What are your guys' opinions on using high pop-ups from lower speed, short run-ins, in order to benefit long jump performance? The long jump requires a lower take-off angle, of course, so would this type of physical preparation drill create unwanted interference with actual long jump performance? For example, last season I used it with an athlete in late comp/peaking who I felt could have used a little more height off the board. We were taking off like high jumpers to the basketball hoop, and I felt there would be some positive carry-over to the LJ, esp. due to the violent contractions felt in the take-off leg, and also the very active free knee drive. Is this the best route, or would you stick with short approach long jumps, with departure angles appropriate to the event, exclusively as the means?
Pop-ups and the long jump
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Participant
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Participant
For the time of year you used it, I would find it completely out of place for the outcome you desired. It may, possibly serve a purpose as a plyometric activity.
Teach better positioning from steps three, two and one to the board and you'll get better height without deviating from the necessary horizontal component.
Most common errors in my opinion is on penultimate not:
1) Not Contacting with a flat foot
2) Not Bridging to allow the knee to fall in front of the toe
3) Too much planter flexion off of the pentultimateShort approach jumps are not going to exhibit the same take off angles, because of lack of speed as a full jump but that's okay, use them for the technical component.
Full approach runs w. a pop off can simulate the speed and technical preparation at speed necessary of three, two and one.
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Participant
Thank you. I suspected it was out of place. The idea of doing the pop-ups, as well as power skipping for height (both drills resisted w/ weight vest & unresisted) in the peaking phase came from a former coach of mine who had used them with the high school state record holder in the days leading up to his 24'9 1/4" jump at the state meet. He said he absolutely exploded off of the board, and that it would have been closer to 26' if the pit didn't come to an end (he had to go in standing up, or eat fence on the other side). I suppose I was swept away in the allure of the tale.
Anyway, I think #3 on your list is my jumper's problem, and I will get some video and have a look.
It may, possibly serve a purpose as a plyometric activity.
You mean in an earlier phase of training, such as SPP, correct?
Anyhow, I'll have to have a keener eye for what's going on biomechanically in those last 3. After all, misguided power solves nothing! Boom!
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Participant
Well then I shall draft something potent.
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KeymasterI'm with Todd, I think overemphasizing the vertical component of the jump at short approaches will have little carryover to full approach jumping and could possibly create detrimental issues with how you set up the takeoff. As for using it as a plyometric effect I think I'd prefer to do other jumping activities such as run-run-jump, hurdle jumps, skips for height, etc.
ELITETRACK Founder
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Participant
Coming from a program that used a lot of three step pop up, five step jumps, and nine step jumps off of a 5 inch or so box I would like to know what other groups have used for long jump workouts. A standard workout for us would often be 5 – 3 step pop ups, 3-5 – 5 step jumps, and finishing off with 3 or so 9 step jumps off of a box.
thanks.
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Participant
today at practice we did:
2 standing ljs
6 high knee holds, off of 3 steps (2 rights)
6 pop ups, off of 3 steps (2 rights)
we then did hurdle hops and finished off running hills.this was the first workout of the year.
and we typically would do an extra set from farther out (5 or 7 steps) and reduce the reps in the earlier jump.
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