High jump by Petros Kyprianou

High Jump training: Developing the technical model that fits your needs

Petros Kyprianou The University of Georgia 2009 Wednesday, February 12, 14

Basic Considerations Mechanics of Fosbury flop Horizontal to vertical velocity The Run-up phase Take-off phase The Flight phase 60째-65째 take off angle Speed= 1:0.6 (vertical/horizontal ratio)

Wednesday, February 12, 14

Technical Considerations (videos by Jesus Dapena)

Run-up speed: adjust according to your angular momentum abilities Take off phase: key factor for determining the max height of COM and angular momentum (rotation)

• Poor rotation often is the result of poor or inefficient

foot placement at TO

Bar clearance: rotation is the answer to major take off issues (hip displacement) • Proper foot placement at TO promotes an efficient rotation over during flight phase

Wednesday, February 12, 14

The Run-up Phase HJ PIT

Take off point

eC

ur

ve

‘J’ shaped Approach

10-steps SS (1-check mark) 6-stides + 4 F.S. (2 check marks) 8-strides + 4 F.S strides (3 check marks)

Wednesday, February 12, 14

Ra

di

us

of

th

8-strides SS (1 check mark)

Radius of the Curve

T h i Technique andd technical t h i l ttraining i i The Run-up Phase

ng

Dr. Wolfgang Ritzdorf

18th NACACTFCA Conference Aruba October 2008

Controlling inward lean acceleration RUN-RUN-RUN (HJ running) HJers need angular velocity NOT linear: limit excess running

Wednesday, February 12, 14

Dr. Wolfgang Ritzdorf

final curved approach run is an important of the high jump for two reasons Main reasons for the inward lean

ering of CM itating rotations

Center of mass positioning (lowering)

18th NACACTFCA Conference Aruba October 2008

Dr. Wolfgang Ritzdorf

Help the Jumper utilize all rotational forces during the jump

Wednesday, February 12, 14

The Run-up Speed Start: walk or run in to it Standing start gradually build up the speed 1st part: 400m-800m speed 2nd part: faster - lower hips without major speed loss Power VS Speed jumper inward lean: angular momentum

Wednesday, February 12, 14

Take off foot placement

Horizontal force produced by the take off foot points forwards almost in line with the final direction of the run up Severe pronation it can lead to an injury of the ankle Larger the pronation the great the loss in angular momentum e = the angle between foot axis (with respect to the bar) and horizontal forces made on the ground e = less than 20째 safe; larger than 25째 risk of injury

Wednesday, February 12, 14

Horizontal force made on the ground e

Ho

riz rec onta eiv l re a ed by ction the fo foo rce t

Longitudinal axis of the foot Final Direction of the run-up

Using the numbers to design your own model

Athlete

Height examined

Horizontal velocity at the last stride (m/s)

Horizontal velocity after the take off (m/s)

Vertical velocity at the last stride (m/s)

Vertical velocity after the take off (m/s)

Take off time (s)

Knee joint angle at the take off

Projection angle

Sotomayor

2.34m

8.0

4.0

-0.7

4.60

0.17

150

50

Sjoberg

2.34m

7.5

4.0

-0.6

4.25

0.16

161

51

Ioannou

2.35m

7.75

3.80

-0.6

4.38

0.148

151

49

Wednesday, February 12, 14

The ‘short, fast and bouncy’ jumper

Wednesday, February 12, 14

The ‘tall and powerful’ jumper

Wednesday, February 12, 14

The ‘speed-strength’ jumper

KEY ELEMENTS (S

Kyriakos Ioannou - World Championships Silver (2009) and Bronze (2007) Medalist; 2004-2008 Olympian (Cyprus) Height (m)

1.93

Weight (kg)

70

Full Approach PB (m)

2.35

3-stride + F.S. SCISSORS (m)

2.15

3-stride + F.S. (sec)

2.23

30m standing start (sec)

3.35

40m standing (sec)

4.40

4kg Overhead SHOT throw (m)

22.50

4 bounds + Jump (5) Standing (kg)

16.40

4 bounds + Jump (5) F.S. (m)

22.00

Standing LJ (m)

3.25

Power Snatch (kg)

75

Power Clean (kg)

95

90° squat (kg)

160

120° squat (kg)

240

Wednesday, February 12, 14

• • • • •

Increasing stride frequency Decreasing flight times at the Inward lean Acceleration of the hip before Backward lean (body straight takeoff (best marks: TO time, projection angle, etc) • Angular momentum transition • Full body extension at toe off • Less speed loss at the take • off Arching the body over the ba

18th NACACTFCA Conference Aruba Octob

•Speed Jumper •Great power marks • Efficient 1.5 arm swing:

18th NACACTFCA Conference Aruba October 2008

key for success in utilizing inward lean acceleration

Use of the Penultimate step

Ankle impulse, not knee Trail leg swing initiation early (pre-jump) Rotation Better arm work (Single, 1.5 or double) Achieving optimal angles and prevent ankle injuries More technique less stress on the body Higher heights!

Wednesday, February 12, 14

Developing Technical Patterns Focus on approach Develop a consistent check mark pattern Always begin technical practices with approaches Scissors from short run will help with proper foot placement at take off Develop a pre-jump pattern Utilize arm swing Mobility drills

Wednesday, February 12, 14

Developing Technical Patterns Take off drills 1-Step hurdle drill (height) 3-step hurdle drill (height) 1-leg box jumps/plyos 1-leg myometric training Push off penultimate then jump Focal spot Have a high bar for take off drills

Wednesday, February 12, 14

A focal spot will help the jumper maintain an efficient running form while leaning inwards

Developing Technical Patterns

High Jumpers are very technical athletes If not a multi jumper be careful!!

Control running volume Core - Power - Flexibility Cross train/Functional training for getting in top shape Key muscles for HJ: Hips - Quads hamstrings - Calves - Tibia - hip flexors

Wednesday, February 12, 14

PERIODIZATION GUIDELINES

•‘TRAIN DOGS EDUCATED PEOPLE! (R.H.) •4 WEEKS PER CYCLE •2 @ 90%, 1 @ 70%, 1 SUPERCOMPENSATION •PEAK WHEN IT COUNTS •VOLUME VS INTENSITY

Wednesday, February 12, 14

PERIODIZATION GUIDELINES

•OVERTRAINING SYNDROME •GET TO THE POINT (THEORY OF SPECIFICITY) •ADAPTATION PHASE ONLY 8-10 WEEKS! THEN TECHNIQUE •FILM THEM! (WHAT DOES FILMING HAVE TO DO WITH THIS)

Wednesday, February 12, 14

The ‘Needs Analysis’ Athlete’s Name & event (s) Events: DOB Class PERSONAL BESTS Indoor Outdoor

PAST YEAR IN REVIEW

Indoor Outdoors

THIS YEAR’S GOALS Indoor Outdoor EXPECTATIONS/PERSONAL DEVELOPMENT STRENGTH - POWER GOALS

SPEED GOALS

Snatch Clean& Jerk Squat Front Squat Bench Step Ups

30m SS 30m FS+15m 60m SPECIFIC POWER GOALS St. LJ St. TJ 5 hop FS Vertical J

TESTING TESTING 1 DATE:

TESTING 2 DATE: VERTICAL

Height Weight Flexibility 30m SS 30m FS Snatch Squat Bench Clean & Jerk

Wednesday, February 12, 14

PLYOS 50cm

St. LJ St. TJ 5 hop FS (dom) 'weak'' 4kg Ovehd

1

2

3

1

2

3

1

2

3

Height Weight Flexibility 30m SS 30m FS Snatch Squat Bench Clean & Jerk

VERTICAL

1

2

PLYOS 50cm

1

2

1

2

St. LJ St. TJ 5 hop FS (dom) 'weak'' 4kg Overhd

Training Recommendations SAMPLE OFF-SEASON TRAINING MICROCYCLE Monday

Tuesday

•Core Strength (am)

• Weights (am)

•General HJ running

•Take Off drills

• General throws

• General low

•mobility work

•Yoga/Aerobics

drills

•Conditioning

(8 x 150m @ 65%)

Wednesday, February 12, 14

(low intensity)

intensity bounding

session

Wednesday

•Core Strength (am)

•Acceleration work • General throws •mobility work •Conditioning

(specific HJ circuit)

Thursday

• Weights (am) •Approach runs •short run-up jumps

• General low intensity bounding

• Gymnastics

Friday

•Core Strength (am)

•Speed endurance • General throws •mobility work •Conditioning

(specific HJ circuit)

Training Recommendations SAMPLE PRE-SEASON TRAINING MICROCYCLE Monday

Tuesday

• Speed/acceleration

•Weights/potentiation

• Approach work

• Horizontal

mid mark precision

•Take off drills •short approach jumps

•4 x 150m @ 85%

Wednesday, February 12, 14

bounding

• Core Conditioning

Wednesday

•Speed - Flying starts

•Approach runs •Half approach jumps

• YOGA

Thursday

Friday

Full Jumps •Weights /potentiation • •Restoration techn.

• Vertical bounding

• Core Conditioning

Training Recommendations SAMPLE IN-SEASON TRAINING MICROCYCLE

Monday

• Approach work

Tuesday

• Weights /

•Half approach jumps

potentiation (maintenance)

• X’s (maintenance)

•Speed bounding

Wednesday

•OFF DAY

Restoration techniques

Thursday

Friday

• pre activation •approach precision (light)

COMPETITION

Wednesday, February 12, 14

High School High Jump Outline - Preseason

Monday

• High Jump •Vertical bounding • Basic Cardio

-----------------------------Target # foot contacts: 40 Target distance (m): 900m

Tuesday

• Weights •CORE •FLexibility •General Throws

Wednesday

---------------------------Target total weight: 500-700lbs Target #Throws: 60

• High Jump •Horizontal bounding • Accelerations -----------------------------Target # foot contacts: 60 Target distance (m): 300m

Thursday

• Weights •CORE •FLexibility •General Throws

---------------------------Target total weight: 500-700lbs Target #Throws: 60

TARGETED TOTAL: FOOT CONTACTS: 200 DISTANCE RAN: 1600M WEIGHT LIFTED: 1000-1400LBS GENERAL THROWS: 120

Wednesday, February 12, 14

Friday

• High Jump •Vertical bounding • Speed Endurance

-----------------------------Target # foot contacts: 100 Target distance (m): 400m

Psychological Considerations

•CROSSBAR FEARS •MOTIVATE THEM •BREAK DOWN THE TECHNIQUE AND FIND POSITIVE THINGS •THERE IS ALWAYS A SOLUTION TO EVERYTHING •BE POSITIVE BUT OPTIMISTIC •ATTENTION TO DETAIL...

Wednesday, February 12, 14

THANK YOU!

Wednesday, February 12, 14