Talented Track & Field Athlete Pathway

by Steve Bennett
Former Head Coach Western Sydney Academy of Sport

The following information is intended as a guide for Athletes, Parents and other community members. It involves many recommendations that are in the best interests of athletes that are planning to make the most of their talent.

Little Athletics (Tots - U12)

• Many athletes will start in this sport via Little Athletics. Many having seen Senior Athletics on TV in Olympics etc. will want to have a go at it themselves.
• Little Athletics is mostly structured in a way that suits young kids up to the U12 age group. Beyond this age athletes should  have at least some involvement in Senior Competition in a variety of settings.
• Young athletes (up to U12) should participate for fun in a variety of events and develop their skills. This should however never be enforced by clubs or parents. e.g. Running a 100m race may not be as enjoyable after completing a 1500m. Instead, consider doing one or the other. You could also alternate between the two on a weekly basis. Athletes should not be forced or given incentives to participate in multiple events on the one day if they do not like it. Incentives like school-age championships should be set aside. Instead, we should focus on quality performances in a limited number of safe events. In fact parents should lobby to replace these counter-productive incentive systems.
• Zone, Regional and State Championships are meant to be enjoyable experiences where athletes experience the thrill of representing. Make sure the athlete is aware that there are many other opportunities in the year to be at their best. These events are just another meet in what hopefully will be a long participation in the sport. Having to place in the top 3 at each level is arguably a burden of pressure that is unnecessary at a young age. Athletes and parents should understand that there are many similar competitions. There will be more opportunities in the future.
• This sport is not just about competition. It is also about enjoying training and developing new skills. Most Little Athletics Coaches have completed the Orientation to Coaching Course. They are well prepared to run training sessions. These sessions include a wide range of activities, not just basic training for each event. These sessions aim to be enjoyable experiences. They should also help build important skills. These skills will support athletes in reaching their potential as seniors in the future.
  
  
  Also more Training Ideas for Young Talented Athletes is at
  https://oztrack.com/devtalent.htm
  
  Also look at a page titled How to develop a young talented athlete into an adult superstar.
• Training experiences at this age should be diverse. This also means being exposed to different coaches. Improving posture and developing relaxed movement qualities are the best starting points. Training in only a specific way especially where athletes pick up and "train in" bad habits must be avoided. This type of training may provide quick results and enjoyment for the athlete, coach, and parents. However, in the long run, it is not in the athlete's best interests. E.g. Long runs can help improve your 1500m performance in the short term. However, they may also lead to bad movement habits over time. These poor techniques can hurt your performance as you get older.
• It is important for Little Athletics Coaches, Parents, and athletes to learn from Level 5 Senior Coaches. These coaches are knowledgeable about the latest training methods. They can provide valuable insights on how to develop young athletes effectively. Many countries have looked into ways to help young kids, especially those under 8 years old. They want to make sure these children can reach their full potential as adults. The awareness of these methods is worth knowing more about. There are many traditional teachings that have been recently updated :
  -Dynamic warm-ups need to be taught instead of overemphasizing the value of static stretching. Some recent studies even indicate an increase in injuries in athletes that use static stretching pre-workout or competition.
  -Dorsiflexion needs to be taught and drilled instead of teaching young athletes to run "up on their toes", this coaching tip is a disaster.
  -Athletes are still being taught to run with an inappropriate intentional forward lean. It is important to maintain good posture and run tall. Recent research shows that using free weights is safe. It is also effective for preventing injuries in athletes. It can also add variety to training experiences.

• High School age athletes should be encouraged to participate in a variety of athletics settings. This may mean a mix of Little Athletics, Seniors regionally, major Interclub and in State Youth Championships.
• The major event of the season for High School Athletes are the Australian and State Youth Championships.  The State Youth Championships can be participated in by anyone. The Australian Youth Championships require that the athlete does one qualifying performance at a recognized meet. 
• The NSW Schools Championships and Australian Schools Championships have a format similar to the Youth Championships. The National Schools Championships held in December is a very important meet.
• High School Athletes should find a Coach that is at least level 1 in their event group (for explanation see coaching levels below). This is an important decision. It ensures that the athlete is trained to develop good habits. Proper training prepares them for competition in both the short term and the long term. A coach should be selected based on their interest in coach education. As the athlete improves, the coach must have the right skills to match the athlete's abilities. Alternatively, the coach should grow in experience alongside the athlete. This way, they can provide the best possible guidance. Very good coaches are humble enough to recognize when to pass talented athletes to a more experienced coach. This happens when the athletes grow beyond their expertise or are better suited for a different environment. It is unfortunate to see many athletes leave this sport. They often do not want to disappoint their Little Athletics coach. However, they have clearly outgrown the situation. What they really need is a fresh start and new goals. Coaches must determine their goals. The time demands are too great for any coach to effectively coach both talented high school athletes and a youth athletics squad.
• Athletes in this age group should work on improving their posture and postural strength. They can do this by engaging in various training activities that focus on the trunk and overall strength. e.g. Maintaining good running posture is important for athletes. It helps improve their resilience to training. This can reduce the risk of injury as they age. Using tools like Swiss balls, Pilates, and free weights can support this goal. Many athletes develop poor running postures over time. This often happens because they do not focus on their training. As a result, they may eventually suffer injuries related to these postures. eg. hamstrings and backs.
• Athletes should practice perfect and be in a training environment where quality training is valued. This is an important age in terms of establishing athlete personal accountability and a smart work ethic. A value that often transfers into the athletes school work.

• Talented high school athletes should find a Level 2 or 3 coach in their event group. If they cannot, they must ensure their current coach is dedicated to helping them grow. This commitment should focus on their long-term development in their specific event. Coaches who are committed are usually networking with other coaches and studying for more advanced accreditation.   At this level, it is easy for an athlete to outgrow a coach. This is especially true if the coach isolates themselves from others. The sport at the top level has a technical demand that is much higher than what most people are aware.  Training for elite athletics is a precise art and is very time consuming for the coach. The best coaches often have networks of other coaches. Some of these networks are set up by state sports institutes. Many coaches also have their athletes train together. This training is for the common benefit of all athletes, guided by all the coaches involved. In these situations, coaches can build the skills needed to coach international athletes to success, like Cathy Freeman. No coach can ever help an athlete reach that level of success in isolation.
• Athletes should participate in any development programs that are offered e.g. Regional Academies, Institutes, State based Squads, OzSquad , Institutes etc. This is a great chance for athletes to join a larger supportive community. Here, they can grow in the sport and enjoy their involvement in a mature way.   This is also an opportunity for the coach to meet and learn from other coaches.
• In Australia, it is important for athletes to find success as they approach their HSC years. Many athletes tend to drop out when they take a break from athletics during this time. Most people who take a break from sports do not return to match the success of their peers. Those who stay committed and balance their training with studying tend to achieve more. Often University years are the best chance athletes get to really make the most of their potential. This only happens when they have experienced enough success to believe that commitment and effort are worthwhile. In year 10 at school, students have the best opportunity to seize new experiences. This is typically when they are 15 or 16 years old, right after Little Athletics ends. Waiting a year for an athlete to start Senior Athletics clashes terribly with the increasing educational pressure.

 

• "Synthetic Tracks are bad for Training"-  Synthetic Tracks are used for the overwhelming majority of Elite Athletes. The new Technology Surfaces are much softer and therefore gentler than many years ago. According to IAAF rules, tracks must have at least a 35% reduction in shock compared to standard surfaces. Mondo tracks are guaranteed to exceed this requirement, typically achieving around a 39% reduction. The benefit of synthetic tracks is that they have regular surfaces. This allows athletes to run more relaxed and smoothly compared to grass. Training on synthetic surfaces generally improves an athlete's smoothness while running. It also helps them maintain better posture and balance when running at high speeds.  Athletes who do not train on synthetic surfaces often face problems when they race on them. Their bodies are not used to the surface, which can lead to soreness. Any athlete who plans to race on synthetic surfaces should train regularly on these surfaces all year. The only precaution is that for large volume sessions the use of light fast training shoes (called racing flats) is recommended.
• Competing  week after week for a large percentage of the year is not in the athletes best interests. It is important to be prepared both physically and emotionally. This helps individuals perform their best during important competitions. Athletes that compete almost all year e.g. Track and then XC every week often struggle to get the most out of themselves when they need to. Races are usually the most likely opportunity for athletes to demonstrate a bad technical model. Bad technical habits cannot be fixed unless athletes take a break from competition. They need to train new, good habits to replace the old ones.
  
  It is common for young athletes to not prepare well before competing. This is especially true for stressful events like the 400m or 800m races.

  Cathy Freeman is a well-known athlete. She usually participated in only a few races each year. This was especially true for the 400m event. The exact number of races can vary based on her training schedule, competition calendar, and recovery needs. However, elite athletes like Freeman often race around 10 to 15 times a year in their primary events.

  Younger athletes often take part in many more races. They may compete in 40 to 60 races each year. This is about four times more than older athletes. This is acceptable for several reasons:

• Physical Resilience: Younger athletes generally have more energy and quicker recovery times. Their bodies can handle more frequent competition.

• Developmental Stage: Young athletes are often in a phase of learning and development. Competing frequently helps them gain experience and improve their skills.

• Varied Competition Levels: Younger athletes may compete in a mix of local, regional, and national events. These races can vary in intensity, allowing for less strain on their bodies.

• Coaching and Support: Many young athletes receive coaching and support. These resources help them manage their training. They also assist in recovery, making it more effective.

• Focus on Enjoyment: Younger athletes should enjoy their activities. The main goal is participation, not just performance. This can lead to a more relaxed approach to racing.

• In summary, elite athletes like Cathy Freeman compete less often to improve their performance. On the other hand, younger athletes can gain from competing more frequently. This is because they have different physical abilities and developmental needs.

  Preparation is a must for some events and the bad effects of racing too much cannot be overstated. I believe the number one cause of young athlete burnout is the "underprepared over-racing syndrome".
  
  Be wary of overcompeting in school competitions. In Australia these sadly still occur in what is the preparation season. The temptation and the incentive often exists for the athlete to overcompete and be underprepared. Injuries often happen when athletes do not warm up properly. This is especially true on days when their warm-up is cut short, and they are expected to perform at a high level. Be cautious in competitions like this. Prepare well on the day of the event. Choose activities that stay within safe limits.
• Athletics Clubs - Talented athletes should find a club that meets their needs in competition and social activities. Athletes require a support network that focuses on their best interests. They should not be in a situation where they are pushed to act only for the club's benefit. Some clubs excel at creating situations that support the athlete. In turn, the athlete can help their club without harming their own development.
• "Saving Athletes for Their Late Teen Years" - This phrase is often used by coaches. They aim to keep their athletes' involvement low-key until they are older.  Many athletes do not stay in their sport for long. Those who do often get injuries that could have been prevented with better preparation. Athletes must gradually learn to follow a program made just for them. This plan should develop all the skills they need over a long time. This does not mean allowing them to develop a slack work ethic and waiting until they grow up.
    Many other sports have athletes training hard at age 10 and up. In athletics, it is important to understand that injuries can happen if there is not enough postural strength. When athletes train without this strength, they are more likely to get hurt. However there are many things that need to be done early to help athletes have good movement habits later.  A better way to train young athletes is to focus on preparation first. The really hard stuff will come later. We need to do many things to get ready for that. The key phrase here is variety of quality Training is not always hard work some of it is very precise.
  
  More information go to 
  Training Ideas for Young Talented Athletes
  
  Also have a look at
  How to develop a young star athlete into an Adult superstar.

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