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GENERAL JUMPS TRAINING LONG JUMP / TRIPLE JUMP / HIGH JUMP

GENERAL JUMPS TRAINING LONG JUMP / TRIPLE JUMP / HIGH JUMP. BRIAN O. BROWN Drake University. COACHING CONSIDERATIONS. COMPETENCE = CONFIDENCE = SUCCESS “Teach Don’t Train” – Explain Why. “Less is More” – Keep it Simple. “Build Trust” – What’s important to your athlete?

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GENERAL JUMPS TRAINING LONG JUMP / TRIPLE JUMP / HIGH JUMP

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  1. GENERAL JUMPS TRAININGLONG JUMP / TRIPLE JUMP / HIGH JUMP BRIAN O. BROWNDrake University

  2. COACHING CONSIDERATIONS COMPETENCE = CONFIDENCE = SUCCESS • “Teach Don’t Train” – Explain Why. • “Less is More” – Keep it Simple. • “Build Trust” – What’s important to your athlete? • “Put in the Work”- Appropriate Training • “Super-compensation” – REST is key. The Goal: “I am ready, it’s in there and TODAY, its coming out.

  3. TRAINING CONSIDERATIONS • TEMPO RUNS • SEGMENT RUNS • HILL RUNS • STADIUM RUNS • BODY CIRCUITS • SHORT APPROACH JUMPS • INCLINE BOARD JUMPS (LJ, HJ) • BOUNDS FOR DISTANCE

  4. KEYS TO THE JUMPS • FLEXIBILITY • Dynamic Stretching; Breathing Technique; Assisted Stretches • DYNAMIC ABILITY • Box Jumps; Hurdle Hops, Single Leg Bounds, Depth Jumps • STABILITY • Walk Stadiums, Walking Over Hurdles; Core Exercises • VELOCITY • Running Efficiency; Speed Dynamics; Max Controlled Speed

  5. HIGH JUMP CONSIDERATIONS • APPROACH • First Step (Consistent) • Drive Phase (Relaxed yet dynamic) • The Curve (4th step of 10 step approach) • Tempo (Build up) • TAKE OFF • Lowering of Hips (Load) • Penultimate Step (Run through it) • Takeoff foot (Inside Center of Gravity-naval) • Stay Away from the Bar • FLIGHT • Don’t Loose the Bar (Take it up first) • Hips, Head and Heels (The Arch) • Forces, Angles, Momentum (Shoulder Position)

  6. Long Jump Considerations • APPROACH • First Step (Consistent) • Drive Phase (Relaxed yet dynamic) • Maintenance Phase (Speed Maintenance) • Steering Phase (Max Controlled Speed) • TAKE OFF • Lowering of Hips (Load) • Penultimate Step (Run through it) • Takeoff foot (Run off of the board - skateboard) • Leave your take off leg behind – (block takeoff knee) • FLIGHT/LANDING • Raise Center of Gravity • Elongate thighs (hang) • Swinging Gate – Heels in the Sand

  7. TRIPLE JUMP CONSIDERATIONS • APPROACH • First Step (Consistent) • Drive Phase (Relaxed yet dynamic) • Maintenance Phase (Speed Maintenance) • Steering Phase (Max Controlled Speed) • HOP/STEP • Penultimate Step (Run through it) • Takeoff foot (Run off of the board – DON’T JUMP) • Leave your take off leg behind – (Low to High) • JUMP/LANDING • Raise Center of Gravity • Elongate thighs (hang) • Swinging Gate – Heels in the Sand

  8. ATHLETE CONSIDERATIONS • KNOW HOW TO PRACTICE • Switch Gears, Focus, Adrenaline, • KNOW HOW TO COMPETE • Visualization, Concentration, Composure • KNOW HOW TO FAIL • Rehearse, Remember, Release

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