1. FORM & TECHNIQUE SPRINTS GOLD MEDAL MINDSET BUTCH REYNOLDS

2. ACKNOWLEDGEMENTS Set the world record at the time of 43.29 seconds in the 400 meter race in Zurich Switzerland in 1988. Also set a world record in the 4X400 Relay at 2.54.29 seconds. United States Olympian in 1988, 1992, and 1996. Received 1 Gold Medal and 1 Silver Medal. World Championship Games: Received 5 Gold Medals, 2 Silver Medals and 1 Bronze Medal in those competitions. Inducted in to the Ohio State Hall Of Fame in 1995. Participated in 5 Olympic Trials Associate Head Track and Field Coach at Ohio Dominican University Founder of the Butch Reynolds Speed Academy and Butch Reynolds Care for Kids Foundation

3. MY PHILOSOPHY Gold Medal Mindset You will never achieve great Form & Technique if you don’t have the right mindset 1. Always Do Your Best 6) There Are Many Ways To Solve A Problem 2. Never Give Up 7) Life Is Like A Book, You Turn One Page At A Time 3. Keep A Positive Attitude 8) Proper Preparation Prevents Poor Performance 4. Always Have A Goal 9) Success=Dedication, Commitment & Sacrifice 5. Except Life’s Transitions 10) Have A Strong Team https://youtu.be/0y30DFZ6cSg

4. BE PREPARED TO THINK OUTSIDE THE BOX The idea of change can be tough. “Our minds are lazier than our bodies” Let’s consider different techniques as it relates to sprinting “Instead of thinking outside of the box, get rid of the box” Sound preparation principles and good work ethic will lay the foundation for results. “Proper Preparation Prevents Poor Performance”

5. SPEED Our objective is to gain speed through FORM & TECHNIQUE. Before you can have great F & T you need the right MINDSET Speed work demands a high level of motivation and concentration Speed is a motor task, helps with force application and how to excel in this task you need great FORM & TECHNIQUE You can learn to run faster through correct mechanics and situational awareness. Correct arm action is very important, this helps acceleration and ultimately plays a role in balance

6. SPEED Athletes need to be taught correct exercise to build mobility in the joints that will enable them to perform efficiently and effectively. F & T will increase linear speed, increase reaction time, increase focus and agility. F &T will also prevent injuries if done correctly

7. THE DIFFERENCE BETWEEN F & T Form Standing still foundation of your mind and body as it relates to running Technique The correct movement of the body while running

8. FORM The difference between qualifying for finals/state/nationals What we know What I what YOU to know

9. DRILLS TRAINING MINDSET Use drills and exercises that utilize the same muscles and forces used in the actual event. How to develop great SPEED through FORM Rituals Dynamic warm up

10. DRILLS Resistance Training: Sleds, Bands, Wall Runs, Sand Routines Bounding: Single Leg, Double Leg, Straight Leg, Box Jumps Speed Latter Drills: Cones, Hurdles Strength Circuit: Body Weight Exercise, Vertex, Lunges

11. WHAT NOT TO DO Don’t just go through the motions Arms Head Feet Back Kick

12. FORM

13. POSTURE (TECHNIQUE) Support Phase: A goal is to decrease ground contact time during this phase. Athlete must contact the ground with the foot in front of their center of mass. “Underneath you” Recover Phase: Upper leg rotational speed is the most critical in sprint performance. Frequency! Take Off Phase: Toe off, Full extension at take off. Full Extension Phase: Maximize force production at the ankle, knee, and hip

14. TECHNIQUE Stride Efficiency through Hill/Stair work early in season Breathing Exercise Posture and Rhythm – Always enforce good posture and teach a sense of rhythm Technique will improve your acceleration. Helps with Injury Prevention What to Look For Full extension of knee, hip and shoulder (Hip Extension) Front shin angle as it relates to body angle. You want to see a straight line from support leg to head. Recovering shin angle should be less than parallel to ground for first 3 steps Max Speed Mechanics Toe-up, Heel up, Thigh up, Hips Tall, Step over the opposite knee

15. TECHNIQUE

16. RECAP When FORM & TECNIQUE mechanics fail, the quality of speed endurance running will not be enhanced

17. QUESTIONS FORM TECHNIQUE MINDSET WORKOUTS VIDEO ANALYSIS