Latest / The Gill Athletics Track and Field Connections Podcast / #180: Gill1918 Presents Mechelle Freeman "Part 1 Building Championship Relays"

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#180: Gill1918 Presents Mechelle Freeman "Part 1 Building Championship Relays" · 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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Now let's get into today's topic.
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All right, good morning. It's some seats in the front of
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here. If anybody wants to come up,
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feel free, but it's a pleasure to be here.
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Like, like, like you say, I just finished teaching about sprints
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and you'll see that a lot of the positions and intensities and
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efforts that you execute as a sprinter translates to the
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relays because the relays is an expression of an acceleration
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drill and how you are allowing the acceleration patterns of two
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different athletes to meet at the right time.
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So in the time and space that you have with your exchange zone
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to keep the baton moving as fast as possible.
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And we're going to talk about how I just developed my process
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into doing that with the national teams.
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So first just building winning teams.
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You know, when it comes down, I've been winning relays since I
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was 10. So when it comes to relays, I'm
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the I'm, I'm, I like to say I'm one of those relay athletes
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that, you know, they run a little different with the baton
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in their hand. You know, you have some of those
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athletes that they made you something in the open, but when
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you put a stick in their hand, it's a different animal.
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I was, I was tending to be like that, but I was, you know, a
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respectable sprinter. Clearly, however, the relays
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bring something out of you because it's a different part of
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you that, you know, steps up a bit when you have teammates
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relying on you to do your part. And so when it comes to building
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winning teams, it's a couple of areas that I realized had a high
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responsibility for the outcome of the success or failure of
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relays. And that came with technical
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things that we did in the zones that we'll go over.
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That came with relationships and management of relationships that
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we'll talk about. And it also came with
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recognizing the value of just placing athletes in the
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positions that pulled out the best of who they are.
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And you can find that in in athletes that people will be
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surprised will be selected. But I'm going to talk about some
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of the ways that I was able to pull out the value in athletes
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that I needed based on the demand of the task that I needed
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to feel. So the process, I have been
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running for a very long time, 30 years.
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You know, I started in high school.
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I'm from Maryland, I have a twin sister.
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It was the two of us. So we've been running our relays
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together for a very, very long time from grassroots level.
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I'm a junior Olympic champion, I'm a high school state
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relationship. And then we went to the
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University of South Carolina. We won championship relays
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there. So relays are in my DNA.
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I have a special love for for relays.
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I after University of South Carolina, I took some time off
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because I was injured. It was 2002.
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I was initially planning to go to the 2004 Olympics train
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forward attempt. However, I had a very bad
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hamstring, chronic hamstring injury that kept me out of that.
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So I'd made a pivot, went to Graduate School, did that for
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two years and worked in New York City for two years.
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So I have four years away from the sport and I thought I was
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done, didn't think I was going to be an athlete any longer.
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After four years I decided to come back.
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It was 2006. The next year will be a 2007
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world championship. The next year after that will be
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a 2008 Olympics. Nine months after quitting my
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job, I made the world championship team.
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I finished 9th in the world in 100 meters.
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Nine months before that, I was working in the cubicle four
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years away, deconditioned physically, mentally, my my
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nervous system was not thinking about running.
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So I can a whole nother session on those nine months of what it
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took on just to reposition my mind, body and spirit to be an
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elite athlete. After that, I made the 2018,
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just missing out on the individual event.
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I made it for the relay pool, now the relay pool in the USA.
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Yeah, exactly. The automatic selection for
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relay come from the 100 meters in the four by one.
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The old selection used to be top four are automatically in the
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pool from there. The relay coach, the only
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position on the national team that has a job of selection, has
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the capability to now pick discretionary selections.
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In the past, they typically went top 6 just to keep it easy.
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Top six, top six, top 6. But one thing that I recognized,
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especially due to my experience in 2008, sometimes the top six,
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you may have 6 athletes that all rent anchor leg.
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So now from the very moment of selection, we weren't thinking
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about the task demand. We need first legs, we need
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second legs, we need third legs, we need 4th legs, not just six
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top fastest people. So that was the culture that I
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was coming into or that I had just gone through my four years
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as an athlete in the USA relay program at the 2008 Olympics.
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We were a part of the first time the men and the women were both
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disqualified in the four by one at the same Olympic Games.
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In that time I can see the areas of opportunities.
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The USA relay program, you don't know who is making the team
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until this election event, USA championships, Olympic trials.
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From there you have three to four weeks before the global
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championship. In that three to four weeks we
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only have hopefully, if we had it, a relay camp for three to
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four days. That's 12 reps, 12 reps that I
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am hopefully to get with the exact runners.
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If you look at the history of our failures in the relay
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programs, it came down to lack of continuity based on lack of
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practice opportunities. And for me, I saw the area
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opportunity on how we can reassess our selection process.
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So coming in, I took the I ran 2008, 2009 and I retired in
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2010. I started to get my coaching
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certifications and I coached high school for four years, was
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doing marketing jobs and and things like that.
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I got a call from Sue Humphries asking me that, you know, would
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I be interested in applying? They were going to add an
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assistant relay position to the relay program.
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At the time, Dennis Mitchell was the head coach and they wanted
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to have an assistant added to the program and they were
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leaning towards a woman. It had never been a woman in the
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relay coach position. It was started by Brooks Johnson
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and Oren Richburg and started to pull out the relay position out
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of our national teams because the selection of our coaches,
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typically our coaches on our national teams coach some of the
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athletes on the team. You're talking about collegian
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coaches and private coaches that had athletes that made the team.
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So if you were a Sprint coach for the national team, typically
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you used to handle the relays and sometimes you had athletes
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on the relay to remove bias and add independence.
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The relay position started OK, starting with Brooks Johnson.
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Once I am we started to have this relay position. 2015 I got
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hired. It was my first time starting.
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I started as the assistant relays coach traveling to the
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junior teams. I would go and travel on all our
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under 20 teams, Under 20 Panams, World Championships, all of our
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junior teams. I was going there and and
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working with all of those athletes, OK.
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So I started to observe what was happening based on what I
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experienced in my own as an athlete and what I was seeing
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with the athletes. Now I can really see from the
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coach's side. I have no time.
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Once we get on site, the on site schedule, people are doubling.
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The 100 runners are available when the 200 runners aren't.
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I mean, are are are the 100 are available, the 200 athletes
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aren't. The 200 athletes are available
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now, but the 100 athletes aren't.
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So now you're dealing with schedules.
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How am I going to figure this out?
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So I decided this what problem I needed to address, identify the
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need. I took it back to school.
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I'm a smart lady. I'm a figure it out going back
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to science projects. What's the problem and what's my
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hypothesis? And I had to figure it out from
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there. The problem that we talked
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about, right? What my hypothesis?
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If I can give a way to come up with an objective way of
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selection so that I can talent ID and cast appropriately from
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the very beginning of selection, then I am minimizing the
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learning curve necessary based on the time and space that I'm
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given. So that means that you better
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come to me. I'm put in the best people who
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do the task the best and they're going to come and have the most
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advantage at the point of selection.
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OK, that's one. So I just was going to create a
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leg based relay program. We had never done that before,
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breaking down the demands of the task for each leg.
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And from the moment of selection I am, I'm going to do something
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different. I'm going to move away from
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going to top six, I'm going top four.
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And depending on the way I'm set up with my top 4 athletes in the
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history of their experience, I'm filling in the gaps.
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Now that started to shake some feathers, right?
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Because now I'm looking at my 200 girls.
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Because of course, at the elite level, third leg is always the
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leg that nobody runs. So now I started to pull from my
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200 meter runners and it hadn't been done like that before.
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Now I'm looking at my 200 girls sometimes who didn't make top
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three. Now I'm going to pick a fourth
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place 200 girl over the 4th over the 5th place 100 girl.
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How dare you? But did it make sense based on
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the task of the demand? Second thing, creating an
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objective process for decision making.
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Again, when it came to OK, you have the legs and you would
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understand the demands of that, but you also need to talk about
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the skill side of the four by one.
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If we're going from top six, we're only thinking about speed.
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But the skill side, how do we pass the baton?
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We had never kept track of metrics of passing the baton and
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addressing this as a relay program.
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So that was my second part of the process.
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I am going to emphasize the execution of the skill.
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So the process I developed minimize risk, maximize
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performance. Like I said, if you're giving me
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minimal time and space, my risk assessment, I'm going to do
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everything to minimize my risk. Now, if you came in here and
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you're on the team, and like I said, if you have less
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experience of the leg that has the most opportunity based on
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what the what the what we have the athletes that made the team,
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that means that you may come in with a disadvantage based on
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time and space. I got that's all I have maximize
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performance. Yes, my job is to win gold
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medals, but one thing about what I'm going to do is you're going
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to see the best way that we are going to win the gold medal, not
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just a we can pull this off. Who are the best four people?
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Not just because somebody runs the 100, Who are the best four
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people? And then sticking to that, I
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created a manual. We didn't have one.
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How are we following selection? So I said the Team USA is a leg
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based relay program such that athletes are chosen based on
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their ability to execute the demands of each leg, the four by
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100m relay exchange zones process and metrics.
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So I started doing all the metrics, somebody Andy Farrar,
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he used to keep our metrics throughout the years and he
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would send it to us, you know, as I was assistant coaching, we
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would see it, but what do we do with it?
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And so I started to look over it and on the next slide we'll go
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over it. But what I started to see is
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that as a relay program, since they weren't used to one another
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three biggest areas was in fact had the highest contribution to
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the success or failure of our of our past.
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One was the reading of the take off marks.
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They weren't used to the runners.
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So we had to figure out how can we all get alignment on how
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we're reading the take off mark so that we can be operating from
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the same line of sight. How are we measuring the take
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off mark based on the incoming runner?
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OK. So precision of the takeoff mark
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was 1 area had to be addressed. Exceptional and consistent
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acceleration by both incoming and outgoing runners.
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Like I said at the very beginning, following the
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normative acceleration curve. The same way you leave as an
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outgoing runner is the same way you should be leaving when you
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start to 100 meters. The same way that you're coming
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in the zone as the incoming runner is the same way you have
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to maintain that acceleration to the full extent of the demand of
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that leg. So you minimize speed leg and
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just and deceleration as best as possible.
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OK. And then last sound pass
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mechanic, that was the last area.
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Once I got the merge at the right spot based on the
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different acceleration patterns and they were meeting at the
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right spot, then you got to take the short amount of time,
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shortest amount of time to get the past off in the safest way.
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Once I did this, I started to realize the baton speed for the
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elite level. And again, I'll break this down
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to the high school level. Same theory, just depends on
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what speeds you're working with. OK, at the elite level, the
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women are going through maximum velocity about one second, you
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know, a second every 10, every 1010 meters.
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OK. So if I can keep them going
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covering one second through the every 10 meters through the
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zone, it's a 30 meter zone. We should be maintaining the
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intensity of that incoming runner with the outgoing runners
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acceleration maximum space and time that they have to be at the
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the best place that they can be at where you minimize risk of
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the pass of where they are in their acceleration curve.
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And if I can get them to meet up at the right spot, then I can
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maintain the momentum of the incoming runners Max velocity.
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That makes sense. So at the elite level, 3
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seconds, I'm, I, this is me again.
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I'm, I'm testing this out. Can we keep them there?
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Men? They were about 2.7.
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And then as you go down, I have another slide.
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We'll talk about how we'll go from each level athlete
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depending on their speed and how that number changes.
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All right, case studies just to give you as oh, I was like my
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pointer. I forgot it's again my I got it,
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I got it. All right.
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So just to give you a sense, it's hard to read, so I'm just
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going to look at the letters. So you see the A right there.
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The A, this is from one of our World Championships.
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Before I started to apply the process, I was looking at this
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data. So A is where the incoming
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runner is on the first movement of the outgoing runner.
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OK, the mark, let me just see the goal mark is this line right
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here. You see that?
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Do you see where the A runners are?
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Right here when that outgoing runner took off, all of them
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left early, right? You can see that everybody left
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early, they are right there. Incoming runner B right here is
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where the outgoing runner put their hand back.
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So right here, this is 9, this is 10 meters in the zone, 10m
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zone. It's elite level.
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You're putting your hand back to get the baton.
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So what are you doing? That already shows you that the
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outgoing runner is not at maximum potential of where they
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can be at their acceleration before they're leaving the zone.
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So you're again, the baton is slowing up.
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OK B is where she put her hand back here, 10 meters, 12 meters,
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12 meters. C is where they got the baton.
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So on this first runner here she put her hand back at 12 she got
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the baton at 17. What does that look like that
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looks like that y'all see it you know you see it every time so
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that means she literally is not accelerated.
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She is just waiting for the baton.
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This is that World Championships.
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OK again, B10, she gets the baton.
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That's 4 meters from B to C. It's still slowing up right
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there. Still slowing up, just not as
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bad. I mean, I remember this first
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exchange here, B to C. That means what if it's that
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close? What does that mean?
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That means what? That you you ran up on her.
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So that means that's the one you like.
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That's what this was showing me, right?
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The baton speed at the world championship level averaged at
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3.23 point 2. So we already knew that we
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weren't maximizing our potential.
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So now it came down to, OK, do we have the right runners?
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Do we have enough time? Do we teach?
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Do we tell? And I just we're figuring it all
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out. OK, So I started to create a
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rubric, a manual. We didn't have one on what it
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looked like for selection because again, now I'm a talent.
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ID like that's my job. I got AID talent.
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So what are the things that you're saying for selection for
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what? What are your seasons?
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Best personal best? You know, what do you do at
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championship events? You know, keep track of trending
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marks for the season, Keep track of acceleration.
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Are you all tracking times for acceleration?
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0 to 30, zero to 20, fly started?
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Are you keeping their times? Yes, it will be a way that you
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can do it without it, but I'm also going to show you a way
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that if you have the metrics of their acceleration and their
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flies, now you can do some calculated coaching.
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OK, Keeping track of baton speeds.
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We weren't doing it. Hey, I need some timing gates.
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I need some timing gates. I need some iPads at relay camp
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so we can start tracking what this looks like.
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The art side of it, because it's the science, but you got to have
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the art right? The art of it is the take off
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Mark. I'm reading the accuracy.
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It's a great fair poor 'cause I'm looking, I'm keeping track
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of that now 'cause my learning curve has to be this versus this
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when I got 2 days of practice, no competitive opportunity.
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The games are here and we had two passes and and 10 passes,
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OK, Consistent acceleration through the zone.
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Do you have great accelerators? Because I tell you right now
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when you leave here, the one thing I want you to work on when
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you go back to your relays is literally making sure they are
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accelerating appropriately. OK?
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Again, championship runners with their relay leg experience,
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global championship and all on site, perform all the things
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when you're on site, when you're at championships, how are they
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performing? You're considering all these
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things like what is your rubric? What is your rubric that you is
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helping you select your athletes and place them in the task that
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pulls out and maximizes what they can contribute?
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First thing what I started to do, I sat them down.
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I need you all to understand the demand of each leg.
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So I mean I know y'all been running relays your whole life,
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me too, but I just want to make sure you understand.
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First leg you have 80 meters out of the blocks to run before you
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get to your exchange zone. It is the shortest leg on the
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track. Once you get to the exchange
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zone, you got 30 meters of running opportunity in your
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brain. You need someone who is
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technically efficient, explosive out the block, getting all the
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way through the running opportunity of 110 meters.
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They need to understand they are running 110 meters, that's it.
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110. Even if they pass it here and
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there's a hundred 110 second leg, you start out 30 meters in
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the zone, you're running opportunity outside of the zone,
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70 meters on a straight. Then you have another 30m zone.
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You need someone who can handle the demands of 130 meters on a
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straight third leg, 30 meters. Same thing as the second 7030.
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However, the difference is managing the centrifugal forces
23:05
of running that high velocities on a turn.
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OK, then last 30 meters, 90 meters to the finish line, 120
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meters, making sure they understand what is their full
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running capacity opportunity so that they so you can cast
23:25
appropriately. OK, who is doing that best?
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All right, again, I just said this, but just quickly just
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staying like first leg, understanding that you need a
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proficient starter. OK, you got to don't put nobody
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in first leg who can't come out. The blacks that great.
23:42
Set them up appropriately, handles pressure.
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It starts with you from the very first step, that person that you
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know that can set it off, set the tone because all the other
23:56
three athletes are watching. You're watching first leg how
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you like hey or you like set them up, don't people?
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People say I put my first leg the slowest one on 1st.
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What? No set them up Second leg you
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have to be aggressively able to Sprint up to 130 meters further.
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You have to be able to receive and give the baton in the left
24:28
hand. It's some people who just can't
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do it. Disqualified.
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It is the IT. You have to cast appropriately.
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Third leg. It is the only leg on the track
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where you have a freight train coming at you straight on.
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It is a different depth perception.
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You need somebody smart because the second to third exchange is
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the highest probability of failure out of all the exchanges
25:02
just because of that difference of how the incoming runner is
25:05
coming in. They misjudged that pass a lot
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from 2:00 to 3:00 also on third leg, which I ended up going a
25:14
lot with my 200 runners at the elite level.
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I even had somebody who said they ended up with a 800m runner
25:20
on third leg. But again, it comes down to
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who's executing that speed in that position.
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Anchor leg, that's the leg that's, it's a lot of here, it's
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a lot of here. Mind and heart on the track.
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The anchor leg is the the exchange, the only exchange
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where everyone's lined up together because at that point
25:44
the staggers broken off and everybody that said anchor leg
25:48
is right here, right here, right here is less space in between
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them. So imagine the traffic when you
25:55
got everybody on third leg coming in.
25:59
Anchor leg needs to be locked and loaded and let them and not
26:03
allow the pressure of everyone coming in at the same time.
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And it's busy. It's the busiest exchange for
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them to stay locked in and to still execute under pressure.
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Anchor leg is a high pressure leg.
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Got to have somebody to be able to handle it.
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So acceleration curve, you know, we talked about this here.
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So if you think about the normal acceleration curve, we just went
26:24
over this in the speed session. Remember, by the time that the
26:29
athletes are getting, you see 10203050 all the way up here to
26:32
140 on the meter, on the X axis. On the Y axis, that's your
26:36
percentage of maximum velocity. So by the time you're getting to
26:40
30 meters in the zone, you're at about 80%.
26:45
That opportunity for the outgoing runner is about 80% on
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the acceleration curve. Can you get your outgoing runner
26:53
up to 80% of their acceleration even at the high school level?
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At the high school level, are you driving them to accelerate
27:03
in their normal acceleration curve in the zone or do you see
27:08
it? We got to change that.
27:10
That's what we're going to talk about here on the baton speeds.
27:14
And again, I want to shout out JT Ayers because these are his
27:17
his images because they're great.
27:19
But if you look at here, the relay at its core is a time and
27:23
synchronized acceleration exercise.
27:25
Accelerations fail in duration, in intensity, or both.
27:32
They're either not going hard enough or they have to break the
27:36
curve because of some reason. OK, so you're these failures
27:40
have consequences for the gold mark.
27:44
Before I make the gold mark, which we're going to go to in a
27:46
few, it comes down to making sure this is correct.
27:52
So let's look at this, this zone, this is the first exchange
27:55
zone, so 80 to 110, right? Boom boom.
28:00
If they get that baton like we saw in the in the first here you
28:04
go you got 12315 meters, 20 meters, you'll see the
28:11
differences in velocities. Y'all follow.
28:14
So the out this is the here's the incoming runner, purple line
28:19
outgoing runner. OK, if they pass here, this is
28:24
the large differences in their velocities.
28:26
They pass a little bit farther in, you're minimizing velocity
28:30
more by the time you get to maximizing that 80% of that
28:34
outgoing runner in that Max velocity of that incoming runner
28:38
you want to try to pass ideally here.
28:45
So let's look at it at a 10 meters.
28:47
The difference in velocities is substantial.
28:50
What we just talked about, boom, incoming runner, they still
28:55
flying. I'm trying to pull use all the
28:58
speed. If I pass 10 meters in the zone,
29:02
my outgoing runner is only about 30% of their velocity on their
29:05
on their acceleration curve. Now if I get to 15 meters, we
29:16
minimize it, it's better. It's safe.
29:19
We like to say safe passes. This is what safe passes is
29:22
giving you, OK, the difference in velocity there.
29:28
Now if, if your team is just you, you got it now, you could
29:32
take the risk. Now the risk is going to
29:35
increase, but the reward also increases.
29:38
But you got to know who you're working with now to make the
29:41
risk assessment. Sometimes the safe is what we
29:43
got to do today, especially when you got to run an alternate.
29:46
I hear it. Ideally, the minimizing of the
29:49
velocity is optimized. 20 meters in the zone, 20 meters in the
29:55
zones. My outgoing runner is is up to
29:58
that 80%. My outgoing runner is just about
30:02
where she's at that starting to decelerate.
30:04
It's time for you to take over the acceleration, non
30:09
negotiables acceleration. I want you just the same angles
30:12
we talked about in the Sprint session.
30:14
You're setting yourself up the same way when you talk about
30:17
positions in the zone. The best thing for me, two point
30:21
or three-point. What should we do?
30:22
4 point, it comes down to line of sight.
30:27
Line of sight, What is the best position for the athlete to be
30:31
set up? Where my hips are forward, my
30:33
feet are forward, and I'm ready to go this direction and my line
30:38
of sight is unobstructed. OK, now if they can come down
30:44
and still come here and still see it, or they got to be here
30:48
because it's too much to go upside down a little bit, you
30:51
got to know who you're working with.
30:54
The biggest thing here is setting their angles up to set
30:57
them up for the appropriate acceleration curve.
31:00
Hey gang, Mike Cunningham here. Hey, I hope you enjoyed this
31:03
episode of the Guild 1918 Project series.
31:07
It's really my mission, my passion to bring you massive
31:10
amounts of value and I hope this one hit the mark.
31:13
The Guild 1918 Project is really dependent on you if for you to
31:18
build your own episode, to hear your voice, to have your voice
31:21
heard you have something to say and teach other coaches out
31:25
there. So please get a hold of me,
31:27
e-mail, text message, Twitter, smoke signals, get a hold of me
31:32
and let's help create your episode of the Guild 1918
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Project. Hope you enjoy today, they will
31:37
see you tomorrow.