In this episode we examine the physiology of ageing through the lens of Masters Athletics. We unpack the evidence on age-related changes in height, muscle mass, bone density and cardiovascular function, and explore how these influence performance in sprinting, distance running and field events. 

Source: Physiology and Performance of Masters Athletes

More importantly, we look at how structured training in strength, endurance and speed can mitigate decline and extend athletic capacity well beyond what is typically expected. Drawing on current research and real examples, this episode highlights how Masters athletes continue to set benchmarks that challenge traditional views of human performance across the lifespan. 

This episode explores a holistic long-term development plan for adolescent sprinters aged 13-20, emphasising a holistic approach encompassing technical, physical, and psychological progression.

Essential information for all coaches who work with 100m, 200m, 400m, sprinters and hurdlers. 

Source: Nutrition for Travel: From Jet Lag to Catering

For your performance athletes, domestic and international travel presents a regular challenge, particularly when it's associated with competition pressure or the need to support specialized training, such as altitude or heat adaptation. This episode delves into how strategic nutrition and meticulous planning can mitigate common travel woes and optimise performance for track-and-field athletes and other elite competitors.

Topics include:

• Jet Lag
• ⚠️Melatonin Supplementation - why it's not recommended
• Caffeine Intake
• Meal Timing and Composition
• Travel Fatigue
• Travel Hygiene
• Optimal Catering in New Environments

Why does feedback so often feel like a threat, not a gift?

In this episode, we unpack the discomfort of honest feedback—why it stings, why we resist it, and how to make it work for you as a coach. Drawing from real-world coaching challenges, we break down the three common 'triggers' that derail feedback:

• Truth: when the content feels off
• Relationship: when it’s coming from 'them'
• Identity: when it hits too close to who you think you are

You'll learn how emotional reactions and self-perception can distort even helpful critique, and how to move past that. We’ll also share a practical, proven technique for asking for specific feedback that drives real growth.

If you want faster learning, stronger relationships, and more confidence in your coaching, this one’s for you.

Download the Communication and Engagement Guide Here

Hey coaches, ever wonder how to make your track and field sessions truly inclusive and impactful for every athlete? Our latest episode dives into an incredible resource designed to help you do just that! We're talking about a comprehensive guide that provides essential communication and engagement strategies for assisting people living with disabilities.

Download the guide using the link above and listen to our AI hosts discuss the key takeaways to make your sessions more inclusive for all. Enjoy!

Read the Full Study (Wu 2025) Here

This episode investigates the benefits of an integrated training model for improving performance in 100m and 400m sprint events. 

The study highlights that traditional training often separates strength, speed, and endurance, whereas a combined approach may yield superior results. Through a 12-week intervention with thirty trained sprinters, the research demonstrates that an integrated training plan showed significant enhancements in sprint times, acceleration, and stride mechanics compared to a control group using traditional methods. 

In this episode, we dive into six essential articles recently published by Australian Athletics—each packed with actionable insights for accredited coaches across all event groups. From resisted sprint training to cueing strategies, this episode offers a toolkit of proven practices to enhance coaching effectiveness, athlete performance, and long-term development. 

Find the full articles at CoachAthletics.com.au

00:00 – 11:38
Best Practices for Resisted Sprint Training
Explore how to optimise sleds, hills, bands, and more to target acceleration and maximum velocity. Learn how to tailor load, distance, reps, and recovery for different phases of the season and why resisted and unresisted sprinting should complement—not compete with—each other.

11:39 – 12:48
Reflecting After a Major Competition
Use the “Good, Better, How” framework to reflect on your recent coaching at the Australian Athletics Championships. A practical tool to drive continuous improvement.

12:50 – 15:48
Planning for Youth Athletes
Understand the five foundational principles (Progressive Overload, Specificity, Variety, Planned Recovery, and Individualisation), athlete monitoring, and long-term development. Align your training plans with both the training age and biological maturity of young athletes.

15:50 – 17:58
What All Coaches Need to Know About Hamstrings
Find out why most hamstring injuries occur mid-air, not on contact, and how eccentric strength, pelvic control, and trunk stability are key to performance and injury prevention.

18:00 – 20:31
Lessons from the World’s Best Distance Runners
Discover why 80% of elite training is low intensity, how individualised periodisation trumps one-size-fits-all plans, and why managing load with precision is a competitive edge.

20:31 – 22:49
Attentional Focus: Your Secret Coaching Tool
Shift your cueing from internal to external focus to enhance learning and execution. This segment offers examples of metaphors, timing, and cue design to embed new skills more effectively.

22:49 – End
Reflection Question
What’s one principle from today’s episode that you could test in your very next training session?

Join us for a deep dive into the paper "An Integrative Definition of Coaching Effectiveness and Expertise" by Côté and Gilbert . Forget just focusing on finish times; this episode explores what truly makes a coach effective and an expert.

Source: An Integrative Definition of Coaching Effectiveness and Expertise

We unpack the authors' groundbreaking definition, revealing the three essential pillars of coaching success: coaches' knowledge, encompassing not just your understanding of drills and training programmes (professional knowledge), but also your ability to connect with athletes (interpersonal knowledge) and reflect on your own practice (intrapersonal knowledge).

Finally, discover how effective coaching goes beyond performance outcomes to shape athletes' competence, confidence, connection, and character – the four crucial 'C's that lead to holistic development both on and off the track.

This episode explores the impact of mental fatigue on athletes, particularly in track and field, and the crucial role coaches play in both mitigating fatigue and promoting recovery.

Source: 

Key Takeaways:

🔹 Mental fatigue affects performance: 96% of practitioners agree it has a major impact on training and competition.
🔹 Signs of mental fatigue: Decreased session quality, loss of focus, slower reaction times, hesitation under pressure.
🔹 Mental recovery is key: Athletes who prioritise it adapt better to training, regulate emotions more effectively, and improve performance.

Action Items for Coaches

Assess Mental Fatigue & Recovery

• Only 23.7% of practitioners assess recovery—start including subjective and objective measures!
• Use quick check-ins like energy-level surveys, mood tracking, or training log reflections.
• Leverage technology (e.g., heart rate variability monitoring) to track fatigue levels.

 Integrate Mental Resilience into Training

• Introduce mental load in drills: 
  • Add time constraints or decision-making tasks to technical sessions.
  • For sprinters: Vary reaction times in starts.
  • For distance runners: Simulate pace changes under distractions.
  • For jumpers and throwers: Add 'chaos' drills that ask athletes to make adjustments to their technique mid-action.
• Thi can also support athletes to meet mental demands in competition.

Offer Recovery Options

• Encourage self-selected recovery strategies: Mindfulness, guided imagery, restorative breaks.
• Explain the benefits of different techniques and allow athletes to choose what works best.

Foster Collaboration

• Communicate with athletes, sports psychologists, strength coaches, and nutritionists.
• Regularly check in on training loads, sleep patterns, and mental state.

Source: Successful Talent Development in Track and Field: Considering the Role of Environment (Authored by Henriksen, Stambulova, and Rossler).

What makes a track and field club a powerhouse for developing elite athletes? In this episode, we dive into a fascinating study on IFK Växjö, a Swedish club with a track record of producing top talent. Using a holistic ecological approach, the research uncovers key factors that contribute to its success—cohesive groups, a strong organisational culture, and a long-term focus on athlete development. We break down the essential preconditions, processes, and cultural values that create an environment where young athletes thrive