Coaching, jumps, sprints & more
Everything about jumping and sprinting and how to improve your performance
As a coach you are always learning and trying to figure out new ways of doing... new ways of conditioning and new ways of improving technique. It's often the latter that is the most difficult of all. After all unless you have access to biomechanics experts you've got to do it all by eye and 'feel'. (Some would argue that this will get better results than those of the biomechanisist - but that's a story for another day.)
Working out technically what to change and crucially what not to is not easy, especially when you have a developed athlete. Starting with a young athlete and teaching them how to run and jump and the key positions to me at least, is a lot easier than working with a 16m triple jumper looking to technically up their game to the 16.60m level.
This is where coach and athlete have to truly work together in order to get the results they aspire to. As a coach I can suggest and sometimes 'tell' the athlete that they should do this or that - make that change to their arm positioning and so forth. This is rather like an F1 race team tweaking a car during a race, however, making much bigger changes is a bigger risk and takes time (it's like when the F1 teams develop a new car over the winter for the next season). With Jonathan Ilori last winter's F1 changes were focussed on the hop and a larger range and 'waiting' before striking into the step phase. We also removed early on his single arm swing step phase - this was because it thew him off balance and reduced power transference into the jump phase. Jonathan now does a double arm. In terms of work to be done, we need to focus on the step. he seems to 'drop' a little here and not get the contact and 'pop' that he should from the hop. Now we have been working on conditioning this aspect to create greater leg stiffness, in the hope that it will create the greater snap into and out of the contact (so a technical issue could be cured with or at least in part resolved by developed conditioning). But we need to work out what to do technically. Also - and taking pointers from Jeremy Fischer (coach to Will Claye amongst others) - we have been looking at the jump and blocking the action in the transition of the arms to try to create a greater forward push into the jump. Jeremy described the triple jump at the recent European jumps convention as a hop, step and 'hang on', such was the lack of a controlled and dynamic jump phase amongst many triple jumpers.
Take a look at the latest video on my youtube channel that analyses Jonathan's recent near 15.80m effort off 10 steps and you'll see and hear some of the things we've been working on. Hopefully this and the above will aid you in improving your own triple jump technical model. Analyse, consider, evil, improve...