Elitetrack: Sport Training & Conditioning

Hey, so i've been meaning to put a video up for a while and finally got around to getting myself taped. My coach thought it would be good to get some advice for the other jumpers as well so i know it may be a bit lengthy but any advice you can give would be appreciated. We only have about a month until our regional meet sooo although long term advice is appreciated we could really use some advice on immediate problems that we could fix.

http://www.youtube.com/watch?v=Msp3MwD0qps&feature=channel

...i fail at embedding videos, sorry lol

See how person 5 kicked her take off leg back! A thing of beauty!

Kristofer Lam - 27 April 2010 07:01 PM

Hey, so i've been meaning to put a video up for a while and finally got around to getting myself taped. My coach thought it would be good to get some advice for the other jumpers as well so i know it may be a bit lengthy but any advice you can give would be appreciated. We only have about a month until our regional meet sooo although long term advice is appreciated we could really use some advice on immediate problems that we could fix.

http://www.youtube.com/watch?v=Msp3MwD0qps&feature=channel

...i fail at embedding videos, sorry lol

The triple jump for the person "me" needs some working on the step phase, the 1st and 3rd phases are both very good but the 2nd stage is where some distance can really be gained, if you have a passion for triple jump that is.

cheers,

thannks Nick, u seem to be pretty active on these forums and always respond to my threads, appreciated. Ill let the long jumpers know next practice so they have somethin to work on. Kazim...u think ur funny commenting on my topics eh gonna chop ur legs tmrw, you're right though my 2nd phase is garbage. Any further advice would be appreciated, are any of the triple jumpers approaching too fast to mantain form during phases?

Kristofer Lam - 27 April 2010 08:35 PM

thannks Nick, u seem to be pretty active on these forums and always respond to my threads, appreciated. Ill let the long jumpers know next practice so they have somethin to work on. Kazim...u think ur funny commenting on my topics eh gonna chop ur legs tmrw, you're right though my 2nd phase is garbage. Any further advice would be appreciated, are any of the triple jumpers approaching too fast to mantain form during phases?

More advice tomorrow at practice Kristoph, haha

I went out for a run tonight, for some reason the injury is worse than yesterday...

general advice for long jump would be to not look down at board, don't reach for last two steps, try and get an accurate approach(start the same way every time, push the same way etc.). I don't think you need to do be doing full jumps for practice because its going to hard for you to improve on technique. Jumper 2 seems to slow down at the board and as a lot of unwanted movement with head/upper body. Jumper three gets very choppy towards the end of the approach. In long jump when they takeoff try not to think about landing right away.

The first triple jump...try and run with more front side mechanics and then at takeoff you will be in a better position since your leg goes straight back right away. Try and think of driving your free leg forward like an a skip type position. Also don't try and win it on the first phase. The reason partially why your second phase is so small is because of the first phase...that's how triple jump works...if you do something wrong look to the phase before it or the approach (if its your first phase.) The second triple jumper should think about not reaching on the last two steps..if she runs of the board she will jump much farther. Triple jumpers three should get a consistent approach from the beginning hes sort of half jogging and then his steps are all messed up and he slows down a ton before takeoff. He should also think about staying tall through the jump.

The high jumpers could do some drills like circle runs or serpentine runs where they are working on staying away from the bar and keeping lean (from the ankles all the way up.) Also jumper two for the high jump really prepares for their penultimate step a lot as apposed to being quicker and more aggressive with the last two steps.

Remember for all of the jumping events consistent approaches with solid running mechanics is going to help a ton!
Lots of room for improvement for everyone....goodluck

thanks alot Eric, great advice that we can all impliment. Earlier in the season i was doing alot of short approach jumps that were going well and was finding that it doesn't translate as well when i increase my approach distance but i guess its something i just have to keep working at. Also, im not quite sure what exactly you mean by front side mechanics, ill look it up but further clarification would be appreciated.

Do you guys have any days where you just do approach work without jumping? Well with front side mechanics the whole cyclic motion you see with sprinting happens on the front half of the body. Take a look on youtube at some of the best sprinters mechanics...that might help. Thinking about more knee drive might help...as long as its not robotic and your not running with high knees.

We dont really have a day to just focus on approach, we only have practice twice a week and its for not too long of a time, ill definitely work on some of these things in my own time though.

So i implimented some of the suggestions in my practice today and failed miserably largely because i tried to work on things off of a full approach but ive literally got 2 weeks till the meet that counts, can i really learn these things with short approaches in this amount of time?

At this point in the season you could try to make corrections with sort of a cross between short approach and full jumps...I really don't know though for sure...what corrections are you trying to make? Are you trying to correct multiple things at once? Focus on one thing and stick with the most important ones that will help increase your distance immediately as apposed to something more difficult which takes too much time for this point in the season.

The biggest correction i could make is my step but i feel that requires more time to fix cause there are so many bad habits i have to correct. I'd say right not my jump is 4.5-2.5-5.5 respective to each phase...and the 2.5 is being generous, other th an my step which i feel takes to long to fix i dont see what else i can work on, i tried not going for it all on my hop so that i could get a decent step but i feel its hurting my overall jump because my step is still bad

Kristofer Lam - 03 May 2010 08:52 PM

The biggest correction i could make is my step but i feel that requires more time to fix cause there are so many bad habits i have to correct. I'd say right not my jump is 4.5-2.5-5.5 respective to each phase...and the 2.5 is being generous, other th an my step which i feel takes to long to fix i dont see what else i can work on, i tried not going for it all on my hop so that i could get a decent step but i feel its hurting my overall jump because my step is still bad

Kris, that step is very generous...

Your triple jump is probably 5.5-1.5-5.5, but all it means is that you've got tons of room to improve!:P

haha i was gonna say the same but theres no way im hopping and jumping 30-40cm short of my long jump lol in competition those numbers are pretty accurate, if i could get just one jump with a decent step, just move my step one meter further i could be on top of the meet record