Elitetrack: Sport Training & Conditioning

(after passing up the 100, flight05 is now focusing on the 110 HH)
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We completed our two day city meet today and did fairly well setting two pb's on the last day.

On the first day i did long jump and only had one good jump the entire competition—a fault. my best ended up being 5.77m officially, but unofficially i jumped so far on my first attempt when the wind was rather settle. it was at least mid-6m so i was happy. The rest of the jumps i was forced to run into another monster headwind of like 5 or something. i wasnt happy.

Today in triple jump i got over 13 for the first time and jumped 13.11. There was no wind at all today…nice and perfect conditions. I broke the city record (13.50) on my second last jump…but….they called it a fault!!! They measured it for fun though, and it was 13.55!!! huge jump for me. but it doesnt count, and no one will ever know because it wont be recorded…..
:(:mad:
next week i want to get past that mark and hopefully flirt with 14 at ofssa. challenge the silver…
The hurdles: i ran good enough to win because their wasnt anybody in my heat (im the only hurdler in the city) and ran a decent 16.1

everything is on video and i was analyzing it after. I can see there is TONS of room for improvement!!!

almost a meter PB in triple though…

peace

on video it seems that i am really reaching in my step phase (on the landing into step-jump), and my left leg is almost fully extended.

Should i be reaching for every little centimeter? or should i keep the leg in front of me and more bent?

thanks

You should neither reach nor paw for the ground. You should instead make sure your foot contact is made as close as possible under your hips.

Originally posted by flight05
on video it seems that i am really reaching in my step phase (on the landing into step-jump), and my left leg is almost fully extended.

Should i be reaching for every little centimeter? or should i keep the leg in front of me and more bent?

thanks

The landing distance in front of the center of gravity should increase slightly with each successive landing, as the athlete loses horizontal velocity.  So the contact point for the jump takeoff should be more in front of the body and more of a block than the hop and step takeoffs.

Is your reaching excessive?  It's difficult to tell unless we could see it.  However it should not be reaching for all you are worth, and the knee should not be completely straight.  At first ground contact it should be more straight than in your step and hop takeoffs and slightly more in front of the center of gravity.

But one of the biggest problems in the triple jump is reaching too far and creating too much blocking (and loss of horizontal velocity), so trying to land directly under your hips, as Mike suggested, is usually a good idea.  Just keep in mind that you should be landing slightly further out on each ground contact.

its odd because during my record jump i didnt lose as much speed as i usually do.
during the transition from the step to jump my landing seemed to be heel first because I was reaching so much.

with all of these flaws i believe i can get into the 14 range for sure if the conditions are right…

Originally posted by flight05
its odd because during my record jump i didnt lose as much speed as i usually do.
during the transition from the step to jump my landing seemed to be heel first because I was reaching so much.

All jumping takeoff should proceed in a heel-to-toe manner.

i thought landing heel first would increase contact time and increase breaking resulting in weaker jump.

i thought we were supposed to be landing flatfooted.

Originally posted by flight05
i thought landing heel first would increase contact time and increase breaking resulting in weaker jump.

i thought we were supposed to be landing flatfooted.

not heel landing like some distance coaches advocate… but a flat footed action/'set-up" where the heel is leading…. when the heel loads you can use the whole surface of the foot (to dissipate forces and as a control/timing mechanism)

I got scared today, in the triple jump i faulted my first two jumps and had to jog/walk up to the board and jump 12.30.

I won with 12.88 into a head wind. But i won which is the most
important thing. In long jump (next day) I jumped 6.19 into a huge headwind which affected
everyones performances. I can look great upon that result even though it wasn't a pb it was still into
a rough headwind that was illegal for all the people going in the opposite direction (3+) But i won long jump whihc is more important. In the hurdles i ran 16.4 into a head wind in a race in
which i tripped over a couple hurdles but i gutted it out on the last couple hurdles and stole
second from the guy who was winning most of the race. (i ended up winning the highest point total for my division and our school won the junior division team title for the first time evr.)
I feel good going into the west regionals as the number 2 seed in triple and long jump. Hopefully
all goes well, and i can get some PB's…..our 4x1 lit it up and beat the slow heat by 3 seconds and
took 3 rd overall with a time of 46 flat which can get us to ofssaa hopefully.

peace

today i did a 30, 50, and 80 metre sprints. i ran 9.64 in the 80 metre one i dont know if thats good, it could been inaccurately if it was unreasonable because my little sister timed me.

in the weightroom i established new pbs in the power clean and front squat. PC=80kg and Front Squat = 90 kg
it seems for the past 2 weeks, whenever i enter the wieghtroom, i get a PB, odd.
hopefully this means something good is going to happen when the conditions are decent. (been awfully cold here in ontario for the past meets)

went to michigan to do some shopping. I found Michael Johnsons Slaying the Dragon for $1 (yes one dollar) at the dollar store!!! i couldnt believe it!!

I also found BIOTEST MD6 for $10…is this worthless? Can it help me? I know its for dieting but will it help me get more ripped (i am fairly trim at 165 at 6'1)??

Thanks Guys

okay we just had our ofssa west regionals and we must have had the poorest conditions for a track meet i have ever been associated with.

we had a -7 headwind, 40°, and pouring rain (nobody broke under 12 in the 100)

I jumped 6.04 which was spectacular given the conditions. this put me in second throughout the majority of the competition (5/6 rounds).
The wind finally let up to like -3 and then all hell broke loose. i fell from 2nd the 6th in one series of jumps. as everybody started jumping well, with 6.07, 6.09 etc.
well it was my turn to step up and join the fun with a farther jump and i faulted. i choked. the most disappointing moment in my life. I failed to quialify for the provincial championships by 5 cm.

Yesterday was better in which we ran into a -1.7 headwind but i wasnt as bad (it felt like i was cutting through butter compared to todays weather.)
This was in triple jump. I jumped 13.20, a PB but disappointing none the less as i felt i could have jumped much further, like my legs had energy there but never used it. it was kind of wierd. I placed 4th after being second as well throughout the competetion and was edged out on people's last jumps again. I still qualify for OFSSA.

one thing i noticed is how SLOW the better jumpers than me run up to the board! i go full out like it is a race and i dont jump as close as the one guy does (14.54) i go much faster. maybe im out of control.

In 4x1 i ran a 11.1 split and our relay team ran 45.5 a huge PB and still finished 8th.

Was the guy's name who jumped 14.54m Dwaine Harriot, or something like that.

yup
i cant believe he runs so slow and yet jumps so far

dude, that guy is also a damn good long jumper….........and that doesnt make sence becasue he is slow….......

Anyways can u describe him to me, like is he skinny? Build or ripped? Tall?

If u got a video of is jumps post it plzzzzzzzz

Originally posted by justdoit
dude, that guy is also a damn good long jumper….........and that doesnt make sence becasue he is slow….......

lol he only ended up jumping 6.28 yesterday man but your right he is good he won too. there is a kid from brookfield who jumped 7.12 yesterday in toronto i think.

Originally posted by justdoit
Anyways can u describe him to me, like is he skinny? Build or ripped? Tall?

he is lean, skinny and ripped has big hamstrings too.

Originally posted by justdoit
If u got a video of is jumps post it plzzzzzzzz

if i had video of myself i would post it first…but i cant even do that.