Coaching, jumps, sprints & more
Everything about jumping and sprinting and how to improve your performance
Recently I was asked to do a session for Ireland Athletics, This involved two days in Athlone working with their top long and triple jumpers. As part of my tasks - I produced some course notes - as it were - to support the athletes and coaches learning. Well, I got a little carried away - partly as I know how to use an on-line multi-media magazine creation software programme (Lucid Press). The consequence was more magazine that power-point presentation. So, I thought I would further work on The Jumper and then release it to a larger audience.
You can click on the image to view what I have created and there's also a short video of the content embedded into the page too via YouTube. As of today after not too much promotion 500 people from around the world have taken a look at The Jumper.
Should support be forthcoming (I have set up a Patreon page), then I may do a further "issue" and ask (and hopefully pay) other coaches from the jumps community to contribute.
Let me know what you think.
Within the first issue of The Jumper are:
My thoughts on how to piece training together
Long and triple jump run-up accuracy tips
Weight training for the jumps - limitations and potentialities
Plyometrics and specifically drop jumps
Links to The Triple Jumpers Podcast
The Jumper also contains links to some of the videos on my YouTube channel which further illustrate what's being talked about in some of the articles.
Again do let me know what you think.
European Jumps & Sprints Symposium Sweden
Last weekend I went to Karlstad in Sweden and met up with around 100 coaches mainly from Europe to watch various practical and theory sessions, taken by many of the world's leading coaches.
The event is run every two years and is organised by Swedish Athletics. I was lucky enough to have visited two years previously when the event was in Falun. The symposia always take place in Sweden.
There were numerous presentations of great interest and I filmed and recorded some of them. Attached to this post is the practical session taken by Yannick Treago on warming up and the penultimate step and take-off for the long jump. Yannick has coached numerous elite jumpers, including legendary triple jumper Christian Olsson and currently long jumper Thobias Montler - you can see much of the session in the video. I was very interested in the thoughts on take-off and the role of the arms and a different inflection on this (and the penultimate step). I say different as Yannick's views mirrored those of Brazilian, double Olympic gold medal winning long jump coach Nelio Moura - who presented in the UK a few weeks back (you can see his thoughts on take-off and the arms also on the YouTube channel and via the previous post). It's odd, that as far as I am aware, we in the UK don't work this higher lift arm action ... I have been trying it out and I think it could well be the way to go. So, look out for some commentary on that in future videos and posts.
It's been a busy period for me despite it being the supposed "off-season". The off-season is the time when winter training begins and plans are made for the indoor season and the outdoors, As I get older the months seem to fly by and this fast forward of time is perhaps not helped by the "looking forward" to the next track season ... it's a case of wishing for it to speed forward so that the improvements in the athletes being coached can be really seen and appreciated.
Anyway, back to the present and this off-season! Recently I got to meet top jumps coach Nelio Moura, Regular readers of this blog or viewers of the YouTube channel will know that I have interviewed him in the past - for Athletics Weekly magazine.
It was great to catch up with Nelio at Loughborough University over a coaching clinic weekend organised by England Athletics. Nelio took four sessions , two practical and two more theory. These covered plyometrics, take-off drills for long and triple jump, has coaching journey and also the more technical aspects of the long and triple.
It was interesting to find out that Nelio's first successes as a coach was with a race walker! He was a triple jumper himself but soon moved into coaching and he now coaches with his wife and daughter. Nelio spends time at present between Sao Paolo, China and Madrid coaching. Why the latter two, well he has been working with Chinese jumpers for a while, so the trips to China make sense. And Madrid, well that is where the Chinese and some of his Brazilian and south American jumpers congregate from time to time in the summer to train.
I enjoyed the weekend with Nelio and was lucky enough to have a couple of chats on my own with him and pick-up a little more knowledge.
I am in the process of pulling together some videos from the weekend and the first is now live on the channel - this is on plyometrics. (You can watch it from the box below). Next up will be one on his thoughts on take-off. The two videos will cover the practical sessions taken by Nelio. I may try to pull together some comment on the more theoretical ones.
Good luck with your training and competitions,
As a coach I know how important accurate timing is. In my primary event the long jump you really want to know how fast the jumper is travelling into the board over the last 10m, for example, and also importantly what their flying 20m and standing 20m sprint times are.
And for the 100m sprinter you might want to know 0-10m, 10-20m, 20-30m and 40m times. The problem is how can you do that with a stopwatch and without the type of kit that the IAAF rolls out at championships?
Enter Freelap the timing system which offers a very neat and extremely accurate (to 2-milisec) solution.
I've used the system for over a year now and have found it to be a great motivation for the athletes. As soon as those TX Junior Pro Timing pyramids are placed on the track or run-up the guys really respond and run as fast as they can.
So, not only is there the benefit of accurate timing but also of motivating higher intensity from the athletes. Win-win I guess.
The system is also easily set-up, very portable and has great consistency of operation.
If you are interested in buying a system ...
Please email firstname.lastname@example.org to discuss bespoke options and prices.
The video below will showcase more
Some further thoughts on use and my experiences ...
Like all tech the best way to learn is to play around with the kit to gain familiarity - once this is done it's important to consider and note the following.
The settings on the Tx Junior Pros (transmitter pyramids) - these need to match what you aim to time.
Here are some examples:
For a standing sprint with just end time required, the end transmitter is set to "finish" and the TX Touch Pro (start button) is used to start timing. This is a black disc with a button that is depressed with the thumb which is released when the athlete starts, thus triggering the system,
For flying times you need to set one TX Junior Pro to “start” and the end one to “finish”. The time will commence after the athlete passes the first transmitter.
For track intervals, for example, 200m reps place one Tx Touch Pro at the start set to start and one TX Junior Pro at the finish set to “finish”. Start your session.
Don't walk back past the TX Junior Pro at the finish as this will trigger the system when not needed – of which more later. You need to keep a 1.5m radius around the TX Junior Pro when wearing the FX Chip BLE (transmitter - which is the size of a small digital watch and fits on the athlete's waistband of their shorts/tights).
For improved and consistent accuracy you need to set the Tx Junior Pro receivers 80cm off the point/points you want to measure at for sprints, hurdles, intervals and long/triple jump. Why? The Tx Junior Pros pick up and store the speed of the moving athlete 80cm before them - thus, over a sprint you could have a time “inaccuracy” of 160cm with the start and finish accounted for, if you don’t position as instructed. The “add-on” 80cm also applies to split-time positioning.
Because of the Tx Junior Pros also 1.5m operating radius, freelap can time two athletes in adjacent lanes, which you can’t easily do with most accessible to athletes/coaches other timing systems (which can also take up three lanes to record an athlete in one – what with their tripods). You will need another FX Chip BLE to do this.
The app is an objective systematic coaching “diary”. It stores the times from the session of all the athletes and does this historically, so you as coach (and the athlete)s, can track their progress. You can specifically name each session and its content. (Note: all the training group can download the Myfreelap app and see their performances.)
It’s even possible for the coach to be at home, with the app open, and to be able to “virtually” see a session unfold. You give the freelap system to your athletes, they set it up as required, do the session and you’ll see how they are performing (hook this up with facetime or a wattsapp video and you’ll be even able to see the session too. - this is something I’ve yet to try!
Long jump and triple jump requires reactivity i.e. the ability to transfer from a hop landing into the step as is the case for the triple jump. However, it’s more specific than that as on each contact, for example, when running there is a reaction in the muscles of the ankles legs and hips. You’ll probably know of this as the stretch-reflex which is the key driver of plyometric exercises, such as the drop jump. However, there’s a further aspect that needs to be considered and which is developed via plyometrics and weights for example and that’s leg stiffness.
Basically, the better able your legs are at being able to withstand and return force quickly the greater the leg stiffness. What’s important is that there are three sites at which this leg stiffness can be measured and developed in the legs and that at this limb’s three joints – the ankle, knee and hip.
So, I believe it’s important to develop improved stiffness and therefore reactivity at these joints. So, how do you do this? Well, you do different types of plyometric exercises, for example. You’ll see in the image one of the group members performing a drop jump from a very low height – about 6cm.
In order to get a quick reaction and gain height from the double foot contact they need to use their feet and specifically their ankles. I instruct them to “flick” their feet down on contact to create the extension needed to gain vertical velocity.
If the athlete anticipates the landing and bends their knees in an attempt to power up, the end result is visibly reduced speed and less leg stiffness. We will do 2-4 x6 reps in a session once or twice a week on average across the training year of this exercise.
So, what about stiffness at the hip? We will do straight leg hops and near straight leg bounds. With the former the objective is to propel yourself forward from basically a virtually straight leg. I’ll often say “Like a pogo stick” to the athletes – and then recall that most are too young to know what they are! It’s a case of letting the bounce “happen” on each contact rather than forcing it and using increased knee bend to produce the power.
For knee stiffness then the majority of standard bounds, hops and other plyos will be doing the job … I feel it’s the blend of plyos (and weights) and the emphasis of stiffness at all the joints which contributes to all-over leg stiffness and which will therefore bring about improvement in the jumps and sprints.
Nelio Moura from Brazil is one of the world's top jumps coaches. He coached Irving Saladino and Mauren Maggi to Olympic gold medals at the 2008 Olympics. Wow! That's an achievement. (Checkout his instagram page https://www.instagram.com/neliomoura....) Nelio has written a book about jumps conditioning called Pliometrica - Jumping Further with Plyometric TRAINING: A Practical Guide. The book is in mainly Portuguese (there are English paragraphs) so get out your google translate (unless of course you can speak Portuguese!). The book is available through Amazon Brazil. I have a copy ... I was really interested in his work with 'assisted plyometrics' as you will see in the video. Nelio told me that the he has been researching these types of jumps for many years as a way to improve take-off power. This was the main reason why I got the book myself. Now, Nelio explained, contrary to what you might think that the assistance did not actually increase the speed of ground contact, but it did develop greater power for vertical velocity. Nelio explained: "The good thing with the assisted plyos is that even with these high forces, contact times does not increase." Since making the video on Ivana Spanovic (https://youtu.be/9B4R0ceP3lk) I became more intrigued with the vertical component of the take-off - Ivana has a higher vertical velocity than most other female jumpers (so does Juan Miguel Ecchevarria - but he has a more unique take-off action). Everything being equal the athlete with the greatest vertical velocity at take-off will be the one who jumps the furthest and who has the greatest landing velocity. So, I'm thinking and working through idas on how to boost the vertical component of take-off... I have began to tweak some of our plyometric drills accordingly - this could be very interesting. I will be interviewing Nelio for the main magazine that I write for in the UK Athletics Weekly and no doubt some of what I find out will also appear on this channel. Go check Nelio out - you will also find interviews with him on the Simply Faster podcasts if I recall correctly.
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’ve recently started to think about planning for the next training year. What do I keep the same? What do I change and what do I get rid of? These and other questions and potential answers are milling around in my head at present.
As, regular readers of this blog will know I’m very much a “less is more” type of coach when it comes to training planning (periodisation). I use a version of what’s known as “block” periodisation or undulating periodisation. This system never loses sight of speed, for example, and ensures that all the key qualities required for long and triple jump are not put on the shelf.
Classical models of periodisation, which use a pyramidal approach, with a wide general prep base, that move through cycles, to more specific and more specific training units, are now increasingly falling out of favour with coaches (particularly at the elite level). This is because, and keep that shelf comment in mind, if you put the key aspects of long and triple jump (speed, technique etc) onto that shelf at the beginning of the training year, they’ll gather metaphorical dust. A couple of months later you take them off that shelf and what do you find? They’re (metaphorically again) dusty. The result: the athlete struggles to run fast, take-off, coordinate technical movements quickly and efficiently and so on. So, you’re back behind the specific training continuum and needing to er, dust off technique and speed. The athlete then spends the next, and crucial part of the training year, attempting to get the speed and technical efficiency back, and probably to the level that they had at the end of the summer season when they started back training in the first place.
Oh, and did I mention tissue resilience – or cutting through the jargon - injury risk to muscles, ligaments and tendons? More specific to event training (and a pre-training programme), will significantly reduce the potential for injury – another benefit of block periodisation methods.
Oh, but they’ll be stronger and fitter some will shout who advocate macrocycles of general prep… stronger and fitter for what? (Stronger and fitter at being stronger and fitter probably). The jumper will not be specifically more powerful, quicker and crucially reactive enough to be able to lift out of greater speed and therefore jump further.
Now, if that same jumper trained for speed all year round, they’d get quicker and quicker - theoretically at least - there is a little bit more to it than, for example, sprinting everyday.
Many jumps coaches who follow the block periodisation method/methods will start the training year with acceleration work. It’s speed work, develops power and is more concentric in nature. The belief is that the greater starting power generated the greater the potential top-end speed – everything else being equal. This is an approach that I favour too. However, I think that I didn’t quite get the top end speed development right. There are so many factors to consider here – one being the need for a specific type of speed on the run-up. Running 40m-odd to hit a 20cm board is not the same as running 40m flat out. What’s key is the acceleration and optimum speed into and off of the board.
This year I hope to up my coaching game with a shiny bit of kit, probably a freelap timing system. This extremely portable bit of kit should enable me to measure the run-up speed parameters I want and this will inform me objectively, if I am getting my training planning right (or as “right” as it can be… better may be the way to put it).
Another aspect of training that I want to develop more for my jumpers will be a slightly different approach to muscular action training – I’m avoiding saying weight training and even strength and conditioning, as I don’t want people to think exclusively of weight room activities. I’m looking at getting more eccentric and even isometric training into our workouts this training year and I’ll say more about that in another post.
So, when it comes to training planning for long and triple jump I advocate that you think and act specifically. Speed on the run-up and at take-off/take-offs and the technical ability and power needed are the keys to jumping far. The training mix needs to reflect this and you need to be able to, as objectively as possible, be able to measure these qualities.
Look out for progress updates as this training season progresses. And good luck with your training and competition.
PS: Latest video is now up on the YT channel and this deals with that muscular action training I mentioned above.
And thanks to all those who've passed by and had a watch... we've now reached 3k subs and close to half a million views!
Over the last month or so my training group has had an additional member - Abdulrahman Sayeed who journeyed all the way from Cairo to train in sunny south London.
And sunny it was indeed, Abdulraham commented that our heat wave felt hotter than Cairo! In fact on one or two occasions we had to train indoors due to the heat!
Abdulrahman is an under 23 jumper with a best of 6.80m. He had "found me" through social media and had the wherewithal to organise himself and finance himself for a month in the UK.
I'd initially met him virtually, by way of my youtube channel and he'd sent me a video to take a look at of him jumping. It was then slightly surreal to see the person in person and actually jumping (running, doing weights etc) right in front of me. I guess it shows the power of social media and the virtual and then real ways in which people can connect through track & field.
I'd spotted many of the technical areas that Abdulrahman needed to work on in the video (and you can see more in the youtube video I've made on his time with us below) but there are other factors that you can't determine from a couple of clips of Abdulrahman - or any other jumper/athlete - in action.
What do I mean? Well, perhaps the most important area of work that I quickly saw needing attention was his reactivity. Abdulrahman was very strong concentrically but not eccentrically, nor reactively (i.e. plyometrically). He was a "heavy weights" type of athlete, who did very little plyometric and eccentric training. Pennies began to drop and it suddenly made sense why he could jump relatively further off of short approaches compared to longer ones. Basically he did not have the ability to take off at speed as his training was somewhat steered in a slower, more concentric muscular action direction, Now, the changes that he will need to make in this area will take time, and during his time with me in London, I gave him various sessions and ideas as to what to do on his return to Egypt and thereafter.
In the video you'll see some of the more technical issues that we worked on with Abdulrahman and his jumping and running. I plan to make a second video where I follow up on the change of conditioning regime needed.
The information presented in this post and in the video will be of relevance to all jumpers looking to improve and it highlights the crucial role that the "right" conditioning will have. You may have great technique but if you are unable to use if off of a full run-up at speed then you've obviously got a problem,
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The season is now picking up pace in the UK and most group members have been in action. As a coach it’s always a worrying time when you hope that all that training planning you’ve done and all the work the athletes have put in comes to something.
As a largely amateur coach I am not able to coach all the athletes individually (or in very small groups). This, for the long and triple jump especially, is probably the optimum way to coach the event. Jumpers have specific needs and focusses and it can be difficult to deal with these when you have 6 or more athletes at a session. Note: some less technical focus sessions do work better in a group, such as sprints, speed endurance runs, circuits and so forth. Nevertheless, focussing on the few rather than the many is more likely to provide the athlete with very specific feedback and training solutions that have more chance of working for them.
But it is what it is! So, basically all the athletes in my group follow a broadly similar training plan. One that follows a block periodisation methodology. This training planning method never loses sight of the key elements of the jumping events, technique, speed and power. So, a measure of how well the programme has worked every year simply comes down to how the guys are jumping!
Two group members who are flying in particular at present are Jonathan Ilori, who has gone from 16.06m in the triple jump last year, to 16.13m, and then 16.28m this year and Sarah Abrahams in the long jump who has impressed with two comps over 6m already this season (mid-June at time of writing) and a Pb of 6.12m. Other group members are doing well but it’s not quite so startling as it were compared to Jonathan and Sarah.
So, as a coach I try to reflect on why some of the group are doing really well and others not quite so well. There are of course so many factors to take into account – and you have to account for factors off the track as well as on it. Exams and work commitment of course have an influence on how well athletes do.
Keeping mental and physical notes of what’s happening year in year out and from athlete to athlete is very important. I know, for example, that Paul Ogun (best of 7.79m) – 7.45m indoors and 7.21m outdoors so far this season – historically needs more time to get into the competitive groove. Although his 7.21m jump at May’s Loughborough International was his best ever jump that early in the season - why should that (his easing more into the season) be the case? This is especially so when you look at how Jonathan and Sarah are doing and note that Paul is performing well in training too.
These are the conundrums that a coach faces. Reflection is needed. I feel a responsibility to get the athletes to jump as far as they can and I always try to think what can be improved on. If we (athletes and coaches) had more time then we may have more chance to get it 100% rights, but we are not professional coaches nor professional athletes, so it’s going to be more of a challenge, but hopefully we’ll get there.
In the video below you’ll see Jonathan and Sarah in action. The video focuses on developing the peak speed needed to jump really far as a season peak approaches.
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