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Coaching the development athlete for jumps
This presentation discusses coaching development athletes for jumping events. It defines a development athlete and emphasizes realistic development goals over the long term. It outlines qualities like speed, strength, and skill needed for different jumping events. The presentation recommends structuring annual training around building strength and technique in winter and refining speed and technique in summer. It provides an example training session and recommends exercises to teach plyometrics and lifting technique. The overall goal is to maximize an athlete's chances of senior success through organized long-term development.
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Coaching the development athlete for jumps
- 1. Coaching the DevelopmentAthlete for Jumps Emily Parker UKA Apprentice Coach – Horizontal Jumps Presentation prepared by: Emily Parker Presentation to: Athletics Northern Ireland Date: 23/9/11
- 2. What is a‘Development Athlete’? The overriding philosophy behind developmental coaching is to organise training to maximise an athlete‟s chances of senior success.
- 3. Realistic Development Presentation preparedby: Emily Parker. Date: 23/9/11
- 4. Qualities required forJumping 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 awareness Suppleness Hip Hip, ankle Back Shoulder, hip Recovery from short burst exercise Stamina Recovery from training Presentation prepared by: Emily Parker. Date: 23/9/11
- 5. Future training requirements - Weight training - Plyometrics - Possibility of event switch Presentation prepared by: Emily Parker. Date: 23/9/11
- 6. Considerations for aDevelopment Athlete... • Age/stage • Other sports • Demands of school & exams • Parental involvement/priorities Presentation prepared by: Emily Parker. Date: 23/9/11
- 7. ...Considerations for aDevelopment 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 restraints Presentation prepared by: Emily Parker. Date: 23/9/11
- 8. Presentation prepared by:Emily Parker. Date: 23/9/11
- 9. Structuring the trainingyear • 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” elements Presentation prepared by: Emily Parker. Date: 23/9/11
- 11. Structuring the trainingsession 1. Warm up 2. Drills 3. Technique 4. Speed 5. Conditioning a) S&C b) Aerobic 6. Mobility Presentation prepared by: Emily Parker. Date: 23/9/11
- 12. 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 hurdles Presentation prepared by: Emily Parker. Date: 23/9/11
- 13. Exercises that TeachPlyometric Technique Low amplitude plyometrics: John Herbert video Exercises for: Control Horizontal take off Vertical take off Presentation prepared by: Emily Parker. Date: 23/9/11
- 14. Exercises that IntroduceLifting Technique Introduce triple extension exercises: • Squats • Lunges • Medball overhead throw backwards • Chimney throws Incorporated into warm up, drills, conditioning, mobility Presentation prepared by: Emily Parker. Date: 23/9/11
- 15. Questions? For further informationplease contact: Ryan Murphy, Marketing and Sponsorship Manager, T: 0121 713 8400, E: rmurphy@ukathletics.org.uk UK Athletics, Athletics House, Central Boulevard, Blythe Valley Park, Solihull, West Midlands, B90 8AJ