Track and Field Toolbox

Train Both or Fall Behind: Building the Complete Speed/Hurdle Athlete

by

LaRon Bennett, Asst Coach – Sprints/Hurdles, Virginia

This video is a segment from one of the 144 Videos in Glazier Drive Track & Field.  Explore coaching clinic replays, practice plans, skill development videos, and more.  Click here to see all that’s included.

This coaching presentation breaks down race strategy for 100-meter sprints and hurdles, using two different athlete types as examples.

100-Meter Sprint Strategy: The coach explains four distinct phases:

  • Drive Phase (8-10 steps): Athletes generate maximum power from the start
  • Acceleration (around 15-17 meter mark): A small transition window where hips rise forward
  • Top End Speed (held for only 10-20 meters): Elite sprinters like Usain Bolt can hold this for about 20 meters, while average sprinters maintain it for 10-15 meters
  • Deceleration: Everyone slows down after top speed; success comes from maintaining form and slowing down less than competitors

The coach emphasizes that timing these transitions is critical, especially in shorter races like the 60-meter dash where the window is compressed.

110/100 Hurdle Strategy: The presentation divides the hurdle race into key sections:

  • Start to Hurdle 1: Use power and speed to set up proper steps
  • Hurdles 1-3: Establish rhythm and fix any technical errors early
  • Hurdles 3-5: The most important transition phase where races often fall apart
  • Hurdles 7-10: Maintain tight form as speed increases and hurdles come up faster
  • Finish: Sprint aggressively off the last hurdle through the line

Training Tips: The coach recommends using “discounted hurdles” in practice (progressively moving hurdles closer by half-foot increments) to help athletes develop faster turnover, while racing at regulation spacing. He also stresses proper finish technique—leaning the chest forward rather than diving or reaching with hands.


Thinking Through Your Personal Brand

by

How do you cultivate a dynamic personal brand?  Many coaches think that focusing  on personal branding is unnecessary.  They shy away from engaging in personal branding–viewing it as self-promotion.  However, the reality is that we all have personal brands, whether we focus on them or not.  We should be aware of how others view us, and how it may help or harm our ability to succeed on and off the playing field.  The following three questions can help you assess your personal brand.

  1. What do I want to be known for?  Think wide and deep.
  2. What results do I want to deliver through my coaching efforts? It’s not only about wins and losses.
  3. How do I want others to describe me?  Consider your legacy.

 

An Introduction to the Introverted Leader

Several years ago, Susan Cain, a Harvard Business School professor, delivered one of the most well-received Ted Talks of all time. Today the YouTube video counts more than 18 million views of her talk on introversion. Cain wrote her 2012 book “Quiet: The Power of Introverts in a World That Can’t Stop Talking,” which has sold two million copies worldwide. With the Ted Talk and book, Susan Cain has single-handedly triggered a deeper awareness of and appreciation for the many facets of introversion.

She’s introduced a myth-shattering perspective that has transformed the way we view introversion and introverts.

On the surface, introversion looks a lot like shyness; both effect social interaction, but for differing reasons. The shy find socializing difficult. On the other hand, an introvert simply prefers to spend time alone. Introverts are collectors of thoughts, and solitude is where the collection is curated and rearranged to help them make sense of their thoughts.

Far more than we are consciously aware of, we live in a society dominated by extroverts. Susan Cain’s research points out that the American culture glorifies extroversion. Sports stars and movie stars are highly paid and followed, and social media thrives on people exposing their innermost thoughts and feelings. Extroverts are highly visible in most settings and situations. Bold personalities are rewarded.

Cain writes, “We’re told that to be great is to be bold, to be happy is to be sociable. We see ourselves as a nation of extroverts—which means that we’ve lost sight of who we really are.” In fact, she notes, one-third to one-half of Americans are introverts. So if you’re not one yourself, she often advises audiences,

“You’re probably raising or managing or married to one.”

For the past 20 years, I’ve been working with coaches and athletes in the areas of leadership and team building. During this time I’ve noticed a deficit in time, effort, and energy when it came to identifying and developing high potential coaches. It seems as if excellence in leadership is a given. But it’s not! You don’t become a high–potential coach by merely “putting in the time.” Just working hard isn’t the x-factor. Neither is high potential a natural gift.

I’m helping high achievers and high potentials become self-aware and increase their personal effectiveness. If you’ve got a deep commitment to excellence, building right relationships, guiding with influence and accelerating change, let’s talk.

I’m looking for high-potential coaches with a desire to be mentored one-to-one by me. My coaching program is for those coaches willing to pay the price, ready to invest in developing their career for the long-term. If you are interested in talking about how you can go from high potential to high achievement—let’s talk. [Cory 623.330.3831]

Sample of What You Will Learn
-Deep Coaching: Inspiring Others to High Performance
-Humility is not Optional: It’s a Necessity
-What Coaches Need to Hear
-Entering the High Impact State of Coaching
-The Social Context: Intrapersonal and Interpersonal Dynamics
-Conquering Denial
-Managing Envy

Kind regards,
Dr. Cory Dobbs
Ready to Coach You!
(623) 330..3831

New to the Second Edition of Coaching for Leadership!

We are pleased to announce a new chapter to the second edition of the best-selling Coaching for Leadership. The chapter, The Big Shift: Unlock Your Team’s Potential by Creating Player-Led Teambuilding, connects the previous edition of this book to its origin, as well as to the future of team sports.

The new chapter sets forth a practical and applicable agenda for change and improvement. The reader is introduced to seven vital elements of change; seven shifts of traditional mental models that lead to the new core principles necessary for creating a player-led team culture. Click here for more information about Coaching for Leadership

About Cory Dobbs, Ed.D.

Cory Dobbs is the founder of The Academy for Sport Leadership and a nationally recognized thought leader in the areas of leadership and team building.  Cory is an accomplished researcher of human experience. Cory engages in naturalistic inquiry seeking in-depth understanding of social phenomena within their natural setting.

A college basketball coach, Cory’s coaching background includes experience at the NCAA DII, NJCAA, and high school levels of competition.  After a decade of research and development Cory unleashed the groundbreaking Teamwork Intelligence program for student-athletics. Teamwork Intelligence illuminates the process of designing an elite team by using the 20 principles and concepts along with the 8 roles of a team player he’s uncovered while performing research.

Cory has worked with professional athletes, collegiate athletic programs, and high schools teaching leadership and team building as a part of the sports experience and education process.  As a consultant and trainer Dr. Dobbs has worked with Fortune 500 organizations such as American Express, Honeywell, and Avnet, as well as medium and small businesses. Dr. Dobbs taught leadership and organizational change at Northern Arizona University, Ohio University, and Grand Canyon University.

 


Putting the Person Before the Athlete

by

As a leadership educator your main task is to create a psychologically safe environment in which your players want to learn how to become team leaders.  This is not a trivial distinction. A learning climate characterized by trust and openness is critical to encourage young people to respect and appreciate their teammates, coaches and the learning process.  Strategies for transformative learning should be purposeful, planned, and productive.  When we say put the person before the player we imply that the process of navigating life’s challenges should be the over-arching goal of learning to lead.

The following seven conditions are helpful in creating a psychologically safe learning environment favorable to promoting a transformational experiential approach to leadership development.

  1. Student-athletes need to feel comfortable with the concepts of leadership.
  2. Student-athletes need to know about the practice and the processes of leadership.
  3. Student-athletes need permission to make mistakes.  Healthy relationships transform conflict into cooperation.
  4. Student-athletes should have a sense of purpose as it relates to leadership.  They need to have an answer to the question “Why lead?”
  5. Student-athletes should begin to develop an awareness of their individual strengths and weaknesses as leaders.  They need feedback.
  6. Student-athletes need to monitor and adjust behaviors intended to influence others. They need to take the appropriate action suggested by feedback.
  7. Student-athletes should begin to learn the complex practices of self-reflection, self-acceptance, and self-compassion.
For the past 20 years, I’ve been working with coaches and athletes in the areas of leadership and team building. During this time I’ve noticed a deficit in time, effort, and energy when it came to identifying and developing high potential coaches. It seems as if excellence in leadership is a given. But it’s not! You don’t become a high–potential coach by merely “putting in the time.” Just working hard isn’t the x-factor. Neither is high potential a natural gift.

I’m helping high achievers and high potentials become self-aware and increase their personal effectiveness. If you’ve got a deep commitment to excellence, building right relationships, guiding with influence and accelerating change, let’s talk.

I’m looking for high-potential coaches with a desire to be mentored one-to-one by me. My coaching program is for those coaches willing to pay the price, ready to invest in developing their career for the long-term. If you are interested in talking about how you can go from high potential to high achievement—let’s talk. [Cory 623.330.3831]

Sample of What You Will Learn
-Deep Coaching: Inspiring Others to High Performance
-Humility is not Optional: It’s a Necessity
-What Coaches Need to Hear
-Entering the High Impact State of Coaching
-The Social Context: Intrapersonal and Interpersonal Dynamics
-Conquering Denial
-Managing Envy

Kind regards,
Dr. Cory Dobbs
Ready to Coach You!
(623) 330..3831

New to the Second Edition of Coaching for Leadership!

We are pleased to announce a new chapter to the second edition of the best-selling Coaching for Leadership. The chapter, The Big Shift: Unlock Your Team’s Potential by Creating Player-Led Teambuilding, connects the previous edition of this book to its origin, as well as to the future of team sports.

The new chapter sets forth a practical and applicable agenda for change and improvement. The reader is introduced to seven vital elements of change; seven shifts of traditional mental models that lead to the new core principles necessary for creating a player-led team culture. Click here for more information about Coaching for Leadership

About Cory Dobbs, Ed.D.

Cory Dobbs is the founder of The Academy for Sport Leadership and a nationally recognized thought leader in the areas of leadership and team building.  Cory is an accomplished researcher of human experience. Cory engages in naturalistic inquiry seeking in-depth understanding of social phenomena within their natural setting.

A college basketball coach, Cory’s coaching background includes experience at the NCAA DII, NJCAA, and high school levels of competition.  After a decade of research and development Cory unleashed the groundbreaking Teamwork Intelligence program for student-athletics. Teamwork Intelligence illuminates the process of designing an elite team by using the 20 principles and concepts along with the 8 roles of a team player he’s uncovered while performing research.

Cory has worked with professional athletes, collegiate athletic programs, and high schools teaching leadership and team building as a part of the sports experience and education process.  As a consultant and trainer Dr. Dobbs has worked with Fortune 500 organizations such as American Express, Honeywell, and Avnet, as well as medium and small businesses. Dr. Dobbs taught leadership and organizational change at Northern Arizona University, Ohio University, and Grand Canyon University.

 


What Coaches Can Do to Create a Positive Team Culture

by

Team culture takes the combined effort of coaches and players. In this blog, volleyball coach Lindsay Peterson explains how coaches can start building the right traditions.

I’ll never forget my first collegiate volleyball game. It was the first time I’d been through the actual warm-up with the team. We did all the normal things; warm up our arms, pepper, work on team defense, etc. 

Then right before our time was done, the seniors pulled us into the huddle and told us there was a chant we always did before every match. A cheer that started off just a whisper and ended as a scream by the end. A cheer that in few words described just how good we thought we were. 

This chant was a ritual—it never changed. Game after game, we spoke those words. It was exhilarating, it made my blood pump, my heart race, and let me know that we were all in this together.

I look back at the moment and realize the complexity of that simple cheer. It was tied to every game in the years I was in that program, including a Division II national title, countless wins and broken records. It’s important to have these positive traditions in your program, whether it’s cheers, chants, dirty sock rituals or the thousands of other things your team could do to get excited about games. I’m a firm believer in positive traditions + positive leadership = positive team culture.

There are two sides to my team’s culture: how the coach and staff build traditions to facilitate positive culture, and how team leaders help establish that culture. In this first blog, I’ll focus on the coaches’ side.

Pre-Season

I had a coach tell me once to always work players extremely hard in your first practice of the year, then at the end of that practice ask them what they want to be known for. I tried it and the results were great. 

Kids are eager to tell you what they think. Now for us, winning and losing isn’t who we are. The things we stand for and how hard we’re willing to work, that’s who we are. Having my players establish “who we are,” and what we want to be known for, is imperative for us to begin our season. 

Most of my teams agree on something close to the same thing every year: tenacious, relentless, competitive, a never-give-up attitude, hard-working, hard to defend, supportive, etc.  Every year will be different because each year’s team is different. Even your leadership might change. But you can sustain team culture in your gym by establishing who you are. 

During the Season

As the season begins and then progresses, make sure you’re establishing consistencies. For instance, before every home match, my team comes in early and sets up the nets. Then they spend the next 30 minutes serving and passing. 

It’s also a tradition for the team to gather at my house twice a year for “practice.” We play games, eat snacks and watch motivational movies. Other traditions could be team dinners, team-building days, themed practices, program game days. There’s a plethora of inexpensive, or even free, activities for your players to participate in that are beneficial for your team culture. 

Make these activities sustainable and worthwhile, and plan them in advance so it’s easy to stick to them.

Post-Season  

The end of the year is almost as important as the beginning. To make sure the culture you’ve been building all year will carry on, use your banquet to remind your players of all the things they accomplished throughout the year. You could even use awards to emphasize what’s most important for a positive culture. 

At Millard North, we give out the Mustang Award to the player who has put in the work and never gave up during hardships. The best part of this award is that it usually winds up being a kid who doesn’t always get the “clout.” 

For example, one year it was a middle who started in the first 25 matches of the year. She replaced an injured Division I hitter, worked incredibly hard, and we went undefeated during the time she started. When it was time for the injured player to come back, she didn’t give up. She continued to give it her all, became a leader on the practice side, and pushed us to be the best we could be. She gave herself completely and didn’t complain one time! That’s why this award is so important to me and to my program culture. 

Positive team culture is a direct reflection of the leadership provided by your coaching staff. Find ways to promote culture on your court and in your program. The long-lasting benefits will be worth all your time and effort.

Lind­say Peter­son has been a var­si­ty head coach for eight years. She played for the Uni­ver­si­ty of North Alaba­ma, help­ing them win the DII Nation­al Cham­pi­onship in 2003. Peter­son has led her Mil­lard North High School team to the state cham­pi­onship tour­na­ment sev­en times, win­ning in 2016 and 2018. She was named one of the top 40 coach­es in the coun­try by the AVCA, and Coach of the Year by the Oma­ha World-Herald.


Hip Mobility Drills

by

Hip Mobility drills should be a regular part of all track and field athletes’ training

Drills that increase an athlete’s hip flexor strength and flexibility are imperative in order for the athlete to get their femur parallel to the ground and therefore allow them to apply maximum force.

In the video below Coach Brad Hackett shares seven drills that he uses to increase hip flexor strength and flexibility.

In the video, he talks you through the coaching points of each drill.

Here are the seven drills demonstrated in the video:

  1. Hurdle Skips
  2. Over/ Unders
  3. Side Skips
  4. Hurdle Walkovers
  5. Over two and Back One
  6. Frogs
  7. Hip Busters

These drills are taken from Coach Hackett’s complete training course for track and field. For more information about that course click the following link: The Ultimate Pre-Season Conditioning for Track and Field