Category Archives: Interviews

2018 USATF Championships Day 4: Some words, some videos, some slight regrets

I’ve seen a hundreds of throws competitions in my time, both live and on video. I’ve traveled all over the United States and Europe to see the best throwers,  I’ve watched the replay of the 2009 World Championships men’s discus so many times that my wife can perform a spot-on imitation of the BBC announcers describing Robert Harting’s victory celebration.

“He’s shredded his vest, exposing his massive torso!”

You kind of have to hear her do it.

My point, though, is that I’ve accumulated a lot of knowledge about the throws, and that came in handy on the final day of the USATF Championships when I was forced to decide between watching the men’s discus or women’s shot on a beautiful afternoon in Des Moines.

The shot was scheduled to begin inside the stadium at 2:10, the disc outside the stadium at 2:20, so there was no way to watch both simultaneously.

I chose the women’s shot. 

The way I figured it, Mason Finley would for sure win the men’s disc. He’s got confidence.  He’s got experience. He’s got a World Championship medal. Plus, he’s a giant and remarkably agile man, so no contest there.

The outcome of the shot, though, appeared less certain. The mercurial, eminently watchable Raven Saunders was a definite contender.

Every time she enters the ring it seems as if she might either smash a 20-meter throw or misfire completely and smash some inanimate objects. Either way, smashing appeared likely.

Going head-to-head with Raven was NCAA champ and record-holder Maggie Ewen.

Do you remember the first Shrek movie where Princess Fiona possessed secret  butt-kicking abilities that belied her appearance?  Maggie is the same way.  She looks like a pole vaulter but somehow throws things really far.  

Plus, guess whose NCAA shot record she broke this year? I’ll give you a clue. Her first name begins with the letter “R” as in “Revenge.”

Add Michelle Carter, the defending Olympic champion, to the mix…

and we had what promised to be a compelling shot put battle.

So, there I was at 2:00, perched in an upper row of Drake Stadium gazing down on women’s shot warm-ups.

My friend Roger Einbecker had chosen to view the men’s disc, so he headed over there after promising to keep me posted via text messages. 

Raven and Maggie each had one pretty far-looking throw during warm-ups, and it seemed like it would be a two-person battle as Michelle struggled to find her timing.

Then the competition began and a funny thing happened. Jessica Ramsey…

throwing unattached and cloaked in anonymity, stepped up for her first throw and banged out a 19.23m.

I couldn’t believe it.

Two of the guys I was with didn’t even see see the throw because, well, they weren’t paying attention. And frankly, who was? If you were sitting at home thinking, “I’ll bet Ramsey might win this thing,” please let me know and I’ll invest in your psychic hotline startup.

Raven, looking fast through the ring, opened at 18.74m. Maggie went 17.94m, so both would have the full six throws to try to catch Ramsey, who came back to Earth with a 17.65m in round two, while Raven began what would become a string of three straight fouls. Maggie put herself on the podium with a round two 19.09m, then gave us spectators a jolt in round three with a foot-foul that landed at the 20-meter line.

Michelle managed a best of only 17.87m in the prelims, but at the break for the reordering, I still felt good about my decision to stick with the shot.

It was fun seeing Ramsey break out, and it still seemed quite possible that either Raven or Maggie would bust one near 20-meters.

Just then, I got the first text from Einbecker.

“Mattis 65.45m.”

That was in reference to the first-round throw of Sam Mattis.

“Okay,” I thought. “That’s fine. Sam will give Mason a push and the folks over at the discus will see a decent competition.” I did not begrudge them that.

Back at the shot, the finalists had been determined and the ring opened for some additional warm-ups. Maggie and Raven each took a handful, tinkering, fine-tuning, like safe crackers trying to get all the notches to line up.

With round four about to begin, another text popped up on my phone… “Finley 65.27m”…followed shortly thereafter by another… “Mattis 66.32m.”

It sounded like an interesting duel was playing out over there, but I was still comfortable with my choice to view the shot.

Then my phone buzzed again.

“Jagers 66.92m.”

Now it was clear that something very strange was going on at the discus ring. After three rounds, three different throwers (Sam, Mason, and Reggie) had surpassed 65 meters. And we were not in California.

Or Hawaii.

I’m not gonna lie, I was a little rattled by these texts. My friend Sean Denard, the fine throws coach at Grand Valley State, came and stood by me to watch the shot final and we gazed in bewilderment from our perch in the stadium out towards the long throws area. What was the wind doing? We couldn’t tell. It seemed like the strings of pennant flags marking the discus boundaries were blowing in different directions at once.

We eyed each other uneasily.

When the shot resumed, Michelle put 17.26m, Raven fouled, Maggie hit 18.58m, and Ramsey fouled.

In round five, Michelle went 17.65m, Raven 18.13m, and Maggie finally popped one. Between throws she had stepped to the side and snapped off some imitations, and the seamlessness she demonstrated there finally carried over to the ring.

It wasn’t 20 meters, but her 19.29m toss was good enough to take the lead.

In the final round, both Michelle and Janeah Stewart broke 18 meters. (Fun fact: four of the top seven finishers in the women’s shot –Janeah, Ramsey, Raven, and Jeneva Stevens–all train with John Smith at Ole Miss.)

Raven closed with a foul, as did Ramsey, and Maggie had a national shot title to add to her already jam-packed trophy case.

The discus, however, was not yet finished. My phone buzzed again… “Finley 65.77m”…and again… ”Mattis 66.00m”.

Denard bolted over there to catch the end of it, but I wanted to get interviews with some of the putters, so I headed downstairs to the mixed zone, still content that I’d made the correct decision.

It was fun seeing Ramsey hit what may turn out to be a career-changing throw. It was fun seeing Raven blast through the ring even if she didn’t quite catch one. It was fun seeing the defending Olympic champion compete. It was fun seeing Maggie display what may be the smoothest rotational technique that I’ve ever seen.

But, as I stepped into the chaos of the mixed zone, there went my phone again.

“Finley 67.06m.”

“Nice,” I thought, “Mason gets the win.”

Ah, but the madness continued.

“Jagers 68.61m.”

Reggie’s throw was a facility record, the best toss ever by a left-hander, and…I missed it.

Had I the time, I may well have punched myself in the face. Fortunately,  the putters chose that moment to start filing into the room.

I’ve interviewed Michelle Carter before, and she has always been super nice. This time was no different as she spoke about the reason she is in less-than-top form, her optimism regarding next season,  and her upcoming marriage. You can view that interview here:

https://www.youtube.com/watch?v=G6Jfww4ryA4

This was the first time I’ve spoken with Jessica Ramsey, but not, I suspect, the last. Here are her thoughts on a breakthrough performance:

http://www.youtube.com/watch?v=q4zNAWBFDCo

This was my second interview of the weekend with Maggie, and my ipad mini locked up during both due to a lack of storage. So, good job me. She is as articulate as she is talented, though, so I think you’ll enjoy the portion of the interview that I was able to record.

http://www.youtube.com/watch?v=kRSf1AY-6EY

The discus throwers came through the room next,  and I grabbed Mason. I’d last spoken to him when he was a college senior, and a lot has happened in the intervening years. Here are his thoughts on a hellacious discus competition and his recent ascent to the top ranks of the event:

http://www.youtube.com/watch?v=OgwOP8OxvLo

Getting an interview with Reggie was not so simple. I missed him in the mixed zone, so I caught up with him out on the infield. He was happy to talk, but that’s when I realized my mini (not a euphemism)  had locked up. Long story short, I ended up using Reggie’s phone to tape an interview with him.

Throughout the weekend, my traveling companions had taken turns helping me overcome my ineptness with technology, so I began referring to them as my “tech team.” I am proud to report that the 2018 USATF champion, the man with the farthest left-handed discus throw in history, is now a member of that team.

Reggie, thanks for your patience and welcome aboard.

You can watch that interview here:

http://www.youtube.com/watch?v=iWPOK4MeZa8

 

Interviews from Day 3 of the 2018 USATF Championships

Day three of the USATF Championships featured three throwing events…running concurrently.

Men’s javelin began at 2:10, women’s hammer at 2:20, and men’s shot at 2:45.

The setup at Drake allows for a great simultaneous view of the hammer and javelin, but the men’s shot was inside the stadium and out of view from the long throws area.

So what was a fella to do?

I planted myself in a great spot overlooking the javelin runway and the hammer cage, and kept nervously looking at my phone for shot updates.

When Ryan Crouser, Joe Kovacs, and Darrell Hill are throwing the shot, the  possibilities are…well….distracting if you are trying to concentrate on what promised to be (and turned out to be) an epic women’s hammer competition while also trying to puzzle out who would rise to the top in a javelin field lacking a clear favorite.

A jarring note occurred during hammer warm-ups when Amanda Bingson bounced a throw off the cage and appeared to try to catch the implement as it ricocheted back at her. The ball ended up smacking her on the toe and knocking her out of the competition.

Those who remained (American record holder Deanna Price, previous American record holder Gwen Berry, outstanding collegiates Janeah Stewart and Brooke Andersen among them) struggled to find their rhythm over the first three rounds in spite of superb weather courtesy of Mother Nature and  superb running commentary provided by javelin champ Kara Winger.

This was not my first rodeo, so I knew that great throwers sometimes take a few rounds to find their mojo.  In 2014, I left after round four of the women’s discus at the European Championships. Sandra Perkovic was safely in the lead with a 69-meter throw and I was worried about missing a train.

Imagine my chagrin when I checked my phone on the bus ride to the train station and saw that Sandra had just broken the 70-meter barrier for the first time.

I knew something like that might happen in the finals of the women’s hammer, but…Crouser….Kovacs…Hill?

You can guess the rest of the story. I was in the stadium watching a really odd men’s shot competition when I got the text from my friend Roger Einbecker who stayed back to watch the women’s hammer final that Deanna had thrown 78.12m to set a new American record.

Here  is Deanna sharing some thoughts afterwards:

http://www.youtube.com/watch?v=QuhNwR5VxPY

I also had a really nice talk with Gwen Berry, who was not at all discouraged by what had to be a disappointing day (she finished second with 72.99m, well below her PR). Gwen has recently made an adjustment to her technique and is very confident that she’s ready for some more big throws this summer. Here is my chat with Gwen:

http://www.youtube.com/watch?v=LS_dmJy-UkY

It was chaotic in the interview room with several events ending within minutes of each other, but I made sure to grab Joe Kovacs, one because he’s a great guy and fun to talk with, and two because he seems to have struggled to find his best form this year and I wanted to find out what was up with that.  I think you’ll find his comments insightful.

http://www.youtube.com/watch?v=wI93Vf_MZhA

I’ve known Curtis Jensen for several years. He was a teammate of one of my former throwers (I’m a high school coach) at Illinois State University, and it was obvious way back then that he was a very gifted young man. It’s tough to break into the top three in the shot in this country, even tougher when trying to figure out how to squeeze training into a schedule that already includes one full time and one part time job. But Curt has endured and plugged away over the years. He’s absorbed some blows, but like Rocky Balboa he just keeps answering the bell and his 20.87m effort in round six yesterday put him on the podium for the first time at a national meet. Curt is always a great interview. See for yourself:

http://www.youtube.com/watch?v=V8swvFi2w3o

Darrell Hill, the 2018 USATF shot put champion, is a mountain of a man and not easy to miss in an interview room, but I still managed to do it. Like I said, it was pretty crazy in there.

Anyway, congrats to Darrell and I hope to catch up with him soon.

I did not miss defending Olympic Champion Ryan Crouser.

The press release  put out prior to Saturday’s events strongly implied that when Ryan entered the ring the crowd should get ready to maybe see a world record. It referred to a recent foul measured at 75’5 1/2″.

I’m not gonna lie, in the days leading up to this meet I was thinking the same thing. That’s why I was unable to stick it out at the women’s hammer.  How many years of therapy would I have had to undergo had Ryan dropped a big one and I missed it?

But he really, really struggled on this day, finishing second with a 20.99m mark on his only measured throw.

I give Ryan a lot of credit for talking to me and a couple of other writers in that media room afterwards. He was very discouraged by his performance, and I think probably embarrassed after failing to live up to the standard he set where 22-meters has become a pedestrian distance for him.

I did not film Ryan’s comments, because it felt like it would have been rude to stick a camera in his face when he was hurting like that.

But he answered all my questions. No, he’s not injured. His hand is a bit sore, but not unusually so. He’s just in a rut that he fell into a couple of weeks ago when he lost the feel of his technique, and the experience has him feeling a little lost. He compared the adjustments he’s made to his technique to plugging holes in a leaky dam. You get one hole plugged and a leak pops up somewhere else.

He is going to try to take a week off before heading to Europe for some Diamond League meets.

It  is not  uncommon in this sport to have moments where you inexplicably lose your feel and can’t find a way to get it back, and that can be a frustrating and sometimes frightening experience. Hopefully, young throwers can find comfort in the knowledge that even the very best, the Olympic record holder, the man with more 22-meter throws than anyone in history, can go through the same thing.

Thanks again, Ryan, for talking when I know all you wanted to do was get the heck out of there.

Women’s shot and men’s disc today, once again run concurrently. I’ll do my best to manage the chaos and get some interesting interviews.

 

2018 USATF Championships Day Two Interviews

Does this man look like he has “quiet ballet feet”?

One of the more delightful aspects of watching the men’s hammer competition at the 2018 USATF Championships was listening to the commentary provided by eight-time national javelin champion Kara Winger, which included the above observation about the man in that photo–newly crowned USA hammer champion Rudy Winkler.

Rudy came out on top in a really tight competition in which the top four throwers all surpassed 73 meters. Afterwards, I spoke to Rudy about the ebb and flow of his career so far and about his plans for the future. That interview is here:

http://www.youtube.com/watch?v=CFzKy1tQ48A

Second and third place went to Alex Young and Sean Donnelly, who were kind enough to answer a bunch of questions about the competition and their careers in general. Sean, I promise not to mention your hitting a car during the competition. Oh, crap!

Here is that interview:

http://www.youtube.com/watch?v=8jc-Yk1l_lQ

 

USATF Championships Day 1 Interviews

On a rainy evening in Des Moines, the always ebullient Kara Winger nabbed her eighth national title in the javelin with a sixth round toss of 62.88m.

Here she is in a post-competition interview:

http://www.youtube.com/watch?v=FZLUubj7OL0

 

Earlier that day, Stanford’s Valarie Allman won her first national title with a toss of 63.55m–an impressive throw in humid, basically wind-free conditions.

Go here to listen to a very happy Val share her thoughts on becoming USA champion:

https://www.youtube.com/watch?v=EltGzk5arxQ

Finishing second to Val was Maggie Ewen, arguably the greatest NCAA thrower of all time. Maggie’s best throw of 61.13m came in round five.

Here are some comments by Maggie after the competition. Sorry about the abrupt finish to this interview. Technical difficulties!

http://www.youtube.com/watch?v=qgBDGMtmYTo

 

 

Arizona State coach Brian Blutreich on the sensational career of Maggie Ewen

If you have an hour to kill some day, try reading through the list of Maggie Ewen’s accomplishments on the Arizona State Track and Field web page. Four national titles spread over three events. An NCAA record in the hammer (74.53m). An NCAA record in the shot (19.46m). Eleven all-American finishes. One could make a heck of a case that she is the best all-around thrower in NCAA history.

But Maggie’s career has not been free of heartbreak. As a junior, she broke the collegiate record in the hammer  and won that event at the 2017 NCAA meet. This spring, she extended her record and looked to be a strong favorite to retain her title, but she fouled all three attempts in that event at this year’s regional, and lost the chance to defend in Eugene.

Two weeks later, she arrived at NCAA’s devastated but determined to make her final collegiate competition a memorable one. She left as newly crowned NCAA champion in the shot and disc.

Maggie’s coach for the past two years at ASU, Brian Blutreich, has also had a remarkable career, mentoring numerous Olympians and NCAA champions.

Recently, Brian was kind enough to answer a few questions about Maggie, her remarkable talent, her recent triumphs and tribulations, and her future as a professional.

Winning NCAA titles in three events is pretty unusual. What is it about Maggie that has allowed her to achieve that?

Obviously, she has a ton of God-given talent. She’s got the patience to learn three events, to be able to figure out three events. She’s still not great at any of the three at this point, but she can do things that other people just can’t do. That’s the bottom line.

This is only the second year we’ve been together, so we’re far from where we want to be, or where we are going to be. There is s lot more left in her, for sure.

I feel like I’m behind because usually the way I try to run my program it’s year three when you really start to get it. And this being year two and her doing three events, it feels like we’re behind in terms of correct repetitions. You need a certain amount of correct repetitions to change muscle patterns. Then, once you change them you have to develop them. So, it’s a longer process that people might think.

How did you divide the events in a typical training week?

We tried to do a regular practice with each event twice a week, then a short practice with each event once per week. And when I say short, I mean maybe fifteen minutes. So, if she did a shot workout she’d finish with fifteen minutes of hammer. If she did a hammer workout, we’d do fifteen minutes of discus. Just to be able to touch each implement as many times as we could without burning her out.

She couldn’t do a full session of shot, a full session of hammer, then a full session in the weight room–she would break. So, we’d hit one event pretty good, and just kind of drill another event for fifteen or twenty minutes, then move on to the next day.

It has worked pretty well so far, but we’ve really had to be careful with how she feels. The biggest thing is communication in terms of how her body is. She knows her body pretty well, so she can tell the difference between “sore” and “hurt” and “tired,” compared to “in the hole.”

And if you get “in the whole,” you have to stop everything for two weeks. Once your neural system is trashed, then you can’t do anything. So we have lived on that fine line between how much is enough and how much is too much. To do all three is very difficult.

Is Maggie’s super power that she can get really good at an event in less time than most athletes?

Well, obviously she worked with Dave Dumble for three years, so she was at a certain level when I took over. She works really hard at trying to figure stuff out. She’ll do a lot of dry drills to work on stuff, and she’s a classic top athlete in that once she leaves the track, it doesn’t stop for her. She’s always thinking about training and technique, always watching videos. Doing drills in the kitchen or the garage. She’s been a very good student of the sport.

She’s all in, and that has made it really nice for me, because I know she’s constantly trying to figure stuff out.

At the end of an amazing outdoor season, you guys had that…

One glitch.

Yes, that one glitch. And anyone who has been around the sport knows that what happened to Maggie in the hammer at regionals is the type of thing that happens to everyone, even the very best throwers. But, how did you deal with the aftermath of it?

It was very, very difficult. After things calmed down that day and we went to dinner, I said to her, “You’re going to have to put this behind you mentally, or it’s going to affect you big time.”

You know, when you’re young and passionate, it’s just hard. You’re defending NCAA champion, you’re NCAA record holder, and you’re not going to the meet in the event you won last year.It was difficult. She wasn’t sleeping very well, so there were times I had to push back training and tell her, “Just go home and sleep, if you can.” Obviously, it was very hard for her.

But I also told her, “Hey, true champions become champions because they deal with adversity.” I kept preaching to her that this wasn’t the first time she’d had to struggle, and it won’t be the last.

That first week after regionals was rough. Then, coming into the NCAA finals week, it started to get a little bit better. Fortunately, the hammer was the first event, and after it was over she said, “I think I’m doing better now.”

She’s done incredibly well the last two years, being in the spotlight and winning. People came to think that it was easy for her and started to think that she should win all the time. I think towards the end it started getting to her a little bit.

We only had about two weeks off last year because she made the World Championships team in the hammer, so now we’re at the end of a two-year period with basically just a couple of weeks off, and I think it was starting to get to her a little bit. “The  triple has never been done” and all that. When regionals happened, it just kind of popped a big bubble and all the air went straight out.

But then in Eugene, she rallied and won the shot.

Yes, and we had a pretty good discus practice the next day. The discus is the event she loves the most, and I said, “Just have some fun with it.”

Then when she saw the weather forecast, she said, “I can’t wait! I hope it rains a lot!”

That’s a funny thing for a discus thrower to wish for.

Yes, but the rain kind of brings the field back to you. Remember, she was going against Shadae Lawrence (the defending champion) and Valarie Allman (a World Championship team member) so the more it rained, the better she thought her chances were to do well. 

And that’s the attitude you have to have at the next level. It’s forty-eight degrees and  raining with a stiff tail wind. At home it’s dry and a hundred degrees. We don’t train in the rain. We don’t train in cold. She’s from Minnesota, so she understands cold, but it’s her fifth year away from Minnesota. But she embraced it and never stopped competing. I tell my kids the meet is never over until it’s over and she got in on her last throw and just let it rip. That was a huge deal for her because she had never won a discus title, and against that field…I could just tell by the look on her face that that meant more than the hammer and the shot.

Did winning the discus wipe away all the hurt from not getting to defend her hammer title?

It definitely didn’t hurt. I told her, “Hey, you’ve got the career triple. It may not have been all in one year, but you’ve done something that no one else has ever done. Be proud of that and we’ll move forward.”

I think at some point she’ll be able to look back on it and enjoy it.

But now we’ve got USA’s and we are going to take a little different direction.

What do you mean by “a little different direction”?

She will not throw the hammer at USA’s.

What’s your reasoning behind that?

We haven’t touched the hammer much since the regional. At USA’s, it’s the day before the shot. She really loves the disc and she wants to throw it one more time before she’s done with it because she knows she’s not going to throw it next year. I just want her to be able to enjoy the meet and not get stressed out about the hammer.

If it was a World Championship or Olympic year, that would be a different story. But there is literally nothing on the line, so let’s just enjoy it and finish up the season.

After that, she’ll probably go to Europe and do one or two meets with the shot just to get her feet wet and learn how to travel. Different food and beds and training places. At the end of July, she’ll shut it down and start her new life.

I’m glad you brought that up. That’s kind of the million dollar question regarding Maggie. Moving forward, will she continue to throw the hammer and the shot?

Next year, she will for sure. Then we will reevaluate and see where she’s at and figure out the Olympic year. I think she can make the team in both, but that’s two years away and you never know about injuries, and this and that, and who’s throwing really far, so we’ll see. Right now, we’re still trying to figure out how to train to make the World team, especially with the World’s being so late, in October. That makes things harder. The US season is so early, and you don’t want to spend your whole season overseas either. So, it’s tricky figuring out when to start training and how to train. So after next weekend, we will figure out a plan and see if we can get her to the next level.

So, she’ll continue to train with you in Tempe?

For the next two years, yes. Then after the Olympic year, she’ll have to decide if she wants to continue to throw. But right now we have a two-year commitment to each other and we’ll see where her passion lies after that.

It will be really interesting to see how you two put together a competition schedule with Maggie throwing hammer and shot.

Exactly. There’s not a lot of hammer meets overseas that are part of the regular circuit. It can be hard to find a place to train it. Shot’s a lot easier. More meets have it. There are more places to train. But that’s the fun of it,. Trying to figure it out and see what happens.

I know she can be a 20-meter shot putter if she does things right, and a high 70’s hammer thrower if she does things right. So, we’ll see. It will be a fun challenge. For me, as a college coach, she’s already achieved everything I could ever dream for her, so I’m just trying to have some fun with this as well and see where it goes.

 

 

Georgia Throws Coach Don Babbitt on Denzel Comenentia and the Art of Coaching

One of the great moments of the 2018 NCAA Championships came early when Georgia’s Denzel Comenentia won the men’s hammer and shot put titles…on…the…same…day. His heroics gave Georgia the impetus they needed to take home the team title.

In order to get some insight into how Denzel pulled off this remarkable double, I spoke with his coach, Don Babbitt.

Followers of the sport know that Don has long maintained a powerhouse throws program at Georgia in addition to guiding all-time greats Reese Hoffa and Adam Nelson to the top of the professional ranks.

After reading this slightly edited version of our conversation, I think you’ll understand why Don has been so successful and why Reese and Adam trusted and relied on him for all those years.

So, how did Denzel manage his historic double? The short answer is, he’s a supremely talented athlete who rises to the occasion at big moments. The long answer is a bit more complicated and reveals much about the art of coaching the throws.

Coach, I was in Des Moines when Cory Martin won the shot and hammer at the 2008 NCAA Championships, and I thought that was an amazing accomplishment. But he didn’t have to throw both in the same day.

This was pretty amazing to me, too. Denzel’s freshman year we went through the same thing with having to compete in the hammer and shot on the same day, and last year as well, so we knew what to expect and we’ve been practicing for it. The key for Denzel was knowing him and how his body was going feel.  Having the two trial runs in 2016 and 2017 was really helpful.

How did your approach to getting him ready for the hammer/shot double evolve over the years?

What’s interesting is that even before he enrolled at Georgia, he made the final of both the hammer and shot at the World Juniors in 2014. And the schedule for that was just as bad. On the same day, he had shot prelims in the morning, then hammer qualifying right afterwards, and then he had the shot final that night.

So he had three things in one day, and I wondered, is he going to crash and burn in the shot final? But he ended up throwing 20.17m in the first round, and that held up for the silver. And  I thought, wow, that’s incredible that he was able to do that.

So I knew before he even came to us that he could handle something like that mentally.

His freshman year, 2016, at NCAA’s, he had the hammer first, and he had thrown 69.42m  that year and he ended up throwing 68.80m. He didn’t make the final, so he only had three throws. Then we went to the shot and he threw 18.85m and just couldn’t get it going powerwise. He had thrown 19.54m that year. So, he dropped a little in both. And he told me that he was kind of tired for the shot.

In getting ready for the next year, we had to figure out how to treat the season, the training pattern, and we made one big change. Denzel was a guy who, when we threw the shot in practice, he just kind of went for it. He was kind of wild and crazy, and he fouled a lot. Then in competition, he’d catch one throw maybe two throws, kind of like the way Adam Nelson used to compete. He’d just swing for the fences. If he caught one, it was big, and if he didn’t it would be a foul or it would be short. 

So the next year, we came into the fall season and we decided that he needed to be a little more steady so that whatever energy he had in major competitions, he could make the most of it. So, we held everything in in practice. And at first, his practice marks weren’t as good as they had been, but after about five months he was throwing just as far as he used to but was way more steady. 

Indoors his sophomore year, he got second in the shot at NCAA’s. We didn’t throw the weight that year; we just worked on his movement in the hammer with the main goal of making him steady in both in major competitions.

Outdoors, at the 2017 Southestern Conference meet, he won both and was really steady. There the hammer was first and shot second, but they were two days apart just like Cory had it in 2008. When we came to Eugene last year, he threw  71.75m.to get fifth in the hammer. He missed the Dutch record by two centimeters That was a PR for him, and he had another throw that was a PR for him too, so he had a really good competition. Then he went over to the shot, where he got fifth as well, but he had six fair throws. His best was 19.63m–his PR at the time was 20.33m–and his worst throw was 19.54m. So he was really steady, he just didn’t have the pop to get near his PR in the shot.

So, we got the equation partly right.  We got the good performance in the hammer, and in the shot we thought if he threw well he could have gotten third, but he just didn’t have the power left from throwing the hammer.

So for this year, we had to figure out a way for him to have more power in the second event.

This last year we really worked on power training. All his Olympic lifting went up in terms of max strength, and he was also able to move fairly heavy weights fast. His freshman year he cleaned about 310 pounds for a single, and this past year we got to a point where he could do a set of five with 310 in about six seconds. So his power output was way up.

This past winter we started throwing the weight as well, and I think it really helped to steady his pattern in the hammer. He threw 23.71m in the weight his first year throwing it. When we went to indoor NCAA’s the shot was first and he threw really well–20.29m to finish second. When we went to the weight the next day he was a little tired, and he wasn’t used to competing with the weight tired. He threw 22.45m which was the second best throw of his life, and he got sixth but he just didn’t have the power to go over 23 meters.

The last thing we had to figure out with his training was he usually threw the hammer a bit better when he was in heavy training. With the shot though, we had figured out that he needs a long taper to be explosive.

So how did you reconcile that?

We had to choose one.  We decided he’d be able to figure out the hammer even after the long taper, so we chose to appease the shot.

That brings us to this past Wednesday.

Right. To start off, the hammer went well. If he could have thrown 76.41m earlier instead of round five, we might have passed the final rounds, but you can’t underestimate your opponents,  so we only passed the last throw after he had it won.

Warming up for the shot, it was obvious that he had more power than last year. Last year he was really steady at about 19.50m;  this year he was steady at around 20.00m. But, it looked like even though we had raised his threshold throwing shot after the hammer to 20 meters, that wasn’t going to be good enough. It looked like it would take 20.50m to win. So, he was sitting there in  fifth place going into the final, then all of a sudden he was in sixth, seventh, eighth place. All those guys got hot. And he just responded and hit that 20.61m in round five.

The one thing that Denzel does really well is he responds. The best way to get him to throw really far is to have someone throw far right in front of him, which is great for a big meet. He dug deep to get that 20.61m out there. That wasn’t coaching, that was just him responding

But I thought we did a good job of trying to put him into a position of success.

We took notes over the past couple of years, and I was always asking him how he felt, asking him in different ways to get him to be more introspective to help me devise the training plan.

The one other thing that we considered is that he is a pretty good discus thrower. I’m dead serious about this. We practiced the discus twice this year and he’d done three meets. So, he barely touched the discus and he threw 58.81m. So, in looking at the regional, the discus was in between the shot and  the hammer, and he’s good enough in the discus that he could make it through no problem. So, I said to him, “Man, that first day at NCAA’s is a bear with the hammer and the shot, but then you get two days to rest before the discus. You’re a good athlete. If you catch one, who knows? Maybe you could get some more points in the discus.”

But one thing I know about him is that to really do well he has to mentally prepare. Prior to a big competition he takes a day or two to really focus. And he really didn’t want to think about the discus at all.  He just wanted to focus on doing a good job in the shot and hammer.

It sounds like he’s a pretty mature young man, him being confident enough to tell you something like that.

He is. He’s a quiet guy. He told me early on, “I’m a simple guy to coach. You don’t have to tell me much.” But what separates him from almost all the athletes I’ve coached, if you tell him to make an adjustment, he can make it almost right away. He has a great feel. He knows his throw so well, that I don’t spend a lot of time cuing him and talking to him because he’s able to be so efficient. That’s a lot of reason for his success. He doesn’t waste a lot of time spinning his wheels trying to figure things out.

How would you compare Denzel to Adam and Reese?

I’m trying to think of what those guys were like when they were Denzel’s age. I’ll say this, he really rises to the occasion. He’ll show you a lot more in a meet than in practice like Adam did. I thought that was Adam’s special gift. Reese was a little bit more steady all the way through. He could practice really well once he figured out how to really be good. In terms of physical ability, Denzel is probably at the same age just as gifted as either one of those guys.

Having been through it with Reese and Adam, I can say to Denzel, “You’re probably at least a 71-foot guy.” I’ve seen enough people to be able to say that. A lot has to go right for him to do that, but he has the talent.

But I also look at the landscape and think he could be one of the top hammer throwers. There are not many guys over 80 meters. If you look at the guys who have a similar PR to Denzel, they’re a little bit up and down. But in the meets he cared about this year, he threw 76.29, 75.97, 75.92, and 75.41m. He’s basically a rock solid 76-meter thrower. So if you look at a major championship meet, he might get fifth place in the hammer, but probably not in the shot because the shot is on fire this year.

Which event will Denzel focus on as pro?

His first love is the shot. He’d like to be a great shot putter. If he really wanted to throw the discus, he’d be a 63-65 meter discus guy. But, you can’t do everything.

I told him to keep on doing both the shot and hammer. Each one seems to make the other better for him. And that would be a unique double. He could be a 21-meter shot putter and an 80-meter hammer thrower, something that nobody has ever done before.

The other factor is though, is that the shot pays the bills.

Cory Martin actually threw his hammer PR after college in a Grand Prix meet in Brazil. But, he made about one third of the money throwing a PR in the hammer as he did with an average performance in the shot.

For Denzel, if he wants international medals, maybe the hammer is the easier path right now. But if you’re talking about money, which he may need to keep throwing at a high level, he would make the same amount of money as an 80-meter hammer thrower as he would as a 20.80m shot putter.

So, do you want money or titles? Or do you try to balance both?

The thing is, you see how the distance runners do it. They get a little slower, they move to the 5,000. They get a little more slower, they move to the 10,000, then the marathon, so at the age of forty they are still competing. Maybe Denzel could be a shot guy and later on focus on hammer when he gets into his mid-to-late thirties.

So, there hasn’t been any decision made yet.

When he’s done at Georgia, will the Netherlands give him some support?

Yes. We’ve talked with the head coach of the Netherlands about that. Denzel is going to have one more year of school after he finishes his eligibility. They’ll give him some pretty good support. He’s an A-level athlete for them in two events, so he’s a bargain for them.

Will he compete in the European Championships this August?

That’s the plan. One thing that kind of sucks is that the shot and hammer are at the exact same time. They’re doing the shot in the street by the Brandenburg Gate, which will be pretty cool.

I’m sure your next question is “which one will he do?”

That is my next question.

I think throwing the street shot would be really cool, but he might have a chance at medaling in the hammer. So, we’ll see.

We’ll have to see how training is going. And he’ll have a couple more meets this summer to kind of gauge where he’s at.

Speaking of training, one thing that always amazes me is how some athletes  manage to compete at a high level for several months–like what Tom Walsh has done the last couple of years. You obviously did a peak for the NCAA’s. How will you regroup for the European Championships?

What we are going to do is based off of what we did last summer with the Euro U23’s. He got the silver in the shot there.

We’ll rest up this weekend, then do a three-week hard training cycle that will take us up to about July first. Then we’ll start a four-week taper that will take him right up to the European Championships.  Basically, what we do in heavy training is 3’s and 4’s in a lot of the core lifts. We work off straight percentages, about 91 percent for 3’s, 88 percent for 4’s, 95 percent for sets of two, working off of one-rep maxes from the fall.  We don’t really try to get one-rep maxes during the season. Hopefully, if things are going well and he does a triple at 90 percent, he’ll do it easier than he did during the winter. So, we’ll know he’s getting stronger without having to execute a big single lift.

When I say a four-week taper, we’ll keep it at sets of three and four, but he’ll go like 80 percent, 70 percent, 60 percent, 55 percent, lifting for speed.

When we did a seven-week taper for the NCAA’s, we basically did three weeks heavy right at the beginning of outdoors then we went 80, 75, 70, 65, 60. We were just tapering all the way through the season.

That’s basically what he did before he came to Georgia. Then when he got here he wasn’t that strong, so I had him lift a little heavier and it kind of made him a bit tired, and he told me when he lifted like that he felt kind of slow and sluggish, so we went back to doing what he had done before–we just fine-tuned it to match up with the college season.

Then last summer, we tried the three-week build-up then taper, and it worked pretty well. He threw 20.33m during the college season last year, then he went back home in the middle of the summer and threw 20.20m. I was really happy that he could maintain such a high level, so we are going off of what we did last year to get him ready for the European Championships this year.

It’s not really what the textbooks say to do.

It’s great that you and Denzel can work together to figure out what works best for him.

I tell him “You have to help me to help you.” Having that feedback is really good. One thing I did with Reese over the years that helped him be so consistent was that we probably lifted a third as often as most of the top throwers. Most training is built off of fear and superstition. The idea that you have to outwork your opponent. But you don’t “outwork your opponent” when you are throwing six throws. It’s about quality.

The superstition is “the world record holder” trained this way. I’ve been around long enough where I’ve seen that not work out. Training from fear rather than really thinking about what you’re doing. So, when  Denzel started and we talked about that long taper, I thought “How are you going to be powerful if you taper that long?” But then I thought about how he had done it before and that I can’t be scared to do something that conflicted with my preconceptions. That’s how innovation happens. That’s how you make progress.  

Some people feel like they have to throw up a heavy max to make themselves feel good, but I’m not sure what that has to do with throwing far.

Is the key to have that relationship with each athlete to figure out what works best for them?

Definitely. And usually what happens is that a lot of times the training group ends up doing what the best athlete does. And that’s natural. You see how the top athlete trains and you want to reach their level, so you think, “If I train like them, I’ll be as good as them.”

But a saying I once heard is “To copy champions is to copy their mistakes.”

And what that means is you have to really understand what you are trying to do, otherwise you could be copying the thing that sticks out the most when it might be the thing that athlete is trying to get rid of the most.

Kind of like Reese’s heel turn in the shot. We tried to get rid of it and couldn’t, so after a while we just embraced it. But it stuck out, so people thought that must be why he was so good.

You really have to look at yourself to see what works for you. I always feel like great athletes find their own way. So when they get into a position that’s unique, maybe that’s a position that because of their musculature they feel comfortable in and then they can really  do what they want to do a little better, instead of trying to hit positions that someone else does well.

I’ve changed my coaching over the years a lot. As a younger coach, I tried to get athletes to be “perfect.” So, I ended up forcing some athletes to do things that I thought were “perfect” when in actuality they will often find their best self just kind of doing it. And when they hit positions that you haven’t seen before, you sometimes think “We can’t do that. We have to look like Mac Wilkins out of the back.”  But, maybe that’s the position that they are comfortable hitting because of their musculature.

I use the analogy of taking a log at the top of the Mississippi River, and you’re going to float this log all the way to the Gulf.

At the beginning, you have to push it out into the current to get it going. You have to do some work to get it going. But then as that log floats down the river, you sort of walk along beside it and and it takes the journey and you just make sure things are going okay. And eventually it hits a snag and you have to work with it to get it out and push it back out in the river again. So, you’re not pushing it down the river all the time. That would be pretty inefficient. You want to let go as much as possible. When there is a problem you step in.

I tend to do that now, coaching wise.

Denzel knows what he’s doing, but I’m always there to jump in when needed.

It was like that with Reese late in his career. Maybe three or four times a year he’d really need my advice and I was the best person to step in because we’d spent so much time together.

That’s kind of how it is with Denzel. So I think he’s got a good future.

Here are some throws from the men’s shot and hammer final:

https://vimeo.com/273902180

https://vimeo.com/273901134

A chat with Dale Stevenson after Tom Walsh’s big win in Birmingham

One nice thing about covering the throwing events is that the day after someone turns in a fantastic performance, say Tom Walsh breaking the Indoor World Championship shot put record in Birmingham last weekend (with a throw of 22.31m thank you very much) you can call up  his coach and have a really interesting chat with him while he’s sitting around an airport waiting for a flight to New Zealand.

And that’s exactly what I did last Sunday.

I called up Tom’s coach, Dale Stevenson, and shot the breeze with him for a while about how things have been going for Tom.

Have you ever had a conversation with someone who is so pleasant to talk to that it seems like you’re having a beer together even though you aren’t? That’s what it’s like talking to Dale. Actually, the first time I called him–last summer after Tom had won the outdoor World Championships in London–he was having a beer, in a London pub while celebrating Tom’s big win.  That did not prevent him, though, from taking the time to answer a bunch of questions about Tom’s career and training.

(You can read that interview here.)

This past Sunday, he was equally generous with his time. I’d actually caught him in a bit of a reflective mood.

He mentioned that they had to head straight back to New Zealand because the national championships were just a few days away, and I complimented him on his and Tom’s ability to manage the huge travel demands faced by someone living and training half a world away from most international competitions.

He replied that for athletes from “our sleepy little corner of the world” being away from home is “just part of the territory,” and pointed out the dichotomy faced by many coaches that “being away from loved ones sometimes makes you question whether this is something you really want to do,” but at the same time “steels your resolve” to do it well.

Right now, nobody is doing shot putting as well as Tom Walsh, and as a throws geek writing for the benefit of fellow throws geeks, I opened with some questions regarding Tom’s technique.

If you’ve seen Tom throw, you’ve likely noticed that his setup at the back of the ring is pretty unusual–his left foot on the center line and his right foot staggered back quite a bit. You can see it clearly in this still from a training session that Tom posted a couple of days before Worlds.

I asked Dale how Tom ended up adopting this method of setting up the throw.

“It was just a natural evolution,” he told me. “People learn to straddle the back of the ring initially just because of symmetry. You go from there, and as things evolve you see most throwers working their left foot back to the top of the ring, whether you call that the twelve o’clock or six o’clock position. We kept playing with it until we found the sweet spot, and as Tom gets stronger and can maintain his posture and rhythm, year upon year it is probably going to change and he will end up coming more around trying to maximize the rotation out of the back of the ring and the drive across the middle.”

Like other highly successful throws coaches I’ve spoken to over the years, Dale was careful to point out that just because something works for Tom doesn’t mean that it would work for most throwers.  

“We are not trying to copy anyone or change the game. It’s just playing around and finding what works. Tom also likes to start back away from the ring and not jammed up against it so he feels like he can have a nice, clean, flying entry to the throw.”

Another notable aspect of Tom’s technique is the way he throws open his left side when initiating the throw. As a high school coach, I am intrigued by this because I find myself constantly trying to get my athletes to slow down their left side out of the back. But, according to Dale, the active left side allows Tom to create energy that eventually enhances the drive across the ring into the power position.  (These photos of Tom’s entry phase should help illustrate Dale’s comments.)

“We see it as a coupling between the left hand or arm and the right leg. We want to create a diagonal sling. That creates more power than trying to push the right leg. It’s about timing that sling, keeping it on stretch and timing it so that you can couple that initial tension with the drive across the ring.”

I then asked Dale what, for me, is the vital question regarding the rotational throws: When should the right foot leave the ground when coming out of the back of the ring?

“For Tom, the right foot comes off sort of as a symptom. We don’t think about picking it up or kicking hard. It is kind of like the cracking of a whip–you crack the handle of the whip and eventually the end of the whip will come through faster as a result. If you crack the end of the whip, it’s not going to be as fast as if you let the chain of events play out. We never talk about it. We never train it. We see it as a symptom, not as a cause.”

With no outdoor World Championships or Olympics this summer, I asked Dale what would be the focus of their efforts the rest of the year.

He pointed to the Commonwealth Games in April (to be held in Australia). “Along with the Olympics, it is the one thing missing from Tom’s record. In 2014, he was beaten on the last round on a great throw from O’Dayne Richards. It burns a bit.”

Tom’s agent is also negotiating a couple of possible appearances in the United States, perhaps at the Kansas or Drake Relays.

Any thoughts of taking things a bit easy in this non-Worlds, non-Olympic year?

Nope.

According to Dale, “Each year leads into the following, and the way men’s shot is going you can’t afford to sit back and assume 22 meters is going to be enough to win a major championships. There is a chance that you will have to be around there just to make the finals.”

Alright then, since there will be no slacking off this summer, how about taking a whack at the world record?

“There are enough guys out there that can do it. Tom wasn’t throwing phenomenal at a young age. He’s been told a number of times that he’s not big enough or strong enough to throw 20 meters, then 21, then 22. Eventually, you run out of reasons to believe that you can’t do something. There are enough guys around that are pushing big numbers. We want to be in the mix.”

I told Dale that, in my humble opinion, if Tom stays healthy for the next couple of years he is one of three guys (along with Ryan Crouser and Joe Kovacs) who have a chance to establish a new world record. Did he agree?

My question brought out his inner diplomat.  

“I don’t know how to answer that question. How about this: I hope I’m there.”

Fair enough. And one thing is for sure, Dale. The day after it happens, I’ll be giving you a call.

Coach Zeb Sion on Valarie Allman’s big year

Stanford’s Valarie Allman just completed a fantastic 2017 season. Not only did she drill a PR of 64.69m that announced her as a world class thrower, but she gained valuable international experience by qualifying to represent the US at the World Championships in London and the World University Games in Taiwan where she earned a silver medal.

All this came while adjusting to a new coach, Zeb Sion, who arrived at Stanford after five seasons at Wake Forest.

Coach Sion was kind enough to recount his experiences with Val this past season. I think you’ll find it very interesting!

 

First of all, thank you very much for asking me to do this interview about Valarie and her 2017 season. She is an absolute joy to work with each day, and it was a lot of fun traversing through a season of changes, ups and downs, and exciting results with her.  Hopefully, I can give everyone a feel for what Val and I worked on this year as well as what we need to improve moving forward. We will openly admit that we have a lot to work on in the future, but we view this as an exciting challenge.

The very nature of coaching and teaching is rooted in the idea of helping people improve. How can you help them improve if you don’t have plans to change their technique and training? So yes, I definitely had ideas of how to help Val improve in my first year working with her. I also find it interesting that “everyone and their mother” seems to have an opinion about how Val should throw or what they would do to change her technique. She had a good amount of success in high school and through her first three years of college, so I’m not a huge fan of being too aggressive with those statements. So while I had intentions to help her improve by making changes to her technique and training, I wanted to work with her and make the changes in a thoughtful way. I wanted her to understand what we were doing and why we were doing it as I knew, based on her personality, that she would improve much quicker that way.

I think putting her first three years of college in perspective before discussing this past season and how we approached it is important. As we know, Val was a very good high school thrower, and she competed at a high level during her first three years in college. The 2016 NCAA Championships, however, was when she had a major breakthrough throwing over 60m for the first time and increasing her personal best by almost ten feet. She followed that meet up with a solid performance at the 2016 Olympic Trials, throwing a distance of 59.02/193-8 which would have been a PB before NCAAs. The natural view and perception became that she was a 201’/61m thrower, even though the average of her top five meets, including the marks I just mentioned, was only 58.86m/193-1. Talk about pressure for her new coach!! Regardless of Val’s PR and top-five meet average, we had goals of improving as much as we could. We focused on the process of making changes with the notion that the results would follow.

Back to when I arrived on campus last fall… I felt fortunate in that I recruited Val to Wake Forest four years prior, and therefore already had established a relationship with her. I think it made it easier to have open dialogue about the plan and how we would move forward. In the first serious chat we had about training and technique, she mentioned that she was worried about me totally changing her technique. I reassured her that this wouldn’t happen, and definitely not too fast, even though that wasn’t necessarily my intention. I joke about it by saying that I told her I wouldn’t change anything and then ended up changing everything. Of course, that’s not close to reality, but it’s fun to say.

It’s important to note that I didn’t analyze a ton of old video of Val prior to working with her. I didn’t want to go into our sessions with a set perspective on what needed to change, but instead wanted to actually work with her and talk through things to get a feel for what needed to change.

I realized that the overarching theme for the changes we needed to make, which was applicable in each phase of her throw, was the idea of taking more energy into the direction of the throw. I often call it “directional energy.”

The back of the throw…

Overall, I liked the back of the ring concepts that Val had worked on previously in terms of her wind, how she loaded the left leg, the stretch she created between her legs, etc… I wanted Val to focus on driving/sprinting across the ring earlier and with more intention. We focused on stopping the left foot earlier and driving across the ring more. The intent of driving/sprinting with more energy naturally lowered her high point because the energy was more linear than vertical out of the back. More importantly, it also lined up her high and low point with the middle of the sector as opposed to being late and down the left side.

During March, April, and May, this part of her throw was very dialed in. I’ll be the first to say that we didn’t totally fix this issue and unfortunately saw it come back at the end of the season. Val had very high throws at USAs, and she was definitely getting off of the back late and not driving at Worlds. Val’s second throw in London was between 61m and 63m according to two different sources, but she fouled “at the front” and by that I mean on the left side of the circle because her energy was so late and left.

The middle and front of the throw…

Now that we had the right concept of how and when to drive out of the back creating better energy across the ring, the second priority I had was to better connect the middle of her throw into a more powerful finish. After landing in the middle of the ring and as Val would rotate into her power position, her left arm would shorten/bend dramatically and begin to rise. When her left foot would get down, she would pull her left arm/shoulder back and away to the left. This put her in an imbalanced and relatively weaker position and was a big reason why she couldn’t transition energy into the direction of the throw and would throw high. Specifically, (1) she wouldn’t have her shoulders back and closed upon left foot touch down so she had less separation, (2) her radius would shorten as she pulled away (left) which made it impossible to keep the correct shoulder plane, and (3) because her left arm/side wasn’t leading the energy out into the direction of the throw, the right side/arm couldn’t be as long as possible working around the hip and OUT.

Our focus was to keep the left arm longer and closed in the middle of the ring and at left foot contact (power position). If her left arm was long and opposite her right arm in a straight line, we felt good about the position. When she hit this balanced/centered position, it was so much easier for her to turn the right hip/side into the throw. As we got her shoulder plane to be more consistent and her left arm to be longer, it put her in a better position to properly lead the left arm out into the sector, so her right arm could then follow it and take the discus out. Ideally, I would want to keep her left arm longer for a longer amount of time (think Dani Samuels). We found that as long as the left arm led out and into the sector, whether it was led by her elbow, forearm, or hand, the resulting throw would be better because it had the right energy.

Results…

While I used various cues and drills throughout the year to help Val make these changes, it was pretty obvious when her “directional energy” was better. One quick way to tell if the “directional energy” was better, other than how far she threw, was to look at her reverse. On Val’s far throws, she would be in a good position and had the ability to turn the right side into the direction of the throw resulting in a nice displacement of her energy into the throw on her reverse. When we first started working together, her right foot would barely travel forward when landing at the end of the reverse. This was an easy way to see that the directional energy was wrong (vertical). Compare that to her two 64m throws [Links to those throw can be found below] and you’ll see a significant difference.

It’s clear that we need to refine these technical concepts and make them much more consistent. While we worked on keeping the left arm longer and on the correct plane this year, we are going to add more of a wrap in the middle, which should help with separation and her ability to then accelerate her left arm into the direction of the throw adding more stretch and energy.

As I look back on Val’s 2017 outdoor season, I’m incredibly proud of the changes she made and the things she accomplished. I think it’s fair to say that it’s pretty awesome to go from throwing over 60m at one meet prior to the 2017 season to having competitions at 64.69m, 64.26m, 62.64m, and 61.65m with additional 60m throws in those meets at 62.46m, 61.98m, 60.31m, and 60.10m. Val’s five-meet average for 2017 was 62.36m. We’re both happy with the changes and progress that Val made this year, but are excited to get back to work and make changes for the 2018 season and beyond.

Here is a vid of Val throwing 64.26m this  season:

https://www.youtube.com/watch?v=xPc1hAWeLfc&list=PLhTP-j1O8QwFZm6L_ovA1xrMLqD6oHsGO

Here is a vid of her PR toss of 64.69m:

https://www.youtube.com/watch?v=t80UVRJadss&list=PLhTP-j1O8QwFZm6L_ovA1xrMLqD6oHsGO&index=2

 

Grand Valley State growing into a throws mecca

I first met Grand Valley State throws coach Sean Denard when he was a heavily-bearded freshman thrower at Naperville North High School in the suburbs of Chicago. I was (and still am) the throws coach at a rival school, and was less than thrilled to see a guy who appeared to be in his late ’20’s show up to compete for the NN Huskies. 

Like dry white wine and certain types of mold, however, we grew on each other over the years, and when Sean went off to Mount Union College and came back an unrepentant throws obsessive, our bond was sealed.

Recently,  Sean was kind enough to tell me about his program, the magnificent facilities at Grand Valley, and the growing corps of elite throwers that have relocated to GVSU for their training.

 When did you start at Grand Valley State?

I started at GVSU in October of 2014, so while I’m starting my fourth season here, I’ve only been here for about three calendar years.

 What are some of the  highlights of your time there?

My first year here, our men’s team came in unranked at the NCAA DII Championships and finished as National runners-up. We had three men’s weight throwers earn All-American honors, including second place. It was the best finish in our men’s program’s history. The next year, Darien Thornton, who had finished second the year before, threw the NCAA Championship record in the hammer and ranks only behind Olympian Kibwe Johnson on the All-Time NCAA DII list. I also tell him it is impressive because Kibwe was twenty-eight at the time he set the record, and I think Darien hadn’t yet turned twenty-one as a true fourth-year senior. The Throwers Page ranked our men’s squad as one of the top five programs in all of college that season. Also, last year our women’s team finished as NCAA runners-up indoors and outdoors. Indoors, Dajsha Avery broke the fifty-foot barrier in the shot and earned All-American honors after having  thrown thirty feet and gotten second-to-last two years ago at the conference championships. At the outdoor meet, Mary Hecksel, a freshmen, threw thirty-six feet farther than her high school PR in the discus to finish third with a 172’ mark.

 Can you describe the facilities at Grand Valley. From what I’ve heard, they are pretty awesome.

We have probably one of the best track facilities in the country.

We have two full-sized weight rooms with eighteen combined racks/pads on them, and another two ‘pod’ style weight rooms with fours racks combined at both the indoor and outdoor track, and a rec center for weight training.

We have four athletic training stations and a chiro/physio who comes twice a week.

Our indoor facility is a 300m turf building with a ceiling high enough that Andrew Evans can non-reverse 65m with plenty of room to spare, although Sam Mattis did hit a light in warm ups, I think. [Note: GVSU holds an elite indoor discus competition each winter. More on that later.]

Indoors, we have a wooden discus circle that I just repainted this year, two additional wood shot/weight rings, and a cement shot/weight circle as well.

We throw discus for distance several times during a given week during the indoor season, and other times we lower the curtains and throw discus/hammer/javelin into them.

Our outdoor fields are used just for throwing and are not drainage areas, so they stay pretty dry throughout the year. We have two shot rings, a hammer/discus cage, and a two-way jav runway. There has to be 5-8,000 square feet of cement too, for drills/spectators.

The wind comes in a pretty perfect 10-20mph right corner cross for the discus. If we have to adjust at times because of weird weather, I will usually just get the wood ring from inside and place it out on the other end of the field so we can still have the desired wind that we need (we use the weight cage as a substitute barrier).

Probably the most important thing about the facilities is the amount of time we get to use them. We can use the outdoor areas 24/7. There are lights out there, so we can even throw at night if we ever really need to.

Indoors in the fall we get the turf building from 12:00-2:00 and during the winter 2:00-4:00. We get the weight rooms for ten hours a week, too.

Everything is also very conveniently located, so you can get from anywhere on campus to practice in ten minutes walking or five minutes by bike.

 Can you  tell me about your annual Big Throws Clinic?

This is our third year doing our Big Throws Clinic. It started out as a one-day camp for Michigan-area high school throwers and has turned into a two- day meet and clinic.

On Saturday, December 16, we’ll have a weight lifting seminar with Garage Strength’s Dane Miller, Olympic shot putter Justin Rodhe, and USA hammer thrower Sean Donnelly. Each will be disseminating twelve-week training programs and breaking down how to properly execute them. They each utilize three pretty unique training styles. Dane does a four-day upper/lower split with emphasis on snatch, bench and mobility work, while Donnelly uses a three-day triphasic model that utilizes no Olympic lifts and almost exclusively uses single-leg squat variations, and Rodhe uses the “Bondarchuk” system with his athletes. It’ll be good information for college and high school athlete/coaches alike and I don’t think anybody has given out training programs like this since John Smith did at the ITCCCA (Illinois Track and Cross Country Coaches Association) clinic in 2007.

After the weight lifting seminar, we’ll have a dinner before the “wammer” competition. A “wammer” is a 35/25/20lb weight on half a hammer wire. I’ve had a lot of interest from elites about this, but I’m hoping more high school/college athletes sign up.

The purpose of the weight training seminar was to give more time during the weekend to go further into parts of throwing that we couldn’t get done previously in one day, and the point of the wammer competition is to give the hammer throwers another championship stage for their careers and help promote the sport. While there’s been plenty of indoor discus competitions around the world the last twenty years, not many people even use the wammer as a training tool. This will be the first ever competition for it, and I think that if people use them the right way they will throw everything further so I’m hoping to influence the sport and help younger throwers improve their training with this tool. Men will throw 35lbs, high school boys 25lbs, and women 20lbs. John Smith told me he thinks he will send his women up, but wants them to compete with the 25lbs ball as they already throw it over 30m in training. I don’t know if the rest of the field will be ready for that yet…

The next day, on Sunday morning, we’ll have three learn-by-doing segments intermittent with three classroom sessions by Rodhe, Miller, and Donnelly on various issues from technique to lifestyle. I think we may also do a panel discussion on Facebook live and let people write in questions. Halfway through the day we’ll have lunch (Brittany Smith made 150 bomb sandwiches last year for the clinic) and a multi-weight shot put competition using Rodhe’s glove.  [Note: Sean informs me that “bomb” sandwiches are what old people like me would call “really good” sandwiches.] Last year, Big 10 Champion Rachel Fatherly beat Olympian Taryn Suttie by just a few centimeters. Throwers will get three throws each with a light and heavy shot, furthest total distance wins.

Last year on the men’s side, Lucas Warning won the men’s event and went on to place 10th at the DI Meet as a glider. With our new volunteer coaches at GVSU I think we might have a deeper field than last year…[more on this below].

After the last learn-by-doing segment (we do three stations at once, shot/disc/hammer, campers choice each time) we’ll have the Elite Indoor Discus National Championships, Alex Rose has won the last two meetings.  Jason Young won the first ever meet in 2010. Last year we also had Olympian Andrew Evans and American College Record holder Sam Mattis compete along with World University Games Champion Reggie Jagers. They should all be back this year, and I’ve also got confirmations from NACAC U23 Champion Brian Williams and Olympian Jason Morgan. On the women’s side, NACAC Champion Beckie Famurewa won last year, and I’m hoping we can get more women to come and compete this season. I’ve concluded that being a female professional discus thrower might have the smallest market of all the track events, and so there are not many professionals and the ones that are usually live out west. Either way, I’ve contacted 300 college coaches to send their athletes to this meet and a number of professionals, but time will tell if they feel confident enough to come out here in December.

One of the ways I’m trying to help the women (and men) with this weekend is by working with USATF to make this part of their development programs for the throws. Each event group gets three to five mini-camps at the OTC each year to train, work with the biomedical people and get good weather. Right now, there is a proposition being considered to take one of the discus camps and move it to this weekend in Grand Rapids. They would fly out and house and feed all their men’s and women’s discus throwers for the weekend, and have them go through several training sessions in throwing, lifting,  Functional Movement and other evaluations, and finally the discus competition.  One of the ideas is to use it as a half way measuring point before and after USAs and to also help decide how and who to fund for the future. We will find out in a month or two if that will happen. Everyone I talk to seems really positive about the change, and I’m hoping it will allow us to get someone like Mason Finley out here so we can honor him before the competition for his performance at Worlds this past year.

 I understand you’ve got quite an interesting group of elite athletes set to train at GVSU this year.

This year I have five volunteer throws coaches on staff. There are no limits in DII on this situation, and with our facilities and location a lot of athletes have converged to train here this year.

GVSU alumni and NCAA Champion Darien Thornton is working on his masters degree and training here for the hammer throw. He finished 7th at USA’s last year.

Sporadically throughout the year, but probably not until December (he just got an invite to train full time at the OTC) my hammer thrower Sean Donnelly will get a training session or two in here. He finished third indoors in the weight and outdoors in the hammer this season.  Last year, Donnelly and I collaborated with Cal Dietz on weight room stuff, while I did the throwing side. This year we are going to move towards a little bit of a different approach to training, with a shorter indoor season due to the Worlds being held the first week of March (this has pushed the USA’s up to the second week of February rather than second week of march) and with Sean being able to throw outside in California.

My girlfriend, Brittany Smith, is a nineteen-meter shot putter for Nike and has been training here on and off since 2014. She was coached the last two years out in Kansas, but made a change this year and will be working with Ryan Whiting starting in October. She’ll move out to Phoenix at some point, but we’ll see each other every couple weeks. I help her out with whatever her coaches are having her do when they are not around.

New this year, Olympian Alex Rose will be training at GVSU. He spent the last two years as a graduate assistant at Aurora University (in Aurora, Illinois) but he and his wife are originally from this area. She got a job in Grand Rapids, so things kind of fell into place there. He works online with Dane Miller on technique and lifting, so I will act as a mediator to help Dane and Alex have the highest level training and communication possible.

Also new this year is World Championship competitor Dani Bunch. She has been coming here since 2014 on the weekends as she’s been dating and now married to one of my former athlete’s brothers who lives in the area. After getting married this fall, they’re getting a home together in town and things worked out with all of our infrastructure to give her a good training environment and group. She’s still working with her coach at Purdue, it will just be more satellite than before. Dani’s Husband, Zach Hill, is the Michigan state high school record holder in the shot put and has a similar role that I have with Brittany. I’ll facilitate their training to the best of my ability.

The last member of the group came together just this past weekend as Tia Brooks contacted me to train at GVSU. She is a local kid from Grand Rapids, and she is just coming back from taking a year off from competing and will use this year to get ready for Worlds/Olympics in 2019/2020. We’re still working out the details of her stay, but like the others I’m just going to provide whatever service she needs to help her throw far and train well.

Each one has a little different of a situation. I’m not everybody’s coach, but I’ll be an important resource to make sure they train and live at a high level. This is all kind of new to us, so we’re not sure how the group is going to work. I’m sure the dynamics will change over time, but I think it’s a pretty high level training group of professionals akin to what you might find at the Olympic Training Center or Oxford or Phoenix. I hope that each of this group of Laker Elite throwers can throw farther than they would on their own, and that it also encourages other athletes to form long-term training groups to improve our sport.

 

 

 

 

Former Coach Lynden Reder debuts Velaasa

As a result of the “foul or no foul” scandal in the men’s shot at the recent World Championships, throws obsessives are a lot more familiar with Joe Kovacs’ feet today than they were a couple of weeks ago.

That’s Joe above. Those are his feet below.

And if you took a moment from trying to figure out if that really was a foul to ask yourself “What in the heck brand of shoes is that man wearing?” I can provide an answer to the second of those two mysteries.

Joe is wearing a prototype of a shoe that he is developing under the auspices of a company called Velaasa, which was founded by former University of Minnesota throws coach Lynden Reder.

Lynden started working at Minnesota in the fall of 2008, and stepped down after the 2016 outdoor season tired of  the travel demands of DI coaching.

After taking a month off to ponder his future, Coach Reder decided to start a business. His love for the sport of track and field dictated the direction of that business. A desire to solve a series of problems he had run into as a coach dictated the focus.

The first problem he decided to take on was, as he put it, “a lack of attractive, highly-functional, Olympic lifting shoes on the market.”

Having once considered a career in graphic design, he decided to use his long dormant artistic skills to design “the most athletic-looking lifting shoe of all time.”

The result was a product that Lynden dubbed the “Strake.”

 

Besides being a sharp-looking shoe, this product will come with three different heights of wooden heel that can easily be interchanged, and which can be decorated with a school logo.

The next problem Coach Reder decided to tackle was the inconsistency in diameter among shots and hammers of varying weights. He explained that “at Minnesota, we did a lot of training with light and heavy implements, but it could be awkward for the thrower as a sixteen-pound shot might be 129mm in diameter but a six-kilo shot might have a diameter of 110mm.”

Lynden’s favorite implements at Minnesota were those manufactured by Polanik, so he flew to Poland for a meeting and came home with an agreement to be a dealer for Polanik products including a newly designed line of training implements with consistent diameters.

For example, they will offer women’s shots in the 3k to 5k range in 0.25k increments, with all implements from 3k to 4.5k having the same 113mm diameter.

On the men’s side, they will offer shots from 14 to 18 pounds in 1lb increments, all with a diameter of 135mm.  Additionally, they will produce a 125mm 6k shot and a 9k at both 135mm and 154mm.

A similar variety of training implements for the weight, discus, and hammer will also be available.

A final problem that Coach Reder hopes to address through Velaasa is the difficulty that post-collegiate throwers in this country face in supporting themselves while continuing their careers.

He thinks he has a solution that will help grow his business while offering post-collegians a chance to make some money.

That solution is the Velaasa Track Club.

Club members, such as the aforementioned Joe Kovacs, will  use their contacts (social media and otherwise) to promote Velaasa products. When a customer purchases an item from Velaasa, they can designate Joe to receive a commission.

As mentioned above, Joe has been working with Velaasa to develop a rotational shot put shoe, and may collaborate with them on other products as well.

According to Lynden,  “One of the biggest things that differentiates us is that if you sign with the Velaasa Track Club, you will own your personal brand, we will partner with you to design a shoe or other products, and it will lead to a long term commitment with our company,”

And, rather than being at the mercy of a certain behemoth athletic wear company which has been known to giveth and taketh away sponsorship deals with little regard for the well being of the athlete, Lynden wants to give Velaasa reps “the opportunity to leverage their network to bring in revenue. And, since we are a small company, we can give lots of support and personal attention.”

For more information, visit https://velaasa.com/