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LONG, TRIPLE, HIGH & POLE VAULT
Quickness, speed and strength are three of the four the basic requirements for a good jumper. If you have these, then you can learn the fourth which is technical ability, and you can become a good jumper.
Each jumping event is distinctively different and each requires the learning of specific techniques. However, there is a lot of commonality between the jumping events.
EXPERIENCE+MOTIVATION+PERFECT PRACTICE+GENETIC FACTORS+SPECIFICITY = SUCCESS
ACHIEVED OBJECTIVE = SUCCESS
UN-ACHIEVED OBJECTIVE = RE-EVALUATE AND LEARN
RETENTION THROUGH REPETITION = MUSCLE MEMORY
STAGES OF MOTOR LEARNING
ACQUISITION: Break the skill into segments and begin with the least complex segment. Environmental conditions (rain, heat, etc.) affect motor learning, so new skills should be started when the conditions are favorable. It may take as many as 2000 repetitions for the body to re-learn an incorrectly learned motor skill. "Perfect practice makes perfect".
REFINEMENT: Block training should be implemented by chaining together newly acquired motor skills. These should be performed in sets without interruption between the blocks. Concentrate on the smoothness of the transition from motor skill to motor skill.
All of the jumping events require that the athlete create a large impulse when leaving contact with the ground. It is the foot that supplied this impulse. This strength of the impulse is a product of the force and time of the impulse action. It is either a big force for a short period of time or a smaller force for a longer period of time. An increase in either force or time will result in a larger impulse being applied to the jump.
The foot action must be a heel to toe rocking action on the take-off foot plant. For the high jump and the pole vault, this action is longer in time (slower) and more pronounced. In the long and triple, it is shorter and less pronounced.
THE PENULTIMATE STEP:
FOLLOWING ARE LINKS TO MY NOTES FROM THE USATF COACHING EDUCATION LEVEL II JUMPS SCHOOL:
9.69? 9.58? 9.63? Those three numbers can mean only one thing? Usain Bolt and the greatest 3 races we have seen in this lifetime. No argument there, though some may argue the 9.79 back in 1988 was THE greatest. Another post, another time for that discussion. Onto the research paper? A Kinematics Analysis of the [...]
If you are preparing for high school cross country NOW in June, then this product may be of interest to you. If you are just sending kids off to the summer to simply do mileage, and tracking that the total mileage, I can tell you this video series will benefit you and your team. Scott [...]
There is an interesting presentation on Repeated Sprint Training in Normobaric Hypoxia by Harvey Galvin (UK) at the Altitude Training and Team Sports Conference in Aspetar, Doha (Qatar) in March 2013. We know High intensity training in hypoxia can augments peripheral adaptation as well as improves endurance performance. But what about sprinting? Speed? Speed Endurance? [...]
I have a reader who has trained for the 400m and has seasonal PRs of 12.0 and 24.0 for the 100/200m, but recently ran the 400m in 53.8 with 200/300 splits of 25.4 and 38.6 (i.e. last 100m in 15.2) (NOTE: electronic times rounded up for simplicity in mathematical equations) At this point of the [...]
This new series is guest blogged by Doug Logan. Doug Logan was the CEO for USATF from 2008 until September 2010. He was also the CEO, President and Commissioner for Major League Soccer from 1995 to 1999. To read more about his background and involvement in Track, Soccer, Rugby and the Music industry, read my [...]