Two Time OlympianSheBe Gold Performance Exercise

Randy Hunnington – Coached Mike Powell, Shelia Hudson, Shakema Walker

Todd Henson – Former Coach Olympic Silver Medalist in Pole Vault, Toby Stevenson. Currently Director of Athletic Development in Sarrsland, Germany

Cliff Rovelto – Head Coach Kansas State University, Olympic Jumps Coach

Boo Schexnayder – Former Jumps Coach LSU, Olympic Jumps Coach

Dan Pfaff – Current High Performance Coach USOTC

Vince Anderson – Assistant Coach Texas A&M University

Active Start FUNdamental Movements (0-6)

FUNdamental Stage Fundamental Moto skills (6-8 females / 6-9 males)

Learning to Train FUNdamental Sports Skills (8-11 females/ 9-12 males)

Training to Train Building the “engine” sport specific skills (11-15 women /12-16 males)

Training to Compete Optimizing “engine” and sport/event/position skills (15-21+ /- Females / 19-23 +/- Males)

Training to WIN Maximizing “engine” and sport/event/position (18 + females / 19 + males)

90%-95% of Jump Distance is a result of Horizontal Velocity at Take-

Off!

Which means teach your jumpers to Sprint with proper Sprint Mechanics

The only acceleration pattern chart that allows you to train at lower intensities and models progressive acceleration rhythms is Vince Anderson’s Chart for Progressive Acceleration.

Distances are competition specific ranging from a 13

second 100m rhythm to a 10.10 second rhythm. Acceleration Rhythm for Long Jump (17’0” feet to 28’6”

feet) and Pole Vault (16’6” feet to 19’6” feet) are also outlined.

Charts are Available during Clinic

Sprint Mechanics Toe-up Heel up Thigh up Hips Tall Step over the opposite knee

Ankling “Toe Up” Heel Raise “Heel Up” Quick Leg “Thigh Up”

Single Alternating Double Continuous

Shorter Than Drill “Hips up” Longer Than Drill “Full extension” Straight Leg Bounds “Force Production” SpeedBounds “Recovery Speed”

Use Drills and exercises that utilize the same muscles and forces used in

the actual event

ApproachTake Off

FlightLanding

1. Walk-in or Standing Start2. Acceleration Phase: Sets up approach

rhythm (4-6 strides)3. Continued Acceleration into full sprint

mechanics4. Attack/Prep for Take-Off (4-6 steps w/

visula control)5. Take-Off6. Flight7. Landing

Women16-20 Strides

Developmental Women12-16 StridesElite Men

18-22 StridesJunior Men

16-20 Strides

To count or not to count?

That is the Question

Rhythm must be done second. The athlete must be taught to acceleration and sprint properly before anything else is worked on. Accuracy or visual control will be your final concern.

Note -vision 20% is innate and 80%

is learned–we can get better at this

Run the Approach over and over and over and over and over and over and over and over and over and over and over and over….. AND AGAIN.

Some days you won’t jump at all but can use long jump approaches in your warm

up before a sprint workout. Run approaches then do your drills—

***See Long Jump Continuous Warm Up

Not Slow to Fast --- But Gradually get FASTER

Accelerate Transition /Get Tall/ Sprint Attack Take Off

Standing Start vs.

Moving Start

Most problems at the board can be traced back to how the athlete accelerates out the back.

There must be a consistency to the Approach Rhythm

Vince Anderson’s Progressive Acceleration Patten is EXCELLENT

Transition from drive phases is not always easy for developing long jumpers.

Move from Acceleration mechanics to sprint position ---- GOOD SPRINT POSITION in approach is ESSENTIAL for executing good take-off mechanics

Conscious acceleration (change in tempo) to board 4-6 steps away (Coaches Mark)

Increase in cadence (Quick), but not at the expense of stride length and not a coasting into the takeoff takeoff

Power Skips

Run – Run- Jump or Continuous Take-Offs

One- Two – Flat – Flat into pit (Penultimate Drill)

Continuous Penultimate Drill

Hurdle Jumping (Galloping over hurdle emphasizing arm movement and free leg)

Landings (Standing Long Jumps w/ arm sweep)

Short Approach Take-Offs w/ no landing

▪Start with 4 steps▪Then 6 steps▪Then 8 steps▪Then 10 steps (*** Box or Ramp)▪Then 12 Steps▪The Full Approach Take-Offs

Short Approach Jumps▪Start with 4 step▪Then 6 steps▪Then 8 Steps▪Then 10 Steps▪Then 12 Steps▪No Full approach Jumps in practice

▪ The objective is for the athlete to bring more horizontal velocity into the take-off with proper jump technique.

Proper posture, consisting of neutral head and pelvic alignment, and the absence of forward or backwards lean.

Conservation of horizontal velocity. The foot contacts should continue to be located underneath the  body as to avoid deceleration. 

Conservation  of  elastic  energy.  The  athlete  should 

continue to  run  with  great  amplitude of movement in the pelvis and hips to maintain running efficiency. 

Displacement in the final steps should be maintained. Projection in the jump is proportional to displacement in the final steps, so conversion of effective stride length is crucial.    

Contact underneath or only very slightly in front of the body. 

 Dorsi-flexed ankle prior to contact. 

Heel to toe, rolling action of the foot, much like the action of a rocking chair against the floor. 

Displacement of the body beyond the penultimate foot before the foot leaves the ground. This aids displacement and increases the swing arc of the swing leg, making it more effective.  

Contact only slightly in front of the body. 

Dorsi-flexed ankle and stiffened quadriceps prior to contact.   The initial contact is flatter than that of the penultimate step.

A rolling action of the foot, much like the action of a ”rocking chair” against the floor follows.    

Displacement of the body beyond the takeoff foot before the  foot leaves the ground.  

The lift from the ground should not be seen until the body is over the takeoff foot