Athletics Coaching Network - Jumps

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Femi Akinsanya - January 2014

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  • Circuit, hurdle mobility, core, medball
  • Plus ucoach
  • Athletics Coaching Network - Jumps

    1. 1. health and safety for coaches Triple and Long Jump BY Femi Akinsanya Belfast 10th – 11th January 2014
    2. 2. Personal Profile and Coaching Style • • • • Athlete for 27 years Coaching for 10 years Clubs / Schools / Other Sports Bullet proof the athlete
    3. 3. Strength for jumping
    4. 4. 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)
    5. 5. 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
    6. 6. 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
    7. 7. 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
    8. 8. Plyo’s
    9. 9. Jumps Progression Table
    10. 10. Plyo’s Progression • • • • • • • • Two footed bunnies Bounding Hopping left leg Hopping right leg Bunny tuck Standing long jump High knees Flat foot jumps
    11. 11. Planning • • • • • Running sessions Plyo’s sessions General conditioning Weights Technical
    12. 12. What do you think the key determinants of horizontal jumps performance are? (Brice, 2011)
    13. 13. Jumps
    14. 14. 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.
    15. 15. Jumps
    16. 16. Thank You For Listening 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

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