Qualities required for Jumping LJ TJ HJ PV Acceleration Acceleration Upright running Acceleration Speed Max velocity Max velocity mechanics Max velocity Power, max Eccentric Power:weight Power Strength strength loading Take off Coordination Running on Running/Pole Flight mechanics Take off curve plant Skill Flight Take off Spatial mechanics Bar clearance awarenessSuppleness Hip Hip, ankle Back Shoulder, hip Recovery from short burst exercise Stamina Recovery from trainingPresentation prepared by: Emily Parker. Date: 23/9/11
Future training requirements - Weight training - Plyometrics - Possibility of event switchPresentation prepared by: Emily Parker. Date: 23/9/11
Considerations for a Development Athlete...• Age/stage• Other sports• Demands of school & exams• Parental involvement/prioritiesPresentation prepared by: Emily Parker. Date: 23/9/11
...Considerations for a Development Athlete• Club training nights/athletes attendance• Responsibility of „Development Coach‟ to be able to coach across an event field/a number of disciplines• Long term v short term performance gains Ideal: individualised program specific to the athlete Realism: group of athletes, time and commitment restraintsPresentation prepared by: Emily Parker. Date: 23/9/11
Structuring the training year• Winter- Build strength, speed, elasticity- Develop running technique- Teach basic posture and foot placement for take offs/landings• Summer- Specific jump technical work- Refinement of speed- Continuation of developing some “fitness” elementsPresentation prepared by: Emily Parker. Date: 23/9/11
Structuring the training session1. Warm up 2. Drills 3. Technique 4. Speed 5. Conditioning a) S&C b) Aerobic 6. MobilityPresentation prepared by: Emily Parker. Date: 23/9/11
Example Session Female U17 Long Jumper. Trains 2/3 times per week. Duration 90mins• 2 laps Jog and Skip• Activation and Mobilisation exercises from sheet• Running & Coordination Drills – 4/5 drills over 15-30m mixing in running strides between drills or drill directly into stride• Plyometrics – 5 stride take off drills over low hurdles, 4-6• Accelerations over 15-25m, 5-6• Weightlifting Skills – bar drills learning basic of squats and Olympic lifts• Core Circuit – general strength exercises for trunk• Hurdle Walkover exercises 4/5 exercises over 6/8 hurdlesPresentation prepared by: Emily Parker. Date: 23/9/11
Exercises that Teach Plyometric Technique Low amplitude plyometrics: John Herbert video Exercises for: Control Horizontal take off Vertical take offPresentation prepared by: Emily Parker. Date: 23/9/11
Questions?For further information please contact:Ryan Murphy, Marketing and Sponsorship Manager, T: 0121 713 8400, E: email@example.comUK Athletics, Athletics House, Central Boulevard, Blythe Valley Park, Solihull, West Midlands, B90 8AJ
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