Latest / The Gill Athletics Track and Field Connections Podcast / #45: Gill1918 presents Mike Holman "Fly 30s and 4x1 Exchanges"

Transcript

#45: Gill1918 presents Mike Holman "Fly 30s and 4x1 Exchanges" · The Gill Athletics Track and Field Connections Podcast

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  Welcome to the Gill 1918 Project, a podcast series by
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  coaches, for coaches powered by Gill Athletics.
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  Think of this as the Ted Talks of track and field coaching.
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  Short, insightful, and packed with valuable strategies to help
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  you grow as a coach. We'll bring in the once a year
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  track clinic straight to your ears daily.
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  Interested in creating your own episode?
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  Everyone's welcome to participate.
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  Check out the show notes below For more information.
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  Now let's get into today's topic.
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  My name is Mike Coleman. Today's topic is how to
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  incorporate fly 30s into your 4 by 1 exchange practice.
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  We're all trying to find a way to make our 4 by 1 exchanges in
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  practice as intense and as close to Max velocity and competition
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  velocity as we possibly can. So I know that all of us at
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  times have had our first runner and 2nd runner competing against
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  our third and 4th legs of the relay.
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  We've put some additional athletes maybe on the inside and
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  outside to provide some more competition during their relay
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  practice and all those are things are very, very good.
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  When we had the old zone, which was 30 meters long, but the
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  first 10 meters was an acceleration zone.
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  The last 20 meters is where you can have a legal pass.
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  Rob Johnson, the retired coach at Wabash College, came up with
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  some numbers to kind of indicate potential that you could run
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  depending on how fast you pass the baton through the zone.
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  Not how fast your runners went through the zone, but how fast
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  the baton went through the zone. So Rob came up with these
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  numbers. If you could average 2 point O
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  in the zone, which would be through the three zone 6.0
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  seconds, you could run about 40 flat.
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  If you could run 2 point O 5 which would be 6.15 total for
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  those 3 zones, you can run about 41 flat all the way down to 2.18
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  which is 6.53 seconds. For the three zones total you
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  could run about 43.5 and if you go on down then to 2.42 that
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  would be 7.25 total through those 3 zones and that would be
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  48.34. So it was a good way in practice
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  to get competition. We use that quite a bit.
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  And our runners really got excited trying to beat each
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  other where maybe our first and second leg would run 2.21 and
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  3rd and fourth leg and run 2.15. And they just kept trying to get
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  faster and faster. And I felt like it really helped
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  our incoming runner to run all the way through the zone and not
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  slow down shoulders back decelerating, and the outgoing
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  runner to take the stick and run completely out of the zone so we
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  could time them time to get that quicker time.
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  So I felt that guy's a real plus with that old exchange zone.
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  Now we have a new exchange zone. And that new exchange zone now
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  has 30 meters all the way through and presents a little
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  bit different data to help that. Andy Farrar myself, who video
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  World Olympic Games since 2007. Andy developed a chart showing
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  the time through that 30m International zone.
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  If we look at the prelims of the 2019 World Championships as an
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  example, you're going to see that the first zone was 2.79,
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  the baton through the 2nd zone was 2.9 O.
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  The third zone was 2.94 with a total time of 8.63 and their
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  time was 38.03 in those prelims. If you go to the final, which
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  was Coleman, Gatlin, Rodgers and Lyles and that prelim was
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  made-up of Coleman, Gatlin, Rodgers and Gillespie.
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  So the final was Coleman, Gatlin, Rodgers and Lyles.
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  They ran 37.1 O. The baton through the zone,
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  again, this is baton, not the athletes.
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  Baton through the zone was 2.68. Second zone was 2.97, third zone
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  was 2.91 for a total time of 8.56.
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  Again, they ran 37.1 O in the final of the World Championships
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  in 2019, so that's another way to again try to get some
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  competition into your practice by timing that baton through
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  that new International zone. Now at this 30m zone and the fly
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  30s, which I do regularly on Monday, I wanted to combine that
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  with our 4 by 1 exchanges. I believe 4 by 1 exchanges
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  should be full speed, other than your stationary drills and so
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  forth. Once you get on the track and
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  you're going to do exchanges, they should be all out.
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  So if we take that zone of 30 meters, you take your outgoing
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  runner that'll be at the beginning of the zone, measure
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  back 10 meters and put a cone or a timing stick from that cone.
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  Measure back an additional 20 meters and put a cone, and
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  that's where your incoming runner will start.
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  So again, from the beginning of the zone, you go back 10 meters,
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  put your timing sticker cone, and from that go back an
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  additional 20 meters and put a cone where your incoming runner
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  will start. So that will give your incoming
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  runner a 20m XL zone. Their fly 30 will begin at that
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  cone. That's 10 meters out of the
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  zone. Your outgoing runner, that 10m
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  cone has nothing to do with their go mark.
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  They measure the normal go mark, mark it with tape or chalk,
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  however you do that, and then they will take off at that go
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  mark. 20 meters into that 30m zone, you have a timing stick or
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  a cone. Now that will be the end of the
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  incoming runners fly 30 and the beginning of the outgoing
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  runners fly 30. And 30 meters from that cone on
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  down the track will be the end of the fly 30 for your outgoing
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  runner. So again, those marks are from
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  the beginning of the zone. You go back 10 meters, timing
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  stick or a cone go back an additional 20 meters.
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  That's where your incoming runner will begin.
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  If you go back to the beginning of the zone, you measure in 20
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  meters into the zone with a timing stick or cone, and from
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  that you measure 30 meters down the track with another timing
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  stick or cone. So the incoming runner will take
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  off at that first cone, which is 10 meters outside the zone.
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  That will be the beginning of their fly 30.
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  Your outgoing runner takes off on their normal go mark.
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  Their beginning of their fly 30 will be that cone that's 20
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  meters into the zone, which will be the end of the fly 30 for
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  your outgoing runner or incoming runner.
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  Your outgoing runner then will continue to run down the track
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  to that final cone, which is the end of their fly 30.
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  So I think that gives them a great opportunity to again,
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  trying to incorporate 2 things that are important in, in my
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  opinion with your fly 30s and looking for improvement with
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  your Max velocity and also increase in intensity and
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  velocity as much as you can in a practice setting for your 4 by 1
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  exchanges. Now I know we have charts that
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  show fly 30s and then correlate to a predicted 100 meter time.
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  You know, 2.9 O for example, maybe you can run 10.002 point 7
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  and a family 30. You can run 10.7 O and and those
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  times, again, looking at that those times as to what you think
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  you can do. I like to use those fly 30s more
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  as an example of progress more than a predictor.
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  And I stand corrected on my fly 30s.
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  If you can do a family 30 and 2.6 O, that's a 9552.9 O,
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  potentially 1055. Again, I don't use it as much as
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  a predictor as I do as just marking progress that their
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  average fly 30s. If we run 6 fly 30s, we take the
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  average of those and I want to see that average getting better
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  as they progress through the season.
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  Now another thing that we've come up with which is
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  interesting that I think Mike Halliwell developed from the
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  University of Florida, which I consider to be one of the top
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  track and field coaches in the world, he said.
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  If you take your sprinters current PRS and subtract .24
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  from each, add those together for a total time and subtract
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  1.61, you can get a potential 4 by 1 relay time.
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  So again, you take the four sprinters in your relay, take
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  their current PRS for 100 meters, subtract 2 point .24
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  from each of those, and then add those four together.
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  Subtract 1.61. You'll get a potential relay
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  time. So for the sake of of
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  discussion, I'm going to say that all four of our runners are
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  11.00 FAT. Each one of them has the exact
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  same time. For the sake of this discussion,
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  if you subtract .24 from each of those, that's 10.76.
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  If you add those up, that equals 43.03.
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  You take 43.03 -, 1.61. That's going to equal 41.43.
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  That gives you a potential time for that relay.
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  Can they run faster? Yes, slower, certainly.
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  There's many variables involved in that.
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  One of those being, let's say you have a hurdler that runs on
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  your relay that really doesn't run at open 100 enough to get an
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  accurate time or a quarter mile or that drops down and and runs
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  your 4 by 1. Again.
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  Those things would indicate a little bit difference in their
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  PR, but it gives you an idea of kind of what you think they
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  might be able to do based on their their current 100M
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  personal best. Hey gang, Mike Cunningham here.
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  Hey, I hope you enjoyed this episode of the Guild 1918
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  Project series. It's really my mission, my
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  passion to bring you massive amounts of value and I hope this
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  one hit the mark. The Gill 1918 Project is really
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  dependent on you if for you to build your own episode, to hear
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  your voice, to have your voice heard you have something to say
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  and teach other coaches out there.
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  So please get a hold of me, e-mail, text message, Twitter,
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  smoke signals, get a hold of me and let's help create your
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  Hope you enjoy today, they will see you tomorrow.