Published by Colm Bourke
Dedicated to giving coaches, athletes, and fans of Track and Field expert knowledge and insights from practitioners across the various event disciplines and domains of human performance.
Listen on Apple PodcastsIn this episode, we sit down with Ross Jeffs — jumps and combined events lead coach at Aspire Academy in Qatar, and former sprints and hurdles coach with experience across the UK, Netherlands, and now the Middle East. Ross brings a deeply curious and evidence-informed approach to coaching, shaped in part by his own experiences as an athlete, working directly with coaches like Jonas Dodoo, and much more. This conversation gets into the weeds on athlete profiling, monitoring, injury prevention, and the technical nuances of the triple jump. Timestamped Topics 0:00 – Introduction & Ross's coaching journey from Jersey to London to Rotterdam to Aspire Academy in Qatar 3:30 – Categorizing athletes: concentric, elastic, and metabolic types across sprinting and the jumps 7:14 – The metabolic athlete — backside mechanics, rhythm, and why front side cues can backfire for certain athletes 12:19 – Can athletes shift along the continuum? The risks of overwriting an athlete's natural movement solution 12:49 – Force plate monitoring: why relative peak power output from a shallow CMJ has become Ross's most sensitive tool for fatigue and performance prediction 16:09 – How to execute the shallow CMJ correctly and why it sits between a traditional CMJ and a reactive strength test 19:16 – Hamstring injury management in triple jumpers: why Ross overhauled his approach after two grade 3 injuries and what he does differently now 23:04 – Why Nordics and direct eccentric loading may be adding to the problem rather than solving it in-season 27:19 – Triple jump influences: Paul Weston, Keith Hurston, Jeremy Fisher, Randy Huntington, and lessons from Cuban and Eastern European methodology 31:03 – The Cuban jump system: 800 contacts in a single GPP session and what modern coaches can learn from it 37:40 – Structuring plyometric progressions from sand to grass to track across the training year 43:03 – When to individualize: moving from general bounding skills to athlete-specific phase work closer to competition 46:03 – Key differences between long jump and triple jump takeoff: why the triple jump is flat until the hop-to-step transition 47:45 – The role of the free leg and why displacing well at takeoff without a strong free leg recovery creates a different problem 49:41 – Pelvic posture on the runway and its influence on phase mechanics and lower back health 53:18 – Solving over-rotation at landing: why blocking is often misunderstood and can make things worse 59:54 – Managing fouling athletes: a sensory-based approach to steering, walking takeoff drills, and why it's a skill acquisition problem not a psychological one 1:07:47 – Where to find Ross: Coach Ross Jeffs on Instagram Support the show
Jack Green is a two-time Olympian, World and European relay medalist, European U-23 champion in the 400m hurdles, and now the lead coach for Saudi Arabia's long hurdles and sprint relay program. Jack's athletic career was shaped not only by his successes but also by his promise as an adolescent and the battles he faced thereafter. Now, channeling those difficult lessons combined with the knowledge he has gained from working with coaches like Lauren Seagrave, Jack is in an ideal position to not just develop elite athletes - but also people. Topics 0:00 – Introduction & Jack's current coaching role in Saudi Arabia 3:27 – A candid reflection on a stop-start career and the fall at London 2012 6:45 – Mental health struggles following the Olympics — depression, anxiety, and 18 months out of the sport 7:34 – Rebuilding with Lauren Seagrave and self-coaching through the final years of his career 10:37 – Why he retired at 28, still ranked top 10 in the world 16:03 – Jack's coaching pillars: human first, seeing the individual, biomechanics, hurdling all year, and athlete independence 23:02 – The coach-athlete relationship: moving from director to facilitator 26:57 – What good communication actually looks like day to day 38:05 – Why less can be more 43:03 – Creating psychological safety and a sense of home for athletes 46:48 – Meeting the athlete where they are: minimum standards, cultural awareness, and role modelling 57:52 – Playing the long game and reframing what success actually means 1:05:13 – Identity, fear, and how the mindset that drove early success can become a long-term limitation 1:09:47 – Start Line Thinking — Jack's self-published book, available now on Amazon Jack's Book: Start Line Thinking: Amazon.co.uk: Green OLY, Jack, Pindar, Joe: 9798258845047: Books Support the show
David Kerin is a former collegiate coach, USA Track and Field national team administrator, and performance consultant. David brings a refreshingly unconventional lens to some of the sport's most persistent challenges. His articles on '2D, 2.5, 3D Coaching' and 'Fixing the Right Problem' and most recently, developing a provisional patent for an innovative movement analysis system shows that he has never stopped asking the questions others overlook. Topics 0:00 – Introduction — David's background as a collegiate coach, USA Track & Field national team development administrator, and current consultant working across multiple sports 5:10 – Why Biomechanics? — What drew David deeper into the science of movement, why track and field's objectivity makes it the perfect laboratory, and the mentors who helped shape his thinking 8:00 – Fixing the Right Problem — Why the flaw you see is never the root cause, and how to work backward through a performance sequence to find the real breakdown point 13:00 – The High Jump Curve Problem — Why athletes drift instead of committing to the curve, the "lean is a byproduct" principle, and how poor curve mechanics have quietly reshaped the event 17:00 – 2D Thinking vs. 3D Reality — Why coaches and scientists analyzing three-dimensional movement through a two-dimensional lens creates critical blind spots, and David's concept of "2.5D" as a practical stepping stone 22:00 – The Third Dimension in Sprinting — Why foot orientation and lateral placement are being overlooked in sprint analysis, even at the elite level 26:10 – US Athlete Development — The structural tensions in NCAA track and field, the cost of prioritizing recruitment over development, and how USA Track & Field's Talent Protection Program tried to bridge the post-collegiate gap 38:25 – Whole, Part, and When to Intervene — When to isolate components vs. train the whole event, why stabilization matters more than early adaptation, and the danger of over-coaching innate movement patterns 47:00 – Start Point Geometry in High Jump — The counterintuitive truth about why a tighter start point along the bar axis makes curve mechanics worse, not better 51:27 – Dick Fosbury and a 50-Year Stagnation — Why Fosbury's 1968 technique still benchmarks elite collegiate high jumping today, and why high jumpers sustain career-ending injuries at a far greater rate than pole vaulters 57:00 – Body Type, Force, and Career Longevity — What Jonathan Edwards, Mutaz Barshim, and Sotomayor reveal about the relationship between mass, force application, and how long a body can sustain elite performance 1:03:12 – How to Reach David — David's open-source approach to mentorship and how coaches and athletes can get in touch Contact David: dkerin@kerinperformanceinsights.com Support the show
Angus Ross is the Strength and Conditioning and Power Physiology Lead with High Performance Sport New Zealand (HPSNZ), working with elite track & field athletes and multiple Olympic sports across lead coaching, s&c, and sport science. He is also a three-time Winter Olympian in bobsleigh and the full-time coach of New Zealand 60 m record holder Tiaan Whelpton. His PhD focused on sprint performance and tapering, complemented by many peer-reviewed publications on topics including eccentric strength training and acceleration biomechanics. In this episode, we dive into athlete profiling, training elastic vs muscular qualities, eccentric loading, and the art of individualising strength work for sprinters and jumpers. Topics / Timestamps: 0:00 Angus’ background (PhD, high performance sport, Olympic experience) 3:05 Athlete profiling: vertical jump, drop jumps, optimal cadence & fiber type links 5:50 Training strengths vs weaknesses — what actually moves the needle 10:30 Case study: developing extreme power in sprinters 16:00 Force expression vs elastic efficiency in acceleration 26:30 Integrating S&C within a technical coaching framework 29:00 Pairing speed & strength — when to combine or separate sessions 34:00 Eccentric training: benefits, risks, and long-latency adaptations 42:50 How to program eccentric work without compromising speed 49:00 “How much strength is enough?” for elite sprinters 57:00 Isometrics, sarcomeres in series & speed development 1:05:20 Communication, trust & the evolving role of the coach Angus's Research: https://www.researchgate.net/profile/Angus-Ross Support the show
Dr. Christopher Stanley (CMPC) is a sport and performance psychology professor at the University of Western States, former Lead Sport Psychologist for USA Track & Field across the Tokyo–Paris Olympic cycle, and the Atlanta Track Club Elite. In this episode, Chris illustrates how coaches can implement mental skills training in track & field without adding extra time—covering practical tools for confidence, focus, and performance under pressure. In addition, the relational aspect of coaching is discussed throughout the conversation; Chris provides practical tips on how to improve communication and trust in coach-athlete dynamics. He is also the author of Right from the Start: Mental Performance Skills for Youth and Adolescent Athletes. Topics / Timestamps: 0:00 Chris’ background + USATF/Olympic experience 3:55 Selling sport psych to coaches + creating buy-in 8:20 Event-specific mental skills (sprints vs jumps vs distance) 14:20 The coach effect: demeanor, prompts, and regulation 21:40 Why “focus” and “wake up” cues often fail 30:10 Mental performance at the Olympics & World Champs 39:30 Breathwork, pressure, and physiological regulation 46:10 Self-talk, imagery, and quick redirection strategies 51:10 Rapport, autonomy, and motivation frameworks 57:30 Chris’ book + practical resources for coaches Support the show
This episode brings together three coaches with documented success coaching the 400 meters and 4×400 m relay within the NCAA system. Ernie Clark, the Head Coach for sprints, hurdles, and jumps at Northern Arizona University, previously coached at San José State and Ashland University. He has guided athletes such as Trevor Bassitt, Myles Pringle, and Jeremiah Walker to 45-second performances, while also producing multiple school and conference record holders in the 400 m. Most recently, Clark led the NAU women’s 4×400 m relay to the NCAA Championships, where they ran a school and conference record of 3:31.28. Bob Thurnhoffer, the first-ever guest on the podcast, continues to expand an already accomplished résumé. Now an Assistant Coach at the University of Louisville, he coached Synclair Savage to the NCAA Outdoor Championship title in the women’s long jump this past season. During his two seasons at the University of New Mexico, Thurnhoffer coached Rivaldo Leacock and Jovahn Williamson to NCAA final appearances in the 400 m hurdles and 400 m, respectively, while also guiding Jevon O’Bryant and Brodie Young to multiple 45-second performances, culminating in his men’s 4×400 m relay reaching the NCAA final. Jason Wakenight, Assistant Coach at the University of Iowa and a previous guest (Episode 22), has built one of the strongest reputations in the NCAA for developing elite 400–800 m training groups. During his time at Iowa he has coached two 44-second performers (Jenoah McKiver and Mar'yea Harris), six athletes under 45 seconds (2020 Big Ten athlete of the year, Wayne Lawrence Jr), and four 4×400 m relay teams under 3:01. In 2025, Wakenight led the Iowa men’s and women’s 4×400 m relay teams to 4th- and 6th-place finishes at the NCAA Outdoor Championships. On the women’s side, Iowa broke both the indoor and outdoor school records last season, highlighted by a 3:26.90 outdoor performance in the 4×400 m relay. The Iowa men’s 4×400 m relay has reached the NCAA Outdoor final in five of the last eight championships and won seven of the last ten Big Ten outdoor titles. Topics: What truly defines elite 400 m training for men and women Speed vs. special endurance and how to allocate training emphasis Training the first 300 m versus the final 100 m of the race Race modeling, split targets, and velocity management Developing quarter-milers from different athlete profiles Building championship-ready 4×400 m relay teams Managing volume and intensity across long seasons Confidence, belief systems, and execution under fatigue Apologies for the audio/connection difficulties within this episode. Support the show
Craig Pickering – former Olympic sprinter, Winter Olympian in bobsleigh, sport scientist, and now Director of Performance Sustainability at Athletics Australia – joins the show to unpack what it takes to build a world-class sprint and relay system. He shares insights on athlete transitions, skill acquisition, and the systems driving Australia’s sprint resurgence. We explore his journey from elite athlete to high-performance leader, how Australia has built depth and buy-in across its relay program, and why “training in chaos” has become central to his coaching philosophy. Craig also speaks on data-driven decision making, performance support, and the innovation shaping the next era of Australian athletics. Topics: 0:02 – Craig’s journey from elite athlete to high-performance leader 5:25 – Injury setbacks, transitions, and entering the sport science world 9:27 – Moving to Australia & shaping Athletics Australia’s performance pathway 10:39 – Why Australian men’s sprinting is rising 13:51 – Building relay culture, buy-in, and structuring effective camps 24:10 – Relay coaching philosophy & the value of training under chaos 35:17 – Skill acquisition, decision-making & performance under pressure 40:50 – The evolving role of the modern coach and performance support 51:28 – Pathways Transition Program & developing future athletes 52:52 – Research, innovation & the next frontier for Australian athletics Support the show
Marco Airale has been one of the fastest-rising elite sprint coaches of the past five years — and one of the youngest — guiding athletes like Reece Prescod, Andre De Grasse, Daryll Neita, Amy Hunt and others to fast times and global medals. With a background in physiotherapy and osteopathy, Marco blends therapy and coaching to maximise performance and keep athletes healthy. In this conversation, we discuss: Balancing step length and step frequency for each athlete Using intensive tempo to build fitness and resilience Managing training load and recovery across the season The role of warm-ups in preparing sprinters for peak performance Coaching sprinters, hurdlers, and relay athletes at the elite level Building and leading an international training group in Italy Preparing athletes for multiple rounds at major championships Follow Marco on Instagram: coach_air_ Support the show
From being a 6 meter pole vaulter back in 2005 to coaching the 2024 Olympic gold medallist Nina Kennedy and 2023 World Championships bronze medallist Kurtis Marschall, Paul Burgess has transitioned from elite athlete to coach with huge success, particularly over the past 5 years. That journey, however, hasn’t been totally straightforward. In this episode, you’ll hear real humility from someone who has clearly stayed curious and driven to help his athletes perform at their best. We spoke the technical and physical training behind pole vault, specifically as it relates to Kurtis and Nina --- including the key changes that helped them take their performance to the next level. Paul outlined his strong belief in a 'less is more' and 'being specific' approach to training. Additionally, he expressed the importance of being adaptable in competition and how he fosters this mentality when it comes to pole selection, run up distances and more. If you’d like to get in touch with Paul regarding his coaching services --- such as mentoring, video analyses, programming, and more --- you can find him on Instagram @polevaulthub Support the show
Eamonn Flanagan is the Head of S&C at the Sport Ireland Institute. In this episode, Eamonn shares deep insights from a career that spans elite Olympic (including track & field), Paralympic, and professional rugby environments. He is very well known for his work on jump or plyometric training with peer-reviewed research, online courses and much more on this form of training. We unpack a range of topics including: -Eamonn's career journey and some key perspective shifts along the way -Varying physical preparation based on sporting demands -Coaching and progressing plyometric training -Technique and adaptations during intense plyometrics like drop jumps and horizontal bounding -Key considerations when using Post-Activation Potentiation (PAP) Eamonn also discusses collaboration with sport coaches, the importance of shared language, and how to align physical training with sport-specific goals. Whether you’re an track and field coach, S&C, or an athlete, this conversation is a masterclass in practical wisdom and nuanced coaching from someone with a large amount practical and academic experience. Find Eammon: -X: https://x.com/EamonnFlanagan -Research: https://www.researchgate.net/profile/Eamon... Support the show
Joseph Coyne, PhD is the Director of High Performance & Sports Development, Lindisfarne Anglican Grammar and Strength & Conditioning Coach, Elite Sport Program & Swimming, Bond University Joseph's experience in Track & Field extends far and wide; we dug into his time working with the Chinese athletics federation including his work supporting Olympic-level sprinters and jumpers alongside world-renowned coach Randy Huntington. Joseph shares practical insights on plyometric training, athlete profiling, special strength training, contrast methods, as well as how he adapts his approach across youth, developing, and elite athletes. Joseph conducted his PhD research on training load at Edith Cowen University in Perth and has also written widely on topics such as plyometrics, strength and power development, and performance testing – with work published on SimpliFaster, Sportsmith, and various peer-reviewed journals. There are very few in the sports performance field with the degree of applied and academic experience as Joseph has, so I hope you enjoy this one! 🔗 Explore more of Joseph’s work: ResearchGate profile: https://www.researchgate.net/profile/Joseph-Coyne Articles on SimpliFaster: https://simplifaster.com/articles/author/josephcoyne/ Articles on Sportsmith: https://www.sportsmith.co/contributors/joseph-coyne/ Support the show
Dr. Chris Shambrook, is a renowned expert in performance psychology with over five Olympic cycles of experience. In this episode, Chris shares his journey from earning a PhD in sports psychology to working extensively with British Rowing, Olympic athletes, and high-performance teams across various sports and business settings. We explore the evolving role of sports psychology in elite environments, discussing how athletes and coaches can integrate psychological skills into daily training rather than treating them as separate sessions. Chris explains the challenge vs. threat mindset, the importance of psychological adaptability, and how mental preparation can influence an athlete’s ability to perform under pressure. Additionally, we dive into the nuances of confidence-building, the balance between outcome-driven and process-focused athletes, and the critical role of self-awareness in long-term success. Chris also shares practical strategies for managing expectations, developing resilience, and maintaining performance consistency across different competition scenarios. Chris is now focused on applying his expertise in the corporate world through PlanetK2, where he helps individuals and teams develop high-performance mindsets in business environments. You can learn more about his work at PlanetK2.com or access free high-performance resources at The Performance Room. Tune in for an in-depth discussion on the psychological factors that shape elite athletic performance and how these principles can be applied both in sport and beyond. Support the show
Athletics New Zealand track and field coach, James Sandilands is mainly known as the coach to the current World Indoor and Olympic champion in the jump, Hamish Kerr, but James's current crop of high level athletes spans far and wide from multi-eventers, sprinters, and horizontal jumpers. He is a former high jumper and hurdler himself with several years of experience as both a performance technique analyst and a strength and conditioning coach for High Performance Sport New Zealand. In this episode: -James' transition from athlete to coach and the pivotal mentors who shaped his path. -The nuances of coaching at the elite level, balancing technical precision with the art of communication. -Insights into performance analysis, biomechanics, and their critical roles in enhancing athletic performance. -The complexities of high jump training, from approach strategies to managing the psychological aspects of competition. -The collaborative dynamics within a high-performance team and the continuous learning curve of coaching. Support the show
In this episode, I chatted with Werner Prinsloo, the coach behind South African sprinting sensation Akani Simbine who in his third consecutive Olympic 100m final, at the age of 30, ran a national record of 9.82 seconds to finish fourth place. Werner shares his unique journey into coaching, from a corporate career to becoming a full-time coach for one of the world’s most consistent sub-10-second sprinters and his group of aspiring elite sprinters in Johannesburg. Key topics include: -How Werner transitioned from coaching recreational athletes to working with elite sprinters. -Akani Simbine’s journey from raw talent to global track star, including the pivotal moments and training adjustments that fueled his success. -The critical role of a strong support team in sustaining elite performance, including strength coaches, physiotherapists, and agents. -Werner technical approach to sprinting, including block setup, acceleration mechanics, and the importance of repetition in skill-building. -The value of consistent mentorship, trust-building, and adaptability in coaching. -Socio-economic challenges faced by many South African athletes and the creative solutions he employs to support and nurture their potential. Follow Werner and his group on Instagram @Werner_Prinsloo and @ontrack_sprint Support the show
Josef Karas is a former Czech International Decathlete and a graduate of Kansas State where he worked under legendary coach Cliff Rovelto. Since transitioning into coaching, Josef has coached long jumper Radek Juska to 8.31m (NR), gold at the World University Games, Silver at the European Indoor championships and most recently, the Olympic final in Paris. Josef is a well known multi's coach working with 8,000+ point decathletes like Adam Helcelet and current world u-20 champion Tomas Järvinen. In this episode, he his general preparation phase (GPP), prescribing training for 'workhorses', and adapting technique to the individual athlete. Josef reflected on the lead up to the Olympics with Radek and how they overcame a very challenging early season that concluded with a spot in the Olympic final. Follow Josef on Instagram Episode Sponsor: YMR Track Club - use promo code 'Track20' for 20% off Support the show
Glenn Smith is a former Canadian national champion and world championship semi-finalist in the 200m sprint. He holds a Master’s Degree in Exercise Science from the University of Texas at Austin and has nearly 20 years of coaching experience. His expertise spans developing All-American collegiate athletes and international-level competitors in the jumps, throws, multi-events, and sprints. A central theme of this episode was Glenn Smith's coaching philosophy, which emphasizes the importance of building strong relationships with athletes, mastering key technical principles, engaging in personal reflection, and structuring training effectively. Additionally, he shared insights into how his jumpers achieved significant performance breakthroughs by adopting new technical solutions to address specific challenges. Glenn discussed the importance of structuring training to enable the athlete to learn technique - this includes the placement of sessions in a micro cycle and the variations utilised. I am lucky to have had Glenn coach me as an athlete and mentor me now as a coach. If you'd like to get in touch with Glenn and avail of his private (in-person and remote) coaching services you can contact via Instagram (here). Episode Sponsor: YMR Track Club - use promo code 'Track20' for 20% off Support the show
Being the Chief Physiotherapist to UK Athletics/British Athletics at the London Olympic Games (2012) is just one of many major roles that Gordon Bosworth has undertook during his professional career. He has played a key role in several national physiotherapy teams in winter and summer Olympic enabling Bobsledders like Kaillie Humphries to win Olympic gold. Gordon who owns his own practice 'The Bosworth Clinic' in Oxfordshire, England extrapolated many key theoretical insights, assessment techniques, and treatment strategies. Follow Gordon: -https://www.thebosworthclinic.co.uk/ -https://www.instagram.com/thebosworthclinic Support the show
Dan Pfaff is widely regarded as one of the most influential track and field coaches of all-time with over 50 years of experience. His thought provoking insights on sports performance concepts always come with a lot of dept and in this episode, He spoke about the rationale for having a holistic knowledge base and how coaches can develop that. From there, we dove into debriefing throughout the season so that coaches can make the athlete aware of the overall objectives to facilitate 'smoother' sailing throughout the year. The horizontal jumps is an area where Dan has had a lot of success coaching athletes like Greg Rutherford, Fabrice Lapierre, and Kareem Streete-Thompson to name a few. He described how he navigates complex issues like approach accuracy and take off mechanics. The final big theme of the discussion was the necessity for mental resilience so that athletes can perform under pressure. Thanks to Dan for coming and sharing his lifetime worth of wisdom Support the show
Coaches Jeremy Lyons, Gerard O'Donnell, and Aideen Synott have created a high performing environment for sprinters in Ireland to thrive both collegiately and post-collegiately. Through years of hard work and collaboration, they've enabled the likes of Sophie Becker, Cillian Greene, and Jack Raftery to become Olympians, European medalists, and household names in Irish Athletics. In this episode, Jeremy and Gerard began by discussing how the club came to be and the characteristics they look for in prospective athletes before diving deep into the details of their annual training plan and how they manage volume, intensity, and density throughout the year, but perhaps what is most impressive and noteworthy, is how they adapt when met with constraints and opportunities in season. If you like learning from passionate coaches who think outside the box to get the most out of their athletes, look no further than this conversation -- thank you Jeremy and Gerard. Instagram: Dublin_Sprint Gerard's website: https://www.godspeed.ie/ Support the show
CEO of Altis and world class sprints coach Stu McMillan came back on the podcast to talk about the importance of pursuing what is interesting to you as an individual, the core features of high level sprinting, trialing new methods with your athletes in an informed way, and much more. I hope you enjoy. Give Stu and Altis a follow if you haven't already. -Instagram: FingerMash and Altis -Altis Website: https://altis.world/ Support the show
Keep the useful structure, then change the audience, point of view, and voice until the idea is unmistakably yours.
Open a creative brief