The Heptathlon, for senior and junior women, comprises of seven events and is a competition against oneself and the scoring tables with the aim to score more points than the other competitors. It is a test of mind and body; challenging the person's character, attitude and determination and their physical abilities.
The heptathlon (7 events) is held on two consecutive days in the following order:
When training for combined events, athletes will work on techniques and conditioning, during which each event sets its own major physical demands.
The elements in each of the combined events and the key physical demands of those elements are detailed in the following table:
Speed and strength (power) are of vital importance, and so it seems reasonable to conclude that a successful combined eventer must be fast and strong. The predominant requirements of the heptathlete are mobility, skill, speed and explosive strength.
The long-term planning of combined events includes the planning of technique and strength conditioning. This concept is true for athletes of all ages - whereby technique is dovetailed with conditioning, but to varying degrees depending on ages.
For younger athletes (13 to 15) during the years of early training, athletes should work on the simple disciplines, ones that are more 'natural' to learn, such as sprinting, hurdling, long jump and high jump.
Later training (15 to 18 years) should include more complex events such as shot and javelin events that are more demanding.
Conditioning should take the form of, primarily, body weight circuits and running, bearing in mind young athletes will be developing a fair amount of strength, agility and endurance simply by practising the events themselves.
For senior and top-level athletes, conditioning should be worked on more extensively than technique.
In 1997, Denise Lewis trained six days a week and the key element for Denise was conditioning, which underpinned the whole training program throughout the year. A weekly schedule would include:
Mobility underpins the conditioning program and includes a mixture of general and specific exercises.
The Early Years
Tony is a Senior British Athletics coach with many years' experience in coaching young and senior athletes in the combined events. The following is some advice from Tony in introducing young novice athletes to the Combined Events.
A training regime for a novice multi-eventer might be two technical sessions and a running session on every training night/day e.g.
Running sessions are based on 400 metres training but much less volume and athlete specific.
The fun begins as a coach and athlete have to start fitting in basic weights, strength, mobility, conditioning, GCSE exams, A levels, girlfriends! etc.
The basic premise that I would work on would be to improve the weakest events first but continue to develop the other events at the same time.
Coordination training (skill work) should be done predominantly during the early years (13-18 years)
Speed, particularly running speed, can be ideally developed during the early years (13-18 years) but maximum strength training should be undertaken almost exclusively by top level athletes.
Hard anaerobic endurance training is not appropriate for younger athletes and should be reserved for top-level athletes only.
Coaches who work with young athletes must work primarily on skills, technique and speed training. Training athletes to become stronger can take place at a later stage.
If coaches try to develop a strong young athlete and ignore developing skills and technique, then there will be an accelerated improvement initially followed by a 'stunted' improvement later.
If the skills and abilities are laid down at these young ages, then continued long-term improvement will ensue.
It is vital that combined event athletes develop high levels of coordination before engaging in strength conditioning work.
For senior athletes, a very high emphasis is placed on strength conditioning and technical work takes a subsidiary role during the winter.
Points Calculator - Combined Events (Female)
The scoring tables for specific boys and girls combined events (80 metres & 110 metres Hurdles boys, 800 metres boys and 75 metres & 80 metres Hurdles girls) are not based on a polynomial equation so a simple algorithm cannot be used to determine the points. Copy of these tables can be obtained from Neuff Athletic Equipment.
Rules of Competition
The competition rules for this event can be obtained from:
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