Elitetrack: Sport Training & Conditioning

I seem to have a difficult time doing LJ and TJ in the same meet, particularly going from LJ to TJ.  I seem to be thinking in terms of LJ still when I go to compete in the TJ(mostly in being relaxed and running off the board). 

What can I do to make sure that I can do both the TJ and LJ well?  How can I seperate those mentally?

What I do is start thinking ‘OUT, OUT, up’ (a cue my coach gives me) as soon as long jump is over.  This helps me run off the board and not go too high on the first phase

Winnesota - 06 March 2007 08:26 PM

I seem to have a difficult time doing LJ and TJ in the same meet, particularly going from LJ to TJ.  I seem to be thinking in terms of LJ still when I go to compete in the TJ(mostly in being relaxed and running off the board). 

What can I do to make sure that I can do both the TJ and LJ well?  How can I seperate those mentally?

It depends on what your error is at the board. 
One common error is lowering on your penultimate (second last) step in the triple and going too high in the hop.  Sometimes a focus on the sound of your steps coming in to the board can help.  In the long jump you will hear a quickening in the last two strides, while the TJ should no pronounced lowering in the second last step and the rythmn will be more even.  LJ might sound like TA --- TA --- TA - ta - TA, while triple jump would be TA --- TA --- TA --- TA --- TA.  Sometimes sounding it out in your head and visualizing it as you are getting ready to start your approach, or even sounding it out in your head as you are running can help.  I’ve had some success with alternating between the two types of takeoffs during a full approach practice so they learn how to differentiate the two.

Another common TJ error is sticking your foot out too far at the board and pulling the board.  In a triple jump takeoff you should land on the board with the foot flat and the shin vertical, wait and roll to the ball of your foot then push out horizontally.  If you tend to stick your foot out alot and block in your long jump takeoffs you might have to visualize how the two are different.

I agree with the post above about those being the two most common errors and would often go so far as to say they are often one in the same. When someone does a huge lowering on the penultimate step, the takeoff foot inevitably goes out in front. It’s a hard fix to make and I think this phenomenon is one of the reasons many can compete at the collegiate level in both very successfully but if they wish to continue their success at the elite level they need to specialize. There are very few exceptions (with Conley being the most obvious). The same type of thing happens with throwers who attempt to throw the discus and the shot using the spin technique. The motor programs are very similar and there seems to be quite a bit of interference that limits successfully making the subtle differences that are necessary to perform at a level where margins of error are razor thin. Even in specialists though I still see lots of excessive lowering preceding the hop takeoff. It’s probably the biggest / most common error in TJers. Just stay tall, keep the knees in front, and run off the board.

And what about someone who remains too low during his phases, like doing looong steps instead of jumps?

elasticity, eccentric strength, the same as before bro...lol.

crazyhops - 27 May 2008 04:17 PM

elasticity, eccentric strength, the same as before bro...lol.

ouch

:(

luckly i have 5 months till nationals