My Jumps Blog: Friday April 20th 2012

Triple Jump Training last evening….

Busy preparing a 16 year old female triple jumper for the forthcoming UK School games to be held at the new Olympic Stadium.

Last evening she did a series of warm-up rhythm drills to the pit from the 9 mt board – series of hops and steps just to remind the body and the jumper of the essential movement patterns..

• She concentrated on the landings IMMEDIATELY converting them into TAKE-OFFS…
• We then did a series of full jumps from the 7mt board with a TWO stride approach – then progressed to a FOUR stride approach. These were measured – she had a best of 8.70mts. Her target is 9.00mts SOON….!!

NOTE: She has improved technically since the turn of the year and hopefully her competition results this summer will reflect her technical improvement. She now LOOKS liker a triple jumper..

• Next winter we’ll ADD the specific strength and specific speed needed to jump beyond 12.00mts….

Concluded the session with a short session on the stadium steps…running and bounding up 40 steps – VERY DEMANDING

 

My Jumps Blog: Developing Technique….

SOME THOUGHTS ON DEVELOPING TECHNIQUE…

• There is no one correct technique, each jumper will have their own way of expressing the technique demanded by the event – that is called style.
• Everyone has a movement signature or a movement fingerprint that makes their movement unique, recognize that and build upon it to achieve the required movement pattern and technical competence.
• Give the jumper enough information and direction to allow them to solve the particular movement problem, then let them practice and discover the way that works for them. Don’t turn them into robots by forcing them into a specific technique.
• Help them achieve good technique without being overly technical. Provide just enough direction and correction to spur their creativity…..

My Jumps Blog: Triple Jump – Tuesday April 17th 2012

Saw this ‘tweet’…….

“Today was the first practice this spring I actually stayed in one spot and coached as opposed to just managing the overall group”

Only recently have I began you stand back and actually coach. We are at a stage in the development where we are now putting all the parts together – it certainly makes for a slightly easier training session..

Last evening at the Cardiff Athletics Stadium ‘my young triple jumpers’ were coming in from 10 strides. The emphasis was on taking the speed in to and over the board into the hop phase. We worked on the right angle to take-off from…

• Huge emphasis on the hop landing and the transition into the step/bound phase. We tried to minimise the flexion behind the knee at the moment of contact in order to get lift into the step/bound phase…

My young triple jumpers are now beginning to UNDERSTAND their event and the reasons why…..

They now all understand the concept of CLIMBING THE STAIRS as they progress through the phases……

They are jumping this and next weekend so we’ll see!!!

• On a different note: I am leading a Primary Teachers Athletics Course this Wednesday at the Swansea Indoor Athletics Arena. Really looking forward to this…

My Jumps Blog: An Interesting Training Session….

Hi all,

Last Thursday evening we did the following speed session. Its that time of season that we fine tune the development of maximal speed.

NOTE….. We ALWAYS run fast throughout the preparation phases, I never leave speed work development until April/May….. but during April we ‘raise the bar’.

Research indicates that the development of maximal speed requires maximal speed runs of up to 7 seconds duration. There are many varied sessions that can be done but we decided to the do the following….

• 10 x maximal speed runs from a 3 point-start – running for 5 seconds with full recoveries.

It was ‘whistle’ led….the jumper stands behind the start line. On the first whistle he/she gets down quickly into the 3 point start position: on the second whistle the jumper drives away – keeping low..

On the third whistle [at 5 seconds] the jumper slows down and walks back to the start where recovery begins.

A cone can be placed at the point that the 5 second whistle sounded.

All the group enjoyed this session and we intend to repeat it many times with variations until the season begins and indeed throughout the season.

One word of caution: a 3 point start is a skill so should be practiced and rehearsed. As a group we have had several short training units on this type of start. You can use a high start or a walk on or jog start….

We will probably use them all and vary the time run maximally from 3 – 7 seconds.

It really sets a focus within the group…

My Jump Blog: Wednesday April 11th 2012

Carl Lewis: 6 of the greatest jumps in long jump history AND ALL in ONE competition..

All the jumps are over 28 feet…

JUST ENJOY

My Jumps Blog: Monday April 9th 2012

HAPPY EASTER TO YOU ALL

Weather in the UK is terrible. All public athletic facilities CLOSED…..!!!

The competitive season begins soon but still have a lot to do. Our major target this year are the Welsh Championships June 2nd -4th at the Cardiff Athletics Stadium…

Our specific speed work starts this week: We now embark on a 6 week programme of maximal speed development. We will TEST this week by running over 30mts/40mts and 50mts and retest after every 5 training units.

PLUS loads of fast reactive plyometric drills…

WATCH THIS SPACE…..

MY COACHING ACADEMY LINK IS….

http://athleticscoachingacademy.com/about/

My Jumps Blog: Thursday April 5th 2012

Last evening I worked with all the staff from Hendredenny Primary School in Caerphilly.

Worked our way through athletic development from ages 5 through to 12…

Great fun evening…

Check out my Athletics Coaching Academy…

http://athleticscoachingacademy.com/about/

Its the Newport Harriers Athletic Club Champoinships this evening. Hope the weather warms up. Kyle, one of our young jumpers is competing…