ClydeHart2007USATFHandout

8/6/2019 ClydeHart2007USATFHandout

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BAYLOR SPRINT RELAY EXCHANGEBy Clyde HartHead Track CoachBaylor UniversityOver the years, there have been many types of sprint relay exchanges that have beenused to varying degrees of success. As both a participant and a coach, I have usedmany different methods of exchanging the baton, and have found each to haveadvantages and disadvantages. I can recall using the upswing method with theoutgoing runner changing the baton from one hand to the other before making the nextpass. Later we were introduced to a newer method which called for the baton to bekept in the same hand that the outgoing runner received it. We felt at that time we weregetting' a tremendous advantage over the opposition who were still using the old-fashioned method of changing the baton from hand to hand. Of course we,accomplished this miracle of miracles by simplyalternating left, right, left, right.I feel now, looking back on this style of 'exchanging the baton, that the major thing wasprobably notthe fact that we did not exchange hands with the baton but that we, as ateam, were sold on the fact that we were gaining a decisive advantage over ouropposition because we were saving time in not moving the baton from one hand to theother. I continued to use this method during my high school coaching career and myearly years at Baylor. In about 1970, we decided to make a drastic change in ourtraditional manner of handling the baton and go to the overhand pass with the flat palmup by the receiving runner. I felt for many years that this was a very excellent way ofreceiving the baton and today still feel this to be an excellent way to,make a good andfast exchange. However, wbile making a recruiting trip to West Texas and visiting witha fine high school coach, he showed me a method he was using for his high schoolsprint relay team. At first I was not very impressed with this method because I justcould not see how it could work with any degree of accuracy and how you couldpossibly teach youngstersto do what hewas asking them to do.Upon returning home, I experimented with his method and was amazed at how fast ouryoungsters could pick up on this and we have been using a variation of this methodever since that time. In my opinion, it is an outstanding way to achieve a quick, fastexchange with a minimum of error. Basically, the sprint relay exchange we use is verysimilar to the ,regularoverhand pass that most people use today. However,'there is onemajor difference and that is in the actual exchange of the baton from incoming tooutgoing runner. In our method the outgoing runner does not have the baton presentedto him but instead he literally takes it out of the incoming runner's hand. Most peoplewould say that it is totally impossible for an outgoing runner, without visual aid to take abaton out of anlncorninq runner's hand while going at full speed. I believe you willreadily see when we go through our drills that it is not only possible but quite easy toaccomplish this without a great deal of work. The average person watching theexchange being made, not knowingbefore hand the technique being used, would thinkhe was watching the same method that was used in the past.One of the major advantages is obvious and that is that the outgoing runner is able toconcentrate totally on his responsibility of gainingas much speed as possible prior to_ recaiying the baton. After all, this is the rea! key to fast relay ranninq; making Stire the-~--'"


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outgoing runner is going at the maximum speed he can possibly attain. In most relayexchanges, the outgoing runner will haveto thrust his arm back and hold it in thisposition until the baton is given to him and he is able to resume a normal runningposition. Sometimes it only takes a matter of a fraction of a second for this to beaccomplished. In other cases I have seen runners run with his arm in a back positionfor several yards before receiving the baton. There is no wayan outgoing runner canreach top speed while running with one arm extended back and the other arm pumpingvigorously trying to obtain as much speed as possible. This is not a natural runningstyle and does not offer this runner a fair opportunity to get a good run out beforereceiving the baton. .In our method, the outgoing runner is able to use both arms in a vigorous manner muchas a runner does in leaving the starting blocks. We all agree that the arms are a vitalfactor in gaining a good fast start. In our method, a runner can continue to use his armeven while the exchange is being made. Upon a sound command the outgoing runnerwill swing back his take hand and literally grab the baton from the incoming runner'shand and be back with a natural swing without ever missing a movement. We use thesame sound command method as we did in our old exchange style. At firstappearance, one would think this method of exchange to be very dangerous and thatthere would be a high probability of dropping the baton. Over the years of using thismethod, I have found the contrary to be true. There are several reasons for this.First, it puts the full responsibility of the exchange on the incoming runner and allowsthe outgoing runner to concentrate entirely on getting a fast start and building asmuchmomentum as possible before taking the baton I find that. at the end of a relayexchange, the incoming runner is decelerating and any action that he takes at this timewill not hurt his speed nearly as much as the one who is trying to generate speed.. Theincoming runner aims the baton at the elbow of the outgoing runner and when he feelshe is ina position to make a clean exchange, he will give a command.. In our case thecommand is "Hey!" The outgoing man with a super-quick motion snatches the batonfrom the incoming runner's hand and is on his way. In a rare case, when the outgoingrunner misses the baton on his first grab, he simply will resume his natural arm swingand will make a second grab at it on his natural back swing. In the old methodofexchanging the baton, if the outgoing runner missesthe baton on the first give, it usuallyresults in the baton falling to the track. But in our case, the baton never leaves theincoming runner's hand until the outgoing runner has taken it from him. I feel that thisinsures us of a better chance of making a cleaner pass than it did in the old methodofgiving the outgoing runner the baton by simply laying it in his hand. As they say, "theproof is in the pudding," and we will demonstrate to you in the drills we show our kids.We are continually showing our youngsters this method because the ones we get fromthe high schools are rarely ever using this technique. You will face the same problemon continually showing our youngsters this method because the ones we get from thehigh schools are rarely ever using this technique. You will face the same problem oncontinually showing new youngsters this technique each' year. I find it is very easilyadapted.Three of the drills we use for sprint relay exchange are similar to the drills that you willbe using for any type of exchange you might use. However, we emphasize a couple ofdifferent points in order to change drills to accommodate the method we are using.


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First, we will insist that the incoming runner will make sure that he has the properdistance from the outgoing runner before giving the command for him to swing back totake the stick. This is done by making sure that the incoming runner is about doublearms length from the outgoing runner before presenting the baton, aiming it at theoutgoing runner's elbow. This is very important. If he will aim the baton directly at theoutgoing runner's elbow, the pass will be rnade.: The key for the outgoing runner istoremember that when the sound command ismade, he is to immediately swing backhishand and grab the baton. He should rememberto keep his hand of the arm that is to beswung back in a position similar to that of a runner in a starting line position. That Is,have the fingers and thumb spread wide apart, givinga wider target in which to take thebaton. In many cases this will be anywhere from six to ten inches. If the baton is not inexact position, the runner will still be able to grasp it if it touches any part of thewide-,spread palm.Drill One is simply a drill involving the two participating exchange men. The incomingrunner stands behind and slightly to the side ofthe exchange side of the outgoingrunner and gives hima sound command, at which time he aims the baton at his elbow.The outgoing runner swings back as quickly as possible with his hand in the properposition and takes the baton. This is repeated as many times as the coach thinks isnecessary; we usually try to take about twenty-five of these before moving on to thenextdrill.Orin Two is very similar to drill one except this time we line up the four participatingexchange men in the order which they will be running and we exchange the baton right,left, right, left. The four exchange men will exchange in the same manner that theywere exchanging as pairs except this time the drill will require them to exchangecompletely down the line until it gets to the lastman.Drill Three is usually the drill that will conclude our drill session. We call it the "Hot StickDrill". This is the one they enjoy the most and I feel they get a lot of benefit from this asit is excellent for them to get their confidence that they can get the baton without evenlooking back. It is quite amazing to me that they can handle it in the manner in whichthey do. In fact, we even ask the incoming runner on this drill to move the baton slightlyeach time so they can see that they can exchangewithout the baton being exactly in thesame place each time. The runner will not be expecting it to be in a certain spot butwillkeep his hand spread openwide so that the batoncould be moved several inches eitherway and the exchange would not be affected in any way. It gets the name "Hot Stick ..Drill" simply because we are working the drill as in Drill One in pairs and the incomingrunner is passing the baton to the outgoing runner except this time the incoming runnerkeeps his hand in exact position after the outgoing runner takes the stick from his hand.The outgoing runner will then swing the baton back .and put it in the incoming runner'shand. On the next swing he will take it out and this is repeated, taking it and putting itback as many times as they can possibly do it until someone breaks the rhythm. I thinkit is an excellent drill. .Of course, we take full speed hand-offs each week working from half, three quartersand to where we are taking three to four fast exchanges at each position. We do thisthrough the first three days of each week, exchanging the baton at full speed. Daily.hang-off grills must be done so that-the runners-are confideR! they-can do theexchange----


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without difficulty. Moving on to the track and at full speed, there isa tendency to revertback to throwing the hand back so the incoming runner can place the baton in the hand,but will rapidly learn to take the baton as confidently at full speed as in the standingposition. I believe one of the primary secrets in a good relay team is their confidence inthe advantage they have over their opponent which their method gives them. Afterexperimenting with this method, you have a good selling point to spur your kids on tobetter and greater performances inrelay running.


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4 x 400 Relay Running-I. -Selection of Personnel

A. Close observation of all-candidate's abilities isimportantB. The best four open 400-meterrunners -are not always bestfor the relay, but it's a good-starting point. -

II. Placement of relay team membersA. Normally the fastest runnershould run last. However, ifthe team is not competitiveenough to have a chance to win,then run him/her earlier in theIine-up.

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B. The lead-off runner needs tobe consistent. A strong runnersuch as 400 Intermediate hurdleror 800 runner would work wellleading off the 4x400 relay.

c. The second runner should be asprinter-type runner because helshe needs to run the first 200 in. lanes, and the ability to get to thebreak point is important.D. The third runner is a

competetive "go-after-them"type runner. Usually it's thesecond-best 400 runner.III. Include 200, IH, and 800runners, as well as 400, in the

pool of runners to be considered.

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Many runners will run totallydifferent races with a baton intheir hand.

IV. Hand-offsA. More time can be given on a

4x400 relay hand-off thancan begiven on a 4xlOO relay.B. Right-to-Ieft hand-off ispreferred.c. The incoming runner should.present the baton high so it can .. be easily seen.

D. The outgoing runner shouldnot take his eyes off the incomingrunner.


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E. The outgoing runner shouldlet the incoming runner get closeenough to let him/her sprint outhard and take the baton whilerunning as fast as possible.

F. The outgoing runner will takethe baton by reaching upward. .like picking an apple off a tree.v. Common mistakes

A. Outgoing runner not goingout hard enough at start.

B. Outgoing runner taking eyesoff incoming runner.c. Trying to make 'more than one

pass. There is time for only onepass.4


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D. Getting boxed inside and not'being able to get out and run.E. Not pacing oneself (runningtoo fast at start and losingvaluable time at the end by notbeing able to run through hand-

off zone.)


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40 0 METER TRAIN INGClyde Hart, Head Track and Field CoachBaylor UniversityWaco, Texas

Introduction, The 400 meter dash is an endurance sprint incorporating the speed of the,sprinter and the endurance of the half miler. It is considered by many to be one of themost demanding and grueling of competitive events. Usually the, 400 meter runner will 'fall into two distinct categories--sprinter types and half-miler types. Both of these typeshave had their share of success over the years. Occasionally you will find an athletewho possesses some characteristics of both the sprinter and half miler.Michael Johnson, a former Baylor University and World Champion in both the 200 and '400 meters, is a prime example of the sprinter type 400 runner. However, he hasdeveloped his strength and endurance over the years to the level now that he can bettermaintain his sLiperior-s-p-eed'over a longer distance than his competitors.

, ,Technique The ability to distribute one's speed and energies in the most efficientmanner over the total racing distance becomes the primary concern in reaching successin the 400 meter dash. No one is capable of running the 400 meters from start to finishall out. Good pace Tudgmeritin effort and distribution is a must. Remember, the 400meters -l s not a full sprint. Speed at 100 and 200 meters can be a tremendousadvantage to the 400 meter runners but only if they learn to distribute these energiesproperly. Generally the outstanding 400 meter runner will have approximately a onesecond defterentlal between their best open 200 meters and the time it takes them torun the first 200 meters of the 400 meter dash. The less experienced 400 meter runnershould have approximately a two-second defferential. A good formula for predicting thepotential 400 meter time for 200 meter runners, providing they are willing to train and togive all they can to become a top 400 meter runner, would be to double the time of theirbest open 200 meters then add 3.5 seconds to this. It is obvious that the sprinter typehas the advantage through the early stages of the, 400 meters; however, if they are nottrained properly; this advantage can melt away in a hurry toward the end of the race.The half-miler type will definitely have an advantage from the 300 meters mark on intothe finish. The main reason we are ,seeing more of the sprinter type succeed in the 400meters today is largely due to the fact that we are able to develop stamina andendurance more effectively than we can increase the sprinting abilities of the middle-distance runner.


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Training The 400 meters is an oxygen-deficient event. This means that the level ofoxygen absorption is below that .which is. necessary to supply the ATP (adenosinetriphosphate) requirement. The energy used during the 400 meter run is derived fromthe breakdown of high energy phosphate.compounds and from the splitting of glycogento lactic acid. This event will rely primarily on two anaerobic systems--the ATP-PC andlactic acid systems. Physiologists have not found a good way to measure anaerobicpower, and this makes it very difficult to know if one is increasing the anaerobicreserves or not. We must rely on what we have .Iearned from the physiologistsconcerning the components of fatigue duringthe running of the 400 meter dash. Thisgives us input concerning the types of stress that wemust deal with during both the400meter training sessions and competition.Proper training win help the athlete learn to deal with the stress that they will face towardthe end of the 400 meter run. We know that severe exercising imposes great stress onthe body, and it must learn to adapt to this stressor it will break down. We also know. that when the body is gradually put under stress, it will do whatever is necessary for itsown well being to adjust to this new environment When an organism is conditionedtothe stress of athletic competition, it will be able to perform in that environment whencalled upon.

Training. Segments The training year of the 400 meter runnervJiII,be divided into foursegments:a) Off Season (Summer and Fall_;.Septemberhrough December)b) Early competitive Season (January-February)c) Mid Season (March-April) .d) Late Season (May-June)

Based on the demands of the 400 meter event, the following "training workouts arerecommended in varying degrees of emphasis during the training year. The time framethat each workout is used in the course of the training year is of vital importance. Toderive the most from any training program, the runner must pay close attention to theproper introduction of a specific workout. .


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Types of Workouts1. Speed Endurance This is running where the runner incurs a high oxygen debt,.and there is a definite lactic acid buildup. This workout is vital to good 400 meterrunning. Distances that are run can vary from 100 to 600 meters. Number ofrepetitions are figured by multiplying the race distance 2 1/2 times; in this case thiswould be about 1000 meters. The recovery period will usually be around 10minutes - this is to give the runner almost full recovery so that there will be quality inthe runs. This drill is designed to help the lactic acid energy systems.

Examples of Speed Endurance Workoutsa) 10 x 100b) 6 x 150c) 5 x 200d) 4 x 300e) 3 x 350

. . - . - - - . - - - - - - - - - - - . .- - - - - ~ -- - - - f } -. .- - -2 -x-450-mihotes-----

5~10minutes rest5-10 minutes rest10minutes rest10 minutes rest10 minutes rest"10 rnlrrutesrest

2. Tempo. Endurance This aerobic workout will pay great dividends for 400 meter.runners. Not only will it help them to increase their oxygen uptake, which will help.to shorten their recovery time, but it will aid them in being able to accomplish moreand longer workouts. This workout, since the runs are done at a slower pace, willhelp the runners learn rhythrruand as the workout suggests, tempo. Another vitalbyproduct of this workout is that it will also help to train the body to increaseproduction of phosphate, which is a primary energy source. The emphasis in theworkout should be on quantity and not on quality as is true in the aforementionedspeed endurance workouts. The rest factor is generally kept short--usually 2 to 3minutes. .Examples of Tempo Endurance Workoutsa) 8 x 200b) e x s c oc) .50-100-150-200-300-350

2 minutes rest2 minutes restWalk same distance for rest.3. Strength Endurance This workout involves activities that will last longer than10 seconds in duration. Such activities will include resistance running, long-hillrunning and stadium step runs.

Examples of Strength Endurance Workoutsa) 6 x 150 meter hill. b) 6 x 60 stadium stepsc) 6 x 15 second duration long rope runs


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4. Endurance Running This workout is pure aerobic running. It will consist ofcontinuous runs of 15 to 45 minutes at a steady-state speed. Although the 400meters only requires about 5% aerobic running, it is important to the 400 meterrunners to get a good base of aerobic running in order that they can improve their. oxygen uptake so that their recovery time between efforts will be cut to a minimum.Examples of Endurance Runninga) 15minutes at steady-state speedb) 30 minutes of fartlik runningc) 6 x 800 meters on cross country coursewith 3 minutes recovery time

5. Power Speed This workoutemphasi2;es speed of muscle contraction. This isusually done with less than 10 repetitions and no more than 10 seconds perrepetition..........__....___._..._..._.__..Examples of Power Speed .. _..

a) .short hill runs of about 60 metersb) 10x 30 meterharness runsc} 10x 10 second fast rope jumps6-. Event Running This workout does exactly what the name implies. The runnerwill run different distances at a pre-determined race strategy in order to learn towork on different aspects of running ttie 400 meters. We also refer to this assegment running.

Examples of Event Workoutsa) 3 x 300 meters. First 50 meters all out. Next 150 meters, relaxedfloating actlon. All out.on last 100meters. All timed and recorded.b) 2 x 450 meters. The first 200 meters, 300 meters, 400 meters and final50 meters are all timed and recorded.c) 1 x 350 meters. Quality run, with each segment run as if in the 400race coming up.

7. Speed These workouts will vary from distances of 30 meters to 150 meters.Work will be done at full speed either on the straight-away or curve. Rest is usuallylong between runs in order to give full recovery so that we might receive qualityperformances. Relay hand-off work will count as doing speed workouts.Example of Speed Drillsa) 6 x 40 meter startsb) 6 x60 meter flying startsc) 6 x sprint relay hand-ofts 60 meters


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8. Strength Strength workouts consist of both general and specific strengthdevelopment. Our general strength development is done through the traditionalweightlifting programs of both free weights and machines. We also recommend theuse of plyometricdrills togive us our specific weight work.Examples Q f Strength Traininga) 30 minute traditional weightlifting workout (1 set 13 reps)b) Explosive jumps for the development of starting power andaccelerationc) 3 sets of 10 hops each legd) fast 50 meter bounding runs with bar bell.

The following chart indicates the percentage of emphasis to be placed o n the abovelisted workouts. . '

TYQes of Workouts Fall . Early: Mid lateSpeed Endurance 75 90 100 100Tempo Endurance 100 100 100 75Strength Endurance. 100 90 80 70.J::og!,lrance B!;J_Ilrl_iD9._ _ ._-~-.. -- .. _ - - _ .... _ . " 100 20 10 5Power Speed 20 60 70 80Event Runs 25 90 100 100Power Speed 20 60 70 80Strength 100 100 100 100Emphasis is given in terms of % of use recommended for each workout in relation toeach segment of the training year .


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400 MetersSample Workouts1. Fall (September through November)Monday

Tuesday

1. Warm-up: 1 mile cross country run2. Flexibility exercises3. 2 x 6004. 3x 3005. 3 x 3006. 6. Cool down:7. Weights

Speed 60 sec. 400/ rest 15minutesSpeed 50 sect/rest 1 minuteSpeed 40 sec.!rest 5 minutes1 mile cross country run

1. Warm-up: 1 mile cross country run2. Flexibiliity exercises_ _ - " " , , 3 . _ 1 _ O _ U J !O _ _ ~ . ._ ~ . _ .,_ _ ,

4. 6 x 150 long hill runs5. Cool down:Wednesday

Thursday

Friday

SaturdaySunday

Speed 30 sec./rest 2 minutesSpeed fast/rest, jog back1 mile cross country run

1. Warm:up: 1 mile-cross country run2. Flexibility exercises3.. 4 x300tEvent-'Run}' .'.--Speed40 sec/rest 5 minutes(50 fast-150 relaxes, 200 time 28 seconds-l00picked up fast-last 50 steady and keeping good form)4. 4 x 40/ rest 20 secs5. Cool down 1mile cross country run6. Weights1. Warm-up:2. Flexibility exercises3. 600-400-200-400-6004. 6 x 100 strides5. Cool down

1 mile cross country run .Speed 30 sec pace/rest 5 minutesSpeed medium/rest 1 minute1 mile cross country run

1. Warm-up: Y z mile cross country run2. Flexibility Exercises3. 2-mile cross country timed run4. WeightsNo organized practice; encouraged to do 3 miles runningNo organized practice; encouraged to do 20-minute fartlik


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2. Indoor Season (December-February)Monday 1. Warm-up: 1mile in and outs (100 sprint/100 walk,

3 laps, faster each lap; 4thlap run 200, 26 seconds)2. Flexibility Exercises3. 2x 5004.2x2005. 4 x 40

Speed 56 seconds400/rest 15 minutesSpeed 30 seconds/ rest 30 secondsSpeed Quick! rest 20 seconds1 mile in and outsuesday 1. Warm-up:

2. Flexibility Exercises3. 8 x 2004. 6 x 150 long hills5. Weights

Speed 28 seconds/ rest 3minutesSpeed Quick/ rest jog back

.. .".__Wednesday J~Warm-up.l ___.m _ __ . __2. Flexibility Exercises3. 4 x 300 (Event Run)4. 2x 2005 . 4x 40

1mile in and outsSpeed 40/ rest 5 minutesSpeed 30/ rest 30 secondsSpeed Quick/rest 30 seconds. 1 mile in and outshursday 1. Warm-up:

2. Flexibility Exercises3. lx3504. 4 x 2005. Weights

Friday

SaturdaySunday

Speed Quick/rest 15 minutesSpeed 26 seconds/rest 5 minutes

1. Warm-up:, 1 mile in and outs2. Flexibility Exercises3. 3 x 200 Speed 30-29-28/rest 3 minutes4. 1600 relay hand-off'workMeetNo organized workout, encouraged to do some light cross countryRunning, about 20 minutes' .


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3. Early Season (March-May)Monday

Tuesday-

1. Warm-up: _2. Flexibility Exercises3. 2 x 4504. 4 x 405. 2 x 200

1 mile in and outsSpeed 52 seconds 400/rest 15 minutesSpeed Quick/rest 30 secondsSpeed 30 seconds/rest 30 seconds

1. Warm-up2. Flexibility Exercises3. 6 x 2004. 4 x 405. Weights

1 mile in and outsSpeed 26 seconds/rest 3 minutesSpeed 30 seconds/rest 30 seconds

Wednesday 1. Warm-up 1 mile in and outs_2.__Flexibility Exer~istl . -3. 4 x 350 Speed (28) 49 seconds/rest 5 minutes4. 8 x 100 short hill runs Speed fast/rest walk back5. 2 x 200 Speed 30 seconds/rest 30 seconds

Thursday 1. Warm-up---2. --Flexibility--Exercises3. 3 x 2004. s x 150 (build-ups)5. Weights

1 mile in and outsSpeed 30 seconds/rest 30 secondsSpeed slow-medium-fast/rest walk back

1 mile in and outsriday 1. Warm-up2. Flexibility Exercises3. 3 x 2004. 1600 relay hand-offsSaturdaySunday

Speed 26 seconds/rest walk 200 (midcurve)MeetNo organized practice, encouraged to do some cross countryRunning, about 20 minutes


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4. Late-Season (May-June)Monday

.Tuesday

r

Wednesday

Thursday

Friday

SaturdaySunday

1. Warm-up2. Flexibility Exercises3. 4 x 404. 1 x 4505. 2x200

. 1mile in and outsSpeed Quick/rest 30 secondsSpeed 50 seconds 400/rest 15 minutesSpeed 30 seconds/rest 30 seconds

1. Warm-up2. FlexibilityExercises3. 3 x 350 .4. 2 x 2005. Weights

1mile in and outsSpeed (24) 44 seconds/rest 5 minutesSpeed 30 seconds/rest 30 seconds

1.Warm-up 1mile in and outs.2.._.Flexibility Exercises3. 1x 320 (Quality run) Speed fast/rest 15minutes4. 3 x 200 Speed 30 seconds/rest 30 seconds5. 5 x 100meters short hill Speed fast/rest walk back1. Warm-up 1mile in and outs2~ Flexibilitiy.Exercises3. 3 sets speed makers Speed fast/rest jog

(60 meter all out sprints - 40 meter swing down-40 meterslow jog-repeat until 4 all-out sprints are done) .3minutesrest between sets

4. Weights1. Warm-up2. Flexibility Exercises3. 3x2004. 1600 relayhand-offs

1mile in and outs. Speed 26 seconds/rest walk 200(Mid curve)

MeetNo organized practice, encouraged to do' a little cross countryRunning, about 20 minutes

These workouts can be applied to all levels of 400 meter runners, but performancetimes given in this sample are for a potential 46-second quarter miler soadjustments should be made accordingly.


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400 MeterRunning ExercisesExercise Brief Description Benefits SeasonEndless Relay Baton is kept moving, Endurance, stamina All

Rest and run are controlled and exchange workAustralian Sprints and slow jogging Endurance, speed AllPursuits for total of 3 minutes and kicking drillLong hill 100 meters or more, ' Endurance, stamina Fall/Early

Slow runs and knee lift600 meters Pace 400, pick-up Endurance, Stamina FalIlEarly

last 200'"----,-

500 meters Pace 400, pick-up last Endurance, stamina and EarlylMid100 meters knee lift350 meters Quality and training Mental Preparation EarlylMid

distance add 5-7 endurance and stamina and late. secondstoAOO.time300 meter event 200 meters slow pace, Mental Preparation EarlylMid

last 100 meters faster endurance, running and lateefficiency

450 meters Pace 400 and pick-up Mental Preparation. Mid/laterelaxed last 50 meters endurance, stamina andknee lift

Short Hill Less than 100 meters Speed, leg drive and Mid/latefast runs stamina

Flying 100s Repeat 100s with Speed, strength & MidllateJogging running efficiency

320 meters Quality distance, add Mental Preparation Mid/late10-12 seconds for 400 speed' and runningtime efficiency'

Speedmaker Short 60 meter sprints Speed, strength & MidllateJogging running efficiency

150 meter Build 50 meter ~ speed, 50 Running efficiency, Early/Midups meter % speed, 50 speed, endurance and and late

meter near full speed mental preparation


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400 Meter TrainingI. 400 meter dash is an.endurance sprint. A. Sprinter speed and 800 runnerenduranceB. Determine type of 400 runner to

be trained.1. Speed type2. Endurance type. 200/400400/800

c. Diminish weaknesses andincrease strengths ..II. Technique of running 400 meters

A. Distribute runner's speed andenergies in most efficientmanner over the total racingdistance. 1 _ ----~ --_--~~-~--~ --_-- _ _ - -~---~-


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B. Good pace judgment is vital togood 400 successc. Predict potential 400-meter timesfrom a runner's 200-meter time.D. Develop endurance versus speeddevelopment. Stamina is .developed faster in sprinterthan speed in 800 runner.

III. Anaerobic versus aerobic training

A. Past approach: 90% anaerobicand 10% aerobicB. Newapproa.ch: aerobictraining can be as much as 40%

IV. Deal with stress that comes atend of 400 meters.2


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A. Body should gradually be putunder stress in training runs.

B. Repeated stress runs overseveral months will graduallycondition the body to handlestress.c. Moderate runs of 40 secondswill build up lactic acid.

v. Training segments (4 equalparts)A. Off-seasonB. Pre-seasonC. Early seasonD. . Late season

VI. Key to Training: .going fromquantity to quality1 ~


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A. PyramidapproachB. Base of aerobic runningc. Movement up the pyramidshould be slow.

VII. Types of 400 Work-OutsA. .Speed endurance:1. runner incurs a high oxygen.

debt.2. runs distances of 100-600meters. Total distance is2 ~ times racing distance.3. Rest 5-10 minutes.

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B. Tempo endurance: Aerobicworkout that helps increaseoxygen uptake, which helpsshorter recovery time.

1. Doing the run slower helpsrunner learn tempo and rhythm. "2. Emphasis is on quantity, notquality."3. Rest will be short.

c. Strength endurance: activitiesthat last longer than 10 secondsin duration with some type ofresistance running-long hills,or stadium steps.D. Endurance running: Pureaerobic running. Runs of 15-45minutes.


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B. Allows runner to take less restbetween runs which in turn helpsdevelop more endurance.

C. Protects runner from injury.D. Stronger will mean faster.

IX. No such thing as peakingA.Continually reloading will keep400 runner strong, fresh andable to continue to get better.B. Training is like putting moneyinto bank account, and racingis like writing a check on that .account.c. runners can't lose speed if theystay strong. Speed and strengthare synonymous.

7 .-


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D. Testing the runner should bedone in competition, notpractice.

E. Goal should be to run fastat start of season and fasterat the end.F. Treat the season as if it wereseveral mini seasons.G. Better to be under-trained thanover-trained. .

x. Race StrategyA. Idealrace pattern is

--smooth deceleration.--with as little tightening.upat finish as possible

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B. Runner should think of the. race as4 different races.--First 100 meters pushed hard.--Second 100 meters paced towithin 1second of best 200 .time ..--Third 100 is positioning so..as to be even or even aheadout of the turn.

--Fourth 100 is focused onkeeping good technique .and trying not to decelerateor tighten up at the finish.XI. SummaryA. Quantity to Quality


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B. Workouts should followprogressive pattern.c. Rest should be as short aspossible.D. Stress and lactic acid build-up. comes only after a moderate runof around 40 seconds.E.Event runs are very important!F. Each day's workouts should help

develop a specific area of 400running.G. The right 200 pace is vital tosuccess in 400-meter running.

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200 Meter TrainingCoach Clyde Hart8aylor UniversityWaco, Texas

As is the case in all Track and Field running events, the runner wit! .have certain strengths, and the training of that individual would depend onwhere these strengths lie. The 200 meter runner will usually fall into one of. two categories, A-100/200 type or 8-200/400 type. In some rare cases youwill have individuals that will possess ability to fall into both.

It is important to establish early on which type your 200 runner is.feel very strongly that training should always be directed at a runner'sstrengths more than to their weaknesses. There is a time and place in thetraining program to improve upon a runner's weaknesses. In the case ofthe 200 meter runner, this should be done periodically throughout theirtraining year. It will be different for each of the two types, For example, ifthe 200 runner is a 100 meter type, then that runner's Off Season trainingprogram should incorporate drills and workouts that will enhance hisendurance and strength. In the case of a 400meter type runner, we need tobe conscious of the fact that this runner needs to work on their quicknessand stride rate, and this needs to be done throughout the course of theyear with more emphasis being done in late season.

A famous coach once made the statement that too many coacheswork too long and hard to improve upon the weaknesses of their runners, .and neglect to work on their strengths. Once you have determined whattype of 200 runner you are working with, then you need to proceed with aprogram designed to ultimately enhance his strengths. There are somebasic principles that I like to use as guidelines working my 200 runners.

Go from quantityto quality..II Strength is synonymous with speed.III Relaxation is the key element in good 200meterxunning.IV Minimize all-out speed running in practice.As to the race strategy and overall technique in racing the 200 meter

as opposed to the 100 meters, I feel there is a distinct" difference. Toomany outstanding 100 meter runners are tempted to run the 200 meter inthe same fashion that they are accustomed to doing in the 100 meters. Ifeel this is a mistake --~---------


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The 200 meter runner has to realize that at about 50 to 60 meters theyhave to stop pressing and get into a relaxed sprint rhythm. This will help tomaintain their velocity throughout the course of the race. It is a commonrnlstaks on the part of the 200 meter runner to try to press all the waythrough the first 100 meters, and then attempt to hang on at the end. The200 runner can maintain within a few hundredths of a second, his besthundred meter time by relaxing and mentally concentrating on getting intoa.relaxedrunning style. By doing this he will have a better chance tomaintain his top speed down the final straightway where ultimately the 200meter will be won.' . .

\I believe in trying to minimize the amount of all-out sprinting inpractice. As an example, take the case of Michael Johnson who trains as aa-Type (200-400), he was limited in his speed work to practice starts,relayhandoffs and racing, and speed drills. If speed drills are implemented inworkouts at the proper time, then nothing is lost, and a lot-can be gainedby minimizing all out sprinting.

I would advise worklnq on starts around the curverOne.partlculardrlllthat we use is to place a marker in the lane at 30 meters and have yoursprinter take 4 to.6 starts at this distance, and then move the marker out to40 meters, take one start there, and continue moving the marker out untilthe runner has taken starts at least through the first 60 meters. -

I am enclosing some sample workouts for each of the four tr~liningperiods of our year at Baylor University. Ihope they will be of assistanceto each of you in working ""ith YOlJr200-meter run~er.


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200 Meter TrainingSample Workouts

I. Pre-Season (Sept.-Oct.-Nov.) (grass area preferred)Monday 1. Warm-up (30min.)

2. 6 x100 Technique runs3. 16 x 20036 (39) .24. Wgts.

Tuesday 1. Warm-up (30mln.)2. 6 x 50Technique runs3. A - 4 x 350 (35) 52.5

10B - 4 x 600 (75) 1:52

104. 800 cool-down slow (grass)

Wednesday 1. Warm-up (30 rnln.)2. 10 x 50 Technique runs. 3. 3 x 5 Long Hills (300)24. 1 x 800 Jog5. Wgts.

Thursday 1. Warm-up2. 15min. Cross-Country Run

Friday 1. Wgts.II. Indoor Season (Oec.-Jan.-Feb.)Monday 1. Warm-up

2. 3x 150 Build-ups3

3. A -8 x 200 282

. B - 10 x 200 28 .2

4. 4 x 40 Quick Action30

5. Wgts.


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Tuesday 1. Warm-up2. 3 x 150 Build-ups3. 8-10 Starts (curve)4. A - 2x 300 (26) 39

5B-2 x 450 (54) 62

105. 1 x200 30wkl200

6. 1 x 5 Short hills .(100)2Wednesday 1. Warm-up

2. 3 x 150 Build-ups3

3. Starts 6-8 curve4. A - 2 x 250 (26) 32. 5B - 2 x 350 (26) 46

55. h-drlll 3 x 1036. 1 x 200 2957. Wgts.

Thursday 1. Warm-up2. 3 x 150 Build-ups3. A-- 6 x 100

24. B - 8 x 10025. 1 x 800 295

Friday 1. Warm-up2. 3 laps (60/40) walk curves3. 1 x 200 (28) (42)wkllap


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III. Early Season (Mar.-Apr.-May)Monday 1. Warm-up

2. 3 x 150 Build-ups3. A - 6 x 200 262B -10 x 20026

24.. 4 x 40 Quick Action30 sec.

5. 2x 200 3030

.6.Wgts.Tuesday 1. Warm-up

2. Starts 6-8 curve3. A - 2 x 250 (25) 315B - 2 x 450 (53) 61

104. 4 x 40 Quick Action

305. 2X 200 30

30Wednesday 1. Warm-up

2. A- 3 x 150 (18)5B - 3 x 350 (26) 4653. 4 x 40

304.2 x 20030

305.. Wgts.

Thursday 1. Warm-up2. A - 2 sets speedmakers (60/40)B-3 sets speedmakers(60/40)3. 2 x 2003030

Friday 1.Warm-up2.3 laps (60/40)3. 1 x 200 28---------~-~------.--~.-----~--------~-------~..wkl200- --~~------~----~--~-~---~----~-~-------------.----~~-~----~-------~----~-----


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.. ; .

200 meter trainingI. Determine what type of 200 runnerwill be trained.

A. Speedtype 100/200B. Endurance type 200/400

II. Determine training methods accord-to the runner's strengths.A. Work to improve weakness

during off-season.B. Work to develop strengthsduring the entire year.

III. Setup a program to best developboth areas: strengths and.weaknesses .

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A. Divide year into four equalsegments:Off-seasonPre-seasonEarly seasonLate season

B. Select training site, grass, hills,etc.c. Begin related conditioningactivities, weight training,

plyometrics, swimming, hillrunning, etc.IV. Go from quantity to quality in,Developing a training program

A. Build a base with aerobictraining2


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B. Use a pyramid approach tosetting up training programv. Strength & speed are synonymous.Ways to get stronger are:A. weight training (standard weight

training programs)B. related strength training (plyo-metric, hill running, sand run-ning, resistance rope runs, etc.

c. Endurance runs, pure aerobicrunnmg,D. Tempo endurance runs,aerobic running in slow, high,volume number of runs.E. Strength endurance (runs thatlast longer than 10 seconds.)

-3 -----------------


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c. Drills are implemented to stressthe importance of relaxation.D. 150 meter build-ups, working onincreasing speed while nottightening up.E. Speed-maker drill, sprints and

JoggIng.VI. Minimizing Speed in Practice

A. Slower running allows for morerunning and more running willincrease strength.

B. Slower running allows forlessrest between runs. Less rest willincrease strength.5


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c. Slower running will aid sprinterin learning better technique andthus help sprinter's ability torelax.

D. Slower running will help protectsprinter from injury.VII. Developing the Start

A. Make sure.the strong leg is in thefront block of the starting blocks.B. Proper distance must be ,deter-mined between each block.C. A comfortable starting positionmust be determined.D. 200 starts should be done on theturn of the curve.6XI. Race strategy and technique


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t " '

A. Start should be as fast aspossible while negotiating. the curve.

B. Drive hard for the first 50metersc. From 50 meters to 150 meterssprintermust focus on main-taining maximum velocitywhile trying to stay relaxed ..D. From 15'0meters on to thefinish, sprinter must try to.accelerate speed while keepingtechnique intact.

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Speed DevelopmentI. Speed can be improved with propertraining.

A. Geneticmakeup determines anathlete's maximum potential,but improvement is possible ....to what degree is largely up tothe athlete and those persons .who direct the training.

B. The degree of improvement thatthe athlete will make is deter-mined by his abilities, his choiceof training, and his coach.II. The coach must first identify sprintcandidates

A. Fast-twitch and slow-twitch fiber1._


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B. Flexibility

c. Reaction TimeD. Body fat (restricts speed ofmovement)E. Physical make-up (size)F. The speed of muscle contraction(can be improved with propertraining)

III. Explosive PowerA. Speed in short distance runningcan be improved throughstrength/power trainingB. The speed of muscle contraction. can be improved with propertraining .. 2


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IV. Running Stride Length.A. A key element in the speedequation.B. If done improperly, it can bea disadvantage to the sprinter.

V. Stride rate (steps per second)A. Can be improved without hurt-ing stride length.B.. Just like stride length, if thestride rate is not executedproperly, it will be a majordisadvantage to the sprinter.

VI. Relaxation and TechniqueA. This is the third element of thespeed equation along with stridelen-gthandstride ..ate.


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B. Like the other two elements, ifThe athlete doesn't practicerelaxation and proper technique,he will be at a disadvantage.

VII. Training the SprinterA. Year-round program of training.B. Use the pyramid approach tosetting up the year's trainingprogram.

c. Always go from quantity toquality.D. If the athlete takes the time toreload, he will never peak tooearly.

VIII. Work to improve the keyelements in good sprinting4


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A.. Overall conditioning and fitnessB. Specific conditioningc. Stride LengthD. Stride rateE. FootplacementF. Air-timeG. Recovery leg..

IX. Improving Stride LengthA.Bet~er sprinting formB. Legs and ankles must getstronger


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c. Work to improve both hip andankle flexibilityx. Improving Stride Rate

A. Proper warm-up can enablesprinter to have faster striderate.B. Body fat can hinder stride rateif body-fat ratio is too high.c. Strength/power training (weighttraining and plyometrics) are agreat benefit to development ofstride rate.D. Sprint-assisted training hassome benefit, but the verdict is

still out on how much it benefits.E. Down-hill running

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F. Fast-action drills, such as the h-drill is helpful in developingstride rate.

G. Pawing drill is great in develop-ing the recovery leg..H. Ladder-on-the-ground drillrequires fast action of therecovery leg.

XI. Speed-Maker drill

A. Designed to incorporate. all theelements in fast sprinting intoone drill .B. This drill allows the coach to bein position to observe the

runners as they run repeatedshort sprints of 60-70-80-90meters.'1


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c. During this drill, the athlete isfocused on proper sprinttechnique and can be correctedby the coach as he passes byduring his recovery phase.

XII. Train slow/Race fastA. Run full out in only a few of thetraining sessions.B. Starts, relay hand-offs, and drills that cover 60 to 90 metersare the only drills. where full

effort is required.c. Cuts down on injury possibilitiesD. Slower runs allows the athlete to

run more in training, whileresting less.8


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Coaching Athletes to betheir BestI. There is only on thing worsefor anathlete than not having a coach -and that is having a bad coach.

A. Coaches have an awesome. responsibility. Athletes put theirtrust and.often their future inthe coach's hands. The coach isalso parent, agent, counselor,judge and jury.

B. Any coach who is throughlearning is through!C. Everyday the coach, should dosomething to improve his coach-ingexpertise. Clinics, books,

film, video,word-of-mouth-.whatever it takes to improve, thecoach should strive to do it.1


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D. One major learning tool is theathletes themselves.II. Keep up with the latest in trainingmethods.

A. New information often comesout regarding most event areas.B. Utilize information from thosewho have a proven track recordof success over a long period oftime.c. Most outstanding coaches do notchange what they have beensuccessful with but they do makeminor adjustments.

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D. My personal theory is thatcoaches should try to improvetheir training procedures by atleast one percent a year.

-III. Advantages of having one training.program over a long period of timeA. The coachcan evaluate workoutperformances over a long periodof time and can make goodsound decisions after review ofthem.B. The athletes also will be morecomfortable ina system wherethey can see improvement over along period of time.


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IV. "If it is not broke, don't fix it!"

A. Many of the things that MichaelJohnson did in workouts in 1996 .were things others had done 10years earlier. He could Just dothem better ..One drill we added in 1997 was a.modified version of one of mymiler's workouts-we call thisdrill 30/30.

B. Our 200/400 workout programtoday is probably about 75% ofwhat we were doing in 1975.The 25% additions have madeus much better than in 1975;however, the 75% is still thebackbone. of our training. program.

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v . The coach must help the athlete .to understand the principle of the .training program if he is going to besuccessful.A. Have a meeting at start of thetraining to give the athlete an_overview of what is to beaccomplished.B.Goal-setting is an importantmotivator.

c. Goals must be realistic.

VI. ' Relationship of Coach to Athlete5


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A. Both coach and athlete shouldmaintain a professionalrelationship at practice as well atcompetitions.

B. The coach should provide theathlete a detailed time scheduleregarding such things as warm-up, massage, final preparationbefore reporting to starting line.

C.The coach should know theathlete's mood swings in orderto better communicate with theathlete in stressful situations.

D. A familiar routine seems to relaxthe athlete more.VII. Are we as coaches any smarterthan 25 years ago?6


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C. Post your training session so theathlete can prepare for thetraining in his mind while doingwarm-ups. Record results daily.

D. Training area should be aspleasant as possible. It makesfor a better mental frame ofmind.

IX. Support staff is vitalA. Assistant coaches, if possible,

for event areas.B. Team doctors, general medicalandspecialists, such as bone andjoint doctors, etc.C. Chiropractor, acupuncturist,surgeon, etc.

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D. Sports medicine, massagetherapy,physical therapy.

E. Flexibility expertF. Weight training coachG. Media relations personH. Manager (agent)

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Documents

ClydeHart2007USATFHandout