Coaching, jumps, sprints & more
Everything about jumping and sprinting and how to improve your performance
In my latest YouTube video I show you a multi muscular movement workout which is easy to do. It incorporates eccentric, concentric and isometric exercises. These develop greater power and also resilience - so they are great at combatting injury.
You’ll see box to box jumps, drop and block jumps with added weight, and isometric squats and hamstring bridges, for example.
We will often do this workout in season as it does not have a too draining effect on muscles or mind.
It’ll often be a part of our Saturday workout when there are no comps.
In terms of reps and sets we’re looking at 3-4 x 6 reps of the jump exercises and 3-4 sets of the eccentric ones with some variation (where relevant) with the angles or limbs positions held. Holds are around 10sec.
If you’ve any specific questions then let me know.
Eccentric - muscular lengthening
Concentric - muscular shortening
Isometric - no muscular action
From time to time we won't be able to get to the track or gym to train or we may be in a hotel room perhaps a few days from a competition or on a work trip, but we want to or need to get in a workout.
During lock-down I produced a number of "Workout at Home & Stay-safe" video workouts. It's been interesting to see from the video stats on my YouTube channel that people are still doing them. Indeed one of the jumpers I coach remotely is doing some of the workouts as a part of her current conditioning. Bora is based in Hungary and is - at the time of writing - 15, she has a very good for her age best of 5.88m. Her specific fitness has definitely improved in consequence of doing these workouts as a part of her training.
The workouts as befitted the Covid period use little training kit - for example, STRETCH BANDS. Indeed for some I improvised weights by filling plastic bottles with water.
Note: 1 litre of water weights about 1kg.
I included many specific jumps and sprint exercises into these workouts. There were, for example, numerous sprint drills. done in-place There were also many exercises designed to also specifically strengthen the muscles, tendons and ligaments involved in sprinting and jumping.
Most of the workouts are follow-along ones. This means that you can start the video and be guided by me through the exercises and the time on and off periods. So, all you need to do is do the exercises, which I will have showcased and explained how to do at the beginning of the video.
The videos can be seen HERE.
HITCH-KICK KEY POSITIONS
1: Hold knee drive from board
2: Extend foreleg away from knee
3: Pull free leg down straight and fast below and behind hips. Same side arm and leg should be in alignment
4: Move into landing position (legs should rotate quickly in advance of the hips)
WHY NOT CONSIDER BECOMING A MEMBER ON MY YOUBE CHANNEL AND GAINING ACCESS TO EXCLUSIVE VIDEOS SUCH AS HOW TO COACH THE HITCH-KICK?
At the time of writing this is the latest video of 33 Members' only videos. This one takes you through a hitch-kick learning training session I did with one of my visiting athletes. You'll see the steps which I went through with the athlete and the drills we used to get him learning the hitch (from a poorly executed hang). You'll also hear him in real time listening and responding to my feedback. The aim is that this will aid you in learning how to really practically teach the hitch-kick.
IN THIS VIDEO ON MY YOUTUBE CHANNEL I TAKE A LOOK AT:
How to improve vertical long jump take-off velocity i.e. get more height
This is a follow up video from the previous one on long jump horizontal velocity
(LONG JUMP ESSENTIALS #1 TAKE-OFF SPEED. HORIZONTAL VELOCITY & WHY YOU ALWAYS SLOW DOWN
0.36sec Statistics are presented from World Athletics and in particular the 2017 World outdoor champs LJ final won by Luvo Manyonga with Jarrion Lawson in second (8.48m/8.44m).
I go through the jumpers' vertical and horizontal take-off velocities.
Manyonga achieves greater vertical velocity and this could be the reason for his winning leap. Lawson is faster horizontally - again see horizontal velocity video.
1.42min: Jump distance is a product of horizontal and vertical take-off velocity
1.57min: Other factors which influence vertical velocity from a biomechanics point of view
The degree and speed of knee flexion at take-off
Take-off angle is another factor (more in another video to come)
3.00min: What can you do to improve your take-off hight?
Eccentric overload drills
Mat placed on penultimate step will overload the take-off and the forces which need to be braked and returned. This is known as the “coupling” time between the eccentric and the concentric phases.
Plyo eccentric emphasis jump drills
3.30min Eccentric overload drill
I include this drill across the whole of the training year
3.59min: Eccentric emphasis plyos - for example, drop and block jumps (with or without added weight) and downhill step jumps.
I provide an example of research which shows how downhill step jumps can improve vertical jumping ability and the torque in the knee extensors
4.32min More on drop and block jumps
Note the eccentric take-off work is much more specific
5.10min Summing up
5.54min Consider becoming a channel member
6.13min Freelpap system
-We tend to post the positives on social media - the aim is to showcase all that is good. However, it does not always go to plan and that is life…
At the recent British World Champs Trials Leigh fouled out in the long jump. That there were only nine in the field and that she was the only one to leave after three rounds meant the pill was a harder one to swallow.
Her jumps - and two were minimal fouls - would have easily made the cut. However, it was not to be.
LESSONS TO BE LEARNT
I had told Leigh “to be in the moment”, to be in “control” of what she was doing, that she “only” needed 5.90m to make the final, but for whatever reasons it did not happen. Let me try to explain…
You take your run-up back but you still foul.
I’ve been there, I’ve coached this … tell the athlete to keep it tight to run the same and distribute speed as they always do in training, but a competition and a high-level one is just not the same.
Adrenaline, nerves, desire, fear, all kick-in.
Mistakes happen after all the athlete is human.
As Leigh approached the baord six to seven steps out on her third attempt I knew it would be a foul. She had over-cooked it and was runing faster than the previous two attempts. She was covering more ground,
The jump was long and it and a clear foul. A real head in hands moment.
But that is the nature of sport.
There’s not too much you can say in the aftermath … I try to focus on the positives - in this case the length of the jumps (albeit fouls) and an improvement in technique. (Leigh was getting a better take-off and more hight.) So, it won’t be long before the fouls count.
It’ll be a totally different mood. The lessons will be learnt and the learning implemented.
Look out for a specific video on this on my YouTube channel soon.