Latest / The Gill Athletics Track and Field Connections Podcast / #181: Gill1918 Presents Mechelle Freeman "Part 2 Building Championship Relays"

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#181: Gill1918 Presents Mechelle Freeman "Part 2 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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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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Now let's get into today's topic.
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Same set up in the sprints. You should be talking to them
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the same way that you set them up as their three points that
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they're doing every day for their 10s, their 20s, their 30s.
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It's the exact thing. Exact same setup.
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Make sure that they are prepared to maintain that velocity
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through the extent of the zones. Do not practice baton exchanges
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without them executing their full acceleration patterns.
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You have to train, you have to train that pattern.
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So it's it is nothing for them to think about.
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They already know what their role is, what their
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responsibility is. It is very important now at the
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high school level because again, I was working with the junior
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team. Those are our high school
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athletes. Even at that level, a lot of the
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corrections came from the way they stood in the zones.
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A lot of a lot of the athletes were either going to be watching
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a race like everybody else in the stands and have their feet
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flat and watching like whoo. You have to have them in the
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position ready to go. Especially coming down from
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second leg. Just timing that when I get
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ready to get ready and get down in that position, OK, making
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sure all angles pushing is understood, All right,
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determining the goal mark. Now, this is science, y'all.
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This is y'all. Stick with me.
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This is math, all right? The goal mark is a function of
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the optimal point within that 30m exchange zone to maximize
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baton speed. Again, we're talking about
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maximizing, right? Remember the first thing you're
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doing our job, we're minimizing the different, the difference,
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differences in the velocities as best as possible.
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We're going to minimize the variance, OK, paths deep in the
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zone as far as the high school level.
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That's the simple way of putting it.
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You know that we wanted to go as farther as possible.
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And some things to think about. Again, outgoing runners,
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capability from zero to 30 meters, Make sure they have a
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great acceleration pattern. Zero to 30 incoming runners, Max
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velocity. The flies that you all are
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working on, same thing, making sure they're maintaining, it's
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the same cues. Outgoing runners are worried
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about acceleration mechanics. Incoming runners, you're worried
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about them keeping their rhythm through the zones.
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They get long through the zones. They start to mentally see like
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I got to get to them. The only cue for them at that
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point is to maintain their rhythm, Keep it.
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Stop, stop, stop, stop. Don't worry about the outgoing
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runner. All you are doing is get into
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the meet up part point so you can drop off the package.
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That's it. Don't worry about the runner and
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get to your position. When you practice your baton
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passes when they are going through the zones, it needs to
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be full intensity. Full intensity reps are only
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going to give you the accurate point of pass, OK.
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It's very important that you are actually doing that so that you
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can keep track of the numbers. So the predictive formula to use
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for your go mark. And again, we'll talk about the
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elite level and we're going to break this down, OK?
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The this it's a formula where it's a formula for minimizing
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velocities. And this is in feet.
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So that's 75 right there, feet. And I'm going to convert it to
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meters on the next page. We'll talk about it.
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So here the Formula 75. OK, times the outgoing runners.
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Look right here, outgoing runners, acceleration from zero
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to thirty time. This is how I calculated this.
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I'm just telling you how I got there so we won't break it down
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when we got high up. Just stay with me. 0 to 30, OK,
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minus the incoming runners fly time divided by the incoming
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runners fly time. This is the formula.
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We'll we'll plug it in. That gets you approximately 22
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meters in the zone at the elite level.
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OK, again, I'm calculating the difference in velocity to see if
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I want to get them to this 22 meters to 75 feet, what I need
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to do to meet them up. That's what that formula is
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telling me. Again, I can play with that.
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Outside numbers. Now I'm at 18 meters, 60 feet,
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same formula, the difference in velocities calculation.
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Now I can have an idea on how to determine my goal mark.
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So you probably can't read this, so let me come over here.
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So if you had outgoing runner time at 4 seconds from zero to
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30, and you had the incoming runners fly time at 3 seconds,
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then I'm going to do the math of 75.
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Do the math. Here you go.
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And then you have again the formula.
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Outgoing runners 4.0 -, 3.0 / 3.0.
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OK, Ideal goal mark in feet 25, Ideal goal mark in meters 7.63.
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OK, I'm collecting this data as the relays coach, working with
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the personal coaches, get in the metrics from that, get in the
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metrics from their races so I can have a sense of their
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acceleration even if it's not perfect, but having a sense of
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those numbers again, you can do the calculation again.
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Outgoing running zero to 30 is 4.
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You got 2.9, you got 3 three again, audio goal mark 6.8.
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Once you get the goal mark, now you have.
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I'm going to put it all on here. Good.
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Now you have everyone's count their steps to what that meter
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is. So if your formula got you at
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7.5 meters, then you put the metric tape out on the track to
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7.5 and then you have everybody count their steps to what that
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7.5 meters is. If for that outgoing for that,
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for the outgoing runners go mark, you need to do that
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because everyone's feet is different.
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You can't just use the same mark for everybody.
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Everyone's feet is different. So once you have that, now
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you're counting. Sometimes it's 29 steps,
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sometimes it was 28 steps, same 7.6 meters, different feet.
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OK, Now when you get to the high school level, depending on
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times, and this is like from at women who were running sub
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elevens, OK, 7 to 7.5 averages for runners between 11 to 11
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five high school six to seven meters depending on 11512 second
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runners. Now when we get to our 13 and
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our 14 second runners, the ideal is the just to make sure that
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you still have a sense of how they move even if you don't have
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the they're not that fast. You have to teach them how to
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accelerate. You have to teach them how to
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accelerate even at a slower level.
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OK, talked about that, talked about that.
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Anybody have any questions about that process of getting to the
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goal mark? Once you have if you have
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numbers OK, execute on the past. Once you have your goal mark set
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up OK depending on who's in front of you once they get to
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the meet up point, because now you got the goal mark and the
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merge is happening. The merge is happening.
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We're at the the drop off part and the pickup point.
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Y'all are together. OK.
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In order for this goal mark to work in the merge to happen,
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remember the very first thing they have to do is the accuracy
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of the takeoff mark Reed. If they do not read the mark, it
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goes up. It's some adjustments that are
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made, but the point is, is that this works.
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The gold mark works based on the accuracy of the take off mark.
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OK, once you get to the meet up point, the depth, the space
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between the incoming runner and the outgoing runner, you take
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care. You take advantage of that free
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space. Boom on the out and on the
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outgoing runner here with the incoming runner, that space
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right there. You want to take advantage of
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having that free space to keep the baton moving.
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The past typically happens once you get to that point, ideally
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in between two to four steps. Once it gets a little longer, if
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the incoming runner is moving with the outgoing runner, the
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baton is still moving. So even if you missed the first
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time, you have to keep running, running, running instead of, you
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know, the Statue of Liberty run. If you kill your athletes to
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keep running, running, running with the outgoing runner.
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The baton is still moving. You have to make that
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correction. Keep them running.
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Miss the first time, 2 to 4 steps, Now we're on 6.
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OK, keep running. Boom.
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Get it going. The baton's still moving.
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OK. The width, the position of the
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target in the lane, lane integrity.
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You have to stand on the sides of the lane.
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Like you have to teach that every single time.
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Don't give up on that, because if you're passed in the middle,
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we already know it. You're going to run into each
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other, OK, And the height, the height of the target relative to
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the shoulder, talk about stability, right?
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So if I pass the baton and my wrist, my wrist and my wrist is
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unstable. So I'm like this then versus if
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my wrist is stable and I push, then that's stability, OK?
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That's stability from your wrist, through your elbow,
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through your shoulder. It's going to give you
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stability. So when you have the target and
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you meet the stability of that target, boom, the past happens
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quicker. That height of the past, it
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should be eye height for the incoming runner to be able to
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minimize movement and distraction from moving straight
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ahead. So shoulder height is a cue that
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I use. I know I I see people doing the
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underhand pass more and more, but for me, shoulder height push
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pass. Last thing, call for the target,
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call for the target, teaching them to call for the target
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straight in here. Ideally, like I said, 2 to 4
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outgoing runner, it takes approximately about 11 steps in
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her acceleration before they're getting the pass OK, before
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they're receiving a baton. But the key there with the pass
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is making sure that an outgoing runner only has one job, and
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that is to provide a stable target.
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Qiu, thumb down flat palm. Once you do that stable from the
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stabilizer, from the shoulder, then it's the incoming runner's
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position to get the baton in there.
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A couple of things that you got to correct on there.
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Do not move the stick until you see the target.
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I have to say that 1000 times at the Olympic Games, and if you
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see at the Olympic Games they didn't listen, do not move the
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target, Say it 1000 times. Say it as many times as say it
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all the time because for some reason you got one job.
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Incoming runners, keep running. If you missed the first time,
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keep running. Get it the second time, get it
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the third time, keep running. Now it is a point where you have
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to abort, OK? And all this science and effort
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is like, OK, we got to abort when it's a board time, it's not
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a total stop for the outgoing runner.
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Please don't do that 'cause I don't see in the past when the
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incoming runner was like, oh, here you go.
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Because the outgoing runner stopped, all they have to do is
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cue them to slow down. They can look down the path of
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that arm without turning their whole body around.
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Slow down. Arm is down like the four by
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two. Now you're going 4 by two
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position. Arm is down here you're you're
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slowing down a little bit to make the pass at that point.
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At that point you need to get the pass move.
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You gotta get the pass off. OK at practice, the way I like
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to set up my passes, start out with stationary.
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Of course, start out with stationary.
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Reiterate the fundamentals from the ingoing runner, incoming
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runner, and the outgoing runner. At that point, lane positions,
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shoulder heights, thumb down stability of the path from the
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incoming outgoing runners. Make sure they understand that.
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Then I move to my dynamic passes, like my chasers, OK, you
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set them up same lane about 3 steps back of and then you set
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them off Boom, set. I run my chasers through the
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zone, that way they can just have a sense of running through
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the full length of the zone for the chaser from there.
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Then I do my merge pattern before doing the actual passing.
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So I will set up a runner in lane 3, incoming runner,
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outgoing runner in lane 4I, have the steps set up that I want
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them to use, and now I can test if I want to do anything with my
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goal mark before I actually do my first pass.
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Does that make sense? Now you're seeing their
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acceleration and you're seeing the merge happen without them
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actually pass. Now you're like, oh, I'm gonna
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take a step in. I'm gonna take a step out.
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Now I'm ready. Because your reps full intensity
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should not be wasted from the very first Rep.
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The very first Rep should count for you All right here we go
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case studies real quick. We have 15 minutes some video
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now this was at relay camp when I first introduced it.
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I became the head coach in 2022 and I was starting to implement
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the baton pass these this is our first relay practice ever having
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video baton, I mean video analysis and our timing gates.
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So on the outside, you see, look at this incoming runner on the
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inside is going to get the pass those the pair on the inside get
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the pass first. All right, Abby and Jenna,
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they're getting the pass after the 20m mark on that yellow
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cone. Guess who has the fastest baton
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speed? OK, again, going to show that
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one more time. So look, a couple of things just
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so you know, that orange cone is the beginning of the zone, OK?
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So right here you can't see them.
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That's the beginning of the zone, OK?
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This first yellows 10 meters, the second yellow is 20.
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By the time that we get to that 20 meters, I'm telling at this
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elite level that I want based on the maximizing of each of their
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capabilities, they should not be passing before 20 meters.
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They pass what, 15? They pass 22 meters.
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That time was 2.9, OK. The other runners time was 3.1,
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OK. Just so you can see the
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differences in that going into World Championships 2022, again,
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it's my first year at relay camp.
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Our fastest athlete called me the night before, said they had
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COVID. So now I'm like, well, I got
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this new process, this leg face the man, this video analysis,
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we're taking baton speed. And I got to explain this to the
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coaches, to the agents and OK, she's missing it my first time.
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So I go with the forerunners that I have and they are
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understanding it. Again, it's our first time.
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They're hitting two point nines now.
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Remember, Jamaica was the favorite.
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They had the big three. Not only were they their
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favorite, but they lived up to it.
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They swept the podium first, second, third and 100 meters.
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The only way that we were going to beat them when I went into
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relay camp and explained to the girls were that we had to beat
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them in the zone. By the time we get to the
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LastPass, we will be in the front by sneaking up all the
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space in the zones that it is going to freak them out and be
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like what? How?
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No. And so this is my first time.
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So I got to the track that day and the night before.
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The women have finished 100 meters and the fastest girl on
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the team who didn't make relay camp was the highest place
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finisher. Of course she got sixth place in
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100. The other girls who have relay
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camp got 8th place or they dubbed the three, didn't make
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the final. So now came the decision.
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Are you going to pull in the fastest athlete?
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But she had COVID. It wasn't her fault, but she
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didn't go through the process. So this was my first time
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standing up for the process and taking the risk.
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So I go back to the coach and this is where it started to
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create the friction because now I had to tell really powerful
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people things they didn't want to hear.
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And that was, hey, I'm leaving this runner off who the highest
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placed finish, the highest placed American how who where
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before I got back to the check in tent, we had 10 minutes.
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The tweet was already out. Now I'm like this better work
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before going into the check in tent.
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And I know some of you may have been there, you know, watch this
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race, but before going into the check in tent, I reiterated one
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more time first leg, you got one job.
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Set it off. Melissa the the technical person
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that I like putting on first leg for me is someone who's doing it
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the most. Like she was running 100, so
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she's running 100. She's coming out the block.
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She's coming out the block, She's coming out the block.
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Again, you're minimizing risk, maximizing performance, so I'm
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minimizing the learning curve. I want the person that's doing
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it the most. That was Melissa Jefferson.
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Abby Steiner. I never seen a robot like that
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at that time handle 130 meters straight like that.
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It was nobody else but Abby Steiner who was handling that
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straight away for 130 meters. Jenna Prandini.
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I have been working with Jenna for the last 10 years as an
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assistant relays coach with the junior teams and I already knew
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Jenna was one of the smartest IQ, relay IQ's of making
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adjustments in the zones for the last decade that I have been
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working with her. And then you had TT Terry.
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TT was from Miami Gardens. She didn't care who lined up.
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She'd been racing people in the streets and she was 2.
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So TT when you get the stick. You are going to be in the
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front. This is the very last thing I
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told her going into the check in tent.
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When you get the baton, do not panic.
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Of course you're going to have Sharika Jackson, the one who
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just ran the second fastest time in history in the 200, coming
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for you. Just do what you know to do and
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don't let her get her. And the last thing TT said to me
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was that as long as you all give me the baton in the front, she
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will not catch me. And Melissa Jefferson, not fazed
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by the huge roar. She's in the zone.
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Here is Italy at Lane 2. They were 7th at the lock up.
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Both the US men and women's teams are running exactly the
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same orders as they did in the heats, with one exception.
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This one, Abby's final has been brought in to replace Aliyah
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Hobbs. And Aliyah Hobbs already on
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social media saying the only reason I couldn't go to relay
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camp and why I'm not in the final is because I got COVID.
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So one change for team. USA, by the way, I'm listening
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to this. Alright, I'm like this better
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word. This young woman, Melissa
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Jefferson, the US champions. Will lead off.
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Where lane 3 lost US. Will timely in this event. 26 We
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hadn't won a gold medal in five years.
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Women score. 103. Melissa's rolling at this point,
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watching the first exchange run up on her.
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Boom, we get to baton before Jamaica.
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I'm like, we're leading at this point.
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You're trusting that athletes to do what they need to do. 2 point
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92.9. Same thing we did the relay camp
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at this point, TT. You're going to be in the front.
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You got one job, TT. It's TT Terry and Sharika
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Jackson. He comes Jamaica running the
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United States down right point O 4.
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The baton speed made the difference by 4 hundredths of a
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second, four hundredths of a second.
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We pulled that off and that was all because casting
22:31
appropriately, measuring the baton speed so the athletes
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understand, they understand the serious nature of every detail
22:46
so they can fully commit to it. You need to get fully get fully
22:50
committed to every part of your process so you don't miss that.
22:55
Look at this here, when we pass the baton, we are the only pair
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at this point and we're at the 20m mark and the relays once to
23:04
the 200 meter on that second exchange, it's the 20m mark.
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We are the only pair that is at this point.
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Look at this Great Britain, she's getting a baton.
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Look what she is, 18 meters, we're in the front.
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Jamaica, look where they are, 17 meters.
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She has the baton at this point. USA, same thing we worked on
23:28
2020. The relay pass you just saw at
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practice, same thing. When she gets the pass, she's
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going to be at 22 meters. We ran the fastest time ever on
23:38
US soil ever, still to this day. All because all all I wanted to
23:43
do was apply a framework. When we were at 2008, our third
23:49
leg told us that she wasn't comfortable with third leg
23:52
'cause she never ran it. Now I was removing that, but I
23:58
was increasing the power of the relay coach, which a lot of
24:02
people didn't like because I was operating in my full authority
24:05
of discretionary picks. So now you got a balance,
24:11
political, and it's always political relay relay, because
24:16
you still got the parents. Why isn't my child on this relay
24:24
4 by 1 to 2023? I woke up that morning and
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changed the order because at that point they understood the
24:32
process. Now the process stays the same.
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Only thing you need to do is read the mark, accelerate, put
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your hand back. Now my job as the coach is to
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make the goal mark. If an athlete is not following
24:44
that process then you are allowing them to do your job.
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Do not allow them to do your job, and if they can't do their
24:50
job, then somebody else should. OK, Not just about speed.
24:57
World championship record. We broke Olympic Games.
25:01
I ran the same for both rounds because I asked for a
25:08
competitive opportunity before getting to Paris and I was
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denied. So what that means is that my
25:16
time and space was cut off, which meant that my decision
25:21
making is impacted, which means the athletes area of opportunity
25:25
is minimized. But if I'm sticking to my
25:28
process, whoever runs a certain leg and they didn't have that
25:32
experience and that was the one leg I needed, that means it was
25:34
harder for them to show me that I should pick them over the
25:38
person who was doing it more. So are you going to take that
25:42
risk and not run the person? And everyone doesn't get a gold
25:46
medal now. Or you want to run the same 4?
25:50
Minimize risk, maximize performance, finishing up every
25:57
single time. I didn't follow my process.
25:59
I failed 100% of the time. This here was you 20s two years
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ago in you 20s. I had somebody that was really
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fast, but when we got on site she doubled the 100 into 200.
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So she couldn't come to practice and I had to not use her because
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I didn't I really didn't know what steps to put Now I took a
26:24
hit parent coach, lot of text messages, but we won broke the
26:32
American record junior team this year, 22, I mean 24.
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I said, let me let me try it out.
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No practice doubler came to the first practice the first day.
26:44
That's the only one she can make.
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I I mean, it's OK. They'll I mean, I don't want to
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take the get these text messages again.
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Or do you? Because at the end of the day,
26:53
you still win and not as the task.
26:58
I tried it out and this is what it looks like.
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So if you ever want to ask yourself if you want to see if
27:05
it it doesn't, it doesn't. And this is what happened all to
27:11
my just me taking the risk. She just wasn't prepared based
27:15
on the time and space. And it is OK for us as coaches
27:19
to recognize that. That's it.
27:25
Last things I got 2 minutes. I'm going to send you this so
27:30
you can predict the formula on like what your maximum potential
27:33
is for your athletes. You know, I'll send this to you
27:35
so that you can get this like OK, what's my potential for
27:38
these athletes so I can see how I'm measuring up how they are
27:42
doing. So I'll send you the predictive
27:44
model for that. Remember, 22.5% of the race
27:49
depends on the zone execution in the four by one.
27:52
That's important. OK, last thing on these last two
27:56
minutes because I know I got my 2 minute warning.
27:58
Don't worry, the four by fours, I didn't show no love for the
28:01
four by fours and these four by twos.
28:02
Don't get me started on the four by twos.
28:04
The four by twos just get the dumb baton around.
28:07
No, I'm not going to say that, but the four by two, man, I tell
28:11
you, you just measuring what speed they dying at the end
28:14
going out. This is a lot, but look, on the
28:17
four by fours, it's just placing the right people in the right
28:21
positions, OK? Just make sure you put the right
28:23
people. It's all about heart on those.
28:25
So it's just this one on the four by fours was just taking
28:28
the risk. You know, at the time in the the
28:31
four by fours for us, a lot of our athletes were coming from
28:34
the 400 meter hurdles in the 800.
28:38
It's OK to pull athletes from other events for your 4 by fours
28:42
if those are the people giving you the work.
28:45
Especially at a time when no one thought Alexis Holmes was going
28:49
to break FM Cube. Oh, nobody.
28:51
Zero. Especially when she got the
28:53
baton behind her. I said oh, and then at the 110
28:58
meter mark, something took over. Alexis Holmes was on the world
29:03
junior team. She knew how to win.
29:05
We broke world championship world records together.
29:07
She was the NCAA record holder. You got to look at the athletes
29:09
in front of you who has the heart to step up 'cause
29:12
sometimes that's the answer for the relay.
29:15
OK, last thing I'll say, we broke the American record in
29:20
Paris. We should have broke the world
29:21
record. We're 1/10 of a second off.
29:25
Choose the best people. That's it.
29:30
Even if it's people who people don't know them, the right
29:32
people. You know your instinct as a
29:36
coach, your mind, your heart, your soul.
29:38
Like I said, you know your instinct is there as your
29:41
discernment. That's the gift.
29:43
That is the gift. Use your discernment to select
29:47
your relay. All right, I'll e-mail this.
29:51
Not going to go through any of that.
29:53
Closing takeaways. Like I said, I already said it.
29:55
Trust your gut. OK?
29:56
Practice your alternates. Practice your alternates because
30:01
they run, OK, Practice them. Even if they run along the side.
30:06
Practice the process with them. It doesn't matter if it's the
30:09
exact runners or not. Take them through the process,
30:13
OK, Take them through the process and always believe you
30:16
can win. I don't care who the four are,
30:19
always believe that you can win. So thank you so much for your
30:22
time. Hey gang, Mike Cunningham here.
30:27
Hey, I hope you enjoyed this episode of the Guild 1918
30:31
Project series. It's really my mission, my
30:34
passion to bring you massive amounts of value and I hope this
30:38
one hit the mark. The Gilt 1918 Project is really
30:42
dependent on you if for you to build your own episode, to hear
30:46
your voice, to have your voice heard you have something to say
30:50
and teach other coaches out there.
30:52
So please get a hold of me, e-mail, text message, Twitter,
30:57
smoke signals, get a hold of me and let's help create your
31:00
episode of the Guild 1918 Project.
31:02
Hope you enjoy the day and we'll see you tomorrow.