SessionSession 1:1: HighHigh JumpJump TechniqueTechnique andand TechniqueTechnique TrainingTraining

MattMatt BurnsBurns

2/13/2009 2009 WISTCA Clinic 1 SessionSession OverviewOverview

•• OverviewOverview ofof HandoutHandout MaterialsMaterials •• TopicsTopics CoveredCovered inin thisthis SessionSession –– PhysicsPhysics BehindBehind thethe HighHigh JumpJump –– Approach,Approach, Takeoff,Takeoff, andand BarBar ClearanceClearance –– DecidingDeciding WhatWhat’’ss ImportantImportant inin aa JumpJump (to(to changechange oror notnot toto change)change) –– Training/PracticeTraining/Practice

2/13/2009 2009 WISTCA Clinic 2 PositionsPositions InIn thethe JumpJump

•• StartStart PositionPosition –– TakeoffTakeoff •• GoalGoal PositionPosition –– LayoutLayout •• FinishFinish PositionPosition -- LandingLanding

2/13/2009 2009 WISTCA Clinic 3 HighHigh JumpJump PhysicsPhysics

RotationRotation fromfrom takeofftakeoff toto landinglanding –– TwistTwist –– SomersaultSomersault • Lateral • Forward •• PhysicsPhysics 101101 –– NoNo rotationsrotations createdcreated afterafter takeoff!takeoff!

2/13/2009 2009 WISTCA Clinic 4 ApproachApproach •• Goal:Goal: PlacePlace thethe jumperjumper inin thethe samesame spotspot relativerelative toto thethe barbar withwith thethe samesame bodybody leansleans andand atat thethe samesame speedspeed onon everyevery repetition.repetition.

2/13/2009 2009 WISTCA Clinic 5 ApproachApproach (Cont.)(Cont.) •• EstablishingEstablishing aa startingstarting markmark •• MeasurementsMeasurements (examples(examples areare forfor aa male)male) –– 1212 feetfeet oror 1616 feetfeet out?out? (determined(determined byby jumperjumper speed)speed) –– 5050 feetfeet oror 7070 feetfeet back?back? (determined(determined byby jumperjumper height)height) •• NumberNumber ofof stridesstrides –– 88 oror 1010 withwith 22 ““momentummomentum--generatinggenerating”” stepssteps •• PreservationPreservation ofof thethe markmark –– WriteWrite itit Down!Down!

2/13/2009 2009 WISTCA Clinic 6 TakeoffTakeoff •• Vertically*Vertically* •• TakeoffTakeoff legleg experiencesexperiences veryvery littlelittle flexionflexion •• LeadLead legleg drivendriven parallelparallel toto oror slightlyslightly awayaway fromfrom thethe barbar •• ArmsArms drivendriven parallelparallel toto oror slightlyslightly awayaway fromfrom thethe barbar

2/13/2009 2009 WISTCA Clinic 7 ApproachApproach SpeedSpeed atat TakeoffTakeoff •• RegardlessRegardless ofof whetherwhether aa jumperjumper isis aa ““speedspeed”” oror ““powerpower”” flopper,flopper, aa fasterfaster jumperjumper isis aa higherhigher jumperjumper…… upup toto aa failurefailure point.point. FindFind thethe failurefailure point!point!

2/13/2009 2009 WISTCA Clinic 8 FlightFlight PhasePhase && BarBar ClearanceClearance

•• ““LetLet itit happen.happen.”” VeryVery littlelittle cancan bebe donedone atat thisthis stagestage toto savesave aa badbad approachapproach oror takeofftakeoff •• AvoidAvoid queuesqueues duringduring flightflight toto correctcorrect approachapproach problemsproblems –– Example:Example: ““ThrowThrow youryour headhead backback”” toto correctcorrect underunder--rotationrotation issues.issues.

2/13/2009 2009 WISTCA Clinic 9 FlightFlight PhasePhase && BarBar ClearanceClearance •• GoalsGoals –– KeepKeep everythingeverything (arms,(arms, legs,legs, hands,hands, head)head) outout ofof thethe wayway ofof thethe barbar –– KeepKeep everythingeverything closeclose toto thethe axisaxis ofof rotation.rotation.

2/13/2009 2009 WISTCA Clinic 10 DecidingDeciding WhatWhat’’ss ImportantImportant -- ExtremelyExtremely ImportantImportant •• ConsistentConsistent approachapproach velocityvelocity andand cadencecadence •• MaximizedMaximized approachapproach velocityvelocity •• ProperProper andand consistentconsistent takeofftakeoff locationlocation •• ConsistentConsistent takeofftakeoff bodybody--positionposition (leans)(leans) •• ProperProper landinglanding positionposition (indicates(indicates correctcorrect rotations)rotations) –– KneeKnee drivedrive directiondirection

2/13/2009 2009 WISTCA Clinic 11 DecidingDeciding WhatWhat’’ss ImportantImportant -- SecondarySecondary ImportanceImportance •• HeadHead positionposition duringduring brittanica.com layoutlayout – High bars can be cleared with your head up

Dick Fosbury

dwightstones.com - 1983

2/13/2009 2009 WISTCA Clinic 12 DecidingDeciding WhatWhat’’ss ImportantImportant -- SecondarySecondary ImportanceImportance •• ArmArm PositionPosition duringduring layoutlayout There is considerable variance among the best jumpers in the world. Important thing is to keep the arms away from the bar. Kostadinova

Stefan

Sotomayor 1989 2000 MH 2004 2/13/2009 2009 WISTCA Clinic 13 DecidingDeciding WhatWhat’’ss ImportantImportant -- SecondarySecondary ImportanceImportance •• LeadLead kneeknee actionaction duringduring ascentascent –– straightstraight vs.vs. bent.bent. (straight(straight legslegs slowslow rotation)rotation)

Blanka Vlasic – 6’ 8 ¾” 2007 – WR 7’ 11 ½” on 9/8/1988 2/13/2009 2009 WISTCA Clinic 14 DecidingDeciding WhatWhat’’ss ImportantImportant -- NotNot ImportantImportant •• ArmArm drivedrive techniquetechnique –– AthletesAthletes havehave succeededsucceeded withwith allall threethree commoncommon varieties.varieties. –– DoubleDouble ArmArm –– SingleSingle ArmArm –– CyclicCyclic •• ItIt isis importantimportant toto havehave somesome consistentconsistent armarm drivedrive technique,technique, butbut II havehave seenseen nothingnothing provingproving oneone isis betterbetter thanthan anyany other.other.

2/13/2009 2009 WISTCA Clinic 15 ApproachApproach TrainingTraining •• TheThe executionexecution ofof aa consistent,consistent, correctcorrect approachapproach isis thethe singlesingle mostmost importantimportant tasktask inin thethe event.event. –– InIn competition,competition, anan approachapproach thatthat endsends withwith aa ““gogo aroundaround”” isis unacceptable.unacceptable. •• ApproachApproach workwork mustmust bebe thethe startstart ofof everyevery HJHJ practicepractice –– AA practicepractice approachapproach isis aa fullfull approachapproach butbut insteadinstead ofof attemptingattempting aa jump,jump, thethe athleteathlete runsruns underunder thethe barbar placedplaced atat aa highhigh (goal?)(goal?) height.height.

2/13/2009 2009 WISTCA Clinic 16 ApproachApproach TrainingTraining (Cont.)(Cont.) •• ApproachApproach workwork isis notnot aa warmwarm--upup forfor thethe jumpjump workout.workout. ItIt shouldshould bebe watchedwatched andand analyzedanalyzed byby thethe coachcoach asas muchmuch asas anyany jumpingjumping is.is. LookLook for:for: –– GoodGood runningrunning techniquetechnique –– RunningRunning alongalong thethe curvecurve –– nono cuttingcutting –– AcceleratingAccelerating intointo thethe takeofftakeoff footfoot--plantplant –– ConsistencyConsistency inin takeofftakeoff footfoot positionposition andand coachingcoaching markmark

2/13/2009 2009 WISTCA Clinic 17 ApproachApproach TrainingTraining (Cont.)(Cont.) •• CommonCommon mistakesmistakes duringduring approachapproach workwork –– NotNot attackingattacking thethe curvecurve (lazy,(lazy, slow)slow) –– NotNot preparingpreparing properlyproperly (should(should bebe thethe samesame asas ifif thethe athleteathlete waswas jumping)jumping) –– PoppingPopping upup andand landinglanding inin frontfront ofof thethe barbar

2/13/2009 2009 WISTCA Clinic 18 ““CoachingCoaching”” MarksMarks inin PracticePractice •• AtAt thethe startingstarting point,point, 88 oror 1010 stepssteps fromfrom taketake--off.off. Ideally,Ideally, thethe athleteathlete willwill taketake aa couplecouple leadlead--inin stepssteps toto thisthis mark.mark. •• 44 stepssteps fromfrom thethe taketake--offoff –– interiminterim checkpointcheckpoint forfor thethe athlete/coach.athlete/coach. NOTNOT aa ““cutcut”” point.point. •• TakeoffTakeoff –– 33--footfoot stripstrip parallelparallel toto barbar (practice(practice only)only) •• TryTry toto avoidavoid overuseoveruse ofof anyany visualvisual queuequeue thatthat cancan’’tt bebe usedused inin aa meet.meet.

2/13/2009 2009 WISTCA Clinic 19 TechniqueTechnique PracticePractice •• KnowKnow thethe goalgoal ofof thethe practicepractice andand dodo thethe appropriateappropriate drillsdrills –– ApproachApproach deficiency?deficiency? ThenThen justjust dodo approachesapproaches w/ow/o jumpjump oror w/w/ scissorscissor jump.jump. –– TakeoffTakeoff positionposition problems?problems? DoDo shortshort approachapproach jumps.jumps. –– Arm/HeadArm/Head positionspositions oror barbar clearanceclearance issues?issues? DoDo standingstanding backback--oversovers and/orand/or shortshort approach.approach.

2/13/2009 2009 WISTCA Clinic 20 TechniqueTechnique PracticePractice (Cont.)(Cont.) •• BackBack--OversOvers –– FlightFlight positionposition practicepractice (head,(head, arms)arms) –– OverOver--exaggerateexaggerate rotationrotation -- athleteathlete shouldshould rollroll overover theirtheir shouldersshoulders inin thethe pitpit andand endend onon theirtheir knees,knees, facingfacing thethe bar.bar. –– NegativesNegatives –– makemake suresure thethe athleteathlete doesdoes notnot carrycarry thesethese overover intointo thethe event:event: • Artificially produced rotations • Jump into pit

2/13/2009 2009 WISTCA Clinic 21 TechniqueTechnique PracticePractice (Cont.)(Cont.) •• ShortShort approachapproach jumpsjumps –– Takeoff,Takeoff, flight,flight, andand layoutlayout practicepractice –– BenefitsBenefits overover fullfull approachapproach • Delays fatigue onset • Reduces over-use injuries • Reduces approach-introduced issues, so focus can be on takeoff/flight. –– ShortShort approachapproach optionsoptions • “Minnesota” 4-step (running into a 4-step) • True 4-step • 6-step varieties of above

2/13/2009 2009 WISTCA Clinic 22 TechniqueTechnique PracticePractice (Cont.)(Cont.) •• FullFull ApproachApproach JumpsJumps –– TransitionTransition whatwhat waswas learnedlearned withwith thethe shortshort approachapproach toto aa fullfull speedspeed jumpjump –– CompetitionCompetition preparationpreparation –– ApproachApproach refinementrefinement –– BuildBuild confidenceconfidence inin actualactual eventevent

2/13/2009 2009 WISTCA Clinic 23 TechniqueTechnique PracticePractice (Cont.)(Cont.) •• CommonCommon RotationalRotational ProblemsProblems –– HipHip closestclosest toto thethe barbar atat takeofftakeoff isis lowerlower thanthan thethe otherother whilewhile clearingclearing barbar • Insufficient twist - Lead knee at takeoff should be directed a few degrees more away from the bar. –– ““SittingSitting”” overover thethe barbar • Insufficient somersault - Ensure no cutting on the approach. Ensure J radius is not too large. Ensure approach speed is maximized. Last resort is mega-doses of back-overs with the final roll to knees.

2/13/2009 2009 WISTCA Clinic 24 HJHJ PracticePractice –– CommonCommon MistakesMistakes

•• RepetitionRepetition ofof jumpsjumps simplysimply forfor thethe sakesake ofof repetition.repetition. EveryEvery jumpjump hashas aa purpose.purpose. •• JumpingJumping tootoo manymany days/week.days/week. MaxMax shouldshould bebe 33 days,days, includingincluding thethe meet.meet. •• AvoidAvoid thethe desiredesire toto dodo aa widewide varietyvariety ofof drills.drills. HighHigh jumpjump isis aa ““singlesingle skillskill”” event.event. TheThe drillsdrills consistconsist ofof practicingpracticing subsetssubsets ofof thatthat skill;skill; Approach,Approach, takeoff,takeoff, andand layout.layout.

2/13/2009 2009 WISTCA Clinic 25 ParalysisParalysis ofof AnalysisAnalysis •• ThisThis isis thethe effecteffect onon thethe performanceperformance whenwhen thethe athleteathlete isis givengiven tootoo manymany queuesqueues –– completecomplete failurefailure •• 22 QueuesQueues isis usuallyusually 11 tootoo many.many. •• FocusFocus onon oneone thingthing perper jumperjumper perper practice!practice!

2/13/2009 2009 WISTCA Clinic 26 VideoVideo AnalysisAnalysis •• ImportantImportant thatthat athletesathletes SEESEE themselvesthemselves jump.jump. – I have explained something to an athlete for weeks without success, only to have them say “Oh, now I see what your talking about” after showing them a 10 second video of themselves just once.

2/13/2009 2009 WISTCA Clinic 27 WhereWhere toto GetGet MoreMore InformationInformation –– HJHJ TechniqueTechnique • Jacoby, Ed and Bob Fraley. Complete Book of Jumps. Human Kinetics, 1995. – Good Overview/Starter • Dapena, Jesus. “The Rotation Over the Bar in the Fosbury-Flop .” Track Coach, Vol. 132, 1995. 4201-4209. – Available free at http://www.coachr.org/rotation.htm • Dapena, Jesus. “Biomechanical Studies in the High Jump and the Implications to Coaching.” Track & Field Quarterly Review, Vol. 92, No. 4, Winter 1992. – Available free online. Google the article title (path too lengthy). • Martin, David E. The High Jump Book. Tafnews Press, 1982. – Excellent book for an advanced athlete

2/13/2009 2009 WISTCA Clinic 28 SaturdaySaturday DemoDemo NotesNotes HighHigh JumpJump PracticePractice –– DayDay 11

1) Full approach work. It gives them an idea of what the goal is and what the final jump will look like w/o the difficulty of actually jumping. 2) Full approach scissor jumps 3) Standing back-overs. Finishes the jump w/o the variability of the approach. 4) “Minnesota” 4-Step jumps (running into a 4-step mark) 5) Full approach jumps (this is usually for the athlete’s psychology only. Nothing can be gained from doing full approach jumps on day 1 of practice)

2/13/2009 2009 WISTCA Clinic 29 SaturdaySaturday DemoDemo NotesNotes HighHigh JumpJump PracticePractice –– DayDay 2+2+

1. 10x full approaches – ALL HJ practices start with 10 good quality full approaches at a high bar with a light pop-up off the takeoff foot with the jumper going under the bar into the pit. 2. 5x back-overs – A back-over is only successful if the jumper lands on their upperupper back/shouldersback/shoulders andand backward rolls over to knees in the pit. This forces them to emphasize the rotation. 3. 4 step jumps or full approach – 4-step if working on takeoff or body positions in the air. The latter if working on approach speed or curve run or looking to gain confidence.

2/13/2009 2009 WISTCA Clinic 30