Coaching, jumps, sprints & more
Everything about jumping and sprinting and how to improve your performance
A recent request from a young athlete's dad in the US to analyse his son's long and triple jump technique got me thinking in the process of pulling the video together (see below)...
I have a 'combined' jumper in my training group Jonathan Ilori (bests of 16.28m and 7.32m) and his long jump - although good - suffers from a too long last stride. He tends to reach into the take-off and lower and lever into the air. Strangely enough his hitch-hang technique after leaving the ground is very good! And, there were some parallels with the American young athlete, based in Iowa. However, he tended to take large steps into the take-off for both the long and the triple. It's imperative for the TJ, to run off the take-off in order to maximise speed through the remaining phases. The angle of take-off is circa 16 degrees and this contrasts with the long jump one which is around 22-degrees. The LJ take-off also requires the athlete to 'set' more on the penultimate step, which will generally be slightly longer than the preceding step and definitely longer than the last step. They'll also be more lowering of the centre of mass by a couple of cm's.
I made some suggestions as to how the US-based jumper may improve his take-offs for both horizontal jumps in the linked video (plus other areas of his technique). Perhaps the key one for all dual jumpers reading this - in addition to my previous comments about the angles of take-off etc, for both events - pertains to the length of the last step for both events. The long jump one tends to be around 2.20m and the triple 2.40m for senior men. I suggested that the US jumper work to these distances on his run-ups for the different events to improve his take-offs, Indeed this is something that we have recently been working on with Jonathan (for the TJ).
There was a comment on the video about how top US coach Jeremy Fischer perhaps eludes to the idea of using different take-off legs for the hop in the TJ and the LJ - perhaps this is designed to untangle neuromuscular confusion. In time I will look more into this.
I was recently posed a question on my YT channel about the value of concentric strength and young athletes. I think this is a topic that needs some detailed consideration, hence I have copied my response in full and the question below. I hope it puts into context the value of concentric strength and how it's important to develop it but not so at the expense of reactivity and speed.
Yes, you do need a concentric base and this needs developing as a young athlete, but it will not be the main ingredient in your ultimate jump or sprint success.
Here's the Question:
As you may know, most of your viewers are based in the States and have been exposed to lots of American Football and the training associated with it, where people would lift weights six times a week. Many track athletes, in fact, have a football background including Christian Coleman, Will Claye and Bryce Lamb (who was a product of our rival school!) However this type of training seems like it is off with your training philosophy where you advocate two weights sessions a week. I believe most of your videos are a result of your training with athletes who already have a strong concentric base, able to jump 3m in the standing long jump, so you put weight training as a lower priority as less returns can be made from that training. Through digging through papers and being exposed to other training philosophies, I have developed a theory that the amount of weight you can lift would determine your ceiling. For example, a person who can squat 100kg would benefit less from plyometrics and bounding, therefore have it really be unlikely to be a world class jumper than a person who could squat 200kg in a condition where the two would have similar plyometric experience. Correct me if I am wrong Since much of your viewers are young high school athletes, I want your opinion on how should teenagers ages 16-18 start to develop that concentric base you referred to in some of your videos. It seems that two sessions of weights a week is little for someone looking to develop strength as quick as possible. For example, I am 16 years old and have a 2.35 m standing long jump and can squat 95 kg. Should most of the work be done in the offseason and maybe ramp up the frequency of weight sessions? I really want to use all my three seasons left wisely. Thanks for all the support you give your viewers and with the content you produce as you may have realized by now that you are the only channel on youtube who puts such effort into making these quality LJ/TJ videos PS. When will that drop jump video come out you mentioned a while ago? Really excited for that
Here's my reply:
Many thanks for your comments and the thought you have yourself put into your training and some of the theory of training. Now, in your case with your SLJ, I would recommend that you have a bigger concentric (and other muscular action) strength base. So, squatting, lunges, deadlifts etc will develop that base. Loaded jump squats and also sled pulls will also be perhaps more dynamic ways to develop this increased concentric capability. It will take time for an athlete of your age to develop this foundation strength. And, yes, despite my (slight) downplaying of concentric weight training, it is still important. I try to make the point that there are (especially for the mature athlete and ones with a high level of concentric ability) better ways to develop 'jump power'... but you do need that base. If you want to add a third session why not make it a power combination (complex/contrast) one where you add in plyos and eccentric drops for example. Then you may also benefit from the potentiating effects of the combined training methods. One thing you need to take care over is training adaptation. I would ask the question - how can the body adapt and 'grow stronger' in response to 6 sessions of weights a week? There's the over-shoot' phenomenon and the volume of training would likely create conditions for training stagnation and also potential refiguring of muscle fibre in ways that you might not want i.e. type 2x fibres to type 2a... Now, you mention your SLJ, how's your top end speed and your reactivity. I'd rather have a young athlete come to me who's fast and reactive rather than concentrically strong... strength is relatively easier to develop compared to the other qualities. I'll even use myself as an example, although I wish I trained differently back in the day (as most of us ex athletes do!) I was not that great as SLJ, at your age I was of a similar ability and only managed 2.85m at my supposed best. Yet, I ran 21.8sec and jumped 7.89m and to this day I'm still reactive at drop jumps, for example. Yes, I probably needed more of a concentric base in my early career which may have pushed me onto faster times and longer distances but it shows how innate qualities of speed and reactivity are perhaps more important. I'd say that a squat in the range of 200kg when you are mature would be a good target. Most of my male jumpers could do that, if they had to. Even I can do 150kg and I don't really weight train that much now. A note of depth of squat, I'd keep it to the range needed for the LJ and TJ and sprints, there is research that indicates that deep squatting can stretch tendons which is many ways you don't want. Shorter Achilles tendons, for example, can produce more power that longer ones. Hope this helps and guides. Will also post on the main page, in case you miss this.
)Last weekend I sat enthralled by the quality of the action at the Euro Indoors in Glasgow. It was a shame that I was unable to attend to support Jahisha Thomas an athlete in my group, but based in the States, who had qualified for the long jump. There weren't enough accreditations available for all personal coaches to attend.
Jahisha acquitted herself well enough in her first major representative international meeting with a 6.34m jump. Unfortunately this was not enough for her to advance to the finals. However, at a young age valuable experience no doubt has been gained. Onwards and upwards er, further as they say.
Speaking of further Ivana Spanovic won her third Euro indoor title with 6.99m. This was an incredible achievement as at the equivalent outdoor meeting in Berlin last summer she ruptured her Achilles tendon... so to come back from that and perform so creditably was incredible.
If you have been following my youtube channel you'll know that I have posted a couple of videos on Ivana's jumping style in an attempt to see what we can learn from the Serbian's technique and the way she sets up the jump. She is actually a little atypical with her lean back take-off and incomplete hitch-kick action. You'l find the videos on Ivana below.
We now begin a process of building up for the outdoor season - it's going to be tricky with the World Champs so late in the year in October, with the trials in August, and with some group members having an eye on that and others on other targets, such as the British Universities and Colleges championships at the start of May, It's going to take some creative and divergent planning to achieve this. I'll do my best to let you know what we do (when I work out what to do!).