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All Proceeds Are Donated to the Lazarus House Homeless Shelter Coach Jim Aikens runs us through his process when training a new athlete in the skills required for the Shot Put. In this talk, he specifically is speaking in reference to the Glide Shot Put Technique. Cpoach Aikens will go through the complete process in teaching the glide technique to any athlete. He uses a simple and effective progression that will have athletes throwing with the glide technique in one session. Coach Aikens also goes over more advanced drills for the glide that can be used to improve more experinced throwers. He also goes over some faults and corrections for the glide shot putter.1 Introduction to the Glide Shot Put 3:25 2 Video Review of popular shot put techniques 9:52 3 The Similarities between the best shot put models 1:58 4 1,2,3 Power Drill 3:16 5 Wall Glide Drill 1 2:30 6 Wall Glide Drill 2 Free 0:58 7 2 Handed Glide Drill 1:40 8 1 Handed Chair Glide Drill Free 0:54 9 Glide to Stop and Check Drill Free 1:18 10 Glide with No Stop Drill Free 1:33 11 Setup Back of the Ring Drill 1:48 12 T-Position Drill 0:00 13 Gather Drill 1:14 14 Double Glides Drill 0:00 15 Storl Step Back Drill 2:55 16 Left and Right Leg -A- Drill 0:00 17 Mini Glide Drill 0:00 18 Under Pole Glides 0:00 19 Banded Glides 0:00 20 Banded Stay Back Glides 0:00 21 Shot Put Pole Glides 0:00 22 Left and Right Leg Banded Glides 0:00 23 Are there characteristics that you look for when deciding to make an athlete a glider or rotator 0:00 24 As the thrower releases do you teach them switching feet 0:00 25 At What age do you suggest to teach the glide 0:00 26 Can you go over the different types of Starts 0:00 27 Have you ever used a light ankle weight for your banded drills 0:00 28 Have you looked at the Difference Between Women and Men Gliders 0:00 29 How do you determine Start position with your gliders 0:00 30 How Far is Too Far when throwing your left arm 0:00 31 How many throws do you take depending on time of year 0:00 32 If your athlete is a baseball pitcher is it okay to use their throwing arm 0:00 33 Left and Right Leg Timing 0:00 34 Typical Volume of Throws Per Week for Indoor Season 0:00 35 What drills should you be doing to work on getting your chest up 0:00Jim Aikens | Head Coach |�William Fremd High School Jim Aikens has been coaching the throws since 1984. He has been the head coach at William Fremd High School in Palatine, Illinois since 1990. During this time Jim�s throwers have medaled at national competitions, won four state championships, and 20 other state medals. Jim's throwers have also won numerous sectional and conference championships. Jim has had 5 throwers toss the shot 60 feet or better. Jim has earned his USA Track & Field Level 1 and Level 2 certification.� In 2014 Jim was chosen as one of the eight finalists for the National High School Coaches Association coach of the year. He has also served as President for the Illinois Track and Cross-Country Coaches Association and is a member of their Hall of Fame. Jim is currently the Illinois representative for the National Throws Coaches Association. In the past 15 years Jim�s teams have won seven conference championships, six sectional championships, and four top 8 finishes at the Illinois state meet. Coach Aikens has published several articles and videos about the Throws and training for the throws and is a much sought after speaking clinician.

Coach Jim Aikens walks us through his experience with running a very successful High School Throws Program and provides tips for new coaches on how they can form their training to achieve similar results. Coach Aikens will take you through his planning of the high school season. His plans will take you through montly, weekly & daily planning for your throwers. This is coach Aikens complete program including drills, lifting, periodization and his philosophy on coaching high school throwers. Coach Aikens also goes through his "Daily Drills" that have laid the foundation for the success of his program. This is a must for high school throws coaches.1 Jim Aikens - Organizing & Implementing a Successful High School Throws Program Introduction Free 3:27 2 General Coaching Comments 15:36 3 Glide Vs Spin 10:35 4 Station Approach to Large High School Training Groups Free 3:11 5 Clinic Approach to Coaching Large Groups 1:16 6 Creating a Training Plan 4:40 7 Drill & Technique Plan 3:26 8 Warm Up Drills 0:00 9 Everyday Drills with Technical Breakdown 13:06 10 Weights Circuit Free 3:23 11 In and Out of Season Practice Plans 2:21 12 Competition Warm Up Circuit 1:40 13 Throws Range Chart and General Throws Programming 0:00 14 Drills for Fixing Technical Issues 0:00 15 Questions and Answers 0:00 16 PowerPoint Slides 17 Early Season Weekly Practice Plan 18 Mid Season Weekly Practice Plan 19 Late Season Weekly practice Plan 20 Sample of Daily Practice PlanJim Aikens | Head Coach |�William Fremd High School Jim Aikens has been coaching the throws since 1984. He has been the head coach at William Fremd High School in Palatine, Illinois since 1990. During this time Jim�s throwers have medaled at national competitions, won four state championships, and 20 other state medals. Jim's throwers have also won numerous sectional and conference championships.� Jim has had 5 throwers toss the shot 60 feet or better. Jim has earned his USA Track & Field Level 1 and Level 2 certification.� In 2014 Jim was chosen as one of the eight finalists for the National High School Coaches Association coach of the year. He has also served as President for the Illinois Track and Cross-Country Coaches Association and is a member of their Hall of Fame. Jim is currently the Illinois representative for the National Throws Coaches Association. In the past 15 years Jim�s teams have won seven conference championships, six sectional championships, and four top 8 finishes at the Illinois state meet. Coach Aikens has published several articles and videos about the Throws and training for the throws and is a much sought after speaking clinician.

Need help finding a mentor? Then you've come to the right place! In this course, Coach Joshua plant teaches you how to find a mentor and how they can truly help you. He includes things like:� How to Find a Mentor Where to Look for a Mentor His Mentors Over the Years On top of all of that, he shares how to determine if you need a mentor and how to properly thank them!1 Finding Your Mentor 7:03 2 What is a Mentor 5:38 3 Do you need a Coach or a Mentor 2:22 4 My Mentors over the Years 3:53 5 Who have been my Mentors 6:29 6 How to Find a Mentor Free 2:41 7 Where to Look 4:10 8 Thanking your Mentor 2:56 9 Closing Remarks 4:50Joshua Plante Josh is the current Head Coach of Great North Coaching specializing in Strength and Conditioning and technical coaching for Throwers; Shot put, Discus, Javelin and Hammer Throw. He has extensive experience in coaching high-level athletes in Throwing sports, Gridiron, Lacrosse, Baseball, and Ice Hockey across Canada, US and Australia. Lv.1 Community Athletics CoachLv.2 Advanced Coach - ThrowsLv.2 Club CoachIAAF Kids' Athletics Coach

In this course, Coach Gary Madore reveals the keys you need to create a successful throwing program. He covers rotations, safety, and much more that you need to develop your throwers to be the best they can be. If you are a coach who wants to learn how to improve your athletes' rotations, then this is the course for you!1 Summary 1:48 2 My Background 4:10 3 Find your Throwers 4:01 4 Be Flexible 2:05 5 Keys to a Successful Throws Program Free 3:59 6 Junior High Coaches and Athletes 2:07 7 Summer Throwing Program 1:09 8 Throwing and Safety 2:16 9 Shot Put Rotational - 4 Stages 2:28 10 Out of the Back 40% 1:42 11 360 Drills 1:50 12 15% Right foot in the middle 3:51 13 Full throw sample 1:43 14 Left Foot Quick 15% Free 2:49 15 Finish the Throw 30% 2:37 16 Another Full Throw Sample 1:09 17 Girl Throwing Sample 0:50 18 Throw with Good Foot Separation 0:47 19 Discus Throw Sample Free 2:22 20 Being Patient Out of the Back 1:14 21 Training During Season 8:13 22 Meet day! 3:40Gary Madore The Woodlands HS

The goal of any great throw is to bring as much speed and stretch reflex to the power position as possible. One must release the implement as close to the optimal speed of release, angle of release, and height of release. The drills in this course are in the order of the front of the circle to the back of the circle. I teach it this way because we are trying to bring the before-mentioned qualities to the power position and through the release at the front. When attempting to learn; practice first without an implement, then with a ball, and last with a shot. What we are trying to do is cultivate this relationship between your brain and your body to know what to do.� One must do thousands of these reputations to master these drills. It starts slow and simple then advances to the whole movement. The drills can be done practically anywhere. It takes dedication and patience to attain the numbers of reps necessary to be proficient. At the end of this course, there are lessons of elite male and female throwers to observe and practice analyzing what they are doing similarly and what they are doing differently. Evaluating a throw when looking at the below positions of your athletes will help you quickly determine what needs work or what you have accomplished. Break contact with the left foot out of the back When they land with their right foot in the center When their left foot taps in the power position in front of the circle Where their body positions are at the end of the release The quest for technical proficiency and further throws begins on day 1 of your career and stops the day you retire.1 Introduction Free 2:28 2 Proper shot release with med ball 0:30 3 Proper shot release with med ball FV Free 0:28 4 Seated release Free 0:21 5 Closed to open power-non reverse 0:17 6 Closed to open power-non reverse FV 0:17 7 Closed to open power with reverse 0:17 8 Closed to open non-reverse WI 0:19 9 Closed to open with reverse WI 0:15 10 Closed to open non reverse WI 0:16 11 Closed to open with reverse WI 0:21 12 Repeat 180 turns with stick 0:38 13 Wheel to Closed to open to non reverse 0:38 14 Wheel to closed to open non reverse WI 0:40 15 Wheel to closed to open with reverse WI 0:26 16 Fluid wheel to non reverse WI 0:18 17 Fluid wheel to reverse WI 0:22 18 Shin angle and sweep FV 1:10 19 Shin angle and sweep RV 0:41 20 Sprint and 180 turn 0:49 21 Sprint crack the whip to non reverse 0:55 22 Sprint crack the whip with reverse 0:33 23 South African non reverse 0:36 24 South African with reverse 0:36 25 Line drill 1:15 26 Wind up 2:13 27 180 to South African non reverse 0:29 28 180 to South African with reverse WI 0:32 29 Full throw non reverse FV 0:30 30 Full throw non reverse RV 0:30 31 Full throw non reverse WI 0:35 32 Full throw with reverse WI 0:31 33 Andy Bloom Free 1:19 34 Joe Kovacs 1:30 35 Randy Barnes 1:19 36 Maggie Ewen 2:41 37 Ryan Crouser 2:52 38 Sam Noennig 0:57 39 Tom Walsh 1:15Scott Bennett has over 40 years of experience coaching everyone from high schoolers to Olympians. Coach Bennett has produced 5 Olympians in the field events including one gold medalist. His most decorated throwers include 4-time Olympian and 4-time national discus champion Aretha Thurmond as well as Andy Bloom who earned 4th place in the shot put at the 2000 Sydney Olympics. Andy Bloom is one of the best shot/discus �doublers� in track and field history. His personal best in the shot is 71�7� along with a best of 224�7� in the discus. Bloom won NCAA titles in both the shot and disc as well as a 4th place shot put finish at the 2000 Olympic Games.

Do you want to be able to teach your athletes to become better glide shot putters? Well, you've come to the right place! In this course, Coach Ren� Sack reveals all the keys that he used as a world-class athlete and as a coach to become a better glide shot putter. He covers topics such as: Implement Handling Walking & Standing Throws Switch Glide Short Glide Full Movement Training On top of all of that he even shows off drills and videos to be able to completely explain his concepts and framework.1 Training Theorie vs Training Science 1:34 2 My way 0:44 3 Great Glider Sample Free 0:57 4 Initial Phase 3:04 5 2nd Phase Free 1:25 6 Technical Progression 1:41 7 Where to Put 0:57 8 Frontal Throws 0:27 9 Different Directions 0:39 10 Small Power Position 1:19 11 Throw With Kick Off 0:58 12 Walking or Rhythmic Throws 1:36 13 Standing Throw 0:30 14 Switch Glide 1:18 15 Technical Progression 1:56 16 Short Glide 3:34 17 Full Movement 1:24 18 What Could Help 1:06 19 Jumps 2:27 20 Rubber Bands 1:14 21 Push Drill 1 1:56 22 Push Drill 2 0:49 23 Lifting Drill Free 1:48 24 Using Different Tools to Teach 2:36 25 Q&A 34:47Ren� Sack Ren� Sack has been the German national coach for the women�s discus since 2016. Prior to that, he was also a national junior coach for the discus throw and hammer throw. He has coached athletes at Halle Olympic Training Center for more than a decade, including athletes such as World Championships discus medalist Nadine M�ller. As an athlete, Ren� competed in the shot put with a best of 19.84 meters, placed second at the German championships, and representing Germany at the World University Games and several European age group championships

This lecture was recorded at the 1st European Shot Put Conference 2019 in Tallinn. Shaun gives a great insight to the shot put statistics on major championships and analysis of the biomechanic projects from the London 2017 World Championships and Birmingham 2018 World Indoor Championships. ----------------- ALL EUROPEAN SHOT PUT CONFERENCE 2019 LECTURES: 1. ELITE ROTATIONAL SHOT PUT�by Dale Stevenson�-�Technical Training of Tom Walsh�-�Strength Training of Tom Walsh (practical session)�-�Planning of Training for Tom Walsh 2. ELITE GLIDE SHOT PUT�by Wilko Schaa�-�Practical Throwing Session with David Storl�-�Practical Strength Training session with David Storl�-�Glide Technique on example of David Storl�-�Planning of Training for David Storl 3. ELITE WOMEN ROTATIONAL SHOT PUT�by V�steinn Hafsteinsson�-�Rotational Shot Put Session with Fanny Roos (practical)�-�Rotational Shot Put Technical Theory 4. BONUS�-�Doha 2019 Men Shot Put panel. Analysis and insights with Dale Stevenson and Shaun Pickering�- Shot Put Statistics & Biomechanics (London `17 and Birmingham `18) by Shaun Pickering You might also be interested in�ELITE DISCUS lecture series by V�steinn Hafsteinsson�(coach of World Champion Daniel Stahl and Olympic Champion Gerd Kanter). �-�Practical Throwing Session�-�Practical Lifting Session�-�Technical Theory�-�Planning of Training1 Free 2 minute example from the lecture Free 2:16 2 Part 1 - Shot Put Statistics on Major Championships 8:53 3 Part 2 London 2017 Biomechanics - Statistics and Release Parameters 11:40 4 Part 3 London 2017 Biomechanics - Velocity of Shot at Key Phases & Comparison Against Time 8:11 5 Part 4 London 2017 Biomechanics - Path of the Shot 8:19 6 Part 5 London 2017 Biomechanics - Duration of Key Phases & Distance Travelled 6:41 7 Part 6 London 2017 Biomechanics - Shoulder Hip Separation, Change of Velocity & Conclusions 9:09 8 Part 7 - Birmingham 2018 Biomechanics & Comparison to London 2017 7:14Shaun Pickering�is a former Olympic Athlete, Coach and Commentator. He has a great love of the sport and a desire to promote the Throws in a positive way.

The rotational shot put can be one of the most difficult events to coach and can be very intimidating to get started with as an athlete. Coach Justin St. Clair has proven to be a highly skilled coach in developing rotational shot putters. His work with Payton Otterdahl is highlighed in this course.� Multiple aspects of each of the followig are covered in detail... Technical Model�Teaching Progression�6 Stages of Rotational Technique�Drills and Video1 Introduction and Overview Free 1:15 2 Technical Model - Philosophy 1:04 3 Balance 0:54 4 Rhythm 1:23 5 Direction Free 1:02 6 Acceleration and Velocity 0:35 7 Range of Motion 0:22 8 Teaching Progression Overview Free 0:24 9 Power Position 0:58 10 Delivery Drills 3:41 11 Headache Drill 0:37 12 Stand Throw Progression 6:38 13 Half Turn Progression 4:46 14 Pivot Drills 4:38 15 Turning Drills 2:40 16 Turning Drills Pt 2 2:47 17 1st Double Support (Set Up) 1:23 18 Entry 1:16 19 1st Single Support 4:16 20 2nd Single Support 1:58 21 2nd Double Support 3:16 22 Recovery 1:23 23 Balance Drills 2:17 24 Direction Drills Free 2:06 25 Weekly Training Ideas 0:54 26 Payton Otterdahl Progression Free 3:50 27 Athlete Video 1:33 28 Thank You 0:11Justin St. Clair was named the associate head coach and throws coach for the Huskers in the summer of 2021. St. Clair came to Nebraska after 10 years as arguably the nation's best throws coach while at North Dakota State. He has been voted the USTFCCCA Midwest Region Assistant Coach of the Year nine times since 2016 - five times indoors and four times outdoors. In 2019, St. Clair was voted the National Assistant Coach of the Year for men's indoor track and field, and he followed that up by being one of three national finalists for the women's award in 2020. He was promoted to associate director of the Bison track and field program in August of 2020.� St. Clair coached NDSU's Payton Otterdahl to the 2021 Olympic Games, NCAA titles in the indoor shot put and weight throw in 2019, becoming only the second man ever to sweep the NCAA titles in the indoor throwing events. Otterdahl set the all-time collegiate record in the indoor shot put on his way to becoming a semifinalist for The Bowerman.�During the 2021 indoor season, St. Clair was named the USTFCCCA Midwest Region Assistant Coach of the Year for the eighth time after guiding five NDSU throwers to first-team All-America honors at the NCAA Indoor Championships.� NDSU tied for the national lead with six entries in the men's throwing events at the 2019 NCAA Outdoor Championships, and Alex Talley and Kristoffer Thomsen earned All-America honors for the 2020 indoor season with national top-10 performances.�On the women's side in 2019, the Bison had four different throwers combine to earn five All-America honors at the NCAA Indoor and Outdoor Championships -- Bailey Retzlaff (indoor shot put, hammer throw), Akealy Moton (outdoor shot put), Shelby Gunnells (indoor shot put), and Maddy Nilles (weight throw). Following the season, USA Track & Field named St. Clair the throws coach for its Team USA vs. Europe meet in Belarus in September 2019. For the abbreviated 2020 season, St. Clair coached Moton, Gunnells and Nilles to return trips to the NCAA Championships, and the Bison women were dominant at the Summit League Indoor Championships. NDSU scored 66 of a possible 78 team points in the two throwing events, finishing 1-2-3-4-5-7 in the shot put and 1-2-3-5-7-8 in the weight throw. In 2016, 2017 and 2018, the NDSU men and women combined to lead the nation in entries in the throwing events at the NCAA Preliminary Round. Under St. Clair, the Bison had a remarkable 25 throwing entries at the NCAA Preliminary Round in 2016, while no other school in the country had more than 14. Statistically, the Bison throws program was declared the top squad in the nation across all divisions for three straight years from 2016-18. In 2018, the Bison were the only squad in the country with four men over 59 feet in the shot put and four men over 60 meters in the hammer. On the women's side, NDSU scored 120 of a possible 156 points in the throwing events at the 2018 Summit League Championships. Six different Bison women finished the season ranked among the NCAA's top 50 in throwing events, and NDSU became the only team in the nation with five women over 15 meters in the shot put. St. Clair's athletes were also highly regarded on the national scene in 2018, with Payton Otterdahl owning the nation's top collegiate shot put mark and Alyssa Olin ranking second in the NCAA in the javelin. In addition to Olin and Otterdahl, St. Clair guided Maddy Nilles (hammer), Matti Mortimore (javelin) and Alex Renner (shot put) to top-10 finishes at the NCAA Outdoor Championships in 2018 and 2019. The Bison men and women broke nine of a possible 12 school records in the throws in the 2016 season alone � and every school record on the books was re-broken since January 2016.� In 2015, St. Clair coached Mortimore to a seventh-place finish in the javelin and freshman Austin Schmidt to 16th in the javelin at the NCAA Outdoor Championships -- at the time, the two highest NCAA Outdoor finishes in NDSU's Division I era. On the women's side, he directed Sierra Rosenau to the first Division I national meet appearance by a Bison woman in a throwing event. The 2015 season was also an extremely successful one for St. Clair's athletes on the national and international track & field scene. St. Clair coached NDSU freshman Payton Otterdahl to a USA Junior national championship and a Pan American Junior title in the discus, and he also directed NDSU alum Riley Dolezal to his second World Championships appearance in the javelin for Team USA. St. Clair was the throws coach for Team USA at the World University Games held in South Korea. Along with directing the historic success of the NDSU student-athletes, St. Clair re-entered the international track & field scene as the coach for 2013 USATF javelin champion Riley Dolezal, a 2009 NDSU graduate. Dolezal won the national title in the javelin at the USA Outdoor Championships in June 2013 with a mark of 273-11 (83.50m) � the best throw by an American in four years and enough to rank Dolezal eighth in American history. St. Clair was also named the throws coach of the Team USA Under-23 squad in the summer of 2014. St. Clair made an immediate impact for the Bison in 2012, directing his student-athletes to 17 performances that ranked among the school's all-time top 10, including two new school records.

Mississippi State�s Coach Silvey gives you a taste of their track program by breaking down everything you need to know in the longest sprint. Dynamic Flexibility & Hurdle Drills Race Plan Running Mechanics Improving Speed Training It takes a commitment to be a great 400 runner and the factors to influence greatness within your athletes are what this course has in store.1 Introduction Free 1:26 2 Dynamic Flexibility & Hurdle Drills 4:23 3 More Dynamic Flexibility & Hurdle Drills 1:30 4 400m Race Plan Free 3:01 5 Prerequisites to Become a "Great" 400/800 Runner 0:41 6 Sprint Performance Characteristics 1:37 7 Proper Running Mechanics 1:50 8 More Proper Running Mechanics 0:59 9 Upper Body Posture 0:25 10 Arm Mechanics 1:16 11 Strengthening Your Body for Improved Speed 0:47 12 Exercises to Strengthen Your Feet 0:50 13 Important Coaching Cue 0:32 14 Factors that Influence Greatness 2:24 15 Fall Conditioning 2:31 16 Standard Warm-Up Procedures Free 1:26 17 Speed, Sprints, & Acceleration Drills 1:35 18 Split Times 2:17 19 Final 150m 1:42 20 Training 7:38 21 Q&A 4:05Steve Silvey | Mississippi State� A veteran at the national and international level for over 30 years, Steve Silvey has coached: 28 collegiate national champion squads A number of All-Americans 17 Olympic Medalists 20 World Championships Medalists at several of the nation�s most prestigious programs Silvey, who was inducted as a coach into the National Junior College Hall of Fame (2005) has a unique quality of having won 19 team championships in the SEC, Big-12 and PAC-10 conferences. Individually, his resume boasts 26 World Championship competitors, 34 Olympians and numerous NJCAA & NCAA All-Americans. At the international level, Coach Silvey served as the Zambia Olympic Coach for Track and Field in the 1992 and 1996 Olympiads, and produced its first ever Olympic medal in the sport of track and field with Samuel Matete in the 400 hurdles (silver medal). Silvey also served as the head coach for Zambia at the 1993 World Championships in Stuttgart, Germany as Samuel Matete again won the World Championship Silver Medal.

Sprinting and relay events are usually decided by a fraction of a second. It is imperative to maximize technique and training methods to be successful. In this course, Coach Erik Jenkins shares several unique training tips, techniques and race strategies. Among the topics covered are: Multiple warm up drills� 4x100m and 4x400 relays Sprinting mechanics� Starting Blocks� The Finish This comprehensive program is a must-have resource for coaches and sprinters at any competitive level.1 Relay Tips And Techniques Free 1:19 2 Warm up drills 6:38 3 4 X 100M Relay 9:30 4 4 X 400M Relay 2:24 5 Warm up for Short Sprints 7:37 6 Sprinting Mechanics 5:18 7 Starting Blocks 2:58 8 The Finish 1:59 9 Closing Comments 0:21Erik Jenkins was named head coach of both the men's and women's track and field programs at Western Kentucky University (WKU) in Bowling Green, Kentucky in 2008. He spent the previous eight years as an assistant coach in charge of sprinters, jumpers and recruiting. Jenkins and his staff have developed a knack for producing All-Americans, leading athletes to a combined 96 All-America honors. Throughout his time as the head coach at WKU, Jenkins has been voted the Coach of the Year 21 times, with three selections by his Conference USA peers.

In this course, Coach Ray Baca delivers everything you need to know for running the 400m and 1600m relay. He emphasizes the importance of these events and why you should make it a priority for your team. He even talks about the legs for the relays giving information about handoffs. If you are a coach who wants your team to improve your 400m and 1600m relay, then this is the course for you!1 Introduction 1:51 2 Successful Programs 1:15 3 Sell the Event Free 3:55 4 Post Results 2:52 5 District and Regional Honor Roll 3:12 6 Improving Results Free 2:45 7 The Last Event 1:24 8 Coaching the Event - Practice Handoffs 3:36 9 Second Leg 0:37 10 Explain Rules 0:51 11 Teach How to Run the 400ms 3:08 12 Don't Asume the Athletes Know 0:29 13 Personal - First Leg 1:49 14 Second Leg 0:43 15 Third and Fourth Legs 0:33 16 Workouts Free 3:42 17 Workouts Week Plan 2:31 18 Explaning of Program and Distances 3:32 19 Workout Sheets 5:37 20 Workout Sample Free 2:17 21 District Rankings 0:59 22 Meets 2:38Ray Baca Canyon High School

In this course, Coach Jonathan Downey reveals multiple steps and drills for relay handoffs that you need to know in order to perfectly execute handoffs and have your team never drop the baton again. From telling your athletes where to line up to drills that allow them to visualize it, this course has it all. If you are a coach who wants your team to always pull off handoffs perfectly, then this is the course for you!1 Introduction 0:30 2 Background 1:28 3 Why We Use This Method 1:47 4 4x100 Relay Basic Rules Free 1:59 5 Steps for Each Exchange - 2nd and 4th legs 0:58 6 The 3rd Leg 1:10 7 2nd Leg 16 Steps Mark 0:40 8 1st to 2nd Leg samples Free 2:27 9 3rd Leg 18 Steps Mark 0:42 10 2nd to 3rd Leg 1:23 11 4x200 - Look it in Free 2:30 12 10 Steps to Mark 1:07 13 Handoff 1:52 14 4x400 1:18 15 What about starts 0:42 16 Adjustments on marks 0:22 17 Setting Blocks 0:51 18 Your faster Runner 0:25 19 Philosophy on Mile Relay 0:48 20 New rule on International Mark 0:46Jonathan Downey Christoval High School

Want faster 4x100m and 4x200m times? Then you've come to the right place! In this course, Coach Ahmad Roper reveals the ins and outs of the short sprint relays to help improve your relay times. He goes into detail on things like: What You Need to Stop Doing 4x100m Relay 4x200m Relay Exchanges On top of all of that, he even shares videos for you to see and fully understand the exchanges!1 Introduction 1:18 2 Calling it the 4x100 and 4x200 0:25 3 Doing Percentages Handoffs 0:26 4 Putting your Fastest Athlete Last All the Time 0:52 5 Waiting the Week of the Track Meet to Practice Handoffs 1:24 6 Giving the Athletes Their Split Times 0:43 7 Assuming 0:45 8 Acceleration & Teach it Early 1:01 9 Exchanges Practice 5:13 10 Markers 3:39 11 Relay Clip 1 6:47 12 2nd & 4th Free 1:41 13 3rd Leg 1:05 14 1st Exchange 0:40 15 2nd Exchange 0:59 16 Final Exchange 1:39 17 Women Relay 2:44 18 400m Relay Sets the Tone 3:33 19 Blind or Look - 3rd Leg Outside 3:30 20 Practice Secret Free 2:28 21 Walk the Track with Them 1:56 22 Q&A 6:07Ahmad Roper Ahmad Roper has been a Track & Field coach for 16 years. As an athlete, he was part of a 4x100m team that won the National Championship and broke the National Record. In Seattle, he ran 39.4s time with his 4x100m team. He went to Prarie View A&M where he received honors such as being All-American in the relays. He is now the Head Track & Field Coach at Summer Creek High School.

In this course, legendary Coach Bennie Brazell breaks down the 4x400m relay to improve your transitions and handoffs. He even goes over the foundation of the 4x400m relay to give you a better understanding of the race as a whole. In the Q&A section, you will find frequently asked questions and his answers are sure to help you!1 Introduction 1:10 2 Foundations of 4x400 meters Relay 0:42 3 Baton Exchange Free 1:35 4 Exchange Zone 0:32 5 Carrying the Baton 0:52 6 All About Being Focus 0:52 7 The Good and The Bad Ways 1:15 8 Take Practice Serious 1:20 9 Q&A 11:35Bennie Brazell Bennie Brazell was welcomed with open arms in 2012 to join the LSU Staff as an Assistant Coach for Sprints, Hurdles, and Relays. He is now in his 10th season with the Tigers and has helped create numerous champions at the SEC and NCAA Championships. As a champion himself, he uses what he learned and new things he learned to pass onto the new generation of athletes at LSU. Athletic Experience 2004 Olympian 5-time NCAA Champion 14-time NCAA All-American LSU School Record Holder (400 Hurdles, 4x400 Relay) 231st overall pick (7th Round) of the 2006 NFL Draft by the Cincinnati Bengals Member of LSU�s 2002 NCAA Outdoor and 2004 NCAA Indoor championship teams on the track. Member of LSU�s 2003 national championship team on the football field. Coaching Records at LSU 4 Olympians 2 Olympic Medalists 2 World Champions 3 World Championship Medalists 2 World Junior Championships Medalists 14 NCAA Champion athletes winning 8 NCAA event titles 23 SEC Champion athletes winning 17 SEC event titles 29 All-American athletes winning 107 All-America honors 28 All-SEC athletes winning 82 All-SEC honors

�SPRINT RELAYS: THE BANG STEP� is course #14 of an ambitious Feed the Cats Certification Program created by Tony Holler. Feed the Cats is a revolutionary way of training, coaching, and teaching that values specificity, essentialism, performance, and love. After gaining a world-wide following in Track & Field, FTC has now gained a strong foothold in American football and lacrosse. �SPRINT RELAYS: THE BANG STEP� was created by my youngest son, Quinn Holler. Quinn was my right-hand man and relay coach at Plainfield North from 2014 to 2018. During that four-year period, our average best 4x1 time was a state-leading 41.79. Fourteen different sprinters made up those five teams. The best sprinter in the history of Illinois, Marcellus Moore, ran on only two of those five teams. The amazing five-year run ended with a state championship in the 4x1 and 3A state record time. We also won the 4x2 that year (and the 100 and the 200). Quinn Holler was hired as a Biology teacher by Andrew H.S. in the summer of 2018. He was also hired as an assistant for the varsity football team and sprint coach for the track team. In his first year at Andrew, Quinn�s 4x1 broke the school record in the 4x1 and got fourth in the state. With his fastest guys returning, 2021 would have possibly ended with a 4x1 state championship for Andrew H.S., but Covid canceled the season. Quinn�s career six-year average best time in the 4x1 is an amazing 41.84. Quinn was hired as the new head track at Andrew for the 2021 season. Quinn Holler is only 27 years old. Quinn covers the 4x1 in this course and his proud father provides the rest. 81 minutes of relay content.1 Rolling Introduction 1:46 2 Topics of Quinn's 4x1 Presentation 0:41 3 Lane Ownership 4:16 4 Bang Step 5:18 5 Drive Phase Free 3:49 6 Stop Sign and Candlestick 7:50 7 The Marks 3:29 8 Practice Tips 2:57 9 Relay Order 4:24 10 4x1 Culture 3:36 11 Summary, Review, and Points of Emphasis 9:11 12 Changing the Order 4:24 13 Exchange Zone Math and the Logic Behind What We Do 4:19 14 Exchange Zone Flys Free 2:20 15 Marks Explained in Depth 3:55 16 How to Video Handoffs 4:19 17 State Record Video 0:50 18 4x2 Exchange Zone Math 5:33 19 Right-Left-Right-Left and Lane Ownership in 4x2 2:28 20 4x4 and 4x8 Handoffs (Open Handoffs) 4:16 21 Rolling Credits 1:40Head Boy's Track & Field at Plainfield North High School (IL) Retired Chemistry Teacher Public Speaker Writer for FreelapUSA, SimpliFaster, & ITCCCA Creator and Owner of "Feed the Cats" Co-Owner of Track Football Consortium Certified Teacher of Reflexive Performance Reset