Horizontal Jumps - dynamixse
HORIZONTAL JUMPS LONG JUMP / TRIPLE JUMP
Presented by Ian Dube Horizontal Jumps Chair USATF VP USATFGA Managing Director INSIDE THE OVAL TV [email protected] (770)885-9860
FUNDAMENTALS OF JUMPING Aims Maximize measured distance or height TJ maximize the distance of three consecutive jumps •
Biomechanical Aspects (a)Velocity at take off (b) Angle of take off (c) Height of COM at take off
FUNDAMENTALS OF JUMPING Movement Structure Approach
1. 1.
To achieve desired velocity
2.
To achieve accuracy in the takeoff
3.
To achieve perfect body positions for takeoff
Takeoff
2. 1.
Good posture
2.
Large ranges of motion (hips
3.
Displacement: Effective stride length should be conserved as the athlete moves through these steps
4.
Conservation of horizontal velocity final four steps (Priority)
5.
Dorisflexed ankle (Last two steps)
6.
Rolling foot action upon contact to ground
7.
Body should move in front of the foot while in contact with thee ground
8.
Penultimate step is the 2nd to last which sets up an effective takeoff
FUNDAMENTALS OF JUMPING 1.
Flight
2.
Landing
FUNDAMENTALS OF JUMPING Characteristics of a good approach It’s fast (Maximize Horizontal Velocity) It’s accurate and consistent It prepares the athlete for a powerful take The athlete must run in a hips “tall” position at take-off (rolling contact dorsiflexed
foot) At take off ground contact time should equal .15 secs. males / .17 secs. Females The knee of the free leg should exhibit a forceful upward swing from the hips The athlete should exhibit triple extension
FUNDAMENTALS OF JUMPING Teaching progression Take off from a running approach Movements in the flight phase Landing
Teaching Points Inverse relationship between acceleration and deceleration Active foot plant with the entire sole at take off. Forceful lead leg action at take off Triple extension of the ankle, knee and hip joints at take off
FUNDAMENTALS OF JUMPING Training inventory Sprint skills of a sprinter Acceleration Runs Loads
Exercises
Distance
Reps
Sets
Load Level
Acceleration Runs
20-40 Meters
2-3
2-3
High
FUNDAMENTALS OF JUMPING Training Inventory cont’d Plyometrics Standing Bounds Short approach Bounds Bounding from a fast approach Bounding uphill (Crown of football field) Bounding for distance (i.e. 5x10 bounds for distance) Bounding for speed (i.e. 5x30m bounding –timed)
Exercises
Distance
Reps
Sets
Load Level
Bounding from a standing start
20-50 m
3-5
2-4
Low
Bounding from a short approach Bounding from a fast approach Bounding uphill / Resisted
20-40 m 15-30 m 20-50 m
3-5 2-4 2-4
2-4 1-3 1-3
Medium High Low
FUNDAMENTALS OF JUMPING Training Inventory cont’d Single leg hops Load
Exercise
Distance
Reps
Sets
Loading
Hopping from standing start
10-15 m
2-4
2-4
Medium
Hopping from a short approach
10-20 m
2-4
2-4
Medium
Hopping from fast approach
10-15 m
1-3
1-3
High
Rhythmic Hopping
15-30 m
2-4
2-4
Medium
Hopping up stairs
10-20 m
2-4
1-3
Medium
FUNDAMENTALS OF JUMPING Training Inventory cont’d Hurdle jumps
Exercises
Distance
Height
#
Reps
Sets Loading
Ankle flips
1-1.20 m
20-40 cm
5-10
3-5
3-6
Low
Dbl. Legged
1.40-1.80 m
60-90 cm
3-6
3-5
3-6
Medium
Repetitive take offs
3-4m (1 Step) 7-8 m (3 Steps)
40-60 cm
4-6
3-5
2-4
Medium
Single Leg take off with take off leg landing
3-4m (1 Step) 7-8 m (3 Steps)
50-90 cm
4-6
2-4
2-4
High
FUNDAMENTALS OF JUMPING Training Inventory cont’d Games A variety of boxes and other objects are set up in a marked off area. The athletes move
freely within the area jumping over each object as they come to it. The jumping movements can be varied (landing on the take off leg, swing leg or both legs) An obstacle course is set up around a square area. A number of hunters are designated.
Their task is to capture the other athletes. Captured athletes must run a lap of the obstacle course before being allowed back inside the square. The goal of the hunters is to get all the other athletes out of the square at the same time An obstacle course is set up for each team. The members of each team are split into two
groups which are positioned at opposite ends of the course. The first runners completes the course and starts the second runner with a hand slap, etc. The race is over when all runners are back to their original position
LONG JUMP
LONG JUMP
LONG JUMP CONSIDERATIONS Running Mechanics Smooth and consistent acceleration Proper desired acceleration and maximal velocity mechanics are crucial because they
effect accuracy and body position at take off
LONG JUMP CONSIDERATIONS Visual Focus during the Approach Jumpers adjust inherently the length of their final steps in order to insure accuracy at
take off
Checkmark System Athletes Check Point Coaches Check Point
LONG JUMP CONSIDERATION The Penultimate Steps Lowering of the athletes COM (Minimizing horizontal velocity loss) Body moving well past take off foot establishing a strong swing of the free leg
LONG JUMP CONSIDERATIONS Takeoff Actions Takeoff foot should land slightly in front of the COM Reduction of horizontal velocity should be mitigated as much as possible Takeoff should be forward and upward Arms should exhibit a split and forceful swing Free leg should exhibit a similar powerful upward swing
LONG JUMP CONSIDERATIONS Flight Forward rotation is controlled Torso should be upright
Styles Hang Technique Hitch-Kick Technique
LONG JUMP CONSIDERATIONS Landing Preparation for landing should begin midway the flight Torso should remain upright
LONG JUMP CONSIDERATIONS Landing Impact and Post impact Characteristics 1.
Leg Extension
2.
Arm Sweep and movements
3.
Absorption of Forces
4.
Post Absorption
DRILLS
DRILLS
DRILLS
DRILLS
DRILLS
CORE ROUTINES Core A SL slide Squirm Back hypers Crunch w/ bent knees Seated Russian twist Straight leg good mornings Full body crunch Bent knee wipers DL back bridge Front plank
Core B Toe touches Side ups Alt back hypers Low level bicycle Bent knee side crunch Single leg low back bridge Lying back press V sit Bent knee wipers Superman’s
CORE ROUTINES Core C Hip ups Roll back Alt toe touch Seated Russian twist Bent knee good mornings Double crunch Lying straight leg shuffle Front plank Superman’s Side support w/ leg lift
Core D-Body wt. Pedestal Lateral bear crawl x 10m ea. Russian leg lifts x 10 ea. Prone-alt limbs x 15s ea. Supine-alt limbs x 15s ea. Side support w/ leg lift x 10 ea. Core E-Resistance Pedestal (partner gives resistance) Russian leg lifts x 10 ea. Prone-alt limbs x 15s ea. Supine-alt limbs x 15x ea. Side support w/ leg lift x 10 ea.
CORE ROUTINES Core F-Body-Weight Pedestal
Core H-Hang
Prone hands and elbows, 30s
Bent knee tucks Straight leg fig 8’s Bent knee wipers Bent knee side crunch
Prone rocking dish, 30s Supine rocking dish, 30s Supine-alt limbs x 15 ea.
Core G-Stability Ball Pedestal Back bridge step out Prone double leg knee tuck Hug ball roll side-side Double leg curls Lateral shoulder rolls Prone forward arm rolls Pushups (hands on ball)
ACCELERATION ROUTINES Acceleration-short (60m) (push through 6 steps) Resisted belt walks (triple extension) x 6 steps 3 point start Lying reverse pushup Hop twice and start On back rollover Lunge (roll over foot) On back roll twice Sled/Steep hill series (pushing power, lean) 30-40m, rest 1-2’
Acceleration-long (240m) (push to upright-40m approx.) Resisted belt walks (triple extension) x 6 steps 3 point start Lying reverse pushup Hop twice and start On back rollover Lunge (roll over foot) On back roll twice Partner Series Fall to partner x 6 Fall, push 6 steps x 6 Fall, push 6 steps release x 6
SPECIAL ACCELERATION ROUTINES Reaction Series (go on clap) (push to upright-60m approx) 3 point start Lying reverse pushup Hop twice and start On back rollover Lunge (bridge over foot) On back roll twice Acceleration Sticks Roll over start thru 20 sticks
Specific Acceleration (push 6 steps) Blocks/roll over/pole Hurdle Acceleration (Blocks) (250m) 3 x 1 hurdle (40m) 3 x 2 hurdles (90m) 3 x 3 hurdles (120m) Plyobox starts 10m 20m 30m
TRIPLE JUMP
TRIPLE JUMP CONSIDERATIONS Sprint Mechanics
Visual Focus during the approach Checkmark System
TRIPLE JUMP TAKEOFF The Athlete should not make a radical mechanical change on the
penultimate step Vertical pushing associated with maximal velocity mechanics are
especially import in the final steps of the triple jump approach Conservation of Postural Integrity
Conservation of maximal desired Velocity Mechanics Takeoff step should be under the athlete’s COM Large horizontal displacement of the body Free leg should swing powerfully in a forward and upward direction
LEAVING FROM THE BOARD Strong swinging movement of the arms
Single arm techniques are preferred because they help the jumper
mitigate horizontal velocity loss through the board Double arm actions can be used at takeoff, but not prior to takeoff
PHASE CONSIDERATIONS Conservation of postural integrity Stability Pelvic alignment
PHASE CONSIDERATIONS Contact should occur slightly in front of the athlete’s COM
Dorsiflexed ankle Heel to toe, rolling contact with foot Slight give in takeoff leg sets up stretch reflex Takeoff leg should extend continually and completely during takeoff
PHASE CONSIDERATIONS Swinging Segment Movements Elastic Energy Amplitude of movement Arm movements Swing leg radii and Pelvic Alignment Blocking
PHASE CONSIDERATIONS Free Lig should straighten and fall back underneath the jumper’s body
Hop Leg should be relaxed and late
STEP PHASE Low and Straight swing leg sweep will help control rotation Lifting the knees in the step phase should not be overemphasized The ability to hold or ride the step phase is always determined by pelvic posture
JUMP PHASE 1. Excessive forward lean is a common error 2. Good posture should be conserved 3. Hang technique is the most common jump tecnique
LANDING Movements of landing are the same as those of the Long Jump
Presented by Ian Dube Horizontal Jumps Chair USATF VP USATFGA Managing Director INSIDE THE OVAL TV [email protected] (770)885-9860
FUNDAMENTALS OF JUMPING Aims Maximize measured distance or height TJ maximize the distance of three consecutive jumps •
Biomechanical Aspects (a)Velocity at take off (b) Angle of take off (c) Height of COM at take off
FUNDAMENTALS OF JUMPING Movement Structure Approach
1. 1.
To achieve desired velocity
2.
To achieve accuracy in the takeoff
3.
To achieve perfect body positions for takeoff
Takeoff
2. 1.
Good posture
2.
Large ranges of motion (hips
3.
Displacement: Effective stride length should be conserved as the athlete moves through these steps
4.
Conservation of horizontal velocity final four steps (Priority)
5.
Dorisflexed ankle (Last two steps)
6.
Rolling foot action upon contact to ground
7.
Body should move in front of the foot while in contact with thee ground
8.
Penultimate step is the 2nd to last which sets up an effective takeoff
FUNDAMENTALS OF JUMPING 1.
Flight
2.
Landing
FUNDAMENTALS OF JUMPING Characteristics of a good approach It’s fast (Maximize Horizontal Velocity) It’s accurate and consistent It prepares the athlete for a powerful take The athlete must run in a hips “tall” position at take-off (rolling contact dorsiflexed
foot) At take off ground contact time should equal .15 secs. males / .17 secs. Females The knee of the free leg should exhibit a forceful upward swing from the hips The athlete should exhibit triple extension
FUNDAMENTALS OF JUMPING Teaching progression Take off from a running approach Movements in the flight phase Landing
Teaching Points Inverse relationship between acceleration and deceleration Active foot plant with the entire sole at take off. Forceful lead leg action at take off Triple extension of the ankle, knee and hip joints at take off
FUNDAMENTALS OF JUMPING Training inventory Sprint skills of a sprinter Acceleration Runs Loads
Exercises
Distance
Reps
Sets
Load Level
Acceleration Runs
20-40 Meters
2-3
2-3
High
FUNDAMENTALS OF JUMPING Training Inventory cont’d Plyometrics Standing Bounds Short approach Bounds Bounding from a fast approach Bounding uphill (Crown of football field) Bounding for distance (i.e. 5x10 bounds for distance) Bounding for speed (i.e. 5x30m bounding –timed)
Exercises
Distance
Reps
Sets
Load Level
Bounding from a standing start
20-50 m
3-5
2-4
Low
Bounding from a short approach Bounding from a fast approach Bounding uphill / Resisted
20-40 m 15-30 m 20-50 m
3-5 2-4 2-4
2-4 1-3 1-3
Medium High Low
FUNDAMENTALS OF JUMPING Training Inventory cont’d Single leg hops Load
Exercise
Distance
Reps
Sets
Loading
Hopping from standing start
10-15 m
2-4
2-4
Medium
Hopping from a short approach
10-20 m
2-4
2-4
Medium
Hopping from fast approach
10-15 m
1-3
1-3
High
Rhythmic Hopping
15-30 m
2-4
2-4
Medium
Hopping up stairs
10-20 m
2-4
1-3
Medium
FUNDAMENTALS OF JUMPING Training Inventory cont’d Hurdle jumps
Exercises
Distance
Height
#
Reps
Sets Loading
Ankle flips
1-1.20 m
20-40 cm
5-10
3-5
3-6
Low
Dbl. Legged
1.40-1.80 m
60-90 cm
3-6
3-5
3-6
Medium
Repetitive take offs
3-4m (1 Step) 7-8 m (3 Steps)
40-60 cm
4-6
3-5
2-4
Medium
Single Leg take off with take off leg landing
3-4m (1 Step) 7-8 m (3 Steps)
50-90 cm
4-6
2-4
2-4
High
FUNDAMENTALS OF JUMPING Training Inventory cont’d Games A variety of boxes and other objects are set up in a marked off area. The athletes move
freely within the area jumping over each object as they come to it. The jumping movements can be varied (landing on the take off leg, swing leg or both legs) An obstacle course is set up around a square area. A number of hunters are designated.
Their task is to capture the other athletes. Captured athletes must run a lap of the obstacle course before being allowed back inside the square. The goal of the hunters is to get all the other athletes out of the square at the same time An obstacle course is set up for each team. The members of each team are split into two
groups which are positioned at opposite ends of the course. The first runners completes the course and starts the second runner with a hand slap, etc. The race is over when all runners are back to their original position
LONG JUMP
LONG JUMP
LONG JUMP CONSIDERATIONS Running Mechanics Smooth and consistent acceleration Proper desired acceleration and maximal velocity mechanics are crucial because they
effect accuracy and body position at take off
LONG JUMP CONSIDERATIONS Visual Focus during the Approach Jumpers adjust inherently the length of their final steps in order to insure accuracy at
take off
Checkmark System Athletes Check Point Coaches Check Point
LONG JUMP CONSIDERATION The Penultimate Steps Lowering of the athletes COM (Minimizing horizontal velocity loss) Body moving well past take off foot establishing a strong swing of the free leg
LONG JUMP CONSIDERATIONS Takeoff Actions Takeoff foot should land slightly in front of the COM Reduction of horizontal velocity should be mitigated as much as possible Takeoff should be forward and upward Arms should exhibit a split and forceful swing Free leg should exhibit a similar powerful upward swing
LONG JUMP CONSIDERATIONS Flight Forward rotation is controlled Torso should be upright
Styles Hang Technique Hitch-Kick Technique
LONG JUMP CONSIDERATIONS Landing Preparation for landing should begin midway the flight Torso should remain upright
LONG JUMP CONSIDERATIONS Landing Impact and Post impact Characteristics 1.
Leg Extension
2.
Arm Sweep and movements
3.
Absorption of Forces
4.
Post Absorption
DRILLS
DRILLS
DRILLS
DRILLS
DRILLS
CORE ROUTINES Core A SL slide Squirm Back hypers Crunch w/ bent knees Seated Russian twist Straight leg good mornings Full body crunch Bent knee wipers DL back bridge Front plank
Core B Toe touches Side ups Alt back hypers Low level bicycle Bent knee side crunch Single leg low back bridge Lying back press V sit Bent knee wipers Superman’s
CORE ROUTINES Core C Hip ups Roll back Alt toe touch Seated Russian twist Bent knee good mornings Double crunch Lying straight leg shuffle Front plank Superman’s Side support w/ leg lift
Core D-Body wt. Pedestal Lateral bear crawl x 10m ea. Russian leg lifts x 10 ea. Prone-alt limbs x 15s ea. Supine-alt limbs x 15s ea. Side support w/ leg lift x 10 ea. Core E-Resistance Pedestal (partner gives resistance) Russian leg lifts x 10 ea. Prone-alt limbs x 15s ea. Supine-alt limbs x 15x ea. Side support w/ leg lift x 10 ea.
CORE ROUTINES Core F-Body-Weight Pedestal
Core H-Hang
Prone hands and elbows, 30s
Bent knee tucks Straight leg fig 8’s Bent knee wipers Bent knee side crunch
Prone rocking dish, 30s Supine rocking dish, 30s Supine-alt limbs x 15 ea.
Core G-Stability Ball Pedestal Back bridge step out Prone double leg knee tuck Hug ball roll side-side Double leg curls Lateral shoulder rolls Prone forward arm rolls Pushups (hands on ball)
ACCELERATION ROUTINES Acceleration-short (60m) (push through 6 steps) Resisted belt walks (triple extension) x 6 steps 3 point start Lying reverse pushup Hop twice and start On back rollover Lunge (roll over foot) On back roll twice Sled/Steep hill series (pushing power, lean) 30-40m, rest 1-2’
Acceleration-long (240m) (push to upright-40m approx.) Resisted belt walks (triple extension) x 6 steps 3 point start Lying reverse pushup Hop twice and start On back rollover Lunge (roll over foot) On back roll twice Partner Series Fall to partner x 6 Fall, push 6 steps x 6 Fall, push 6 steps release x 6
SPECIAL ACCELERATION ROUTINES Reaction Series (go on clap) (push to upright-60m approx) 3 point start Lying reverse pushup Hop twice and start On back rollover Lunge (bridge over foot) On back roll twice Acceleration Sticks Roll over start thru 20 sticks
Specific Acceleration (push 6 steps) Blocks/roll over/pole Hurdle Acceleration (Blocks) (250m) 3 x 1 hurdle (40m) 3 x 2 hurdles (90m) 3 x 3 hurdles (120m) Plyobox starts 10m 20m 30m
TRIPLE JUMP
TRIPLE JUMP CONSIDERATIONS Sprint Mechanics
Visual Focus during the approach Checkmark System
TRIPLE JUMP TAKEOFF The Athlete should not make a radical mechanical change on the
penultimate step Vertical pushing associated with maximal velocity mechanics are
especially import in the final steps of the triple jump approach Conservation of Postural Integrity
Conservation of maximal desired Velocity Mechanics Takeoff step should be under the athlete’s COM Large horizontal displacement of the body Free leg should swing powerfully in a forward and upward direction
LEAVING FROM THE BOARD Strong swinging movement of the arms
Single arm techniques are preferred because they help the jumper
mitigate horizontal velocity loss through the board Double arm actions can be used at takeoff, but not prior to takeoff
PHASE CONSIDERATIONS Conservation of postural integrity Stability Pelvic alignment
PHASE CONSIDERATIONS Contact should occur slightly in front of the athlete’s COM
Dorsiflexed ankle Heel to toe, rolling contact with foot Slight give in takeoff leg sets up stretch reflex Takeoff leg should extend continually and completely during takeoff
PHASE CONSIDERATIONS Swinging Segment Movements Elastic Energy Amplitude of movement Arm movements Swing leg radii and Pelvic Alignment Blocking
PHASE CONSIDERATIONS Free Lig should straighten and fall back underneath the jumper’s body
Hop Leg should be relaxed and late
STEP PHASE Low and Straight swing leg sweep will help control rotation Lifting the knees in the step phase should not be overemphasized The ability to hold or ride the step phase is always determined by pelvic posture
JUMP PHASE 1. Excessive forward lean is a common error 2. Good posture should be conserved 3. Hang technique is the most common jump tecnique
LANDING Movements of landing are the same as those of the Long Jump
