How to Pick a Good Sprint Coach

In yesterday’s rant article on changing coaches, I was probing into the questions you should ask before you consider changing coaches. But I didn’t get into the details on how to actually choose a good sprint coach.

Today’s article was written by Coach Eric Dixon, a USA TRACK & FIELD Level II Sprints Coach, as well as the new IAAF Level 5 ELITE COACH Sprints/Hurdle (the International Association of Athletics Federations (IAAF) Academy).  Visit Coach Dixon’s website at www.TachyonTC.net

How to Pick a Good Sprint Coach?

If you’re training for Speed and Agility (SAT), for lateral training or Sprint Training for pure speed linear training, a coach will help you focus on the goals and accomplish the results you want. A coach will help you hone your skills, get organized, and keep you practicing so that you can be successful. But are all coaches the same? No way! How can you tell the difference between a phenomenal coach, a good coach or a mediocre one? One of the main features in determining a good sprint coach is his or her experience. I have had many an athlete young and old, professional and amateur come to me after spending years with the wrong coach. The sad part is that the athlete wasted time and money doing the wrong type of training. That’s time lost they can’t get it back or worse, they become injured doing the wrong type of training! If you are considering hiring a Sprint coach take your time. Talk to a few coaches before making your decision.

The one thing I say to the athletes I train is: “To get speed you have to practice speed!” Of course, this requires many factors involving the athlete and coach. How do you get faster? Let’s start with the fundamentals of finding a good Sprint/SAT Coach.

1. Homework:

Parents & athletes do your homework! Preferably, you need a coach who knows how to work with your age group. Yes, there is a different training method working with youths versus adults. You want someone who is certified and trained in your age group. Check the coach’s credentials. In addition, and more importantly, check the credentials of the group who certified the coach. Is it a reputable organization? Who are they? How long have they been in existence? Who are they associated with or backed by? Just because they have a big name (star athlete) does not necessarily mean they know what they are doing. Also, just because the coach has a degree does not mean they have the correct degree (in athletics) or know their craft. Remember, this is your future you’re planning. Do you really want to leave it up to someone who’s not the real deal?

2. Experience:

A great Sprint coach will have experience. He or she will recognize your level of ability and train you appropriately. Your chances of getting an experienced sprint coach will greatly improve if the coach was a sprinter/athlete too. Better, if he or she is still competing or at least, currently coaching Sprinters. It’s hard to find good sprint coaches but in the long run it’s better for your health and career if you do your homework. So take the time to look for someone who knows your sport/position or event(s). Find out who they have worked with. Ask for a resume and references. Find out who you will be training with.

3. Knowledge base:

A phenomenal Sprint coach will have a basic knowledge of a Multi-System Training Philosophy. This should start with an understanding of physiology, namely the; Musculoskeletal System, Energy System, Neuromuscular System, Neuroendocrine System, and the Proprioceptive System. This coach understands how these systems are controlled by the Central Nervous System (CNS), so that drills development will train this vital component of speed. Your coach should understand the Psychology of the sport, to motivate and communicate effectively and must employ an effective Training Philosophy. By starting with this foundation, the Technical aspects of sprinting can be best utilized to include the Five Bio Motor Skills: Speed, Strength/Power, Mobility, Coordination and Endurance (Speed endurance, Special endurance {type I and type II}). From here, a coach can teach Explosive Strength Training, the mechanical aspects of sprinting, and many other elements. Coaching involves a multitude of factors, that when combined effectively, maximize results.

4. Relationship:

A good Sprint coach will possess the ability to foster a good coach-athlete relationship. This relationship should be based on trust and hard work. The coach will become your training partner, your friend, your ally, and your mentor. And while, you, the athlete must believe the coach is looking out for your best interests, it is your responsibility to ensure you have the right person for the job.

5. Goals:

A great Sprint coach will work with you to identify both short-term as well as long-term strategic goals; he or she should want to know your goals upfront. Your coach will work with you to set up a training plan (Periodization Table) to achieve these goals. He or she will also explain how the two of you will realize these goals. There should be a system of checks and balances to ensure you’re sticking to the time table the two of you established at the start of your training. This plan will not only help you track your progress, but also help the coach make changes to keep you on track.

6. Communication:

A good Sprint coach, can communicate even under the worst of circumstances, what you need to do, and how to do it. The coach will articulate what you need to know in a clear fashion without emotional outbursts or a negative atmosphere. Great sprinters do not always make good coaches! One may have the ability to perform but not possess the ability to teach or the ability to articulate instruction. For example, does the coach ask questions to help identify what’s really hindering your success? Or, do they tell you the same thing over and over like: “Get your legs up”? There may be a reason you’re not able to get your legs up (weak core, hip-flexors or a number of other reasons see #11), but the wrong comments will not address the problem area.

7. Lead by example:

A great Sprint coach will lead by example. The coach should be able to demonstrate the drills to ensure you learn how to perform them properly. The coach should be a good athlete and look the part and set an example of what an athlete should look like. I have seen way too many coaches who are totally out of shape. Yet these same coaches are trying to convey nutritional values and how important it is for their athletes to train properly. I will run with my athletes and sometimes giving them instructions on form while we are sprinting. Yes, sprinting! I’m not expecting all coaches to be able to do that but again they should be able to at least perform the drills and hopefully, compete as well.

8. Nutrition:

A great Sprint coach has to understand your nutritional needs. He or she should be able to give you a nutritional program that fits your lifestyle and age requirements. In addition, as we train, we put stress and pounding on our bones. All of this can place a heavy toll on our body thus we need to be proactive to prevent injuries. There are many nutritional components that need to be considered, and this is also part of great training.

9. Time:

A good Sprint coach will try to give everyone equal time and make themselves accessible. A friend of mine trains with semi-pro and professional runners, but she feels left out because the coach does not give her any attention. His main focus is on the money makers. She is the only Masters’ athlete he has. It is imperative that the coach and athlete try to bring in others who are like minded and within the same age category and training level. This will allow the coach to set up another practice session for your age group if necessary. Also, training with others who share like-minded goals will help athletes push each other in practice.

10. Support:

A good Sprint coach will make the time to support you at your events. Having your coach at your event can mean the difference between winning and losing. During your game or event they should take notes of items you need to work on. Of course, most of this will be discussed during practice before your event.

11. Elucidate:

A great Sprint coach will recognize your strengths and weaknesses. He or she should be able to explain why you’re having difficulty performing a drill or exercise and should be able to tell you how to correct the problem. The coach should be able to identify the problem, what’s causing it, and what effect it will have on your body or performance. Your coach should know that there is a major difference in training volume, nutritional values, recovery system, weight bearing exercises, between youths and adults. To prevent injuries great coaches provide testing to see what needs to be worked on before you advance into more strenuous training. Sometimes your coach will need to play detective. Many times I have found out that my athletes think they need more training during competition season which, can lead to over training or the wrong type of training “Reversibility”.

12. Coaches Philosophy:

A good Sprint coach will have their “Coach’s Philosophy” posted on their website or handy to ensure they are following it. Because, sometimes we need to be reminded as to why we love what we do.

13. Edification:

A great Sprint coach stays updated on the latest information. The more we learn about the human body the more things change. A coach who has not changed their training program in two years is not doing his/her job to stay current. Learning and improving is an on-going quest that never ends. A good knowledge base of the human body and how it applies to sprinting is critical. One area that is often neglected in training is the Central Nervous System (CNS). The CNS plays a very important part in sprinting and should be trained and trained properly. Beginning with the warm-up drills, the wrong type or incorrect execution gives the CNS the wrong signals. The wrong type of weight training gives the CNS the wrong signals. This applies to your whole training program. If you’re doing the wrong type of training it could set you back months or even years. Think about it: Anaerobic versus Aerobic, Fast twitch versus Slow twitch or Endurance versus Speed endurance or Strength endurance. The wrong type of training is called “Reversibility” and can be the undoing of many months or years worth of hard work. Sprinting is a science and as Hippocrates said: “Thinking that you know is one thing, knowing is quite another. Thinking that you know is ignorance, knowing is science.”

About the Author

Coach Dixon has competed and coached Track for over 30 years, in the sprint events (60m-800m). He has coached many; Nationally ranked youth athletes, American Masters record holders, and World record holders in events from the 60m to the 1500m. He is certified to coach Elite Youth and Adult athletes for International level competition via USATF and the IAAF. In addition, he is a spokesperson for the USA Track & Field’s Win With Integrity Program and director of USATF Coaches education programs: Level 1 School (where we coach the coaches).

He is also the co-writer with several leading health and fitness experts the fitness book The Definitive Guide to Youth Athletic Strength, Conditioning and Performance.

Coach Dixon can be reached at TachyonTC@cox.net or his website at www.TachyonTC.net