Coaching, jumps, sprints & more
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Last weekend (17th Feb) I was fortunate to coach Jahisha Thomas in the long jump at the the IAAF Grand Prix. It was my first experience of coaching at such a type of meeting. The atmosphere was electric and there were some great performances.
Of course I was interested in the jumps and sprint action and the long jump enabled me to study close up Ivana Spanovic and Cuban sensation (and the man many are now betting on breaking the world record) Juan Miguel Echivarria. Spanovic jumped 6.72m to win and pulled out of her last jump, hopefully to save energy rather than trouble any injury as she gears up for the Euro indoors. Echevarria had problems finding the board in the right position, he was reaching into it quite significantly and not therefore maximising his flight. Nevertheless, he finished with a leap of 8.21m.
I pulled together a short VLOG on my experiences for the YouTube channel and you will find the link below. In time I hope to more closely look at the techniques of Spanovic and Echevarria in order to see whether there is a relevance/transferability from what they do to the jumpers in my group and of course all you other jumpers and jumps coaches. One thing I did see was that their take-off legs were very straight (very straight).
Jahisha jumped 6.36m and had a few take-off issues herself, but she has nearly two weeks before the Europeans indoors which will be a great experience for her (and me if I am able to go). It will be her senior GB debut.
As a coach, the major meetings of the domestic calendar are the ones that matter – that’s for a group who are at a level where podium places at these events and potential selection for major championships are not too far out of reach.
Last weekend five of the group were in action at the Birmingham Indoor Championships – which were trials for the European Indoor Championships, being held in Glasgow in early March.
The two-day meeting started with Jonathan (Ilori) in the triple jump. The standard for Glasgow was 16.50m and Jonathan had a best from last year of 16.28m. He’d had a couple of outings this year and had managed 15.74m, without really hitting the big jump - timing as in all technical events, comes with competition. Looking great in warm-up, his first competitive jump resulted in him stuttering onto the board, rushing his phases and not getting the range needed – still it was 15.64m and promising given all that. Unfortunately, Jonathan experienced run-up issues – not of the same magnitude throughout the comp – but enough to put him off from obtaining the optimum take-off position (crucial for all the jumps). In the last round he managed to get closer to what was required but still didn’t as I say “connect”. Nevertheless, he went out to 15.97m and went into third place, behind Nathan Douglas (16.27m) and Nathan Fox (16.12m). Next to jump was Michael Puplampu and Jonathan’s effort must have kick-started his adrenaline as hitting the board perfectly Michael leapt 16.28m to not only surpass Jonathan but move into first place.
An hour and a half later Alison (Wilder) was up in the women’s triple jump. Alison suffered some technical issues too but managed a season’s best of 12.32m for seventh overall. The competition was won by Naomi Ogbeta who leapt a stunning 14.05m for a British under 23 record. And Naomi looks like she’s got more in the tank.
On Sunday, it was the turn of the long jumpers. Paul (Ogun) began well opening with 7.27m and was unlucky on a couple of jumps to trail into the landing losing around 15cm with jumps in the twenties… as you’ll know if you have been following the YT videos Paul is changing to a hitch-kick and tweaking his running action. Competitions are where athletes default to previous settings and this was partly the case with Paul. Nevertheless, he was running really well and managed to jump 7.37m which was a season’s best and good enough for sixth (this Wednesday he has a comp in Ireland …). Feron Sayers took the win with 7.72m, and having achieved the 7.95m qualification standard for the Euro Indoors last year, will be heading to Glasgow.
Last on the card for me was the women’s long jump with regular group member Sara (Abrahams) and temporary member Jahisha (Thomas) competing (I coached her before she went to the States and am her UK coach). In many ways this was the event many were waiting for as it featured Katrina Johnson-Thompson and Jazmin Sawyers. I also had a sneaky feeling that our girls could be among the challengers. And so it turned out. Sarah managed 6.21m and came in fifth (it was her second longest jump ever). Coaches are never really happy and nor was Sarah as we knew she could have jumped further … that’ll happen on another day. I will say I was happy with Jahisha. She had the Euro qualification distance from a jump in the US in Jan – bang on with 6.50m (although she had an outdoor mark of 6.69m).
I’ll say coaching this comp was not easy as I had not seen Jahisha jump in a comp for a while and I had to re-see and re-instruct … also as she has an American coach (she’s based much of the time in Iowa where she went to university) watching what I said was also important. Different coaches can say the same thing differently. Luckily “we” worked it out and in a tight competition Jahisha jumped 6.36m to finish second behind KJT (6.46m) and just 1cm in front of third placer Abigale Irozuru! There were some of timing issues again, similar to Jonathan, with Jahisha not getting onto the take-off properly and going “up”, rather than out. But second place is second place and she’s on the plane to Glasgow for her first major GB championships.
So, it was a satisfying day for “Team Sheps” and we look forward to more days, better days in fact in the future.
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This weekend 9th-10th of Feb the European indoor trials takes place at the NIA Birmingham. I will have four regular group members competing and a fifth who is back from the US, who has trained with us in the past. It's going to be a busy but exciting weekend. Two are in the women's long jump, and one each in the men's long jump, women's triple and men's triple.
All has been going well in training and it's now down to what happens on the day. All the athletes should be reasonably confident that everything else being equal they will do well. Believing that you can is as important as is valuing the meeting and making it a do-well event.
I will say that the tweaks we have made to the training programme this year seem to have added a little something else to preparations. The two differing inclusions being: 1: a greater emphasis on triphasic weight training and plyometrics and 2: the use of the Freelap timing system systematically throughout the training year since October.
I've written about the use of eccentric and isometric exercises (as well as concentric ones) in the past and also 'talked' about that in some of the videos on my YouTube channel, but what it does seem to have done for many of the group is up their take-off and sprint power. I think this is a consequence of greater leg stiffness and it's particularly noticeable in one of the group in particular (I won't mention any names). Being able to not absorb force (yes not) is a key to jumping, you want to 'hit' the take-off and power out of it at lightening speed - and it seems that specific isometric and eccentric means can aid that.
And the Freelap system being able to really time standing 20m runs and flying 20m runs, for example, has been a great analytial means and also a great motivator for the group. (The system is accurate to 2/1000 of a sec)/ Placing those little yellow recievers on the track and trying to run from one to the other as fast as possible does make the athletes run faster (and that in itself is crucial for improved speed). It's turning into a very useful coach's tool and it's so portable - no taking up of two lanes to record times as with gate systems.
And in 99% of cases the times have improved right up until now and this forthcoming weekend. I'm particularly interested in fly 20m speed and all the guys have moved faster than before - significantly so in cases. We did some of these runs last Saturday, so let's hope for some fast and far great performances this weekend.
Lookout for this video on using platforms to improve and pattern the long jump take-off. Its something that I have been doing for a couple of years now and teaches the penultimate step in particular. I explain how and why it works in the video.
Also if you haven't please do sign up to the Chanel - as a subscriber you will have greater access to the community section where I have been posting some exclusive content, such as short run-downs on what we did in a specific training session and also an overview of a particular exercise.