Chasing Greatness

My Top 5 Posts of 2010

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Throw back to 2010!

Top 5 Posts of 2010. To compile this list, we used a complicated algorithm of clicking on the 'Popular Posts Stats' button inside my blog, as well as looking at the posts that got the most views recently. And some voodoo.

#5 Post of 2010: The Most Important Word in Speed Training (11/30/10)

We came up with the idea for this article after thinking about some of the core themes in the presentations we heard while at the advanced Speed and Power Symposium down at LSU in October that year and then comparing that information to what we directly saw when working with athletes.

Read the article and you'll agree.

#4 Post of 2010: Top 5 Offseason Training Tips for Sprinters (8/9/10)

If you're a track coach, you're probably familiar with the phrase:

"It's noon somewhere."

With readers from all over the world, not all of us are on the same schedule.

For some of us it's winter. For others, summer. Some of us are doing indoor track, others will wait until spring to compete.

But no matter what time of season it is, we find that a lot of coaches and athletes are all over the place with their training. A little structure goes a long way, so make sure you check out my Top 5 offseason training tips for sprinters.

#3 Post of 2010: How to Run the 200  (4/21/10)

In our experience, most high school coaches come from a distance background. So sprinters often end up without a race plan.

The result is that they sprint the whole 200 at full intensity from the moment the gun goes off. Unfortunately, this is a terrible way to run the 200.

Instead, share this video with all the sprints coaches and 200m runners you know.

#2 Post of 2010:  How to Run the 400 (5/13/10)

Yes. I know. I talk too much. Yes. I know. I could make these videos shorter. Yes. I know. I take too long to get to the point. Yes. I know. Athletes don't like to listen to coaches ramble on forever. Yes. I…oh wait I'm doing it again.

You think athletes have bad race plans in the 200? Ask your local 400m runner about their race plan. Then recoil in horror.

After you finish crying to your your therapist, show your sprinters this video on how to run the 400 and watch them PR the next meet.

Drum roll, please….

#1 Post of 2010: The Fatal Flaw in Your Sprinters' Technique (5/20/10)

No matter what you do, do not think about a yellow car.

That's right. For the next few days, everywhere you go, you will notice yellow cars.

Well the same principle will apply once you watch this video. Because after you see what terrible backside (recovery) mechanics look like, it's all you'll see. The kids on your team, almost all the kids on every other team…

Poor recovery mechanics are costing all of our athletes a lot of time and causing them shin splints, ankle/knee pain and mid/lower hamstring issues.

I blame it on the fact that kids spend most of their athletic lives without ever being taught how to accelerate properly. But placing blame gets us nowhere. Instead, watch the video if you want to see the fatal flaw in your sprinters' technique…and how to fix it.

We thougth it would be fun to go back and read through our Top 5 posts of 2010. Watch. Rewatch. Take notes. Ask questions.

The best way to give back to your athletes is by investing in your own coaching education.

For those of you who understand how important this investment is, we excited to pushing on and bringing a lot of new programs this year and the years ahead


Click here for the resources that will help your athletes become the best they can be!


  • ken johnson says:

    Thank you for all the info this past year on building a better team and athletes

  • Owen says:


    As always love all the articles. I am a loyaI follower and everything you speak and write about makes complete sense and truly does work. Which is why I am getting CST2 finaly. Anyway I was just wondering if you could make an article about how to run the 100 and how to run the 55, also how to train for both since you did this for both the 200 and 400. I would pay for all of those articles if you would somehow want to do that.


  • Tony Lightner says:


    I just want to personally thank you for all you do to provide the “Right Stuff” for coaches and young athletes today. I’m a late bloomer in coaching T&F and I’m putting my trust in you (and others) to build me from the ground up. I put a lot of stock in you and your referrals in providing me with the techniques to teach the athletes in south Texas the right way to sprint. I started out as a parent watching my kid make zero progress from year to year in high school and AAU T&F (other than natural maturation). Since studying yours and others plans (Complete Speed Training, Vols. 1 and 2, Complete Program Design, Nutrition Blue Print, and Alex Maroko’s Speed and Quickness)I’ve come to the conclusion that many of the HS and AAU coaches don’t take the time and or have the expertise to teach proper sprint techniques or understand the science of building energy systems. Being 3 years into my personal T&F training (as a trainer)I find myself talking over the heads of some coaches who know and saw me in the stands as a parent and these coaches are quick to tell you they’ve been doing this 15+ years. My preference is to do indivualized training in lieu of coaching with a club. This allows me the ability to build a solid training foundation for myself by learning and applying the techniques from the various programs I’ve invested in. I found out early that some clubs were not open to new training techniques and I wasn’t open to their unsuccessful methods (in my opinion). Now here is my delimma. I want to get my USATF level 2 certification but find it difficult to provide 3 years training for a minimum of 15 athletes. The best way for me to achieve this is through a club. I’m a full time worker so school track is not an option. I need to figure out how to continue honing my skills and not get trapped into teaching the same old routines these clubs been teaching for years with the same unimpressive results. I’m in my 50s and haven’t been on a track in 40 years (I run for personal fitness daily) but have a passion to train the kids the right way. I’m up against a group of coaches that aren’t nearly as far removed from the track but are not staying on the cutting edge of training. To get my time started I’m considering of working for several clubs on a part time basis and teach run mechanics. This will allow me to work with athletes on different clubs without the clubs fearing the would lose their athletes to another club if I worked for that club exclusively. I’m hoping this would give me access to all athletes who are looking for some off season work. I’m open for any other suggestions. Thanks for letting me bend your ear. To quote a man I feel I know but have never met “To Your Success” in the up coming year.


  • Latif Thomas, Athletes' Acceleration says:

    Owen: Keep checking your email man. I got a ton of stuff like that coming out in 2011. I’m bringing in many of the coaches I go to with questions to teach all of you some seriously cutting edge techniques and progressions.

  • Latif Thomas, Athletes' Acceleration says:

    Tony Lightner: Thank you so much for you long term support. Believe me when I tell you, bad coaches will get jealous of you and not support you. Good coaches will ask questions and form relationships with you. Don’t get frustrated, just seek out people who have evolved emotionally past the point of 14 year old girl.
    First off, don’t get your USATF II certification. That organization is dead. Instead, get your information from Boo Schexnayder’s Academy via the USTF-CCCA and the other coaches involved in that organization.
    I think the plan you suggest seems reasonable. Don’t try to change people. It’s like drug addicts: They won’t change until they accept they need help. You can’t force it on them.
    Good luck in the coming year.


  • JAMES HILL says:

    amen, hallelujah, the head coach finally saw the light. I forwarded the email video about over-striding to him and he even appoint me manager and is now telling the kids Mr. hill is a “bright” (intelligent) man and he knows his stuff. He will show you a video next week on correcting your technique. Even Britney Matthews the 100m girl dismantle the 2 400m girls in a 300m run-off; she said “I followed what you said and went hard for the first 50m then coast a bit. I wasn’t even tired”. she ran the best time and will run 4×300 on 22/1/2011 in Morant Bay.

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