Most horizontal jumps coaches will tell you that the approach run is of vital importance. The ability to run to a 20cm take-off board is a high level, serial, complex skill and should be treated as such. One coach even states that the approach run is 90% of the whole skill. Get this component wrong and jump distance will be compromised.
There are countless articles out there that support the above comments.
So the development of maximal speed is crucial and all horizontal jumpers should train like sprinters. Once this maximal speed has been developed only then can that search for that optimal runway speed commence.
All my groups throughout the years have been coached to run fast. They are encouraged to run indoors over 60mts and outdoors over 100mts.
They all have to develop maximal speed. Once this has been attained only then can this maximal speed be placed on the runway and the optimal speed required to enable an efficent take-off be found.
SIMPLE TESTING FOR SPEED ENHANCEMENT
The majority of jumps coaches do not possess speed or timing gates. There are times during the preparation period where there is a need to monitor speed development. The film clip demonstrates one way of timing horizontal jumpers. The one seen is a 40mt speed test from a standing start. The jumper effects a 'self-start'. The timer starts the stop watch on the first foot to make contact with the runway and stops the clock on the touchdown of the first foot past the line at 40mts. Yes- there might be some timer error but over time you can see and monitor speed development quite effectively. It's not ideal, but it's something I've used for over 30 years and am now really good at timing horizontal jumpers over distances ranging from 30-50mts. The jumper seen here below did a series of 4 runs and recorded her fastest time of 5.15 seconds on her second run. There is a certain skill element attached to this simple test and I expect her to dip under 5 seconds in a few weeks.
Below is the second speed test that I utilize to monitor maximal speed. With no high tech equipment available I use this simple test. I have marked out a 20mt channel along the runway and placed hurdles at the side of the runway at the start and finish. A line is drawn on the runway to highlight the start and finish lines. The jumper has been given a 15mt roll-on which must be used to attain high speed levels as the jumper moves part the first set of hurdles. The timer again starts the stopwatch on the first foot contact after the line and stops the clock on the first foot contact past the second line at 20mts. The jumper seen demonstrating posted her fastest time of 2.40secs on her 6th and last repetition.
I spend a lot of my coaching time searching for this 'optimal speed' so that the body can transfer the horizontal speed attained on the runway into a vertical impulse.
We are searching for the 'air time' required to effect correct in-flight body actions to prepare for a good landing phase.
My book highlights specific training programmes that help develop maximal speed and optimal speed.
This is a great 5 minute presentation from the DVD, Maximum Velocity Sprint Mechanics, presented by Mike Young. This and other great DVDs can be purchased from:
www. HPCsport.com
WELL WORTH A LOOK
Thanks a lot to Mike Young
Maximal Speed can be easily quantified. It is the ability to move from point A to point B at maximal speed. This maximal speed over varying distances [20 - 60 metres] can be measured very easily in a training situation [see film clips above for simple tests]
Its not 'hi-tech' but does allow maximal speed to be monitored on a regualr basis throughout the training period.
Research has indicated that it is very difficult to take-off at maximal speed. There has to be a slight loss of speed when preparing to initiate a vertical impulse from the board. The aim is to LIMIT this loss of speed.
So both coach and jumper are searching for that OPTIMAL speed which allows for all the speed aquired on the runway to be used effectively.
My book highlights how this might be done. I equate this search for this optimal speed as the "Search for The Holy Grail"
RUNWAY COACHING TIP 1
The approach run is a skill and must be treated as such. I have got into a habit of always starting my sessions with 4-6 approach runs regardless of the time of year.
For the younger jumper it emphasizes how important this part of long jumping is. Even during a warm up I ask them them to do their strides on the runway and always towards the sandpit. They get so used to running along this narrow channel and running through the board and on up the sand pit.
Not an earth shattering drill but something I always use. It is also an orientation skill, a spatial awareness skill and a 'steering' exercise.
NEW:
In several recent articles I have been talking about development of RUNWAY RHYTHM. Many coaches have their youngsters run their full approach run 'many, many' times.
This exercise could become a sterile exercise. I have been using hurdle drills to help establish the rhythm on the runway. It helps the youngster adjust to the speed of the approach run and educates them when faced with inclement environmental conditions to adapt and be able to correct any negative postural body postions as they run towards the board.
Take a look at the following YouTube clip I took of one of my jumpers using a hurdle drill as she runs quickly towards the board.
You will observe two runs to the board. The hurdle spacings are approximately 8mts but can be placed at any distances you decide upon. You might even have a mix of distances. I have found a lot of positive transfer from this drill to the actual jumping in a competive situation.
After the hurdle runs you will see the young jumper doing some leg chute drills. This is a movement pattern that should be introduced into the technical training programme at an early stage of runway development.
I found this You Tube Video recently and thought you might want to look at it. Lauren Fleshman demonstrates 6 sprinting drills you might like to include in your warm up
Below is a link to an excellent Manual on 'Speed Attainment'
'Develop Killer Speed - A Training Manual For Increasing Your Running Speed'
If you are interested in learning more just click on the link below
NEW: The following photographs were sent to me by Randy Huntington who is the National Athletics Coach in South Korea.
He is the former coach to Mike Powell the World Record Holder for Long Jump [8.95m]
This is how he sets up his runway to develop runway and approach run awareness
Nigel,
"Here is a picture (athletes view) of how I use hurdles to set up the zones for the approach run. Each hurdle gets higher to represent the change in the intensity of the run and they are each set at significant changes in strategies or techniques on the runway. The hurdles then represent gates of change or doorways to a different element of the approach. We then choreograph the approach!
The orange cone in this case is for an athlete that does a moving start".
