• Major objective to develop eccentric strength development as well as technical development…

Began with TWO tests -

1. 3 x 5 spring jumps
2. 3 x 5 hops [dominant leg only]  * [all the group posted new pb's]

There followed a series of specific drills to develop both the jumper’s technical ability and eccentric strength development.

Drill 1: Short run on to 10cm flat take-off platform – hop from platform on to a ‘jump pad’ which was positioned 2mts away – on landing on the pad the jumpers accelerated away. Great drill for developing the hop landing…[10 reps]

Drill 2: As above but now the jumpers followed the hop landing with a step phase over a low SAQ hurdle…[10 reps]

Drill 3: High double footed jump on to platform [to pre-load] – drive up and land in front of SAQ hurdle [the concept of load it and use it] – then land on two feet followed by a very fast 30mt acceleration run..[10 reps]

I’ve spent the last two weeks working very hard with my two young triple jumpers. We’ve been working on the development of the hop and step phase using a series of highly specific drills….

Both jumpers needed to ‘shape’ the step phase and be able to ‘float’ the step and hold on a little longer to this phase. We had also been working on taking speed in to the hop and keeping the take-off angle low [10 degrees]…

Coupled with constantly reminding them both that the hop landing is absolutely crucial we approached this last open meeting with high expectancy.

GREAT RESULT…

Bethan whose pb was 10.51 broke this distance FIVE times!!! She finished with a new personal best of 10.79m

Kyle whose pb was 11.41 broke this disance THREE times!! He finished with 11.73m

Well done to both of them.

But now its back to MORE hard work…..

Also, one of the group is competing in the England U20′s LJ Competition at the end of the month in Sheffield.

I’ll try to post a short video of the triple jump drills we’ve been working on…..

• Worked on eccentric strength development:

The session was based around THREE specific drills…..

NOTE All the jumpers had a short run-on, taking off into the first contact from a 10cm flat, take-off platform….so the emphasis was on that first contact and encouraged them to ‘drive’ out into the next hop or bound.

1. Repetitive bounding over 30mts x 6 with a two minute recovery between reps. Each jumper averaged about 12 ‘steps’ over the distance. There was also emphasis on the technical aspects an movement patterns…
2. Repetitive hopping [left and right] x 3 per leg. This was done over 20 metres….
3. Repetitive hop/stepping. This is quite a complex drill with a high skill level. It was the first time the jumpers had done it. By the 4th/5th and 6th rep I could see a huge improvement in technique. In a few weeks the drill will really have an impact on specific strength enhancement and technical skilled development.
4. Finished with 4 very fast runs to 50mts with a slow walk recovery.

POSTSCRIPT..

“Work!Work!Work! Anyone can train and get tired. But, a very big but is it really training? Are you making them better or making them tired?”

• Last evenings training unit was all about QUALITY and not QUANTITY. I never include more than 150 contacts when doing a plyometric training unit..

]]> http://longjumptraining.wordpress.com/2012/02/10/my-jumps-blog-friday-10th-february-2012/feed/ 0 theathleticscoachingacademy http://longjumptraining.wordpress.com/2012/02/09/my-jumps-blog-thursday-february-9th-2012/ http://longjumptraining.wordpress.com/2012/02/09/my-jumps-blog-thursday-february-9th-2012/#comments Thu, 09 Feb 2012 08:49:08 +0000 theathleticscoachingacademy http://longjumptraining.wordpress.com/?p=189 Continue reading →]]> TWO QUOTES FROM GAMBETTA 2012…

‘Tough to learn-What you don’t do in training may be just as important as what you actually do. Can’t do everything, so do what you do WELL!’…

‘In a new situation you can change training but to no effect until you change culture. Changing training is easy, changing culture is not’….

I’ve had new members in my group for a few months….It’s only now that they are acting, thinking and applying like jumpers…..

Bethan is only in her first serious winter preparation for the triple jump. This is just a part of a 4 year development plan…

WORK IN PROGRESS..

BUT got back to the ‘hard graft’ last evening at the Cardiff Athletics Stadium.

We are now starting on a 6 week training block.

Last evening we did…..

1. 3 x 120mts [fast stride for 60mts with a slight increase in speed for the last 60mts..
2. 2 x 90mts [fast stride for 45mts with an increase in speed for the last 45mts..
3. 2 x 70mts [fast stride for 30mts with an increase in speed for the last 40mts...

• 5 mins recovery -  followed by a series of 'fast reactive rebound drills' using SAQ hurdles and one competition hurdle....[approximately 100 contacts - mostly low impact but the major objective was to attain maximum height from minimal leg flexion...

We then did a series of specific tests...

• From a stand: 5 hops left and 5 hops right [set of 2]…ALL MEASURED
• 1 x 5 Spring Jumps with a pause to adjust between each spring jump…MEASURED
• From a 6 stride approach: 3 steps and a jump into the pit [set of 3]…MEASURED

Concluded with a set of 3 very fast runs up the stadium stairs [approximately 40 steps]…

In due course I’ll post a few short film clips of the group working.

• Two of the young jumpers in the group had a successful day at the Welsh National Indoor Athletics Centre.

Bethan won the U17 Triple Jump competition with a new personal best of 10.51m and jumped a new personal best in the long jump with 5.00mts….

Kyle established a new personal best in his age grouping with 11.43m and placed 3rd. However, he did have a problem….

There was a timetabling clash – Kyle had to run the final of the 60mt hurdles between Round 2 and 3 of the triple jump competition!

He dashed back after placing third [bronze medal]  and took his third round jump and set what was then a new pb of 11.40mts…..

Perhaps that’s the secret. Compete in two events at the same time – focuses the mind!!

Anyway, well done to both of them.

BUT NOW ITS BACK TO HARD GRAFT…….

Jumpers need to develop that ‘specific explosive, elastic and reactive strength’………see below:

Saw this article on the web and really agree with the thought process behind it……..

“I was raised in the practice makes perfect school of thought. Not long into my coaching career it became quite clear that practice did not make perfect, it made permanent. I quickly realized that whatever I practiced must be “right” or I would just be repeating errors.”

My train of thought evolved to the point where the goal became perfect practice so that what I made permanent would have a direct transfer to the competition. I was continually learning about the process needed to achieve “perfect practice.” The actionable word here is process. I learned that sharp focus on the process allowed me to take positive steps toward achieving perfect practice.

• My thinking evolved toward stressing quality practice instead of perfect practice since quality is a measure of perfect and although perfection is seldom achieved it is something to continually strive for.

This was a breakthrough for me and the results were quickly apparent in my coaching. A continual stress on quality was also something I observed in great coaches and athletes. 

So what is quality practice? Simply put is mindful and goal driven. There are certain characteristics of quality practice. Step one – Show up everyday, not just physically that is a given. I mean show up mentally, be here now, in the moment with all your faculties. The second step is an outgrowth of the first; you must train the workout, not just do it. Going through the motions, punching the clock is not quality practice; it does not get it done. Focus, focus, focus – Have a measurable goal for each training session. Make the goal oriented to the process and the process related to the long term goals and objectives of the whole training plan.

The process helps to break everything into bite-sized chucks that allow incremental steps toward the bigger competitive goal.

Thoroughly plan the workout and work the plan. Time, measure and record everything. Progress occurs step by step. Make each session count!

Each practice is an opportunity to improve if you are clear on what you want to improve. Have a routine and stick to that routine so that it almost becomes a ritual. Minimize distractions. Get it right the first time.

“Quality practice makes practice count”.