The Jumps By Mark Napier IMG Academy

There are three factors that apply to all jumping events which will determine how high or how far an athlete can jump. 1) Speed of take-off 2) Angle of take-off 3) Height of center of gravity at take-off

These factors are results which are achieved through: 1) The approach 2) The transition from the approach to the plant of the take-off foot. 3) The take-off 4) The flight 5) The landing

I. The Approach

Objective: To accelerate to a maximum controlled horizontal velocity with an accurate stride pattern.

The starting position should align the body for effective force application in the desired direction. The center of gravity is shifted forward, force is applied downward and backward to overcome inertia, and the body is set in motion.

The Beginning of the Approach:

The acceleration pattern begins with the first stride of the approach. Through empirical evidence, the most time is spent on the ground during the first stride, due to the ground with each succeeding stride. Similarly, inclination of the body is greatest during the first stride and decreases with each succeeding stride until an upright running position is achieved, about fourth to sixth stride, depending on approach length. Consequently, the length of the first stride is the shortest and each stride thereafter gradually lengthens until the last few strides.

To increase velocity, the stride length and frequency become greater. These two factors are so interdependent that best results are obtained only when they are in correct proportions. The length of the approach is dictated by several factors: 1) Running mechanics 2) Ability to accelerate efficiently 3) Strength 4) Critical speed 5) Angle of take-off needed to most efficiently complete the jump 6) Transition from the approach to the plant of the take-off foot

Objective: To combine horizontal velocity developed in the approach and vertical velocity acquired at take-off to create the optimal angle of take-off and angular momentum to best effect the completion of the task. The long jump requires a greater horizontal speed and lesser vertical speed than the high jump. More vertical speed is needed in the long jump than in the triple jump, since the latter requires conservation of horizontal velocity throughout the hop, step and jump phases. The greater the angle of take-off, the higher the parabolic path.

Triple Jump Technique

Triple Jump – “The single most physically demanding event in track and field”

Key elements to finding a triple jumper: 1) Heart and love for the event is #1 2) Relative speed – conversion at take-off 3) Body awareness – agile, coordinated 4) Strength – relative to body type and size 5) Vertical jump ability 80% of young triple jumpers have a phase sequence detriment. (35% / 30% / 35% - Phases) *Increase these measures and you have the base of a triple jumper*

Six Stages of the triple jump: 1) Speed Conversion – at takeoff 2) Phase Length – 35 – 30 – 35 3) Phase Activation – Quickness of foot contact 4) Balance through phases 5) Approach 6) Landing

Sprint Mechanics for the Triple Jump

Speed – Sprint speed in the triple jump is only relative to the speed the athlete can handle. - Speed is the single most determining factor between world class and collegiate triple jumpers. - All great triple jumpers are exceptionally fast and very efficient on the runway.

Triple Jumpers must learn to be efficient and controlled down the runway. - Lift mechanics - Muscle cell recruitment - Rhythm in the approach - Stride conversion in the last 3-5 steps is very crucial

Ground Force Reaction Stride length X stride frequency = speed - Increase stride length – ply metrics, bounding, body angle at push off, and resistance training. - Stride Frequency – neuromuscular stimulation drills, reverse sticks, flip hurdles, quick hurdle runs, etc. - Hip Flexor Strength – high knee drills to produce a larger area to produce a force.

Box Drills: Most critical element in developing young triple jumpers. - Standing – requires explosive power A. Initial explosion B. High parallel knee recovery C. Active contact

- One Step - Two Step Each segment is progression of speed conversion.. - Three Step Make sure athletes are aggressive on attack..

** Lengthen boxes with each drill progression** - Harness rubber band pulls – pull through phases – emphasize ground contact. - Short active “B” Skip contacts. - Short active quick step bounds. - Short active length bounds.

Approach Rhythm: 1.) Emphasize driving back phase of run. 4.) Emphasize steering at board five steps out. 2.) Emphasize staying down on approach. 5.) Emphasize pushing towards and through take off. 3.) Emphasize power in each stride contact THANK YOU & Best of Success

Contact : Mark Napier / [email protected] / C: 941-241-7671