Track & Field/Athletics Information
For coaches and athletes
Some fundamentals:
When running, the foot lands directly under the COM (center of mass) of the body. When running “standing tall”
(not leaning forward) the COM is in line with the hip joint. When the runner leans forward the COM moves forward of the hip
joint and the lead foot will land in front of the hip joint. In this situation a braking action will occur every time the
foot hits the track slowing the runner down.
A basic law of physics: for every action there is an equal and opposite reaction. Based on this, the foot should be driven
hard down onto the track.
The path of the foot should be circular. The foot should come off the track and make a circle coming back and up going
slightly above the other knee and then back down to the track.
The shoes should be a snug
fit and laced as tight as possible. If the shoes are not a tight fit the foot will spread slightly every time the foot lands.
This affects the “action/reaction” slowing the runner down.
Tearing the ACL (Anterior Crucia
Ligament) is a very serious injury and will keep the athlete out of action for several months. A 20+ year study has demonstrated
that there are plyometric drills that reduce the incidence of ACL injuries. When you open this link: http://www.la84foundation.org/3ce/acl_frmst.htm you can watch 24 drills on your computer. If you do not
have Quicktime 5.02 or higher you can download it there for free.
Ambidexterity Test -- Clasp your hands together with the fingers intertwined. Which thumb is on top? Unclasp
your hands and cross your arms over your chest. Which arm is on top? If you are right and right or left and left you are probably
not ambidexterious. If you are left/right or right/left then you are most likely are ambidexterious. Test your young
athletes. In the high hurdles the hurdler needs to take three strides between the hurdles, so he/she has to be ambidexterious.
In soccer the ambis can learn to dribble with both feet. In baseball they can be switch hitters.
Running and your breath
rate---When running at an easy pace the runner usually takes three strides on his/her in breath and three on the
out breath. As the speed increases this will go to 3/2, then to 2/2. At max effort this will go to 1/2 or 1/1. Running faster
over time will increase your VO2 max. This will lower your resting heart rate.
Running off campus---Run
on the side where you are facing the on coming traffic and not with your back to it. That way you will able to see a car that
might hit you. For self protection female athletes should never run alone!!!!
I produce a daily Track and Field newsletter. Email me at coachr880@bellsouth.net if you would like to receive it. Ross Dunton.
