Coach Education Resources
Hills, HIIT or the Gym?
A 12-week trial in masters trail runners compared uphill intervals, circuit training and both combined. Only the uphill groups got faster on the trail. Here’s what each one changed, what the sessions looked like, and how to build hills and heavy strength work into a week.
Races Are Lost on the Way Down
Downhill running is cheap for the heart and lungs but hard on the quads, and unprepared legs fade late in a race. What a single descent does to muscle, which runners coped best, and how to coach and train the descent.
Coaching the Block Start - A Technical Model
A better block start begins with a setup that suits the athlete. Explore the evidence behind block spacing, footplate angles and the first steps of acceleration, with interactive diagrams, video examples and practical coaching cues to help you observe, test and refine each athlete’s start.
Early Specialisation Guidelines for Athletics
Athletics takes time. How can coaches help young athletes build skills, enjoy their sport and stay long enough to discover their potential? Explore the new AIS guidance on early specialisation, the Australian Athletics FIT Model and practical ways to manage the whole training week.
How Much Was the Wind Worth?
A legal +2.0 tailwind is still worth about an eighth of a second over 100 m, and more for slower sprinters. Watch one athlete race in four different winds, convert any result to still air and track a season of races to find the real best run.
Planning Performance Around Travel: Jet Lag, Interstate & Overseas
Flying east costs athletes more than flying west, and a 7 pm race in Sydney feels like 4 pm to someone just in from Perth. Plan any trip with a day-by-day light plan, an animated body clock and the research on how athletes handle long-haul travel.
Is 45 Degrees Right Answer for Throws?
In the shot, discus, javelin and hammer, the best release angle is lower than 45°, and every thrower’s is different. Explore the flight simulator, sector view and research for each event, plus implement weights for every age group.
Training Through an Australian Summer
What the Australian Athletics Weather Policy requires at your meet, a sweat rate calculator that tells athletes how many bottles to drink, and a 14-day heat acclimatisation plan with real dates. There’s also a printable trackside card with the heat stroke steps.
Velocity Based Training & the Force Velocity Curve
Bar speed tells you how heavy a load is for an athlete today, not last month. Enter three or four warm-up sets to get an estimated 1RM and target loads, then track velocity loss rep by rep so every set stops at the right point. Built on the research, with its limits spelt out.
Training the Rotational Thrower: Integrating Strength, Power, Speed and Technique
More strength, more speed or more throws, which will actually help your athlete improve? This practical guide explores how rotational shot put, discus and hammer coaches can combine technical practice, strength, power and implement variations into a purposeful programme.
Strength Training for Runners
Strength work doesn’t make a fresh runner much more economical. It keeps a tired one together. Here are eight categories of lifting for runners, a worked training week, and what the studies show for each, including where the evidence is thin.
Sprint Training Distances and Drill Types: Evidence Based Guide for Coaches
Learn what the evidence says about setting the right distances and intensities for your desired sprinting training adaptations.
Coaching the 4x100m Relay Changeover the Australian Way
Most relay time is won or lost in the exchange zone, and the go mark decides it. Enter your four runners’ 100 m times to get a starting go mark for every exchange, in metres and heel-to-toe steps, plus the rules and passing technique.
Weekly Training Sessions Broken Down
Every session in a training week has a different job, and some aren't doing the one they're credited with. Eight session types, a worked week from beginner to elite, and the research behind each.
Athletes Are People First: Reflections from the 2026 Coach Conference
What is it Like to be Coached by You? A Quick Self-Reflection
What kind of coach do you want others to experience? This short interactive reflection shifts the focus from what others think of us to something we can control: how we choose to show up.
The High Jump Approach - Finding Where to Start the Curve
A well-executed approach run is the foundation of every successful high jump. In this article, we break down one of the most widely used tools in high jump coaching—the Intercept Point—and show you how to calculate, mark, and refine it for your athlete.
If you want your high jumper to run a more consistent curve, generate better takeoff force, and clear higher bars, this is the resource for you.
RAMP Warm Up for Runners
Four phases, one job each. Build a 10–15 minute RAMP warm-up for an easy run, workout or race day, then land your last hard efforts about 5–7 minutes before the start.
Kerr vs Ingebrigtsen
Ingebrigtsen leads the career head-to-head 11-3, but Kerr has won three of the last four. Personal bests, medals, seven itemised races and the splits behind Kerr's 3:42.66 mile world record.
100m: National Level Standards
How fast is “national level” in the 100m? This interactive guide explores championship performances from 2019 to 2026 across every age group, from U14 to Open. Compare winning times, finals cutoffs, top-eight averages and entry standards and discover what the results really say about progression, performance and the pathway to the national stage.