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Elmhurst University embodies tradition. Historic brick buildings dating as far back as the Reconstruction era, refined tree-lined walkways, and nostalgic classrooms with old school ceiling panel lights and periodic tables posted on the walls. In this rarefied air, the December 2024 running of the Track Football Consortium teetered on a fulcrum of convention and disruption.

Fitting—that’s also the pivot point of sport.

Well-drilled technical skills and tactical pattern recognition veering into bursts of dynamic how you like me now creativity. Discipline, preparation, and standards offset by the untamed will to throw caution to the wind and let it effing rip.

How do you know what to do in the moment? How do you know what impact that decision will make? When should you stay conservative and “fall to the level of your systems” and when do you burn the boats and go with your gut?

How do you know what impact your decisions will make? When should you stay conservative and *fall to the level of your systems* and when do you burn the boats and go with your gut? asks @CoachsVision. Share on X

Coaching is problem-solving and Problem #1 for those in attendance at TFC 2024 was choosing which speakers to see in the first place, with 18 presentations spread across six time blocks in three separate buildings. For me? Start with a well-thought-out plan and be prepared to audible.

I don’t mind admitting: very little went according to plan. And, like every other coach in attendance, due to the realities of time and space, I automatically missed twice as much as I saw… yet here I am, compiling takeaways and preparing to act based on a busted scheme and what is, from the outset, incomplete information.

Which may in fact be the meaning of it all.

Question #1. Are You Capable of Managing Uncertainty? Are You Sure?

“When you run, you do anything you can to seek a horizon.”

First—Orientation. Chris Korfist identifies this as the brain’s primal directive. In the chaos of an explosive sports action—before setting off an entire chain of events—you begin by creating order. Locate a horizon, then seek stability.

Korfist says that the fastest accelerators harness speed itself to create that stability—speed can be an organizing principle. Korfist now focuses intently on that moment when the foot first hits the ground, with an athlete’s ability to be the fastest in their first 3 steps a crucial differentiating skill (“how can we get more players to 6.0 m/s by step three?”). For everyone else, though, finding stability is what then leads to the next propulsive step forward.

Video 1. TFC co-founder Chris Korfist: “You go to where you’re strong.”

Les Spellman elaborated on this phenomenon in coaching terms—as a young coach, his first orienting step was an obsessive quest to learn everything about drills, everything about progressions, everything about applying technologies like GPS and 1080 Motion.

You go to where you’re strong.

Over time, Spellman has come to view his role as a coach more through the lens of his ability to solve problems, make better decisions, and manage uncertainty in order to create positive outcomes. He’s asking different questions. From a bold YES in response to being asked “can you make me faster?”…Spellman now asks questions that are far more open-ended.

Do I know what I need to know to help you play your sport better?

How can I help you stay healthy enough to perform consistently at a high level?

Over time, @les7spellman has come to view his role as a coach more through the lens of his ability to solve problems, make better decisions, and manage uncertainty in order to create positive outcomes. Share on X

Video 2. Les Spellman on the pyramid from data collection to wisdom.

Those complex questions require more than a knowledge of shin angles and plyo progressions and force-velocity curves. They require accurately identifying problems and dealing with information that will, by definition, be incomplete and filtered through biases. Those questions require a paradoxical willingness to boldly master uncertainty.

Importantly, though, Spellman’s pyramid is built from a base of data and information gathering, those first steps he pursued so diligently as a younger coach—can knowledge and wisdom exist without that early foundation? Can you truly be creative on the field and solve movement problems without laying those essential bricks of movement competency, speed, power, competitive will, and game understanding?

What is your mindset when complications arise? What strength do you fall back on to orient yourself? Is that position of strength helpful in that chaotic moment…or is that position now an anchor holding you back?

Video 3. Dan Casey paraphrases Bill Walsh: “Be bold. Remove the fear of change from your mind.”

Using Bill Walsh as his North Star, Dan Casey emphasized the importance of the hall-of-fame coach’s mantra to look for opportunity rather than ordeal when faced with a challenge. LFG or woe is me—you choose. Not only is that mindset crucial for problem-solving in general, but the very nature of addressing unexpected difficulties allows for unpredictable solutions—for unique opportunities—you would never have considered had everything continued along a smooth and steady course.

“Don’t complain about what you don’t have,” Casey said. “Identify what you do have and work with it.”

Question #2. Does Our Preparation Equip Us for Game-Defining Moments?

Absolutely! …right? I mean, we’re on the field, we’re in the weight room, we’re clocking sweat equity, we’re doing work.

Guided by…? Habit? Tradition? Limitations? Convenience? Killing time?

Brad Dixon dove into what was needed to not just develop faster and more explosive athletes, but which types of preparation would best equip his football players for the demands of the sport. In a game of collisions, can you manage that impact—that sudden and uncertain force—without give?

Dixon shared demos of “plate catches” learned from Dan Fichter, with players catching a falling bumper plate to learn how to manage gravity and load without folding; he shared altitude drops into different stances, preparing athletes for those game-defining moments of contact.

Video 4. “They have a 405lb squat but they can’t get out of their football stance”—Brad Dixon on athletes who can’t deal with slack in a system.

Video 5. Drops and catches to prepare the upper and lower body for game-relevant contact.

Early on in his Day 2 presentation, Spellman asked that very question—does our preparation equip us for game-defining moments? The unrelenting consequence of scaling up the pyramid towards wisdom is that instead of yes/no absolutes, questions tend to lead to follow-up questions and the next shifting unknown.

Does speed help us win games? Good question. What, then, is speed? Good question.

Video 6. Les Spellman on how he has come to redefine speed as it relates to team sports and the game-defining moment of creating separation and space.

Creating separation, closing space, attacking a gap…where do the first bricks in those foundations come from? Preparing for the chaos of sport does not mean to coach chaotically.

With upwards of 1200 student-athletes coming through his high school program, Adam Vogel broke down decision-tree modeling and the tiers, phases, and systems he has in place to develop stronger, faster, more explosive, and more resilient kids who participate in school and after school, in-season and out-of-season, across an entire range of sports and developmental levels, with total numbers that could create a sense of drowning in overwhelm.

Within all of the structures and systems Vogel uses to give shape to what could otherwise be a chaotic influx of student-athletes, he still locates opportunities to individualize where he can by identifying the assets he has and working with them. That, and refusing to stay rooted in anything that’s not working.

“Find people that make you think differently,” Vogel advises.

Question #3. What Happens When the Roots of Your Coaching Tree Tangle with the Half-Life of Knowledge?

The Elmhurst campus wasn’t the lone bastion of tradition at the conference. Now over a dozen years in—boasting its largest ever in-person audience—TFC too has become a tradition, with recurring norms and self-referential cycles. Multiple speakers posted slides referring the “FTC Endless Feedback Loop”—these loops, these patterns, these recursions create stability in complex systems.

Past attendees have become current speakers, delivering presentations that hinge on their own applications of TFC learnings; meanwhile, TFC’s original rebel talents quote and confirm each other’s work in ways that are now more an act of homage than revolution.

During one break between presentations, Tony Holler talked about how the next generation of Feed The Cats track coaches are better than he was, in no small part because they were early adopters and didn’t waste any steps slogging through the same years of old-school tradition.

Speed can be an organizing principle.

Video 7. The branches of Holler’s coaching and family trees intertwine, with his sons Alec and Quinn presenting on coaching hurdle technique and training key technical skills for the 4x100m relay including lane ownership and the Bang Step.

Oh, the kids these days.

Spellman touched a common nerve in his Day 2 presentation, getting nods of affirmation in-person and across social media when he talked about deciding to pause his internship program because all the younger coaches who applied came in so sure they knew everything already.

Video 8. “You go from high confidence early on…then get smacked in the mouth.”

You go to where you’re strong.

By voicing that common brush with personifications of the Dunning-Krueger effect, Spellman also unintentionally drew the lines of a new old-guard—those rebel talents now tasked with the challenge of shepherding in the next generation of coaches.

Closed systems collapse in on themselves—so, how do you branch out?

Dan Casey emphasized that well-beyond Bill Walsh’s innovations with the West Coast Offense and personal accolades as a coach, his greatest legacy could be found in the fulness of his coaching tree and the manner in which he devoted himself to helping his coordinators and assistants thrive and achieve greater success outside his program.

Video 9. Casey reflects on his personal evolution in terms of communicating with his assistants: “I thought I was holding everyone to a high standard, but what I was really doing was I was starting to get into a dangerous zone of criticizing people in almost a personal way.”

These coaching trees are filled with believers, and Spellman pointed out how our biases dictate the content of what we learn: “Once you develop a belief, you find what supports it.”

First—Orientation. You go to where you’re strong.

There is, however, a pivot point—Spellman discussed “the Half-Life of Knowledge,” asking “how long does it take for 50% of something to be proven untrue?” That tipping point, where what once appeared stable instead collapses under its weight.

“Respect the past without clinging to it,” Casey said, while being forthright about how he can look back at things he published with high confidence 7-8 years ago…but which he now has the wisdom to recognize as being entirely wrong.

What will be the half-life of the knowledge shared in Chicago? Chris Korfist admitted to committing FTC heresy with his prioritization of acceleration over max velocity, Spellman focused on game speed over pure linear mph, and the next branches of the TFC coaching tree will question, adapt, and in time reject some of what was once accepted as true.

Before that inevitable disruption, Tyler Germain closed out TFC 2024 with a presentation rooted in what he’d initially learned by attending TFC in 2019, prior to taking his first head coaching position. With Tony Holler nodding support from the front row, mentor and student, Germain touched on the essential source of community among track coaches: “There’s no defense in track and field. My success is not dependent on your failure.”

With @pntrack nodding support, mentor and student, @TrackCoachTG touched on the essential source of community among track coaches: *There’s no defense in track and field. My success is not dependent on your failure.* Share on X

Video 10. “It was driving me crazy, but I didn’t really know why until I met Tony and I was like, oh I get it now, this is why kids don’t want to come out for track.”

That unguardedness characterized Germain’s presentation—and the broader sense of community among TFC participants. Germain’s distillation of the FTC Endless Feedback Loop is to “keep training fun, relevant, and brief” and build momentum by prioritizing speed. Doing so, in just a handful of years, he has doubled the size of his school’s track program from ~70 to over 140 athletes (and knocked off a perennial state champion in the process).

Speed can be an organizing principle.

From a clinic in Chicago in 2019, five years later the Butterfly Effect is that a high school track program in Michigan has doubled in size. Unpredictable. Come 2029? “Chaos” was defined by Edward Lorenz as when the present determines the future, but the approximate present does not approximately determine the future. The future, then, will be determined by the management of that uncertainty.

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Thunder cracked as we reached the summit of Longs Peak. After the grueling 7-mile ascent, with its 5,100-foot elevation gain, we arrived just as the daily storm rolled in. No matter the season, storms are a constant threat in the Rocky Mountains and this July day was no exception. Anyone familiar with mountainous terrain understands that the summit during a thunderstorm is the last place you want to be—the mountains teach harsh lessons about properly timing your ascent and peak. Whether we started too late or maintained too slow a pace became irrelevant: we had peaked at the wrong time.

I have always been in the mountains. Born in Greeley, Colorado—as my Dad was finishing his doctorate at the University of Northern Colorado—I’ve kept a connection to those high peaks that runs deep. Despite years of climbing experience, and working as a climbing guide in college, I had never attempted a “14er”: one of Colorado’s legendary peaks towering above 14,000 feet.

Reflecting on this ascent got me thinking about how, as coaches, we must be strategic and pragmatic with our seasonal objectives in order to not top out too soon. Our season’s structure should align with our ultimate goal. Like mountaineers planning their summit attempt, timing becomes everything, whether that goal is advancing from regionals or achieving victory at the state or national level. Whatever that goal, a common phrase in the outdoor industry can be applied to coaching as well: “Proper prior planning prevents (p*ss) poor performance.”

It’s our responsibility to plan an effective and safe top-out when it matters most.

Like mountaineers planning their summit attempt, timing becomes everything, whether that goal is advancing from regionals or achieving victory at the state or national level, says @DillonMartinez. Share on X

The challenge of timing athletes’ peak performance can appear daunting. However, both research and the experience of elite coaches offer valuable guidance. Studies demonstrate that a properly executed taper can enhance competition performance by approximately 3%, with improvements ranging from 0.5% to 6.0% (Majika, 2012; Meur et al., 2012; Bosquet et al., 2007). Just as a mistimed summit attempt leaves climbers exposed to danger, an improperly planned competitive peak leaves athletes vulnerable to underperformance when results matter most.

Understanding the Taper

Athletes’ performance potential balances between fitness and fatigue. Throughout the season, both elements increase, but fatigue often masks the true fitness, strength, and speed gains accumulated during training. A proper taper reduces fatigue while maintaining, or even increasing, these performance aspects; this, then, allows athletes to access their full adaptive potential when it matters most.

A proper taper reduces fatigue while maintaining, or even increasing, these performance aspects; this, then, allows athletes to access their full adaptive potential when it matters most, says @DillonMartinez. Share on X

Recent research examining elite sprint coaches’ technical practices reveals that successful tapering transcends simple volume reduction; it requires systematic progression toward competition-specific intensity (Agudo-Ortega et al., 2024). Agudo-Ortega et al. (2024) surveyed numerous professional track coaches who all had experience working with Olympic-level sprinters. Of the hundreds of research articles I have reviewed while working on my doctorate (which focuses on speed coaching), this work by Agudo-Ortega et al. has been one of the most thought-provoking—I highly recommend taking the time to read it.

Upon review of the data, the researchers discovered that all the coaches who participated in the study implemented some form of tapering phase into their competitive season, though their approaches varied in duration and structure. To get a better understanding of these differences, lets first look at some basics of the taper.

The Physiology of Fatigue: Why Tapering Matters

Understanding fatigue’s multifaceted impact on athletic performance illuminates why proper tapering proves essential. Taylor et al., (2016) produced a foundational article that outlines the effects that fatigue, in its many forms, imparts on the muscles. Fatigue manifests through several distinct mechanisms, each significantly affecting performance:

1. Neuromuscular fatigue—at the neuromuscular level, fatigue diminishes motor unit recruitment and reduces power output, typically requiring 24-72 hours for full recovery.
2. Metabolic fatigue depletes energy stores and compromises energy systems, necessitating 12-48 hours of recovery.
3. Structural fatigue, characterized by micro-damage to muscle fibers, can take 48-96 hours to resolve.
4. Central nervous system fatigue and hormonal imbalances, perhaps most significantly, can require 72-120 hours for complete recovery.

Athletic performance deteriorates under fatigue through several key mechanisms. A decline in neural efficiency presents as a primary concern. Research indicates that athletes who experience central nervous system fatigue exhibit a decrease in the rate of force development, reduced motor unit synchronization, and diminished neural drive (Tornero-Aguilera et al., 2022; Taylor et al., 2016). These deficits result in slower explosive movements, less coordinated actions, and decreased maximum force production—the specific qualities that are crucial for athletes to perform at their best.

Research indicates that athletes who experience central nervous system fatigue exhibit a decrease in the rate of force development, reduced motor unit synchronization, and diminished neural drive. Share on X

A compromised metabolic system further compounds these issues. The seminal piece by Sahlin (1992), does a lot to explain how metabolic fatigue impacts our athletes. Sahlin points out that training-induced fatigue affects multiple energy systems, with phosphocreatine stores showing depletion, glycogen reduction, and compromised aerobic efficiency. These deficits directly impact immediate energy availability, sustained power output, and recovery capacity between efforts.

The Art and Science of Training Phases

Now that we understand how fatigue occurs and its impact on athletes, we can begin to strategically plan our training phases. Just as a composer creates a symphony through carefully designed movements, each adding complexity and depth to the piece, elite coaches develop their training programs in structured phases that work in concert with one another. Their approach reflects the natural progression of athletic development, moving from fundamental strength to explosive power, and ultimately to performance tailored for competition. But the original motif of the piece, to a well-trained ear, will be able to be heard throughout each movement.

Movement One: Starting with the Base (the trailhead)

Tackling Longs Peak with my brother-in-law and a friend, we started well before the sun was up. The general idea of starting the hike so early was to ensure ample time to climb, hang out at the summit, then start the trek back before the afternoon storms came in. With that thought in mind, we took our first steps on trail at 3am—we had a plan and were able to start exactly when we’d hoped, with clear skies and no one else around. The first few hours were easy going—the incline was not yet severe and the altitude hadn’t started to get the best of us…

Much like the initial portion of that hike, the start of my track season is almost painfully gradual. For my high school sprinters, the first two weeks of the season are extremely low volume. In fact, we don’t even have practice on Tuesday or Thursday for the first two or three weeks of the season. This is because I do not view my track athletes as only track athletes.

Last year (2023), both the boys’ and the girls’ basketball teams played in the state championship game, then athletes from those teams reported to track practice the following Monday. If I planned my track season in a vacuum, my athletes would never recover from the long basketball season, let alone the taxing effect that sprinting has on the central nervous system. Our athletes are not ours alone: we need to consider their entire year when we plan our season rather than seeing our season as the macrocycle. Below is an example of my first three weeks of the track season. In a previous article, I explained how I use time under tension (TUT) to plan out my entire season (for a refresher, you can find that piece here).

Our athletes are not ours alone: we need to consider their entire year when we plan our season rather than seeing our season as the macrocycle, says @DillonMartinez. Share on X

Notice how we don’t go from practicing three days a week right to five days a week. We start with three, then four, then five. This ensures adequate time for the body to adjust to the novel stimulus of the new season before we hit it hard starting on Week 4 (although hard for us is subjective).

I don’t go about the base phase in this manner because I am a wizard and thought of this all on my own—this is simply what the research has shown as best practice. Other examples of some methods that lend themselves nicely to the base phase as identified by the literature are:

• Tempo runs of 200m or so at 60-70% of max speed that focus on perfect technique with 2 minutes of rest (as identified by 85% of coaches in the Agudo-Ortega study).
• Hill runs, with athletes performing eight to ten 60m ascents at 70% effort, naturally enforcing proper mechanics while building strength and endurance.
• Whole sessions focusing on technical progression and movement pattern development that will prove crucial in later phases (stay tuned for a dissertation coming out in May focusing on how successful speed coaches teach sprinting as a specialized skill).

Movement Two: Crafting Power and Precision (the Push Above the Trees)

As dawn broke and we emerged from Goblin’s Forest, the real work of our hike began. The well-maintained trail gave way to increasingly rocky terrain, and the protective canopy of trees disappeared, leaving us exposed to the elements. This transition marked our first serious test—a steep series of switchbacks that demanded more from our legs and lungs as we pushed toward Chasm Junction. The thin air above 11,000 feet forced a new awareness of our breathing and movement efficiency. Gone was the gentle warm-up of the forest trail; now each step required more precise placement and greater energy expenditure.

This section of the climb mirrors the transition my sprinters face as they move from their base phase into more demanding training. Just as the mountain demands more from climbers above the tree line, this phase asks athletes to step out of their comfort zone and face new challenges. The protective “cover” of basic conditioning gives way to more specialized work, and just like those early morning switchbacks, each training session now requires greater precision and intensity.

As athletes master the fundamentals outlined in the first phase, my high school sprinters progress to more specific training strategies that will elicit a more profound response. The focus shifts from base strength, technique, and low-volume exposure to explosive power production. This is a transformation that requires both precision and patience on the part of the coach and the athletes.

The week’s structure maintains its rhythm, but changes its tune. We are now at 5 days a week. Speed endurance work is going to be introduced for the first time of the season, and speed work is going to be stretched out ever so slightly. Instead of 10m flys, we will do 15m flys. Instead of 20m pushes out of blocks, we will run two 40-yard dashes.

As stated, speed endurance work intensifies during this phase. Because the athlete’s body has built up some familiarity with the new stimulus, more volume can be added safely. This is in line with what every elite coach in the Aguado study emphasizes as important during this phase of the training cycle.

Movement Three: Adding a Gear (The Boulder Field)

After 5.5 miles and 3,300 feet of elevation gain in the hike, we arrived at the Boulder Field. This iconic section of Longs Peak offers a deceptive reprieve; while the elevation gain eases, each step requires deliberate focus as you navigate the maze of car-sized rocks. A single misplaced foot could end your summit bid, yet there’s a psychological boost in reaching this milestone. The hard push above the tree line is behind you, but the technical challenges of the Keyhole Route still lie ahead.

This phase mirrors the first taper in our sprinting program, where we begin to capitalize on the previous weeks’ work. Just as hikers must balance their desire to move quickly through the Boulder Field with the need for precise foot placement, we now shift our training focus from volume to quality. Meet schedules become a crucial consideration, requiring us to adjust our training stimulus accordingly. Our speed endurance work transforms into three technique-focused “shakeouts” of 150m at a controlled 90% pace. This represents our first significant volume taper—dropping to 45 seconds of Time Under Tension (TUT), a 56% reduction from the previous week. The taper continues progressively, reaching 75% in week 7 and 93% in weeks 8 and 9.

Movement Four: The Final Push (Keyhole to Summit)

After the Boulder Field comes the most technically demanding section of the climb—the infamous Keyhole formation. Passing through this distinctive notch in the rock marks the point of no return. The relatively straightforward hiking ends, and true mountaineering begins. Like our transition into championship season, each section beyond the Keyhole demands perfect execution under increasing pressure.

The Narrows comes first: a ledge traverse where focus is paramount. Hikers must move efficiently while maintaining absolute precision, much like our athletes during the reload phase of weeks 10-11. Here, we dramatically reduce volume to just 21% of our peak week, but maintain laser-sharp technical execution through short, crisp sessions like our 20m flys and precise relay handoffs. Like traversing the Narrows, there’s no wasted movement—every step must have a purpose.

Then comes the Trough—a steep gully of loose rock that tests resolve. This mirrors our regional and sectional weeks (week 12), where we further reduce training load to just 5 seconds of Time Under Tension. Just as climbers must carefully pick their line up the Trough, we strategically decrease volume while maintaining enough intensity to keep our athletes sharp. A misstep in either environment could prove costly.

Finally, there’s the Homestretch—the last steep pitch to the summit. Like our state meet week (week 13), where we cut to just 3.5 seconds of TUT (a 92% taper from peak), this final section demands everything you have left while requiring perfect technical execution. Just as a climber must execute precise movements on the exposed granite slabs despite fatigue and elevation, our athletes must perform at their absolute best when it matters most.

Just as a climber must execute precise movements on the exposed granite slabs despite fatigue and elevation, our athletes must perform at their absolute best when it matters most. Share on X

The parallel continues to timing—summit the peak too late, and afternoon storms threaten success. Peak your athletes too early, and months of preparation may fall short of their potential. But when timed right—when you hit the summit under clear skies, or when your athletes step onto the track at the state meet fresh and fast—all the calculated preparation pays off.

Adapting Principles to Specific Sports

But what about other sports? While the fundamental principles of tapering remain constant, their application must be as unique as the sport itself.

Football: The Season-Long Summit

Football presents a unique challenge in performance peaking. Imagine climbing not one mountain, but a range of peaks that stretches across an entire season. The goal isn’t simply to reach one summit, but to maintain elevation while preparing for the highest peaks during playoff season.

Last winter, Tom Lee, the head football coach at Aquinas High School (State Champs in 2021, 2022, and 2023), was helping me run off-season speed work with a mix of football, volleyball, basketball, baseball, and track kids. I asked him how he prevented burnout throughout the long season, to which he smiled and said: “People wouldn’t believe how little we practice.”

This concept of minimizing practice time while maximizing effectiveness has fascinating applications in football. Consider a system that begins with focused 90-minute practices in the preseason, built around just three core elements:

• Positional skills
• Team execution
• Special teams

As the regular season progresses, practice time could drop to 60 minutes, with one day per week dedicated entirely to film study and recovery. The weight room focus shifts from general strength to purely explosive movements with light weight. When playoffs arrive, this minimalist approach tightens further—45-minute practices that eliminate everything but essential game-speed reps, explosive lifting sessions early in the week, and increased recovery time. This strategic reduction in volume allows players to maintain peak power output when it matters most, while the maintained intensity of shorter sessions keeps skills sharp. The keys to this approach aren’t revolutionary methods, but rather the disciplined removal of non-essential work; understanding that in a violent sport like football, less can truly be more when that “less” is precisely what the athletes need to succeed.

Basketball: The Tournament Gauntlet

Like a climber transitioning from the relative stability of the Boulder Field to the exposed Keyhole Route, basketball teams must navigate their own technical crux during tournament season. The physical demands shift dramatically, from managing regular season games with recovery days between, to potentially playing three or four high-stakes games in rapid succession. Like we had to carefully manage our energy through each challenging section of the Keyhole Route, basketball coaches must orchestrate their team’s energy expenditure with precision, knowing that each game could require maximum output.

This tournament gauntlet demands a unique tapering approach, one that differs significantly from our track model or football’s season-long crescendo. Think of it as preparing for multiple summit attempts in quick succession, each requiring peak performance. Recent research suggests that successful basketball programs often implement what I call a ‘stepped taper’: reducing practice intensity by 40% two weeks out, then another 30% the week of tournaments, while maintaining short, explosive sessions that mirror game intensity. These sessions typically last no more than 45 minutes and focus entirely on tactical execution and shooting rhythm, like a climber rehearsing crucial moves before a difficult pitch—every movement must serve a specific purpose.

Back to the Track

As I extensively outlined above in my program scheduling, track and field represents perhaps the purest application of tapering principles, where success or failure becomes immediately measurable in hundredths of seconds or fractions of inches. Agudo-Ortega at al., (2024) point out that elite sprint coaches have developed remarkably consistent patterns in their approach to peaking, though their specific methods show interesting variations.

The foundation of their success lies in technical preparation. Every single elite coach in the study (Agudo-Ortega et al., 2024) emphasizes technique work before sprint sessions, treating it not as a mere warm-up, but as deliberate technical preparation. They progress through a careful sequence: muscle activation, mobility work, technical drills, plyometric preparation, and finally progressive sprint build-ups.

As Agudo-Ortega et al. (2024) uncovered, the duration of the taper itself shows fascinating variation among elite coaches. Some prefer a 15-day taper (35.7%), others opt for 10 days (21.4%), while another group extends the taper to 30 days (21.4%). I used 20 total days of taper in the program outlined above. This variation underscores a crucial point: the optimal taper length must be individualized based on event specifics, training history, recovery capacity, and the competition schedule.

The optimal taper length must be individualized based on event specifics, training history, recovery capacity, and the competition schedule, says @DillonMartinez. Share on X

Monitoring and Adjustment: The Art of Listening

Similar to how an experienced mountaineer reads the mountain’s subtle signs—such as the changing wind patterns, the feel of the rock, and the shifting weather—successful coaches must develop an acute sensitivity to their athletes’ readiness. Think of it as creating your own weather station at base camp—the objective data (such as heart rate variability, jump testing results, and velocity tracking) are your barometer readings and wind speeds. Equally crucial are the subjective measures—your athletes’ mood, movement quality, and perceived readiness, these are like those subtle environmental cues that experienced climbers interpret instinctively.

The mountain teaches us that conditions can change rapidly and require immediate adjustments; similarly, the taper period demands constant vigilance and readiness to adapt. When I watch my sprinters during their final preparation phase, I’m not just looking at stopwatch readings or counting repetitions, I’m listening for the rhythm of their footfalls, watching the crispness of their movements, sensing whether they’re hitting their crescendo at the right moment.

When I watch my sprinters during their final preparation phase, I'm not just looking at stopwatch readings or counting reps, I'm listening for the rhythm of their footfalls, watching the crispness of their movements. Share on X

As a conductor fine-tunes each section of the orchestra before the performance, we must listen not just to the individual instruments, but to how they harmonize together. This artistic element of coaching, this ability to read and respond to both data and intuition, often makes the difference between a successful peak and a missed opportunity.

Real World Example

In my previous article, outlining my plan for the 2024 Wisconsin Track season, I laid out my ideas on prioritizing speed and my method of using time under tension to plan out my season’s workouts. I briefly mentioned the taper aspect of my plan, but didn’t spend nearly the amount of time on it as I did here. The examples provided were my exact 2024 track season plan.

How did it go?

To put it simply, the plan worked. The fastest 10m fly times of the season (both average and individually) were recorded on our final day of practice before we ran at the state meet. We then went on to run our best races and times of the year when it mattered the most. As a coach, that is all that I could hope for.

The Final Descent

That day on Longs Peak, we were forced to make a hasty retreat from the summit as lightning crackled around us. The descent was treacherous—every step calculated, every movement precise, despite our urgency to escape the incoming storm. Yet even in that moment of intensity, there was a lesson: sometimes our greatest achievements come with imperfect timing, teaching us to be even more precise in our future planning.

Just as mountaineers learn from each summit attempt, coaches evolve through each season. The science is clear: A well-executed taper can unlock performance improvements of up to 6% (Majika, 2012), but achieving this requires both art and science. Whether you’re coaching football players through a grueling season, preparing basketball teams for tournament gauntlets, or fine-tuning track athletes for championship performances, the principles remain consistent: systematically reduce volume while maintaining intensity, monitor both objective and subjective markers of readiness, and individualize your approach based on your athletes’ needs and responses. The success of my 2024 track season wasn’t just about the training plan, it was about timing our summit attempt perfectly.

Like that successful summit attempt, peaking athletes require careful planning and precise execution. The mountain showed that it is not enough to simply reach the top, you must get back down safely. In athletics, this means understanding that peak performance is not a single moment, but a window we need to sustain through championships.

References

Agudo-Ortega, A., Salinero, J., Sandbakk, Ø., De La Cruz, V., & González-Rave, J. (2024). Training practices used by elite sprint coaches. International Journal of Performance Analysis in Sport, 1–16.

Bosquet, L., Montpetit, J., Arvisais, D., & Mujika, I. (2007). Effects of tapering on performance. Medicine & Science in Sports & Exercise, 39(8), 1358–1365.

Meur, Y., Hausswirth, C., Mujika, I. (2012). Tapering for Competition: a review. Science & Sport. 27 (2), 77-87.

Mujika, I. (2012). Endurance Training – Science and Practice (2^nd Edition). Physiology and Training.

Taylor, L., Amann M., Duchateau, J., Meeusen, R., Rice, C. (2016). Neural Contributions to Muscle Fatigue: From the Brain to the Muscle and Back Again. Medicine and Science in Sports and Exercise, 48(11), 2294-2306

Tornero-Aguilera, J., Jimenez-Morcillo, J., Rubio-Zarapuz, A., & Clemente-Suárez, V. (2022). Central and peripheral fatigue in physical exercise explained: A narrative review. International Journal of Environmental Research and Public Health, 19(7), 3909.

Sahlin, K. (1992). Metabolic factors in fatigue1. Sports Medicine, 13(2), 99–107.

Achilles ruptures are one of the most devastating and compromising soft tissue injuries that an athlete can sustain. These often require extensive rehabilitation and a difficult return to play (RTP) process that can take several years to fully restore. Rachel Dincoff is an elite discus thrower who is currently training for the 2028 Los Angeles Olympic games—following her All-American career at Auburn University, Rachel has competed at the highest levels of her sport, including the 2020 Tokyo games.

While training for her spot in the 2024 Paris Olympics, she sustained an Achilles rupture in training which derailed her goals for the Paris games. Moreover, due to several complications with her injury, she would go on to have three separate procedures in an effort to repair her Achilles. Safe to say, it’s been no easy path.

Initial Intake: Subjective Understanding, Objective Knowing

I had the privilege of being introduced to Rachel about 9 months after her last surgery. At this point she had regained most basic functions and was relatively pain free, but there was still quite a bit of ground to cover. Between myself and a handful of other individuals, Rachel had assembled a great team in place to attack her recovery from all angles.

My role in the team was developed around providing hybrid applications of soft tissue therapy and restorative strength training applications—our initial goals were to improve the local tissue quality and circulation, restore proprioceptive acuity, and improve isolated strength, capacity, and function.

This hybrid role of soft tissue therapy and strength and conditioning has provided me with a wide skillset for working with injured athletes. While this versatility has been widely beneficial for me, it can also create some interesting challenges in programming. In addition to my role within the team in place, I determine my work priorities based on criteria and information received during our initial intake process.

My athlete evaluation and assessment process utilizes an array of inputs that I collectively look at as gathering “a subjective understanding, with an objective knowing.” In other words, I want to understand the athlete for who they are and what got them to where they are, but also know what their physical capabilities are and where those capabilities are in relation to where they need or want to be. The subjective understanding is gathered mostly from my athlete intake (interview), which allows me to get to know the human as much as the athlete. Additional subjective inputs include movement evaluation, tissue quality, and reported pain levels.

My athlete evaluation and assessment process utilizes an array of inputs that I collectively look at as gathering ‘a subjective understanding, with an objective knowing,’ says @danny_ruderock. Share on X

The objective criteria, which is predominantly collected through Hawkin Dynamics force plate diagnostics, provides me with clear confirmation on where the athlete is physically, and therefore helps to guide and confirm decision making and planning.

Local Strategies & Global Re-Integration: Force Follows Stiffness

For injured athletes, I organize my training approach broadly by viewing it as working from isolated to integrated. With significant injuries such as Rachel’s, we need to have a direct and local application for improving the injured site. For me, this is where the manual therapy and soft tissue applications have become tremendously valuable. With the local strategies, we want to consider these being primarily focused around improving local sensorimotor function (nociceptive downregulation, proprioceptive acuity), improving local circulation and fluid dynamics, and addressing structural items such as scar tissue formation and trigger point formations.

For injured athletes, I organize my training approach broadly by viewing it as working from isolated to integrated, says @danny_ruderock. Share on X

While these may be things that contemporary strength coaches scoff at, it’s important to recognize the significance of addressing the tissue and adjacent qualities. For instance, disproportionate scar tissue formation can promote a mechanical phenomenon known as stress shielding. Stress shielding, which Dr. Keith Baar has spoken about in great length, is when a stiffer material resists applied loads to protect surrounding tissues from excessive force. A good heuristic for understanding this is thinking about it as “force follows stiffness.” When there is incompatibility across local tissues—for instance the medial and lateral aspects of the Achilles tendon—we will get disproportionate loading across those fibers. This can reinforce pain sites, compensation patterns, and ultimately result in overloading certain areas while concurrently underloading other tissues.

But repairing the isolated site isn’t the complete solution, as we then need to consider how the injured area is re-integrating back to the body. This is where the global strategies are applied, which for all intents and purposes, are developed from conventional strength and conditioning principles. While I find tremendous value in the local strategies and soft tissue applications, we cannot ignore the fact that all major adaptations are going to be found in high force loading and high velocity movements.  That is to say, we utilize the soft tissue applications primarily for the sake of creating an optimal window for loading, but then we follow it with just that: apply high force loading.

While I find tremendous value in the local strategies and soft tissue applications, we cannot ignore the fact that all major adaptations are going to be found in high force loading and high velocity movements, says @danny_ruderock. Share on X

In addition to high force and high velocity movements, these global strategies will also speak to the fascial-based concepts I’ve ascribed to over the years. In a simple sense, this is how I view “re-integrating” the injured area back to the body. The soft tissue work is important, high force and high velocity loading are essential, but if we never re-connect the anatomy, we are going to leave a lot on the table.

The heuristic here is to “load patterns,” which is a concept I’ve adopted from Stu McMillan and ALTIS. A quick background on this if you’re unfamiliar with this model, our shapes are the primary positions we observe in sport and patterns are “the connection of shapes in space and time.” The signatures component, which I’ve added, is the individual or unique expression of patterns, typically with regard to injury. So, from this lens of shapes, patterns, and signatures, loading patterns is akin to fascial-based loading, which in my belief is extremely important and often overlooked in RTP models.

To see more on how we approached Rachel’s situation, including her movement breakdown, our programming, and force plate diagnostics, be sure to check out the latest module for the SimpliFaster RTP Case Study Series here!

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

What does the restorative strength training process look like for an Olympic athlete in the midst of return to play from a career-threatening injury?

In this case study module, Coach Danny Foley takes us inside his role in that effort as he works with elite discus thrower Rachel Dincoff. After competing in the 2020 Tokyo Olympics, Dincoff suffered an Achilles rupture while training for the 2024 Paris games that required a trio of surgical procedures.

For Foley, the process begins with what he terms subjective understanding with objective knowing. “What I mean by that,” Foley says, “Is we need to equally understand the athlete for who they are and the human side of who they are as well as having our objective criteria for decision making and programing.”

The subjective side involves conversation, soft-tissue work, feedback, keen observation, and other coaching considerations. Supporting the “objective knowing,” Foley integrates performance data from Hawkin Dynamics force plates as a key tool to support or confirm decision-making.

Watch the full webinar module below.

Video 1. Coach Danny Foley shares a case study of his restorative strength training process with Olympic discus thrower Rachel Dincoff.

We need to equally understand the athlete for who they are and the human side of who they are as well as having our objective criteria for decision making and programing,’ says @danny_ruderock. Share on X

If you missed the first module, our RTP Case Study series began with “Return to Play Case Study Module 1: High Ankle Sprain for Football.” Each installment can be watched independently, and that debut episode covered KPIs, a training overview, and the implementation of force plate data into the RTP model for a D1 defensive end recovering from a high ankle sprain.

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

In a field where high energy and extroverted traits often come with the territory, being an introverted trainer can sometimes feel like an uphill battle. But, through my experience, I’ve discovered that embracing my introversion and using it as a unique strength has not just been empowering, but essential to creating authentic, lasting connections with clients.

If you’re an introverted trainer navigating a profession that demands a lot of energy, here are some lessons I’ve learned that can help you build a fulfilling career while staying true to yourself.

If you’re an introverted trainer, remember that your introversion is not a barrier but a powerful strength that can set you apart and bring genuine value to the clients you serve, says @trayner_dave. Share on X

Embrace Authenticity

One of the first things I learned as a trainer was that authenticity is my biggest asset. Early on, I felt pressured to act more extroverted, thinking that it would attract clients and boost energy in sessions. But every time I tried to hype myself up, it felt forced and exhausting. I remember once attempting to lead a warm-up with high-energy shouts and exaggerated gestures, hoping it would create excitement. Instead, it felt like I was playing a role, and I could sense my own discomfort growing with each forced cheer. Eventually, I realized that my clients didn’t need me to bring over-the-top energy—they needed me to bring myself.

My grounded, calm presence became something they could rely on, and staying true to my personality built a foundation of trust and comfort. Clients are much more responsive when they feel they’re connecting with a real person rather than a persona. Authenticity not only enhances your relationships, but it also sets a powerful example of self-acceptance, inspiring clients to embrace their own strengths and quirks.

Introverted clients often feel more comfortable with a trainer who doesn’t overwhelm them with constant chatter or excessive energy, says @trayner_dave. Share on X

Own Your Introversion

Introversion is often seen as a barrier in high-energy fields like personal training, but it’s really just a different set of strengths. Interestingly, many of my clients are introverts too, and that common ground helps us build a bond that goes beyond the typical trainer-client dynamic. They value my ability to listen and understand where they’re coming from. Introverted clients often feel more comfortable with a trainer who doesn’t overwhelm them with constant chatter or excessive energy. I’ve found that being more reserved actually helps me create a relatable, approachable environment that draws people in naturally.

If you’re an introverted trainer navigating a profession that demands a lot of energy, here are some lessons I’ve learned to help build a fulfilling career while staying true to yourself, says @trayner_dave. Share on X

For example, I had a client who was initially nervous about starting training. She confided that she’d tried other gyms but felt too intimidated by the energy. Working with me allowed her to feel safe and comfortable. That experience reaffirmed to me that introversion isn’t a limitation; it’s a valuable asset that many clients appreciate.

Leverage Your Strengths

If you’re like me, you might feel out of place marketing your services through traditional methods like handing out business cards or striking up conversations in public. Instead, I focus on areas where I excel naturally, like social media. Over the years, I’ve developed my social media skills and even earned a reputation as a bit of a “social media guru.”

By sharing my journey and training philosophy online, I attract clients who connect with my authentic approach before they even meet me. This online platform has allowed me to grow my business without the stress of pushing myself into uncomfortable, high-energy networking events. Finding the right channel for your marketing is key as an introvert, and digital platforms can be fantastic tools for that.

Invest in Self-Development

Self-development has been critical to my journey as an introverted trainer. Knowing that communication and leadership are essential skills, I’ve dedicated a lot of time to reading, learning, and applying knowledge in areas like business management, sales, and personal development. Improving my listening skills, in particular, has been a game-changer. One book that had a big impact on me was Quiet: The Power of Introverts in a World That Can’t Stop Talking by Susan Cain. It helped me understand the strengths of introversion and how to leverage them in my work. Books like this have guided my approach, allowing me to connect with clients more deeply and lead with authenticity.

Listening doesn’t just help me understand my clients’ needs; it also shows them that I genuinely care. Investing in these skills has strengthened my connections with clients and given me a level of confidence I didn’t have starting out. Continuous self-improvement helps you stay grounded in your strengths and expand your skill set without changing who you are at the core.

Network on Your Terms

Networking can be overwhelming, but as an introvert, I’ve learned to approach it in ways that feel comfortable to me. Instead of attending large events, I focus on smaller, one-on-one meetings. This approach allows me to form genuine connections without feeling drained.

I’ve also noticed that the connections I make this way are more meaningful and long-lasting, as we’re able to communicate openly and authentically. Rather than trying to force yourself into traditional networking situations, find the format that lets you connect authentically, whether that’s through coffee chats, virtual meetings, or even social media.

Stand Out in Your Own Way

As an introverted trainer, standing out doesn’t have to mean being the loudest in the room. One tactic that’s worked for me is incorporating humor into my personal style. I often wear shirts with funny fitness-related slogans like “Back & Body Hurts” or “Keeper of the Gains,” which tend to make clients laugh and help break the ice.

I remember one session where a client was feeling especially anxious, but my goofy shirt sparked a smile, and we ended up laughing about it throughout the workout. Small touches like this make a big difference in helping clients feel relaxed and ready to engage.

Start Lighthearted Conversations

Initiating conversation can be tough, especially in a training environment where clients may come in feeling nervous or unsure. I’ve found that light topics, like food or a playful icebreaker question, usually work wonders. Everyone loves sharing their favorite cheat meal, and it creates an easy, friendly atmosphere that helps clients open up. Once, I asked a client what their favorite post-workout meal was, and we ended up in a long, animated discussion about local restaurants. That small exchange turned into a bonding moment that carried over into more comfortable, productive training sessions.

As an introverted trainer, standing out doesn’t have to mean being the loudest in the room. One tactic that’s worked for me is incorporating humor into my personal style, says @trayner_dave. Share on X

This approach isn’t unique to training; other professions where you’re working with a “captive audience,” like barbers, dental assistants, and rideshare drivers, often rely on conversation to build rapport. A barber might start with, “Any big plans this weekend?” while a dental assistant might ask, “Any recent vacations?” These kinds of simple, relatable questions can go a long way in making people feel at ease.

For trainers, the takeaway is to keep it light and genuine—pick topics that encourage clients to share a little about themselves without feeling put on the spot. Avoid overly personal questions early on, and instead focus on universal interests, like food, hobbies, or local events. This approach helps build trust and comfort, setting the stage for stronger connections and better training sessions.

Bring Energy in Your Own Way

There’s a common misconception that introverts don’t bring energy—but that’s simply not true. We just channel it differently. Rather than adopting a high-energy, cheerleader vibe, I create excitement through activities that naturally build camaraderie, like team-building games or friendly competitions like spikeball and tug of war. These interactive elements keep clients engaged and motivated, allowing me to infuse fun into sessions without feeling pressured to be someone I’m not. Clients can sense my genuine enthusiasm, but in a way that’s true to my personality and strengths as an introvert.

Schedule Recharge Time

To perform at my best, I’ve learned to protect my energy by setting boundaries and creating space to recharge. After a full day of sessions, my social battery is often low, so I take time to rest, sometimes splitting shifts or scheduling breaks between clients.

This approach helps me stay refreshed and ready to give my full attention to each client. Burnout is a real risk in this field, so making time to recharge isn’t just a luxury—it’s essential.

Let Go of Overthinking

When I started out, I sometimes held back because I worried about how others would perceive me. But with time, I learned that missing opportunities due to fear of awkwardness or failure only holds you back. Real growth happens when you put yourself out there, even if it feels uncomfortable. Early in my career, I had to push past those fears and start somewhere. I now realize that it’s the small, sometimes awkward beginnings that lead to bigger things.

Embrace Discomfort and Gain Experience

Leading sessions and speaking in front of groups used to make me nervous, but the more I did it, the more natural it became. Now, these once-dreaded activities are simply part of my day-to-day routine. Repetition is key; no amount of theory can replace the value of hands-on experience. Each session, consultation, and even rejection has made me a better trainer, equipping me with the skills I need to succeed.

Clients are much more responsive when they feel they’re connecting with a real person rather than a persona, says @trayner_dave. Share on X

Through my journey, I’ve found that introversion isn’t something to be overcome, but rather a quality to be embraced and leveraged. By being true to myself, investing in skills that matter, and finding unique ways to connect with clients, I’ve built a fulfilling and successful career on my own terms. If you’re an introverted trainer, remember that your introversion is not a barrier but a powerful strength that can set you apart and bring genuine value to the clients you serve.

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

Speed is the tide that lifts all boats–fast teams win a lot of games. It is also the athletic quality that seems to be most difficult for most coaches to train. Lifting weights is easy, but training speed is not.

I have been the Director of S&C at Liberty Christian School for eight years. We are a fully integrated strength program that works with 200+ athletes across 15 different sports. Our athletics program is highly competitive and has seen championships in football, baseball, women’s basketball, wrestling, and volleyball over the course of my tenure.

Three years ago, our program invested in SHREDmill, opening the door for our athletes to engage in a new level of speed training that has radically transformed our athletics department.

The real value I have seen from SHREDmill has not been with our fastest players, but with our middle-of-the pack athletes, says @DNeill62. Share on X

Teach, Train, Track

Several factors limit a coach’s ability to improve speed with their athletes. The first and most challenging obstacle is teaching athletes the factors that impact their ability to run fast. Athletes cannot improve what they don’t understand. So, the first step in making your team faster is to translate what we look for in speed training to the players. This is where SHREDmill becomes a game changer.

Three years ago, our program invested in SHREDmill, opening the door for our athletes to engage in a new level of speed training that has radically transformed our athletics department, says @DNeill62. Share on X

SHREDmill is an incredible tool when it comes to teaching speed qualities for two major factors:

1. Athletes can see the mechanics you coach as they perform repetitions. Shin angles, body positions, and projections can be coached live as the athletes sprint. Add in a phone camera and you can easily dissect every step of a sprint.

2. SHREDmill’s gear system simplifies athletes’ understanding of the different phases of sprinting and how they need different mechanics and approaches to those phases. Gear 2 is all about pushing the ground away, knee separation, and producing more power. Gear 4 is vertical posture, lower body cycle mechanics, and smooth turnover. Gear 3 is the transition between the two.

This simple categorization means athletes get a quick understanding of how to get faster, which allows their training to be intentional and effective.

The second major factor that makes training speed difficult is the time cost for implementing speed sessions. In most programs, you have to choose between a speed session and a lifting session, which leaves most coaches under-dosing mechanical and functional speed work. SHREDmill allows you to implement training stimulus in every single lifting session so athletes can train more often.

Athletes cannot improve what they don’t understand. The first step in making your team faster is to translate what we look for in speed training to the players. This is where SHREDmill becomes a game changer, says @DNeill62. Share on X

Finally, SHREDmill puts numbers to your speed program so that athletes can accurately measure their improvements. Want to improve acceleration? Hit higher MPH in a shorter amount of time on Gear 2. Look at your chart, see where your steps slow down. Want to improve max velocity? Find higher MPH on Gear 4. Hold it longer. With sled sprints and band work, you never quite know if the athletes are genuinely improving or not. SHREDmill puts a number on every training session you work.

The Numbers

All of our timing data is laser timed. We use a Brower timing system with a smart start box. We started training with SHREDmill in fall of 2022. Our average 40 time across all sports prior to the 2022-2023 school year was 5.27. Our average number of athletes running a sub 5.0 40 was 29. We had an average of one sub 4.6 40 per year.

Since introducing the SHREDmill, our average 40 time has dropped to 5.20, our number of sub 5.0 40s is 49 and we have seven athletes running a sub 4.6 40 on the lasers. We also use Titan GPS units with our football team and have had the fastest Titan athlete in the nation four times this season (multiple players).

SHREDmill’s gear system simplifies athletes’ understanding of the different phases of sprinting and how they need different mechanics and approaches to those phases, says @DNeill62. Share on X

The real value I have seen from SHREDmill has not been with our fastest players, but with our middle-of-the pack athletes. I personally believe our fastest guys would still have elite speed no matter what training we do. The main difference I have seen in our program is how many “average” athletes have turned speed into a personal weapon. Before SHREDmill, we would have one to three athletes in the 21-22 mph range each year, and five to 10 in the 20 mph range. Now we see one to three guys in the 22 mph range, five to eight in the 21 mph range, and 10 to 15 running 20 mph. What used to be exceptional has now become the standard for our varsity skill positions.

Essentially, athletes who used to have the potential to run fast, but didn’t know how to use it, now have the tools to get closer to their genetic ceiling. This gives us a huge overall speed advantage across the board with our teams and the results speak for themselves.

A quick example: Our four fastest athletes ran the 4×1 last year and consistently ran between 40.3 and 40.8—Top Five in the country at one point during the season. We ran a home track meet against the other private schools in our district and our 4×1 team easily took first. The surprise, however, was who took second place: our backup 4×1 team, with a 43.16. Our 5 through 8 were able to beat most schools 1 through 4.

Put Speed Front and Center

All of this hinges around the transformation you can have when you make speed training a program priority. Before SHREDmill, our program had a low ceiling on how often and how well we could train speed qualities in athletes. Our training methods were limited, our data was limited, and due to the time cost, our training frequency was limited. What used to be “icing on the cake” has now become a centerpiece of training.

Athletes who used to have the potential to run fast, but didn’t know how to use it, now have the tools to get closer to their genetic ceiling, says @DNeill62. Share on X

We use SHREDmill during every lifting session, so our frequency of training has gone through the roof. The data our athletes see during sessions has let us quantify progress and give our athletes carrots to chase. And even our outdoor speed sessions are more effective, because the gear system has enhanced our athletes understanding of running shapes, power application direction, and limb mechanics.

I think every coach wants fast athletes. Every coach does their best to improve their team’s speed—but it can be incredibly challenging with limited resources and time. Finding a tool that has allowed us to make sprint training a central pillar in our weight room has been transformational for our guys, and I don’t plan on going back to the old ways any time soon.

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

Here in the United States, as soon as our babies are born, we pattern them for football, for basketball, for baseball, and for other multi-player team sports. Racks of baby clothes are filled with cute little onesies with big, bright lettering: “First Round Draft Pick,” “Mommy’s Favorite Shortstop,” and “Daddy’s Little Point Guard.”

What do we never see in those same racks? “I Only Run In Lane 4,” “Future Olympian,” or “I Can Throw More Than Tantrums“—all slogans with nods to Track and Field, or “Athletics,” the sport from which all other sports develop. For the throwing events, the lack of exposure for the younger kids—ages 12 and under—is senseless. Had we been as diligent to expose our younger kiddos to these events in the way we do with other sports, not only would we develop younger throwers, we’d develop more, and better, throws coaches.

Your job in rewarding the individual improvement, regardless of size, is so important. It may be the one thing that keeps the kids coming back to practice, says @ThrowSumthin. Share on X

Five Important Words: “Every Kid Has a Talent”

What do these “thrower babies” look like? Are they tall or short? Stocky or slim? Fast or not-fast? Note: I don’t particularly like using the word “slow” to describe a kid’s athletic ability because I believe their ultimate speed can be coached. The answers are an emphatic “YES”!

Throwing is for everybody of every size and every athletic ability. Even for kids who are diagnosed with disabilities—if they want to throw and are able to deliver the implement safely, our job is to coach them. If we use the USATF youth age groups, youth athletes are those aged 8 years and under up to age 18. But I got my “Patience of Job” badge from coaching ages 5 to 12. Learning to hold this age group’s attention for more than three minutes is award-worthy. I was forced to give short, digestible instructions, to be repetitive without getting frustrated, to be creative in giving explanations, and to quickly offer high praise for the slightest improvements.

The smallest movements can have the biggest impact; what seems to the young thrower like an unnoticeable change has the potential to put them in a better position to deliver the implement, says @ThrowSumthin. Share on X

Just a Coach Who Threw a Thing or Two…

Now, I will assume that if you’re reading this article, you have a general idea of the basic mechanics for each throwing event—or, at the very least, you know what the movements look like. And you may have figured that I know at least that much to even write the article in the first place.

But, to remove all assumptions—and to be as brief with my background as possible—I will give you this: I was a decent thrower in high school and college. I didn’t make it to the Olympics (nor did I give it a good try, to be honest…). But, I was blessed with good coaching at every level from people who saw me as more than a measurement. And it was that connection with those coaches that fueled my passion to share the throwing events with any kid who wanted to learn, regardless of their age.

Over the course of my fairly short coaching career (off and on since 1994…), I’ve coached nearly 60 athletes of all levels, from age 5 to post-collegiate. Some of the high school athletes I’ve coached have received scholarships to compete at the collegiate level, and some of the youth athletes have won consecutive national championships in their events. ALL of the kids I’ve coached have experienced an improvement in their events, and sometimes, that’s all they want and all I can ask for.

We won’t go into the specifics for teaching the fundamentals of each throw here, but there is so much quality content from coaching resource websites that it would take a beginner throws coach very little time to become proficient at coaching developmental throwers. What we can do is discuss how I teach the fundamental movements in a manner that is easy to understand, retain, and reproduce.

Safety and Respect for the Events

So, yeah, I tell all my athletes, regardless of age, that every implement in the throws was once a “weapon of war”…and, although there may be some truth to that, me describing it as a weapon and explaining to them how dangerous these “weapons” can be automatically assigns them responsibility in wielding them.

Throwing is for everybody of every size and every athletic ability. Even for kids diagnosed with disabilities—if they want to throw and are able to deliver the implement safely, our job is to coach them, says @ThrowSumthin. Share on X

Before they take one throw, they must understand that these implements are not toys, that there is ONLY ONE SAFE WAY to deliver the implement, and that learning to throw them sets them far apart from those who don’t throw. This classification of being “different” than others often increases their respect of and interest in the throwing events. It’s also a good diagnostic tool to find those who will likely take the training seriously.

Team…With a “Me” In It

Ah, the power of individual sports in a “team” environment—this was what first drew me into the events. You mean I get my OWN turn to show what I can do while everyone else watches (or doesn’t)? There’s no waiting to be put in the game, no worrying about making the travel squad, no issue with not getting the ball?

Instead, everyone gets a turn—at least three, to be exact. And for many, that’s quite empowering, regardless of the distance thrown. Most throwers, I’ve found, have a touch of introversion; so being able to compete as an individual fuels a deeper psychological need.

I was that kid—tall, athletic build, could move very well, but I had zero interest in traditional team sports. Yes, I was pigeonholed into playing center in basketball (which I absolutely despised, by the way…), and it didn’t take me long to find out that I would rather waste away on the couch than play another quarter on the court. It certainly didn’t help that I wasn’t all that good, either.

When parents bring their kids to me and I find that they have athletic backgrounds similar to mine, I know better than most that this initial meeting will set the tone for the trust exchange between this new throwing family and me. I tell them that my only expectations are that they stick with the program, trust the process, and focus on their individual kid’s improvements. To the kids, specifically, my only ask is that they have FUN learning something new.

Four Key Concepts

1. Moving in Different Planes

We run and walk mainly using movements and counter movements that help to propel us forward. And with nearly all sports, the objective in movement is to get from Point A to Point B as fast as possible and in a straight line. Well, throwing (with the exception of javelin, which some would consider a sprint-like event) is unlike any other sport.

Teaching young throwers about separation, body connection, and independent movement as early as possible and in ways they understand and can improve allows them to apply their interpretation of strength quickly and puts their performances on another level. They will surpass their peers and get lots of looks from other youth coaches, because they actually look like they know what they’re doing at an unbelievably young age.

2. Teaching Separation

Separation of the upper body from the lower body in a torqued or twisted position—in which the hips face one direction and the shoulders face the adjacent direction—is only easy for a contortionist. Young kids, however, twist and turn with their fun and silly dances all the time. They don’t have the joint and spine stiffness of us “plus-30” people, so getting them into the correct position is not hard at all. It just takes repetition.

Here’s how I teach it: I’ll ask a kid to stand with their arms stretched out to their sides as if they’re in the shape of a capital T: a fairly “normal” feeling position. Then I’ll ask them to jump and twist their hips in one direction while their T still faces the original direction. Besides a few cases of severe giggles, this move should cause no pain but will give them a sense of “stretch and twist” in their torsos. We’re not looking for perfection, we just want them to feel it…

3. Body Connection

What we do know is, no matter how hard a kid twists their hips away from the direction of the capital T, none of them will totally detach at the torso and have their legs run down the street and away from their bodies (fingers crossed). The point is to teach them that although their shoulders are twisted away from their hips, their bodies are still connected.

So, in that same twisted capital T, I have them bring the T around to meet the hips. They go from twisted to “normal.” And, congratulations by the way… you’ve just taught your athletes how to lead with the lower body.

4. Moving Parts Independently

Can you rub your belly and pat your head at the same time? You’d be surprised how many adults can’t come close to an acceptable presentation of this drill, but it’s one of the best activities to do to get kids’ brains processing independent movements. And now that you’ve taught the athlete to lead with the lower body by twisting the hips away from the capital T, teaching the independence of the hips for a longer position should be fairly easy.

Rubbing your belly and patting your head at the same time is one of the best activities to get kids’ brains processing independent movements, says @ThrowSumthin. Share on X

I teach this by having the kids twist their hips from capital T and stay twisted as their hips move and their upper bodies stay “still.” What will they do? Twirl in a circle with their hips in one plane and their shoulders hopefully in another. The lesson here is: throwing doesn’t have to look normal to be done correctly.

So…Can We Throw Something Now?

YES! After teaching proper positioning and safe delivery, it’s time to put all these new understandings of movement to use.

Everything we’ve talked about with those three key movements can be turned into a drill, particularly for shot, discus, and javelin. Start with a capital T position facing the back of the ring, have the kids secure the respective implements in their hands, and twist their hips toward 9 o’clock (for the right-handed shot or discus thrower) and keep pushing with the hips until the shoulders “see” the sector.

Guess what?

You’ve just taught a variation of the standing throw! But! There’s one very important reaction that you must teach against when they start to throw… You have to convince them that they DO NOT need to watch the implement leave their hands. If you initially fail at this (and you will definitely fail), rest assured that resisting the urge to watch the implement land is one of the most difficult concepts to learn—even some Olympians still struggle with it after years and years of training against it.

Instant Gratification, Immediate Feedback: Giving Simple Cues and Measuring Little Movements

The throwing events have so many technical components. Unlike most events in Track and Field, there’s a whole bunch of behind-the-scenes science and math that makes the implements fly far. From the shape of the implements in relation to their flight, to whether the movement from A to B is rotational or linear, getting into the technical pieces of what creates a big throw is usually way more than most kids—and even some older elite athletes—have the attention span to hear.

Being able to take a complex concept and make it understandable for the youth athlete is an art form. Use code words for each movement and repeat those words during drills so that the kids associate the movements with the words—almost to the point that if they hear a word in a non-throwing environment, they think about throws, even if only for a split second. Some of my favorites are “eyes to the sky” and “head up, chest up”—both cues that prompt the kids to create height in their release with their chest and shoulders instead of raising their arms. The neat thing about giving simple cues is that you can absolutely make them your own. Ask the kids what you should name certain movements and have them repeat them as they perform certain drills.

Before they take one throw, they must understand that these implements are not toys, that there is ONLY ONE SAFE WAY to deliver the implement, and that learning to throw them sets them far apart from those who don't throw, says… Share on X

Oftentimes, the smallest movements can have the biggest impact; so, what seems to the young thrower like an unnoticeable change has the potential to put them in a better position to deliver the implement. Give them one cue and see how they interpret it. If necessary, break the one cue into smaller cues. Sometimes, I use rhythm as a cue for how fast I want a kid to move through the ring. Are they able to complete the movement based on the cue? How many times can they complete the movement correctly in a row? That’s a measurement. When they’re performing drills, tell them that you want as many perfect (uniquely for them) attempts as possible.

We’re not looking for the full throw right now. We’re looking for success in all the puzzle pieces needed to make the full throw. And when those small movements are recognized and demonstrated with quality over and over again, the bigger picture—understanding the full throw—becomes clearer.

Turning on the Power in the Right Place and at the Right Time

After the kids have become familiar with the four key elements, it’s time to teach them how to apply their interpretation of strength and power. Now, some may say I have it backwards—I should teach how to apply power first and then teach the position. This can’t be farther from the truth when teaching youth athletes. I often ask my kids: if the fastest person in the world ran 100 meters in 8 seconds but in the opposite direction of the rest of the competitors, would they win the race? The answer is NO! So, the same thing applies to the throws. Force applied in the wrong direction at the wrong time yields a sub-optimal throw. No matter how strong they are, they must understand how to be patient in turning muscle groups on and off.

Everyone thinks of the throwing events as arm dominant. Well, if you attempt to “arm” any of the throws, you’ll find yourself making an appointment with the orthopedist. There is no way the human body can “yeet” a 16-pound shot 74 feet using just the arm. Each throw is a full body movement that starts from the ground up. So, the force needed to push the implement far into the sector all comes from what force the athlete applies into the ground.

The first question I ask is: which one can you do faster?

• Swim 100 meters in a pool.

Or,

• Run 100 meters on a track.

And, of course, the answer is 100 meters on a track. Why? Because we can apply force forward against an immovable, resistant object (the ground) and it will propel us faster than pushing against a movable, less resistant object (water). The more they push against the ground, the better the throw. We push against the ground using our feet.

Young kids don't have joint and spine stiffness like plus-30 people, so getting them into the correct position isn’t hard at all. It just takes repetition, says @ThrowSumthin. Share on X

So, back to the twisted capital T… with implement in hand, push and turn the feet against the ground with as much force as possible to use the biggest muscles of the body to produce power in the throw. Be patient with the upper body and keep the twisted capital T position as long as possible, but do not engage the arm to deliver the implement until the last minute. Again, we’re teaching how to apply force to generate power in sequence (lower body to upper body) and with the correct timing (when the hips, then the shoulders, “see” the sector). Don’t be surprised if the kids hook the implements either wide left (right-handers) or wide right (left-handers), it will take them a minute to figure out the timing. Just make sure you are throwing in a proper cage with the other kids standing behind and in a distance that keeps them safe. In fact, this is the most important piece of coaching throws.

“Put Your Feet Here”: Using Position Maps

Ladies and gentlemen, I’d like to introduce you to sidewalk chalk—fun colors, cheap and easy to find, and can turn any ring (especially outdoor rings) into an art masterpiece. You know where to hang it…

Most kids are visual learners. So, using words to tell a kid which muscles will be engaged when they are in a certain position isn’t nearly as effective as drawing a diagram that shows where they should be. Here are a few examples of my shot and discus ring maps for feet placement. Of course, I make adjustments for the left-handed throwers because their positions will be mirrored of those right-handers (but then there’s the ambidextrous kid who just loves to confuse the heck out of everybody and throws with one hand one attempt and the other hand the next… insert facepalm emoji).

As long as you show them where to place their feet, they can get there with little difficulty. Will they watch their feet to make sure they land on the “maps” you’ve made in the ring? Absolutely! Do we expect that they’ll continue to watch their feet as they progress? Not quite.

The point in drawing position maps is the same as using a map application to find your way to the nearest grocery store. If it’s your first few visits (first time completing the movement), you’ll have to pull out your map app for directions. But after you’ve driven to that same store hundreds of times, you could likely drive there with little thought and with your eyes closed (please don’t do that…). Repetition with positioning creates muscle memory. And applying force to produce power in the right direction at the right time creates good motor patterns.

Every Improvement Is Rewardable

Now that you understand the key points and concepts to teaching throwing basics and fundamentals to the youth athlete, put all the puzzle pieces together and watch for the improvements. Will they produce big distances? Well, let’s define “big.” If a kid who’s never thrown shot before throws 12 feet on their first attempt, that’s a “big” distance for them. And it should be celebrated as such. If another kid throws a centimeter farther than their last attempt, that’s a “big” distance for them—maybe not their personal record, but a better attempt in that series. And that should be celebrated, too.

Drawing position maps is like using a map app to find your way to a grocery store. After you’ve driven to the store hundreds of times, you can drive there with little thought, says @ThrowSumthin. Share on X

One of the concepts I love most about throwing events is that there is absolutely no question when the implement lands farther than it did before. And the results are immediately evident. But the same goes for improving smaller movements through the ring that were once difficult to achieve. The kid who finally hits a proper power position without having to look at her feet—that is an improvement! The kid who trusts that he will hit the correct timing in their throw and resists the urge to watch the implement land—that, too, is an improvement! And even with those corrections to small moves, an athlete can experience an improvement in her throw from that position.

Last I checked, 100 pennies equals one dollar. Every cent (in this case, small movement) adds up to something big. Remember, giving high praise for the slightest individual improvements is paramount to keeping the kids’ interest in these events.

Final Takeaways

Learning a new competitive sport is only fun when there’s someone to compete against. Well, all athletes will inherently compete against each other. But, we have to be diligent in reminding our kids who their actual competitors are—each kid’s competitor is the person looking back in their mirror. Because we understand that every kid has a talent, we have to train them to focus on their individual achievements—and to accept the challenge of others only as a challenge for self-improvement. There will always be someone who throws farther. Question is, can we beat our best at each attempt? Or better yet, can we be consistent at throwing good distances on each attempt? This is why your job in rewarding the individual improvement, regardless of size, is so important. It may be the one thing that keeps the kids coming back to practice.

One of the concepts I love most about throwing events is that there is absolutely no question when the implement lands farther than it did before. And the results are immediately evident, says @ThrowSumthin. Share on X

We didn’t get into the weeds of each specific event because that is not the point of this article. My purpose here is only to explain how I engage youth throwers and how I convince them, through sound coaching and training, that they can be better than they were when they first started. But, their improvement over time depends heavily on you, as their coach, providing a solid foundation in understanding how to move in a sport that looks very little like any other sport they’ve performed.

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