LONG JUMP TRAINING: CONNECTING ALL KEY COMPONENTS FOR SUCCESS
PETROS KYPRIANOU THE UNIVERSITY OF GEORGIA 2009
Wednesday, February 12, 14
THE LONG JUMP
• EFFECTIVE SEQUENCE OF MOVEMENTS • STYLES OF TECHNIQUE IN THE AIR (STRIDE-HANG-HITCH KICK)
APPROACH
20°
TAKE-OFF
Wednesday, February 12, 14
FLIGHT LANDING
TECHNICAL COMPONENTS IN LJ
• LJ SPEED (RUNWAY SPEED) • TECHNIQUE - COORDINATION • QUICK AND POWERFUL LAST STRIDE • MOBILITY - FLEXIBILITY • RELATIVE STRENGTH WITH GREAT ELASTIC ENERGY PRODUCTION
Wednesday, February 12, 14
CENTER OF GRAVITY (CG) DURING LJ • DISTANCE JUMPED (D2):
TRAJECTORY OF ATHLETE’S CG ➜ TAKE OFF VELOCITY + TAKE OFF ANGLE + HEIGHT OF PROJECTION
• PREDETERMINED FLIGHT CURVE (ONCE AIRBORNE) • CONTROL LOSS OF MOMENTUM BEFORE LANDING
Wednesday, February 12, 14
CHAIN OF MOVEMENTS
• SINGLE MOVEMENTS ARE PARTS OF THE COMPLETE MOVEMENT • THE APPROACH RUN IS THE MOST IMPORTANT PART OF THE CHAIN • A BAD LANDING CAN TELL YOU A LOT ABOUT YOUR RUN UP AND TAKE OFF POSITIONING!
• FAST SPRINTERS ARE NOT NECESSARILY GREAT LONG JUMPERS
Wednesday, February 12, 14
SPEED CAPABILITIES OF WORLD CLASS JUMPERS
WOMEN
country
LJ PB
100m
10”45
Cusmir
ROM
7.43m
11.70
8.87m
9”86
Drechsler
GER
7.48m
10”91
USA
8.74m
10”06
Bardauskiene
RUS
7.09m
11”50
GRE
8.61m
10”58
Devetzi
GRE
6.92m
11”55
MEN
country
LJ PB
Mike Powell
USA
8.95m
Carl Lewis
USA
Dwight Phillips Louis Tsatoumas
Wednesday, February 12, 14
100m
IDEAL SPEED FOR LONG JUMPERS BY SMITH & LEES (UK)
• LJ DISTANCE = (SPEED M/S
X 0.95) - 2.23 (MEN) LJ DISTANCE = (SPEED M/S X 0.99) - 2.81 (WOMEN)
• SPEED M/S CALCULATION:
<-1M -> START
<------- 10M ------>
START
• MALE ELITE LONG JUMPERS AVERAGE SPEED: 10.5M/S • OPTIMAL TAKE OFF ANGLE: 18-25 DEGREES (LINTHORNE, 2001) Wednesday, February 12, 14
DIFFERENT VELOCITIES OF C.G. AND TAKE OFF ANGLES TOP-2 JUMPERS AT THE 1991 WC (FUKASHIRO ET AL 1994) Powell 8.95
Men Horizontal velocity at TD(m/s) Horizontal velocity at TO(m/s) Horizontal velocity at TD-TO (m/s) Vertical velocity at TO Take off angle
11.00
9.09
-1.91
Lewis 8.91 11.06
9.72
-1.34
Others 8.15±0.17
Women
JJ Kersee 7.32
Drechsler 7.29
Other 6.95±0.43
10.39±0.14
Horizontal velocity at TD
9.85
9.86
9.53±0.11
8.80±0.12
Horizontal velocity at TO
8.09
8.49
7.92±0.31
-1.59±0.10
Horizontal velocity at TD-TO
-1.76
-1.37
-1.61±0.29
3.46
2.80
-3.05±0.24
23.2
18.3
21.1±1.7
3.70
3.22
-3.44±0.19
Vertical velocity at TO
22.1
18.3
21.4±1.5
Take off angle
MEN (FUKASHIRO ET AL. 1994)
Wednesday, February 12, 14
WOMEN (FUKASHIRO ET AL. 1994)
THE LONG JUMP RUN-UP • DIFFERENT RUN-UP FOR DIFFERENT ATHLETES •‘THE NEED FOR SPEED’ •PRECISION & EFFICIENCY • CADENCE AND RHYTHM IN THE LAST 4 STRIDES • TOP SPEED TRANSFERRED TO OPTIMAL POSITIONING • START •MAX SPEED AT 40M
Wednesday, February 12, 14
THE LONG JUMP RUN UP
Wednesday, February 12, 14
100m time
# of strides
10.2
22-24
10.3-10.5
22
10.6-10.8
20
10.9-11.0
19-20
11.1-11.5
17-18
11.8
16
12.0-12.5
15
12.6-13
14
13.1-13.5
13
13.6+
12
THE LONG JUMP RUN-UP
• PRECISION: CHECK-MARKS FOR COACH AND ATHLETE (VIDEO ANALYSIS)
•RHYTHM-CHANGES: POSTURAL CONTROL AND CADENCE • POWER VS SPEED LONG JUMPER • DRIVE - POSITIONING - PREPARATION
Wednesday, February 12, 14
shortcomings in the run-up speed or the lack of take-off power. The difference in the distances jumped by top performers from an 8 stride run-up, for example, is around 100 to 120cm (women 80cm) shorter than their competition jumps at the same stage. The difference from a 12 stride approach is 50 to 70cm (women 40 ACCORDING TO POPOV to 50cm), from a 16 stride approach 30 to 35cm (women 20 to 30cm). Table 1 shows how to evaluate shortcomings at various performance levels.
Other control tests commonly used to evaluate training progress include 30, 60 and 100m sprints, the high jump in a step-over technique, multiple jumps (5 or 10 Wednesday, February 12, 14
THE TAKE OFF & LANDING
•0.12-0.13SEC •PROPER POSITIONING •COORDINATION •STOP SWING EFFECT •TAKE OFF VELOCITY - ACTIVE TAKE OFF •‘FOOT PLANT EFFECT: PUSH THE BOARD BEHIND’ VS ‘PULL YOURSELF INTO THE PIT’
• LEG EXTENSION: ‘WAIT FOR THE SAND TO COME TO YOUR FEET’
Wednesday, February 12, 14
THE MYTH ABOUT THE PENULTIMATE STEP
•LOWERING C.G. TOO MUCH AT THE PENULTIMATE STEP WILL RESULT IN SPEED LOSS
• PENULTIMATE STEP INITIATES STRETCH REFLEX AIDED FROM THE ANKLE JOINT NOT THE KNEE JOINT
21.3°
Wednesday, February 12, 14
THE MYTH ABOUT THE PENULTIMATE STEP
• AVOID MOMENTUM LOSS AT TAKE OFF
• STAYING TALL DURING TOUCHDOWN
•
LINING UP THE SHOULDERS AND HIPS OVER THE TAKE OFF FOOT WILL HELP THE JUMPER PRODUCE AN EFFICIENT TAKE OFF
20°
Wednesday, February 12, 14
FLIGHT AND FLIGHT TECHNIQUES
• THE CG FLIGHT CURVE IS ALREADY SET • KEEPING THE BALANCE? • HEAD SHOULD BE AT A NEUTRAL POSITIONING • FLIGHT INITIATION (0.01SEC FOLLOWING THE TAKE OFF) IS IDENTICAL IN ALL 3 STYLES
• STRIDE - HANG - HITCH-KICK (2.5 & 3.5 STRIDES)
Wednesday, February 12, 14
FLIGHT AND FLIGHT TECHNIQUES • STRIDE TECHNIQUE
•HANG TECHNIQUE
Wednesday, February 12, 14
FLIGHT AND FLIGHT TECHNIQUES •HITCH KICK TECHNIQUE
Wednesday, February 12, 14
2007 LJ WORLD CHAMPIONSHIPS FINAL BREAKDOWN BY KOYAMA ET AL 2008 MEN
Saladino
Howe
Phillips
WOMEN
Lebedeva
Kolchanova
Kotova
official dist.
8.57
8.47
8.30
official dist.
7.03
6.92
6.90
take off dist. (D1) m
0.39
0.41
0.42
take off dist. (D1) m
0.31
0.34
0.34
Flight dist. (D2) m
7.80
7.70
7.62
6.20
6.12
6.07
Landing dist. (D3) m
0.39
0.36
0.26
Flight dist. (D2) m Landing dist. (D3) m
0.52
0.46
0.49
toe-to board dist. (D4) m
0.01
0.03
0.01
toe-to board dist. (D4) m
0.05
0.00
0.06
8.69
8.48
8.52
7.03
6.95
6.99
Loss dist by landing (m)
0.12
0.01
0.22
Loss dist by landing (m)
0.00
0.03
0.09
Actual jump dist (D4+D5)
8.70
8.51
8.53
Actual jump dist (D4+D5)
7.08
6.95
7.05
heel disp. at landing (D5)
Wednesday, February 12, 14
heel disp. at landing (D5)
‘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
PERIODIZATION
•DOUBLE OR SINGLE (INDOOR-OUTDOOR) •TRAIN THEM BASED ON THEIR TALENT, LEVEL, TOLERANCE •‘TRAIN DOGS EDUCATE 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 •RECORD:
FOOT CONTACTS/METERS/WEIGHTS PER WEEK
•OVERTRAINING SYNDROME •GET TO THE POINT (THEORY OF SPECIFICITY) •ADAPTATION PHASE ONLY 8-10 WEEKS! THEN LONG JUMP!!! •LIMIT RUNNING TO WHAT IS REALLY IMPORTANT •FUNCTIONAL TRAINING TO GET IN SHAPE
Wednesday, February 12, 14
FUNCTIONAL LONG JUMP DRILLS
TAKE OFF DRILL PROPER POSITIONING PUSH THE GROUND BEHIND GLUTEUS MUSCLE HIGH ANGLE PENULTIMATE PUSH TAKE OFF TIMING QUICK FOOT PLANT TRANSFER ENERGY INTO THE JUMP
Wednesday, February 12, 14
FUNCTIONAL LONG JUMP DRILLS
3-STRIDE TAKE OFF DRILL PROPER POSITIONING LAST 3 STRIDES WORK HIGH ANGLE PENULTIMATE PUSH TAKE OFF TIMING QUICK FOOT PLANT AIRTIME
Wednesday, February 12, 14
FUNCTIONAL LONG JUMP DRILLS
P-DRILL STRETCH REFLEX MOBILITY + MOMENTUM HIGH ANGLE PENULTIMATE PUSH TAKE OFF TIMING QUICK FOOT PLANT TRANSFER ENERGY INTO THE JUMP
Wednesday, February 12, 14
FUNCTIONAL LONG JUMP DRILLS
FREQUENCY TAKE -OFF DRILL ACTIVE FOOT STRIKING THRU HURDLES TAKE OFF TIMING QUICK FOOT PLANT TRANSFER ENERGY INTO THE JUMP AIRTIME - ARM WORK PROPER PENULTIMATE STEP PLACEMENT
Wednesday, February 12, 14
FUNCTIONAL LONG JUMP DRILLS
FREQUENCY TAKE -OFF DRILL-LANDING ACTIVE FOOT STRIKING THRU HURDLES TAKE OFF TIMING QUICK FOOT PLANT TRANSFER ENERGY INTO THE JUMP LANDING DRILL PROPER PENULTIMATE STEP PLACEMENT
Wednesday, February 12, 14
FUNCTIONAL LONG JUMP DRILLS
ADVANCED 3-STRIDE DRILL WITH LANDING PROPER POSITIONING FEEL THE AIRTIME HIGH ANGLE PENULTIMATE PUSH WITH MORE SPEED FREQUENCY DRILL QUICK FOOT PLANT TRANSFER ENERGY INTO THE JUMP
Wednesday, February 12, 14
FUNCTIONAL LONG JUMP DRILLS
1-LEG LANDING DRILL 1-LEG TAKE OFF TO LANDING ABLE TO SWING THE FREE ARMS AND LEAD KNEE AIRTIME CONTROLLED MOVEMENT - WORK ON EXTENSION AND PROPER TIMING
Wednesday, February 12, 14
TRAINING RECOMMENDATIONS SAMPLE OFF-SEASON TRAINING MICROCYCLE Monday
Tuesday
•Core Strength (am)
• Weights (am)
•Drills (sprint)
•Drills (LJ)
• General throws
• General low
•mobility work •Conditioning (cyclic)
intensity bounding
•Conditioning (cyclic)
Wednesday
•Core Strength (am)
• Weights (am) •Drills (LJ)
Friday
•Core Strength (am)
•Acceleration work • General low
•Speed endurance
• General throws
• General throws
•mobility work •Conditioning (acyclic)
Wednesday, February 12, 14
Thursday
intensity bounding
•Conditioning (cyclic)
•mobility work •Conditioning (acyclic)
TRAINING RECOMMENDATIONS SAMPLE PRE-SEASON TRAINING MICROCYCLE Monday
Tuesday
• Speed - resistance/
• Weights /
acceleration
potentiation
• Approach work
•Drills (LJ)
mid mark precision
•LJ take off drills •short approach jumps
•Basic cardio (cyclic)
Wednesday, February 12, 14
• Horizontal bounding
Wednesday
•Speed - Flying starts
Thursday
• Weights /
potentiation
•LJ take off drills •Drills (LJ) •short approach jumps
• Vertical bounding
• Core Conditioning •Speed Endurance • Core
Conditioning
Friday
• Full approach Jumps
•Restoration techniques
TRAINING RECOMMENDATIONS SAMPLE IN-SEASON TRAINING MICROCYCLE Monday
Tuesday
• Speed - acceleration • Weights / • Approach work
potentiation (maintenance)
•short approach
•Speed bounding
jumps
• X’s (maintenance)
Wednesday, February 12, 14
Wednesday
•OFF DAY
Restoration techniques
Thursday
Friday
• pre activation •approach
precision (light)
COMPETITION
EXPERIMENTAL NORMS FOR IDENTIFYING THE TALENT IN LONG JUMP (MEN)
• EVERYONE CAN JUMP 23FT AT SOME POINT BUT WHO WILL BE THE 30 FOOTER?
• HIGH CENTER OF MASS (LONG LEGS-SHORT TORSO) • ECTOMORPHIC BODY TYPE (LONG LEAN MUSCLES) • LONG AND POWERFUL TIBIA-SOLEUS-GASTROKNEMIUS (DISTANCE FROM THE ANKLE JOINT TO PATELLA TENDON) CONNECTED TO A RELATIVELY LONG ACHILLES TENDON
Wednesday, February 12, 14
EXPERIMENTAL NORMS FOR IDENTIFYING THE TALENT IN LONG JUMP (MEN)
• POWERFUL AND EXPLOSIVE LOWER EXTREMITIES •POWERFUL AND FLEXIBLE HIPS-HIP FLEXORS • SPEED: 3OM STANDING START UNDER 3’’5 • 1-LEG BROAD JUMP: OVER 3M •1-LEG VERTICAL LEAP: OVER 32INCHES •OVERHEAD 4K SHOT: OVER 24M
Wednesday, February 12, 14
8.95M WR
SHORT TORSO, LEAN AND LONG MUSCLES: LESS WEIGHT TO MOVE
LONG LOWER EXTREMITIES. BIOMECHANICALLY EFFICIENT STRUCTURE FOR THE LJ
LONG ACHILLES TENDON: GREAT ELASTIC ENERGY STORAGE.
Wednesday, February 12, 14
LONG TIBIA (SHIN): GREAT ANTAGONIST MUSCLE IN LJ
THANK YOU! Wednesday, February 12, 14