Elitetrack: Sport Training & Conditioning

The former. This season I've started implanting the mental rehearsal during a walk through into every session. With the warm-up, I'll jog a little bit, then do some TJ rehearsal, then jog a little bit, etc. I also do the rehearsal throughout the workout, such as during recovery times for sprints. My goal is to always remember how the training will transfer into the movement patterns of the jump come the competitions. This is especially important because I'm adopting the single arm style this year, and I need to rewire my thinking as to the general path my limbs will now follow. I'm looking to ditch bad habits and create successful 'attempts' mentally. Soon I'll start practicing the phases into the sand, but that won't be during the warm-up portion.   

Thanks for input, I was thinking of implementing something similar where phase work was more often. I have a lot of female triple jumpers this year, and there are some major form issues. So in order to get the 1000 reps they need, I was thinking of making a warm-up with it integrated on a daily basis.

My pleasure. I think they would really benefit from it. The actual jumps in the meet will come as less of a surprise and they'll likely be positioning themselves much better. Let me know how it goes. 

I should mention I also rehearse the approach (vertical shin angle, relaxation, pelvic rotation, etc). I'll pick an arbitrary spot on the ground, do a walking approach to it, and then imagine the feel of that release--I like feeling pinched close to the board--as I achieve extension and proper displacement of the free knee relative to the support leg as I pass through. With mental rehearsal, I'll actually do the movements of the entire jump, just walking through though. I usually do this twice at a time, in between short jogs. I've also integrated TJ preparation into other warm-up drills, such as horizontal rhythm skipping. I now do that with the sweeping, over the top, single arm that I'll be using in competition, and with pauses and immediate change of tempo (as in the rapid switching that takes place when flight meets ground contact). Also, I'm going with flat-footed/rolling heel-to-toe contacts for those skips. Another example is that the form walk/march and other sprint form drills often now take on the role of focusing the line of balance to the middle...medial alignment of opposite shoulder to knee (check out the killer pic at left  :smug_b: ). Never feeling rushed during the warm-up and getting into the mentality of the triple jumper early has been beneficial; it has allowed for the entire workout to be purposeful. Perhaps watching 20 minutes of world class triple jump performances every night before bed has helped these sensations to enter me. 

What is the nature of the 1000 reps you mentioned? 

Wed 10/11
-Warm-up B 25 min. w/ TJ phase rehearsal
-GS/light weights circuit 2x12 exercises, 10-12 reps most exercises, 30-40 sec. rec. b/n exercises & 3:30 b/n sets
dips, single arm OH barbell squats, SL lat/front DB raises, SL squat thrusts, SL DB arm swings, burpees, rhythmic front split jerk, SL stand DB sweeping single arms-over the top, single arm bent over rows, SL DB stiff legged anterior reach, lat. pull downs, MB knee throws (from 2 pt. stance) w/ lunge.
-Cool-down, static stretching

notes: my cardio is still wanting. heart was really pumping and I was breathing hard trying to catch my breath between exercises. this must improve. I'm well technically proficient though. all other systems are at a go. more testing tomorrow...30m fly & VJ  :bigsmile: 

It takes about 1000 reps of doing something right before it is second nature. 

Interesting. I had never heard that before. Time to get started, then.  :thumbup:

CW, are you coaching high school jumpers also?

CW - 12 October 2006 12:01 PM

It takes about 1000 reps of doing something right before it is second nature.

i heard that before.

Most probably have. Guess I've just been in the dark. Ut, do you use that as framework for doing that much of something before transitioning to another skill? 

saltojump5 - 13 October 2006 01:11 AM

Most probably have. Guess I've just been in the dark. Ut, do you use that as framework for doing that much of something before transitioning to another skill?

not at all, i think its almost impossible to.

Thurs 10/12
-warm-up C + sprint mechanics 35 min. w/ TJ phase rehearsal
-SVJ test (5 trials) best result: 33" (best ever = 34")
-30m fly test--used 30m accel. zone (3 trials, speed trap timing gates timed) 7:30 rec. {180m vol} best result: 3.20 sec. w/ fastest 10m split of 1.04 (best ever=3.17 last season in comp. phase...I actually tied my best ever 10m split w/ 1.04, but I didn't have the short speed endurance to hang on in the last 10m  :thumbdown:  )
-weights:
3/4 front squat 3x6 @ 40% (155 lbs) {18 reps}
stiff legged deadlifts 3x10 @ 155 lbs. {30 reps}
DB push press 3x10 w/ 40 lb. DB's {30 reps}
-cool-down/static stretching 10 min.

notes: legs felt tired not long into the session. felt drained by the end. work capacity...gotta get me some. I feel like a chump. Will feel better ramping up the volume soon. esp. looking to add more to the weightroom sessions and to stop slacking on the core work. I'm OK with the test results, seeing that I haven't ventured into max strength yet. more clean snatches should cure my ailment. 

saltojump5 - 13 October 2006 01:04 AM

Interesting. I had never heard that before. Time to get started, then.  :thumbup:

CW, are you coaching high school jumpers also?

I used to coach high school, I only dabbled in the triple jump then because was coaching so many other events,  PV, HJ, 400IH, 110H, and all the sprints.  Now I coach just the jumps for both men and women on the D1 Level.

You are living the dream. What university?

Southeast Missouri State University - it is in Cape Girardeau, MO

Are you post collegiate? I see that you are from Minnesota. And I wouldn't call it a dream yet . . . I do love what I am doing, but I got a long way to go before I can live on what I make coaching.