Presentation on theme: "Brian Scobie Half Mile, Glasgow University Track, Westerlands."— Presentation transcript:
1Brian ScobieHalf Mile, Glasgow University Track, Westerlands
2Athlete/Coach Development One theme I want to emphasise is the relative unpredictability of success in the sport (or life?) whether as an athlete or as a coachSuccess and relative achievement often is closer to us than we realise – either in ourselves or in the athletes we encounter along the wayKeep taking the first step towards the next goalTalent is frequently simply revealed only by Hard Work and Persistence, and High Achievement simply a product of repeated effort and the consistent application of orthodox principles or practices
3Personal Background Coach Education & Influences School PE Teacher Franz Stamfl Emil Zatopek Tom Williamson Percy Cerruty Arthur Lydiard John Anderson Wilf Paish Harry Wilson
4Events Coached to National Level 60m Indoors BUUCS medallist100 and 200m BUCS Medallist200m English Schools MedallistU/ European Gold Medallist 4x400400m U/20 UK Medallist400m English Schools Champion1500 English Schools Champions x 21500 British Schools Runner-upXC English Schools Champion and Runner-upXC National Champion x210 Miles National Champion10 Miles UK Best (Record)Marathon National Champion and Record-holderPlus Marathon placings in World Champs of 4th and 11th and in Olympics of 10th and 14th, and Commonwealth Medallist, 10th World Cross, etc
5On the Margins: Student-Veteran Athlete 1st County Schools 440 County Youth 8802nd Scottish Schools1st Scottish 4x440 Championships 19641st Scottish I Mile Medley Championships 19641st Scottish Mile Medley Championships 1st 1965Horsforth Marathon 1st and Course RecordHorsforth Marathon 1st and Course Record x 2Scottish Veterans XC Championships 1st 1986 and 1987Uk Vets Age Records 10,00m and 10 miles 1986Scottish Veterans Half Marathon Championships 1st 1986Great North Run Half Marathon 1st Vet 1986Commonwealth Games Veterans 25K Championship 1st 1986Houston Marathon Masters 1st 1987
6Coaching Progression Stage As (ex-athlete) parent coaching child School and City CompetitionsSmall training group – toCounty, School and Age-goup Area CompetitionsLevel 4 CoachSmall goup U/15 to SeniorsCounty, Area and National Competitions
7Coaching Progression (2) StageCounty, Area and Home Country Championship successesNational Championship Success and International RepresentationMajor Championship Selection and Success National Records, World Rankings, etc
8So,What Does It Take for a coach to Progress in knowledge/ Outcomes? Supply of Athletes – Respect for their individuality, Recognition of Responsibility of coaching roleTime and Resources – especially Time!Supportive Environment for Coach & AthletePersistent, Intelligent Application of proven good practice“Be Smart, Logical and Skeptical - and Work Hard Consistently”Belief in Capacity for Improvement of coach and athlete, with Self-critical awarenessDesire to Improve Yourself and to Help Others ImproveCultivation of theAbility to Listen, to to Look and to Feel, or Sense, and to analyse evidence gatheredCuriosity , Sense of Pleasure in Work, Capacity for Enjoyment
9Elite Professional Status Climbing the LadderNothing in my short athletics career as a year-old nor as a coach of very young athletes could be said to predict later “elite” levels of engagementI never asked any athlete if I could coach them, but instead coached whoever came to me by design, or accident!BUTSenior ChampionshipNational Selections National Records European and Commonwealth Teams Medals World Champs and Olympic GamesElite Professional Status
10The Endurance Coach Toolkit Continuous (Steady State) RunningWith Variations ofPacesSurfacesProfilesDistancesPrimary Goal but perhaps best approached via Intermittent modes of running with young athletes and newcomers
11Continuous Running Mileages covered Increase with training-age Mileages Should recognise challenge of puberty - in females in particular but also in malesFrequency of Training likewiseDo not compromise Quality for Quantity in young athletes.Be patientUtilise Training Zone indicators to diversify paces in training for specific physiological adaptations
12Training Zones or Paces Longer Hard Runs up to 90 mins close to anaerobic threshold (2 x weekly – one of60 mins, other at 90 mins)Steady State Runs at Strong, Steady Pace over wide range of Distances 45min-2 Hours plusV. Easy Pace Recovery Runs or Morning Runs used in conjunction with other paced rans a part of whole integrated pattern mins
13Continuous Running Modes Continuous Running is undertaken in several forms distinguished by pace and its physiological effects:Easy running ( for recovery or for volume itself) Vital mode!Steady running (Above anaerobic Threshold but below Anaerobic Turn PointTempo or Sustained Running: Beyond Lactate Turn point in a zone that stesses lactate tolerance – Fast and Hard runs challenging ability to sustain paceIn my own utilisation of zones I included one long (90 mins) and one shorter (60 mins) Tempo runs per week, in addition to track intervals that were also in this zone
14Intermittent Running Modes Predominantly away from a running track the initial modes involving those runs alternating with provision for recovery – including Fartlek, Parlaufs, informalRelays, and Hill sessions.These tend to take place in natural settings or on roads, and for me belong in early prepration periods. They are also useful for development of young athletes in particular.These modes are also characterised by Variation (in surface, profile, camber, etc, as well as speed.) A key practice on the way to track intervals would be Hill sessions, which are of value for cultivation of posture, strength and technique as much as for speed or mental toughnessThe epitome of intermittent running is perhaps best expressed by Interval Training - which is dependent on higher degrees of prescription and regulation of Intensity or Speed, of Recovery, and both Unit and Total Distances. Measurement is central to this training mode. It is worth noting that it establishes the Coach’s role as central and authoritative. In part for that reason, the logical purpose of progressions has to be clear to the athlete as well as the coach...
15Interval SessionsSuggest treating Fartlek and Hill Sessions as preparation for Intervals. Interval Training permits great measure of specificity in particular as to Pace/IntensityEstablish Variables on the basis of Event targetedDevelop Extent of individual effort and Total session initially. Progress volume regularlyAdjust the interval Density in c.3 stages (eg 90s > 60s > 30s recovery)Intensity of runs should progressively reflect event demand.In general, Progression and Variation of demand should be observed in all sessions by manipulation of one or another of the variables..!
16Interval Sessions (2) In winter, one Interval session per week In summer, two interval sessions per week with one being Long intervals and one ShortPrimary function of this session is physiological adaptation, but it also significantly effects change in biomechanical aspects and readily permits technical coaching in that respect.As mentioned, my fartlek sessions and hill sessions morph into track intervals over a period that sometimes extends to seven or eight months
17Competition Progression County ChampionshipsArea ChampionshipsAge Group National ChampionshipsNational Schools ChampionshipsAge Group National Team SelectionAge Group International RepresentationInternational Age- or Student Games and Championships
18Fundamental Movement Skills Assessment of Functional Strength Functional Mobility Ability to Initiate and control Movement To change direction of Movement To coordinate forces and maintain movement Tp Arrest Movement Generate, Direct, Apply Forces To do so in a manner that is sustainable Applicable to All Sports
19Endurance: Two Aspects Endurance Performance is submaximal It requires both Physical attributes having to do with neuro-muscular work and the mechanics of force management And also physiological systems that provide the fuelling systems tomeet that muscular demand Economies and Efficiences can come from both areas: Physiological and Biomechanical
20EnduranceIn large measure, the task is to develop efficient movement that can be maintained at high intensity for extended periods of time relative to the metabolic resources available.We can seek to improve the economy of fuel consumption by making more efficient use of energy production processes - more fuel available for longer. Physiological processes at work to fire muscles.Or by ensuring efficient Biomechanical movement patterns to deliver more power at less cost on available resources.Seek to do Both!
21“Technique” - Patterns of Movement Gravity and Air resistances to be managed optimally – overcome to generate movementVia Rotations, Flexions and Extensions affectingStride Length and Stride CadenceGround Force Generation (contact quality)Maintenance and Direction of Force Application“Alternate cyclical Single Leg activity”Neuro-Muscular Coordination& Relaxation (On/Off)
22Working on Technique Ensure adequate Strength in key muscles Practice component movementsMinimise non-productive movementChallenge movements by resistancesEg by Extensive repetitionBy Surface variation (hard/soft, regularity etc)By increase in Intensity (faster/up[hill/etc)By Isolation of movement (without arms?)
23Running Drills?If sprinters benefit from technical exercises or “drills”why would endurance runners not also benefit? Specific strength enhancement?Cost/Benefit caveat... Is it worth the Time?Injury Prevention role?Principles of Variation, Challenge and ProgressionEnhanced movement control and awareness= Skill
24Prepare for Competition Planning and PeakingOptimal adaptation statusPhysical and Psychological ReadinessAwareness of potential demandsAwareness of personal status - swotTactical knowledge: Phases of RaceDecisive tactical execution (800m race model)
25The Race Clear Race Plan but - Flexibility of Response Awareness of Race Process and of Others: Defend & Protect your opportunity to actPace Judgment and Change of PaceImportance Relative to Race Distance
26For Athletes: Training to Race Understand the structural phases of the event and your best options based on your strengths within those phasesUnderstand that endurance events have a strong tactical component within themPractice changes of pace as well as cultivating pace judgementUnderstand and develop how long/far you can maintain a heightened pace or Kick - by practiceRecognise the distinction between gradual, perhaps imperceptible increases in pace vs and dramatic sprintsAnd Play to your Strengths!
27Sample Pace Judgement Exercises Track sessions with markers on 100m or 50m intervals – Coach blowing whistle on time to coincide with target marker (Clyde Hart sessions)Or Variations in distances at constant pace Eg a series etc (Switch-back session)Progressive road session lifting pace by agreed pace increment each 5 min section (eg 5 6 min/ml – 5 5:45 min/ml – 5 5:30 min/ml :15 etcMeasured Mile loop runs. First with aim of consistent repeat and then with target variations. Then use double laps etc.
28Acceleration Practices Regularly end training sessions with sprint practice – 6 x50mAlternation of longer interval runs at race pace with shorter runs at sprint pace (alternating 400/200 or 200/100 off same recovery)Sessions on track with pre-agreed ,progressive increments in pace over fixed, short distance. Strict protocol followed and small time increments pursued (ie to tenths not secs)Differential Runs Executed over a distance divided in two sectors with pace set for increased pace in second section (eg 150/150 or 100/100 seeking 2 sec increase in second section)Pack practice of chasing a “break” with secret and/or random selection of runner to initiate the kickProgressive, disguised acceleration of pace on pre-set markers, also with acceleration/revert to cruise /acceleration etcNOTE: All such and similar practices are highly demanding on athletes because they are intense: but covering a rival’s move is a necessary skill, as is making a decisive break or kicking