Coaching, jumps, sprints & more
Everything about jumping and sprinting and how to improve your performance
ALWAYS LEARNING European Horizontal Jumps and Sprints Symposium Karlstaad Sweden RELEVANT YOUTUBE PLAYLISTS BELOW:
It's important for all of us to continually learn and evaluate as coaches and athletes.
Last year I was very privileged to journey to Sweden for the bi-annual jumps and sprints get together organised by Swedish Athletics and European Athletics. In 2017 I'd also been to the event in Falun.
Although the majority of coaches were Scandinavian there were coaches from all over Europe – I met some from Portugal, France and The Netherlands. To say that the symposium was packed full of theory and practicals is a bit of an understatement, rather it would be truer to say that it was over-flowing with sessions. There was, for example, a practical on the Sunday morning before we left for home at midday which kicked off at 7.45am!
The team of speakers included, regular on the coaching lecture circuit, Dan Pfaff, Sweden's Yannick Tregaro (former coach to Christian Olsson and currently Tobias Montler) and Serbia's Goran Obradovic coach to Ivana Spanovic.
I always like practical sessions as you can really see what the coaches are trying to get across and how they coach an event - however, I will say that some of the theory lectures in Karlstaad were equally gripping. As a coach, it's important that you digest and think about what’s being said by the expert coaches and don't just follow exactly what they do - that's to say incorporate their ideas into your training without knowing why you should. It would be really easy to mimic certain drills, for example, or give Ivana Spanovic's weights programmes to your athletes (Obradovic was very open with what he shared). Obviously training programmes are designed for specific athletes and cater for what a particular athlete needs.
A session that I really appreciated was taken by Tregaro – he’s one of Sweden's most profile coaches in terms of turning out great athletes. A look at the PBs of the athletes he has coached tells you much (HJ 2.30m/2.08m, TJ 17.83m, LJ 8.22m/6.41m etc). The Swede's session was all about specific warm-ups and the take-off for the long jump. He showed some new to me drills and I was engrossed in thinking how I could apply these to those I coach back in the UK. I was particularly reflective on his thoughts on the arm action at take-off. He advocated a lifting of the shoulders and arms after the arms had passed into the more normal take-off position (with the front hand's arm roughly parallel to the eye and the rear upper arm around parallel to the ground). He showed via athlete demonstrators a number of drills where the arms continue to lift (to almost a shrug of the shoulders). Doing this is seen to create more vertical force and lift on take-off. This is something that I have seen numerous continental jumpers do and I could now see why it could work.
Some other unique to me drills pertained to the penultimate step set-up, where there was a very dynamic emphasis on the step placement before the transition into the jump. Look out for more on Pfaff and Obradvoic's presentations in another post and you can checkout some of the sessions from Karlstaad and Falun on the channel.
Check out the relevant playlists LINKS above. Below me in Falun with Sweden's all-time jumper Michel Torneus (8.44PB) sort of!
coaching I'm writing this about an hour before I go off to my first coaching session back this 'winter' with the 'senior' group. There will be a couple of new squad members and some of the younger ones have been graduated to this group. Look out for the new guys - they add an international flavour!
Of course the present COVID situation is taking its toll. It's become more difficult to use the local track what with complex booking systems and a very small limit on the numbers who cab train. Hopefully in the light of constructive comments from coaches and a response from the track management this will change. However. it's because of this that I have had to (and no doubt will have to) adapt my training. We start today with that first session with a hills and drills one and not our usually track one.
Friday's video (see below) addressed 'basic' drills and how they are far from basic in developing an athlete. I believe they can correct technical faults and make the athlete aware of what they need to work on and importantly how they can correct any issues. You'll see what I mean in the video with a bit of a focus on para-athlete Karim. And of course they serve a strengthening and pre-conditioning role too.
Look out for a further video on how to use drills for 'quality volume' at the start of the season. Better to me than endless tempo.
Join the jumps squad
Oh, and do consider becoming a channel member (see previous post and the other video below). I have had a few sign-ups already and have produced a video that delves into how I approach my training plan in overview. I hope to be able to create a community of coaches and athletes who can develop together and share their thoughts and ideas through this part of my YouTube channel.
I think that because I coach at all levels this perhaps gives me an advantage over coaches who work at the elite level only. After all the majority of us work with school and club athletes. I have had quite a bit of success developing this type of athlete and many have reached elite levels for their age group and beyond.
Right, I'd better get a move on as I've got a session to do ... and unfortunately I have to run to the hill with them. Look out for more on this session too.
Do you want to increase your coach educatIon?
Perhaps find the current set-up for educating coaches lacking?
Perhaps you think that coach education (and much produced by organisations around the world) is too elitist and produced for those who only coach top athletes???
Perhaps you find it more about health and safety (vital issues of course) and not about what you really signed up for i.e. coach.
Or maybe you've found that coach education actually doesn't prepare you to coach ... to answer such very "useful" questions as:
What technique can I teach a 13-year-old long jumper?
How can I plan my weekly training in a way that will produce better performances and not waste time???
WELL I MAY HAVE AN ANSWER!
Since setting up my YouTube channel I've tried to answer these questions and many more from coaches and athletes from all around the world. The channel is nearing 20k subs and ha had 2 million plus views with an average view time of 2.5min, with viewers watching on average 2.5 videos a time.
When I started making YT videos I didn't think that the momentum would build to such an extent ... so, perhaps there is the demand for answers to the questions I began with.
JOIN A LIKE-MINDED COMMUNITY OF COACHES
Recently I have had numerous requests from coaches in particular wanting more information, specific questions answered and longer format videos. This coincided with YT enabling memberships on my channel. So, I have taken the plunge and have set-up memberships (link to left) on the channel.
THERE ARE TWO LEVELS OF MEMBERSHIP
Channel Supporter: £1.99 (or dollar equivalent)
This level is really there should you care support the channel. However, from time to time I will release exclusive content which you won't get on the channel and occasionally I'll preview other content first with channel supporters.
Coach Member: £22.99 (or dollar equivalent)
This level will allow us to go into greater detail about the types of questions coaches clamour for answers to as posed at the beginning of this post i.e. how do I plan a typical week's training for a young jumper?
I will upload at least one exclusive video a month which addresses such a key subject. We can also more easily communicate via the Coach Members' comments section and community posts. In time I also hope to be able to offer live streams where we can really delve into the key coaching issues that you and I face.
So, if you are interested and want to find out more please take a look via this
LINK to MEMBERSHIPS
You can watch a clip from my first exclusive video below - please note I will still be posting free videos most Fridays too.
A while back I posted about the Nurokor MiTouch bioelectrical device. It uses three different electrical currents called apps on the device (to put it simply) to treat and train muscles. The phone-size device enables four pads to be connected to work various body parts. I've been using the device since around April.
Initially I spent time researching the performance benefits of EMS (the catch-all term) - there's actually quite a lot which indicates that strong, short circa 10-sec x 10 bursts of EMS using a very strong intensity can increase muscle power very rapidly on individually treated muscle groups. Famed or infamous coach, Charlie Francis used EMS back in the eighties with success and indeed his protocols are still advocated today. I discovered contemporary research that vindicates a similar application.
I really need to drill down on the performance use aspects of the Nurokor MiTouch and provide the older athletes who have the device with a real programme for them to follow this season.
Myself, I've been using the device regularly and have now reached a stage where I can more fully appreciate my own experiences especially for injury and aches and pain treatment.
In short the overall results are more than favourable. For example, where the MiTouch has really worked for me is in treating sore Achilles tendons. Hots sore spots and Achilles tendonosis (degradation of the tendon's tissue) are common in sprinters.
I've found that regular treatment with the MiTouch has alleviated the sore to the touch symptoms virtually immediately enabling me to carry on sprinting and running.
I'll use the Pain+ function (designed to reduce pain and kick-start cellular recovery processes) for 20min on the tendon (see pics) and will then switch to using the MCS (miscrocurrent app) for 30-40min. The former uses a specific pulse and waveform and therefore you feel the constant ebb and flow of the current working the area, with the MCS you don't feel it working although it is. Incidentally MCS has a long medical history of use for wound healing through specially designed bandages.
On a sore hip my pain has decreased using similar protocols to the Achilles whilst treating around the hip and the ITB. I've yet to work out the reasons for why this area became sore although, it erks me to to say this, it could be age (!) or a mattress needing replacing!
All in all I'd recommend the Nurokor MiTouch as a way to alleviate pain and to keep on moving freely.
WANT TO FIND OUT MORE ABOUT THE NUROKOR MITOUCH AND GET A 10% DISCOUNT CLICK HERE
I must be somehow getting better at making videos as I was asked by leading athletic equipment supplier NEUFF to produce a video on acceleration for them. In it I talk about the value of developing acceleration for all athletic events and I also take a look at some of the means used to develop it - such as hill running, harnesses and sleds.
Technique is also considered - such as body angles and heel recovery. I also consider the land, for example, which should be placed on a sled and how too great a resistance can negatively affect sprinting biomechanics.
To hopefully provide some clarity I also explain why adding a heavy weight to a sled can also act as a conditioning means for the more senior (training mature) athlete,
Let me know what you think of the video.
And if you're looking for sleds, harnesses and other items of athletic kit for all events do head over to NEUFF.
FOR ALL ATHLETIC EQUIPMENT: PLYO BOXES, MED BALLS, THROWING IMPLEMENTS, SLEDS AND STARTING BLOCKS GO TO NEUFF ATHLETIC
What do I mean, well the lack of competitive opportunities for athletes, who have been trying to train as best as they can. This seemingly applies to athletes from all over the world at the moment and is affecting the various track & field events differently. Of course, I’m particularly concerned with the long and triple jumps being the events I coach.
Our UK’s English, Welsh and Scottish Champs have all been cancelled and we wait to see whether any higher-level comps (other that the British Champs scheduled for September) will actually happen. Elite athletes in the sprints jumps, hurdles and throws seem to be finding the odd comps abroad but here our lock-down restrictions have mitigated against limited scale meets being run for those of a lesser level and of course young athletes.
One of the main issues to limit UK comps has been that very few tracks were open … and it’s only now in late July that they are unlocking their gates and putting into practise COVID secure environments. For many tracks the locks are still in place for field events as well … my local track, for example, will open soon but the pits won’t – yet, the alternative one I’m currently using does allow pit usage and has done for numerous weeks. There are anomalies and a major one is between sports where football can be played competitively …
Last night I watched a specially staged long jump meeting from Sweden featuring many of the country’s top jumpers and it was supported by the Swedish Federation. The broadcast quality was top-notch. Tobias Montler and Khaddi Sagnia both competed in Gothenberg. It seems that there will be a series of these meetings. I believe the driving force behind them is top Swedish Coach – Yannick Tregaro (who presented at the European Jumps and Sprints Symposium which was held last Dec in Karlstad, Sweden and which I attended).
So, it seems that I and fellow coaches will have to follow Yannick’s lead if we want to have any regular jumps comps in the UK this year, but having looked at the documentation produced to run one it’s going to take some organising and a stumbling block may well be finding a track willing to cooperate. So, watch this space for if and when we put on any jumps meets. I certainly want to make it happen.
Click on the banner below to watch the meeting from Sweden.
Theraguns are percussive devices used by athletes to help them warn-up and recover from their workouts and competitions. They have become increasingly popular in recent years. John Shepherd takes a look at the Theragun Elite.
Theraguns were invented around 2008 by chiropractor Jason Wersland. Wersland was unfortunately involved in a bad road traffic accident in the States when riding his motor bike. Paradoxically he was on his way to his final exams to become a chiropractor. The crash left him in a lot of pain – particularly soft tissue pain.
And it was because of this that during his convalescence he determined to invent a machine which would treat his injuries and manage his pian. Using DIY skills and bits and pieces of various devices he constructed a rudimentary Theragun. The rest as they say is history as Wersland gained backing and support for the use of his devices - so much so that Theragun, now branded under Therabody, is the leading percussive therapy brand in the world.
Putting it to the test
I trialled the Theragun Elite the second from the top of the range model in the company’s line-up behind the Theragun Pro. I found it has everything that any athlete would need for such a device (the Pro has, for example, a greater stall speed and storable programmes). The stand-out feature for me was the app guidance and Bluetooth connectivity.
Many times, athletes will get a hold of a device for massage or warm-up but do not know how to use it specifically, well the Therabody app takes away all the head-scratching. You connect your Theragun to the app and you can allow it to take over and lead you through a specific session.
I found this very intuitive to use and obviously of great value when starting out to use the device.
You can, for example, select the body part you want to work on from the app, and with the Theragun connected, work for a specific time on that body part. The app shows which attachment to use (there are five) and the recommended grip, for example, so that you can more comfortably get it into the area that you want to treat.
And a graphic indicates how to sweep the device across the relevant area making sure you get maximum benefits. A further cool feature is the fact that the app will actually switch the Theragun off after each treatment. You can also manually control the amplitude of the Theragun from 2400PPM to 1750PPM depending on the type of effect you desire and vary the pressure you apply (the stall speed being 40lbs).
To use the device sweeping movements are generally recommended. The lighter the pressure the more the effect will target recovery, whilst the stronger the pressure the more the effect will be stimulatory. If you have sore muscles and knots, it’s advised that you work around these to reduce the inflammation and apply gentle pressure.
So, don’t “hammer” away at the painful area, as in all likelihood you will make the area worse. You want to break down the knot and achieve increased healing blood flow.
After a treatment you will probably feel heat in the targeted area and sometimes a tingling feeling which is due to the increase in blood flow.
I’ve used the device for both recovery and for warm-up purposes and have found it to be useful for both. A specific example, I had a sore ITB and the Theragun certainly reduced the soreness over a couple of days of treatment.
I do like to see if there is any research on products tested (where relevant) and at the time of writing I was unable to locate any, unlike with for example, EMS/Bioelectrical devices. So, we have to rely on personal experience and more anecdotal evidence which is favourable for use from a wide range of sources.
The Theragun Elite is easily transportable and quickly charged and is a lot quieter than the previous third generation which I previously tested. Ergonomically it’s also more comfortable to use as a result of the subtle design tweaks.
Theragun Elite Specs
Can store 3 pre-set programmes
40lbs stall speed
2400-1750 PPM speed
120min battery life
Wireless charge enabled
5 various treatment attachments
SRP £375 $399
More info Theragun.com
I regularly get questions posted on aspects of jumping, sprinting and conditioning on my various social media and in particular my YouTube channel., so I thought I would share a couple with you with my answers.
QUESTION 1 TRANSFERENCE OF TRAINING
I have been saying the same thing for years be it with runners or swimmers. It is all about thinking about transference and keeping the exercises as close to the chosen sport or activity as possible. I believe in working on challenging stability and making exercises as proprioceptively rich as possible so that the athlete figures out how to create a feeling of 'stiffness' and control is really important. So using plyometric exercises combined with landing and taking off from a slightly unstable surface or Bosu Ball can work OR stepping up onto a Bosu Ball with a weight or sandbag on the shoulders might be more rewarding. Wonder what you think?
I agree that working on unstable surfaces can be great for proprioception and injury avoidance and learning that "control" needed. One of the best ways, I believe of challenging the long jump take-off, for example, is by using a low mat for the penultimate step (as you may have seen in a video or two of mine). This should only be a couple of cms high and it overloads the take-off improves force absorption and return. We use a 6-10 step approach as it is very demanding. So this drill is very close to the requirements of the long jump take-off and has that direct transference as you indicate. I'm not one for heavy weights and Olympic Lifts in their own right, although we do do these (with the mature jumpers) following more triphasic methods. For young athletes there are far better and much more specific ways to get stronger, for jumping and sprinting from my point of view. With older athletes it's then a case of working out what they need more specifically - which could include a greater emphasis on weights and a specific muscular action.
QUESTION 2 SPRINT TECHNIQUE
My right thigh gets higher than Asafa Polwell’s one. Maybe it’s just about increasing frequency?
Your knees need to do forward and up and not just up (as may be the case by the sound of it). Think about moving your hips to generate speed and lifting the heel from the back of the body to the front and across the knee to achieve this also. If you improve your hip speed then your stride length and frequency will improve as well as your technique.
There are plenty of videos on the channel which will help you with this.
Check out this one. https://youtu.be/2hlZnNWf_wg
QUESTION TRIPLE JUMP
Double arms or single arm action which is the best,what is difference between this two types.
Double arm is probably the best throughout all the phases from a balance and power transference perspective. A single or quarter on the take-off can allow for more speed .- but due to the way the arms can recover it can lead to imbalance in the hop going into the step. Computer models for what they are worth in the real world vindicate the use of a double arm action throughout the phases and also a hop dominant phase ratio.
Women tend to use a counter movement swing more for balance than propulsion. Hope this helps Here a useful video:
AND DON"T FORGET TO TAKE A LOOK AT THE JUMPER WHERE MANY MORE QUESTIONS WILL BE ANSWERED. ONE OF THE STAND OUT ONES BEING HOW TO RETURN FROM LOCK-DOWN BY ENGLAND ATHLETICS MEDICAL LEAD, PHYSIO Stuart Butler. Click on link to view to go and watch video for more content.
If you are a young athlete (or even an older one) perfecting the triple jump is a bit of an arm wrestle. You get one part right, eg the hop only to mess up the step or the jump! Many coaches will say that it's very difficult, if not impossible, to achieve a perfect triple. I think that's important to consider as a coach or a jumper as invariably - and as I am eluding to - there will always be something that's not quite right in a jump. You've three take-offs, three arm actions (and these could all be different), you've huge forces to overcome .... no wonder the triple is one of the toughest track and field events to master.
As with most events though, if you spend a lot of time working on your technique (and developing the strength, speed and power) that's needed then it will pay off in the long run. And one of these biggest payoffs will be reduced potential for injury. If you don't hop properly with correct balance and landing mechanics for example, then it could well hurt. It's all a layering process of building up the physical and technical components.
I, for example, spend much time working on skipping drills, hopping drills and hop and bound combos with the young triple jumpers in order to hopefully create robust and technically proficient jumpers.
I've hence pulled together a video that will hopefully go somewhere to explaining some of the fundamentals when it comes to coaching young triple jumpers.
You can check it out BELOW:
Let me know what you think and stay safe
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