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Approach Run PRECEPTS RALPH LINDEMAN Head Mens and Womens Track & Field Coach US Air Force Academy Assistant Coach (Hurdles, Vertical Jumps, Decathlon) USA Mens Team, 2004 Olympic Games, Athens, Greece Slide 2 OBJECTIVES OF THE APPROACH RUN 1. Achieve maximum controllable velocity 2. Acceleration t-h-r-u take-off (Perceived) 3. Get vaulter to (precise) optimal take-off spot 4. Vertical impulse at take-off (to achieve effective take-off vector) (to achieve effective take-off vector) Slide 3 MAXIMUM CONTROLLABLE VELOCITY Increase in approach run velocity of some magnitude will result in an increase in vault height. Increase in approach run velocity of some magnitude will result in an increase in vault height. Research by Adamczewski and Dickwach showed that an increase in velocity of one meter per second resulted in an increase of approximately 0.5m in vault height. Research by Adamczewski and Dickwach showed that an increase in velocity of one meter per second resulted in an increase of approximately 0.5m in vault height. Slide 4 VELOCITY REQUIRED FOR HEIGHT ATTAINMENT Bar Clearance Height Velocity Required 5.80m (190) 9.1 m/s 5.50m (180) 8.7 m/s 5.20m (170) 8.4 m/s 4.90m (160) 8.1 m/s 4.60m (150) 7.8 m/s 4.30m (140) 7.5 m/s 4.00m (130) 7.2 m/s 3.70m (120) 6.9 m/s Interpolated from Data From Studies by Dr Peter McGinnis, Jan 2003 Slide 5 ACCELERATION T-H-R-U TAKE-OFF velocity of the vaulter between 10m to 5m from the plant box is a key indicator of the vaulters potential. --Bob Fraley, --Bob Fraley, Complete Book of the Jumps, p.113, Human Kinetics (1995) Complete Book of the Jumps, p.113, Human Kinetics (1995) Slide 6 Why is Acceleration through Take-off PERCEIVED? Slide 7 ACCELERATION THROUGH TAKE-OFF CompetitorBestHtVelocity15-10mVelocity10-5m VVVV J Hartwig 5.84m 9.09 m/s 9.45 m/s +.36 T Mack 5.74m 8.96 m/s 9.09 m/s +.13 N Hysong 5.74m 9.02 m/s 9.09 m/s +.07 T Stevenson 5.74m 9.06 m/s 9.23 m/s +.17 D Miles 5.74m 8.92 m/s 9.16 m/s +.24 From Data compiled by Dr Peter McGinnis, Mens Pole Vault Final USA Track & Field Championships, June 22, 2002, Stanford, CA Slide 8 ACCELERATION THROUGH TAKE-OFF CompetitorBestHtVelocity15-10mVelocity10-5m VVVV S Dragila 4.65m 8.05 m/s 8.39 m/s +.34 M Sauer 4.45m 8.00 m/s 8.22 m/s +.22 M Mueller 4.40m 7.89 m/s 8.11 m/s +.22 A Wildrick 4.35m 7.45 m/s 7.50 m/s +.05 K Suttle 4.20m 7.50 m/s 7.74 m/s +.24 T OHara 4.20m 7.27 m/s 7.41 m/s +.14 From Data compiled by Dr Peter McGinnis, Womens Pole Vault Final USA Track & Field Championships, June 23, 2002, Stanford, CA Slide 9 Common Causes of DECELERATION at Take-off Approach run may be too long; Approach run may be too long; Maximum controllable velocity is reached to early in the run; Maximum controllable velocity is reached to early in the run; Focus on the box transmits mixed signals and results in excessive steering (chopping, reaching strides) Focus on the box transmits mixed signals and results in excessive steering (chopping, reaching strides) Ineffective plant technique disrupts efficient sprint mechanics Ineffective plant technique disrupts efficient sprint mechanics Slide 10 WHAT HAPPENS AT TAKE-OFF? 1. Horizontal momentum transferred to pole; transferred to pole; 2. Vertical impulse added to achieve take-off vector. Slide 11 VERTICAL IMPULSE AT TAKE-OFF (To Achieve Effective Take-off Vector) Effective Take-off Vector is a result of (a) vertical impulse at take-off and (b) horizontal momentum generated from the approach run. Slide 12 VERTICAL IMPULSE AT TAKE-OFF (To Achieve Effective Take-off Vector) * HANDS UP * EYES UP * CHEST UP * Slide 13 VERTICAL IMPULSE AT TAKE-OFF (To Achieve Effective Take-off Vector) (example from Long Jump) * KNEE DRIVE FORWARD & UPWARD * Slide 14 VERTICAL IMPULSE AT TAKE-OFF (To Achieve Effective Take-off Vector) * KNEE DRIVE FORWARD & UPWARD * Slide 15 VERTICAL IMPULSE AT TAKE-OFF (To Achieve Effective Take-off Vector) Slide 16 Slide 17 Slide 18 INITIATING THE RUN (Overcoming Inertia) Mechanics Mechanics With (take-off) foot in contact with the runway, raise the pole to approximately 80 by taking a short step back with the other foot With (take-off) foot in contact with the runway, raise the pole to approximately 80 by taking a short step back with the other foot Slight lean forward to give horizontal displacement to COM Slight lean forward to give horizontal displacement to COM Slide 19 INITIATING THE RUN (Overcoming Inertia) Mechanics Begin to power down the runway Begin to power down the runway No hops, no skips No hops, no skips Every approach run must start the same way Every approach run must start the same way (drills, short run, full run) (drills, short run, full run) Slide 20 RHYTHM OF THE RUN Slide 21 S-m-o-o-t-h acceleration pattern (velocity curve) Short Strides Longer Strides Slow Fast Faster Faster yet Slide 22 SPRINT MECHANICS Two (2) Factors Affect Sprint Velocity 1. Stride Length 2. Stride Frequency Slide 23 SPRINT PHASES (during the Approach Run) 1. Acceleration Phase 2. Transition Phase (NOTE: Several phases have been identified in he 100m dash; but the vault run is generally between 30-45m, and maximum velocity and maintenance phases are typically not reached). Slide 24 SPRINT PHASES (during the Approach Run) 1.Acceleration Phase - Same mechanics as the sprinter; - Not same acceleration rate as the sprinter; - Phase is shorter distance / shorter duration than the sprinter, i.e., reached in 25-35m. than the sprinter, i.e., reached in 25-35m. 2.Transition Phase - Begins when vaulter reaches maximum controllable velocity maximum controllable velocity - Lasts just a few strides (to penultimate stride) Slide 25 ACCELERATION PHASE POSTURE Head upHead up Chest upChest up Hips underneathHips underneath Slide 26 ACCELERATION PHASE POSTURE Head up Head up Chest up Chest up (shoulders down results in relaxed upper body) Hips underneath (not sitting) Hips underneath (not sitting) Knee up (knee drives up / applies forces down + back) Knee up (knee drives up / applies forces down + back) Toe up (dorsiflexed) Toe up (dorsiflexed) Heel up (high heel recovery) Heel up (high heel recovery) Slide 27 ACCELERATION PHASE MECHANICS Back-side Mechanics Predominate Back-side Mechanics Predominate Power from the extensors of hip and knee; (near) full extension of hip/knee/ankle Power from the extensors of hip and knee; (near) full extension of hip/knee/ankle Knee drives forward & upward-- applies force down & back Knee drives forward & upward-- applies force down & back Ground contact is made slightly behind the COM Ground contact is made slightly behind the COM Slide 28 ACCELERATION PHASE MECHANICS Back-side Mechanics Predominate Back-side Mechanics Predominate Power from the extensors of hip and knee; (near) full extension of hip/knee/ankle Power from the extensors of hip and knee; (near) full extension of hip/knee/ankle Knee drives forward & upward-- applies force down & back Knee drives forward & upward-- applies force down & back Ground contact is made slightly behind the COM Ground contact is made slightly behind the COM Slide 29 TRANSITION PHASE Mechanics Slide 30 Front-side Mechanics dominate; Front-side Mechanics dominate; Power from hip flexors & hamstrings Power from hip flexors & hamstrings Foot touches down slightly ahead of COM Foot touches down slightly ahead of COM Active landings-- feel the runway Active landings-- feel the runway Ground contact times decrease Ground contact times decrease Posture becomes more upright (running tall) Posture becomes more upright (running tall) Heel recovery is higher (foot passes above opposite knee) Heel recovery is higher (foot passes above opposite knee) Slide 31 TRANSITION PHASE Mechanics Front-side Mechanics dominate; Front-side Mechanics dominate; Power from hip flexors & hamstrings Power from hip flexors & hamstrings Foot touches down slightly ahead of COM Foot touches down slightly ahead of COM Active landings-- feel the runway Active landings-- feel the runway Ground contact times decrease Ground contact times decrease Posture becomes more upright (running tall) Posture becomes more upright (running tall) Heel recovery is higher (foot passes above opposite knee) Heel recovery is higher (foot passes above opposite knee) Slide 32 POLE CARRY MECHANICS (During Acceleration Phase) Top hand at hip Top hand at hip Bottom hand in front of chest Bottom hand in front of chest Pole is pushed in advance of the vaulter, and in line with ground reaction forces. Pole is pushed in advance of the vaulter, and in line with ground reaction forces. Slide 33 POLE CARRY MECHANICS (during Transition Phase) G-r-a-d-u-a-l pole drop accelerates with stride cadence Slide 34 POLE CARRY MECHANICS Errors: Effect on Sprint Mechanics Premature pole drop Carrying (instead of pushing) the pole Leaning back (to support pole) Feet land ahead of COM Braking force applied Deceleration! Slide 35 POLE CARRY MECHANICS Errors: Effect on Sprint Mechanics Horizontal sway (or vertical bounce) of pole Dissipates application of forces (down & back into the track) Detracts from ability to accelerate efficiently Slide 36 POLE CARRY MECHANICS Errors: Effect on Sprint Mechanics Pole carry too far back (i.e., top hand behind hip) Shoulders turn Dissipates application of forces Detracts from ability to accelerate efficiently Slide 37 POLE CARRY MECHANICS Errors: Effect on Sprint Mechanics Raised Shoulders Elevated shoulders negatively impact sprint mechanics and result in velocity loss Elevated shoulders negatively impact sprint mechanics and result in velocity loss Relaxed sprinting begins with shoulders Relaxed sprinting begins with shoulders Slide 38 PREPARATION FOR TAKE-OFF (Penultimate Stride) Slide 39 PREPARATION FOR TAKE-OFF What happens on Penultimate Stride? 2 nd to last (penultimate) stride is slightly longerlowers the COM; 2 nd to last (penultimate) stride is slightly longerlowers the COM; Last stride is slightly shorter Last stride is slightly shorter catches the COM on the the rise. catches the COM on the the rise. Slide 40 PREPARATION FOR TAKE-OFF (Penultimate Stride) Next-to-last stride is (example from Long Jump) Slide 41 METHODS OF TEACHING PENULTIMATE STRIDE TECHNIQUE Flat foot landing on penultimate stride, flat foot landing on final stride Flat foot landing on penultimate stride, flat foot landing on final stride Tom Tellez Push-pull-plant (with take-off leg) from 2 nd -to-last stride Push-pull-plant (with take-off leg) from 2 nd -to-last stride Randy Huntington Randy Huntington Slide 42 HOW CAN THE VAULTER PRACTICE PENULTIMATE STRIDE TECHNIQUE? Long Jump take-off drills. Long Jump take-off drills. Hurdles Hurdles Slide 43 APPROACH RUN Length Management Methods Counting Strides (Lefts for R-handed) Counting Strides (Lefts for R-handed) Gives vaulter rhythmic feedback Gives vaulter rhythmic feedback Helps identify phases of the approach run Helps identify phases of the approach run Slide 44 APPROACH RUN Length Management Methods Checkmark Systems (Works in conjunction with counting strides) Start Mark (only mark the vaulter is aware of) Start Mark (only mark the vaulter is aware of) Mid-mark (6 strides out) Mid-mark (6 strides out) Take-off (not a physical mark) Take-off (not a physical mark) Slide 45 APPROACH RUN Length Management Methods Value of Mid-mark Provides coach confirmation of chopping, or, more commonly, reaching during final strides of the approach run (steering) Provides coach confirmation of chopping, or, more commonly, reaching during final strides of the approach run (steering) Provides coach confirmation of deceleration over the final strides of the approach run Provides coach confirmation of deceleration over the final strides of the approach run Allows coach to focus on the jump (rather than foot placement at take-off) Allows coach to focus on the jump (rather than foot placement at take-off) Slide 46 APPROACH RUN Length Management Methods Steering Early visual pick-up of the target (box) allows for more subtle stride length changes during the steering phase. Steering ability is trainable: hurdling with variable spacing hurdling with variable spacing long jumping from variable approach run lengths long jumping from variable approach run lengths Slide 47 APPROACH RUN Length Management Methods Start Mark Adustments Feedback from previous approaches Feedback from previous approaches Wind, runway surface Wind, runway surface Confidence, Motivation, Arousal Confidence, Motivation, Arousal Feel Feel Slide 48 APPROACH RUN Length Management Methods Start Mark Adustments (No more than) 10 - 30 cm (4-12) increments Slide 49 What happens to Stride Length when the sprinter (vaulter) decelerates? Slide 50 What happens to Stride Length when the sprinter (vaulter) decelerates? It increases! Slide 51 Purpose of SPEED DEVELOPMENT DRILLS Affect Stride Length Affect Stride Length Backside mechanics (i.e., pushing down the runway) Backside mechanics (i.e., pushing down the runway) (Near) full extension of hip/knee/ankle Affect Stride Frequency Affect Stride Frequency Frontside mechanics Frontside mechanics [i.e., driving knee forward, generating negative foot speed (whip action of foreleg)] [i.e., driving knee forward, generating negative foot speed (whip action of foreleg)] Affect Acceleration thru Take-off Affect Acceleration thru Take-off Slide 52 Progression of SPEED DEVELOPMENT DRILLS Mach Drills A-march A-march A-skip A-skip Double As Double As Continuous As Continuous As Slide 53 Progression of SPEED DEVELOPMENT DRILLS Drills for Front-side/Back-Side Mechanics A-Bounds A-Bounds Speed Bounds Speed Bounds Speed Bounds w/pole Speed Bounds w/pole Speed Bounds w/thigh weights Speed Bounds w/thigh weights Speed Bounds w/pole w/thigh weights Speed Bounds w/pole w/thigh weights Slide 54 Why Bounding? Slide 55 Progression of SPEED DEVELOPMENT DRILLS Drills for Acceleration thru Take-off 2-step Take-off Drill 2-step Take-off Drill Run-Run-Run-Bound w/Pole Plant Run-Run-Run-Bound w/Pole Plant Sprint to Rope Plant Sprint to Rope Plant Speed Bounds to Rope Plant Speed Bounds to Rope Plant Slide 56 Progression of SPEED DEVELOPMENT DRILLS Slide 57 SPEED DEVELOPMENT Physiological Basis OBJECTIVE Train the Energy System used in Pole Vault competition Slide 58 SPEED DEVELOPMENT Physiological Basis What Energy System is used in the Pole Vault? Anaerobic/Alactic Energy System Slide 59 SPEED DEVELOPMENT Physiological Basis Most Effective Method of Training the Anaerobic / Alactic Energy System: - Near-maximal velocity sprints - 3-8 seconds duration - Near full recovery, i.e., 1-3 Slide 60 SPEED DEVELOPMENT Physiological Basis Why would we want to incorporate longer sprints (120s, 150s, 200s) into vaulters training ? Speed endurance work improves efficiency of metabolic system, reducing recovery time between vaults; Speed endurance work improves efficiency of metabolic system, reducing recovery time between vaults; Longer sprints allow more conscious attention to developing efficient sprinting mechanics; Longer sprints allow more conscious attention to developing efficient sprinting mechanics; Improves general fitnessenergy efficiency, weight management, etc. Improves general fitnessenergy efficiency, weight management, etc. Improves cardiovascular efficiency thru increased capillarization Improves cardiovascular efficiency thru increased capillarization Slide 61 SPEED DEVELOPMENT Methods Acceleration Sprints 10-40m from standing start 10-40m from standing start (both) with and without pole (both) with and without pole 1 3 recovery 1 3 recovery 250-300 meters per session 250-300 meters per session Slide 62 SPEED DEVELOPMENT Methods Speed Development Repetitions flying sprints of 30-60m w/1-3 seconds at maximum velocity flying sprints of 30-60m w/1-3 seconds at maximum velocity (both) with and without pole (both) with and without pole 4 6 recovery 4 6 recovery 400-500 meters per session 400-500 meters per session Slide 63 SPEED DEVELOPMENT Methods Speed Endurance Repetitions 80-200m 80-200m without pole without pole 3-5 recovery 3-5 recovery 600-900m meters per session 600-900m meters per session Slide 64 SPEED DEVELOPMENT (Other Methods) Resisted-Sprinting (