Coaching, jumps, sprints & more
Everything about jumping and sprinting and how to improve your performance
As we actually nearly enter December it's time to change the blocks of training that we are doing.
With the undulating periodisation model that I'm using the emphases change slightly rather than wholesale. Unlike when I was an athlete the transition is not abrupt and we suddenly don't go straight from running 200's and 300's to sprinting and jumping - rather it's been a gradual progression of layering. Layering more speed work on speed work, more technical take-off work on more technical take-off work (so that we can transition to the pit and start jumping properly and with out cognitive confusion) ...
The triphasic training that I've been following in and out of the weights room seems to be going well with the group, it is a bit of an experiment this year. We've been following some of the protocols outlined by Cal Dietz in his book Triphasic Training. Individuals will respond differently to different training stimuli, so this has to be taken into account when new training methods are implemented. It's also not a wholesale change as I'd been incorporating elements into the group's training previously - isometric squats and presses and eccentric/isometric landing jumps.
I'll be able to comment more on this training-response outcome as the weeks pass and we do more speed testing and also more pit work. Incidentally, we did our first pit jump session recently and there did seem to be a good "jump response" - but this of course could be down to a number of other factors - for example, the general progression of training toward this and subsequent jump sessions i.e. that the jumpers were well-prepared to jump and confident physically and mentally (a response to the block periodisation approach most likely).
One last point which is slightly divergent from the above (but related) is the need to look at and try to train the feet and ankle flexors and extensors so that this crucial link in the kinetic chain applies force optimally and technically proficiently and with less injury risk up (and down) the body. Some of the group have flat feet and you can see how their feet roll in on foot contact whilst sprinting. Their feet don't return energy as quickly nor as sharply as other group members with higher arches and a more neutral foot plant. It stands to reason that if this can be corrected then greater contact response will result and therefore greater speed. To this end we have been doing some barefoot drills, and runs (over short distances) and other "foot work".
I'll be making a video on this subject and perhaps pulling together an article for Athletics Weekly on this in future. The feet are crucial for athletic performance but are often neglected from a training and conditioning point of view.
Latest Video (below)
The latest video I've uploaded contains answers to questions that I have been sent through the YT channel. These include:
How to establish a basic run-up length
How to beat a long jump distance plateau and what could be be the causal factors
And, how to pull together training session using a unit approach
YouTube Community Addition
My channel now has the community section added - where creators can be more in-touch with their followers ... it enables posts and "exclusive content" to be seen by subscribers. I can also post more specific comment and perhaps even article or at least snippets of where I want to expand on themes that I can't cover so easily in the videos, so do check that out.
Click to set custom HTML