athletics coaching network - jumps
DESCRIPTION
Femi Akinsanya - January 2014TRANSCRIPT
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health and safety for coaches
Triple and Long JumpBY
Femi Akinsanya
Belfast
10th – 11th January 2014
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Personal Profile and Coaching Style
• Athlete for 27 years• Coaching for 10 years• Clubs / Schools / Other Sports• Bullet proof the athlete
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Strength for jumping
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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)
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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
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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
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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
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Plyo’s
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Jumps Progression Table
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Plyo’s Progression
• Two footed bunnies • Bounding • Hopping left leg • Hopping right leg • Bunny tuck• Standing long jump• High knees• Flat foot jumps
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Planning
• Running sessions • Plyo’s sessions• General conditioning • Weights• Technical
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What do you think the key determinants of horizontal jumps performance are?
(Brice, 2011)
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Jumps
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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.
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Jumps
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For further information please contact:
Selina Norris, Coaching & Development Education Coordinator, T: 0121 713 8400, E: [email protected]
UK Athletics, Athletics House, Central Boulevard, Blythe Valley Park, Solihull, West Midlands, B90 8AJ
Thank You For Listening