ELITETRACK Forum

Triple Jump Critique video

2010-09-06T10:23:54-05:00

Hey guys, new to the forums here. I’m in dire need of help on my triple jump. I don’t have a coach to train me in the off season, my coach also isn’t much of a triple jumper. I’m 17 and my pb is about 14m(45ish) and I’m looking to go 48+ next season. I think my biggest issues are my foot strike, arm action and my last phase is horrible. My legs also do some funky stuff on my second phase. I have the jump star all-around shoe and I honestly hate them.

I don’t lift.(i should)
100m- 11.2
long jump- 22-9 (looking to go 23+)

Not sure how this video is going to come out but the following jumps are done from the 40 board. Any help is much appreciated.

http://www.youtube.com/watch?v=MtfZ5jSBvmY

I’m bloody terrible ...

2010-08-31T18:28:07-05:00

This year was my first year training Track (short 3 month season) and while I showed a lot of promise in training session and qualifications I didn’t manage to pull it together during the finals and placed terribly in the Long Jump. I had never jumped off a block before or ran my runup on a track before so that was probably my downfall. I’ve never received any proper Long Jump training so I don’t have a run-up except to run as fast as I can, and I just jump and reach. The Track program at my high school to say the least, is a joke.

Let’s start with some statistics:

Age: 16
Height: 5’9
Weight: 138
Running one foot vertical: 33”
Long Jump: 5.15m (Running shoes on a concrete run-up ...)
Bench Press: 140
Squat: 210
Deadlift: 230+ (Haven’t done in a long time and form needs adjusting)

**Goal: 6m**

My season starts in November/December this year (as I’m joining a club to fully learn how to actually Long Jump), so I’m looking to start weightlifting in the gym to start getting my strength up. Here’s a little program I created.

Legs:
ATG Squats 3x8
Glute Ham Raises 3x10
Bulgarian Split Squats 3x10

Back:
Pullups 3x10
Deadlifts 3x8
Barbell Rows 3x10

Shoulders/Triceps:
Military Press 3x8
Dumbbbell Side Raises 3x10
Tricep Extensions 3x8

Chest/Biceps:
Barbell Bench Press 3x8
Incline Dumbbell Bench Press 3x10
Bicep Curls 3x10
Dumbbell Bicep Negatives 3x8

How does that sound for the next 2.5 months or so in order to get my strength up and to prepare myself for Track season? (Long Jump training starts in November, but competition starts in March)

Thank you,
-Josh

Been injured on and off for the past year. Where should I start?

2010-07-27T17:41:16-05:00

I’m going to be a sophomore in college this coming semester, but my school (small D3 school) cut the track team so I plan on training by myself and compete unattached until I can transfer to another school. The problem is I’ve been injured on and off for the past year so I have no idea where to start. I don’t want to hurt myself again.

It all started during outdoor track my senior year of high school (last April). I pulled my hamstring and was supposed to be out for the rest of the season, but I was stubborn and came back too early and re-injured my hamstring a month later around the end of May. I took it easy that summer and let my hamstring heal. College came around and indoor season was about to start so I practiced with the rest of the team. I guess my body wasn’t ready for the workload so I injured myself again, only this time it was my groin. This caused me to be out for a couple of weeks and again, I was too stubborn and impatient to let my injury heal so I came back too early and injured my groin again. Outdoor season it happened again, except this time it was my knee. The trainer said since my groin was weak the force being applied to my leg at ground contact wasn’t dispersed evenly. My knee had to compensate for the weakness of my groin which caused me to be out for yet another season.

Now that I look at it I think it’s a good thing that my school cut the track team. This gives me time to do things right. I don’t feel the need to rush back into the season since there’s no team anymore so I want to do this the right way. Has anyone been in a situation where they were out for a long period of time? Is it possible to make a comeback after all of these injuries?

I was able to jump in the 21 range without a set lifting plan. I never squatted more than 225lbs. I’ve never had myself timed in the 100 or 55 so I have no idea what my speed is like. How much does a year of lifting affect performance considering I never lifted seriously before?

My goal is to take this year easy and just get my body in jumping condition again. I’m not a superstar D1 athlete so there’s no pressure on me to get healthy fast or anything. I just want to be able to compete again, even if it’s just at a D3 level. My ultimate goal is to be a consistent 7 meter jumper by my senior year (3 years from now). I was en route to jumping in the 22 range before I pulled my hamstring so I know I can definitely reach my goal if I actually have a good lifting/jumping program.

Sorry for the long post. Any help will be appreciated.

High Jumpers Playing Fall Sports

2010-07-30T00:59:27-05:00

I have two high jumpers who play fall sports. One plays soccer, the other plays volleyball. Their coaches both said it was OK for me to work with them while they are in season. I don’t plan to go crazy with their training since they are playing their fall sports. Depending on what I’d like to accomplish, in a given week they’ll train AT MOST 3 days a week, and at least one day a week.

What should I work on with each of these athletes between now and November when they are done with their fall sports to ensure they are ready for indoor and outdoor season?

Coaching my brother for the high jump-Off Season.

2010-07-16T17:48:16-05:00

Well… I have a younger brother and recently I’ve decided to help him train these next 5-7 months before track season. I did high jump this past season and he really would like to do it as well. I would like to help him become the best he can be before track season so he has a lot better chance. he’s 16, 5’ 10” and really skinny, like 128-135 pounds or so and a 21 inch standing vert. His diet is probably a big issue right now but he could probably change his eating habits slowly over time if he saw how much it was improving in me (I will be training too but not for track, but pretty much same stuff). I was thinking of starting him with some basic weight training with back squats and stuff for a few weeks or the first month, then adding in some plyo and cutting back in the weight training and then a bit later add in some sprint work and technique work.

Since I have not been doing this stuff for years like most of you guys here I decided to post this and see any comments or suggestions.

Hate my school’s jumping workouts. Anyone have a program for me?

2010-04-15T19:54:53-05:00

Long story short, my coach has no clue what the hell he’s doing. He makes us run 400s and all this other speed endurance and absolutely no plyos. I’ve talked to him about it already, but that just made things worse because now he thinks I’m rude for trying to change the workouts. He said I’m the athlete and he’s the coach.

Excuse the language, but I’m tired of this bullshit. Can you guys help me out and give me a decent jumping program? I was jumping 22 in high school easily and now I’m struggling just to hit a high 21. The workouts are just making me exhausted and I don’t have any time to recover before a meet. I haven’t jumped with fresh legs yet and my coach said to get over it. He’s an idiot plain and simple and I need your help because you guys know a hell of a lot more than he does.

Thanks in advance.

Penultimate step!?

2010-06-19T13:48:43-05:00

I have heard so many different oppinions on this topic i dont know what to believe. Ive heard things from you longest stride is you last to the its the shortest. Ive also heard your 3rd to last step is the penultimate and thats the longest. frankly i dont know what to believe. can somone specify variations between different steps?

Lapierre’s flight technique?

2010-06-20T05:34:39-05:00

Hey guys. I was looking through the flight techniques of the best jumpers, and I wasn’t sure about Lapierre’s.
http://www.youtube.com/watch?v=f80KcRHIRKw&feature=related
In this video (you might have to replay a few times), it looks like he does a sail or stride technique, then puts both feet into the air and lands.

http://www.youtube.com/watch?v=UovBM5YGgT0
on this one (slow motion at :20) he does the sail/stride again, then reverses his feet, then puts both feet into the air to land.

What exactly is this flight technique called? is it the 1.5 cycle hitch?

Estimation with #;s based on comparisons to other athletes…..?

2010-04-25T16:03:07-05:00

I was just focused on sprinting in my training 100-200m
But today i was super setting deadlifts with broad jumps and I was jumping over 11feet easily. (Standing) Im not sure what my vertical is right now, but prior to my training it was around 36”. I know it is higher than that now.

Im now curious at to how I would do in the long jump and triple jump now….with my 100m speed a shade under 11.0 what should i expect with “mediocre technique” lol

Thanks

Help changing take-off leg

2010-05-16T08:16:43-05:00