Athletics NI Coaching Conference- Alan Richardson

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'Long Team Considerations for the Developing Jumper'

'Long Team Considerations for the Developing Jumper'

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  • 1. Alan Richardson
  • 2. Alan Richardson • British Athletics Event Group Lead • Team Leader Great Britain under 20’s • Coached PV at Lboro since 2004 • Former National Event Coach(UKA) and National Coach Mentor(EA) • IAAF Level 5 Coach and Academy Member
  • 3. Long Term Development of Jumpers • Athletics is a late development sport • So no need to rush
  • 4. Long Term Planning • It takes a minimum of seven years to develop an elite pole vaulter (Vitali Petrov) • 10,000 hour rule • Construction of a balanced athlete – Long Term health – Long term variety of skill base – Develop Skills needed throughout the junior development pathway – Develop Skills needed for long term senior success – Can add speed and power to a strong, stable and robust base – Young athletes are not mini adults and should follow and appropriate pathway
  • 5. Developing Technique That Lasts
  • 6. A Movement Based Approach RUN JUMP THROW
  • 7. Why Planning for the Long Term • Athlete First • The Sport of Athletics • FMS – “the ability to perform a precise action without any superfluous or supporting movements” • Build a solid movement base • Run, Jump, Throw • Variety and motivation • Continuous skill progression rather than travelling backwards to fix • Long Term motivation- early specialisation and long term success – World Youth medallists/ ESAA medallists – Why? Does this have to be the case
  • 8. The need to get it right • Because… • 85% of all that we do is Autonomous, its automatic and requires little no thought process. • We are what we practise!
  • 9. Skill learning phases: • Cognitive – Identify component part forming mental picture • Associative – Practise linking the part into a smooth action • Autonomous- Developing the skills until they become automatic and require little or no conscious effort
  • 10. Jumping phases… The Approach Run The Take Off The Flight The Landing
  • 11. Commonality… The Approach Run – All 4 events have an approach run, Including an acceleration, alignment and attack phase The Take Off – All 4 events have a take off made up of an eccentric loading, amortization and concentric re-action Flight Phase – Resistance of potentially negative rotational forces, while maximising the effects of positive directional forces created
  • 12. The Approach Fundamental movement Good posture Effective force production Speed development Optimum speed
  • 13. The Skill of ‘Taking off’ The ability to overcome huge forces at great speed, maintain posture and produce effective reaction forces”
  • 14. Resisting Eccentric Forces Transition Equal Forces Applied Concentric Vertical Acceleration
  • 15. First and Foremost the sport is called ATHLETICS • We coach athletes not events • Called athletics for a reason • Develop all round athletic skills to create great senior performances • Simple skills done continuously better • Higher level athletes/ coaches do not need to get overly complex Presentation prepared by Alan Richardson
  • 16. The Training Diet • Based on development of bio motor abilities that do not change whatever the level/ stage of development of athlete • It just how we development/ prioritise that change • The 5 S’s • Skill (technique) • Speed • Strength • Stamina - Work Capacity – – “ability to cope with the training and event load” • Suppleness
  • 17. Skill • Event Specific Skills – PV/HJ/ LJ/TJ • FMS – Ability to perform movement without superfluous extra and unwanted movements – Posture, Foot Contact • Speed Skill – Acceleration, Maximal Speed, Speed Endurance
  • 18. Strength • To resist force • To apply force
  • 19. Stamina • Work capacity “ability to cope with the training and event load” • How many jumps to become proficient? • Can we recover and train again? • Can we stay injury free
  • 20. Suppleness • Minimise injury risk • Complete technique effectively • Does not reduce strength (if all in balance)
  • 21. Long/ Triple Jump
  • 22. High Jump
  • 23. Pole Vault
  • 24. Fundamental Movement • The ability to perform movements in the most efficient way possible • Ability to perform movement without superfluous extra and unwanted movements • Develop to provide a solid movement base that event specific skill can be built on • Apply force most effectively • Underpins all Athletics • Jumps- – Run- posture – Take off – control forces eccentric/ apply forces – concentric • Maintaining body positions where required – Co-ordination –to perform movement at speed
  • 25. Skill Learning • Practise does not make perfect • Practise makes permanent • Perfect practise makes perfect permanent • Skill - Proficiency, facility, or dexterity that is acquired or developed through training or experience • Drills- A drill is an opportunity to teach, a drill is not a teacher
  • 26. Developing Posture •Theraband Holds •Theraband Hops •Stand A Hold •A Hold With Floor Touch
  • 27. Developing Control • Hop and Stop • Bound and Stop • Speed Skaters • High Knee with Stop
  • 28. Developing Movement • Need Multidirectional Control • A Walk/ A Skip and Variants (barbell/ plate/ DB) • Lateral Skip • Backward Skip • Mini Hops • Mini Bounds • Speed Skater Continuous
  • 29. Developing Co-Ordination • Run Jump – left and right • Run jump - Every other left and right • LL/RR • 1/1/3/5/3/1/1
  • 30. Core • All force flows through here • Strength for control • Dish • Superman • Plank- Front, Side, Face Ups • Planks with knee lifts
  • 31. Questions?
  • 32. Thank You • arichardson@britishathletics.org.uk • 07824 302921