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Basic Long Jump
amp Triple Jump
Cameron T Gary bull USA Track amp Field - Level II Coach
bull Jumps bull Sprints Hurdles amp Relays
bull USA Weightlifting bull Level 1 Performance Coach
1
History (Courtesy of the IAAF)
The long jump has been part of Athletics competitions since ancient times It was part of the Games of 708 BC Jumpers ran up holding a small weight in each hand for a greater
impetus 1860 - Modern event regulated in EnglandUSA The take-off had to be made from a 20cm (8-inch) wide board
into a sand pit Hand weights are not used
Until the 1920s technique was rudimentary Most jumped by drawing up and tucking the legs under the body
after take-off then extended them again for landing This is currently known as the ldquostriderdquo or ldquotuckrdquo method Still acceptable for beginners Not as efficient for higher level performers
2
More Long Jump History(Cont)
1922 - 1927 Americans William DeHart Hubbard (co-holder of the world 100-
yard dash record of 96) and Robert LeGendre introduced the hitch kickldquo ldquoHitch-Kickrdquo is a running motion of the legs in mid-air Variations of this and the ldquohangrdquo technique remain the norm today
1895 - First womenrsquos long jump contests in USA 1928 - First IAAF womens world record 1948 ndash London England First womenrsquos Olympic
long jump competition
3
LONG JUMP Current Records
(Men amp Women) World
895m (29rsquo-45rdquo) - Michael Powell (USA) Tokyo Japan - 1991
752m (24rsquo-825rdquo) - Galina Chistyakova (USSR) St Petersburg Russia - 1988
High School 818m (26rsquo-10rdquo) - Marquis Goodwin (Rowlett TX) Eugene Oregon - 2009
678m (22rsquo-3rdquo) - Kathy McMillan (Hoke County Raeford NC) Westwood California - 1976
4
Key Points One explosive movement Maximum controlled approach speed One must run TALL One must run FAST One must ATTACK the board ACTIVE foot strikes Progressively LONGER strides ndash until the last stride PROGRESSIVE AGGRESSION through the board
DONrsquoT over-emphasize jumping up Alters long jump take-off mechanics The goal is to jump OUT This is not the high jump This IS the long jump
5
LJTJ Contrastshellip Long Jump vs Triple Jump VERY different take-offs LJ prep movements are greater than triple jump LJ uses a drastic penultimate-to-ultimate step change
Take-off angle in the Long Jump is steeper Triple jumpers must maintain speed over three phases Long jumpers only have to apply speedpower over one
Few elite triple jumpers also long jump However - high school realities includehellip Team dynamics Point scoring Etc
6
Project the Center of Mass (COM) As far outward as possible ndash away from the board into the pit Flight path is determined at take-off Constant battle vs forward rotation
The optimal take-off angle 18 ndash 25 degrees ndash as COM starts from above the ground Horizontal velocity is the main contributor to total distance
COM Projection Why Speed is so Important
7
It is possible to run even faster than sprinters at the end of the approach
Almost ALL jump distance is determined at take-off
The last few strides of the approach determine take-off
In-Air movements only obtain optimal landing positions Majority of training should focus
on how to transfer sprint speed into the jump
Believe it or nothellip
8
Basic Skills Full foot plant THE most basic skill a jumper must learn Same for the Long Jump and Triple Jump
NOT a ldquodeadrdquo or ldquolazyrdquo foot Emphasize middle of the foot striking the board Activates large muscles of the upper leg and hip Athlete perception of delivering a blow to the Board NOT heel first NOT toe first ldquoPawingrdquo may encourage dropping the toe (BE CAREFUL) Dorsi-flexion of the foot Facilitates pre-recruitment of the lower leg muscles Activates an eccentric stretch-shortening response at the foot plant
Useful cues ldquoSquish a bugrdquo ldquoBreak a boardrdquo
9
Sprinting The key to good jumping
Jumpers must be effective SPRINTERS Few sprinters can long jump well But ALL good jumpers can sprint
80 of distance is a result of GROUND force Sprinting to build up speed Last three strides of approach Actual jumping take-off
Coachingtraining focus 1 StrengthPower Development 2 Speed Development 3 In-Air mechanics and landing
10
Approach Running Key aspects of the approach Speed ndash determines the potential jump distance Consistency ndash especially in first few strides Consistent approach runs lead to consistent jumps
Accuracy ndash minimizes doubtfouling Jumpers should be confident of hitting the board
Advice to beginners ndash KISS Avoid the ldquoVoodoo Dancerdquo Use a checkmark for accuracy
In-Air gymnastic movements are secondary They are the result of what happens on the ground They maximize what is established via the runtakeoff The primary focus should be on the approach run
11
Constructing the Approach Run Begin on the track ndash away from the runway Mark off 50 meters on one lane line Right-foot jumpers to the left of the line left-footers to the right
Perform ldquobuild-uprdquo sprints from a set position Must start off the same every time Easier to start on the dominant jump leg (even number of steps) Accelerate for 40 ndash 50 meters
Count ldquoBeatsrdquo - every two steps (jump leg only) Determine where the third beat strikes consistently ndash mark it Count subsequent beats to the full run distance Take measurements and transfer the marks to the runway The jumper should focus on running to a count ndash not a place
Start w a short run extend as speedstrength improves Beginners should start with six beats then move to eight (or more) Advanced jumpers use nine to 12 beats
12
APPROACH RUNNING (Cont)
Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike
13
APPROACH RUNNING (Cont)
Example - IntermediateAdvanced
14
Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo Hips at low point over take-off board
Take-off leg pre-recruitment Muscles pre-stretched (tightened)
Last stride is shorter and faster Not too short ndash long strides = long jumps Foot plant is in front of COM
FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position
KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same
15
Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo
Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this
16
LONG JUMPFlight Examples
SailStride Jump Generally used by beginning jumpers However good jumps can be made with it
Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation
Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation
17
Examples of LJ Drill Progressions
Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5
Group Exercise
18
BREAK
10 minutes only please
19
INTRODUCTION TO THE TRIPLE JUMP
Current Records World 1829 (60-025) - Jonathan Edwards (Great Britain) Goumlteborg Sweden 1995 1550 (50-1025) - Inessa Kravets (Ukraine) Goumlteborg Sweden (1995)
High School 1672 (54-1025) - Kenny Hall (Tara HS Baton Rouge
LA) Eugene Oregon (2004) 1371 (44-1175) - Brittany Daniels (West Tracy CA) College Station Texas (2004)
20
History of the Menrsquos Triple Jump World Record
1995 Edwards ENG
1985 Banks USA
1975 Oliveira BRA
1972 Saneyev USSR
1960 Schmidt POL
1952 Silva BRA
1936 Tajima JPN
1932 Nambu JPN
1933 Oda JPN
1911 Ahearn USA
1896 Connolly USA
0 475 95 1425 1921
Description of the TRIPLE JUMP
Hop Take off and land on same leg
Step Jump from one leg to the other leg
Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit
Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)
22
INTRODUCTION TO THE TRIPLE JUMP
(Cont)
Think of the Triple Jump in Two Parts Approach to the Hop-Step transition
ldquoRun in the airrdquo - low trajectory Speed is the key
Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)
Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow
23
TRIPLE JUMP RATIOS
What are they 353035
Dominant leg ndash JUMP phase
Why are they necessary BalanceProportion Timing Distribution of Effort
24
VIDEO ANALYSIS of
Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position
Video Example
25
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
History (Courtesy of the IAAF)
The long jump has been part of Athletics competitions since ancient times It was part of the Games of 708 BC Jumpers ran up holding a small weight in each hand for a greater
impetus 1860 - Modern event regulated in EnglandUSA The take-off had to be made from a 20cm (8-inch) wide board
into a sand pit Hand weights are not used
Until the 1920s technique was rudimentary Most jumped by drawing up and tucking the legs under the body
after take-off then extended them again for landing This is currently known as the ldquostriderdquo or ldquotuckrdquo method Still acceptable for beginners Not as efficient for higher level performers
2
More Long Jump History(Cont)
1922 - 1927 Americans William DeHart Hubbard (co-holder of the world 100-
yard dash record of 96) and Robert LeGendre introduced the hitch kickldquo ldquoHitch-Kickrdquo is a running motion of the legs in mid-air Variations of this and the ldquohangrdquo technique remain the norm today
1895 - First womenrsquos long jump contests in USA 1928 - First IAAF womens world record 1948 ndash London England First womenrsquos Olympic
long jump competition
3
LONG JUMP Current Records
(Men amp Women) World
895m (29rsquo-45rdquo) - Michael Powell (USA) Tokyo Japan - 1991
752m (24rsquo-825rdquo) - Galina Chistyakova (USSR) St Petersburg Russia - 1988
High School 818m (26rsquo-10rdquo) - Marquis Goodwin (Rowlett TX) Eugene Oregon - 2009
678m (22rsquo-3rdquo) - Kathy McMillan (Hoke County Raeford NC) Westwood California - 1976
4
Key Points One explosive movement Maximum controlled approach speed One must run TALL One must run FAST One must ATTACK the board ACTIVE foot strikes Progressively LONGER strides ndash until the last stride PROGRESSIVE AGGRESSION through the board
DONrsquoT over-emphasize jumping up Alters long jump take-off mechanics The goal is to jump OUT This is not the high jump This IS the long jump
5
LJTJ Contrastshellip Long Jump vs Triple Jump VERY different take-offs LJ prep movements are greater than triple jump LJ uses a drastic penultimate-to-ultimate step change
Take-off angle in the Long Jump is steeper Triple jumpers must maintain speed over three phases Long jumpers only have to apply speedpower over one
Few elite triple jumpers also long jump However - high school realities includehellip Team dynamics Point scoring Etc
6
Project the Center of Mass (COM) As far outward as possible ndash away from the board into the pit Flight path is determined at take-off Constant battle vs forward rotation
The optimal take-off angle 18 ndash 25 degrees ndash as COM starts from above the ground Horizontal velocity is the main contributor to total distance
COM Projection Why Speed is so Important
7
It is possible to run even faster than sprinters at the end of the approach
Almost ALL jump distance is determined at take-off
The last few strides of the approach determine take-off
In-Air movements only obtain optimal landing positions Majority of training should focus
on how to transfer sprint speed into the jump
Believe it or nothellip
8
Basic Skills Full foot plant THE most basic skill a jumper must learn Same for the Long Jump and Triple Jump
NOT a ldquodeadrdquo or ldquolazyrdquo foot Emphasize middle of the foot striking the board Activates large muscles of the upper leg and hip Athlete perception of delivering a blow to the Board NOT heel first NOT toe first ldquoPawingrdquo may encourage dropping the toe (BE CAREFUL) Dorsi-flexion of the foot Facilitates pre-recruitment of the lower leg muscles Activates an eccentric stretch-shortening response at the foot plant
Useful cues ldquoSquish a bugrdquo ldquoBreak a boardrdquo
9
Sprinting The key to good jumping
Jumpers must be effective SPRINTERS Few sprinters can long jump well But ALL good jumpers can sprint
80 of distance is a result of GROUND force Sprinting to build up speed Last three strides of approach Actual jumping take-off
Coachingtraining focus 1 StrengthPower Development 2 Speed Development 3 In-Air mechanics and landing
10
Approach Running Key aspects of the approach Speed ndash determines the potential jump distance Consistency ndash especially in first few strides Consistent approach runs lead to consistent jumps
Accuracy ndash minimizes doubtfouling Jumpers should be confident of hitting the board
Advice to beginners ndash KISS Avoid the ldquoVoodoo Dancerdquo Use a checkmark for accuracy
In-Air gymnastic movements are secondary They are the result of what happens on the ground They maximize what is established via the runtakeoff The primary focus should be on the approach run
11
Constructing the Approach Run Begin on the track ndash away from the runway Mark off 50 meters on one lane line Right-foot jumpers to the left of the line left-footers to the right
Perform ldquobuild-uprdquo sprints from a set position Must start off the same every time Easier to start on the dominant jump leg (even number of steps) Accelerate for 40 ndash 50 meters
Count ldquoBeatsrdquo - every two steps (jump leg only) Determine where the third beat strikes consistently ndash mark it Count subsequent beats to the full run distance Take measurements and transfer the marks to the runway The jumper should focus on running to a count ndash not a place
Start w a short run extend as speedstrength improves Beginners should start with six beats then move to eight (or more) Advanced jumpers use nine to 12 beats
12
APPROACH RUNNING (Cont)
Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike
13
APPROACH RUNNING (Cont)
Example - IntermediateAdvanced
14
Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo Hips at low point over take-off board
Take-off leg pre-recruitment Muscles pre-stretched (tightened)
Last stride is shorter and faster Not too short ndash long strides = long jumps Foot plant is in front of COM
FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position
KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same
15
Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo
Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this
16
LONG JUMPFlight Examples
SailStride Jump Generally used by beginning jumpers However good jumps can be made with it
Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation
Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation
17
Examples of LJ Drill Progressions
Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5
Group Exercise
18
BREAK
10 minutes only please
19
INTRODUCTION TO THE TRIPLE JUMP
Current Records World 1829 (60-025) - Jonathan Edwards (Great Britain) Goumlteborg Sweden 1995 1550 (50-1025) - Inessa Kravets (Ukraine) Goumlteborg Sweden (1995)
High School 1672 (54-1025) - Kenny Hall (Tara HS Baton Rouge
LA) Eugene Oregon (2004) 1371 (44-1175) - Brittany Daniels (West Tracy CA) College Station Texas (2004)
20
History of the Menrsquos Triple Jump World Record
1995 Edwards ENG
1985 Banks USA
1975 Oliveira BRA
1972 Saneyev USSR
1960 Schmidt POL
1952 Silva BRA
1936 Tajima JPN
1932 Nambu JPN
1933 Oda JPN
1911 Ahearn USA
1896 Connolly USA
0 475 95 1425 1921
Description of the TRIPLE JUMP
Hop Take off and land on same leg
Step Jump from one leg to the other leg
Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit
Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)
22
INTRODUCTION TO THE TRIPLE JUMP
(Cont)
Think of the Triple Jump in Two Parts Approach to the Hop-Step transition
ldquoRun in the airrdquo - low trajectory Speed is the key
Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)
Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow
23
TRIPLE JUMP RATIOS
What are they 353035
Dominant leg ndash JUMP phase
Why are they necessary BalanceProportion Timing Distribution of Effort
24
VIDEO ANALYSIS of
Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position
Video Example
25
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
More Long Jump History(Cont)
1922 - 1927 Americans William DeHart Hubbard (co-holder of the world 100-
yard dash record of 96) and Robert LeGendre introduced the hitch kickldquo ldquoHitch-Kickrdquo is a running motion of the legs in mid-air Variations of this and the ldquohangrdquo technique remain the norm today
1895 - First womenrsquos long jump contests in USA 1928 - First IAAF womens world record 1948 ndash London England First womenrsquos Olympic
long jump competition
3
LONG JUMP Current Records
(Men amp Women) World
895m (29rsquo-45rdquo) - Michael Powell (USA) Tokyo Japan - 1991
752m (24rsquo-825rdquo) - Galina Chistyakova (USSR) St Petersburg Russia - 1988
High School 818m (26rsquo-10rdquo) - Marquis Goodwin (Rowlett TX) Eugene Oregon - 2009
678m (22rsquo-3rdquo) - Kathy McMillan (Hoke County Raeford NC) Westwood California - 1976
4
Key Points One explosive movement Maximum controlled approach speed One must run TALL One must run FAST One must ATTACK the board ACTIVE foot strikes Progressively LONGER strides ndash until the last stride PROGRESSIVE AGGRESSION through the board
DONrsquoT over-emphasize jumping up Alters long jump take-off mechanics The goal is to jump OUT This is not the high jump This IS the long jump
5
LJTJ Contrastshellip Long Jump vs Triple Jump VERY different take-offs LJ prep movements are greater than triple jump LJ uses a drastic penultimate-to-ultimate step change
Take-off angle in the Long Jump is steeper Triple jumpers must maintain speed over three phases Long jumpers only have to apply speedpower over one
Few elite triple jumpers also long jump However - high school realities includehellip Team dynamics Point scoring Etc
6
Project the Center of Mass (COM) As far outward as possible ndash away from the board into the pit Flight path is determined at take-off Constant battle vs forward rotation
The optimal take-off angle 18 ndash 25 degrees ndash as COM starts from above the ground Horizontal velocity is the main contributor to total distance
COM Projection Why Speed is so Important
7
It is possible to run even faster than sprinters at the end of the approach
Almost ALL jump distance is determined at take-off
The last few strides of the approach determine take-off
In-Air movements only obtain optimal landing positions Majority of training should focus
on how to transfer sprint speed into the jump
Believe it or nothellip
8
Basic Skills Full foot plant THE most basic skill a jumper must learn Same for the Long Jump and Triple Jump
NOT a ldquodeadrdquo or ldquolazyrdquo foot Emphasize middle of the foot striking the board Activates large muscles of the upper leg and hip Athlete perception of delivering a blow to the Board NOT heel first NOT toe first ldquoPawingrdquo may encourage dropping the toe (BE CAREFUL) Dorsi-flexion of the foot Facilitates pre-recruitment of the lower leg muscles Activates an eccentric stretch-shortening response at the foot plant
Useful cues ldquoSquish a bugrdquo ldquoBreak a boardrdquo
9
Sprinting The key to good jumping
Jumpers must be effective SPRINTERS Few sprinters can long jump well But ALL good jumpers can sprint
80 of distance is a result of GROUND force Sprinting to build up speed Last three strides of approach Actual jumping take-off
Coachingtraining focus 1 StrengthPower Development 2 Speed Development 3 In-Air mechanics and landing
10
Approach Running Key aspects of the approach Speed ndash determines the potential jump distance Consistency ndash especially in first few strides Consistent approach runs lead to consistent jumps
Accuracy ndash minimizes doubtfouling Jumpers should be confident of hitting the board
Advice to beginners ndash KISS Avoid the ldquoVoodoo Dancerdquo Use a checkmark for accuracy
In-Air gymnastic movements are secondary They are the result of what happens on the ground They maximize what is established via the runtakeoff The primary focus should be on the approach run
11
Constructing the Approach Run Begin on the track ndash away from the runway Mark off 50 meters on one lane line Right-foot jumpers to the left of the line left-footers to the right
Perform ldquobuild-uprdquo sprints from a set position Must start off the same every time Easier to start on the dominant jump leg (even number of steps) Accelerate for 40 ndash 50 meters
Count ldquoBeatsrdquo - every two steps (jump leg only) Determine where the third beat strikes consistently ndash mark it Count subsequent beats to the full run distance Take measurements and transfer the marks to the runway The jumper should focus on running to a count ndash not a place
Start w a short run extend as speedstrength improves Beginners should start with six beats then move to eight (or more) Advanced jumpers use nine to 12 beats
12
APPROACH RUNNING (Cont)
Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike
13
APPROACH RUNNING (Cont)
Example - IntermediateAdvanced
14
Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo Hips at low point over take-off board
Take-off leg pre-recruitment Muscles pre-stretched (tightened)
Last stride is shorter and faster Not too short ndash long strides = long jumps Foot plant is in front of COM
FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position
KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same
15
Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo
Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this
16
LONG JUMPFlight Examples
SailStride Jump Generally used by beginning jumpers However good jumps can be made with it
Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation
Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation
17
Examples of LJ Drill Progressions
Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5
Group Exercise
18
BREAK
10 minutes only please
19
INTRODUCTION TO THE TRIPLE JUMP
Current Records World 1829 (60-025) - Jonathan Edwards (Great Britain) Goumlteborg Sweden 1995 1550 (50-1025) - Inessa Kravets (Ukraine) Goumlteborg Sweden (1995)
High School 1672 (54-1025) - Kenny Hall (Tara HS Baton Rouge
LA) Eugene Oregon (2004) 1371 (44-1175) - Brittany Daniels (West Tracy CA) College Station Texas (2004)
20
History of the Menrsquos Triple Jump World Record
1995 Edwards ENG
1985 Banks USA
1975 Oliveira BRA
1972 Saneyev USSR
1960 Schmidt POL
1952 Silva BRA
1936 Tajima JPN
1932 Nambu JPN
1933 Oda JPN
1911 Ahearn USA
1896 Connolly USA
0 475 95 1425 1921
Description of the TRIPLE JUMP
Hop Take off and land on same leg
Step Jump from one leg to the other leg
Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit
Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)
22
INTRODUCTION TO THE TRIPLE JUMP
(Cont)
Think of the Triple Jump in Two Parts Approach to the Hop-Step transition
ldquoRun in the airrdquo - low trajectory Speed is the key
Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)
Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow
23
TRIPLE JUMP RATIOS
What are they 353035
Dominant leg ndash JUMP phase
Why are they necessary BalanceProportion Timing Distribution of Effort
24
VIDEO ANALYSIS of
Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position
Video Example
25
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
LONG JUMP Current Records
(Men amp Women) World
895m (29rsquo-45rdquo) - Michael Powell (USA) Tokyo Japan - 1991
752m (24rsquo-825rdquo) - Galina Chistyakova (USSR) St Petersburg Russia - 1988
High School 818m (26rsquo-10rdquo) - Marquis Goodwin (Rowlett TX) Eugene Oregon - 2009
678m (22rsquo-3rdquo) - Kathy McMillan (Hoke County Raeford NC) Westwood California - 1976
4
Key Points One explosive movement Maximum controlled approach speed One must run TALL One must run FAST One must ATTACK the board ACTIVE foot strikes Progressively LONGER strides ndash until the last stride PROGRESSIVE AGGRESSION through the board
DONrsquoT over-emphasize jumping up Alters long jump take-off mechanics The goal is to jump OUT This is not the high jump This IS the long jump
5
LJTJ Contrastshellip Long Jump vs Triple Jump VERY different take-offs LJ prep movements are greater than triple jump LJ uses a drastic penultimate-to-ultimate step change
Take-off angle in the Long Jump is steeper Triple jumpers must maintain speed over three phases Long jumpers only have to apply speedpower over one
Few elite triple jumpers also long jump However - high school realities includehellip Team dynamics Point scoring Etc
6
Project the Center of Mass (COM) As far outward as possible ndash away from the board into the pit Flight path is determined at take-off Constant battle vs forward rotation
The optimal take-off angle 18 ndash 25 degrees ndash as COM starts from above the ground Horizontal velocity is the main contributor to total distance
COM Projection Why Speed is so Important
7
It is possible to run even faster than sprinters at the end of the approach
Almost ALL jump distance is determined at take-off
The last few strides of the approach determine take-off
In-Air movements only obtain optimal landing positions Majority of training should focus
on how to transfer sprint speed into the jump
Believe it or nothellip
8
Basic Skills Full foot plant THE most basic skill a jumper must learn Same for the Long Jump and Triple Jump
NOT a ldquodeadrdquo or ldquolazyrdquo foot Emphasize middle of the foot striking the board Activates large muscles of the upper leg and hip Athlete perception of delivering a blow to the Board NOT heel first NOT toe first ldquoPawingrdquo may encourage dropping the toe (BE CAREFUL) Dorsi-flexion of the foot Facilitates pre-recruitment of the lower leg muscles Activates an eccentric stretch-shortening response at the foot plant
Useful cues ldquoSquish a bugrdquo ldquoBreak a boardrdquo
9
Sprinting The key to good jumping
Jumpers must be effective SPRINTERS Few sprinters can long jump well But ALL good jumpers can sprint
80 of distance is a result of GROUND force Sprinting to build up speed Last three strides of approach Actual jumping take-off
Coachingtraining focus 1 StrengthPower Development 2 Speed Development 3 In-Air mechanics and landing
10
Approach Running Key aspects of the approach Speed ndash determines the potential jump distance Consistency ndash especially in first few strides Consistent approach runs lead to consistent jumps
Accuracy ndash minimizes doubtfouling Jumpers should be confident of hitting the board
Advice to beginners ndash KISS Avoid the ldquoVoodoo Dancerdquo Use a checkmark for accuracy
In-Air gymnastic movements are secondary They are the result of what happens on the ground They maximize what is established via the runtakeoff The primary focus should be on the approach run
11
Constructing the Approach Run Begin on the track ndash away from the runway Mark off 50 meters on one lane line Right-foot jumpers to the left of the line left-footers to the right
Perform ldquobuild-uprdquo sprints from a set position Must start off the same every time Easier to start on the dominant jump leg (even number of steps) Accelerate for 40 ndash 50 meters
Count ldquoBeatsrdquo - every two steps (jump leg only) Determine where the third beat strikes consistently ndash mark it Count subsequent beats to the full run distance Take measurements and transfer the marks to the runway The jumper should focus on running to a count ndash not a place
Start w a short run extend as speedstrength improves Beginners should start with six beats then move to eight (or more) Advanced jumpers use nine to 12 beats
12
APPROACH RUNNING (Cont)
Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike
13
APPROACH RUNNING (Cont)
Example - IntermediateAdvanced
14
Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo Hips at low point over take-off board
Take-off leg pre-recruitment Muscles pre-stretched (tightened)
Last stride is shorter and faster Not too short ndash long strides = long jumps Foot plant is in front of COM
FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position
KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same
15
Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo
Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this
16
LONG JUMPFlight Examples
SailStride Jump Generally used by beginning jumpers However good jumps can be made with it
Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation
Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation
17
Examples of LJ Drill Progressions
Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5
Group Exercise
18
BREAK
10 minutes only please
19
INTRODUCTION TO THE TRIPLE JUMP
Current Records World 1829 (60-025) - Jonathan Edwards (Great Britain) Goumlteborg Sweden 1995 1550 (50-1025) - Inessa Kravets (Ukraine) Goumlteborg Sweden (1995)
High School 1672 (54-1025) - Kenny Hall (Tara HS Baton Rouge
LA) Eugene Oregon (2004) 1371 (44-1175) - Brittany Daniels (West Tracy CA) College Station Texas (2004)
20
History of the Menrsquos Triple Jump World Record
1995 Edwards ENG
1985 Banks USA
1975 Oliveira BRA
1972 Saneyev USSR
1960 Schmidt POL
1952 Silva BRA
1936 Tajima JPN
1932 Nambu JPN
1933 Oda JPN
1911 Ahearn USA
1896 Connolly USA
0 475 95 1425 1921
Description of the TRIPLE JUMP
Hop Take off and land on same leg
Step Jump from one leg to the other leg
Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit
Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)
22
INTRODUCTION TO THE TRIPLE JUMP
(Cont)
Think of the Triple Jump in Two Parts Approach to the Hop-Step transition
ldquoRun in the airrdquo - low trajectory Speed is the key
Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)
Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow
23
TRIPLE JUMP RATIOS
What are they 353035
Dominant leg ndash JUMP phase
Why are they necessary BalanceProportion Timing Distribution of Effort
24
VIDEO ANALYSIS of
Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position
Video Example
25
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
Key Points One explosive movement Maximum controlled approach speed One must run TALL One must run FAST One must ATTACK the board ACTIVE foot strikes Progressively LONGER strides ndash until the last stride PROGRESSIVE AGGRESSION through the board
DONrsquoT over-emphasize jumping up Alters long jump take-off mechanics The goal is to jump OUT This is not the high jump This IS the long jump
5
LJTJ Contrastshellip Long Jump vs Triple Jump VERY different take-offs LJ prep movements are greater than triple jump LJ uses a drastic penultimate-to-ultimate step change
Take-off angle in the Long Jump is steeper Triple jumpers must maintain speed over three phases Long jumpers only have to apply speedpower over one
Few elite triple jumpers also long jump However - high school realities includehellip Team dynamics Point scoring Etc
6
Project the Center of Mass (COM) As far outward as possible ndash away from the board into the pit Flight path is determined at take-off Constant battle vs forward rotation
The optimal take-off angle 18 ndash 25 degrees ndash as COM starts from above the ground Horizontal velocity is the main contributor to total distance
COM Projection Why Speed is so Important
7
It is possible to run even faster than sprinters at the end of the approach
Almost ALL jump distance is determined at take-off
The last few strides of the approach determine take-off
In-Air movements only obtain optimal landing positions Majority of training should focus
on how to transfer sprint speed into the jump
Believe it or nothellip
8
Basic Skills Full foot plant THE most basic skill a jumper must learn Same for the Long Jump and Triple Jump
NOT a ldquodeadrdquo or ldquolazyrdquo foot Emphasize middle of the foot striking the board Activates large muscles of the upper leg and hip Athlete perception of delivering a blow to the Board NOT heel first NOT toe first ldquoPawingrdquo may encourage dropping the toe (BE CAREFUL) Dorsi-flexion of the foot Facilitates pre-recruitment of the lower leg muscles Activates an eccentric stretch-shortening response at the foot plant
Useful cues ldquoSquish a bugrdquo ldquoBreak a boardrdquo
9
Sprinting The key to good jumping
Jumpers must be effective SPRINTERS Few sprinters can long jump well But ALL good jumpers can sprint
80 of distance is a result of GROUND force Sprinting to build up speed Last three strides of approach Actual jumping take-off
Coachingtraining focus 1 StrengthPower Development 2 Speed Development 3 In-Air mechanics and landing
10
Approach Running Key aspects of the approach Speed ndash determines the potential jump distance Consistency ndash especially in first few strides Consistent approach runs lead to consistent jumps
Accuracy ndash minimizes doubtfouling Jumpers should be confident of hitting the board
Advice to beginners ndash KISS Avoid the ldquoVoodoo Dancerdquo Use a checkmark for accuracy
In-Air gymnastic movements are secondary They are the result of what happens on the ground They maximize what is established via the runtakeoff The primary focus should be on the approach run
11
Constructing the Approach Run Begin on the track ndash away from the runway Mark off 50 meters on one lane line Right-foot jumpers to the left of the line left-footers to the right
Perform ldquobuild-uprdquo sprints from a set position Must start off the same every time Easier to start on the dominant jump leg (even number of steps) Accelerate for 40 ndash 50 meters
Count ldquoBeatsrdquo - every two steps (jump leg only) Determine where the third beat strikes consistently ndash mark it Count subsequent beats to the full run distance Take measurements and transfer the marks to the runway The jumper should focus on running to a count ndash not a place
Start w a short run extend as speedstrength improves Beginners should start with six beats then move to eight (or more) Advanced jumpers use nine to 12 beats
12
APPROACH RUNNING (Cont)
Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike
13
APPROACH RUNNING (Cont)
Example - IntermediateAdvanced
14
Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo Hips at low point over take-off board
Take-off leg pre-recruitment Muscles pre-stretched (tightened)
Last stride is shorter and faster Not too short ndash long strides = long jumps Foot plant is in front of COM
FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position
KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same
15
Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo
Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this
16
LONG JUMPFlight Examples
SailStride Jump Generally used by beginning jumpers However good jumps can be made with it
Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation
Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation
17
Examples of LJ Drill Progressions
Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5
Group Exercise
18
BREAK
10 minutes only please
19
INTRODUCTION TO THE TRIPLE JUMP
Current Records World 1829 (60-025) - Jonathan Edwards (Great Britain) Goumlteborg Sweden 1995 1550 (50-1025) - Inessa Kravets (Ukraine) Goumlteborg Sweden (1995)
High School 1672 (54-1025) - Kenny Hall (Tara HS Baton Rouge
LA) Eugene Oregon (2004) 1371 (44-1175) - Brittany Daniels (West Tracy CA) College Station Texas (2004)
20
History of the Menrsquos Triple Jump World Record
1995 Edwards ENG
1985 Banks USA
1975 Oliveira BRA
1972 Saneyev USSR
1960 Schmidt POL
1952 Silva BRA
1936 Tajima JPN
1932 Nambu JPN
1933 Oda JPN
1911 Ahearn USA
1896 Connolly USA
0 475 95 1425 1921
Description of the TRIPLE JUMP
Hop Take off and land on same leg
Step Jump from one leg to the other leg
Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit
Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)
22
INTRODUCTION TO THE TRIPLE JUMP
(Cont)
Think of the Triple Jump in Two Parts Approach to the Hop-Step transition
ldquoRun in the airrdquo - low trajectory Speed is the key
Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)
Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow
23
TRIPLE JUMP RATIOS
What are they 353035
Dominant leg ndash JUMP phase
Why are they necessary BalanceProportion Timing Distribution of Effort
24
VIDEO ANALYSIS of
Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position
Video Example
25
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
LJTJ Contrastshellip Long Jump vs Triple Jump VERY different take-offs LJ prep movements are greater than triple jump LJ uses a drastic penultimate-to-ultimate step change
Take-off angle in the Long Jump is steeper Triple jumpers must maintain speed over three phases Long jumpers only have to apply speedpower over one
Few elite triple jumpers also long jump However - high school realities includehellip Team dynamics Point scoring Etc
6
Project the Center of Mass (COM) As far outward as possible ndash away from the board into the pit Flight path is determined at take-off Constant battle vs forward rotation
The optimal take-off angle 18 ndash 25 degrees ndash as COM starts from above the ground Horizontal velocity is the main contributor to total distance
COM Projection Why Speed is so Important
7
It is possible to run even faster than sprinters at the end of the approach
Almost ALL jump distance is determined at take-off
The last few strides of the approach determine take-off
In-Air movements only obtain optimal landing positions Majority of training should focus
on how to transfer sprint speed into the jump
Believe it or nothellip
8
Basic Skills Full foot plant THE most basic skill a jumper must learn Same for the Long Jump and Triple Jump
NOT a ldquodeadrdquo or ldquolazyrdquo foot Emphasize middle of the foot striking the board Activates large muscles of the upper leg and hip Athlete perception of delivering a blow to the Board NOT heel first NOT toe first ldquoPawingrdquo may encourage dropping the toe (BE CAREFUL) Dorsi-flexion of the foot Facilitates pre-recruitment of the lower leg muscles Activates an eccentric stretch-shortening response at the foot plant
Useful cues ldquoSquish a bugrdquo ldquoBreak a boardrdquo
9
Sprinting The key to good jumping
Jumpers must be effective SPRINTERS Few sprinters can long jump well But ALL good jumpers can sprint
80 of distance is a result of GROUND force Sprinting to build up speed Last three strides of approach Actual jumping take-off
Coachingtraining focus 1 StrengthPower Development 2 Speed Development 3 In-Air mechanics and landing
10
Approach Running Key aspects of the approach Speed ndash determines the potential jump distance Consistency ndash especially in first few strides Consistent approach runs lead to consistent jumps
Accuracy ndash minimizes doubtfouling Jumpers should be confident of hitting the board
Advice to beginners ndash KISS Avoid the ldquoVoodoo Dancerdquo Use a checkmark for accuracy
In-Air gymnastic movements are secondary They are the result of what happens on the ground They maximize what is established via the runtakeoff The primary focus should be on the approach run
11
Constructing the Approach Run Begin on the track ndash away from the runway Mark off 50 meters on one lane line Right-foot jumpers to the left of the line left-footers to the right
Perform ldquobuild-uprdquo sprints from a set position Must start off the same every time Easier to start on the dominant jump leg (even number of steps) Accelerate for 40 ndash 50 meters
Count ldquoBeatsrdquo - every two steps (jump leg only) Determine where the third beat strikes consistently ndash mark it Count subsequent beats to the full run distance Take measurements and transfer the marks to the runway The jumper should focus on running to a count ndash not a place
Start w a short run extend as speedstrength improves Beginners should start with six beats then move to eight (or more) Advanced jumpers use nine to 12 beats
12
APPROACH RUNNING (Cont)
Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike
13
APPROACH RUNNING (Cont)
Example - IntermediateAdvanced
14
Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo Hips at low point over take-off board
Take-off leg pre-recruitment Muscles pre-stretched (tightened)
Last stride is shorter and faster Not too short ndash long strides = long jumps Foot plant is in front of COM
FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position
KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same
15
Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo
Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this
16
LONG JUMPFlight Examples
SailStride Jump Generally used by beginning jumpers However good jumps can be made with it
Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation
Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation
17
Examples of LJ Drill Progressions
Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5
Group Exercise
18
BREAK
10 minutes only please
19
INTRODUCTION TO THE TRIPLE JUMP
Current Records World 1829 (60-025) - Jonathan Edwards (Great Britain) Goumlteborg Sweden 1995 1550 (50-1025) - Inessa Kravets (Ukraine) Goumlteborg Sweden (1995)
High School 1672 (54-1025) - Kenny Hall (Tara HS Baton Rouge
LA) Eugene Oregon (2004) 1371 (44-1175) - Brittany Daniels (West Tracy CA) College Station Texas (2004)
20
History of the Menrsquos Triple Jump World Record
1995 Edwards ENG
1985 Banks USA
1975 Oliveira BRA
1972 Saneyev USSR
1960 Schmidt POL
1952 Silva BRA
1936 Tajima JPN
1932 Nambu JPN
1933 Oda JPN
1911 Ahearn USA
1896 Connolly USA
0 475 95 1425 1921
Description of the TRIPLE JUMP
Hop Take off and land on same leg
Step Jump from one leg to the other leg
Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit
Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)
22
INTRODUCTION TO THE TRIPLE JUMP
(Cont)
Think of the Triple Jump in Two Parts Approach to the Hop-Step transition
ldquoRun in the airrdquo - low trajectory Speed is the key
Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)
Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow
23
TRIPLE JUMP RATIOS
What are they 353035
Dominant leg ndash JUMP phase
Why are they necessary BalanceProportion Timing Distribution of Effort
24
VIDEO ANALYSIS of
Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position
Video Example
25
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
Project the Center of Mass (COM) As far outward as possible ndash away from the board into the pit Flight path is determined at take-off Constant battle vs forward rotation
The optimal take-off angle 18 ndash 25 degrees ndash as COM starts from above the ground Horizontal velocity is the main contributor to total distance
COM Projection Why Speed is so Important
7
It is possible to run even faster than sprinters at the end of the approach
Almost ALL jump distance is determined at take-off
The last few strides of the approach determine take-off
In-Air movements only obtain optimal landing positions Majority of training should focus
on how to transfer sprint speed into the jump
Believe it or nothellip
8
Basic Skills Full foot plant THE most basic skill a jumper must learn Same for the Long Jump and Triple Jump
NOT a ldquodeadrdquo or ldquolazyrdquo foot Emphasize middle of the foot striking the board Activates large muscles of the upper leg and hip Athlete perception of delivering a blow to the Board NOT heel first NOT toe first ldquoPawingrdquo may encourage dropping the toe (BE CAREFUL) Dorsi-flexion of the foot Facilitates pre-recruitment of the lower leg muscles Activates an eccentric stretch-shortening response at the foot plant
Useful cues ldquoSquish a bugrdquo ldquoBreak a boardrdquo
9
Sprinting The key to good jumping
Jumpers must be effective SPRINTERS Few sprinters can long jump well But ALL good jumpers can sprint
80 of distance is a result of GROUND force Sprinting to build up speed Last three strides of approach Actual jumping take-off
Coachingtraining focus 1 StrengthPower Development 2 Speed Development 3 In-Air mechanics and landing
10
Approach Running Key aspects of the approach Speed ndash determines the potential jump distance Consistency ndash especially in first few strides Consistent approach runs lead to consistent jumps
Accuracy ndash minimizes doubtfouling Jumpers should be confident of hitting the board
Advice to beginners ndash KISS Avoid the ldquoVoodoo Dancerdquo Use a checkmark for accuracy
In-Air gymnastic movements are secondary They are the result of what happens on the ground They maximize what is established via the runtakeoff The primary focus should be on the approach run
11
Constructing the Approach Run Begin on the track ndash away from the runway Mark off 50 meters on one lane line Right-foot jumpers to the left of the line left-footers to the right
Perform ldquobuild-uprdquo sprints from a set position Must start off the same every time Easier to start on the dominant jump leg (even number of steps) Accelerate for 40 ndash 50 meters
Count ldquoBeatsrdquo - every two steps (jump leg only) Determine where the third beat strikes consistently ndash mark it Count subsequent beats to the full run distance Take measurements and transfer the marks to the runway The jumper should focus on running to a count ndash not a place
Start w a short run extend as speedstrength improves Beginners should start with six beats then move to eight (or more) Advanced jumpers use nine to 12 beats
12
APPROACH RUNNING (Cont)
Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike
13
APPROACH RUNNING (Cont)
Example - IntermediateAdvanced
14
Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo Hips at low point over take-off board
Take-off leg pre-recruitment Muscles pre-stretched (tightened)
Last stride is shorter and faster Not too short ndash long strides = long jumps Foot plant is in front of COM
FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position
KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same
15
Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo
Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this
16
LONG JUMPFlight Examples
SailStride Jump Generally used by beginning jumpers However good jumps can be made with it
Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation
Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation
17
Examples of LJ Drill Progressions
Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5
Group Exercise
18
BREAK
10 minutes only please
19
INTRODUCTION TO THE TRIPLE JUMP
Current Records World 1829 (60-025) - Jonathan Edwards (Great Britain) Goumlteborg Sweden 1995 1550 (50-1025) - Inessa Kravets (Ukraine) Goumlteborg Sweden (1995)
High School 1672 (54-1025) - Kenny Hall (Tara HS Baton Rouge
LA) Eugene Oregon (2004) 1371 (44-1175) - Brittany Daniels (West Tracy CA) College Station Texas (2004)
20
History of the Menrsquos Triple Jump World Record
1995 Edwards ENG
1985 Banks USA
1975 Oliveira BRA
1972 Saneyev USSR
1960 Schmidt POL
1952 Silva BRA
1936 Tajima JPN
1932 Nambu JPN
1933 Oda JPN
1911 Ahearn USA
1896 Connolly USA
0 475 95 1425 1921
Description of the TRIPLE JUMP
Hop Take off and land on same leg
Step Jump from one leg to the other leg
Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit
Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)
22
INTRODUCTION TO THE TRIPLE JUMP
(Cont)
Think of the Triple Jump in Two Parts Approach to the Hop-Step transition
ldquoRun in the airrdquo - low trajectory Speed is the key
Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)
Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow
23
TRIPLE JUMP RATIOS
What are they 353035
Dominant leg ndash JUMP phase
Why are they necessary BalanceProportion Timing Distribution of Effort
24
VIDEO ANALYSIS of
Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position
Video Example
25
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
It is possible to run even faster than sprinters at the end of the approach
Almost ALL jump distance is determined at take-off
The last few strides of the approach determine take-off
In-Air movements only obtain optimal landing positions Majority of training should focus
on how to transfer sprint speed into the jump
Believe it or nothellip
8
Basic Skills Full foot plant THE most basic skill a jumper must learn Same for the Long Jump and Triple Jump
NOT a ldquodeadrdquo or ldquolazyrdquo foot Emphasize middle of the foot striking the board Activates large muscles of the upper leg and hip Athlete perception of delivering a blow to the Board NOT heel first NOT toe first ldquoPawingrdquo may encourage dropping the toe (BE CAREFUL) Dorsi-flexion of the foot Facilitates pre-recruitment of the lower leg muscles Activates an eccentric stretch-shortening response at the foot plant
Useful cues ldquoSquish a bugrdquo ldquoBreak a boardrdquo
9
Sprinting The key to good jumping
Jumpers must be effective SPRINTERS Few sprinters can long jump well But ALL good jumpers can sprint
80 of distance is a result of GROUND force Sprinting to build up speed Last three strides of approach Actual jumping take-off
Coachingtraining focus 1 StrengthPower Development 2 Speed Development 3 In-Air mechanics and landing
10
Approach Running Key aspects of the approach Speed ndash determines the potential jump distance Consistency ndash especially in first few strides Consistent approach runs lead to consistent jumps
Accuracy ndash minimizes doubtfouling Jumpers should be confident of hitting the board
Advice to beginners ndash KISS Avoid the ldquoVoodoo Dancerdquo Use a checkmark for accuracy
In-Air gymnastic movements are secondary They are the result of what happens on the ground They maximize what is established via the runtakeoff The primary focus should be on the approach run
11
Constructing the Approach Run Begin on the track ndash away from the runway Mark off 50 meters on one lane line Right-foot jumpers to the left of the line left-footers to the right
Perform ldquobuild-uprdquo sprints from a set position Must start off the same every time Easier to start on the dominant jump leg (even number of steps) Accelerate for 40 ndash 50 meters
Count ldquoBeatsrdquo - every two steps (jump leg only) Determine where the third beat strikes consistently ndash mark it Count subsequent beats to the full run distance Take measurements and transfer the marks to the runway The jumper should focus on running to a count ndash not a place
Start w a short run extend as speedstrength improves Beginners should start with six beats then move to eight (or more) Advanced jumpers use nine to 12 beats
12
APPROACH RUNNING (Cont)
Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike
13
APPROACH RUNNING (Cont)
Example - IntermediateAdvanced
14
Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo Hips at low point over take-off board
Take-off leg pre-recruitment Muscles pre-stretched (tightened)
Last stride is shorter and faster Not too short ndash long strides = long jumps Foot plant is in front of COM
FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position
KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same
15
Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo
Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this
16
LONG JUMPFlight Examples
SailStride Jump Generally used by beginning jumpers However good jumps can be made with it
Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation
Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation
17
Examples of LJ Drill Progressions
Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5
Group Exercise
18
BREAK
10 minutes only please
19
INTRODUCTION TO THE TRIPLE JUMP
Current Records World 1829 (60-025) - Jonathan Edwards (Great Britain) Goumlteborg Sweden 1995 1550 (50-1025) - Inessa Kravets (Ukraine) Goumlteborg Sweden (1995)
High School 1672 (54-1025) - Kenny Hall (Tara HS Baton Rouge
LA) Eugene Oregon (2004) 1371 (44-1175) - Brittany Daniels (West Tracy CA) College Station Texas (2004)
20
History of the Menrsquos Triple Jump World Record
1995 Edwards ENG
1985 Banks USA
1975 Oliveira BRA
1972 Saneyev USSR
1960 Schmidt POL
1952 Silva BRA
1936 Tajima JPN
1932 Nambu JPN
1933 Oda JPN
1911 Ahearn USA
1896 Connolly USA
0 475 95 1425 1921
Description of the TRIPLE JUMP
Hop Take off and land on same leg
Step Jump from one leg to the other leg
Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit
Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)
22
INTRODUCTION TO THE TRIPLE JUMP
(Cont)
Think of the Triple Jump in Two Parts Approach to the Hop-Step transition
ldquoRun in the airrdquo - low trajectory Speed is the key
Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)
Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow
23
TRIPLE JUMP RATIOS
What are they 353035
Dominant leg ndash JUMP phase
Why are they necessary BalanceProportion Timing Distribution of Effort
24
VIDEO ANALYSIS of
Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position
Video Example
25
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
Basic Skills Full foot plant THE most basic skill a jumper must learn Same for the Long Jump and Triple Jump
NOT a ldquodeadrdquo or ldquolazyrdquo foot Emphasize middle of the foot striking the board Activates large muscles of the upper leg and hip Athlete perception of delivering a blow to the Board NOT heel first NOT toe first ldquoPawingrdquo may encourage dropping the toe (BE CAREFUL) Dorsi-flexion of the foot Facilitates pre-recruitment of the lower leg muscles Activates an eccentric stretch-shortening response at the foot plant
Useful cues ldquoSquish a bugrdquo ldquoBreak a boardrdquo
9
Sprinting The key to good jumping
Jumpers must be effective SPRINTERS Few sprinters can long jump well But ALL good jumpers can sprint
80 of distance is a result of GROUND force Sprinting to build up speed Last three strides of approach Actual jumping take-off
Coachingtraining focus 1 StrengthPower Development 2 Speed Development 3 In-Air mechanics and landing
10
Approach Running Key aspects of the approach Speed ndash determines the potential jump distance Consistency ndash especially in first few strides Consistent approach runs lead to consistent jumps
Accuracy ndash minimizes doubtfouling Jumpers should be confident of hitting the board
Advice to beginners ndash KISS Avoid the ldquoVoodoo Dancerdquo Use a checkmark for accuracy
In-Air gymnastic movements are secondary They are the result of what happens on the ground They maximize what is established via the runtakeoff The primary focus should be on the approach run
11
Constructing the Approach Run Begin on the track ndash away from the runway Mark off 50 meters on one lane line Right-foot jumpers to the left of the line left-footers to the right
Perform ldquobuild-uprdquo sprints from a set position Must start off the same every time Easier to start on the dominant jump leg (even number of steps) Accelerate for 40 ndash 50 meters
Count ldquoBeatsrdquo - every two steps (jump leg only) Determine where the third beat strikes consistently ndash mark it Count subsequent beats to the full run distance Take measurements and transfer the marks to the runway The jumper should focus on running to a count ndash not a place
Start w a short run extend as speedstrength improves Beginners should start with six beats then move to eight (or more) Advanced jumpers use nine to 12 beats
12
APPROACH RUNNING (Cont)
Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike
13
APPROACH RUNNING (Cont)
Example - IntermediateAdvanced
14
Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo Hips at low point over take-off board
Take-off leg pre-recruitment Muscles pre-stretched (tightened)
Last stride is shorter and faster Not too short ndash long strides = long jumps Foot plant is in front of COM
FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position
KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same
15
Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo
Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this
16
LONG JUMPFlight Examples
SailStride Jump Generally used by beginning jumpers However good jumps can be made with it
Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation
Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation
17
Examples of LJ Drill Progressions
Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5
Group Exercise
18
BREAK
10 minutes only please
19
INTRODUCTION TO THE TRIPLE JUMP
Current Records World 1829 (60-025) - Jonathan Edwards (Great Britain) Goumlteborg Sweden 1995 1550 (50-1025) - Inessa Kravets (Ukraine) Goumlteborg Sweden (1995)
High School 1672 (54-1025) - Kenny Hall (Tara HS Baton Rouge
LA) Eugene Oregon (2004) 1371 (44-1175) - Brittany Daniels (West Tracy CA) College Station Texas (2004)
20
History of the Menrsquos Triple Jump World Record
1995 Edwards ENG
1985 Banks USA
1975 Oliveira BRA
1972 Saneyev USSR
1960 Schmidt POL
1952 Silva BRA
1936 Tajima JPN
1932 Nambu JPN
1933 Oda JPN
1911 Ahearn USA
1896 Connolly USA
0 475 95 1425 1921
Description of the TRIPLE JUMP
Hop Take off and land on same leg
Step Jump from one leg to the other leg
Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit
Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)
22
INTRODUCTION TO THE TRIPLE JUMP
(Cont)
Think of the Triple Jump in Two Parts Approach to the Hop-Step transition
ldquoRun in the airrdquo - low trajectory Speed is the key
Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)
Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow
23
TRIPLE JUMP RATIOS
What are they 353035
Dominant leg ndash JUMP phase
Why are they necessary BalanceProportion Timing Distribution of Effort
24
VIDEO ANALYSIS of
Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position
Video Example
25
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
Sprinting The key to good jumping
Jumpers must be effective SPRINTERS Few sprinters can long jump well But ALL good jumpers can sprint
80 of distance is a result of GROUND force Sprinting to build up speed Last three strides of approach Actual jumping take-off
Coachingtraining focus 1 StrengthPower Development 2 Speed Development 3 In-Air mechanics and landing
10
Approach Running Key aspects of the approach Speed ndash determines the potential jump distance Consistency ndash especially in first few strides Consistent approach runs lead to consistent jumps
Accuracy ndash minimizes doubtfouling Jumpers should be confident of hitting the board
Advice to beginners ndash KISS Avoid the ldquoVoodoo Dancerdquo Use a checkmark for accuracy
In-Air gymnastic movements are secondary They are the result of what happens on the ground They maximize what is established via the runtakeoff The primary focus should be on the approach run
11
Constructing the Approach Run Begin on the track ndash away from the runway Mark off 50 meters on one lane line Right-foot jumpers to the left of the line left-footers to the right
Perform ldquobuild-uprdquo sprints from a set position Must start off the same every time Easier to start on the dominant jump leg (even number of steps) Accelerate for 40 ndash 50 meters
Count ldquoBeatsrdquo - every two steps (jump leg only) Determine where the third beat strikes consistently ndash mark it Count subsequent beats to the full run distance Take measurements and transfer the marks to the runway The jumper should focus on running to a count ndash not a place
Start w a short run extend as speedstrength improves Beginners should start with six beats then move to eight (or more) Advanced jumpers use nine to 12 beats
12
APPROACH RUNNING (Cont)
Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike
13
APPROACH RUNNING (Cont)
Example - IntermediateAdvanced
14
Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo Hips at low point over take-off board
Take-off leg pre-recruitment Muscles pre-stretched (tightened)
Last stride is shorter and faster Not too short ndash long strides = long jumps Foot plant is in front of COM
FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position
KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same
15
Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo
Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this
16
LONG JUMPFlight Examples
SailStride Jump Generally used by beginning jumpers However good jumps can be made with it
Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation
Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation
17
Examples of LJ Drill Progressions
Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5
Group Exercise
18
BREAK
10 minutes only please
19
INTRODUCTION TO THE TRIPLE JUMP
Current Records World 1829 (60-025) - Jonathan Edwards (Great Britain) Goumlteborg Sweden 1995 1550 (50-1025) - Inessa Kravets (Ukraine) Goumlteborg Sweden (1995)
High School 1672 (54-1025) - Kenny Hall (Tara HS Baton Rouge
LA) Eugene Oregon (2004) 1371 (44-1175) - Brittany Daniels (West Tracy CA) College Station Texas (2004)
20
History of the Menrsquos Triple Jump World Record
1995 Edwards ENG
1985 Banks USA
1975 Oliveira BRA
1972 Saneyev USSR
1960 Schmidt POL
1952 Silva BRA
1936 Tajima JPN
1932 Nambu JPN
1933 Oda JPN
1911 Ahearn USA
1896 Connolly USA
0 475 95 1425 1921
Description of the TRIPLE JUMP
Hop Take off and land on same leg
Step Jump from one leg to the other leg
Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit
Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)
22
INTRODUCTION TO THE TRIPLE JUMP
(Cont)
Think of the Triple Jump in Two Parts Approach to the Hop-Step transition
ldquoRun in the airrdquo - low trajectory Speed is the key
Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)
Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow
23
TRIPLE JUMP RATIOS
What are they 353035
Dominant leg ndash JUMP phase
Why are they necessary BalanceProportion Timing Distribution of Effort
24
VIDEO ANALYSIS of
Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position
Video Example
25
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
Approach Running Key aspects of the approach Speed ndash determines the potential jump distance Consistency ndash especially in first few strides Consistent approach runs lead to consistent jumps
Accuracy ndash minimizes doubtfouling Jumpers should be confident of hitting the board
Advice to beginners ndash KISS Avoid the ldquoVoodoo Dancerdquo Use a checkmark for accuracy
In-Air gymnastic movements are secondary They are the result of what happens on the ground They maximize what is established via the runtakeoff The primary focus should be on the approach run
11
Constructing the Approach Run Begin on the track ndash away from the runway Mark off 50 meters on one lane line Right-foot jumpers to the left of the line left-footers to the right
Perform ldquobuild-uprdquo sprints from a set position Must start off the same every time Easier to start on the dominant jump leg (even number of steps) Accelerate for 40 ndash 50 meters
Count ldquoBeatsrdquo - every two steps (jump leg only) Determine where the third beat strikes consistently ndash mark it Count subsequent beats to the full run distance Take measurements and transfer the marks to the runway The jumper should focus on running to a count ndash not a place
Start w a short run extend as speedstrength improves Beginners should start with six beats then move to eight (or more) Advanced jumpers use nine to 12 beats
12
APPROACH RUNNING (Cont)
Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike
13
APPROACH RUNNING (Cont)
Example - IntermediateAdvanced
14
Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo Hips at low point over take-off board
Take-off leg pre-recruitment Muscles pre-stretched (tightened)
Last stride is shorter and faster Not too short ndash long strides = long jumps Foot plant is in front of COM
FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position
KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same
15
Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo
Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this
16
LONG JUMPFlight Examples
SailStride Jump Generally used by beginning jumpers However good jumps can be made with it
Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation
Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation
17
Examples of LJ Drill Progressions
Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5
Group Exercise
18
BREAK
10 minutes only please
19
INTRODUCTION TO THE TRIPLE JUMP
Current Records World 1829 (60-025) - Jonathan Edwards (Great Britain) Goumlteborg Sweden 1995 1550 (50-1025) - Inessa Kravets (Ukraine) Goumlteborg Sweden (1995)
High School 1672 (54-1025) - Kenny Hall (Tara HS Baton Rouge
LA) Eugene Oregon (2004) 1371 (44-1175) - Brittany Daniels (West Tracy CA) College Station Texas (2004)
20
History of the Menrsquos Triple Jump World Record
1995 Edwards ENG
1985 Banks USA
1975 Oliveira BRA
1972 Saneyev USSR
1960 Schmidt POL
1952 Silva BRA
1936 Tajima JPN
1932 Nambu JPN
1933 Oda JPN
1911 Ahearn USA
1896 Connolly USA
0 475 95 1425 1921
Description of the TRIPLE JUMP
Hop Take off and land on same leg
Step Jump from one leg to the other leg
Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit
Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)
22
INTRODUCTION TO THE TRIPLE JUMP
(Cont)
Think of the Triple Jump in Two Parts Approach to the Hop-Step transition
ldquoRun in the airrdquo - low trajectory Speed is the key
Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)
Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow
23
TRIPLE JUMP RATIOS
What are they 353035
Dominant leg ndash JUMP phase
Why are they necessary BalanceProportion Timing Distribution of Effort
24
VIDEO ANALYSIS of
Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position
Video Example
25
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
Constructing the Approach Run Begin on the track ndash away from the runway Mark off 50 meters on one lane line Right-foot jumpers to the left of the line left-footers to the right
Perform ldquobuild-uprdquo sprints from a set position Must start off the same every time Easier to start on the dominant jump leg (even number of steps) Accelerate for 40 ndash 50 meters
Count ldquoBeatsrdquo - every two steps (jump leg only) Determine where the third beat strikes consistently ndash mark it Count subsequent beats to the full run distance Take measurements and transfer the marks to the runway The jumper should focus on running to a count ndash not a place
Start w a short run extend as speedstrength improves Beginners should start with six beats then move to eight (or more) Advanced jumpers use nine to 12 beats
12
APPROACH RUNNING (Cont)
Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike
13
APPROACH RUNNING (Cont)
Example - IntermediateAdvanced
14
Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo Hips at low point over take-off board
Take-off leg pre-recruitment Muscles pre-stretched (tightened)
Last stride is shorter and faster Not too short ndash long strides = long jumps Foot plant is in front of COM
FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position
KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same
15
Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo
Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this
16
LONG JUMPFlight Examples
SailStride Jump Generally used by beginning jumpers However good jumps can be made with it
Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation
Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation
17
Examples of LJ Drill Progressions
Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5
Group Exercise
18
BREAK
10 minutes only please
19
INTRODUCTION TO THE TRIPLE JUMP
Current Records World 1829 (60-025) - Jonathan Edwards (Great Britain) Goumlteborg Sweden 1995 1550 (50-1025) - Inessa Kravets (Ukraine) Goumlteborg Sweden (1995)
High School 1672 (54-1025) - Kenny Hall (Tara HS Baton Rouge
LA) Eugene Oregon (2004) 1371 (44-1175) - Brittany Daniels (West Tracy CA) College Station Texas (2004)
20
History of the Menrsquos Triple Jump World Record
1995 Edwards ENG
1985 Banks USA
1975 Oliveira BRA
1972 Saneyev USSR
1960 Schmidt POL
1952 Silva BRA
1936 Tajima JPN
1932 Nambu JPN
1933 Oda JPN
1911 Ahearn USA
1896 Connolly USA
0 475 95 1425 1921
Description of the TRIPLE JUMP
Hop Take off and land on same leg
Step Jump from one leg to the other leg
Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit
Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)
22
INTRODUCTION TO THE TRIPLE JUMP
(Cont)
Think of the Triple Jump in Two Parts Approach to the Hop-Step transition
ldquoRun in the airrdquo - low trajectory Speed is the key
Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)
Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow
23
TRIPLE JUMP RATIOS
What are they 353035
Dominant leg ndash JUMP phase
Why are they necessary BalanceProportion Timing Distribution of Effort
24
VIDEO ANALYSIS of
Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position
Video Example
25
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
APPROACH RUNNING (Cont)
Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike
13
APPROACH RUNNING (Cont)
Example - IntermediateAdvanced
14
Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo Hips at low point over take-off board
Take-off leg pre-recruitment Muscles pre-stretched (tightened)
Last stride is shorter and faster Not too short ndash long strides = long jumps Foot plant is in front of COM
FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position
KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same
15
Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo
Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this
16
LONG JUMPFlight Examples
SailStride Jump Generally used by beginning jumpers However good jumps can be made with it
Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation
Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation
17
Examples of LJ Drill Progressions
Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5
Group Exercise
18
BREAK
10 minutes only please
19
INTRODUCTION TO THE TRIPLE JUMP
Current Records World 1829 (60-025) - Jonathan Edwards (Great Britain) Goumlteborg Sweden 1995 1550 (50-1025) - Inessa Kravets (Ukraine) Goumlteborg Sweden (1995)
High School 1672 (54-1025) - Kenny Hall (Tara HS Baton Rouge
LA) Eugene Oregon (2004) 1371 (44-1175) - Brittany Daniels (West Tracy CA) College Station Texas (2004)
20
History of the Menrsquos Triple Jump World Record
1995 Edwards ENG
1985 Banks USA
1975 Oliveira BRA
1972 Saneyev USSR
1960 Schmidt POL
1952 Silva BRA
1936 Tajima JPN
1932 Nambu JPN
1933 Oda JPN
1911 Ahearn USA
1896 Connolly USA
0 475 95 1425 1921
Description of the TRIPLE JUMP
Hop Take off and land on same leg
Step Jump from one leg to the other leg
Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit
Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)
22
INTRODUCTION TO THE TRIPLE JUMP
(Cont)
Think of the Triple Jump in Two Parts Approach to the Hop-Step transition
ldquoRun in the airrdquo - low trajectory Speed is the key
Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)
Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow
23
TRIPLE JUMP RATIOS
What are they 353035
Dominant leg ndash JUMP phase
Why are they necessary BalanceProportion Timing Distribution of Effort
24
VIDEO ANALYSIS of
Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position
Video Example
25
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
APPROACH RUNNING (Cont)
Example - IntermediateAdvanced
14
Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo Hips at low point over take-off board
Take-off leg pre-recruitment Muscles pre-stretched (tightened)
Last stride is shorter and faster Not too short ndash long strides = long jumps Foot plant is in front of COM
FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position
KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same
15
Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo
Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this
16
LONG JUMPFlight Examples
SailStride Jump Generally used by beginning jumpers However good jumps can be made with it
Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation
Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation
17
Examples of LJ Drill Progressions
Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5
Group Exercise
18
BREAK
10 minutes only please
19
INTRODUCTION TO THE TRIPLE JUMP
Current Records World 1829 (60-025) - Jonathan Edwards (Great Britain) Goumlteborg Sweden 1995 1550 (50-1025) - Inessa Kravets (Ukraine) Goumlteborg Sweden (1995)
High School 1672 (54-1025) - Kenny Hall (Tara HS Baton Rouge
LA) Eugene Oregon (2004) 1371 (44-1175) - Brittany Daniels (West Tracy CA) College Station Texas (2004)
20
History of the Menrsquos Triple Jump World Record
1995 Edwards ENG
1985 Banks USA
1975 Oliveira BRA
1972 Saneyev USSR
1960 Schmidt POL
1952 Silva BRA
1936 Tajima JPN
1932 Nambu JPN
1933 Oda JPN
1911 Ahearn USA
1896 Connolly USA
0 475 95 1425 1921
Description of the TRIPLE JUMP
Hop Take off and land on same leg
Step Jump from one leg to the other leg
Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit
Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)
22
INTRODUCTION TO THE TRIPLE JUMP
(Cont)
Think of the Triple Jump in Two Parts Approach to the Hop-Step transition
ldquoRun in the airrdquo - low trajectory Speed is the key
Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)
Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow
23
TRIPLE JUMP RATIOS
What are they 353035
Dominant leg ndash JUMP phase
Why are they necessary BalanceProportion Timing Distribution of Effort
24
VIDEO ANALYSIS of
Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position
Video Example
25
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo Hips at low point over take-off board
Take-off leg pre-recruitment Muscles pre-stretched (tightened)
Last stride is shorter and faster Not too short ndash long strides = long jumps Foot plant is in front of COM
FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position
KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same
15
Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo
Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this
16
LONG JUMPFlight Examples
SailStride Jump Generally used by beginning jumpers However good jumps can be made with it
Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation
Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation
17
Examples of LJ Drill Progressions
Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5
Group Exercise
18
BREAK
10 minutes only please
19
INTRODUCTION TO THE TRIPLE JUMP
Current Records World 1829 (60-025) - Jonathan Edwards (Great Britain) Goumlteborg Sweden 1995 1550 (50-1025) - Inessa Kravets (Ukraine) Goumlteborg Sweden (1995)
High School 1672 (54-1025) - Kenny Hall (Tara HS Baton Rouge
LA) Eugene Oregon (2004) 1371 (44-1175) - Brittany Daniels (West Tracy CA) College Station Texas (2004)
20
History of the Menrsquos Triple Jump World Record
1995 Edwards ENG
1985 Banks USA
1975 Oliveira BRA
1972 Saneyev USSR
1960 Schmidt POL
1952 Silva BRA
1936 Tajima JPN
1932 Nambu JPN
1933 Oda JPN
1911 Ahearn USA
1896 Connolly USA
0 475 95 1425 1921
Description of the TRIPLE JUMP
Hop Take off and land on same leg
Step Jump from one leg to the other leg
Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit
Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)
22
INTRODUCTION TO THE TRIPLE JUMP
(Cont)
Think of the Triple Jump in Two Parts Approach to the Hop-Step transition
ldquoRun in the airrdquo - low trajectory Speed is the key
Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)
Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow
23
TRIPLE JUMP RATIOS
What are they 353035
Dominant leg ndash JUMP phase
Why are they necessary BalanceProportion Timing Distribution of Effort
24
VIDEO ANALYSIS of
Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position
Video Example
25
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo
Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this
16
LONG JUMPFlight Examples
SailStride Jump Generally used by beginning jumpers However good jumps can be made with it
Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation
Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation
17
Examples of LJ Drill Progressions
Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5
Group Exercise
18
BREAK
10 minutes only please
19
INTRODUCTION TO THE TRIPLE JUMP
Current Records World 1829 (60-025) - Jonathan Edwards (Great Britain) Goumlteborg Sweden 1995 1550 (50-1025) - Inessa Kravets (Ukraine) Goumlteborg Sweden (1995)
High School 1672 (54-1025) - Kenny Hall (Tara HS Baton Rouge
LA) Eugene Oregon (2004) 1371 (44-1175) - Brittany Daniels (West Tracy CA) College Station Texas (2004)
20
History of the Menrsquos Triple Jump World Record
1995 Edwards ENG
1985 Banks USA
1975 Oliveira BRA
1972 Saneyev USSR
1960 Schmidt POL
1952 Silva BRA
1936 Tajima JPN
1932 Nambu JPN
1933 Oda JPN
1911 Ahearn USA
1896 Connolly USA
0 475 95 1425 1921
Description of the TRIPLE JUMP
Hop Take off and land on same leg
Step Jump from one leg to the other leg
Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit
Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)
22
INTRODUCTION TO THE TRIPLE JUMP
(Cont)
Think of the Triple Jump in Two Parts Approach to the Hop-Step transition
ldquoRun in the airrdquo - low trajectory Speed is the key
Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)
Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow
23
TRIPLE JUMP RATIOS
What are they 353035
Dominant leg ndash JUMP phase
Why are they necessary BalanceProportion Timing Distribution of Effort
24
VIDEO ANALYSIS of
Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position
Video Example
25
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
LONG JUMPFlight Examples
SailStride Jump Generally used by beginning jumpers However good jumps can be made with it
Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation
Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation
17
Examples of LJ Drill Progressions
Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5
Group Exercise
18
BREAK
10 minutes only please
19
INTRODUCTION TO THE TRIPLE JUMP
Current Records World 1829 (60-025) - Jonathan Edwards (Great Britain) Goumlteborg Sweden 1995 1550 (50-1025) - Inessa Kravets (Ukraine) Goumlteborg Sweden (1995)
High School 1672 (54-1025) - Kenny Hall (Tara HS Baton Rouge
LA) Eugene Oregon (2004) 1371 (44-1175) - Brittany Daniels (West Tracy CA) College Station Texas (2004)
20
History of the Menrsquos Triple Jump World Record
1995 Edwards ENG
1985 Banks USA
1975 Oliveira BRA
1972 Saneyev USSR
1960 Schmidt POL
1952 Silva BRA
1936 Tajima JPN
1932 Nambu JPN
1933 Oda JPN
1911 Ahearn USA
1896 Connolly USA
0 475 95 1425 1921
Description of the TRIPLE JUMP
Hop Take off and land on same leg
Step Jump from one leg to the other leg
Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit
Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)
22
INTRODUCTION TO THE TRIPLE JUMP
(Cont)
Think of the Triple Jump in Two Parts Approach to the Hop-Step transition
ldquoRun in the airrdquo - low trajectory Speed is the key
Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)
Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow
23
TRIPLE JUMP RATIOS
What are they 353035
Dominant leg ndash JUMP phase
Why are they necessary BalanceProportion Timing Distribution of Effort
24
VIDEO ANALYSIS of
Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position
Video Example
25
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
Examples of LJ Drill Progressions
Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5
Group Exercise
18
BREAK
10 minutes only please
19
INTRODUCTION TO THE TRIPLE JUMP
Current Records World 1829 (60-025) - Jonathan Edwards (Great Britain) Goumlteborg Sweden 1995 1550 (50-1025) - Inessa Kravets (Ukraine) Goumlteborg Sweden (1995)
High School 1672 (54-1025) - Kenny Hall (Tara HS Baton Rouge
LA) Eugene Oregon (2004) 1371 (44-1175) - Brittany Daniels (West Tracy CA) College Station Texas (2004)
20
History of the Menrsquos Triple Jump World Record
1995 Edwards ENG
1985 Banks USA
1975 Oliveira BRA
1972 Saneyev USSR
1960 Schmidt POL
1952 Silva BRA
1936 Tajima JPN
1932 Nambu JPN
1933 Oda JPN
1911 Ahearn USA
1896 Connolly USA
0 475 95 1425 1921
Description of the TRIPLE JUMP
Hop Take off and land on same leg
Step Jump from one leg to the other leg
Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit
Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)
22
INTRODUCTION TO THE TRIPLE JUMP
(Cont)
Think of the Triple Jump in Two Parts Approach to the Hop-Step transition
ldquoRun in the airrdquo - low trajectory Speed is the key
Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)
Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow
23
TRIPLE JUMP RATIOS
What are they 353035
Dominant leg ndash JUMP phase
Why are they necessary BalanceProportion Timing Distribution of Effort
24
VIDEO ANALYSIS of
Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position
Video Example
25
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
BREAK
10 minutes only please
19
INTRODUCTION TO THE TRIPLE JUMP
Current Records World 1829 (60-025) - Jonathan Edwards (Great Britain) Goumlteborg Sweden 1995 1550 (50-1025) - Inessa Kravets (Ukraine) Goumlteborg Sweden (1995)
High School 1672 (54-1025) - Kenny Hall (Tara HS Baton Rouge
LA) Eugene Oregon (2004) 1371 (44-1175) - Brittany Daniels (West Tracy CA) College Station Texas (2004)
20
History of the Menrsquos Triple Jump World Record
1995 Edwards ENG
1985 Banks USA
1975 Oliveira BRA
1972 Saneyev USSR
1960 Schmidt POL
1952 Silva BRA
1936 Tajima JPN
1932 Nambu JPN
1933 Oda JPN
1911 Ahearn USA
1896 Connolly USA
0 475 95 1425 1921
Description of the TRIPLE JUMP
Hop Take off and land on same leg
Step Jump from one leg to the other leg
Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit
Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)
22
INTRODUCTION TO THE TRIPLE JUMP
(Cont)
Think of the Triple Jump in Two Parts Approach to the Hop-Step transition
ldquoRun in the airrdquo - low trajectory Speed is the key
Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)
Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow
23
TRIPLE JUMP RATIOS
What are they 353035
Dominant leg ndash JUMP phase
Why are they necessary BalanceProportion Timing Distribution of Effort
24
VIDEO ANALYSIS of
Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position
Video Example
25
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
INTRODUCTION TO THE TRIPLE JUMP
Current Records World 1829 (60-025) - Jonathan Edwards (Great Britain) Goumlteborg Sweden 1995 1550 (50-1025) - Inessa Kravets (Ukraine) Goumlteborg Sweden (1995)
High School 1672 (54-1025) - Kenny Hall (Tara HS Baton Rouge
LA) Eugene Oregon (2004) 1371 (44-1175) - Brittany Daniels (West Tracy CA) College Station Texas (2004)
20
History of the Menrsquos Triple Jump World Record
1995 Edwards ENG
1985 Banks USA
1975 Oliveira BRA
1972 Saneyev USSR
1960 Schmidt POL
1952 Silva BRA
1936 Tajima JPN
1932 Nambu JPN
1933 Oda JPN
1911 Ahearn USA
1896 Connolly USA
0 475 95 1425 1921
Description of the TRIPLE JUMP
Hop Take off and land on same leg
Step Jump from one leg to the other leg
Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit
Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)
22
INTRODUCTION TO THE TRIPLE JUMP
(Cont)
Think of the Triple Jump in Two Parts Approach to the Hop-Step transition
ldquoRun in the airrdquo - low trajectory Speed is the key
Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)
Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow
23
TRIPLE JUMP RATIOS
What are they 353035
Dominant leg ndash JUMP phase
Why are they necessary BalanceProportion Timing Distribution of Effort
24
VIDEO ANALYSIS of
Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position
Video Example
25
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
History of the Menrsquos Triple Jump World Record
1995 Edwards ENG
1985 Banks USA
1975 Oliveira BRA
1972 Saneyev USSR
1960 Schmidt POL
1952 Silva BRA
1936 Tajima JPN
1932 Nambu JPN
1933 Oda JPN
1911 Ahearn USA
1896 Connolly USA
0 475 95 1425 1921
Description of the TRIPLE JUMP
Hop Take off and land on same leg
Step Jump from one leg to the other leg
Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit
Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)
22
INTRODUCTION TO THE TRIPLE JUMP
(Cont)
Think of the Triple Jump in Two Parts Approach to the Hop-Step transition
ldquoRun in the airrdquo - low trajectory Speed is the key
Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)
Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow
23
TRIPLE JUMP RATIOS
What are they 353035
Dominant leg ndash JUMP phase
Why are they necessary BalanceProportion Timing Distribution of Effort
24
VIDEO ANALYSIS of
Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position
Video Example
25
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
Description of the TRIPLE JUMP
Hop Take off and land on same leg
Step Jump from one leg to the other leg
Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit
Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)
22
INTRODUCTION TO THE TRIPLE JUMP
(Cont)
Think of the Triple Jump in Two Parts Approach to the Hop-Step transition
ldquoRun in the airrdquo - low trajectory Speed is the key
Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)
Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow
23
TRIPLE JUMP RATIOS
What are they 353035
Dominant leg ndash JUMP phase
Why are they necessary BalanceProportion Timing Distribution of Effort
24
VIDEO ANALYSIS of
Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position
Video Example
25
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
INTRODUCTION TO THE TRIPLE JUMP
(Cont)
Think of the Triple Jump in Two Parts Approach to the Hop-Step transition
ldquoRun in the airrdquo - low trajectory Speed is the key
Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)
Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow
23
TRIPLE JUMP RATIOS
What are they 353035
Dominant leg ndash JUMP phase
Why are they necessary BalanceProportion Timing Distribution of Effort
24
VIDEO ANALYSIS of
Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position
Video Example
25
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
TRIPLE JUMP RATIOS
What are they 353035
Dominant leg ndash JUMP phase
Why are they necessary BalanceProportion Timing Distribution of Effort
24
VIDEO ANALYSIS of
Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position
Video Example
25
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
VIDEO ANALYSIS of
Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position
Video Example
25
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip
NEVER reach forward on the landing It does not combat forward rotation It actually makes it faster One will NOT be able to hold the feet up ndash regardless of
the number of sit-ups one does
26
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
Can jumpers really run faster than sprinters in the approach
Edwards v Conley (1993 and 1995 World Championships)
ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is
the speed over the last five meters that tells the tale
27
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
JUMP WORKOUTS amp VIDEO REVIEW
Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury
Take care of your feet Use REST as a training tool
28
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30
Thank you for your attention
Questions Comments
Jokes
If nothellip then it is break time
29
Cameron T Gary
wwwctgdevelopmentnet 619-895-4699
jumpmasterctgdevelopmentnet
30