Presentation on theme: "Two Time Olympian SheBe Gold Performance Exercise."— Presentation transcript:
Two Time Olympian SheBe Gold Performance Exercise
Randy Hunnington – Coached Mike Powell, Shelia Hudson, Shakema Walker Todd Henson – Former Coach Olympic Silver Medalist in Pole Vault, Toby Stevenson. Currently Director of Athletic Development in Sarrsland, Germany Cliff Rovelto – Head Coach Kansas State University, Olympic Jumps Coach Boo Schexnayder – Former Jumps Coach LSU, Olympic Jumps Coach Dan Pfaff – Current High Performance Coach USOTC Vince Anderson – Assistant Coach Texas A&M University
Active Start FUNdamental Movements (0-6) FUNdamental StageFundamental Moto skills (6-8 females / 6-9 males) Learning to Train FUNdamental Sports Skills (8-11 females/ 9-12 males) Training to TrainBuilding the “engine” sport specific skills (11-15 women /12-16 males) Training to CompeteOptimizing “engine” and sport/event/position skills (15-21+ /- Females / 19-23 +/- Males) Training to WIN Maximizing “engine” and sport/event/position (18 + females / 19 + males)
90%-95% of Jump Distance is a result of Horizontal Velocity at Take-Off! Which means teach your jumpers to Sprint with proper Sprint Mechanics
The only acceleration pattern chart that allows you to train at lower intensities and models progressive acceleration rhythms is Vince Anderson’s Chart for Progressive Acceleration. Distances are competition specific ranging from a 13 second 100m rhythm to a 10.10 second rhythm. Acceleration Rhythm for Long Jump (17’0” feet to 28’6” feet) and Pole Vault (16’6” feet to 19’6” feet) are also outlined. Charts are Available during Clinic
Sprint Mechanics Toe-up Heel up Thigh up Hips Tall Step over the opposite knee
Rhythm must be done second. The athlete must be taught to acceleration and sprint properly before anything else is worked on. Accuracy or visual control will be your final concern. Note -vision 20% is innate and 80% is learned–we can get better at this
Run the Approach over and over and over and over and over and over and over and over and over and over and over and over….. AND AGAIN. Some days you won’t jump at all but can use long jump approaches in your warm up before a sprint workout. Run approaches then do your drills— ***See Long Jump Continuous Warm Up
Not Slow to Fast --- But Gradually get FASTER Accelerate Transition /Get Tall/ Sprint Attack Take Off
Most problems at the board can be traced back to how the athlete accelerates out the back. There must be a consistency to the Approach Rhythm Vince Anderson’s Progressive Acceleration Patten is EXCELLENT
Transition from drive phases is not always easy for developing long jumpers. Move from Acceleration mechanics to sprint position ---- GOOD SPRINT POSITION in approach is ESSENTIAL for executing good take-off mechanics
Conscious acceleration (change in tempo) to board 4-6 steps away (Coaches Mark) Increase in cadence (Quick), but not at the expense of stride length and not a coasting into the takeoff takeoff
Power Skips Run – Run- Jump or Continuous Take-Offs One- Two – Flat – Flat into pit (Penultimate Drill) Continuous Penultimate Drill Hurdle Jumping (Galloping over hurdle emphasizing arm movement and free leg) Landings (Standing Long Jumps w/ arm sweep)
Short Approach Take-Offs w/ no landing ▪ Start with 4 steps ▪ Then 6 steps ▪ Then 8 steps ▪ Then 10 steps (*** Box or Ramp) ▪ Then 12 Steps ▪ The Full Approach Take-Offs
Short Approach Jumps ▪ Start with 4 step ▪ Then 6 steps ▪ Then 8 Steps ▪ Then 10 Steps ▪ Then 12 Steps ▪ No Full approach Jumps in practice ▪ The objective is for the athlete to bring more horizontal velocity into the take-off with proper jump technique.
Proper posture, consisting of neutral head and pelvic alignment, and the absence of forward or backwards lean. Conservation of horizontal velocity. The foot contacts should continue to be located underneath the body as to avoid deceleration. Conservation of elastic energy. The athlete should continue to run with great amplitude of movement in the pelvis and hips to maintain running efficiency. Displacement in the final steps should be maintained. Projection in the jump is proportional to displacement in the final steps, so conversion of effective stride length is crucial.
Contact underneath or only very slightly in front of the body. Dorsi-flexed ankle prior to contact. Heel to toe, rolling action of the foot, much like the ac tion of a rocking chair against the floor. Displacement of the body beyond the penultimate foot before the foot leaves the ground. This aids displacement and increases the swing arc of the swing leg, making it more effective.
Contact only slightly in front of the body. Dorsi-flexed ankle and stiffened quadriceps prior to contact. The initial contact is flatter than that of the penultimate step. A rolling action of the foot, much like the action of a ”rocking chair” against the floor follows. Displacement of the body beyond the takeoff foot before the foo t leaves the ground. The lift from the ground should not be seen until the body is over the takeoff foot