Coaching, jumps, sprints & more
Everything about jumping and sprinting and how to improve your performance
I regularly get questions posted on aspects of jumping, sprinting and conditioning on my various social media and in particular my YouTube channel., so I thought I would share a couple with you with my answers.
QUESTION 1 TRANSFERENCE OF TRAINING
I have been saying the same thing for years be it with runners or swimmers. It is all about thinking about transference and keeping the exercises as close to the chosen sport or activity as possible. I believe in working on challenging stability and making exercises as proprioceptively rich as possible so that the athlete figures out how to create a feeling of 'stiffness' and control is really important. So using plyometric exercises combined with landing and taking off from a slightly unstable surface or Bosu Ball can work OR stepping up onto a Bosu Ball with a weight or sandbag on the shoulders might be more rewarding. Wonder what you think?
I agree that working on unstable surfaces can be great for proprioception and injury avoidance and learning that "control" needed. One of the best ways, I believe of challenging the long jump take-off, for example, is by using a low mat for the penultimate step (as you may have seen in a video or two of mine). This should only be a couple of cms high and it overloads the take-off improves force absorption and return. We use a 6-10 step approach as it is very demanding. So this drill is very close to the requirements of the long jump take-off and has that direct transference as you indicate. I'm not one for heavy weights and Olympic Lifts in their own right, although we do do these (with the mature jumpers) following more triphasic methods. For young athletes there are far better and much more specific ways to get stronger, for jumping and sprinting from my point of view. With older athletes it's then a case of working out what they need more specifically - which could include a greater emphasis on weights and a specific muscular action.
QUESTION 2 SPRINT TECHNIQUE
My right thigh gets higher than Asafa Polwell’s one. Maybe it’s just about increasing frequency?
Your knees need to do forward and up and not just up (as may be the case by the sound of it). Think about moving your hips to generate speed and lifting the heel from the back of the body to the front and across the knee to achieve this also. If you improve your hip speed then your stride length and frequency will improve as well as your technique.
There are plenty of videos on the channel which will help you with this.
Check out this one. https://youtu.be/2hlZnNWf_wg
QUESTION TRIPLE JUMP
Double arms or single arm action which is the best,what is difference between this two types.
Double arm is probably the best throughout all the phases from a balance and power transference perspective. A single or quarter on the take-off can allow for more speed .- but due to the way the arms can recover it can lead to imbalance in the hop going into the step. Computer models for what they are worth in the real world vindicate the use of a double arm action throughout the phases and also a hop dominant phase ratio.
Women tend to use a counter movement swing more for balance than propulsion. Hope this helps Here a useful video:
AND DON"T FORGET TO TAKE A LOOK AT THE JUMPER WHERE MANY MORE QUESTIONS WILL BE ANSWERED. ONE OF THE STAND OUT ONES BEING HOW TO RETURN FROM LOCK-DOWN BY ENGLAND ATHLETICS MEDICAL LEAD, PHYSIO Stuart Butler. Click on link to view to go and watch video for more content.