Coaching, jumps, sprints & more
Everything about jumping and sprinting and how to improve your performance
I recently interviewed Brazilian Nelio Moura for Athletics Weekly Nelio is one of the top jumps coaches around. He coached both 2008 Olympic long jump champions - Panama's Irving Saladino and his own countrywoman Maurren high Maggi.
Nelio will be coming over to the UK in October to give a presentation (should you be interested in attending then please email me your details and I will forward them on to England Athletics - who are organising the visit).
In the meantime here's a snippet of the interview I did with Nelio. I'll add some more aspects of it over the forthcoming months to my blog and do also look out for the full interview on the AW website.
Nelio talks to John
John: You are known for your use of assisted plyometrics, where did you get the idea from and how do you incorporate them into your training? Do you place more importance on plyometrics than weights, for example, and how necessary do you actually think weights are for a jumper?
Nelio: The idea came from the sprinter’s assisted running, even though we now know it works differently. I began using it at the end of the 90’s. I found some Japanese studies talking about it, and I wanted to try. The results have been good so far.
The core of my programme is the strength training. Plyometrics develop strength in a very specific way, so I consider it extremely important. However, I also use weights (mostly free weights), whenever possible combining it with plyos.
John: Please describe a couple of assisted plyo exercises?
Nelio: The most discussed and studied is the double-leg assisted vertical jump. We use elastic ropes to “reduce” the weight around 20%, and do sets of reactive vertical jumps. One obvious progression is to do single-leg vertical jumps, but this is pretty intense, only for very advanced athletes.
John: What are your key 5-6 exercises, for a long jumper? (from all potentialities)
Nelio: Running (sprinting) skills are a top priority for long jumpers (and triple jumpers as well). I like running over small hurdles to teach them form and rhythm.
Preparation for the take-off and the take-off itself are probably the two most important phases in the long jump. So, the other exercises I use the most are related to these phases: 1) combinations of three consecutive take-offs, with one step between them; 2) combinations of three consecutive take-offs, with three steps between them; 3) long jumps with medium approach, take-off from a 5 cm high box; and 4) long jumps with medium approach, step onto the 5cm box at the penultimate support and take-off from the board.
John: If you were coaching a young developing long jumper, what are the key things you would focus on?
NM: Sprinting mechanics, approach run – take-off transition and the take-off itself. Accuracy is also a big concern since early on…
Nelio has also written a book detailing much of his conditioning methods - Pliometrica
If you are interested in a copy then please contact me at email@example.com I have found the book to be very useful especially the chapter on assisted plyometrics. Okay it's written in Portuguese but three are English summaries - but with many photos of the drills is reasonably easy to follow - unless of course you speak Portuguese!!
Below you'll find my latest YouTube video on two specific sprint drills - these work both nearside and frontside mechanics and when put together I've found that they really can directly improve sprint technique. Please take a look and do subscribe to the channel.
We're about a third into the season in the UK and there's a bit of a divide between how the younger squad are doing and how the older ones are.
Young athletes are vessels full of PBs and technical and physical development ... give them the right training and they will improve (hey, even the wrong training may even get them results ... for a while ... ). With older athletes their PB days will be far less frequent and the sport becomes more serious and one of incremental improvement.
Two halves of the coin
The younger side
So, I have 6 athletes I coach going to this weekend's English school - some of these, as befits the standard of the "Schools" are ranked in the UK's top 10 for their various age groups. For them the "Schools" are like a mini Olympics and it's both exciting and a little intimidating for them. I have to try to manage expectation and perspective. I want them to do well and progress but still have them around in 3,4,5 years and beyond entering the senior ranks. It's at that age when we want to see them at their best and not at 13, 14, 15. It's difficult sometimes to moderate young athletes (and their parent's) desires and goals ... but hopefully I will be able to make them all be aware of the longer term picture.
The older side
Speaking of this other side, the older athletes have started well, well well enough. Managing expiation is also an issue here too. PBs, as mentioned will be harder to obtain, as will be the standards to get the Champs that are available to them - Worlds, Olympics and so on. Some athletes will realise that they'll be less likely to achieve such goals and will set their own targets and this reflects reality and maturity and love of the sport and that desire to be better, to get better as an individual, whether they be jumping 7m or 6m for that matter. For those that are in the limbo area between being a high ranking national athlete and trying to gain selection for a major champs it can be frustrating. The standards set are very high - higher than what they are in perspective for the English Schools or junior championships. There's a literal big jump between the 7.50-odd required for the World Juniors and the 8.17m I believe required for the Worlds. And it can take years to bridge the divide and progress to elite athlete. It takes more than talent, it takes perseverance and time and the falling together of the right circumstances, coach, facilities, time to train and so on.
Briding the divide
Young athletes really have less to worry about - they're not paying the mortgage, for example! It's easier to focus at school or as a student on athletics ... senior athletes go about their business often without fanfare and less "progression" championships to step to and from. That's the serious end of the sport and it's the most difficult one and much respect must go to those amateur athletes who train almost as hard as the few professionals .... hopefully some of the seniors in my group will ultimately bridge the gap and reach major games and hopefully the younger ones will see their successes at an early age as just that and as a way forward toward "bigger" success and really significant PBs.
Holiday programme scheme
This school summer holidays we will be running twice weekly coaching sessions at the David Weir centre in Sutton from Mon 22nd July for 4 weeks (Mondays and Thursdays 11-1). Email me at firstname.lastname@example.org for further details
It deals a little with athlete expectation as well as letting you come along with us on our recent trip to France to compete in Artois