In today’s YouTube channel video I answer some of the questions which resulted from the video before this (https://youtu.be/ivFQMrT3m6Q) one which looked at how downhill sprints and drills can improve on flat sprinting. 
In response to that video I got quite a few comments and questions. 
​
The first question:
What you can do in a competition environment if you don’t have a down grade to use. 
In answer to this I explain and detail how you can use plyometrics and weights to create a simialr effect. Plyos would be the obvious choice as they can be done with nothng but yourself!
I explain what  loadings and reps work best.

The second question references what happens if you regularly do downhill sprinting. 
I talk about the pros and cons and note that all traning sessions should be potentiating.

If you’ve any specific questons on this video or any others then do leave them in the section below.

It’s great coaching jumpers and sprinters. I’ve been doing this for over 15 years and I’ve had quite a bit of success. I’ve coached a European Junior Champion, had athletes go to the European indoor and soon outdoor championships. I have even produced age group British record holders and numerous internationals across all age ranges. I’ve coached athletes onto UKA funding programmes.
On social media - something that’s often neglected by coaches - I’ve close to 60,000 subscribers. My youtube channel gets thousands of views everyday … yet financially I can struggle to do what I appear to be pretty good at!

I’m probably one of the few “professional” coaches in the UK who’s not working for a governing body. Most of us coaches do so for little financial reward. 
Yes, I have worked for the England, Welsh, Great Britain and Irish federations (and others), but this work is occasional. I therefore make the majority of my money from the athletes I coach and from my social media (and the odd bit of writing … my most recent “proper” job!).

Athletics is a sport some say that is in decline … yes, compared to when I was an international long jumper in the eighties and nineties the sport has declined in terms of its global presence on sports top table and also at senior level domestically in terms of strength in depth. However, it is still probably after football the most practised sport in the world. Access to running and jumping and to a degree throwing and vaulting does not require huge financial outlay for most and facilities are often to be found.

What’s not to be found in many countries are truly qualified, professional and experienced coaches to coach these athletes. Nearly everyday I get messages from athletes at home and abroad asking me to coach them. Obviously I can’t … and then many will expect this to be for free if I did. 
It’s hard to fathom how people can expect athletics’ coaches to work for nothing. And coaching can be work. You have training programmes to write, athletes to manage, coaching sessions to supervise often 2-4 times a day. The requirements go on and on. 
Like many coaches in our sport I will often go out of my way to help those I coach. I feel “responsible”. We don’t want to see talent wasted.
Yet, often this is a one way flow. The coach despite being central to the sport often sits on the periphery. 

I coach Jahisha Thomas in the UK with Clive Thomas her US based coach. Jahisha recently got selected for the European Championships in Munich this August. 
This is great and I’m proud to have contributed to her development. However, when asked if I could go and support her I got anxious. Stressed, as I will have to find the money to go to Germany myself. And I don’t have the £1000 that’s needed to get there. 
There is no funding to help coaches go and even when (and if) there I’ll have to buy tickets to the arena in hope that I can help her. The latter factors are understood, British Athletics can’t have accreditation for 100 odd coaches (due to team size). 
However, perhaps support via other mechanisms should be in place. Perhaps there should be a fund set up to help coaches get to championships … grants perhaps. Something and not nothing.

However, there is a fundamental further issue here. We have a professional sport at the elite level that relies largely on amateur coaches at this and all other levels. The “do it for nothing” cohort of coaches of my generation won’t be around forever and younger coaches won’t enter the “profession” if they can’t support themselves. 

I feel awkward, odd, worried writing this… however, perhaps the hidden (majority) voice should not remain so. There are many coaches who moan particularly about the establishment and the “poaching” of athletes. I’m not one of them … that’s a rather stuck record. 
Rather I want athletics coaches to be valued to be able to do what they are good at for a living wage. We can’t just think - as many old school coaches do - that charging for our services is wrong. 

I’m actually guilty here to a degree … I have undervalued myself. How do I know? People have offered me more than I have wanted to charge them and have suggested that I need to if not charge the big bucks at least truly value what a lifetime of knowledge and success has provided me with. (My accountant will be happy I’ve come to this realisation albeit a little late!).

One last point: I do coach thousands for free via my social media. At athletics meetings invariably I now get recognised and thanked for the work I do. This also happens virtually from messages received on-line from home and abroad. There is a dearth of accessible on-line coaching material for coaches working at the “real” level of our sport - club and below elite level. What’s the point of knowing how an elite athlete trains and how they improved by a tenth, for example, when a club coach wants to know how to teach a sprinter with no training how to run efficiently!  It’s not just athletes who reach out to me for help.

If you’d like to help me get to Munich then follow this link: 

​https://www.paypal.com/donate/?hosted_button_id=N6SSLEXAQMGGU

What did you thinks of the Oregon World Champs? There were of course some great, great performances ... but for me as a jumps coach Pablo Pichardo stood out for a number of reasons - although perhaps (in the UK at least) his winning leap and gold was not celebrated as much as it should probably have been.
Pichardo's world-leading leap of 17.95 metres saw off Burkina Faso's Hugues Fabrice Zango and China's Yaming Zhu.

Technical comment
Pichardo is very much of the Cuban triple jump school with his approach run rhythm and his jumping style and "bounce". Do recall that Pichardo was born and developed his triple jump craft before switching to Portugal (see more below). Cuban jumpers are very explosive and have great "bounce". For reference other styles of jump are power, speed and strength. There is also what's known as the Polish style (flat trajectory and fast) and the Russian style which uses higher trajectories and greater strength.
Pichardo is also pretty unique in that he sets his hop phase up in a way not to dissimilar to a long jumper. As you can see in the video below he drops his hips and drives into the hop. This will enable more vertical velocity to be achieved for the hop ... most advice is to keep that to a minimum and to run flat through the take-off, keeping the take-off angle very slow circa 16%.
Some of my jumpers adopted the Pichardo set, but they are not springy enough nor fast enough to profit from it at this stage in their jumping. So, I encourage them to run fast and flat through the hop take-off - with control of course. 
Setting up the hop is vital to a long triple jump and great confidence and technique is required to perform it optimally. The free thigh must drive forward and then drop down long as the hop leg is pulled through is a large arc. Lifting the arms and chest at take-off can aid the performance of a good hop. It takes time and practise to do this and initially it may be necessary to under hop and slow the approach down a little when developing the triple jumping craft.
There are plenty of videos on my channel looking at triple jump and the hop so do check these out. You can view one below.

World Triple Jump Final Event Report courtesy of RedBull
Pichardo came into the championship with the 2021 Diamond League triple jump crown and a 2022 World Indoor Championships silver medal to his name following his winning Olympic leap in Japan last August.
Before his switch to Portuguese nationality in December 2017 and competitive outings from August 2019, Pichardo earned two world outdoor silver medals and one world indoor silver medal for Cuba.
Pichardo led qualification with 17.16m.
In the final, Pichardo jumped 17.95m on his first attempt to claim the top spot on the podium from Zango's season's best of 17.55m for silver and Zhu's season's best of 17.31m for bronze . Significantly Pichardo also landed jumps of 17.92m, 17.57m and 17.51m to underline his superiority over the rest of the field,

In this week’s Friday video on my YouTube channel (Fri 1 2022) we take a look at what is known as potentiation. Potentiation involves the specific combination of drills, activities and conditioning methods in a way which is deigned to boost the power output of muscles.
Put simply the combination of dynamic activities is seen to increase neural excitement and enable the body to recruit more amounts of fast twitch muscle fibre and the motor units which recruit them.
Fast twitch fibre is “difficult” to fully recruit under “normal” circumstances, it needs large amounts of neural energy to provide the stimulation.
Potentiating training is seen as a way to provide this stimulation.
There are various protocols and ideas as to how to potentiate training. You can combine related weights exercises with related plyometric/jump exercises - for example, heavy load jump squats and drop jumps. Another option could be weighted sled pulls and/or lighter sled and unresisted runs.
It’s also possible to potentiate competitive and technical jump training. You could, for example, include rebound jumps or jump squats between jumps and there is research on this.
There is a considerable amount of research that indicates that potentiating training works and works well at that.
There are, however, some caveats - for example, some research indicates that those jumpers and sprinters with a higher level of strength will respond more to potentiation.

In the video I focus on potentiating sprinting and jumping directly.
The jump enhancing research I eluded to above - which involved national level decathletes - showed that when long jumping vertical velocity was improved after plyometric activity. Improvements of over 20cm were attributed to the potentiating activity.
The research included a control group who jumped without performing the potentiating plyometrics and they did not improve their vertical take-off velocity and resultant distance in the same way.

THIS GOT ME THINKING “I’LL DO MY OWN EXPERIMENTING”
I decided to start my own research. I want to see how I can potentiate jump training. This would obviously seem to be the most important potentiating transference for me as a jumps coach and I’d assume for many of you reading this. (Note: I do include lots of other potentiating activity in my day to day training - more on this in another post/video). However, I have never - until this point - actually directly tried to potentiate actual jumping.
So, we started with u20 Ruby (best of 6.09m).
I decided to start with Ruby as despite her 6m jump she’s not able to generate as much vertical velocity as I might have thought she could. I have identified this from eccentric overload take-off work in the past. We have been working on developing this quality over the last training phase.

Protocol: Loaded jump squats (concentric emphasis) 3x3 @ 16kg circa 20% of her bodyweight
Eccentric emphasis take-offs from 10 steps with a 3cm mat placed on the pen step (You’ll have probably seen these take-off developing jumps in my videos - I am a very firm believe in them),

Rationale: I wanted to see whether the jump squats would lead to the potentiation of the eccentric long jump take-offs and specifically an increase in height from the take-off
I chose concentric jump squats as a large amount of neural energy is needed to lift up from the weight and due to the jumps being paused between each rep, the landing has an eccentric (blocking) emphasis.

Session protocol:
Ruby did one jump before implementing the potentially potentiating jump squats. She then did a take-off (mat on penultimate step. 10 step approach as noted) 90sec later.
There was slightly more vertical lift at take-off compared to the first jump (this could of course have been a response to the first jump … it’s always going to take some time to get into a session).
Then 90sec later 3 more jump squats were taken and then 90sec later a further jump (take-off) was made. This time I could see more power on the run-up and also at take-off via more height. Obviously I’m going on my coach’s eye here and no high-tech kit was used. However, Ruby corroborated what I saw with how she “felt” when jumping.
Ruby then did a further jump without the jump squats and this one was not do good - note there are so many reasons why a jump may not be as good as the previous or subsequent one … less proficient take-off, less proficient approach and so on.
We did a further 3 jumps squats and another couple of jumps - keeping so similar rest intervals. Interestingly Ruby’s performance of the jump squats was better (consider that potentiation works in both directions) and that on one of the jumps the take-off was really good.

Conclusions
It would seem that the potentiating loaded jump squats may have assisted with gaining height and therefore increased vertical velocity at take-off. This was evident on 2-3 take-offs from the 6 in particular.
I will continue to experiment with Ruby and some of the senior jumpers. I will stick with loaded jump squats initially but in time may also try rebound/drop jumps. It’ll be interesting to see what happens and whether certain jumpers respond more than others.
Potentiation should occur and even if it didn’t the training design will specifically help with developing jump power. With my knowledge of jump training and potentiation it would appear very unlikely that no potentiating benefits would not occur.

Look our for more updates and finding and head over to the YouTube channel for more too.

“They suggest how practitioners could design better training tasks, based on key ecological constraints of competition, to provide athletes with opportunities to explore and exploit functional intentions and movement solutions high in contextual specificity.”
Eur J Sport Sci. 2019 Aug;19(7):913-921. doi: 10.1080/17461391.2018.1564797. Epub 2019 Jan 7
Well, what does that mean and yes, it does refer to the long jump?
I had a look at a some long jump research and there seems to have been a relatively recent small spate of research studies which look at how jumpers respond to their run-ups under competitive situations for example. This has ramifications for training - hence the above quote.
The 2019 study analysed the performance of 244 long jumpers and identified key influencing constraints/factors that affected “long jump behaviour”:
1: … (the) particularly intended performance goals of athletes and their impact on future jump performance.
2: performance environments (e.g. strength and direction of wind) and tasks (e.g. requirement for front foot to be behind foul line at take-off board to avoid a foul jump).
Nothing revelatory there then i.e. conditions external to the athlete and internal i.e. motivation affected jumping.
The researchers also noted: “Results revealed the interconnectedness of competitive performance, highlighting that each jump should not be viewed as a behaviour in isolation, but rather as part of a complex system of connected performance events which contribute to achievement of competitive outcomes.”
For me it’s the quote I started this post with that’s salient and hopefully explains the other above. And here I “translate” (hopefully) what the researchers stated to usable language:
Practitioners i.e. coaches and jumpers should make training task-specific that reflects the competition situation. 
It’s obvious! No doubt there’s more to my simplified interpretation as a raft of sports scientists and performance analysts could be used to interpret and recommend on the relevant practice. 
From my knowledge (backed up by research) I know that full run-ups to the pit with a take-off are key to long jump success (visual acuity and constant “reading” of the run-up make for success). Also manipulating and learning and patterning of the step rhythms into take-off is vital. That’s a contextual skill which must be worked on. The jumper will use kinaesthetic and proprioceptive mechanisms to adjust their run-ups and therefore accuracy. You can’t do this without doing it.
Motivation (aka competitive performance) will also affect the outcome. 
It’s all about constructing a jumper who can control their emotions and use them to stay within the constraints of the competition i.e. hit the board at optimum speed with an optimised take-off set up.
So, we coaches need to maximise this environment and to do this means specificity and variability within training. 
Let’s consider the run-up. The jumper must develop the rhythm and feel of the phases and “know” how to pattern the last steps time after time. To do this needs constant  repetition and feedback on the part of the jumper (and coach). You have to make the jumper the master of their environment and not the puppet in the environment. Pun intended they pull their strings in order to jump far (without fouling)!
At meetings I see as a spectator and experience as a coach jumpers who are unable to control their environment and this has ranged from being expected with young athletes to elite ones (who should know better).
It’s up to us as coaches to produce the jumper who pulls their own strings and is in control of their environment or as those sport scientists put it and as I started (well they started):
“… provide athletes with opportunities to explore and exploit functional intentions and movement solutions high in contextual specificity.”

I regularly use drills and runs with the sprinters and jumpers holding a light bar overhead. In the video below  I explain the purpose and protocols I use for fast running using a bar held at arms' length.
I have used these methods for the last couple of years to great success. The drills and runs improve posture, technique and speed and can potentate performance. So it's a win, win, win and win scenario. Take a look at the video content to get more information. 
The bars we use are readily available - see amazon link below too. 

 If you want to get away from the blocks quickly as well as a fast reaction you will need to make sure you hit the right shapes.
The key elements for successful accel from a technical (and not conditioning) response focus down on:
Torso angle
Shin angle
Use of arms
Foot position

HERE ARE SOME KEY POINTS FOR YOU TO FOCUS ON
Torso and body angle - on leaving the blocks it should be around 40-degrees. Don't fold at the waist
Shin angle - this needs to be negative (knee in front of shin) & this needs to be maintained for 6-10 strides at least. Doing this will keep you low and accelerating. You don't want to "pop up" and go no where!
Use of arms - some sprinters will use a longer (front arm (more advanced). Experiment as this may help your drive and block clearance and first steps. Whatever method used the arm action needs to be explosive and deliberate
Foot position - the toes need to be down but the ankle has to be stiff. It's a right angle as you can see in the image. This will enable the piston like motion of the leg to permit the foot to really hit the track and create forward motion

OTHER CONSIDERATIONS
Toe-drag - some sprinters scrape the track with the rear leg on block clearance as they are trying to minimise back-lift and get the foot to advance low and fast ... some coaches like others don't. If it works for you stick with it
Don't rush - workout your optimum acceleration pattern - keep focussed on that and like a long jump take-off from a run-up, keep working on it over and over again.
Low heel recovery - do not overly cycle (lift) the heels over the first 6-10 steps of accel - keep the heels low as you drive. Too much stride airtime will kill your acceleration.
TAKE-HOME MESSAGE
Don't neglect your acceleration training start working on it now and keep working on it!

WATCH THIS VIDEO WITH TOP SPRINTS COACH JONAS DODOO TO 
FIND OUT MORE ABOUT ACCELERATION AND MAX VELOCITY
​

Research is not that substantive when it comes to young athletes and injury rates. Some from Sweden indicates that 60% of young elite athletes sustain an injury of sufficient magnitude to require training to be modified across the season.
A fews back year when I attended the European Jumps and Sprints Symposium in Sweden, renowned US coach Dan Pfaff said: “All athletes are injured from birth.” What he meant is that childhood accidents (small or large) can affect athletic development thereafter. To this I would add that play and the development of physical literacy is equally important as soon as a child learns how to crawl, walk and run.
Play becomes crucial in terms of developing balance and body awareness, for example. These are vital attributes for latter life sporting ability. Our teenagers nowadays are potentially less physically skilled than previous generations. Sedentary lifestyles and the rise of the "health and safety culture" have all been determinant factors. If you can’t move well then injury is more likely.
Young athletes’ growth and maturation
Coaches will be aware of growth spurts and maturation rates among the young athletes they coach. We will have had young athletes who suddenly grow a lot in a relatively short time span (or suddenly spurt a beard!) and this can lead to difficulties. Coordination may become one of these as the young athlete struggles to perform movements they previously may have had no problems with months before.
The skeleton of a growing young person does not develop uniformly – the largest increases tend to begin from the bottom up. Thus, a developing young athlete’s skeleton can be out of synch as it were – and because of this coordination can become difficult for a while and injury risk potentially magnified at certain sites.
It’s often during adolescence and these growth spurts when athlete, coach and parent can push for more training. This is potentially counter-productive injurious and could lead to increased frustration on the part of the athlete. All involved need to nurture very carefully the athlete at this time and probably the best strategy is to dial back training and “wait” for the growth spurt to end or at least slow.
To determine growth spurts coaches can simply measure athletes of appropriate age (with parental/guardian) permission every couple of months. Growth spurts generally occur between 8-10 in girls and 10-12 in boys. However, my experience indicates later periods of significant growth well into the teens.
Maturation
And then there’s maturation which is another form of growth which in my experience is the more significant one and with it hormonal change and the development of, for example, in males in particular and for example, significant muscle mass.
Again, experience tells me that some young boys circa 14-17 can develop muscle that outstrips their skeletal frame to a point where there’s increased injury risk. Adolescent boys can also think they are "invincible" - and with the cocktail of hormones floating around their bodies they can recover from injury quickly on the positive side or try to run through them (without telling coach) on the negative.
When as athlete is going through a period of Peak Height Velocity (see below) then the tensile forces placed on the joints can be potentially injurious. If as a coach you have a “more developed” athlete (usually males but also potentially female, for their age), then care needs to be paramount in terms of training prescription. The athlete may “look” strong but may actually be weaker than their appearance. Very interestingly maturation (see below also) is not uniform even within an individual young athlete – it varies between tissue and organ systems. And as has been pointed out the development of the skeletal system is not uniform either. Some bones may be “weaker” than others at different times of development as an example.

Hopefully this mix of personal experience and sports science will help fellow coaches understand a little better about what happens in those crucial periods of young athlete physical and athletic development.

Young athlete physical development and useful information
Peak Height Velocity refers to the period of maximum growth. It happens in boys from 13-14 and girls from 11-12. This can amount to an increase in height of 7-9cm for girls and 8-10cm in boys per year.
Peak Weight Velocity refers to weight gain. This according to research lags behind PHV by 0.3-0.9 years in girls and 0.2-0.4 years in boys. The gains can be as much as 6-10kg per year.
Maturity Status refers to the timing of maturation – that’s to say it’s within the transition from child to adult. Secondary sex characteristics and skeletal growth are the two key identifying factors.
Chronological age and maturation stage do not display synergy. 

LATEST YOUTUBE VIDEO
We continue to look at the type of training I recommend for this time of the training year