Teaching athletics skills, part 1

ATHLETICS COACHING GUIDE
Teaching Athletics Skills, Part 1

Special Olympics Athletics Coaching Guide- September 2007
Special Olympics Athletics Coaching Guide
Table of Contents
2
Table of Contents
Warm-Up 4
Cool-Down 5
Stretching 6
Upper Body 8
Low Back & Glutes 11
Lower Body 14
Stretching - Quick Reference Guidelines 17
Basic Mechanics of Running 18
Sprinter 18
Distance Runner 18
Coaches Tips for Running Basics At-A-Glance 20
Starts Skill Progression 21
Stand-up Start 21
Block start 21
Starts 22
Power Foot 22
Stand-up Start 22
Block Start 23
Drills for Teaching Starts 26
Coaches Tips for Starts At-A-Glance 29
Sprints Skill Progression 30
The Sprints (100m-400m) 31
Start Phase 31
Accelerating Phase 31
Finish Phase 32
Sprint Striding Techniques -- At-A-Glance 33
Drills for Sprinters 35
Coaches Tips for Sprinters At-A-Glance 40
Hurdles Skill Progression 41
Hurdles 42
Faults & Fixes Hurdles 43
Hurdle Drills 44
Coaches Tips for Hurdlers At-A-Glance 53
Relays Skill Progression 54
Relays 55
4 x 100m Relay 55
Teaching Relay 56
4 x 400m Relay 59
Faults & Fixes Relays 60
Relay Training Drills 61
Coaches Tips for Relays At-A-Glance 62
Middle Distance Skill Progression 63
Middle Distance 64
Faults & Fixes Middle Distance 65
Middle Distance Drills 66
Coaches Tips for Middle Distance Runners At-A-Glance 67
800m 8-Week Sample Workout 68

Table of Contents
3
Long Distance Skill Progression 71
Long Distance Running (3000m-10,000m) 72
Faults & Fixes Long Distance 73
Coaches Tips for Long Distance Runners At-A-Glance 74
Training Theory Long Distance 75
Long Distance Events Sample Workouts 75
SAMPLE TRAINING PLANS 76
5k & 10k 12-Week Training Program 76
3k 8-Week Training Program 79

Warm-Up and Cool-Down
4
Warm-Up
A warm-up period is the first part of every training session or preparation for competition. The warm-up starts slowly
and gradually involves all muscles and body parts. In addition to preparing the athlete mentally, warming up also has
several physiological benefits.
The importance of a warm-up prior to exercise cannot be overstressed. Warming up raises the body temperature and
prepares the muscles, nervous system, tendons, ligaments and cardiovascular system for upcoming stretches and
exercises. The chances of injury are greatly reduced by increasing muscle elasticity.
Warming Up:
Raises body temperature
Increases metabolic rate
Increases heart and respiratory rate
Prepares the muscles and nervous system for exercise
The warm-up is tailored for the activity to follow. Warm-ups consist of active motion leading up to more vigorous
motion. The total warm-up period should take at least 25 minutes and immediately precedes the training or competition.
A warm-up period should include the following basic sequence and components.
Activity Purpose Time (minimum)
Slow walk / fast walk /
run
Heats muscles 5 minutes
Stretching Increases range of movement 10 minutes
Event Specific Drills Enhance coordination, prepare for
training/competition
10 minutes
Walking
Walking is the first exercise of an athlete s routine. Athletes begin warming the muscles by walking slowly for 3-5
minutes. This circulates the blood through all the muscles, providing them greater flexibility for stretching. The
objective is to circulate the blood and warm the muscles in preparation for more strenuous activity. Athletes can also do
arm circles while walking,
Running
Running is the next exercise in an athlete s routine. Athletes continue warming the muscles by running slowly for 3-5
minutes. This circulates the blood through all the muscles, providing greater flexibility for stretching. The run starts out
slowly and gradually increases in speed; however, the athlete never reaches even 50 percent of his/her maximum effort
by the end of the run. Remember, the sole objective of this phase of the warm-up is circulating the blood and warming
the muscles in preparation for more strenuous activity.
Stretching
Stretching is one of the most critical parts of the warm-up and an athlete s performance. A more flexible muscle is a
stronger and healthier muscle. A stronger and healthier muscle responds better to exercise and activities and is more
able to resist injury. Please refer to the Stretching section for more in-depth information.

Warm-Up and Cool-Down
5
Event Specific Drills
Drills are activities designed to teach sport skills. Progressions of learning start at a low ability level, advance to an
intermediate level and, finally, reach a high ability level. Encourage each athlete to advance to his or her highest
possible level. Drills can be combined with warm-up and lead into specific skill development.
Skills are taught and reinforced through repetition of a small segment of the skill to be performed. Many times, the
actions are exaggerated in order to strengthen the muscles that perform the skill. Each coaching session should take the
athlete through the entire progression so that he/she is exposed to all of the skills that make up an event.
Examples of Specific Warm-up Activities
Swing arms back and forth simulating the pendulum swing.
Walk through the approach and delivery without the ball.
A-Skips
Cool-Down
The cool-down is as important as the warm-up. Stopping an activity abruptly may cause pooling of the blood and slow
the removal of waste products in the athlete's body. It may also cause cramps, soreness and other problems for athletes.
The cool-down gradually reduces the body temperature and heart rate and speeds the recovery process before the next
training session or competitive experience. The cool-down is also a good time for the coach and athlete to talk about the
session or competition. Note that cool-down is also a good time to do stretching, as muscles are warm and receptive to
stretching movements.
Activity Purpose Time (minimum)
Slow aerobic jog Lowers body temperature
Gradually lowers heart rate
5 minutes
Light stretching Removes waste from muscles 5 minutes

6
Stretching
Stretching
Flexibility is critical to an athlete s optimal performance in both training and competition. Flexibility is achieved
through stretching.
Stretching follows an easy aerobic jog at the start of a training session or competition or during cool-down. Begin
with an easy stretch to the point of tension, and hold this position for 15-30 seconds until the pull lessens. When the
tension eases, slowly move farther into the stretch until tension is again felt. Hold this new position for an additional 15
seconds. Each stretch should be repeated up to four or five times on each side of the body.
It is important to continue to breathe while stretching. When leaning into the stretch, exhale. Once the stretching
point is reached, keep inhaling and exhaling while holding the stretch. Stretching should be a part of everyone s daily
life. Regular, daily stretching has been demonstrated to have the following effects:
1. Increases the length of the muscle/tendon unit
2. Increases joint range of motion
3. Reduces muscle tension
4. Develops body awareness
5. Promotes increased circulation
6. Makes you feel good
Some athletes, such as those with Down syndrome, may have low muscle tone that makes them appear more
flexible. Be careful to not allow these athletes to stretch beyond a normal, safe range. Several stretches are dangerous
for any athlete to perform, and should never be part of a safe stretching program. These unsafe stretches include the
following:
neck backward bending
trunk backward bending
spinal roll
Stretching is effective only if the stretch is performed accurately. Athletes need to focus on correct body positioning
and alignment. Take the calf stretch, for example. Many athletes do not keep the feet forward, in the direction that they
are running. The feet should be pointing straight ahead rather than turning out or in.
Incorrect Correct

Stretching
7
Another common fault in stretching is bending the back in an attempt to get a better stretch from the hips. An
example is a simple sitting forward leg stretch. The athlete should think of stretching forward from the waist rather than
down from the upper back.
Incorrect Correct
This guide will focus on some basic stretches for major muscle groups.

8
Stretching
Upper Body
Chest Opener Side Stretch
Clasp hands behind back
Palms facing in
Push hands toward sky
Raise arms over head
Clasp forearms
Bend to one side
Side Arm Stretch Trunk Twist
Raise arms over head
Clasp hands, palms up
Push hands toward sky
Athletes unable to clasp their
hands can still get a good
stretch by pushing their hands
to the sky.
Stand with back to wall
Turn, reach palms to wall

Stretching
9
Triceps Stretch Shoulder Triceps Stretch
Raise both arms overhead
Bend right arm, bring hand to back
Grasp elbow of bent arm and pull gently toward
the middle of the back
Repeat with other arm
Take elbow into hand
Pull to opposite shoulder
Arm may be straight or bent

10
Stretching
Shoulder Triceps Stretch with neck Twist
Take elbow into hand
Pull to opposite shoulder
Turn head in the opposite direction of the pull
Arm may be straight or bent
Teaching correction: the athlete above is
turning her head in the wrong direction. To
get the maximum benefit of the stretch,
make sure that the head is turned toward the
shoulder being stretched, or in the direction
opposite the pull.
Chest Stretch
Clasp hands behind head. Push elbows back
Keep the back straight and tall
Don t pull forward on head
This is a simple stretch that the athlete may not
feel strongly when stretching. However, it opens
up the chest and inner shoulder areas, preparing
the chest and arms for the workout.

Stretching
11
Low Back & Glutes
Deep Hip Stretch Crossed Ankle Stretch
Kneel, cross left knee over right
Sit between heels
Hold knees, lean forward
Sit, legs outstretched and crossed at ankles
Reach extended arms in front of body
Groin Stretch
Sit, bottoms of feet touching
Hold feet/ankles
Bend forward from hips
Ensure that the athlete is pulling
up in his lower back
Here, the back and shoulders are
rounded. The athlete is not
bending from his hips and not
getting the maximum benefit of
the stretch.
Here, the athlete is correctly bringing
his chest to his feet and not pulling
his toes toward his body.
Hip Rolls
Lie on back, arms outstretched
Bring knees to chest
Slowly drop knees to left (exhale)
Bring knees back to chest (inhale)
Slowly drop knees to right (exhale)
Work on keeping the knees together to get
the full stretch through the buttocks

12
Stretching
Camel Stretch Half Camel Stretch Full
Kneel, place hands on low back
Push hips forward
Tilt head back
Use this stretch for athletes who need to gain
greater flexibility in their quadriceps, hip
flexor and groin.
Bring hands to heels of feet
Push chest up and out
Straighten the back by pushing the hips up.
The athlete will feel a greater stretch in the
quadriceps.

Stretching
13
Supine Hamstring Stretch Spine Curl
Lie on back, legs outstretched
Alternating legs, bring legs to chest
Bring both legs to chest at the same time
Lie on back
Bring left knee to chest
Hold leg on hamstring with both hands
Lift head and shoulders to knee
Alternate legs
Downward Facing Dog
Toes
Downward Facing Dog
Flat Footed
Downward Facing Dog
Alternating Legs
Kneel, hands directly under
shoulders, knees under hips
Lift knees until standing on
toes
Slowly lower heels to ground
Continue alternating toes to
heels up and down slowly
Drop heels to ground
Excellent stretch for the lower back
Alternate raising to toes on one leg,
while keeping the other foot flat on
ground
Excellent stretch to prevent and help
shin splints

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Stretching
Lower Body
Calf Stretch Calf Stretch w/Bent Knee
Stand facing wall/fence
Lean arms and forehead on wall/fence
Bend forward leg slightly
Bend ankle of back leg
Bend both knees to ease strain
Hamstring Stretch Seated Straddle Stretch
Legs straight out and together
Legs are not locked
Bend at hips, reach toward ankles
As flexibility increases, reach for feet but
don t pull on toes
Push out through the heels, pointing toes
to the sky
Legs straddled, bend at hips
Reach out toward the middle
Keep the back straight

Stretching
15
Hurdle Stretch - Incorrect Hurdle Stretch - Correct
Correct alignment of the lead leg is important in a hurdle stretch. The foot must be
aligned in the forward direction of running.
Sit with legs outstretched
Bend knee, touch bottom of foot to opposite thigh
Toes of the straight leg are flexed toward sky
Push out through the heel, forcing toes to the sky
Bend at hips in nice easy stretch bringing chest forward toward knee, reaching
toward the outstretched foot

16
Stretching
Step-Ups Standing Hamstring Stretch
Step onto support, with bent leg
Push hips in, toward support
Rest heel of foot
Push chest/shoulders in and up
Don t rest heel on something too high
Don t overstretch
Forward Bend
Stand, arms outstretched overhead
Slowly bend at waist
Bring hands to ankles or shins or knees without strain
Point fingers toward feet

Stretching
17
Stretching - Quick Reference Guidelines
Start Relaxed
Do not begin until athletes are relaxed and muscles are warm.
Be Systematic
Start at the top of body and work down.
Progress from General to Specific
Start general, then move into event specific exercises.
Make slow, progressive stretches.
Be controlled.
Do not bounce or jerk to stretch farther.
Use Variety
Make it fun. Use different exercises to work the same muscles.
Breathe Naturally
Do not hold breath, stay calm and relaxed.
Allow for Individual Differences
Athletes start and progress at different levels.
Stretch Regularly
Always include time for warm-up and cool-down.
Stretch at home.

18
Running Basics
Basic Mechanics of Running
Running differs from walking in that, when running, the athlete only has one foot in contact with the ground at all
times. However, in both running and walking events, the athlete must maintain a balanced and upright posture. The
form for running sprints or distance events follows the same basic principles. However, in distance events the knee
drive and arm carriage are a little lower. This section gives general guidelines for running mechanics. More specific,
technical details are included in the sprints, middle and long distance sections.
Sprinter Distance Runner
1. The athlete controls his/her speed by how much force is applied with each foot strike.
2. The quicker the foot strikes the ground, the faster the athlete runs.
3. When running fast, the heel must be lifted high under buttock.
4. Leg turnover and stride length determine the speed at which an athlete runs.
Getting Into Proper Running Form
1. Take a Hips Tall position with your trunk and head directly above the hips.
2. Let arms hang loosely at the sides of your body.
3. Close hands loosely with the thumbs up.
4. Lean forward slightly; bend ankles until body weight is centered on balls of feet.
5. Bend arms; bring hands to top of hips forming a 90-degree angle between lower and upper arms.
6. Keep head in a neutral position, looking forward, with facial muscles relaxed.

Running Basics
19
Lifting Knees/Driving Arms
1. Lift heel and push off with ball of foot.
2. Bend leg at knee and drive it forward.
3. Bring foot forward under knee.
4. Strike ground with ball of foot while bringing the foot back under the body.
5. Swing the arms forward and back with no help from the shoulder muscles.
6. Stop hands at midline of torso at the top, and at the back of the hips at the bottom, shortening the angle slightly
on the upswing and lengthening the angle slightly on the downswing.
Faults & Fixes Running Basics
Error Correction Drill/Test Reference
Athlete not running in upright
position.
Need to make sure drive leg is
being fully extended (push off).
Bounding and strides.

20
Running Basics
Coaches Tips for Running Basics At-A-Glance
Tips for Practice
1. Demonstrate Hips Tall position emphasizing relaxed shoulders and arms.
2. Have the athlete walk with quick steps on balls of feet.
3. Emphasize the foot striking the ground under the runner's body, not ahead of it.
4. Have the athlete run straight at you to make sure that the shoulders stay parallel to ground and
upper body is not twisting back and forth.
5. Do lots of running basic drill work.
6. Encourage athletes to train a minimum of 2-3 days at home.
7. Be patient.

Starts
21
Starts Skill Progression
Stand-up Start
Your Athlete Can Never Sometimes Often
Identify power foot
Stand behind start line, relaxed, power foot in front on ball of foot
Bend front knee slightly, balancing weight on both legs
Remain still in "Set" position
Push strongly off ball of power foot, swinging back arm forward
Stay low, using arms to drive body forward
Totals
Block start
Identify power foot
Set the blocks
Remain still in "On Your Mark" position
Distribute weight evenly over hands and back knee
Take balanced "Set" position
Hold his/her weight on hands behind starting line
Drive off footpads of both blocks
Extend legs fully, driving legs and arms forward
Keep the body low, pushing hard off the power foot
Totals

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Starts
Starts
A good start can make all the difference in any track event, regardless of the distance. At the start of a race, athletes
want to get out strong and fast. There are two primary types of starts the stand-up and the block start. In sprint events,
athletes use stand-up or block starts. In distance events, athletes use the stand-up start.
Power Foot
In this start, the athlete puts his/her power foot forward for a strong launch. Determining the power foot can be easily
accomplished by having the athlete pretend to kick a ball. The foot that is used to kick the ball is the back foot. The foot
that is used to support the body is the front foot, the power foot.
Stand-up Start
Teaching Points
The fundamentals of the start involve three commands: on your mark,, set and go. Note that go can be a starter s
pistol or whistle.
On Your Mark Command
The on your mark command is used when the athlete comes to the starting line to begin the race.
1. Stand behind start line, relaxed, power foot in front.
2. Place toe of back foot behind the heel of front foot, about 20-30cm.
3. Look up slightly, focusing 2 meters ahead.
Set Command (Note: Not used in races longer than 400m)
On the set command the athlete must become as still as possible.
1. Bend front knee slightly - about 120 degrees, placing weight on ball of front (power) foot.
2. Hold arm opposite from front foot flexed in front of body.
3. Hold other arm back, hand closed slightly past the hip.
4. Stand as still as possible.
Go Command Sound of the Starter s Pistol or Whistle
The go command is for the athlete to start moving. The go command is usually created by the sound of a starter s
pistol or other device, such as a whistle.
1. Drive back leg forward, leading with knee, swinging front arm back.
2. Push strongly off ball of front (power) foot, swinging back arm forward forcefully.
3. Stay low, using arms to drive body forward.

Starts
23
Block Start
Each athlete needs the blocks set in a way that is comfortable to him/her. Whether to learn, train on and use blocks is an
individual decision that should be discussed between the athlete and coach. Note: These are general guidelines and may
not apply to every athlete depending on physical ability or range of motion.
Teaching Points
Setting the Blocks
1. Align blocks in direction of start.
2. Place starting blocks one foot-length from the starting line.
3. Place front pedal two foot-lengths from the starting line.
4. Place rear pedal two and one-half to three foot-lengths from starting line or approximately one foot-length from
the front block.
5. Note: The front and back pedals will have to be adjusted depending on the athlete s preference. When you travel
to compete, starting blocks are different. However, your athlete will become able to make minimal adjustments,
and you will become consistent at setting of the blocks.
On Your Mark Command
1. Kneel.
2. Place feet firmly against pedals so toes barely touch ground, with the power foot in the front pedal.

24
Starts
3. Heels are off the pedals and the toes are curled under and touching the track.
4. Rear-leg knee is resting on the ground.
5. Place hands shoulder-width apart behind start line.
6. Place fingertips down, thumbs pointing in toward each other, creating an arch between the index fingers and
thumb, parallel to the start line.
7. Roll body forward slightly, keeping arms straight and rigid but not locked.
8. Distribute weight evenly over hands and back knee.
9. Hold head up in line with spine.
10. Focus on a spot a few meters in front of start line.
Set Command
1. From on your mark position, lift hips from ground slightly higher than shoulders, front knee bent
approximately 90 degrees, back knee bent 110 degrees to 120 degrees.
2. Keep arms straight, but not locked.
3. Distribute weight evenly over hands.
4. Focus 2 meters down track.
5. Back and head form a straight line.
6. Concentrate on reacting to sound of gun or start command - driving out of blocks.
Go Command - Sound of the Starter s Pistol or Whistle
1. From set position, at the sound of the starter s pistol or start command, thrust back knee and opposite arm
forward strongly.
2. Drive off footpads of both blocks.
3. Keep the body low, pushing off the power foot hard, fully extending leg.
4. Continue driving legs and arms forward, accelerating into full sprinting stride.
5. Concentrate on moving the hands quickly to initiate movement out of the blocks.
Acceleration to Top Speed
1. Use short, quick steps out of blocks, allowing stride to increase in length as velocity increases, gradually
standing up. Should be inclined forward for first 5-6m, fully upright at 25-40m.
2. Make sure feet strike ground directly under the center of gravity.
3. Use the arms vigorously, bringing loosely-closed hands to chest line during upswing and stopping them at back
side of hips on downswing.

Starts
25
Faults & Fixes Starts
Stand-up start - When gun goes,
athlete stands up.
Focus on first 2-3 strides.
Keep low.
Mark spot on track about 2-3
meters in front of athletes for them
to focus on.
Block start - Front knee is bent
less than 90 degrees or more than
90 degrees.
Less than 90 degrees - move
starting block back because it
is set too close to line.
More than 90 degrees move
block forward.
Observation
Block start - Athlete s shoulders
are not far enough forward.
Move shoulders forward until
they are slightly in front of
hands.
May need to move blocks
forward.
Put mat in front of starting block
and see how far athlete can lean
forward without falling.
Block start - Drive out of blocks is
not explosive.
Athlete s forward leg needs to
forcefully push against the block
Jump into air from set
position.
Jump into air and land in set
position.

26
Starts
Drills for Teaching Starts
Partner Push Drill
Reps: 8x3-4 steps
Purpose
Develop arm and leg drive
Allow coach to evaluate efficiency of athlete s start
Teaching Points
1. Take proper set position.
2. Coach stands in front of athlete, with hands on athlete s shoulders.
3. On command, athlete dives explosively into a fully extended position.
4. Coach provides resistance and support.
Points of Emphasis: Powerful and explosive knee drive
Strong thrusting arm action
When to Use: Beginning of skill work
8-Step Drill
Reps: 8x8 steps
Purpose
Increase strength and power of start
Develop explosive movement patterns
Develop consistency in foot strike and leg frequency
Teaching Points
1. Begin from a start command.
2. Drive out of blocks, taking only eight steps.
Points of Emphasis: Decrease in time over distance
Powerful and explosive coordination of arm and leg action

Starts
27
Stand-up Start Drill
Reps: 8x30m
Purpose
Develop acceleration at the start
Increase strength and power of start
Develop explosive movement
Teaching Points
1. Take Hips Tall position.
2. Step power leg forward; bend at knee as much as possible.
3. In set position, bend forward from trunk.
4. Bring arms in position opposite legs.
5. On command, drive arms and legs, attaining maximum acceleration.
Points of Emphasis: Foot spacing: one foot-length from heel of power side to toe of quick side
Deep Start Drill
Reps: 8x3-4 steps
Purpose
Develop power
Teaching Points
1. Take on your mark position.
2. Power leg knee almost touches elbow of the arm closest to the power leg.
3. On command, explode from both legs, bounding 3-4 steps.

28
Starts
Points of Emphasis: Front and rear legs must drive through a greater range of motion
Push-up Start Drill
Reps: 8x5-10 steps
Purpose
Improve arm strength and coordination
Increase reaction time to start command or sound of pistol
Teaching Points
1. Take regular push-up position.
2. Lower knees to track.
3. Move power leg forward.
4. Move rear foot about 12 inches behind front foot.
5. On command, execute start.
Points of Emphasis: Quick knee drive explosiveness

Starts
29
Coaches Tips for Starts At-A-Glance
Tips for Practice
1. Front leg pushes back forcefully to provide needed drive out of blocks.
2. Body moves both forward and upward.
3. Do repeat starts for 10, 20 and 30 meters while maintaining good sprinting form.
4. Concentrate on reacting to the sound of start command.
5. Emphasize using arm action to get out of blocks quickly.
6. Emphasize using force against ground or block pedal.
7. Emphasize that the back foot needs to go beyond starting line on first step.
8. Place colored tape two meters in front of start line on which athlete can focus.
9. Emphasize first moving back foot forward and front arm back.
10. Practice moving arms and back foot at sound of pistol or start command.
11. Physically manipulate athlete's feet and arms to get them into proper position.
Tips for Competition
1. Remind athletes to raise hand if having trouble with blocks or getting set.
2. Take time to set blocks correctly.
3. Remind athletes to back into their blocks.
4. Get a routine and stick with it.
5. Remain relaxed breathe.

30
Sprints
Sprints Skill Progression
Perform a stand-up or block start
Maintain erect posture with hips tall
Push off the track with balls of feet
Move foot backward under body upon landing
Drive knees up so thigh is parallel (horizontal) to track
Maintain high heel recovery as drive foot leaves ground
Maintain tall posture, with slight forward body lean from ground, not from
waist
Swing arms forward and back without rotating shoulders
Keep feet flexed, toes up
Sprint under control for entire race
Totals

Sprints
31
The Sprints (100m-400m)
Sprinting is the art of running as fast as possible. Power and coordination are the essential ingredients in the production
of speed. Coordination can be improved through practicing good running mechanics. Speed is mostly an inherent factor;
however, both coordination and speed can be improved through proper training. Mechanics of running is explained in
the Running Basics section. Sprinting can be broken down into four phases: the start, acceleration, maintaining
momentum and the finish.
The two main components that increase speed are how long steps are (stride length) and how quickly they are made
(stride frequency).
Start Phase
Starts are explained in the section titled Starts.
Accelerating Phase
The accelerating phase is achieved by driving or pushing with the drive leg. This requires a forward lean, which is
directly proportional to amount of acceleration. Remember that acceleration does not mean speed, or fast; it means the
rate of increasing speed.
1. As drive leg is driving or pushing, free leg is also driving low and fast to place the foot under the body s center
of gravity.
2. Heel recovery of drive leg is low coming out of the blocks.
3. With each step, speed increases until top speed is reached
4. Each leg is driven powerfully until it is fully extended.
5. Vigorous arm action is maintaining balance, rhythm and relaxation.
Maintaining Momentum Phase
The maintaining momentum phase is achieved by combining basic mechanics with the speed attained in the
accelerating phase.
1. Drive knees up so thigh is parallel (horizontal) to track.
2. High heel recovery is maintained as drive foot leaves ground.
3. Maintain tall posture, with slight forward body lean from ground, not from waist.
4. Swing arms forward and back vigorously, without rotating shoulders.
5. Keep feet flexed, toes up.
Sprinting on a Curve
1. Lean inward around the curve.

32
Sprints
2. Keep feet parallel to the curve (the same direction as the lines).
Finish Phase
1. While sprinting down the track, the athlete maintains good posture with normal stride
action through finish line.
2. Taking the last stride, the athlete lunges forward and leans through finish line. Athlete
should pretend that the finish is beyond where it really is to continue momentum.

Sprints
33
Sprint Striding Techniques -- At-A-Glance
1. Foot moves backward under body upon landing.
2. Heel moves back and high as drive foot leaves ground.
3. Foot touches down as close as possible to a point under the center of body.
4. Each leg is driven powerfully until it is fully extended.
5. Thigh of leading leg is lifted to horizontal position, parallel to the ground.
6. Hips remain at the same height throughout.
7. Stand in a tall posture with a slight forward body lean (from ground, not from waist).
8. Shoulders are relaxed with little or no side-to-side rotation.
9. Arms swing backward, reaching for hip.
10. Arms are bent at elbow, at a 90-degree angle.
11. Hands are relaxed, extended or closed, with no tension or strain.
12. Arms swing forward chin-high into midline of torso in direction of the run, yet do not cross midline.
13. Head is straight with eyes focused ahead.
14. Face, jaw, neck and shoulders are relaxed.
15. Ankle joint is flexed (toe up) just prior to foot landing.

34
Sprints
Faults & Fixes Sprints
Arms and shoulders twist and
rotate.
Keep torso parallel to the direction
athlete is running.
Practice while running on the spot.
Sit on ground, legs stretched in
front, and do arm movement.
Athlete is not running in upright
position.
Make sure drive leg is being fully
extended (push off).
Bounding and strides.
Athlete is very tense with fists
clenched, facial muscles
scrunched, shoulders up high.
Practice running relaxed;
emphasize proper breathing.
Practice relaxation and breathing
techniques.
Athlete weaves in lane. Feet should be parallel to lane
lines.
Run on lane lines and between
pylons.

Sprints
35
Drills for Sprinters
Quick-Step Running
Reps: 3x30m
Purpose
Develop quick leg action over distance
Teaching Points
2. Run in place, bringing heels up and under buttocks.
3. Run forward in medium-length strides.
4. Use low knee lift.
5. Carry upper body erect with a slight forward lean.
6. Hold the head level and slightly forward, with relaxed arm action.
7. Maintain a smooth pace throughout run.
8. Take walking lunges back to start.
Points of Emphasis: Heel drive to buttocks
When to Use: Warm-up
A - Skips
Reps: 3x30m
Purpose
Develop quick leg action drive up/drive down
Develop consistency in proper foot strike
Develop hurdling rhythm
Teaching Points
1. Take Hips Tall position, begin skipping.
2. Quickly drive legs up, heels to buttocks, alternating legs.
3. Jog back to start, repeat with other leg.

36
Sprints
Points of Emphasis: Focus on knee up, toe up, heel up action
Extremely quick up-down of leg
Foot is flexed

Sprints
37
B - Skips
Reps: 3x30m
Purpose
Teaching Points
2. Bend and drive up one leg.
3. Extend leg from knee, drive leg down to ball of foot.
4. Alternate legs with every other skip.
Points of Emphasis: Lead with knee, and then extend leg
Foot is flexed
Leg drive down is very quick
Fast Leg Drill
Reps: 3x10-15 seconds
Purpose
Develop quick foot action and leg action
Teaching Points
2. Quickly, alternate driving knees up.

38
Sprints
Points of Emphasis: Quickness in legs and arms
Little ground time
When to Use: Warm-up, sprinters and hurdlers especially
Knee Clap
Reps: 3x30m; Increase to 100m
Purpose
Develop straight forward running position
Develop proper body balance
For hurdlers: develop high knee action necessary for hurdle clearance
Teaching Points
1. Take Hips Tall position, hands raised chest high, palms down, elbows bent.
2. Drive knee to palm with quick leg action.
3. Alternate legs.
4. Take walking lunges back to start.
Points of Emphasis: Use short steps little distance is covered with each step
Maintain slight forward lean
Do not lean backward when driving knee to chest
Complete extension of driving leg
High Knees
Reps: 3x50m; increase to 100m
Purpose
Develop knee drive and endurance

Sprints
39
Teaching Points
2. Begin to jog slowly, bringing knees to chest.
3. Maintain a slight forward lean.
4. Alternate legs.
5. Jog back to start.
Points of Emphasis: Keep back straight with slight forward lean
When to Use: Warm-up; technique and endurance work

40
Sprints
Coac hes Tips for Sprinters At-A-Glance
Tips for Practice
1. Stand in front of the athlete and have him/her hit your hands with his/her hands while working on
the proper arm action.
2. Stand in front of the athlete and have the athlete run in place hitting your hands with his/her knees,
to demonstrate correct knee lift.
3. Constantly change each athlete's designated lane.
4. Emphasize that all athletes must stay in their designated lanes during sprint races.
5. Practice sprinting form on straight-aways and curves.
6. Have athlete focus on finish line.
1. Remind athlete to remain relaxed.
2. Remind athlete to remain focused.
3. Lean through finish line.

Hurdles
41
Hurdles Skill Progression
Perform a stand-up or block start
Run from blocks to first hurdle using proper sprint form
Drive lead knee up first, then extend slightly bent lead leg over hurdle
Drive trail leg over top of hurdle, turning knee and foot outward
Keep trail-leg knee higher than foot, toes higher than heel
Continue rotating knee to chest
Drive lead leg down to ball of foot
Bring trail leg through with foot directly striking track on ball of foot
Sprint between hurdles consistently, using three- or five-step rhythm
Sprint from last hurdle to finish line
Sprint under control for entire race
Totals

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Hurdles
Hurdles
Hurdling is a sprint race that is run over barriers. The faster and more efficiently an athlete can clear a hurdle and begin
sprinting again, the faster his/her time will be. The athlete must develop the skill of stepping over the hurdle rather than
jumping over it. Rhythm is the key to running a good hurdle race. The athlete who can clear the barriers with the least
amount of stride alteration will be the most successful. The athlete should strive to use the same number of steps
between each hurdle. The optimum is three. Basic foot speed is an essential ingredient for becoming a good hurdler.
Training hurdles that are collapsible and adjustable from low to higher are good for introductory and indoor training.
1. Take block start position with lead-leg foot in rear block.
2. At starting signal, run from blocks to first hurdle, keeping body erect while using good sprint form. Should have
eight strides to first hurdle.
3. Extend a slightly bent lead leg over hurdle and lift up on ball of the foot of the lead leg, using the opposite elbow
and lower arm for balance.
4. Drive trail leg over top of hurdle by turning the knee and foot outward, with the knee higher than the foot and
the toes higher than the heel.
5. Continue rotation until knee is up to the chest.
6. Drive lead leg down to ball of foot.
7. Bring trail leg through with foot directly striking track on ball of foot.
8. Sprint between hurdles.
9. Maintain consistent number of strides between hurdles.
10. Sprint from last hurdle to finish line.

Hurdles
43
Faults & Fixes Hurdles
Trail knee or foot hits hurdle. Trail leg needs to be parallel to the
hurdle, and foot should hang down
(need strong hip flexors).
Do flexibility exercises for hip
and surrounding muscles.
Athlete lands too far away from
the hurdle.
Adjust stride length so athlete
takes off farther from the hurdle.
Practice with adjusted stride
length bring lead leg downward
aggressively.
Approach to first hurdle is
irregular.
Build confidence; build power and
increase effectiveness from
starting blocks (stay low, focus on
first hurdle).
Practice alongside hurdles,
focusing on stride length and
pacing.

44
Hurdles
Hurdle Drills
High Knee Lifts
Reps: 3x30m
Purpose
Develop knee drive
Develop coordination
Teaching Points
2. Alternating legs, drive knees up as high as possible while walking.
3. Gradually increase pace from walking to jogging.
4. Jog/skip back to start.
Points of Emphasis: Stay on balls of feet
Maintain a slight forward body lean
A - Skips (both with and without hurdle)
Reps: 2x each leg
Purpose
Teaching Points without Hurdle
2. Drive knee up and heel to buttocks.
3. Make a short cycle with leg.
4. Drive down leg quickly to ball of foot.
5. Alternate legs.

Hurdles
45
Teaching Points with Hurdle
1. Place 8-10 hurdles, about 1.8-2.4 meters (6-8 feet) apart.
2. Take Hips Tall position; begin skipping 1 meter (3-4 feet) from first hurdle.
3. Skip over side of hurdles, driving one leg.
Points of Emphasis: Focus on knee-up toe-up heel-up action
Extremely quick up-down of leg
Foot is flexed
When to Use: Warm-up; great for sprinters too
B - Skips (both with and without hurdle)
Reps: 2x each leg
Purpose
Teaching Points with Hurdle
3. Drive bent leg up, atop hurdle.
4. Extend leg from knee, drive leg down on ball of foot.
5. Go over hurdle with every other skip.

46
Hurdles
Teaching Points without Hurdle
2. Drive knee up and heel to buttocks.
3. Extend leg from knee and drive leg down on ball of foot.
4. Alternate legs.
Points of Emphasis: Lead with knee, then extend leg
Foot is flexed
Leg drive down is very quick
When to Use: Warm-up; great for sprinters too

Hurdles
47
C - Skips
Reps: 2x each leg
Purpose
Develop quick leg action and extension
Teaching Points
3. Bring trail leg up and over hurdle with every other skip.
4. Jog back to start, repeat with other leg
.
Points of Emphasis: Focus on tight trail leg action
Extremely quick pull-through of leg
Foot is flexed

48
Hurdles
Take-Off Sensation Drill
Reps: 3x30m
Purpose
Develop the feel and rhythm of low take-off angle in hurdling
Teaching Points
1. Take Hips Tall position facing coach or teammate with hands on their shoulders.
2. Coach/teammate holds leg just below bent knee.
3. Coach/teammate gradually takes backward steps, lifting lead leg knee.
4. Athlete ends in forward-leaning Hips Tall position.
Points of Emphasis: Stay on balls of feet
Maintain a slight forward body lean
When to Use: Warm-up, early in training season
Trail Leg Lifts
Reps: 10x each leg
Purpose
Increase flexibility in hip joint
Develop trail leg sensation with forward lean
Teaching Points
1. Sitting in hurdle seat position, lift trail-leg knee as high as possible.
2. Reach for lead-leg foot with trail-leg-side arm.
3. Drive lead-leg arm back in sprint position.
4. Switch legs and repeat.
Points of Emphasis: Body is in correct hurdle position
Maintain proper form
When to Use: After warm-up

Hurdles
49
Trail Leg Windmill
Reps: 2x10 each leg
Purpose
Develop correct trail leg action and recovery
Increase flexibility
Teaching Points
1. Take Hips Tall position, lean against wall or fence for support.
2. Drive trail-leg knee up and through arm pit.
3. Foot is flexed and in sprint position after knee comes through.
w/o Hurdle w/ Hurdle
Points of Emphasis: Keep the heel tight against thigh
Pulling of knee up and forward
Foot remains flexed throughout movement

50
Hurdles
Trail Leg Walk/Skip-over Drill
Reps: 8x5-12 hurdles
Purpose
Develop proper hurdle mechanics under controlled conditions
Develop quick, cyclical action of trail leg
Teaching Points
1. Place 5-12 hurdles, 3 meters (9.8 feet) apart.
2. Take Hips Tall position; walk over hurdle with trail leg as quickly as possible.
3. Begin to skip over hurdle once the walkover is mastered.
Points of Emphasis: Correct trail leg and arm action
When to Use: Throughout season as warm-up or technique session
Stationary Trail Leg Drill
Reps: 2x10
Purpose
Develop quick, cyclical action of trail leg
Maintain tightly tucked trail leg
Teaching Points
1. Take Hips Tall position, facing hurdle so that outside edge intersects body midline.
2. Lead leg is placed slightly to the outside and in front of hurdle.
3. Drive trail leg quickly up and forward through armpit, tight to the body.

Hurdles
51
Points of Emphasis: Heel to buttocks
When to Use: Throughout season as warm-up or technique session
Lead Leg Lifts
Reps: 10x each leg
Purpose
Increase flexibility in hip joint
Develop lead leg strength
Teaching Points
1. Sitting in hurdle seat position, lift lead-leg knee as high as possible.
Points of Emphasis: Body is in correct hurdle position
Lead Leg Wall Drill
Reps: 10x each leg
Purpose
Develop lead leg action
Teaching Points
1. Take Hips Tall position facing wall or fence.
2. Drive lead leg, brushing wall with ball of foot.
Points of Emphasis: Lead with knee drive
Lead-leg foot is flexed
Body is in tall sprinting position

52
Hurdles
Lead Leg Tapping Drill
Reps: 10x each leg
Purpose
Teaching Points
1. Set hurdle height 30-84 centimeters (12-33 inches), depending on athlete skill level.
2. Take Hips Tall position 15 centimeters (six inches) from hurdle.
3. Position lead leg next to hurdle in front of body.
4. Bend lead leg, drive knee up.
5. Bring leg across hurdle top and place on other side of hurdle.
6. Move leg back and forth rhythmically.
Points of Emphasis: Heel to buttocks
Body is tall

Hurdles
53
Coaches Tips for Hurdlers At-A-Glance
Tips for Practice
1. Demonstrate clearing trail leg by standing with lead-leg foot on ground about 3 centimeters in
front of the hurdle crossbar.
2. Let athlete practice by walking beside hurdle and clearing lead leg only; repeat, clearing the trail
leg only.
3. Practice with three hurdles at first to master clearing both lead leg and trail leg.
4. As athletes progress, have them run a five-step stride between hurdles, progressing to a three-step
pattern between hurdles.
5. Show pictures or videotapes of the total sequence of clearing the hurdle: approach, takeoff, layout,
trail leg clearance, and landing.
6. Always remember it s a running motion over the hurdles, not a jump.
7. Develop both legs as lead leg and trail leg until consistency in three- or five-step stride between
hurdles is reached.
8. Encourage extra stretching at home.
1. Take two or three starts to first hurdle when on track warming up.
2. Use visual imagery to practice going over hurdles and maintaining three- or five-step stride pattern
between hurdles.
3. Remember: A hurdler is a sprinter and should warm up like one.

54
Relays
Relays Skill Progression
First Leg
Perform a block start
Perform a stand-up start
Hold baton in hand while running
Sprint under control with hips tall, erect posture, slight forward body lean
from ground
Run the curve, staying in lane
Pass baton in exchange zone with designated technique
Second Leg
Receive baton in exchange zone with designated technique
from ground
Run the straightaway
Third Leg
from ground
Run the curve in lane if 4x100
Fourth Anchor Leg
from ground
Run the curve
Lunge forward and lean through finish line
Totals

Relays
55
Relays
Relays in athletics are the time when athletes get to come together as a team. Relay racing is the art of running with a
baton and passing it from one teammate to the other, and making three exchanges with the fourth runner crossing the
finish line with the baton.
The most difficult concepts to instill in relay athletes are running away from someone while trying to receive something
from that person, and passing within the zone. The ultimate goal of the relay is to move the baton around the track
and across the finish line in the fastest way possible without getting disqualified.
Coaches need to incorporate relay passing into daily conditioning exercises. The coach may find that some athletes are
better at handing off than receiving a baton. Place the athletes accordingly. The lead-off runner only has to hand off, but
must be consistent at getting a legal start. The second and third runners have to both hand off and receive the baton. The
fourth runner only receives the baton but must know how to effectively finish a race.
The Special Olympics relay races include the 4x100-meter and the 4x400-meter, which can also be called 400m and
1600m relays.
4 x 100m Relay
All runners in the 4x100m relay must stay in their designated lanes the entire race.
Leg Baton Ability Athlete Strengths
Lead-off Leg Passes baton Good starter, with good acceleration and
balance
Can run the curve, staying in the lane
Second Leg Receives baton
Passes baton
Very fast runner
Ability to run strong straightaway
Excellent speed and endurance
Third Leg Receives baton
Passes baton
Can run the curve, staying in the lane
Fourth Leg or
Anchor Leg
Receives baton Most competitive runner
Ability to catch and pass runners

56
Relays
Teaching Relay
1. Holding baton
Grasp one end of the baton with the fingers around the baton and thumb lying on top of it.
When teaching how to hold, use a piece of tape around the baton, indicating where the athletes should grasp
the baton.
2. Receiving baton
Identify the 20m exchange zones with athletes.
Stand just inside the zone.
Have power foot forward (see Starts Section).
Hold recovery hand back. Receiving hand depends on what type of exchange is chosen.

Relays
57
Beginning and Advanced Exchanges
In beginning exchanges, the baton carrier has baton in the right hand; baton receiver accepts the baton in the left hand
and immediately shifts it to the right. The risks are that athletes could drop the baton when changing hands and that the
shift may hinder running action.
In advanced exchanges, the baton receiver does not switch the baton from one hand to the other; the runners
exchange as follows:
1st runner carries baton in right hand
2nd runner receives in left hand, carries in left hand and passes with left hand, stands closer to
right in lane
3rd runner receives in right hand, carries in right hand and passes with right hand, stands closer
to left in lane
4th runner receives in left hand, carries in left hand, stands closer to right in lane
It is recommended to teach athletes the advanced exchange wherever possible.
Up-Sweep Exchange
The baton is placed up into the waiting runner s palm. The waiting runner holds the arm with palm facing down. The
thumb and finger form an upside down V.
Teaching Points
1. Upon command from incoming runner or when incoming runner hits predetermined mark, outgoing runner
begins to sprint.
2. Outgoing runner reaches back with receiving hand, forming an inverted V.
3. Incoming runner places baton in receiver s hand with an upward motion.
4. Outgoing runner takes baton from incoming runner.
Down-Sweep Exchange
The baton is placed down into the waiting runner s palm. The waiting runner holds the arm with palm facing up, in a
V, with the thumb positioned toward the body. This technique is the most popular of the relay exchanges.
Teaching Points
1. Upon command or when incoming runner hits mark, outgoing runner begins to sprint.
2. Outgoing runner reaches back with receiving hand almost parallel to track.
3. Palm is facing up, forming a V, with thumb turned toward torso.

58
Relays
4. Incoming runner places baton in receiver s hand with a downward sweeping motion.
5. Outgoing runner takes baton from incoming runner.

Relays
59
4 x 400m Relay
A visual pass is described (see below) for the 1600m (4x400m) relay. This technique can also be used for the 400m
(4x100m) relay. However, the exchange may take longer.
In the 4x400m relay, the lead-off runner must stay in lane the entire lap. The 2nd
runner can break for lane 1 after
running around the first turn. The 3rd
and 4th
runners may break for lane 1 after receiving the baton, as long as other
runners are not impeded.
Leg Athlete Role
Lead-off Leg Get the team out in front.
Must be aggressive and strong, and have a good sense of pace.
Ability to run in lane the entire lap.
Second Leg Keep the team in the race.
Must be physically strong, able to handle bumping.
Must be able to negotiate the breakpoint.
If the team is not in first place, job is to get team in first place.
Third Leg Put team in a position to win.
Must be able to run well from behind or maintain a lead and build upon it.
Often, this is second best possible anchor on team.
Fourth Leg or
Anchor Leg
Secures the victory, puts the relay away.
Must be able to run well from behind or maintain a lead.
Ability to catch and pass runners.
Often, the strongest/fastest leg the horse.
Teaching Points
Receiving a Visual Pass
1. Receiving athlete stands in front of first zone line (nearest start line), and to the right side of lane.
2. Place power foot forward and look back over the left shoulder.
3. Hold inside hand back (left hand) and keep body weight slightly forward.
4. Look back over inside shoulder for incoming runner.
5. Begin running forward when incoming runner reaches a point 4-5 meters from exchange zone.
6. Keep left hand back, fingers pointing to left, thumb pointing down and palm up.
7. Watch incoming runner pass baton overhand into left hand.
8. Turn to look forward, continue running and move baton to right hand.

60
Relays
Faults & Fixes Relays
Incoming runner runs into
outgoing runner.
Outgoing runner may be starting
too late or not standing close to
the correct side of the lane.
Repetitive practice at full speed.
Exchange happens outside of
zone.
Outgoing runner may need to start
later.
Practice with incoming runner
shouting command at same spot
(can use a mark on track).
Incoming runner has difficulty
putting baton into outgoing
runner s hand.
Receiving arm not being held at
correct height and angle. Needs to
be held steady.
Outgoing runner needs to be
aware of how arm is held using
proper form. Strengthen arm.

Relays
61
Relay Training Drills
Practice, practice, practice is the key to successful relay teams. Below are a few reminders before we get into training
drills.
Light Touches Drill
Purpose
Experience receiving and giving baton.
Improvement of hand-eye coordination.
Teaching Points
1. With full relay team, take positions as if running relay.
2. Fourth leg is in front of 3rd
leg, in front of 2nd
leg, in front of 1st
leg.
3. First leg has baton in right hand, will pass to 2nd
leg and so on until baton reaches 4th
leg.
4. Repeat. Can also do this while jogging.
Continuous Relay
Purpose
Practice handing off in exchange zone
Teaching Points
1. Athletes will run 100m (or shorter) intervals.
2. Incoming runner passes to next runner.
3. Runners will remain where they finished running their interval while baton is carried around track.
4. Each runner passes to the next runner.
5. Repeat.

62
Relays
Coaches Tips for Relays At-A-Glance
Tips for Practice
1. Demonstrate correct stance for running start.
2. Demonstrate correct hand position for passing and receiving baton.
3. Demonstrate ready position for outgoing runner.
4. Practice hand-off while walking and jogging, and in race conditions.
5. Emphasize making the exchange as quickly as possible.
6. Demonstrate hand-off between all legs of the relay.
7. Establish running order as soon as possible.
8. Emphasize that incoming runner must remain in lane, even after exchange has been made, to avoid
interfering with other runners.
9. Have relay runners carry the baton during conditioning and specific running portions of practice.
10. Tell the incoming runner to run through the pass; i.e., don't slow down in the exchange zone; and
to call out to the outgoing runner if he/she is running too fast or too far ahead for the exchange to
be made in the zone.
11. Place strip of tape on the track to indicate incoming/outgoing runner marks.

Middle Distance
63
Middle Distance Skill Progression
Run longer distances (400m/800m/1500m)
Pace self (or can learn)
Demonstrate speed, strength and endurance
Settle more on the back of the feet and roll through the ball of the foot and
push off
Show spring, rhythm and light touch in foot action
Have controlled, relaxed arm action
Keep shoulders not hunched and elbows tucked in
Keep body relaxed and moving efficiently
Totals

64
Middle Distance
Middle Distance
Middle distance events are the most demanding in track and field because they are actually long sprints. Usually 800m
and 1500m events are considered middle distance. Training is designed to develop these attributes. A training program
should be developed to meet individual needs.
Technique
When coaching middle distance runners, the coach needs to find the right combination of speed and endurance for each
athlete.
1. It is important to have a comfortable stride and rhythm and to not overstride.
2. The foot strikes the ground less on the ball of the foot and more to the back of the foot, the foot rolls onto the
ball and pushes off.
3. The knee has some flex.
4. Knee lift is lower than that of a sprinter.
5. Heel does not go as high.
6. Leg movement is smooth.
7. Swing arms from shoulders; elbows are bent at approximately a 90-degree angle but can straighten a little more
on the down swing. Arms and shoulders should be relaxed.
8. Head straight; focus ahead ten to fifteen meters.

Middle Distance
65
Training Focus (Workout Theory) for Middle Distance
The focus of middle distance training is pace, with a balance between volume and intensity. Athletes need a good
aerobic base to allow them to be able to pace themselves. However, they also need to incorporate speed training. They
need good endurance to maintain speed over middle distance races.
Middle distance runners should try and maintain a predetermined pace established by their coach. An example would be
running 400m in 45 seconds every lap during a 1600m training run. As well, the coach should set appropriate times for
the athlete to run set distances at certain time intervals; for example, the athlete would run 200m every three minutes.
To improve, the athlete would increase speed or decrease time to shorter intervals.
To work on speed, the athlete can do surges. For example, have cones set out at intervals around the track. The athlete
will run at normal stride to first cone and then surge, or increase speed, to next cone and keep changing from normal
to surge between cones.
Faults & Fixes Middle Distance
Runner is too erect. Chin is too high; remind athlete to
position the chin lower.
Observation.
Runner appears to be bobbing up
and down (excessive bouncing).
Pull through elbows. Wrist needs to
go hip to chin.
Observation. Do arm movement
while standing.
Runner is twisting. Keep torso in a forward direction and
toes pointed forward.
Have runner run on a line or inside
of the lane.

66
Middle Distance
Middle Distance Drills
As a general rule, duration for the 800m runner is not very long, 25-35 minutes on non-track days and 45 minutes to an
hour on the long run day. Remember: the focus is maintaining speed over a longer distance.
Russian Workout
Reps: 5x, increase to 15
Purpose
Develop speed endurance
Teaching Points
1. Run 5x200m at ¾ race pace.
2. Rest 45 seconds between each 200m.
3. After five repetitions, rest three minutes.
4. Repeat.
Points of Emphasis: Speed endurance
When to Use: Midseason
Distance Runs
Include a distance run of 60-90 minutes. This run is set at a pace that the runner can manage without too much
stress. This run is one of two kinds, depending on the type of effort and recovery needed. One type is a flat, soft-
surfaced, continuous run. Early in the season, do not worry so much about time. As the season progresses, mark each
mile and make necessary corrections.
Hill Running
The other long distance run is more difficult. The first 30 minutes are flat. The next 20 minutes need to have a series of
uphill climbs or a steady hill climb. As in the distance run, early in the season do not worry so much about time. As the
season progresses, push the athlete to faster times over the same course.
Interval Training
Adjust recovery times as necessary.
1. Increasing speed/decreasing recovery reps
2 sets of 4 x 200m
No additional recovery between sets
2. Russian intervals
2 sets of 3 x 300m at set pace with jog
Recovery between 300s: 100m at 30 seconds
Jog 800m between sets
3. Pick-up Reps
4 x 400m at set pace
Recovery between 400s: 90 seconds

Middle Distance
67
Coaches Tips for Middle Distance Runners At-A-Glance
Tips for Practice
1. Demonstrate stand-up start with commands. (See Starts section for review.)
2. Demonstrate and practice breaking into lane one.
3. Practice running in a group with bumping and jostling.
4. Demonstrate how to pass another runner by running around him/her on the outside and getting two
strides ahead before cutting back in.
5. Ride along with runners on a bike with a pedometer to control running pace.
6. Establish split times with athletes for certain distances of the race.
7. Make sure athlete receives ample recovery time from training.
8. Train to race: Simulate race conditions as much and as often as possible.
9. Know when to say when; if an athlete is not running well, let it go. Practicing slow teaches you to
race slow.
1. Save energy for last part of race.
2. Expect the unexpected.
3. Never take the lead unless you plan on keeping it.
4. Increase/decrease pace to position.
5. Maintain contact with leader if not leading; keep in striking distance.
6. Respond to moves of other runners so as not to get behind and boxed in.
7. Maintain touch contact.
8. Warm up properly.
9. Plan the race.

68
Middle Distance
800m 8-Week Sample Workout
This workout should be adjusted to match athlete s fitness and skill level. Beginning Week 4, add a Day 4 to the
schedule and compete.
Week 1
Day 1 Day 2 Day 3
Warm-up Warm-up Warm-up
Quick turn drills Quick turn drills Quick turn drills
8x200m at 50% 6x300m at 50% 2x400m at 50%
Focus: Run tall, quick turn Focus: Run tall, quick turn Rest: Jog 400m
Rest: Jog 400m Rest: Jog 400m 1x800m at 50%
Cool-down Cool-down Cool-down
Week 2
Day 1 Day 2 Day 3
1000m at 50% 4x400m at 75% 800m at best effort
Rest: Jog 800m Rest: Jog 400m Cool-down
1200m at 50% 6x300m at 75%
Cool-down Rest: Jog 400m
Cool-down
Week 3
Day 1 Day 2 Day 3
2 miles distance run on road,
alternate
4x400m at goal pace 1200m at 75%
3 minutes run/30 seconds walk Rest: Jog 400m Rest: Jog 800m
Cool-down 800m jog 1000m at 50%
4x400m at goal pace Rest: Jog 800m
Rest: Jog 400m 4x200m at goal pace
Cool-down Rest: Jog 400m
Cool-down
Week 4
Same as Week 3, Add a Day 4 and Race!

Middle Distance
69
800m 8-Week Workout, continued
Beginning Week 4, add a Day 4 to the schedule and compete.
Week 5
Add a Day 4 and Race!
Day 1 Day 2 Day 3
3 miles distance run on road,
alternate
30 seconds run as far as
possible
4x400m at goal pace
4 minutes run/1 minute walk Rest: 90 seconds Rest: Jog 400m
Cool-down 60 seconds run as far as
possible
4x400m at goal pace
Rest: 2½ minutes Cool-down
90 seconds run as far as
possible
Rest: 4 minutes
Cool-down
Week 6
Add a Day 4 and Race!
Day 1 Day 2 Day 3
4 miles run on road, easy steady
pace. Last 3 miles, alternate
between 2 minutes hard running
and 5 minutes medium effort
running
Quick turn drills Quick turn drills
Cool-down 4x400m at goal pace 200m at goal pace, 200m jog
Rest: Jog 400m 300m at goal pace, 300m jog
2x300m at fast as possible 400m at goal pace, 400m jog
Rest: 8 minutes 200m at goal pace
Cool-down Cool-down
Week 7
Same as Week 5, Add a Day 4 and Race!

70
Middle Distance
Week 8
Day 4 - Compete in Championship Event
Day 1 Day 2 Day 3
6x400m at goal pace, fast 4x400m at goal pace, fast 2x400m goal pace, fast
Rest: Jog 4 minutes Rest: Jog 4 minutes Rest: Jog 4 minutes
Cool-down Cool-down Cool-down

Middle Distance
71
Long Distance Skill Progression
Run longer distances
Pace self (or can learn)
Settle more on the back of the feet and roll through the ball of the foot and
push off
Show spring, rhythm and light touch in foot action
Have relaxed arm action
Keep shoulders not hunched and elbows tucked in
Keep body relaxed and moving efficiently
Totals

72
Middle Distance
Long Distance Running (3000m-10,000m)
Long distance events are great for those athletes who enjoy running and have a desire to maintain dedicated training
throughout the week on a long-term basis. Success in the distance events comes from planning. Training must be
consistent and progressive. The training sessions are designed to physiologically and psychologically enhance an
athlete s potential to maximize his/her competition experiences.
Technique
1. It is important to have a comfortable stride and rhythm and to not overstride.
2. The foot strikes the ground less on the ball of the foot and more to the back of the foot; the foot rolls onto the
ball and pushes off.
3. The knee has some flex.
4. Leg movement is smooth.
5. Swing arms from shoulders in a comfortable back and forward movement. Arms and shoulders should be
relaxed.
6. Head straight; focus ahead ten to fifteen meters.

Middle Distance
73
Faults & Fixes Long Distance
Athlete s leg drive may be causing
the body to move upward instead
of forward.
Make sure hips maintain same
level do not rise up and down.
Bounding.
Observation.
Arms swing across the chest. Arm movement should be back
and forward and not across chest.
Have athletes point where they are
going with each arm swing.
Sit-down arm movement drill.
Athlete tenses up while running. Exhaustion or poor technique is
most likely the cause.
Concentrate on relaxation,
especially facial muscles
(relaxation drills).
Improve aerobic/anaerobic
endurance.
Head is swinging/ bobbing side to
side.
Have athlete look straight ahead.
Ensure arms are moving back and
forward and not across the chest.
Ensure athlete is running upright
and not leaning back.
Concentrate on technique.

74
Middle Distance
Coaches Tips for Long Distance Runners At-A-Glance
Tips for Practice
1. Have athlete stand with lead foot under center of gravity with drive leg fully extended.
2. Have athlete run in place bringing heels under buttocks.
3. Demonstrate rolling the foot forward, pushing off the balls of the feet.
4. Be quick off the foot.
5. Demonstrate a quick turnover.
6. Demonstrate a smooth foot strike with very little vertical lift.
7. Have athlete be aware of when the toe leaves the ground to get better push-off.
8. Check for upper body twisting by looking at athlete from front view.
9. Check for crossover of feet or toes pointing outward
10. From side view, check that hands stop at midline on upward swing and back at hip on downward
swing.
11. Demonstrate how arm tempo can help control rate of turnover.

Middle Distance
75
Training Theory Long Distance
There are several types of training techniques for long distance runners. When designing a training plan, it is important
to match the plan to the athlete s fitness and skill level. It is important to review the plan frequently and adjust it as
required. To get the most benefit from training, it is important to use various techniques since they have different
purposes.
Interval Training repetitive training runs on a track. Effort and recovery are usually equal. Effort can be from one to
five minutes. Recovery can be walking or slow running.
Fartlek Training also known as speed play. Athlete combines normal run with varying bursts of effort (speed).
Usually on a varied terrain (flat and hills).
Long Runs athletes run for a specified distance or time at a moderate speed for longer distances.
Speed Training - to improve the speed at which the athlete can run relaxed and maintain running form. This training is
done mostly at the end of the season just prior to the big meets. For example, the athlete runs 1x600m all out with a 20-
minute rest interval, followed by 10x100m as fast as possible, with a 100m walk interval between each.
Details of different techniques are commonly found in coaching or running books, magazines and on the Internet.
Long Distance Events Sample Workouts
The following are designed to help in creating workouts to meet the needs of athletes. However, as mentioned
previously, athletes are individuals, and their uniqueness must be addressed in workouts. These workouts can be
modified and adapted as necessary.
A minimum 12-week training and competition program is suggested in preparing an athlete to run distances up to
10,000m. It is also recommended that a 4-5 day practice schedule be designed to increase an athlete s performance
level. Athletes can race once every two weeks or whatever is appropriate for their fitness and skill level.
The following key denotes the meaning of workout intensity and volumes below.
M = Miles Run Ae = Aerobic Ae / An = Aerobic/ Anaerobic walking
X = Intermittent Running An = Anaerobic
ME = Maximum Effort E = Effort RE = Relaxed Effort

76
Middle Distance
SAMPLE TRAINING PLANS
5k & 10k 12-Week Training Program
Begin each run by walking the first two minutes, then running 10 minutes easy. Cool down by jogging five minutes.
Week 1
Day 1 Day 2 Day 3 Day 4
Warm-up Warm-up Warm-up Warm-up
3.5 miles at Ae 3 miles at ME, Ae 3.5 miles at ME, Ae 5x800m at ME, Ae, An
Cool-down Cool-down Cool-down Rest: Jog 3 minutes
Cool-down
Week 2
4 miles at Ae 4x1200m at ME, Ae 4 miles at ME, Ae
10 minutes run at Ae, An
for distance
Cool-down Rest: Jog 3½ minutes Cool-down
Measure to nearest
1000m = 5¼ laps (refer
to pace chart)
Cool-down Cool-down
Week 3
4.5 miles at ME, Ae 4x400m at An 3 miles at RE, Ae 2-mile time trial
Cool-down
1 & 3 miles at Marathon
pace Cool-down Cool-down
2 & 4 miles at 5k pace
Rest: Jog 2:1
Jog 800m
4x400m at An
Cool-down
Week 4
4 miles at RE, Ae 3x1200m at 10k pace, Ae 4.5 miles at RE, Ae 4x400m at 5K pace, An
Cool-down Rest: Jog 1:1 Cool-down Rest: Jog 1:1
Cool-down Jog 800m
4x400m at 5K pace, An
Cool-down

Middle Distance
77
5k & 10k 12-Week Training Program, continued
Week 5
4x200m at 5K pace
3 miles in hills at ¾
effort, up/easy down, Ae 4 miles at RE pace, Ae 5k race or time trial
Rest: Jog 3:1 Cool-down Cool-down Cool-down
Jog: 2x800m
Cool-down
Week 6
1 mile easy
Run in hills at ¾ effort,
up/easy down, Ae 2x200m at 5k pace 3k race or time trial.
2 miles at AT pace Cool-down Rest: Jog 3:1 Cool-down
1 mile easy at Ae, An Jog 800m
Cool-down 4x200m at 10k pace
Rest: Jog 2:1
Jog 800m
Repeat workout, An
Cool-down
Week 7
4x400m at 5k pace, An 3 miles at RE, Ae 20 minutes at RE 10k run
Rest: Jog 3:1 Cool-down
20 minutes at AT pace,
Ae, An Cool-down
Jog 800m Cool-down
2 sets of 12x400m
Cool-down
Week 8
Repeat Week 7

78
Middle Distance
5k & 10k 12-Week Training Program, continued
Week 9
4x400m at 5k pace, An 4 miles at RE, Ae 3 miles hilly course, Ae 3x1 mile at 10k pace
Rest: Jog 3:1 Cool-down Cool-down Rest: Jog 5 min
Jog 800m Cool-down
2 sets of 12x400m
Cool-down
Week 10
Repeat Week 7
Week 11
5x800m 6x1000m at 10k pace Easy 2-mile run 10k race
1st
400m at 5k pace Rest: Jog 3 minutes 4x400m at 5k pace Cool-down, An
2nd
400m at 10k pace Cool-down Cool-down
Rest: Jog 3 minutes, Ae,
An
Cool-down
Week 12
Easy 2-mile run Easy 2-mile run Easy 2-mile run Championship race
6x400m at 5k pace 5x400m at 5k pace 4x400m at 5k pace Cool-down
Rest: Jog 3:1
Rest: Jog 3 minutes, Ae,
An Cool-down
Cool-down, An, Ae Cool-down

Middle Distance
79
3k 8-Week Training Program
Begin each steady state run by walking the first two minutes, then running 10 minutes easy. Cool down by jogging five
minutes, followed by 6x100m strides.
Week 1
2 miles (EE) Ae 2.5 miles (ME) Ae 2 miles (75%E) Ae 2.5 miles (ME) Ae
Cool-down Cool-down Cool-down Cool-down
Week 2
3 miles at Ae
5x800m (ME) 5x400m (75% E)
10-minute hard run at
400m effort
Cool-down
3-minute jog rest, An,
Ae Jog rest 800m Cool-down
Cool-down 5x400m (75% E)
Cool-down
Week 3
4 miles at Ae 2x1600m at 10k pace 3 miles at marathon pace
3.5 miles at RE pace,
Ae
Cool-down Cool-down Cool-down Cool-down
Week 4
3x1200m at 10k pace 4 miles at RE pace, Ae 2x1600m at 10k pace
3 miles at marathon
pace, Ae
1:1 Rest, Ae Cool-down 1:1 jog rest, Ae, An Cool-down
Cool-down Cool-down
Week 5
4 miles at RE pace, Ae 5x200m at 3k pace 4 miles at RE pace, Ae 1-mile run for time
Cool-down 3:1 jog rest, An Cool-down Cool-down
Cool-down

80
Middle Distance
3k 8-Week Training Program, continued
Week 6
4x400m at 3k pace 3.5 miles at RE pace, Ae 1 mile at AT pace 3k race or time trial
3:1 rest, jog 800m, then
repeat An Cool-down 800m jog Cool-down
Cool-down 4 x 400m @ 3k pace
1:1 jog, rest, Ae, An
Cool-down
Week 7
Warm-up Warm-up Repeat Day 1 Warm-up
4 miles at RE pace 400m hip flexibility 400m total flexibility
Pick up to 3k pace for 30
seconds, 6 times during
run, Ae 2-mile walk for time
4x800m at mile pace,
3-mile pace
Cool-down Cool-down 4 sets of 10 curl sit-ups
Cool-down
Week 8
3 miles at RE pace 10 minutes easy run 10 minutes easy run
Championship Race,
An
Pick up to 3k pace for 30
seconds, 4 times during
race, Ae 4x400m at 3k pace 3x400m at 3k pace Cool-down
Cool-down 3:1 rest, An 3:1 jog rest, Ae, An
Cool-down Cool-down

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Teaching athletics skills, part 1

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