athletics coaching network - jumps

health and safety for coaches

Triple and Long JumpBY

Femi Akinsanya

Belfast

10th – 11th January 2014

Personal Profile and Coaching Style

• Athlete for 27 years• Coaching for 10 years• Clubs / Schools / Other Sports• Bullet proof the athlete

Strength for jumping

Challenges in developing strength for Horizontal Jumps• Jumpers need to apply force as quickly as possible while doing so

over a range of movement.

• Need to develop a fast take off therefore the ability to control the change from horizontal velocity to vertical velocity – eccentric strength is key here.

• In order to do this foot contact must be fast (c 0.12 – 0.15sec)

• Need to develop absolute strength but at speed (accelerating)

• Need to have the postural strength to hold an effective position throughout phases (approach, take off, flight, landing)

Foot and Ankle Stability Exercises

• Two bounces walking on the balls of your feet• Heel rolls to toes• Walking toe’s pulled up• Ball of foot bounces• 1 2 3 hold • Diagonal hop stop• Diagonal step stop• Superman's• Superman's with a squat

Coordination Exercises

• Straight leg with heel pick up• Knee pick up and out• Straight leg running with heel pick up• 1 2 3 Skip• 1 Stride LJ take off drill• Lower leg skips• Reactive bounds

Technical Exercises• Walking high knees• Walking high knees onto toes• Knee pick ups on the bounce• Single knees pick ups on the bounce• High knees• High skipping• Calf runs• Runs

Plyo’s

Jumps Progression Table

Plyo’s Progression

• Two footed bunnies • Bounding • Hopping left leg • Hopping right leg • Bunny tuck• Standing long jump• High knees• Flat foot jumps

Planning

• Running sessions • Plyo’s sessions• General conditioning • Weights• Technical

What do you think the key determinants of horizontal jumps performance are?

(Brice, 2011)

Jumps

What to look for

• Fast controlled approach

• Active (down and back action) flat foot at take off

• Head up, chest up, drive up

• Extend through the hip, knee and ankle (in that order)

• Tall in the air, hips high

• Soft controlled landing.

Jumps

For further information please contact:

Selina Norris, Coaching & Development Education Coordinator, T: 0121 713 8400, E: snorris@uka.org.uk

UK Athletics, Athletics House, Central Boulevard, Blythe Valley Park, Solihull, West Midlands, B90 8AJ

Thank You For Listening