Triple Jump Training: Specific Technical progressions and development

Triple Jump Training: Specific Technical progressions and development

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

Developing the TJ concept Complex Motor task Multi-dimensional training Mechanical concerns: biomechanics Injury precautions Biomotor abilities High demands on strength and agility TJ athletes usually come from other events

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‘The Jumper that does it all!’

Profile of an All-American TJer Ryan Grinnell 6-time All-American (6’5/185lbs)

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TJ pb (20-strides)

16.89 m(6.05-5.00-5.50/10.03 m/s))

LJ pb (20-strides)

8.11m (10.19m/s - 22°T.O)

HJ (10-strides w/3 check marks)

2.20m

100m pb

11”16

standing LJ

3.30m

4kg Shot Overhead throw

24.20m

Vertical Leap

40 inches

30m F.S.

2”88

Power Clean

125kg

Back Squat

200kg

1-leg 1/2 Squat

160kg

1-leg step-up (9-inch box)

215kg

Power Snatch

90kg

Sit & reach FLEXIBILITY

+12cm

6-stride TJ

15.25m

12-stride TJ

16.25m

Triple Jump Concepts

Effective approach run The Hop phase

Phase

HOP

Russian School (16.70m)

Polish School (17.03m)

6.50m (38.9%)

5.99m (35.2%)

The Step phase

STEP

4.82m (28.9%)

5.02m (29.5%)

The Jump phase

JUMP

5.38m (38.2%)

6.02m (35.3%)

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Triple Jump Concepts

The ratio of the jumping phases in relation to one another and to the total length is one of the factors determining success in the triple jump

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The Effective approach run 18-22 strides (depends on the level) jumpers with good acceleration usually use 14-16 strides 2-sections of the approach 2-3 check marks ‘Freight Train to the board!’

Approach run concept is to ‘run thru the hop’

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Approach run Velocities of selected Triple jumpers during the 2007 World Championships (by Muraki et al. 2008)

NAME (MEN)

COUNTRY

RESULT

MAX m/s

NAME (WOMEN)

COUNTRY

RESULT

MAX m/s

Evora

POR

17.74m

10.49

Savigne

CUB

15.28m

9.49

Gregorio

BRA

17.59m

10.45

Lebedeva

RUS

15.07m

9.59

Davis

USA

17.33m

10.23

Devetzi

GRE

15.04m

9.22

(by Muraki et al. 2008)

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The Hop phase

Keep the loss of momentum minimal ‘freight train’ - let shoulders + free leg lead the body 14°-16° take off angle (it depends on jumpers level) Arm swing: Double arm VS Single arm swing Rotation - Separation (shoulder axis/Hip axis) ‘Wait for the runway to come to you’ HAMSTRING - HIPS - GASTROKNEMIUS -PULL

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The Step phase

The shortest phase Need to keep balance and airtime use free leg (lead knee) to help the body move the CG up Arm swing cold be different than hop phase Pressure load in jumps could be as x 6 his/her body weight Aim for higher horizontal speed (pendulum effect) Lining up axes then HAMSTRING - HIPS - GASTROKNEMIUS -PULL

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The Jump Phase

Keeping loss of speed as low as possible Prepare for landing (LJ with slower take off speed) Low take off velocity will affect landing (feet not as high) Arm swing could be different than previous 2 phases (single preferred) Usually the same distance as hop phase a great hop will help get a great jump phase!

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Triple Jump Key for success in the TJ is the combination of a relatively long C.G. flight curve and keeping the loss of horizontal speed low

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Technical Training Top Drills for Developing an Efficient Triple jump Technique

HOP DRILL - CYCLE Cycle in the pit Run thru the hop Longer cycle arm swing Proper positioning Separation

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Technical Training Top Drills for Developing an Efficient Triple jump Technique

HOP BOX DRILL Hamstring-hip firing Low intensity hoping arm swing Proper positioning Separation

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Technical Training Top Drills for Developing an Efficient Triple jump Technique

HURDLE HOP DRILL Run thru the hop Longer cycle arm swing Timing Use of Free Leg Separation

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Technical Training Top Drills for Developing an Efficient Triple jump Technique

HOP-LAND DRILL Run thru the hop Full hop phase Proper foot placement Firing the proper muscles Utilizing the lead knee swing Aim for height

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Technical Training Top Drills for Developing an Efficient Triple jump Technique

HOP-HOP-LAND 2-Full cycles Focus on identical cycles Axes Separation Proper positioning Fighting gravity/Coordination

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Technical Training Top Drills for Developing an Efficient Triple jump Technique

25m-HOP (time) Speed hop great indicator of jumping shape Coordination Speed indicator Foot contacts

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Technical Training Top Drills for Developing an Efficient Triple jump Technique

BOX DRILL-BOUNDS Step phase drill Timing Using the right muscles arm swing (single/double) Proper positioning Separation

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Technical Training Top Drills for Developing an Efficient Triple jump Technique

HURDLE DRILL-BOUNDS Airtime Separation Shoulders-Hips-Ankle Lead knee drive Spread hurdles for Intensity

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Technical Training Top Drills for Developing an Efficient Triple jump Technique

BOUND-to-LAND Great Step phase drill Patience in the Air Foot strike arm swing Proper positioning Hamstring-Hips firing

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Technical Training Top Drills for Developing an Efficient Triple jump Technique

3-BOUNDS + JUMP Airtime Could be used for speed Pre-activation in a meet Transitioning from Step-Jump Proper positioning Great Coordination drill

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Technical Training Top Drills for Developing an Efficient Triple jump Technique

25m-BOUND (time) Speed bounding great indicator of jumping shape Coordination Speed indicator Foot contacts

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Technical Training Top Drills for Developing an Efficient Triple jump Technique

HOP-HOP-STEP-JUMP Great coordination drill used by great European TJers Coordination Emphasize hop ability Transition from Hop-Step

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Technical Training Top Drills for Developing an Efficient Triple jump Technique

HOP-STEP-STEP-JUMP Great coordination drill Help maintain horizontal speed Coordination Emphasize bound ability Transition from Step-Jump

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Technical Training Top Drills for Developing an Efficient Triple jump Technique

HOP-HOP-STEP-STEP-JUMP Great coordination drill TJ Strength-Endurance Emphasize transitioning Help maintain horizontal speed

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Technical Training Top Drills for Developing an Efficient Triple jump Technique

STANDING TJ (weight vest) TJ strength Overcome weigth Coordination Great potentiation drill C.G positioning

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Technical Training Top Drills for Developing an Efficient Triple jump Technique

2-STRIDE TRIPLE JUMP (weight vest) Resistance Triple Jump Great potentiation drill Coordination Work on carrying the horizontal momentum

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Technical Training Top Drills for Developing an Efficient Triple jump Technique

TRIPLE JUMP (short approach) Putting it all together Actual rhythm Increase Intensity (more speed) when ready Calculate distances/speed and compare.

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Technical Training Top Drills for Developing an Efficient Triple jump Technique

GYM TRIPLE JUMP FUN Fun drill Help with airtime issues Positioning Coordination ...and learn how to flip!!

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Maintain velocity thru the phases = Reaching TJ potential

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25m-Hop Testing (Modified from Dr Chiu’s 25m bound test) 25m speed hops with a 4 stride run

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Grade

time (sec)

Excellent

under 3’’

Good

3’’- 4”

Average

4”01-5”07

Fair

5”07-7”03

Poor

7”04 up

Periodization Guidelines

•DOUBLE OR SINGLE (INDOOR-OUTDOOR) •TRAIN THEM BASED ON THEIR TALENT, LEVEL, TOLERANCE •‘TRAIN DOGS EDUCATED PEOPLE!‘R.H. •4 WEEKS PER CYCLE •2 @ 90%, 1 @ 70%, 1 SUPERCOMPENSATION •PEAK WHEN IT COUNTS •VOLUME VS INTENSITY

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Periodization Guidelines •RECORD:

FOOT CONTACTS/METERS/WEIGHTS PER WEEK

•OVERTRAINING SYNDROME •GET TO THE POINT (THEORY OF SPECIFICITY) •ADAPTATION PHASE ONLY 8-10 WEEKS! THEN TECHNIQUE •LIMIT RUNNING TO WHAT IS REALLY IMPORTANT •FUNCTIONAL TRAINING TO GET IN SHAPE •FLEXIBILITY

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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

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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)

•Drills (sprint)

•Drills (TJ)

• General throws

• General low

•mobility work •Conditioning (cyclic)

intensity bounding

Wednesday

•Core Strength (am)

•Acceleration work • General throws

•Conditioning (cyclic)

•mobility work •Conditioning (acyclic)

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Thursday

• Weights (am) •Drills (TJ) • General low intensity bounding

•Conditioning (cyclic)

Friday

•Core Strength (am)

•Speed endurance • General throws •mobility work •Conditioning (acyclic)

Training Recommendations SAMPLE PRE-SEASON TRAINING MICROCYCLE

Monday

• Speed - resistance/

Tuesday

• Weights /

acceleration

potentiation

• Approach work

•Drills (TJ)

mid mark precision

•Combo drills •short approach jumps

•Basic cardio (cyclic)

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• Horizontal bounding

• Core Conditioning

Wednesday

Thursday

Friday

•Speed - Flying

• Weights /

• TJ drill on the

•short approach

•Drills (TJ)

•12-stride Full TJs

starts

jumps

potentiation

grass

• Vertical bounding •Restoration techn.

•Speed Endurance • Core Conditioning

Training Recommendations SAMPLE IN-SEASON TRAINING MICROCYCLE

Monday

• Approach work •short approach jumps • X’s (maintenance)

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Tuesday

• Weights /

potentiation (maintenance)

Wednesday

•OFF DAY

Restoration techniques

Thursday

Friday

• pre activation •approach precision (light)

•Speed bounding COMPETITION

THANK YOU!

Wednesday, February 12, 14