Decathlon Secrets: World’s Greatest Athlete
Topics: decathlon, track and field, world greatest athlete, track, field events
The Decathlon crowns the World’s Greatest Athlete. Why? Because the Decathlon is a true test of every attribute of an athlete.
The Decathlon tests strength, mental toughness, consistency, commitment, technique, speed movements, jumping ability, flexibility, throwing ability, technique, hand-eye & hand-implement coordination, explosive power, endurance, agility, heart, and much more.
There is no other single event that tests the ability and talent of a person in every way as the Decathlon does.
So, what are the secrets to success in this challenging and grueling event?
Firstly, you must look at each event and determine…
What does it take to be great at that event?
What are the fundamentals to success in that event?
What is the consistent key across the board, regardless
of technique that makes champions in that event?
100m:
A test of speed, which is defined as Stride Length x Stride Frequency. You must find the optimal stride length that allows for maximal stride turnover. You must also allow the sprint run to go through it’s phases: block start, acceleration, and a few “ins and outs” to keep it simple.
(* Note - An “in and out” is a max effort followed by a “free fall” or relaxed sprint in order to maintain the greatest amount of speed for the longest amount of time. Humans, on average, only have about 6 seconds of all out max sprint before you need to rest.)
One last comment: make sure that your feet are landing right underneath you, or slightly in front, while maintaining a slight lean forward. In order to accomplish this, you will find yourself running with good knee lift, or what we call “front side running”. Also, get your feet on and off the ground as quickly as possible.
Long Jump:
Understand this: This is the “long jump”! A jump for distance. I find so many decathletes, especially young ones, talking about hitting the board in an effort to obtain height. Once again, I say this is event is measured for distance, not height. So, your effort off the board should be out not up. All of the most successful jumps in history have had a very low angle of launch.
As in all jumps, the most important aspect of the long jump is the approach. You’ll want to carry good speed down the runway and be consistent with hitting the board for take off. Focus on rhythm. Be tall at the take off board, and four steps out from take off, you should not be looking at the board anymore whatsoever.
At landing, your center of gravity should be as low as possible. You can do this by getting your legs extended out in front of you and leaning the chest over the thighs.
Shot Put:
The test of strength and explosive power. So, firstly, spend a solid amount of time increasing your strength and power.
Focus on these lifts: Bench, Squats, Dead-lifts, Clean & Jerk, and Snatch.
Let’s address: What effects the distance of all throws? It is the angle of release, the height of release, and most importantly the speed of the implement at release.
As far as technique for the shot goes…Well, there are two main ways to do it: the Glide and the Spin.
In the glide, your focus is to start the acceleration of the shot to the center of the ring, then to seamlessly put yourself in a good power position to continue the acceleration of the shot and the throw side of the body, while blocking or stopping the opposite side.
In the spin technique, you are essentially doing the same thing, except you are using a rotation to accomplish this goal instead of a linear motion.
You’ll find it easier to be consistent with the glide because there are less moving parts, but you’ll find more potential to increase the speed of the shot in the spin technique.
High Jump:
The key to success in the high jump is understanding how to use the approach run and a proper take off to jump high.
Firstly, the high jump approach is run in the shape of a “J”. The bottom of the “J” is where the mat would be. When you are carrying great speed into the bottom of the “J” part of the approach, you will find yourself in a interesting lean position away from the cross bar.
This may seem weird at first, but when you take off in this position, you will shoot up into the air and because of the forward motion and speed that has already been built up, you will be carried over the bar.
This is the key. A fast approach run, a good lean away from the bar due to centrifugal force, and a quick yet powerful takeoff. You will need to prepare the legs to handle this take off. Squats, power cleans, and plyometrics will help you in this area.
400m:
The test of speed endurance. The great 400m coach, Clyde Hart, once said that the reason M. Johnson is the best 400m runner on the track was because of his ability to run faster than anyone on the track for the longest amount of time.
That’s the key to the 400m. To train yourself to maintain the fastest speed for the longest amount of time.
I like to use combination interval training for this. I combine interval training with event specific training.
On one training day, run 8 x 100m at race pace. Then, increase the distance as you find yourself consistently hitting your race pace times, while maintaining form. As you increase your distance, you can do less reps.
Take 5-10 minutes rest. Soon, you find yourself easily running and hitting your goals in the quarter mile.
Then, on a second running workout, run intervals between 100 - 200m. This distance is good because it works the ATP and lactic acid systems. Run between 76-88% of race pace with little rest between reps. As you near peak time, increase your speed and do less reps and sets. Also, take a longer rest between sets.
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.
Discus
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.
Pole Vault
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.
Javelin
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 Jav far.
1. Have a good, consistent, fast approach. This will help you increase the speed of the implement at release.
2. 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.
3. Have a solid block leg.
4. “Throw through the point”. This ensure that all the power was put into the javelin.
1500m
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!
Previous Articles Highlighter:
The Pacific Islands A South Sea Dream (1)
You can enjoy the fantastic weather in South Pacific at a lowest price. South Pacific is very safe for travelers because there is nothing to worry regarding terrorists and all.
Play And Get Addicted To The FlyOrDie Checkers Match (2)
Players won't be confused anymore, as the history of last moves will be instantly recorded. And don't be bothered anymore of what to do with the pieces because the changing of officials is left done to the computer!
How To Enjoy Your Italian Cooking School Tour To The Max (3)
That way you avoid eating a lot of one course only to find three more courses are coming and you don't have room for all the wonderful food. Most Italian meals for special occasions (all cooking school tour meals are special occasions) have five courses: one to five appetizers, pasta or rice, meat or fish, vegetable side dish and dessert, so pacing yourself makes a big difference in your enjoyment of your meal.
African Safari Trips - 3 Ways To See Africa On Safari (4)
While each of the listed African safari trips offers different aspects, in the end, it is your decision on what to choose. For those who prefer to orgainize their own itinerary, then self-drive and fly-in safaris should be considered.
What Types Of Auto Warranties Are Available (5)
So take the time to learn what you need to about all of the different warranties that are available before you start shopping for a car. Craig Thornburrow is an acknowledged expert in his field.
Tips For Choosing A Bird Hunting Dog (6)
Something else to consider is where you'll be hunting. There are many public lands available for hunter's to hunt, but all too often they are overcrowded with other hunters and their dogs.
Perfecting Your Golf Swing (7)
You see, you can't take one position in your golf swing in isolation and then try and fix that because the positions that you got into before that determined the future positions.
Last Minute Cruise Deal - How To Find Them! (8)
With the massive increase in ships taking to the waters over the past ten years so too has the number of specialist websites increased. Many of these sites specialize in late minute deals and finding one to suit your travel needs is becoming increasingly easier.
Recreational Fishing Versus Commercial Fishing (9)
Topics: Fly fishing, alaska, alaska fly fishing, angling, recreational fishing, commercial fishing Who are more important, recreational anglers or commercial fishermen? The question never entered anyone's thought process 50 years ago, but in an age that recognizes not only the economic powerhouse that sport fishing has become, plus the need for recreation and relaxation brought about by high-pressure 21st century jobs, it is time to address a growing issue.
Choosing Stylish Candle Holders (10)
Maya Matthews is the resident writer at Richly Scented Candles - the place when you can learn all about candle holders, including how to decorate your home using scented candles.
Newer Articles Highlighter:
Are You Ready To Coach A College Sports Team? (1)
Is there room to progress or climb the coaching ladder? What is the reputation of the Athletics Director? Is he / she easy to work with? Do you have your own office or do you have to share?
How To Write Great Wedding Speeches (2)
Some popular ways to overcome these difficulties will be using speech writing software or taking a pre-written wedding speech samples from the internet. Another method is to hire professional writers who are experienced in composing wedding speeches.
How To Choose The Best Urban Road Bike For You (3)
With a light weight frame that you can pick up with one hand and the tight positions you may have to sit will make you accelerate at high speeds higher than a normal bike.
The Loyal Working Companion Dog: American Pit Bull Terrier (4)
These dogs are well known for their intelligence and loyalty and are also very protective of their owners. Many people mistake them for staffies, which is short for Staffordshire terrier but this is not a staffie.
Majorca To Have Spain's Top Hotel (5)
Menorca has a season that traditionally is at its peak early May to end September, but is now trying to extend that from mid April to mid October. As part of the Balearic Islands, Mallorca has welcomed many visitors back to live full time on the island.
Constructing And Designing A Training Session For Sports Teams (6)
By doing this, you will be able to carefully plan specific areas to work on depending on which season you are in (pre-season, competitive, post- season). This will also allow athletes to clearly see a structured program that you have set in place for them.
What Makes A Super Pocket Rocket Different From Regular Minibikes? (7)
For starters, the term "pocket rocket" doesn't apply to just any minibike - there are minibikes after all that aren't motorized, and are just good old-fashioned pedal cycles. These rockets generally refer to miniature motorized bikes - or mini motos, are they are sometimes known - which are built especially for racing and/or display.
A Better Game Starts With A Better Golf Ball! (8)
That time golf used to be considered as one of the royal game among all other games played in Europe. Now it's very popular game and is being played all over the world.
Camping - The Path To Wellness (9)
Such activities not only give youngsters freedom from the boredom of routine life in enclosed classrooms, but also make them self sufficient and independent in their approach towards life. Being away from the cozy and protective shelter of their parents - children come to know the hardships of life, learn how sharing and caring for others is an essential part of life.
How To Choose The Right Men's Basketball Shoe For Your Level Of Play (10)
Players that play really hard and run up and down the court a lot will need the best ankle support you can buy. The lower top type of shoes is for players that are not very heavy and can run fast.