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Cover: multi-events: training & technical phase-based approach to seasonal planning
Multi-Events: Training & Technical Phase-Based Approach to Seasonal Planning

with Richie Mercado,
St. John's High School (TX) Head Track & Field Coach;
34 years of coaching experience;
USATF Level 2 Coach in Jumps and Combined Events;
Jr. Coordinator for the USA Heptathlon; Head Coach for Team USA Heptathlon in the 2008 Thorpe Cup USA-Germany dual;
has coached several SPC state championships for Girl's Track & Field, Boy's Cross Country, and won 2 of last 3 in Boy's Track & Field.
Numerous SPC champions in sprints, jumps, hurdles; coached the USATF Junior Champion runner-up and Pan Am Junior Champion silver medalist in decathlon.

Richie Mercado relies on his experiences and understating that a speed and power-based program will ultimately benefit all aspects of athletic development and track & field success. His "Success through planning" approach allows athletes to develop the necessary speed, power, and coordination components that are required to compete across multi-events.

In this video, Coach Mercado lays out a multitude of planning processes that allow for adaptation to the time that the coach gets to spend with each athlete. The use of the multi-event platform provides seamless training and athletic development across all aspects of track & field.

Developing and Implementing a Plan

By utilizing a periodized plan that focuses on speed, power, and coordination before progressing to specifics as the season progresses, Coach Mercado sets up his athletes to meet and exceed their individual expectations. One of Mercado's central themes relates to the Fitness/Fatigue Theory where he introduces skills in small amounts and gradually increases the volume and intensity to further enhance speed, power, and general fitness. Mercado's system incorporates the following elements to help plan for and train multi-event athletes:

  • Acceleration
  • Max velocity
  • Power development
  • Recovery
  • Rest

You'll get a detailed explanation with drills for each phase of the training progression that leads to competitive success when it matters most: the biggest meets of the season.

Drills and Exercises

Coach Mercado demonstrates 30+ exercises to help build an athlete's power base and coordination through strength training. In addition to simple demonstrations and coaching points for safety, Mercado relates each exercise to the functional component within multiple events. The perfect example of this the Acceleration Step Up versus the Max Velocity Step Up; both exercises are similar in nature, but minor modifications lead to the development of two different necessary skills for the multi-event athlete.

This video shows exactly how a veteran coach handles planning and training year-round, which can be difficult with so many events, different kinds of athletes, and a limited number of coaches. Coach Mercado gives a detailed road map for any coach who needs to be able to teach a variety of athletes simultaneously.

188 minutes. 2018.

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Cover: training & technical phase-based approach to seasonal planning series
Training & Technical Phase-Based Approach to Seasonal Planning Series

with Ruqayya Gibson,
Cypress Springs High School (TX) Girls Track Head Coach;
2014 Female Coach of The Year (Texas Track & Field Coaches Association);
2014 Brooks Running Most Inspiring Coach finalist;
winner of 5 consecutive Region III-5A Championships

When coaching athletes in the sprints and relays, the ability to create an effective training program can make a tremendous positive impact on your team's success. In this video, Ruqayya Gibson walks you through a step-by-step guide to constructing an effective annual sprinting plan, using single and double macrocycle programming. She also covers relay selection and development before proceeding to the track to demonstrate ways to enhance athletic performance through a variety of drills and coaching points.


Organizing the Annual Plan

Coach Gibson breaks down how to structure a training year using the single peak method for teams competing in outdoor track, and the double peak method for teams with indoor and outdoor seasons. She shows coaches how to break down each macrocycle into phases while outlining the types of work and emphasis that must be performed in each one. Gibson also addresses common misconceptions about the type of conditioning work that sprinters need to prepare for the season. Part of Gibson's approach has been to avoid longer distance interval training in favor of more focused, event-specific work.

Designing Speed Development Workouts

There are many factors to consider when designing speed development workouts. Gibson shows how to organize the timing of the three different types of speed development: acceleration, max velocity / absolute speed, and speed endurance. Additionally, she breaks down the exact distances, volumes, and specific details that are critical to making these workouts as effective as possible.

You'll learn how to effectively manage training volumes for technical event athletes by combining speed workouts with hurdle and runway development work. By splitting or combining these activities, athletes can enhance their speed, within the contexts of their events.

Organizing Practice

In this segment, Gibson breaks down an example of a daily practice session from warms-ups through drills and into speed progressions. She lays out a drill-by-drill instruction for every part of the workout.


Selecting and Positioning Runners

The 4x100 relay is one of the sport's most exciting events and Coach Gibson's athletes never hold back. She breaks down her philosophy for assembling lightning fast relays and details what type of athlete she looks for when creating her teams. Once she has identified the "warrior spirit" in her athletes, it's time to place them into one of four legs for the event. This is where Coach Gibson clearly defines the roles and expectations of each leg and what is expected from each athlete in each position.

Improve Speed Development

In order for relay teams to run fast, each athlete must also be able to run fast as an individual. To accomplish this, Gibson demonstrates two types of sprint practices, including warm-ups and theme-specific sprint development drills to enhance both acceleration and max velocity mechanics. Throughout the segment, Gibson addresses the "why" and "how" for each exercise, pointing out common errors and their corrections.

Develop Fast and Effective Baton Passing

Next, Coach Gibson demonstrates some of her favorite drills for helping athletes make crisp, clean passes. One of the best drills is the Go-Go Drill, in which two athletes, staggered just a couple of meters apart, begin sprinting simultaneously to make a high speed exchange. This drill is a great pre-meet warm-up and an excellent plan B workout when space or weather do not permit longer work. Gibson then closes this segment by showing you how her team can incorporate relay passing into speed development work, in order to maximize practice effici

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Cover: curriculum guide to track & field
Curriculum Guide to Track & Field
TD-04089A: with Larry Judge,
former National Chairman of the Throws for the USATF Coaching Education and was named a USATF Master Coach in 2002; has coached over 100 All-Americans and 8 Olympians

In this outstanding track and field DVD, nationally recognized throwing coach Larry Judge doesn't just teach the shot put, he teaches you how to teach the shot put to your athletes! Much more than just a collection of drills, Coach Judge takes the shot event step-by-step and analyzes not only movements, but coaching points, cues and ways to teach your athlete the proper movements to throw the shot far consistently.

Creating an "academic approach", which Coach Judge feels is lacking in all other forms of shot put literature on the market, this video uses a prescribed easy to follow set of 20 lessons to teach the event. The video focuses on taking the beginning coach/athlete through all of the steps needed to succeed in learning to throw the shot. With the help of live demonstrations by both male and female athletes using both right and left hands, each drill is shown numerous times and with various demonstrators to completely cover the drill in its entirety.

Below you will find a sampling of the over 20 'LESSONS' taught by Coach Judge:

  • The Grip and Neck Position
  • The Arm Strike
  • The Block
  • Learning the Power Position
  • Beginning Throwing Progression
  • Specialty Power Position Drills
  • Deciding the Technique
  • Learning the Glide
  • Entry Drills
  • Learning the Sweep
  • Special Strength Exercises

With over 100 step-by-step drills and detailed explanations, dynamic movements and complex motions are now easy to teach, and Coach Judge does an outstanding job of both breaking down the event and putting it all together to start teaching/throwing the shot put. Beginning with Medicine Ball Drills and progressing all the way through Special Throwing Strength Drills, this video is one of the most complete 'teaching' videos on the market.

This is a video that is an absolute necessity for a coach who is either learning the event or working with young or beginning athletes. Veteran coaches and advanced athletes will benefit from Coach Judge's outstanding analysis of the event's movements. This video is an absolutely dynamic teaching tool for both athlete and coach!

With this 'Educational Approach', it is easy to understand why Coach Judge is looked upon as one of the premier throwing coaches in the country. With it's easy to understand and descriptive detail, The Curriculum Guide to the Shot Put allows you a deeper understanding of the shot put, while allowing you to simplify the event for your athletes!

166 minutes (2 DVDs). 2012.

TD-04089B: with Larry Judge,
former National Chairman of the Throws for the USATF Coaching Education and was named a USATF Master Coach in 2002; has coached over 100 All-Americans and 8 Olympians

Here is your A-to-Z training plan to develop your discus throwers from day one of practice through your championship meet.

Nationally recognized throwing coach Larry Judge presents nearly two hours of video instruction that provides an extensive array of skills and drills meant to improve any discus thrower from the beginner to the nationally elite. This DVD is meant as a curriculum guide for both athletes and coaches at all levels and will help to add new "tools" into your discus "toolbox." Coach Judge gives you a wealth of knowledge to help you customize your program and infuse variety into your workouts.

Each segment of the throw is broken down into specific sequences beginning with simple drills and progressing to more complex tasks. This "academic approach" to teaching the discus will show you when to use a drill, why to use it and how to do it properly. Coach Judge covers lessons on:

  • Block and Arm Strike
  • Grip and Release
  • Learning the Power Position
  • Learning the Lower Body Action
  • Throw
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Cover: john dagata's teaching progression for the throws 2-pack
John Dagata's Teaching Progression for the Throws 2-Pack

with John Dagata,
USA Olympic Training Center Resident Throws Coach (Chula Vista, CA);
USATF Level I, Level II and Level III Certified Coach; IAAF Level 5 Throws Coach

Many of the top shot putters worldwide are using the rotational shot put technique. Being able to achieve the balance and mechanics required to successfully use the rotational technique can be much more complicated than the glide technique. However, John Dagata, USA Olympic Training Center Resident Throws Coach and a USA TF Level I, II and III certified coach, presents a simple yet thorough teaching progression to allow athletes at any level to develop and master this technique.

Dagata takes you through all of the positions important for the stand throw, step in, and full throw using 19 exercises to help you generate force and speed to be the best shot putter you can be.

Step-By-Step Training Method

Learn a step-by-step method that breaks the shot put technique into individual components that each athlete must master to have effective full spin technique. Dagata presents the following drills to teach technique:

  • Stand Throws - Dagata introduces how to pivot correctly so that you can understand the basics for the delivery of the shot. He takes you through three fundamental releases from the double pivot, with stepping over the toe board, and with the reverse.
  • Step-In Throws - After establishing the delivery position from the stand throws, three variations of step-in throws are offered to teach horizontal movement across the ring.
  • Static Throws - To drill in balance and posture out of the back of the ring, getting one to the correct position in the middle of the ring for correct finishes, Dagata takes you through six variations of the throw from a static start.

This teaching progression allows a coach to break down and focus on the various components of the rotational shot to develop mastery of the various parts, but also fuse them together into the whole.

Full Throws

The full throw using the counter movement start or the wind is presented using six variants, allowing the athlete to load the left leg and sweep the right at the start. This builds greater momentum from the wind into a more dynamic throw.

Correct Technique Flaws

Throughout the presentation, Dagata points out specific technique flaws and ways to fix them. Some of the common flaws include:

  • Lack of penetration into the put.
  • An improper weight distribution in the double pivot phase.
  • The cause of the athlete "cutting the corner" and how to correct it.

Training and Conditioning for the Shot Put

Dagata discusses his periodization of throwing over the course of a season as well as how he balances throwing and strength training throughout a week. He adds his thoughts on the use of general strength circuits and weight room circuit training, on medicine ball work, and the proper ratio of throws to drills that young throwers should follow.

Throwers of all levels would benefit from Coach Dagata's secrets in this video!

41 minutes. 2017.


with John Dagata,
USA Olympic Training Center Resident Throws Coach (Chula Vista, CA);
USATF Level I, Level II and Level III Certified Coach; IAAF Level 5 Throws Coach

The discus is a complex event with too many moving parts to simply go out and do it without training. USA Olympic Training Center Resident Throws Coach John Dagata shares his teaching progression that will allow you to break apart and focus on the various components of the discus throw so you can develop mastery of the numerous parts of the throw, but also fuse them together into the whole.

Dagata presents a progression of 18 drills that he uses to enhance an athlete's ability to throw the discus further; then discusses the speed, strength, and general training of athletes to take them to a higher level.

Step-By-Step Training

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Cover: terrence trammell: sprints and hurdles 2-pack
Terrence Trammell: Sprints and Hurdles 2-Pack

with Terrence Trammell,
Pace Academy (GA) Associate Head Coach;
3x Olympian & 2x Olympic Silver Medalist (110 M High Hurdles);
3x World Silver Medalist;
6x NCAA Champion (University of South Carolina)

Teaching explosiveness on the track is the key to training sprinters. Two-time Olympic Silver Medalist Terrence Trammell provides coaches and athletes the opportunity to develop new skills for novice sprinters and reinforce and enhance commonly used drills for experienced sprinters. He begins with detailed demonstrations and coaching points that allow athletes to develop mechanics in sprinting to execute the drills "perfectly first, then perfectly faster."

Running Form and Explosive Power

Foot placement and foot strike are essential for good sprint technique. The key is to find a balance between stride length and frequency, which will lead to fast times. Trammell shares a series of foundation-building drills that focus on the specifics of running form. You'll see a detailed tour of the benefits and execution of the A-Skip, B-Skip, Flutter Kicks, Tight High Knees, and High Skip drills that sprinters commonly use in their warm up and mechanic development.

Coach Trammell relates each of the skills to the specific component of efficient sprint mechanics and how they relate to the overall sprinting process.

How To Use Starting Blocks

One of the most important aspects of sprinting is clearing the starting blocks. However, at the youth and high school levels, this is one of the most inconsistently taught and coached parts of sprinting. Trammell provides a detailed description of starting block technique, including set up, leg angle, upper body position, and use of the blocks and track to generate the most effective start for power and mechanical efficiency.

Segmenting the Sprint

Trammell breaks the sprint into three distinct phases: Transition Phase, Top Speed Phase, and Maintenance Stage. He thoroughly explains how to teach athletes to drive out in order to set themselves up to run in the most efficient manner possible. He also discusses how to finish a sprint.

The conciseness and multiple angles of the drills provided by Coach Trammell reinforce efficient sprinting mechanics to allow for maximum success on the track!

25 minutes. 2018.


with Terrence Trammell,
Pace Academy (GA) Associate Head Coach;
3x Olympian & 2x Olympic Silver Medalist (110 M High Hurdles);
3x World Silver Medalist;
6x NCAA Champion (University of South Carolina)

Get a step-by-step plan for hurdler development and necessary skills for successful hurdling at a multitude of levels!

Three-time U.S. Olympian Terrence Trammell provides you with the drills and focus needed for success. He demonstrates everything from a proper supplemental warm-up prior to hurdling, essential drills for hurdle clearance, and a race model that allows for competitive completion of the hurdle race.

Trammell uses a series of 16 foundational drills that mimic the hurdle action to develop athletes. These drills focus on the key elements of hurdling: hip mobility, posture, and positioning. The purpose of these drills is to teach athletes how to keep speed, coordination, explosiveness, and rhythm working together.

All drills and techniques provided fall back to the centralized component that leads to hurdle success at meets. Hurdlers will learn to nail the mechanics in practice, giving them one less thing to worry about on meet day.

Running Mechanics Drills for Hurdlers

In this segment, eight specific drills are utilized to stress the essential components of creating a high center of gravity with the hips and keeping the shoulders square to maintain balance. Each of the drills maintains this focus and allows for more efficiency in sprint mechanics to allow hurdlers to travel faster between the hurdlers.

The "High Skip Drill" provided is a multi-faceted drill

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