Coaching the Long Jump, Study notes of Sport Studies

Download Coaching the Long Jump and more Study notes Sport Studies in PDF only on Docsity!

Coaching the Long JumpCoaching

the

Long

Jump

A

Holistic

Approach

by

Coach Joe Walker, Jr.Coach

Joe

Walker,

Jr.

University

of

Mississippi

• Ole

Miss

Successful

Coaching Requires...

Successful

Coaching

Requires...

•^

Balance between mechanics

and natural

Balance

between

mechanics

and

natural

movement

-^

Build a relationship/trust

-^

Build

a

relationship/trust

•^

K.I.S.S.

principle

• Keep

it

simple,

stupid!

•^

K.I.L.L

also

good– Keep

it

likeable,

learnable

•^

Pragmatic

approach

g

pp

•^

Being

an

archeologist

Brush away the clutter to reveal the treasure

Brush

away

the

clutter

to

reveal

the

treasure

4 Parts to the Long Jump 4

Parts

to

the

Long

Jump

•^

ApproachApproach

k

ff

•^

Take

‐off

•^

In the

Air

•^

Landing

The ApproachThe

Approach

•^

Speed:

the most dominant factor

Speed:

the

most

dominant

factor

It

takes

time

to

accelerate

-^

6

seconds

or

50

‐^60

meters

to

reach

full speed

Accelerate

to

the

desired

controlled

speed

(~90%)

and

maintain

it

to

the

board

•^

Body

position

erect

at

the

plant

•^

Run through

and

off

the

board;

don’t

freeze

on

the

penultimate

step.

•^

Take

‐off

is

part

of

the

approach

The Take

Off

The

Take

Off

-^

Next

to

last

(p

enultimate)

and

last

step

are

p

art

(p

)^

p

p

of

the

take

‐off (last

3

‐^4

to

some

degree)

Slight

lowering

of

the

center

of

gravity

Two cues (long/short method)

Two

cues

(long/short

method)

-^

Shorten

last

step

slightly

by

being

quick

off

the

penultimate

step

(Don’t

freeze

on

the

penultimate)

-^

Free leg and opposite arm drive up (Beamon)

-^

Free

leg

and

opposite

arm

drive

up

(Beamon

)

-^

Take

‐off

position

as

important

as

speed

Last

three

steps

p

Body

synchronicity

Pay

attention

to

the

hips

and

center

of

mass

In the Air/Preparation for landingIn

the

Air/Preparation

for

landing

−

Bring heels

Ɵ

ght under bu

Ʃ

and li

Ō

the knees

Bring

heels

Ɵ

ght

under

bu

Ʃ

and

li

Ō

the

knees

Get

nose

to

the

knees

Drive arms down past hipsDrive

arms

down

past

hips

Training OverviewTraining

Overview

•^

Progression, communication, aggressiveProgression,

communication,

aggressive

patience,

adapt

before

adding,

and

personal

care.

-^

Move

from

low

to

high

stress

Emphasize

speed

and

rest

during

championships

p

p

g

p

p

phase.

•^

Speed

training

is

critical

•^

Conditioning/strength

emphasis

in

the

winter

Moderate

interval

training

with

set

rest

periods

The Warm

‐up

The

Warm

up

•^

Barefoot strides on infield grassBarefoot

strides

on

infield

grass

•^

Sprint

mobility

drills

S

i^

hi

•^

S

tatic

stretching

•^

Dummy

sprint

drills/

box

plyo hops

•^

Weighted

jump

‐roping/weighted

arm

swings

•^

Hurdle walk

‐overs

Hurdle

walk

overs

•^

Short

break

before

the

day’s

workout