challenging game simulation situations.

Conclusions

Experienced field sport athletes gain little in terms of enhancing their aerobic power from LSD training such as road runs at < 80% MAS etc. Training at or above 100% MAS has been shown to be more effective. The methods presented can be implemented in a progressive manner across a General Preparation Period.

The LI’s and Grids maximal methods outlined are thought to best condition athletes to be able to sustain high-intensity aerobic power for longer periods, which can occur with many field sports. The two supra-maximal methods are believed to be best for developing new levels of high-intensity aerobic power or to be able to repeat their high-intensity efforts.

Once an athlete is in the Specific Preparation Phase or In-season Period, total training duration devoted to high-intensity conditioning can be quite short ~ (eg. 1-3 sets of 4-10-minutes duration) and combined and integrated with small-sided games or skill and tactical training. This integration of training is highly recommended for field sport athletes to develop skill and tactical nous under fatigue and stressful situations akin to the real competitive environment.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

References

1. Baker, D. Recent trends in high-intensity aerobic training for field sports. Professional Strength & Conditioning. 22 (Summer): 3-8. 2011.

2. Baker, D. Cross-training workout: using high-intensity energy system conditioning for injured athletes. Professional Strength & Conditioning. 27 (Winter): 4-8. 2012.

3. Baker D. Non-running, high-intensity energy-system conditioning cross-training workouts for injured athletes. Journal of Australian Strength & Conditioning 21(4)5-13. 2013.

4. Baker, D. & N. Heaney. Some Normative Data for Maximal Aerobic Speed for Field Sport Athletes: A Brief Review. Journal of Australian Strength & Conditioning (in review).

5. Baquet, G, Berthoin S, Gerbeaux M and Van Praagh E. High-intensity aerobic training during a 10-week one-hour physical education cycle: Effects on physical fitness of adolescents aged 11 to 16. International Journal of Sports Medicne. 22:295–300. 2001.

6. Berthoin S, Manteca F, Gerbeaux M and Lensel-Corbeil G. Effect of a 12-week training program on maximal aerobic speed (MAS) and running time to exhaustion at 100 percent of MAS for students aged 14 to 17 years. Journal of Sports Medicine & Physical Fitness. 35:251–256. 1995.

7. Berthon, P., Fellmann, N. Bedu, M., Beaune, B., Dabonneville, M., Coudert , J., and A. Chamoux. A 5-min running field test as a measurement of maximal aerobic velocity. European journal of Applied Physiology. 75: 233–238. 1997.

8. Berthoin S, Gerbeaux, M, Geurruin F, Lensel-Corbeil G and Vandendorpe F. Estimation of maximal aerobic speed. Science & Sport 7(2), 85-91. 1992.

9. Billat, V and Koralsztein. JP. Significance of the velocity at O2max and time to exhaustion at this velocity. Sports Medicine. 22:90–108. 1996.

10. Buchheit, M. The 30-15 Intermittent Fitness Test: Accuracy for individualizing interval training of young intermittent sport players. Journal of Strength & Conditioning Research. 22(2):365-374. 2008.

11. Castagna, C., Barbero Á. and J. Carlos. Physiological demands of an intermittent Futsal-oriented high-intensity test. Journal of Strength & Conditioning Research. 24(9):2322-2329. 2010.

12. Dupont, G., K. Akakpo, and S. Berthoin. The effect of in-season, high-intensity interval training in soccer players. Journal of Strength & Conditioning Research. 18(3):584–589. 2004.

13. Dupont, G., N. Blondel, G. Lensel, and S. Berthoin. Critical velocity and time spent at a high level of O2 for short intermittent runs at supramaximal velocities. Canadian Journal of Applied Physiology. 27:103–115. 2002.

14. Tabata I, Nishimura K, Kouzaki, M, Hirai Y, Ogita, F, Miyachi M and Yamamoto K. Effects of moderate-intensity endurance and high intensity intermittent training on anaerobic capacity and VO2 max. Medicine & Science in Sports & Exercise. 28:1327–1330. 1996.

15. Wong, P-L, Chaouachi, A, Chamari, K, Dellal, A, and Wisloff, U. Effect of preseason concurrent muscular strength and high-intensity interval training in professional soccer players. Journal of Strength & Conditioning Research. 24(3): 653-660. 2010.

Interested in new technology that pushes the envelope in strength, speed, and power training? Then this article is for you. It’s the story of how Malmö Sports Academy (MIA) in Sweden became one of the first users of the 1080 Quantum system. Today MIA uses the Quantum’s robotic resistance technology to train a group of 50 elite-level athletes across 17 different sports. Welcome to Sweden and the Malmö Sports Academy, the home of iconic trainer and coach Kenneth Riggberger and visionary general manager Jan-Olov Jakobsson.

In 2011, MIA and the then-startup company 1080 Motion agreed to deploy the first version of the Quantum system for comprehensive use. If you are unfamiliar with robotic resistance, Quantum technology requires some explanation. There are no weights, air cylinders, or other traditional hardware inside the unit. Instead, it has a powerful electric servo motor controlled by a computer. The result is a resistance training and testing device in which you control and manipulate resistance type, load, and movement speed to create training modalities not possible with other types of equipment.

A Variety of Uses

With the push of a button, for example, you can overload the eccentric phase of a repetition by up to 200% relative to the concentric load. You can do ballistic training at high speeds and loads for power maximization without dealing with a real mass that jolts joints and soft tissue on the rebound. The Quantum can be set up as an isotonic (constant load no matter the speed) resistance device free from inertia when rehabilitating athletes or if you’re into isotonic training at high speeds. Or you can use it in isokinetic (constant and typically low speed no matter the force) mode for max force development and hypertrophy. The system can even provide useful vibration for working on injured muscles and tendons.

The Quantum’s “ballistic” mode is unique. Used for training power and explosiveness, it is particularly valuable for MIA’s elite athletes. The great difference with other resistance technology is how this feature deals with inertia in the various phases of a repetition. Using the ballistic setting, the system behaves just like a regular mass as long as you are increasing movement speed in a repetition. This means the athlete must overcome the natural counterforce of inertia that the body must be proficient at handling when running, jumping, swinging a bat, or throwing a football.

However, there’s a major difference when the movement speed is leveling out or decreasing in that same repetition. The Quantum system takes away the “free ride” the athlete would normally get when working concentrically with a regular mass that has built up speed and momentum. As a result, the athlete has full contact with the resistance during the entire range of movement, independent of acceleration and deceleration.

If we talk about training as inducing neuromuscular stress, this is stress maximization causing the athlete to produce about 30% more average power compared to a repetition using the same load but with a normal weight. This increased intensity is fundamentally different from any other resistance training whether with a normal mass, air-powered isotonic system, bungee cord, or flywheel. Combine this with eccentric overload and you’ll realize this is new and exciting territory for strength and conditioning.

The Quantum system accurately measures how much force, power, and speed is created in every repetition with separate readings of the concentric and eccentric phases of the movement. With all things combined, it’s a unique training tool that provides real-time performance data.

Talking with Riggberger

The coach is at home on a Sunday afternoon when I interview him. I want to learn about his experiences in working with some of Sweden’s best athletes.

He takes me to the early months of 2011 when he experimented with the Quantum to understand how best to use it. At that time, only a few had been built and—unlike today—there was no broad knowledge base to lean on. Riggberger, like any strength coach working with elite athletes, has a tremendous responsibility to give them the best physical foundation to succeed in competition.

Being confronted with a new and potentially extreme training tool can present a dilemma. Even if you logically understand the benefits of a new training method, the last thing you want is to compromise your athletes’ next season or increase their risk of injury. Playing safe is natural, but at the same time, everything we do in elite sports is keyed to maximize the chance of winning.

Riggberger explains that the first time he tested the Quantum it took 3 minutes to realize its potential, but he needed several months of incremental learning to implement it since there was no experience with the system at the time. He adds, “We were the early explorers, but now there are more users like us. Research institutions have also understood this is something unique and are studying on the effects of this type of training.”

He also points out that the system needs to be applied appropriately for different levels of athletes. Since the Quantum is capable of making training more extreme than regular weight training (or less if the task is to rehabilitate), you have to know the limits of application in relation to individual athletes. There’s a huge difference between a youth athlete in early puberty and a D1 football player or sprinter competing internationally. The Quantum is like driving a sports car: Having 600 horsepower under the hood doesn’t mean you can go full throttle at all times. But when the road is wide and straight—pedal to the metal!

Riggberger states, “The Quantum is not to be thought of like traditional weight training. It’s easy to make that assumption when you use it for squats and presses because it looks the same to the eye. But other than the bar itself it has nothing to do with a regular weight that’s always influenced by the same rate of gravity no matter what you do. Just like any advanced form of training like plyometric jumps, you use it with great care and precision depending on the capability of the athlete.”

Getting Results

With the background of how Riggberger approached his new tool, I was eager to get to the heart of the story: what kinds of results has the Quantum delivered?

Like most coaches, Riggberger works with many athletes and has limited time for experimentation and documenting results. But he decided to systematically use the system for a specific purpose and document the results into published case studies with three elite athletes (a hurdler, a long jumper, and a discus thrower). Riggberger can discuss the first two while the third is still a work in progress. For the more scientifically minded reader, these and other studies and additional facts are published on 1080 Motion’s website.

Let’s look at the 110m hurdler (13.47). Riggberger wanted to explore his belief that the Quantum system can be effective for brief but high-intensity strength training during the competitive season. Extensive weight-based training within the season increases the injury risk and is a challenge to balance with other training and competition cycles. Riggberger hoped the Quantum system would reduce the athlete’s total training volume and injury risk while maintaining leg power performance.

The study lasted nine weeks, during which the only form of weight training was 6 sessions with single-leg squats, 2 sets of 5 reps on each leg. That’s an average of just one session per 10.5 days! The protocol was a concentric load of 119 kg/262 lbs with no speed limitation and 139 kg/306 lbs in the eccentric phase at 4 m/s speed. That implies a 17% eccentric overload and an exaggerated eccentric speed, causing the quad musculature to stretch more quickly compared to a regular barbell squat.

1080 Quantum provides precise control of resistance type, load, and movement speed. Share on X

Riggberger’s theory is that the ability to assist with speed in the eccentric phase creates a greater loading in the stretch-shortening cycle, thereby helping to maximize fast-twitch fiber activation. The 17% overloaded eccentric load contributes to this process. Since this is a very intense way of doing single-leg squat the athlete needed a 10-minute rest between sets. Riggberger kept track of the total training time and concluded that for each session the athlete only worked under tension for 8 seconds concentrically and 6 seconds eccentrically.

In total over the 9 weeks, the combined time under tension—concentrically and eccentrically—was no more than 1 minute and 26 seconds. Measuring the change in power with both the Quantum’s internal data and a separate bar speed encoder for verification, Riggberger concluded that concentric power had increased by 32% on the left leg and 35% on the right, with eccentric power increasing by 24% and 10% respectively. Peak velocity went up 29% and 11% percent while time-to-peak velocity improved by 12% and 19%. Riggberger also tested the athlete in four different jump tests and documented an across-the-board improvement.

Says Riggberger,“I was quite surprised to see this kind of improvement from such limited and infrequent training, especially in an athlete that was at a very high-performance level to start with. My goal was to be able to maintain power performance, but instead I got a major improvement”.

Video 1. High-intensity single leg squats. Isokinetic concentric phase and 17% eccentric overload.

Long Jumper

Riggberger’s second case involved a long jumper with a personal best of 8.25 meters (27.07 feet). The aim of the study was similar to the first case: verifying the effect of a short-duration/high-load strength program. Here the single-leg squat study lasted 3 weeks, with two sessions per week. The concentric load was 121 kg/267 lbs and the eccentric 141 kg/311 lbs. The results were similar to the hurdler: concentric power increased by 16% on the left leg and 12% on the right while time-to-peak-velocity improved by 38% on both legs.

Riggbergersaid, “Overall the results show greater improvements on the left leg. Since this is a right-leg long jumper, the right leg is naturally more developed so it’s not surprising to see greater improvements on the left where the relative improvement potential should be greater. It was still a big deal for me to be able to see a 12% power increase on the leg that hits the plank. It tells me we took a world-class athlete a good step further on his performance curve.”

I asked Riggberger to sum up his experience of implementing the Quantum system at MIA. “I’m confident to say at this time that there is nothing to compare with if you look at how quickly we get results from this system,” he noted. “I have developed a four-stage training model that we use broadly. It essentially starts with conditioning the athlete to greater intensity but at highly controlled movement speeds. From there, training progresses to greater intensity using a combination of isokinetic loads and high speeds. All the time we overload the eccentric phase to maximize the athlete’s ability to absorb the energy needed to explode concentrically.

“With this model, we get great and predictable results while reducing the risk for training injuries. Also, when I train sprinters and other sports where only one leg at a time is used, I exclusively do single leg strength training. I have measured this many times and can only conclude that two-legged training does not transfer optimally into single-leg performance. It’s a great tool for performing the more advanced single-leg power training using high loads and exaggerated movement speeds.”

Additional Perspective

After wrapping up with Riggberger, I called his boss, MIA General Manager Jan-Olov Jacobsson to get some perspective. I immediately sensed he is a highly energetic and forward-looking man who is very proud of his team. He explains how MIA is a major force for elite sports development in Sweden.

Commenting on the use of the Quantum, he explains, “We develop top talent, and we need state-of-the art-facilities and equipment to attract the very best to come here. The Quantum is an important part of the service we provide these athletes. This year we have also started to use the new 1080 Sprint system that uses the same technology but for up to 90-meter sprints.

“Sometimes new athletes and coaches are skeptical to new tools and methods, but once they start using the system, they tell us how the training makes them feel more explosive. It’s hard to put your finger on it, but it does something different that people like. Thanks to Kenneth’s hard work we have the numbers to prove that the system is superior at quickly building strength and explosiveness.”

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

 

This article is the second part of a mini-series on resisted sled sprint (RSS) training. Please read Part 1 first. This article will not deliver the ’best resisted sprint sessions for your athlete’, or ‘how to periodize your sprint program’. Instead, the article provides the basis for you to construct resisted sprint sessions based on the requirements of your athlete.

A Requirement for RSS Training?

A sprinting performance model contains a myriad of factors. However, we can generalize physical factors into two broad categories:

1. Physical output
2. Efficiency of physical output

Increases in physical output for improvements in sprint performance can be achieved through both ‘non-specific’ [1, 2] and ‘specific’ methods [2, 3]. Non-specific methods, such as general maximum strength and power training, may provide an efficient transfer to sprint performance for less-trained individuals. Less-trained individuals may require a foundation of general muscle force and power production that is best acquired by non-specific means. Non-specific means are also vital for improvements in lean muscle mass, training resilience and injury prevention. Specific means, such as sprinting, will likely have the greatest impact on the sprint times of well-trained athletes [4].

Improvements in the efficiency of physical output must be obtained by specific methods. Application of ground reaction force, rather than the magnitude of ground reaction force production, is a significant determinant of sprint performance [5-8]. In a mix of top-class (World or European medallists) and national level male sprinters, acceleration and maximal velocity performance were strongly related to horizontal force and the angle of force application [5]. Performance was not related to total nor vertical force, suggesting that maximal and vertical force production are key determinants of sprint performance in high-level sprinters.

Conversely, in physical education students, the vertical force at maximal velocity is a determinant of maximal velocity during a treadmill sprint [6]. Furthermore, many will quote Weyand et. al. [9] regarding the relationship between total ground reaction force and sprint performance. In this study, the fastest athlete produced 1.26 x the force of the slowest athlete, with total force predicting 39% of the variance in maximal velocity on a treadmill [9]. However, this study used male and female participants of whom produced maximal velocities of 6.2 – 11.1 m/s during a treadmill sprint. The large range in participant ability questions the validity of the argument that maximum sprint velocity is significantly related to the production of large ground reaction force. However, both studies demonstrate there is a certain level of force production, required for improved sprint performance, but it does not provide evidence that total force differentiates sprint performance between high or elite level athletes [5-7]. Although every athlete has individual requirements, traditional strength training for general or vertical force production has a significant role in speed development in untrained, novice or slower athletes. This is a general comment as each individual has their own requirements for improved sprint performance.

To continually chase vertical gains beyond a certain threshold with high-level athletes may provide a polish to the gym records board, but with little positive effect on the stopwatch.

Horizontal-based exercises provide a mode of resistance training that can develop both sprint specific force production and application. Resisted sled sprint (RSS) training emphasises the skill of sprinting, movement-specificity, horizontal force production and application. RSS training can be accurately manipulated by changes in intensity, volume and concurrent exercise selection. Therefore, there is a real opportunity to periodize and program RSS training with the same level of detail and accuracy that we commit to squat, deadlift, jump squat and Olympic lift variations. Sled load can be manipulated to influence horizontal force production and application, whilst sprint distance and number of repetitions will affect the ‘practice’ time of the sprinting skill. Simply, RSS training can be classed as both a skill and strengthening exercise, increasing the level of transfer efficiency to sprint performance from traditional strength and power training.

Physical output, Efficiency of Physical Output and RSS Training

Many RSS studies prescribe load as a % of body mass (%BM). However, I will attempt to interpret these data to provide RSS training recommendations for volume, intensity and concurrent training.

Figure 1 provides a general overview of the potential adaptations to RSS training. As always, general findings should be applied with caution – know your athlete, know what they have and what they require. Decide upon an adaptation and chase it.

 

A load of 10%BM does not provide a stimulus for enhanced explosiveness in the acceleration phase [10-13]. Horizontal ground reaction force is greater at RSS loads of 20%BM than unresisted sprinting (URS) and 10%BM [10], while a load of 30%BM provides a greater horizontal impulse than 10%BM [11]. Therefore, we are looking at heavier sled loads for enhancements in physical output.

The efficiency of physical output following RSS training may involve changes in foot-strike position, braking forces, ground contact time and angle of ground reaction force [11, 14-16]. It is hypothesised that RSS training may eventually decrease braking forces (vertical force), providing a foot strike more under the center of gravity and thus increasing the time for propulsive force production [15, 16]. Therefore, RSS training does not cause adaptations for longer ground contact times but teaches the athlete to use more of the ground contact time to create propulsive force. Compared to light sled or URS training, heavy sleds provide the athletes with more practice of horizontal force application [11]. There are two common coach issues with heavy RSS training, and I have attempted to provide a resolve for both of them in Table 1. Heavy RSS loads may also improve sprint specific rate of force development (RFD) [12]. Using heavier RSS loads to improve RFD for sprint performance may be superior to traditional vertical methods (Olympic lift variations, concentric jumps) due to the horizontal application of force in RSS training. The specific intermuscular coordination required for rapid horizontal force production in RSS training may have a greater efficiency of transfer to sprint performance than, say, the mid-thigh clean pull. Further research is required on the relationship between the development of resultant RFD, vertical RFD, horizontal RFD, horizontal force application and sprint performance.

 

While RSS training can overload the force component, RSS force production is significantly less than that of unloaded jumping, loaded jumping or heavy back squat exercises [17]. I do not recommend RSS training to improve maximum triple extension force production. RSS training has many uses, but there are more effective tools to improve maximum force production [2, 17]. Regarding the ‘horizontal versus vertical’ argument, one may discuss the use of extremely heavy horizontal exercises (sled push for strength, prowler push) as a replacement of traditional compound lifts. Although training programs are never so black and white, I’d like to see a research group really probe the difference in performance outcomes following either horizontal- or vertical-dominant training programs.

Force-velocity curve and RSS training

The balance between how load influences force and velocity can determine long-term adaptations to RSS training. Figure 2 proposes a force-velocity (FV) curve for resisted and assisted sled sprinting.

 

I have a problem with FV curves that are built without a ‘specific’ action in mind. The terms ‘strength-speed’ and ‘speed-strength’ are meaningless when used in isolation. ‘Strength-speed’ pertains to: “higher force, lower velocity than X”. ‘Speed-strength’ is the opposite: “lower force, higher velocity than X”. Without X, we have nothing. I believe an FV curve should revolve around the ‘specific’ sporting action one is trying to improve. In this case, our sport-specific action is sprint acceleration.

The proposed force-velocity curve centres on unresisted sprinting. ‘Strength-speed’ and ‘acceleration-speed’ involves an overload of the force component and reduces movement velocity. ‘Speed-strength’ and ‘speed’ work increases the velocity component and does not challenge peak force production. In agreement with previous FreelapUSA articles (The Sled: Resisted Sprint Training Considerations and Resistance Run Training: Thoughts, Observations and Guidelines), to run fast, you must train fast – likely > 90-95% of the best time for a given distance. As aforementioned, I do not believe RSS training with light loads adds a sufficient stimulus above that of URS training alone. Why go to the hassle of adding a sled when a standard URS session will do the trick? Therefore, true sprint speed training takes place below the threshold line. Speed training is not prescribed above the proposed threshold. Above the threshold, we are prescribing skill-practice and strength/ power training. As with the majority of sporting movements, performance can be enhanced by training at varying parts of the curve depending on individual athlete requirements.

Acute Program Variables

I wish to be conservative with recommendations when discussing intensity, volume and rest periods. Unless one has an excellent understanding of the athlete, the concurrent training and program goals – it is difficult to prescribe effective acute variables. Therefore, I have provided a range of options in Figure 3. These options are based on 11 peer-reviewed papers [3] and three years of UCD High-Performance Gym data.

 

Long-term improvements in sprint performance following RSS training likely requires >2 sessions per week for > 4 weeks [3]. Acute variable selection for RSS training (Figure 3) differs little from that of traditional power training. Higher intensities require lower volumes and vice versa. An athlete may initially experience neural adaptations such as improvements in trunk lean during URS and a subsequent improvement in the angle of force application during URS – although more research is required to test this hypothesis. Given the high importance of horizontal force application to sprint performance, neural adaptations may be the most favourable benefit of RSS training.

Sprint training adaptations are distance-specific [2]. For example, if sprint acceleration is the goal, I’d recommend working between 10 and 20 m with the appropriate sled load. UCD athletes have shown an ability to maintain 0-20 m sprint acceleration for 5-8 repetitions at 80% maximal resisted sled load (MRSL) and 10-12 repetitions at 30% MRSL. I generally prescribe RSS volumes based on these data as once an athlete begins to decelerate, the movement quality and power output have already declined.

If improvements in sprint speed are the key goal, I recommend never to ignore true speed training i.e. unresisted sprinting. Adaptations are specific. Heavy sled sprints will not make you slower, ignoring true speed training will make you slower! I truly believe that the most efficient transfer of RSS training to URS performance is achieved when both variations are performed within the same session. RSS efforts allow the athlete to understand exactly what trunk lean and horizontal application can feel like. Successive URS efforts allow the athlete to (a) attempt to physically transfer the feeling of RSS trunk lean to URS and (b) run fast and feel fast. RSS training may a potentiating effect on URS performance, but this is still in debate [18-20]

Your coaching eye is vital to RSS training. Like any exercise, a complete breakdown in RSS form and movement quality is unlikely to provide an effective motor pattern or speed/ power stimulus. Adjust your acute variables accordingly and don’t be afraid to swerve away from the planned session. Be a coach.

Cueing

RSS training provides the opportunity to continue emphasising your usual technical sprint cues. Whether you prefer internal or external cues, they can be directly applied to RSS training. As heavy RSS efforts are slower than traditional sprinting, athletes may find the ‘slow-motion’ of RSS useful to practice a specific cue. Cueing an athlete to “explode” from the start may be useful, especially given the extra effort required for initial acceleration at heavy RSS loads. This type of cue during heavy RSS efforts may also help increase long-term peak total and horizontal RFD and peak power. If the athlete understands RSS training is about trunk lean or horizontal force application, the athlete may try to exaggerate their forward lean during the sprint. This often leads to miss-stepping and a stutter-like sprint. I often ask these athletes to “allow the lean”, rather than “force the lean”. Finally, it goes without saying that athletes should be encouraged to provide maximum effort to RSS training.

Summary

• Resisted sled sprint training is a ‘specific’ method for improvements in sprint performance.
• Depending on sled load, long-term adaptations to RSS training range from decreased braking forces, an increased trunk angle, greater horizontal application of force and improvements in the rate of force development. These adaptations combine for greater sprint speed.
• Although RSS training is effective for improvements in sprint performance, it is just one very small tool in the toolbox. General or ‘non-specific’ exercises, lifts for maximum vertical force/ power and true speed training are vital elements of an athlete’s physical training program.
• If the goal is to improve sprint performance, do not forget to program for true speed work i.e. unresisted sprinting.
• When planning RSS sessions, coaches must manipulate load, repetition distance, session distance, cues and concurrent training to achieve eventually the desired adaptations.
• Unresisted sprint coaching cues can be used directly with RSS efforts.

All papers mentioned in this article can be found here.

Acknowledgements

Thank you to Dr Eamonn Flanagan and Dr Brendan Egan for providing feedback for this article. A huge thank you to Maria Monahan of whom continually researches, applies and challenges RSS work at UCD High Performance.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

 

References

1. Seitz LB, Reyes A, Tran TT et al. Increases in lower-body strength transfer positively to sprint performance: A systematic review with meta-analysis. Sports Med. 2014;44(12):1693-702.
2. Rumpf MC, Lockie RG, Cronin JB et al. The effect of different sprint training methods on sprint performance over various distances: a brief review. J Strength Cond Res. 2015.
3. Petrakos G, Morin JB, Egan B. Resisted Sled Sprint Training to Improve Sprint Performance: A Systematic Review. Sports Med. 2015.
4. Young WB. Transfer of strength and power training to sports performance. Int J Sports Physiol Perform. 2006;1(2):74-83.
5. Rabita G, Dorel S, Slawinski J et al. Sprint mechanics in world-class athletes: a new insight into the limits of human locomotion. Scand J Med Sci Sports. 2015;25(5):583-94.
6. Morin JB, Edouard P, Samozino P. Technical ability of force application as a determinant factor of sprint performance. Med Sci Sports Exerc. 2011;43(9):1680-8.
7. Morin JB, Bourdin M, Edouard P et al. Mechanical determinants of 100-m sprint running performance. Eur J Appl Physiol. 2012;112(11):3921-30.
8. Buchheit M, Samozino P, Glynn JA et al. Mechanical determinants of acceleration and maximal sprinting speed in highly trained young soccer players. J Sports Sci. 2014;32(20):1906-13.
9. Weyand PG, Sternlight DB, Bellizzi MJ et al. Faster top running speeds are achieved with greater ground forces not more rapid leg movements. J Appl Physiol. 2000;89(5):1991-9.
10. Cottle CA, Carlson LA, Lawrence MA. Effects of sled towing on sprint starts. J Strength Cond Res. 2014;28(5):1241-5.
11. Kawamori N, Newton R, Nosaka K. Effects of weighted sled towing on ground reaction force during the acceleration phase of sprint running. J Sports Sci 2014;32(12):1139-45.
12. Martínez-Valencia MA, Romero-Arenas S, Elvira JL et al. Effects of Sled Towing on Peak Force, the Rate of Force Development and Sprint Performance During the Acceleration Phase. J Hum Kinet. 2015;46(1):139-48.
13. Maulder PS, Bradshaw EJ, Keogh JW. Kinematic alterations due to different loading schemes in early acceleration sprint performance from starting blocks. J Strength Cond Res. 2008;22(6):1992-2002.
14. Lockie RG, Murphy AJ, Spinks CD. Effects of resisted sled towing on sprint kinematics in field-sport athletes. J Strength Cond Res. 2003;17(4):760-7.
15. Cronin J, Hansen K, Kawamori N et al. Effects of weighted vests and sled towing on sprint kinematics. Sport Biomech. 2008;7(2):160-72.
16. Nogueira M, Viriato N, Vaz M et al., editors. Dynamometric analysis of resisted sled on sprint run. ISBS-Conference Proceedings Archive; 2011.
17. Okkonen O, Hakkinen K. Biomechanical comparison between sprint start, sled pulling, and selected squat-type exercises. J Strength Cond Res. 2013;27(10):2662-73.
18. Whelan N, O’Regan C, Harrison AJ. Resisted sprints do not acutely enhance sprinting performance. J Strength Cond Res. 2014;28(7):1858-66.
19. Smith CE, Hannon JC, McGladrey B et al. The effects of a postactivation potentiation warm-up on subsequent sprint performance. Human Movement. 2014;15(1):36-44.
20. West DJ, Cunningham DJ, Bracken RM et al. Effects of resisted sprint training on acceleration in professional rugby union players. J Strength Cond Res. 2013;27(4):1014-8.
21. Bachero-Mena B, Gonzalez-Badillo JJ. Effects of resisted sprint training on acceleration with three different loads accounting for 5, 12.5 and 20% of body mass. J Strength Cond Res. 2014;28(10):2954-60.
22. Kawamori N, Newton RU, Hori N et al. Effects of weighted sled towing with heavy versus light load on sprint acceleration ability. J Strength Cond Res. 2014;28(10):2738-45.

In the spirit of the holiday season, I want to share experiences and anecdotes about the coaches who have given to me much of their time, energy, knowledge, patience, resources, stories, and honesty. I want to take the time to thank those who have been so generous with their time and hopefully, in the near future, I can pay it forward.

After serving as an assistant coach for ten seasons, including the past seven at Chapin High School, I now have the opportunity to lead the girls’ program. As our high school team enters the spring semester and begins to train for the upcoming 2017 season, the stories below serve as a guide that significantly impacts my daily coaching duties and my ever-evolving coaching philosophy.

Latif Thomas: Mentor

Last season, Latif guided me for an entire season and undoubtedly has had the biggest impact on my coaching philosophy. I’ve shared my experience with Latif in a previous article: “Changes I Made to My Team’s Sprint Training Program with the Help of a Mentor.” What I didn’t include in in that article was how I first met Latif in the summer of 2015 at his CTF Track and Field clinic at Harvard University. At the clinic, coaches are encouraged to roam around to different event groups and seek out information freely by talking to the other expert coaches leading the groups. Keep in mind that hundreds of athletes attend the clinic as well as dozens of coaches, so it’s safe to say Latif stays busy.

During a stop at the horizontal jumps session, I introduced myself to Latif and bombarded him with question after question thinking I needed to get every single one answered on the spot. And what did the guy hosting and responsible for the entire clinic do? He answered every question in detail for almost an hour, gave me his cell number in case I needed anything during my stay in Boston, and invited me to the “coaches only after-hours clinic.” Throughout the remainder of the clinic, he stopped by during small encounters to continue our previous conversations. Regrettably, I was not able to attend the after-hours coaches’ clinic because I had a 36-hour drive back to Texas with only two days to travel.

Months later, when I bombarded Latif with the idea of mentoring me, he replied to every email and agreed to be my mentor (I was relentless in asking him). Here’s the kicker. Latif is a coach first, but also an extremely savvy business guy. I offered to pay Latif along the way for his time and guidance, but he always brushed the payment suggestion aside. Latif has been paid several times to speak at clinics but never once did he charge me for his time and depth of knowledge. I’m an extremely loyal CTF customer because it has transformed our program. Latif continues to be a mentor, but more importantly, a peer and friend.

Best nugget of wisdom from Latif: His constant message is about getting kids to believe in themselves using what he often refers to as “Jedi-mind tricks.” Coaches must truly understand what is deeply important to each of their athletes. Only then can they have a true impact on their kids. Building this kind of genuine coaching relationship with athletes motivates them and allows them to grow and become their genuine selves.

Tony Holler: Generosity

Earlier in the same summer I met Latif, I started reading about this innovative “be activated” system (now called Reflexive Performance Reset) that allowed athletes to perform in an optimal state. Moreover, the more I read Tony’s articles about speed, timing, and sharing results with the world, the more I became intrigued with his teachings and philosophies. I quickly decided to attend the first Track and Field/Football Consortium in Chicago.

We all know people who post messages or thoughts on social media or preach a certain lifestyle, but their lifestyle doesn’t quite reflect their message. Read Tony’s political beliefs and messages on social media and add my experience with the man, and you’ll understand that he is a man of character and principle.

I arrived at the consortium ten minutes before it began because it was my first time in Chicago and I have a limited directional sense. Tony unexpectedly met me at the entrance, greeted me, introduced me to local coaches, and welcomed me into the auditorium. After the event had ended about 8:30 p.m. on a Friday, I was supposed to travel back to South Chicago for the night. But I was invited to eat dinner and talk shop with the coaches afterward. The event was held about 30-40 minutes away from where I was staying. When he heard I would have to go back at that late hour, Tony offered his spare bed in his rented hotel room for the night so I wouldn’t have to make the drive and could hang out with the coaches that night. Here is a man I had never met, never previously had a conversation with, who had zero knowledge of my background, and he allowed me to stay at the hotel he rented.

The next day, Tony and I had breakfast. I offered to pay, he refused. I offered to pay him back for the hotel. He again refused. He hooked me up with one of his PN Track speed camp shirts and, at the end of the consortium on Saturday, gave me a ride to the train station to Chicago and paid for my ticket because I didn’t have cash on me. I was the worst guest, having prepared poorly for my trip, and here was an Illinois track and field hall of fame coach displaying a form of humility and acceptance I was so fortunate to encounter.

Best nugget of wisdom from Tony: His athletes warm up explosively. Other coaches have often stated that nobody performs these dynamic warm up drills better than Tony’s sprinters. I preach to our sprinters every single day the importance of performing our warm up drills with purpose and intensity. Tony loves to feed the cats and then let them rest. Our sprinters now have every Wednesday off.

Gabe Sanders: Enjoy the Process

Gabe is currently the sprints/hurdles coach at Stanford University. I met Gabe at the 2015 CTF clinic and sat down to talk to him for about an hour in the hotel lounge. Gabe is a really smart guy, and the conversation was enlightening. What made the conversation valuable was that Gabe didn’t use fancy terminology or speak over me. He used terms and made references that made sense to me. As an educator, I appreciate a knowledgeable coach who can explain complex material in a manner which is easy to understand.

Coaches and athletes need to focus on the process and enjoy the experience. Share on X

While he was moving cross-country from Boston University to Stanford, Gabe took the time to return a call and gave me another hour of his time to help me with some training questions I had that evening. Since taking the coaching position at one of the most prestigious universities in the world, Gabe has continued to offer advice. During the day, I will read a study or an article, and I will ask his opinion on the matter or his advice on a specific topic, and he usually responds within minutes. I consider Gabe to be one of the best collegiate coaches in the country. To have the opportunity to bounce ideas off of a track guru like Gabe is a huge blessing.

Best nugget of wisdom from Gabe: “Focus on the ride, don’t get caught looking at the horizon.” I learned from Gabe that athletes need to focus on the process, but I sometimes fail to do so myself. An athlete may have an off workout, an off day. Listen and be patient with athletes and their progress. Enjoy the experience and allow the athlete to do the same.

Ron Grigg: Pay it Forward

Ron, the director of women’s cross-country and track and field at Jacksonville University, is friendly, timely, and very open to sharing information. I attended Ron’s presentation at the CTF clinic two times because I was so intrigued by his use of so few drills, yet the athlete’s at Jacksonville have been very successful under his guidance. After viewing his “Horizontal Drills Simplified” presentation, I knew immediately that I had to share what I had learned and wrote my second article for SimpliFaster specifically based on these jumping drills.

When I cold-called Ron, he didn’t hesitate for one moment, and he answered every question I had for the article. Earlier this season on my way to my son’s tee ball game, he returned my phone call after I left a message, and we talked track and field for over forty-five minutes. Near the end of our cross-country season, I again called Ron at an agreed upon time, and we chatted for about ninety minutes going over long distance and mid-distance program design. He has returned every single email, sometimes within minutes, because as he stated, he is “simply paying it forward.”

Best nugget of wisdom from Ron: He is not an event coach, he is a track and field coach. Recently he emailed the following to me: “When we had two long jumpers at Olympic Trials, they called me a jumps coach, when we had two 800m runners at NCAAs, they called me a middle distance coach, when our 4×1 made NCAAs, they called me a sprint coach; but I just think of myself as a track and field coach. I like all events and the challenges they present with similarities and differences, and I like coaching all athletes who have similarities and differences in their physical and mental characteristics.”

Giving Back

These are the best of many nuggets of wisdom several coaches have provided me through the years. I’ve learned so many lessons from so many coaches—not just the ones I’ve listed here. Over the past few years, these fine men have truly ignited my passion for being a better coach and, more importantly, have shown how to be giving with time, think deeply, reflect candidly, enjoy the process, be kind, and pay it forward.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

 

I’ll start by making a confession. I’m a head track coach and I have almost zero track and field experience.

Feels good to get that out there!

My goal in writing this is to rid any coach of excuses. I’ve made mistakes. I’ve learned. Most importantly, I’ve asked questions. I’ve become a student of the sport and I feel that I’ve given my student athletes what they need to succeed. Since so my great people have given me help, I’ve decided it is time to “pay it forward” and give credit where credit is due. Hopefully, another young or new coach will find some inspiration. The following is a list of advice that has served me well so far.

Becoming a Coach

In August 2010, I found myself in a back-to-school faculty meeting where I was asked if I was interested in the job of head coach of the boys track team. I was teaching at Madison High School (in Illinois, just across the river from St. Louis, MO), with a total student population of about 180 students (down from a peak of 700+) and around 15 faculty members, many of whom taught multiple grade levels. Madison had no football program (it was cut in the early ’90s) and just the remains of a 440-yard cinder track that looked like a lazy river after spring showers.

Basically, there was no one else interested.

I played football and participated in my high school’s powerlifting team. I loved training. I saw the connection between track and field, and football, weightlifting, power, and sprints.

My favorite high school teacher, a football and powerlifting coach, once gave me advice on coaching.

“Do you love (insert sport here)?” Yes.

“Do you love kids?” Yes.

“Then that’s all you need. Programs change all the time. Fundamentals are always the same. You’ll get more out of fundamentals, passion for the sport and a love of seeing kids making themselves better. You can learn everything else later.”

Rest in peace, Coach Welker.

So when I was offered the coaching position, I thought, Why not?

Learn From Your Mistakes

I frequently buy books and, back then, one of them was the (then) newly published book, “The 4 Hour Body” by Tim Ferriss. It was (and is) a fantastic resource, with the author exploring strange and unusual health and fitness protocols that follow a basic premise: Use the minimal effective dose.

It’s funny sharing this story. I should feel embarrassed saying I designed a track program around a mainstream gimmicky health book, but check this out: It features some basic protocols that any reader of SimpliFaster, ITCCCA (Illinois Track and Cross Country Coaches Association), and their great writers would recognize. While it’s in a different form, it shares a lot of the same concepts.

Barry Ross, deadlifts, and ASR sprinting? Check.

Forty-yard dashes? Check.

Muscle activation for the psoas and glutes? Check.

Focusing on acceleration to improve a short sprint time? Check.

Getting rid of needless static stretching and “speed drills,” and instead focusing on hip mobility? Check.

I’ve always viewed myself as someone who goes against the grain. I’m a person who has a degree in art and is also a former meathead, after all. I found the ideas in the book interesting, and I designed a program around it. I was ready to start training my athletes.

“You aren’t doing enough running.”

“You are in the weight room too much.”

“Cahokia runs hills until they puke.”

“You need to get them in shape.”

The criticism came quickly, but not from the athletes themselves. It came from the principal, from the athletic director, from other coaches and adults. (I will add that, in the future, my athletic director would support all my crazy ideas. These included speedsuits, making my own schedule, adding a full indoor schedule that included traveling 2 and 1/2 hours to Mahomet Seymour in the middle of the week, and making sure we had plenty of money for the state championship.)

I would love to tell you that I stuck to my guns, but I didn’t. I folded under the pressure. I Googled “how to train sprinters,” and immediately began Clyde Hart-style programming. The 2010/2011 season was different. There were not as many resources online as there are now, at least for free.

The team was OK. A sophomore sprinter ran 11 minutes, 14 seconds and went to State. He set the school record in the shotput, as well, with 46 feet, 5 inches.

But we ended the year injured. My 4×100 relay’s third leg pulled his hamstring the week of Sectionals. We did lots and lots of stretching, jogging (to shake it out, of course) ice, and ibuprofen to get him fixed (I’m laughing to myself as I type this). He ran 44.8 and missed qualifying by a few tenths.

Allow Your Athletes to Guide the Program

So, what changed in 2012?

I will give credit where it is due and it falls on that injured third leg… Andre Berry.

When the 2012 school year began, Andre was in my homeroom class. He lamented how the previous season had ended. You see, Andre Berry was hurt at the end of every single one of his high school seasons… two hamstrings and an ankle. He was a stud in junior high track, and he wanted that mojo back.

Andre flat-out told me, “I want to go to State my senior year in all three sprint relays with my friends.” He also told me he didn’t want to go to all those “weak” meets (our schedule had been terrible, dominated by triangles and quads). He wanted to go where the big schools ran; he wanted an off-season program.

In our area, we were surrounded by a hotbed of track talent. East St. Louis and Cahokia were immediate neighbors. So were Edwardsville, Belleville West, and Triad—perennial state contenders and champions. Teams across the Mississippi River weren’t too bad, either. Current Dallas Cowboys running back, Ezekiel Elliot, was dominating the sprints in Missouri at this time.

I looked at Andre and said what came naturally to me: “OK. Let’s do it.”

Other than one 4×100 barely making it the year before I took over and few individuals here and there, Madison hadn’t sent a decent group to State since 1992 and hadn’t qualified all three sprint relays since 1988. This wasn’t going to be a walk in the park.

As coach, I felt an immediate responsibility.

Learn From Those Who Are Already Successful

I began by looking at those “big school” schedules. What are the best meets? Just by chance, and just because I live in the Edwardsville School District, I went there first.

Wow.

Coach Chad Lakatos keeps an excellent webpage, and I used it to write down their schedule. By strange coincidence, I met Chad a month later at a neighborhood pig roast and talked to him briefly. He told me to contact him if Madison ever needed a race. He had no idea how much I would wind up bugging him. Like, a lot. I STILL contact Chad for meets and advice.

I’m sure Edwardsville knows this, but some schools can’t stand them. A coach in Madison County, who shall remain nameless, told me, “I don’t need to see Edwardsville and their eight assistant coaches jumping up and down and shouting every time they win a race.”

Well, why not? What would you want to see if you were a high school kid: Your coach jumping up and down when you bust your butt or standing with their arms crossed, lamenting all the reasons they can’t possibly compete? Because that’s one thing I noticed. Edwardsville coaches always say encouraging things and give feedback to their athletes after a race… no matter what place they come in. Heck, Edwardsville congratulates other team’s athletes and offers them feedback!

You can choose to be jealous of other coaches, or you can try and learn from them. Share on X

Edwardsville jump coach, Carry Bailey, passed along one of my athlete’s names to a college coach. Throws coach, Matt Martin, offered advice to Alton’s throws coach, Eric Dickerson. East St. Louis has a reputation for being distant and cocky. Yet, their former assistant coach and new head coach, Ramon Johnson, found a college for Madison’s Andre McGill to run at after high school. Previous head coach, Barry Malloyd, gave encouragement and offered Madison meets. I guess as a coach you can choose to be jealous or you can try and learn.

I should also add that Coach Willie Byrd of Cahokia Wirth-Parks Junior High gave me some fantastic advice in that terrible 2011 season. Coach Byrd’s athletes hold several all-time records in junior high track. These include Marlon Brady (50.89 in the 400m), Marquis Murray (15.15 in the 110 hurdles), 1:34.61 in the 4×200, and perhaps most mind-blowing, 3:32.59 in the 4×400. (The same group has the all-time seventh grade record and, for a brief time, held the No. 1 4×400 time in the 2013 Illinois outdoor season, running 3:23 in an early freshman-sophomore meet.)

Coach Byrd said to focus on the athletes who show up and want to be there. He asked how many athletes I had that were truly dedicated, and I responded, “Maybe six.” His reply stuck with me: “That’s all you need. Six athletes. That’s two relays and a couple of individual champions.” Ha! Just that easy, right? He acted as if six might be too many athletes. He added, “These in-season meets don’t really mean much. It’s state that matters.”

Focus on the end of the year and your championship meets. May matters; not April or March.

Train Smart

While I was looking for their schedule, it was another tab on Edwardsville’s website that caught my eye: “Speed Training.” There I saw that Edwardsville timed and ranked 40-yard dash times. They ran A LOT of 40s. It seemed like they did this the most. That, and something called “The 23-Second Drill.”

I was curious about this drill, so I began Googling. I couldn’t really find anything until I stumbled on a Let’s Run message board where somebody mentioned Tony Holler and Chris Korfist. Never heard of ‘em; back to Google. Then I found them—clinic notes from both coaches on the ITCCCA website. (On a funny note: I didn’t know for quite some time about Coach Holler’s connection to Metro East head coaches.)

Here they are, the exact documents I came across: Sprint Training 101 and Speed Development 2011. These became my Bibles.

I decided to train ALL my athletes like they had hamstring and ankle problems, even if they didn’t. Share on X

I had one more thing that concerned me: Andre Berry and his injury-prone ankle and hamstring. After looking at rehab procedures online, it seemed that both problems are usually caused by weak, inactive glutes and a lack of mobility in the hips. Interesting.

Since I was the only coach, I decided that I would train ALL my athletes like they had hamstring and ankle problems.

So, we made use of Madison’s ancient Universal Gym. We did single-leg kickbacks on the leg press and one-leg deadlifts on the bench press station. We did kettlebell swings and one-leg squats. And we did tons of hip mobility drills.

 

Armed with my printouts of “Sprint Training 101” and “Speed Development 2011,” we headed to the long downstairs hallway and began running 40s all winter. When the temperature was above 48 degrees, we went outside and did 23s. It was like a random “wild card” workout. I also added drills from NFL Combine guru Joe DeFranco’s “Top 9 Drills to Improve Acceleration Technique.” I ranked times and jumps and posted them on my classroom door. Kids made bets and talked trash. They recruited each other.

Promote Your Team

I set up a Twitter account. We finalized a better schedule and ordered fresh new uniforms. Our schedule looked like we were in Class 3A and part of the dominant Southwestern Conference.

At the Southwestern Illinois Relays held in March, Madison was ready for our coming out. We were the only Class A school competing, and we finished sixth in the 4×100 (44.36) and fourth in the 4×200 (1:32.47). Not bad at all. Our sprinters were fourth and eighth in the 100m. Our high jumper hit 6’4” and finished third. The newspaper headline in the local journal read, “Madison emerges as Class 1A threat.” The kids were stoked.

 

A few weeks later, we were at Edwardsville’s invitational and I met Tony Holler for the first time. He walked up and told me Madison had some great times and that he was looking forward to seeing us run. What power Twitter can have! Here was a coach from a large Chicago team telling me that he was looking forward to seeing our team—athletes from a small school no one has ever heard of—compete! He told me I could contact him anytime. I’m sure he was just being nice and pleasant, but I took him up on that. I’ve bugged the hell out of the poor guy. Like, a lot.

A few days later, Madison won the Madison County Small Schools Championship. Not only did we beat the other small schools, but we beat many large school teams as well. Times were dropping. I posted one of my favorite pictures on Twitter that night, of the team gathered around the revolving team plaque for county champions.

 

So how did the year end? We ran 43.67 and 1:31.95 to qualify for State. The 4×400? Our anchor quickly coughed up a lead and then came roaring back in the final 30 meters. It was the first time since 1988 that Madison sent all three sprint relays to State. Andre Berry ran on all three relays, and we were county champions. A healthy and happy Andre Berry got his senior wish… a trip out of town to State to compete with his friends.

Keep Moving Forward

This advice might sound simple. However, after that great 2012 season, the core of the team graduated. With 180 students, it can be challenging to “reload.” I heard it all year long. I still had my 11.1 sprinter, but few people around the school had hope for the team.

Except for me and my athletes.

How did we respond? Well, I kept learning and asking questions. I went to clinics. I networked with other coaches. My athletes worked both hard and smart. I’d recruit anyone in the halls: “I will find an event for you that you are good at.” While I didn’t make promises, I would claim, “I can’t guarantee you’ll be ‘fast’, but I will make you faster.”

The 2013 team repeated as county champions and we were actually faster than 2012, going 43.60, 1:30.82, and 3:30.67. In 2014, the team was the fastest I had ever coached and they made the most noise at State. The following year, Andre McGill become a state champion and drew interest from Illinois.

I truly believe that when you have a fun program that the kids enjoy, the recruiting takes care of itself. We had no booster club, so I bought a Freelap Timing System with my own money. Timing and ranking your athletes allows you to place them in events where they’ll be successful. They’ll see small but measurable progress. And when your athletes are happy, feel good, and feel fast, magic happens.

I don’t write this to brag about myself. I still consider myself a novice coach. If anything, I write this to brag about my athletes and their accomplishments. Even with my inexperience, a lack of facilities, no assistant coaches, no booster club, and a small school size… they were able to succeed. If I can do it, anyone can! If you want to have a great track program, I am proof that it is obtainable.

You always have a choice over the kind of coach you want to be. Share on X

I had a choice after that first disastrous season. I could collect a stipend and coast by on raw talent or I could do right by my athletes and students. I’m still amazed that many track coaches seem to not know what “Google” or “Twitter” are. You can be that grumpy coach that complains about Edwardsville and Cahokia. Or you can ask questions and learn from the best you can find. Remember, you always have a choice over the kind of coach you want to be.

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