Coaching, jumps, sprints & more
Everything about jumping and sprinting and how to improve your performance
This is the accompanying text for one of my exclusive YouTube channel members' videos. There are 30 on the channel and this one specifically deals with the training block post indoor season. This is my Training Block 6.
To get access to this and other exclusive Coach-Athlete member videos click here:
Video Timeline and Content
0.00min Introduction I explain the aim of this video – how to use undulating periodisation to prepare for the outdoor season.
0.41sec Recap on my methods of periodisation Undulating periodisation
I use a jig-saw piece methodology.
This specifically refers to how I construct training blocks and sessions. All the pieces of the long jump puzzle are fitted together to hopefully complete the long jump puzzle.
I keep the jumper very close to being able to perform well in the event year round and just dip below what can be called an optimum performance line across the training year.
Jig-saw pieces i.e drills and drill units:
Mechanics of the run-up- acceleration, acceleration phase, posture, rhythm … long jump take-off - penultimate step, hip swing, take-off drive sprint technique – heel recovery, foot strike, hip power, acceleration work, max velocity work, potentiation etc etc
“Try to see drills as a very specific way to condition.”
In each block of training I rotate those training jig-saw pieces.
In previous videos I have described how the blocks must follow logically from one to the other – to maximise potentiation.
I talk about running percentages (of maximum speed) and how keeping these above 80% will make it very easy to elevate speed and not lose it.
This block of training tends to work up to about 90/95% speed, for example, on average. I just want to hold the athletes back a little.
“It’s all about the synergy between the training blocks”.
3.22min Comment on fast twitch muscle fibre
Knowing a little about fast twitch muscle fibre and how it is potentially altered by training can be useful knowledge.
My approach hopefully ensures optimal adaptation. I go into a little detail – and indicate how much of the training we do seems to effect type 2a and type 2x fibres and not the most powerful type 2b ones – who’s percentage largely seems to now be seen as genetic. Do take a look at some of the videos on the channel on fast twitch muscle fibre. My thinking has changed in the light of recent research. See video below and HERE
4.58min The Training We are doing in this Block 5.40min
Session Content Analysis
I go through a couple of sessions in a typical week in this phase. These are the three main group sessions (Monday, Wednesday and Saturday. And I also go through a special session I do using the Lila Exogen wearable resistance kit. Note the content will change week to week.
First Main Session Basics
Unit 1: In place drills
Great for posture, balance, and body awareness Great for the hips – which is a key focus of my training
Powerful hip extension and flexion is crucial – without this you are going to be limited in terms of developing sprint speed.
Unit 2: Bar drills – which again have similar benefits to the basics. Marching, lunges, skipping, low cycles, high cycles etc. 10-20 reps over 20m; 6-10 variants.
(See main channel for more on bar drills.)
Bar runs up to about 90% 2x20m; 2x30; 2x40m
Unit 3: Plyometrics
I vary the content – you’ll see some hurdle jumps and drop jumps.
7.26min Second Main Session
Basics – in-place again, plus some eccentric movements e.g. single leg squats, calf lowers (good for Achilles tendons). These are included for pre-conditioning (injury avoidance reasons), “Try to include exercises which will strengthen your athletes.”
Unit 2: Leg cycling and piston drill combinations. So, again a further hip emphasis. There will be 5-6 variations, each performed twice over 20m.
Unit 3: Then, after a break, 50m build up runs – similar to the bar drill runs in Session I, the aim is to hit the percentage over the final 5m-10m of the efforts (depending on distance).
I’m trying to hold the athletes back a little.
Unit 4: Next: Jump technique We do two jump sessions a week – each has a different emphasis.
Long jumpers – we will do various mat drills which focus on different take-off requirements. We typically use 11-16 steps. We will go toward the longer end as the block progresses.
Triple jumpers working on hop technique. I’m less prescriptive with them as I need to focus on each athlete’s specific needs.
With the long jumpers, I’ve found that a more generic approach can work i.e "x" jumps using 2 mats (3rd step out and take-off), "x" jumps using 1 (on penultimate step).
“You do need to obviously focus your training on the individual needs of your athletes.”
Again we are working off a pretty long run-up. We will break the phases down – so could focus on hop to step, or do two bounds and a jump, for example.
Unit 5: Final unit could be 8x60m at about 80% as a way to maintain specific fitness. By running 60m the athlete will still run fast – which is quicker than if they attempted to do 5x200m at 80% and of course less metabolically demanding and potentially less disruptive to fast twitch fibre.
10.21min Third Main Session
Unit 1: First unit includes basic drills.
Unit 2: Then barefoot drills -marching, walking through the take-off, calf drills, low cycles and runs.
Make sure the track is safe to exercise without shoes and build up gradually over training blocks and years.
“It’s actually hard to run slowly without shoes”. And this means that the foot usually strikes the ground in the right position. Take time slowing down. Strong feet provide great foundations.
Unit 3: Next unit – combination drills These are a nod toward increasing speed:
Low cycle-scissors Low cycle-scissors
Low cycle-skips Low cycle-skip Over 50m 2 reps each
The transitions speed up the contacts as the drill is progressed – the athletes have to try to keep up with their feet/leg speed.
Unit 4: Long run-ups after a break. Here we add an extra two steps to the jumpers’ normal run-up. This is done sometimes to the pit and sometimes (as shown) on the track. The idea is that the jumper will be easily able to maintain the "attack" on their normal length run-ups when they have to. Sometimes we may add a take-off.
Unit 5: More jump technique work Long jumpers – again take-off emphasis. Eccentric take-off overload.
Triple jump similar to previous session “Use your coach’s eye – your knowledge of your athletes – to give them what they want.”
Unit 6: Weights session This is a lighter one - it includes jump squats, jump lunges and some hamstring work. Note: if the athletes are tired from the previous units/training week, we may curtail this session or change the exercises to less dynamic ones.
13min Special Session – micro-loading with Lila Exogen wearable resistance
This is very specific – we are targeting the thighs and the calf muscles with the attachable/detachable micro weights (10g-20g) to create different effects. Loading behind the knee will help to enhance stride length and in front of the knee cadence and foot contact. This is very much experimental work as I and the athletes get more up to speed with the potentialities of the Lila equipment.
For more on Lila and my very first thoughts please click HERE.
As I have said in other videos there seems to be some great potentiality with the kit. The sessions utilise various loading positions.
We will do some sprints and build up runs with Lila and then some unloaded efforts (this should also have a potentiating benefit).
This session can be intense and therefore I need to ensure that the subsequent sessions are not impaired.
We may have to dial back the content of the subsequent one for the athletes who have done the Lila session.
Using Lila has seemed to have worked. Whether that is solely attributable to the kit is difficult to specifically say as the other training will have also contributed to improvements.
Leigh seems to have responded particularly well as you will see in the video. She has progressed from 5.80m to 6.24m and her sprint form has improved significantly.
15.25min Summing up
Hopefully the information in the video will help you better understand undulating methodologies and how to plan training immediately post indoors.
Any questions please let me know and thanks for your support.