Latest / The Gill Athletics Track and Field Connections Podcast / #82: Gill1918 Project Presents Boo Schexnayder “Coaching the Relays Part 1” at the Illinois Top Times Speed Lab

Transcript

#82: Gill1918 Project Presents Boo Schexnayder “Coaching the Relays Part 1” at the Illinois Top Times Speed Lab · The Gill Athletics Track and Field Connections Podcast

• 0:00
  Hey Yank, pumped for this. Here we go.
• 0:02
  Back in August, Randy Anderson of the Illinois Top Time Speed
• 0:06
  Lad hosted A1 day track clinic featuring two of my favorite
• 0:10
  people in the entire world, Boushek Snyder and Vince
• 0:12
  Anderson. He was gracious enough to allow
• 0:15
  us to record those presentations for right here on the Gil 1918
• 0:18
  Project. So for the next six weeks, every
• 0:21
  Wednesday and Thursday Part 1 and Part 2, we're going to give
• 0:24
  you all those presentations from Boushek Snyder talking about
• 0:27
  hamstrings to Vince Anderson talking about Hurdle.
• 0:30
  Now, these were video in person type of presentation, so you're
• 0:33
  going to miss a little bit of not seeing the actual
• 0:35
  presentation. However, tons of value here with
• 0:38
  Boo and Vince every single week for six weeks in a row,
• 0:42
  Wednesday and Thursday, Part 1, Part 2, Vince Anderson, Booshex
• 0:45
  Nader, make sure you're listening, make sure you're
• 0:47
  sharing this. And again, shout out to coaches
• 0:49
  like Randy Anderson, who is providing value in coaching
• 0:52
  education to coaches around the country.
• 0:54
  Thanks again, Randy, we appreciate you.
• 0:56
  Enjoy today's episode. Welcome to the Gill 1918
• 1:00
  Project, a podcast series by coaches for coaches powered by
• 1:03
  Gill Athletics. Think of this as the Ted Talks
• 1:06
  of track and field coaching. Short, insightful, and packed
• 1:09
  with valuable strategies to help you grow as a coach.
• 1:11
  We're bringing the once a year track clinic straight to your
• 1:14
  ears daily. Interested in creating your own
• 1:17
  episode? Everyone's welcome to
• 1:18
  participate. Check out the show notes below
• 1:20
  For more information. Now let's get into today's
• 1:23
  topic. When Randy asked me to do this
• 1:26
  topic, this was originally a Vince topic.
• 1:30
  When he asked me to do it, I happened to have a slideshow
• 1:35
  ready for it. But what I'm getting at is
• 1:43
  there's some 4x4 stuff in here too.
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  OK, so like we might talk a little 4x4 as well.
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  So hopefully that doesn't offend you or whatever.
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  So let's take a look at coaching relay events and such.
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  OK, All right, we're all for me with the exchange zone, right?
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  All right, Used to be 20, now it's 30 in the Sprint relays,
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  OK, Which, you know, basically affected practically nobody.
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  It really doesn't change the way we coach at all.
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  But now you can, instead of having that international, you
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  know, that 10m extension now, but you still have to line up in
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  the zone now. So that's the only really
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  significant change that we have. However, if you're running 4 by
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  fours, you're still limited to the 20m zone and you have to
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  line up inside that zone. And of course, the baton has to
• 2:24
  be in the zone when it's passed. Just to be clear, the runners
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  don't have to be, the baton must be.
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  So a runner can be outside the zone when they receive the baton
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  and it's not a disqualification provided their hand when it gets
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  the baton is still within the plane of that zone.
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  OK. But we typically overvalue that.
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  You know, anytime we have a problem with the relay, we tend
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  to think that it's the baton or whatever the exchanges.
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  That's the thing we worry about the most.
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  Not saying it's not important, but to me, the other two things
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  are far more important. The planning of the tactics and
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  particularly making your personnel decisions.
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  You know, when I was coaching at LSU, the first time, we had
• 3:04
  phenomenal relays. I, I, I can't tell you how many
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  times we've won the NCA 4 by 1 and whatever phenomenal relays.
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  I didn't coach those relays, to be clear.
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  But what was interesting is I sat in on the meetings and there
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  were like hour long discussions on whether a guy should run
• 3:21
  second or third or there were like 45 minute discussions on
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  whether a kid should anchor. I mean, my point is, is that a
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  lot of consideration went into how to take that people we had
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  and make best use of their talents and how to take
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  advantage of what they were capable of doing and provide
• 3:38
  support where they were weak in those areas.
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  You know, I did a lot of work, however, helping with the
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  Canadian relay team. I don't know if y'all watch the
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  Olympics closely, but after American Jamaican here come the
• 3:49
  Canadians. Normally in bronze medal they do
• 3:51
  a good job. In fact they won the the last
• 3:54
  gold the Canadians did. So they've they've had a good
• 3:57
  program for a long time and I've been involved to some extent in
• 4:00
  that program. They have a phenomenal coach and
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  they have a guy named Dana Way who's phenomenal with the bio
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  mechanics. What they have is they have data
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  on all of the athletes available to them.
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  They have a 10m split, a 20m split all the way out to 150
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  meters. They have that same data on the
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  straights. They have the same data on the
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  curves. So you know who picks the relay
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  team? The computer.
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  Like no, they literally crushed the data and when they'll
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  they'll crush the data and they will put out and, and the guys
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  coach, you know, and they, they do a good job with their
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  exchanges. The coaches do a good job with
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  that and they will predict with within .1 what time they're
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  going to run. It's, it's incredible.
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  It's adornest thing you ever saw.
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  They have batons with GPSS in them that they, they track baton
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  speeds and all that. It's a phenomenal program.
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  And you know, they, they don't have Usain Bolt or Tyson Gary or
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  whatever, but they've done really well, you know, because
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  they've taken a logical approach to it and got all of the
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  emotions out of it. They gotten all the politics out
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  of the decisions about who's going to run here and who's
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  going to run and not run and those types of things.
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  Whereas we kind of haven't done that sometimes.
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  So, but my point is, is that really that's the essence of
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  good relay running is making those personnel decisions.
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  How to start with the baton. There's two ways.
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  If you can see here, you can see the young man has his pinky
• 5:26
  finger and his index finger on the ground.
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  So there's two ways you can do it.
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  You can do it with a 2 finger grip, where you're bridging on
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  the little finger, the index finger, and the thumb.
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  Or you can use a three finger grip, where you're bridging with
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  the index finger and the thumb. Those are the two options that
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  you ultimately have. As you should know, the rules
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  allow the baton to extend beyond the line, but you can't.
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  OK, now we'll talk a little bit here about the blind exchange.
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  Obviously the blind exchange is the exchange that you're going
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  to use on the 4 by 100m relay. We call it the blind exchange
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  because you once that outgoing runner goals, there's no more
• 6:01
  visual contact. The the outgoing runner never
• 6:05
  sees the incoming runner after that acceleration begins.
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  So we're going to take a look at the blind exchanges and such.
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  My terms, or I use two terms. One term is what I call the
• 6:16
  start mark. The start mark is where your kid
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  lines up. Like where do you want them to
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  stand before they begin their acceleration?
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  OK. The other mark is the take off
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  mark. Some coaches call that the goal
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  mark. I've heard different names for
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  that, but that's where you put your tape.
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  You know, ultimately, like where do I put that marker?
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  That is the indication for me to begin my acceleration.
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  You know, if you're not familiar with relay coaching, when you're
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  an outgoing runner, what you're doing is you're watching an
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  incoming runner come in and when that incoming runner hits that
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  tape or hits that mark, that's your signal to take off.
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  And ultimately that's what we call that the take off mark.
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  Now, there are lots of different people and strategies for this.
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  Personally, as a high school coach, I always put down one
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  piece of tape, you know, And what I did is I taught that
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  athlete that when they hit the stride before and you kind of
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  felt like they were over the tape, you go.
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  Now, if they hit the tape with their foot, that makes it easy.
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  But that's not always the case. But there are some coaches now,
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  a lot of them, they put a box down.
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  You know, they'll put a box down and you know, they'll have a
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  tape here and a tape here. And if that foot hits anywhere
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  inside that box, that's a signal to go.
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  So both of those work, both of them are fine.
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  You just need to decide what you want to do and kind of stick
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  with it to some extent. But you know, whether you put a
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  box or whatever, one thing that's interesting is that
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  different places allow different types of markers.
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  Like some people won't let you put tape down.
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  Some people make you put half tennis balls down and all this
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  kind of stuff. I saw a team win the NCA were
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  about 1-1 time, got dequeued because they had tennis balls.
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  They had told them in the meetings don't use tennis balls.
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  They went out there with tennis balls dequeued, give the trophy
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  back, you know, so it so ultimately it happens.
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  You know, when I was coaching at LSU with those really good
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  relays, well, we would do all week long, we would take duct
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  tape and we had this little thing set up with two nails and
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  we would take duct tape and just wind it around.
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  So when it was done, that duct tape would stick to itself.
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  And you had this thing that was about that long as long as the
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  the lane was and it was multiple layers of duct tape and you
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  could just lay it down. And because it was multiple
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  layers of duct tape, it was heavy enough where it wouldn't,
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  it wouldn't move. It took a hurricane to to, to
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  move it, you know, and that's what we typically use.
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  So we weren't putting down sticky tape.
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  We were just laying down those things.
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  But anything that you have, you know, that's legal or whatever
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  is fine. Chalk is another thing that I
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  see from time to time. But again, just make sure you
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  got what you need and that what you're doing is legal at your
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  level of competition and in the spaces where you're competing.
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  OK, this is pretty obvious, but in case you're not really
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  familiar with relay coaching, when you are handing off in a
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  blind exchange, if the arm is extended, well, that's distance
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  you don't have to run. So if we have the outgoing
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  runner has the arm extended, incoming runner has the arm
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  extended, that's distance I don't have to run.
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  So nice spacing between the runners is a good thing.
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  All right, it's distance you don't have to run.
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  It enables you to run a little bit faster.
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  So that's a good thing. Obviously if the spacing is too
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  great and you can't connect well, that's a problem.
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  But also if you're too close together, well, you've given up
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  some opportunity to run fast as well there.
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  So generally speaking, if you just want your runners space
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  further apart, then what you do is you just increase the
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  distance between their lineup and the and the take off mark,
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  take off mark goes further back. And if you want them closer
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  together than the take off mark comes up further.
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  That's it's that simple. Now what is important that very
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  few people consider in a blind exchange, where does the actual
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  exchange take place? That's a big deal.
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  We want that exchange to take place 5 or 6 meters from the end
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  of the zone, the outside. Leaving the zone in OK, that's
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  critical because when you're accelerating, you're not very
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  fast. If you get that baton early,
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  you're getting that baton in your hand while you are slow.
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  So if I am capable of getting the baton later, that's a
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  tremendous advantage. And this is something that we
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  typically don't think of very much.
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  You know, sometimes you'll see a kid come into the zone and you
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  see a nice long arm and a nice long arm and the spacing's
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  perfect and the time's bad. It's because they got the baton
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  far too early and that outgoing runner was not very fast when
• 10:31
  they got the baton. On the other hand, sometimes
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  they're all jammed up and it's not pretty, but it's really fast
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  because they got it right before the end of the zone when
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  everybody was moving fast when they actually made the
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  connection. So again, this is always when I
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  coach it, This is always kind of our target to try to make the
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  exchange 5 or 6 meters from the end of the zone. 5 or 6 meters
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  gives you a little bit of a buffer, I guess you would say,
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  so to speak. I remember the the first time I
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  ever talked to one of the Canadian coaches about this and
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  it was funny. I was explaining to this and I
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  guess he had never really thought of it that way.
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  And he asked me, So you saying for so you're saying to win a
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  medal, we have to pass the baton 5 or 6 meters from the end of
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  the zone. I said, no, coach, for you to
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  win a medal, you got to pass the baton 5 to 6 meters from the
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  end. You know, because you don't have
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  Usain Bolt or Tyson Gay or or, or, or and you know, you know,
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  you know the people I'm trying to say there.
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  So my point is, is that very few of us have those types of
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  people. That's important to us and it
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  explains why so often the exchanges look bad, but the
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  time's OK and sometimes the exchanges look great and it's
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  just not. And that's the reason why, OK.
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  It's just, it's something that kind of goes hidden as far as
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  relay evaluation. OK, All right.
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  The way we're going to kind of talk about the exchanges.
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  We're going to talk about the duties of the outgoing runner,
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  duties of the incoming runner. Each one has a job to do.
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  And we're going to talk about the jobs that they do and such.
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  And we have some video that I'm going to kind of share with you
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  and such. So let's look at the outgoing
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  runner with a blind exchange and we'll kind of look at some of
• 12:08
  the things that they have to do. I borrowed this video from the
• 12:14
  coaching education program, and I remember the day that we
• 12:19
  filmed this, it was 105° in Starkville, Ms. These were
• 12:24
  Mississippi State athletes, and they couldn't hit one.
• 12:29
  They couldn't hit one. We were out there and out there
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  and out there. I felt so sorry for those kids.
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  But anyway. So any case, so let's look at
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  some of the key duties here. All right, all right, so first
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  of all, here's your 3 point stance, all right?
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  Now, if you'll notice what you see this young man doing, he's
• 12:45
  got a three-point stance. The feet are staggered.
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  He's got one arm raised, you know, and the arm that's raised
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  is always on the same side of the front leg.
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  OK? That's the side that you're
• 12:54
  peeking through. Now, if you don't want to go
• 12:57
  with three-point stance and you want to go with two point
• 12:59
  stance, that's perfectly fine. I understand.
• 13:02
  But big time, you know, big boy and big girl relays, you run
• 13:06
  from a three-point stance. OK, if you at the high school
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  level, your kids are not comfortable with it or whatever,
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  perfectly fine. When I was a high school coach,
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  I didn't run from three-point stances either and we won a lot
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  of stuff. So my point is you don't have to
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  do it this way. But again, big boy, big girl
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  relays, you put a hand on the ground ultimately.
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  So the way he's set up right there is pretty much how you
• 13:27
  want to do it. And obviously you've practiced
• 13:30
  that and trained that. And you see what he's doing is
• 13:32
  he's actually looking under the armpit.
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  So he's capable of seeing the runner come in under the raised
• 13:39
  arm on that side of the body. So you can see the stance is
• 13:43
  going to be a little different depending upon what's hand
• 13:45
  you're going to get it in. OK, so if I'm going to get it in
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  my right hand, you can see the right foot is forward and the
• 13:51
  right arm is up and he's siding right underneath the the right
• 13:55
  armpit, through the right armpit.
• 13:57
  And then over here. If he's going to get it
• 13:59
  left-handed, then you see it's what we just saw here.
• 14:02
  Obviously the right hand is going to be down and he's
• 14:05
  peeking again right under the armpit.
• 14:07
  Now, this is probably the most important thing to me as far as
• 14:10
  relay running is concerned, as far it's just a discipline
• 14:13
  associated with it. You know?
• 14:15
  You know, so many times how many of you have had people take off
• 14:18
  too early, too late, or whatever.
• 14:21
  The rest of you don't coach relays because it happens,
• 14:23
  right? The rest.
• 14:25
  But ultimately what I'm adamant about is watching the incoming
• 14:30
  runner's feet, right? What do they do naturally?
• 14:33
  They don't watch the feet. What do they watch?
• 14:34
  They watch the eye. You can't see that take off
• 14:38
  mark. You can't see that piece of tape
• 14:39
  if you're looking at the eyes. OK, So I want them looking dead
• 14:43
  at the feet and just tracking their feet as they come in.
• 14:46
  And as I said, if they're tracking the feet as they come
• 14:49
  in, even if they're going to split the marker over stride the
• 14:52
  mark or whatever, they're still going to get a pretty good read
• 14:55
  on the rate at which they're moving and you're still going to
• 14:57
  be pretty accurate. So most of those guesses, so to
• 15:00
  speak, happen when they're not disciplined enough about the
• 15:03
  feet. I remember one year I was
• 15:05
  coaching in high school level of girls relay that was not
• 15:08
  disciplined at all and I was about to kill them.
• 15:11
  But you know what my solution was?
• 15:13
  I went to the store and I bought neon socks.
• 15:17
  Neon colored socks, like the brightest, ugliest socks that I
• 15:20
  could possibly find. And I made them wear the neon
• 15:24
  socks. And for some reason that made a
• 15:26
  connection. And from that point on, the
• 15:28
  girls actually started looking at the feet.
• 15:31
  The neon socks did the trick. Go figure.
• 15:34
  So anyway, kind of embarrassed me as a coach, but that's what
• 15:38
  we had to do, what we had to do to to be successful there.
• 15:42
  OK. And how do you accelerate?
• 15:44
  You accelerate maximally. The only way, the only way to be
• 15:48
  consistent is to be maximal all the time, be maximal all the
• 15:52
  time. Talk to your kids.
• 15:53
  Sometimes some will say, well, he's not fast.
• 15:55
  So I didn't take off too hard. If you don't ask, you're never
• 15:58
  going to know what they're what they're thinking, you know, and
• 16:00
  sometimes that's the kind of crap that gets in their heads,
• 16:03
  quite frankly, you know, So ultimately it's got to be a
• 16:06
  maximal acceleration, you know, and that acceleration needs to
• 16:09
  be distributed correctly. You know, it can't be two steps
• 16:12
  in pop up or whatever. And if this was here, this is
• 16:15
  the thing Vince would really be hammering on, is that you teach
• 16:19
  that acceleration just like you would be technically teaching
• 16:22
  100 meters or whatever the case may be, because ultimately it
• 16:25
  ends up being about 120 meter Sprint is what it ends up being
• 16:29
  in most situations. OK, now good relay runners do
• 16:33
  not run in a lane. They run in half a lane.
• 16:36
  So if I'm going to take the baton in my right hand, I'm
• 16:39
  hugging the left side of my lane.
• 16:41
  You can see how he's tucked over here to the curb in that
• 16:44
  scenario. OK, so we're always in half of a
• 16:46
  lane. If I'm running right side,
• 16:48
  right-handed, the hand with the baton is always in the center of
• 16:52
  the lane. So you can see how you shifted
• 16:54
  over to the left here in this scenario, OK, All right, here
• 17:03
  he's going to take it left-handed.
• 17:05
  You see how he's positioned there?
• 17:07
  Once again, he's on the right side of the lane.
• 17:09
  So the hand taking the baton, we always want to put it in the
• 17:12
  middle of the lane and we're always running half of a lane as
• 17:15
  opposed to the whole lane. This is true not only when you
• 17:17
  take it, but also when you give it as well.
• 17:24
  OK, And this is not the greatest exchange, but I told you what
• 17:28
  happened on that day. But right here, you know, the
• 17:31
  outgoing runner has to provide a target #1 the target has to be
• 17:34
  high, obviously. The hand has to be open.
• 17:37
  So this is what you want. You want just a open hand, and
• 17:40
  you want to keep the hand just outside the shoulder, just
• 17:43
  outside the shoulder. If the hand is out here, that's
• 17:46
  a problem. But if you turn the shoulders in
• 17:48
  order to get the baton, that's a problem as well.
• 17:50
  A lot of baton passes are missed not because I'm in the wrong
• 17:54
  space in this plane, but because I'm in the wrong space in this
• 17:58
  plane. So you got to be just as
• 17:59
  disciplined about the lateral position of the hand as the exit
• 18:04
  and the take off mark and all those types of things.
• 18:07
  So again, I want it just outside the shoulder, high and
• 18:10
  stationary and you're drilling this person.
• 18:13
  Do not turn around. Do not feel for it.
• 18:15
  Keep your hands still. It's the incoming runner's job
• 18:18
  to make the connection. Your only duty is to take off on
• 18:22
  time and provide a target. So, so you know, it's so often
• 18:26
  you see that happening and that's why good exchanges are
• 18:29
  hard to hit is because when you're looking at that next
• 18:34
  yellow block and you're only 7 or 8 meters away from and you
• 18:37
  start to panic. You know, you got that tendency
• 18:39
  to feel for it or know what's going on.
• 18:41
  And you just got to have the confidence to kind of hang in
• 18:43
  there and understand that your person is going to deliver it.
• 18:48
  Most of the people who slow down though, they know they took off
• 18:51
  too early. Have you ever noticed that?
• 18:54
  Yeah. They know they took off too
• 18:55
  early, you see, and that's pretty good.
• 19:07
  OK, let's talk about the incoming runner.
• 19:09
  Yes, Sir. Is there a set number of steps
• 19:12
  you wanted to take before showing their hand?
• 19:14
  We'll get to that in just a second.
• 19:15
  We'll talk about it now, in fact.
• 19:17
  All right. Verbal and silent options.
• 19:20
  You have options different ways you can do this.
• 19:23
  What a lot of coaches will do is they'll use a verbal exchange,
• 19:26
  meaning that there is a time when the incoming runner is
• 19:30
  going to shout something and and that's the signal for the runner
• 19:33
  to put the hand out. OK, it works.
• 19:36
  Most people do it that way. If Vince was here, he would tell
• 19:40
  you, I've heard him say this many times.
• 19:42
  The only consonant you can pronounce when you're running
• 19:45
  hard is H, so your verbal command has to start with an H.
• 19:48
  It can be hip or Hut or whatever, but you know that
• 19:51
  that's one of the things Vince would tell you if you would be
• 19:54
  here. But yeah, verbal commands are
• 19:56
  perfectly fine, you know, I never liked them, to be honest
• 20:00
  with you, for several reasons. First of all.
• 20:05
  I remember one incident in a high school scenario where there
• 20:08
  was 1 coach who had always put a kid who wasn't running the relay
• 20:12
  somewhere by the exchange zone and he knew the team he was
• 20:15
  trying to beat and he knew what he knew their word.
• 20:17
  So he that kid is off on the side yelling Wildcat or whatever
• 20:21
  the hell the word is that the team they're trying just trying
• 20:24
  to screw him up or whatever. I was, you know, which is
• 20:26
  ethically corrupt, but you know, whatever.
• 20:29
  But anyway, my point is, is that also exchange zones are mad
• 20:33
  houses, are they not? All right?
• 20:35
  They're bundles of energy and there's a lot of entropy and
• 20:37
  just, you know, whatever. Personally, I always use silent
• 20:41
  exchanges. And what I did was I gave, just
• 20:44
  like you said, I gave the athletes a certain number of
• 20:47
  steps after which they were supposed to present the target,
• 20:51
  you know, and most of the time that step would take them about
• 20:53
  to the to the about the first third of the zone, so to speak.
• 20:57
  So when they actually made the connection, they were typically
• 21:00
  around 7-8 meters or something like that.
• 21:02
  We could work from there. OK, so if you want to, you know,
• 21:04
  have a point in the zone, you know, that's fine.
• 21:07
  If you want to have a certain number of steps, I think that's
• 21:10
  a little bit easier and easier to drill, so to speak.
• 21:12
  So you have two options there. And like I said, both, there
• 21:16
  have been lots of people who've been successful using both.
• 21:19
  Just decide what you want to do and kind of stick with it.
• 21:21
  But I always kind of preferred the silent for that reason.
• 21:24
  It just, it's just a madhouse and I don't know what you hear
• 21:27
  in that anyway, so. Hey gang, Mike Cunningham here.
• 21:31
  Hey, I hope you enjoyed this episode of the Guild 1918
• 21:35
  Project series. It's really my mission, my
• 21:38
  passion to bring you massive amounts of value and I hope this
• 21:42
  one hit the mark. The Gill 1918 Project is really
• 21:46
  dependent on you if for you to build your own episode, to hear
• 21:50
  your voice, to have your voice heard you have something to say
• 21:54
  and teach other coaches out there.
• 21:56
  So please get a hold of me, e-mail, text message, Twitter,
• 22:01
  smoke signals, get a hold of me and let's help create your
• 22:04
  episode of the Guild 1918 Project.
• 22:06
  Hope you enjoy today, they will see you tomorrow.