1. Cameron T. Gary Mater Dei Catholic H.S. – Chula Vista, CA USATF Level 2 - Jumps

2. How do we jump? “Triple extension” of hip, knee and ankle joints Fast & Coordinated Until foot release All three must happen in order to “jump” “Summation of Forces” Non-extension of any one joint makes the jump inefficient VERY basic movement Not “functional”, per se

3. Main Characteristics Pushing only Strength-oriented Overcome inertia - move from a stationary position Body at rest tends to stay at rest… Sprint starts Beginning of approach run We train this attribute through: Bodyweight Exercises (e.g., Lunges) Conventional weight lifting squats, power cleans, snatches, dead lifts, etc. Jumping up onto a surface Running up stairs

4. Eccentric Contraction Muscle lengthens under tension Such as lowering the weight on a Bench Press Stronger than Concentric One can lower more weight than they can lift Isometric (“isolate” + “measure”) Muscle contraction w/o movement of joint Very brief but very important These attributes are trained by: Lowering and/or holding weight “Farmer’s” Carry, etc. Running/jumping then stopping (“Catching”) Jumping down (“Sticking”) Running down stairs

5. Increase tension before concentric contraction Eccentric and Isometric The resulting concentric contraction is stronger Can utilize some of the muscle’s elastic properties Analogous to stretching a rubber band More Functional Dorsi-Flexion of foot before planting Cocking the arm for a punch

6.  Full foot – the most basic skill a jumper must learn  The same for the Long Jump and Triple Jump  But not a “dead” foot  Dorsi-flexion enables pre-recruitment of muscles  Emphasize the middle of the foot striking the ground  Activates the larger muscles of the upper leg and hip  NOT heel first  NOT toe first  Deliver a Blow to the Runway/Board  “Pawing” – It may encourage dropping the toe (BE CAREFUL!)  Useful verbal cues:  Squish a bug  Break a board  Push a skateboard

7. Rapid weight drop Temporarily “increase” weight W/O increasing mass Descent is briefly stopped Quickly reversed Isometric strength must be great Arms increase force into the ground Applied downward then upward Body “lightens” as a result Energy is “returned” to the body Increased force into the ground = increased energy return to the body Demo Basic CM Jump

8. Stretch-Shortening Cycle RAPID Absorption > Stabilizing > Explosion The FASTER the better Focus on dynamic power (strength vs. time) Develop functional tension (within reason) Analogy: Bouncing rubber ball The harder the ball, the higher the bounce Maximum speed sprinting Shallow knee angles – Fast ground contact Multiple “jumps” down the track One cannot “push” fast enough Sinusoidal movement of pelvic girdle Sinusoidal movement “Horizontal” jumping really isn’t horizontal Transitional vertical impulse – just like sprinting

9. Foot strikes are active – “negative foot speed”“negative foot speed” NEVER foot strike toe-down – common issues: “Double hit” and/or foot “stammer” Encourages reaching far ahead of the COM Premature hinged-moment This is what you do when you want to stop Activates the smaller muscles – think “Proximal-Distal” Be VERY careful with the so-called “B-Skip”! Foot Dorsi-Flexion “loads” the Achilles tendon Prepares calf/hamstring muscles for a stronger response Be careful of how you drill Anything worth doing is worth doing right No point in practicing things that weaken athletic skills You have to get down to get up Dwight Phillips LJ video

10. If you imagine a pogo stick w/ wheels, you understand the hinged-moment This is what propels a pole-vaulter over the bar However, there is stored energy in the flexible pole – same for muscles Is what allows us to jump vertically while moving horizontally The reason for the penultimate/pre-recruitment transition Foot contact “checks” horizontal velocity - imparting forward rotation

11.  The body rotates around the COM  Parabolic Path is Established at Takeoff  Can maximize or mess it up…but not extend it  Minimize excessive forward rotation  Utilize some forward rotation  Posture  Upright at take-off (neutral spine)  Upright during flight  NOT upright at landing  Feet land relative to body rotation around COM  Abdominal strength has NO effect on this

12. Project Center of Mass (COM) As far as one can, from the board, into the pit Path is determined at take-off However – there is a constant battle vs. forward rotation Optimal take-off angles – why? 18 – 22 degrees – horizontal velocity is main contributor to distance Project COM out, not up COM starts from above the ground

13. Newton’s Laws… Every action causes an equal and opposite reaction Problem manifested – result of what precedes it Arms relative to Torso Set the pace/tempo Rear Arm Sweep Example Horizontal Vertical Legs relative to whole body (flight mechanics) Same affect as the arms, but bigger Hitch-Kick Effect Legs push hips forward, arms push torso backward Triple Jump Demo (Idowu) Triple Jump Demo

14. Mass is NOT weight Mass is a function of matter Weight is a function of the magnetic pull of mass toward the earth’s core Earth vs. Moon Body Positions re: COM Standing Bending Front Side Arms play a role – DON’T forget them! Relevant to the flight Especially landing positions Arms forward v. backwardforward v. backward

16. Start of approach - main attribute: strength/power Top speed/end of run - main attribute: speed/reaction Only necessary for horizontal jumpers to maintain high running velocities for 10 – 15 meters Long interval running is not necessary (may be counterproductive) for jumpers! Use short rest intervals to develop anaerobic power However, jumpers must be able to run VERY fast! But under control Jumpers must convert horizontal to vertical QUICKLY Skipping a stone on water – TJ Delivering a blow to the board – LJ

17. 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 In-Air movements Majority of training should focus on how to transfer the run into the jump

18.  (1993 and 1995 World Championships) “Biomechanical Team’s Information Bulletins”  Conley is the faster sprinter, but as one can see – it is the speed over the last five meters that tells the taleover the last five meters

19.  Summary & Questions

20. www.ctgdevelopment.net 619-895-4699 jumpmaster@ctgdevelopment.net