This post was guest blogged by Kenneth Edwards Jr. of Championship Circle. These are the events on Day 2. Day 1 events was covered yesterday.
Jimson’s Note: I agree with the first 9 points. I must disagree on the 10th and final point on the 1500 meters.
Decathlon Day 2
It won’t take long being around the Decathlon before you’ll realize that the second day of the Decathlon can make or break you. It is a day full of technical challenges and endurance.
Most Decathletes find this day to be the hardest to score highly in. Not only do the events take a lot of skill, but you are battling with fatigue and mental challenges as well.
110m High Hurdles
A test of technique, agility, flexibility, and speed. In life, there are many obstacles that keep you from getting to your goals and these 10 hurdles stand in your way when you start the second day of the decathlon.
What does it take to run a fast hurdle race?
It takes a good block start and acceleration to the first hurdle, a take off that is the correct distance from the hurdle as to help in aiding a low, quick angle over the hurdle, a fast snap down of the lead leg followed by a quick trail leg, a quick 3 steps between each hurdle, a clean race (don’t hit the hurdles), and concentration and focus all the way to the end of the race.
I remember some young kids asking me once, “Do you get a penalty for hitting the hurdle?” I laughed and said no because hitting the hurdle is penalty enough. Not only does it slow you down, but it can also injure you and others around you.
It is imperative that you learn to run a clean race. That doesn’t mean that you start “floating” over the hurdle like the tooth ferry, but instead work on proper take off distance, take off angle, flexibility in the hips, and a high, tight trail leg.
A test of technique, strength, power, and coordination.
A recent study showed that there are two factors that were consistent across the board with discus throws that went a far distance: A powerful push off the ground toward the front of the circle and a powerful stopping action.
Here are two secrets to keep in mind when throwing the discus.
Secret one: Lean your head and body slightly to the right (for right-handed thrower) to form a “C” position as you make your first spin out of the back. This will help you keep good balance and keep you from “falling into the ring”.
I like to think of the motion in the ring for discus as a “paper clip”. I call it this because you have a half turn out of the back, then a straight line explosive sprint motion toward the front followed by a half turn in which you land in your power position and are ready to make a half turn to throw.
It’s the exact motion a “paper clip” makes.
Secret two: It is important that the block foot get on the ground as soon as possible after your power foot touches the center of the circle to allow for a long pull on the discus.
In order to accomplish this, you need to pick the left foot up and tuck it tightly to the right leg as it passes by on the way to the center of the ring. It’s really not that hard to do, but it is necessary. Just do a number of drills working on the rhythm of the movement.
A test of hand, eye, and implement coordination. It also test strength, courage, and speed.
You can determine whether or not a vaulter has the ability to clear a certain height by measuring the speed the vaulter carries through their last 4 strides.
Once you have learned how to carry great speed through the last four strides by working on speed, proper pole carry, and transition into plant without losing speed, you are well on your way to clearing high heights.
The next skill you’ll want to work on is transferring all that speed and power into the pole. You do this by having a high pole plant, a powerful long jump type takeoff, and a correct grip on the pole that makes the transfer.
Your next major feat is getting upside down and becoming comfortable with being upside as you are propelled 1-4 feet into the air.
A test of throwing ability, power, and leg strength.
Besides running, the javelin may be the oldest event in the decathlon. I say this because it was originally use to hunt and fight.
The javelin is a very fun event. Here are a few tips to throwing the javelin far.
- Have a good, consistent, fast approach. This will help you increase the speed of the implement at release.
- Have a hard push off on the third to last stride to allow for enough time to get into position for the soft step javelin technique.
- Have a solid block leg.
- “Throw through the point”. This ensure that all the power was put into the javelin.
The event most decathletes love to hate. This is the final event of the decathlon and is a test of endurance and mental toughness.
To run a fast 1500m you need to be in great shape. You need to have a solid aerobic base. Here are two workouts that can help you score big in the decathlon.
1. 30-45 minute Fartlek (speed play).
2. 800m (ex time: 2:23)
400m (ex time: 72 seconds)
300m (ex time: 45 seconds or faster)
* Note: Take 1 minute rest between each run. Make the time adjustment according to the goals you have set for the 1500m.
Remember that the 1500m gives 6 points per second. So, don’t neglect this event or it could cost you a medal.
I hope you enjoyed and learned a lot from this Decathlon Secrets article.
To your immediate and lasting athletic domination!
Discover How-To, step-by-step Sports Instruction for any competitive or recreation sport in the world, available 24/7/365 at www.ChampionshipCircle.com. Kenney Jr. is the director of Championship Circle, where you can get all sports instruction you need anytime, from anywhere!