Coaching the Long Jump

CoachingtheLongJump

AHolisticApproachby
Coach Joe Walker, Jr.
CoachJoeWalker,Jr.
UniversityofMississippi OleMiss
 Successful CoachingRequires...
Coaching Requires...
Balance
Balancebetweenmechanics
between mechanics andnatural
and natural
movement
Buildarelationship/trust
Build a relationship/trust
K.I.S.S.principle Keepitsimple,stupid!
K.I.L.Lalsogood Keepitlikeable,learnable
Pragmaticapproach
g pp
Beinganarcheologist
Brushawaythecluttertorevealthetreasure
Brush away the clutter to reveal the treasure
Treasures
 4 Parts to the Long Jump
4PartstotheLongJump
Approach

Takeoff
k ff

In theAir

Landing
 The Approach
TheApproach
Speed: themostdominantfactor
the most dominant factor
Ittakestimetoaccelerate
6secondsor5060meterstoreachfull speed
Acceleratetothedesiredcontrolledspeed(~90%)
andmaintainittotheboard
Bodypositionerectattheplant
Run throughandofftheboard;dontfreeze
onthepenultimatestep.
Takeoffispartoftheapproach
 The TakeOff
TheTake Off
Nexttolast(penultimate)andlaststeparepart
(p ) p p
ofthetakeoff (last34tosomedegree)
Slightloweringofthecenterofgravity
Twocues(long/shortmethod)
Two cues (long/short method)
Shortenlaststepslightlybybeingquickoffthepenultimate
step(Dontfreezeonthepenultimate)
Freelegandoppositearmdriveup(Beamon)
Free leg and opposite arm drive up (Beamon)
Takeoffpositionasimportantasspeed
Lastthreesteps
p
Bodysynchronicity
Payattentiontothehipsandcenterofmass
 In the Air
IntheAir
The
Thekeyisagreatkneedriveandhavetall
key is a great knee drive and have tall
takeofffromtheboard
Styleintheairnotasimportant
Style in the air not as important
Forestallthenaturalrotationintheairaslong
aspossiblebyrotatingarmshighabovehead.
ibl b i hi h b h d
Hangstyle
Freeflight;allbodypartsfallatthesamerate
In the Air/Preparation for landing
IntheAir/Preparationforlanding
Bringheels
Bring heels ghtunderbu
ght under bu andli
and li theknees
the knees
Getnosetotheknees
Drivearmsdownpasthips
Drive arms down past hips
 The Landing
TheLanding
Emphasisonapproachandtake
Emphasis on approach and takeoff off
Positionintheairsetsupthelanding
Feetlandaheadofcenterofmass
l d h d f f
Dontsitbackinthepit
Buttslidesoverfeetimprints
Drivearmsforwardandthendownandpast
thehipsjustpriortolandingifpossible.
 Training Overview
TrainingOverview
Progression,
Progression,communication,aggressive
communication, aggressive
patience,adaptbeforeadding,andpersonal
care.
Movefromlowtohighstress
Emphasizespeedandrestduringchampionships
p p g p p
phase.
Speedtrainingiscritical
Conditioning/strengthemphasisinthewinter
Moderateintervaltrainingwithsetrestperiods
 The Warmup
TheWarm up
Barefootstridesoninfieldgrass
Barefoot strides on infield grass
Sprintmobilitydrills
S i
Staticstretching
hi
Dummysprintdrills/3boxplyo hops
Weightedjumproping/weightedarmswings
Hurdle walkovers
Hurdlewalk overs
Shortbreakbeforethedaysworkout
 Approach Training
ApproachTraining
Workawayfromthejumparea
Work away from the jump area
Marksteps
C
Countmethod
h d
Accelerationpatterns
Timetheruns
Work on consistency
Workonconsistency
Tapeonpenultimate/3rd fromlastforsteering
 Jump Workouts
JumpWorkouts
Setsof6
Sets of 6stride
stridejumps
jumps
One,two,three,four,fiveANDsix
Firstsetforheight,secondsetfordistance
First set for height second set for distance
Inclineboxjumpsforinairtechnique
Small2,4,6blackboxdrills
Endwithrunwayworkorsprintsonthetrack
Weuseearlymeetstopracticethefull
approach and jumpthis
approachandjump thisiscritical!
is critical!
 Training Implements

Inclinebox
Hurdlejumps
j p
27hurdleforwomenanda30hurdleformentoforcethemto
emphasizethetallpositionandkneedriveattakeoff
 Training Implements

A4x6squareplyometricboxtooverloadand
simulate the last three steps
simulatethelastthreesteps
Flying100s
 Sprint Workouts
SprintWorkouts
Flying100s
Flying 100s
Accelerationpatterns
Setsof60/80or40/60
S t f 60/80 40/60
200s,180s,150s,120s
Sprintapproaches
Cardiointervalsondaysintheweightroom
y g
 Weight Training
WeightTraining
Not
Notascriticalasspeedtraining.
as critical as speed training
Strengthinfall;speed/techniqueinspring,but
some of both year round
someofbothyearround.
Primaryinthefall,butliftyearround
PowerPull
Adjustableresistance
Couplesstrengthandpowerwithconditioning
 Training Implements
ThePowerPullmachine
http://www.powerpull.com
/
 In Competition
InCompetition
Beautyofthree/sixattempts
Beauty of three/six attempts
Ideallywewantalegalfirstjump,butwetryto
have all of them be the same
haveallofthembethe same
Nextjumps
lessconcernoverfouls
less concern over fouls
Justgoforitmentality
Comeoutfocusedandhitawinningjumpearly
gj p y
1jumpanywhereinthesequencewins.
 Mental Aspect
MentalAspect
Confident
Confidentandrelaxed
and relaxedam
amconvincedyou
convinced you
cannottrytojump.Trustandletithappen
Cuttheheadoffonmeetday.
Cut the head off on meet day
BeYOUDowhatYOUdo.
Planatpractice,PERFORMatmeets
Trust