coaching the development athlete for jumps
DESCRIPTION
Emily Parker PresentationTRANSCRIPT
Coaching the Development Athlete
for Jumps Emily Parker
UKA Apprentice Coach – Horizontal Jumps
Presentation prepared by: Emily Parker
Presentation to: Athletics Northern Ireland
Date: 23/9/11
What is a ‘Development Athlete’?
The overriding philosophy behind developmental
coaching is to organise training to maximise an
athlete‟s chances of senior success.
Realistic Development
Presentation prepared by: Emily Parker. Date: 23/9/11
Qualities required for Jumping
LJ TJ HJ PV
Speed Acceleration
Max velocity
Acceleration
Max velocity
Upright running
mechanics
Acceleration
Max velocity
Strength Power, max
strength
Eccentric
loading
Power:weight Power
Skill
Take off
Flight mechanics
Coordination
Take off
Flight
mechanics
Running on
curve
Take off
Bar clearance
Running/Pole
plant
Spatial
awareness
Suppleness Hip Hip, ankle Back Shoulder, hip
Stamina Recovery from short burst exercise
Recovery from training
Presentation prepared by: Emily Parker. Date: 23/9/11
Future training requirements
- Weight training
- Plyometrics
- Possibility of event switch
Presentation prepared by: Emily Parker. Date: 23/9/11
Considerations for a Development Athlete...
• Age/stage
• Other sports
• Demands of school & exams
• Parental involvement/priorities
Presentation prepared by: Emily Parker. Date: 23/9/11
...Considerations for a Development Athlete
• Club training nights/athletes attendance
• Responsibility of „Development Coach‟ to be able to coach across an
event field/a number of disciplines
• Long term v short term performance gains
Ideal: individualised program specific to the athlete
Realism: group of athletes, time and commitment restraints
Presentation prepared by: Emily Parker. Date: 23/9/11
Presentation prepared by: Emily Parker. Date: 23/9/11
Structuring the training year
• Winter
- Build strength, speed, elasticity
- Develop running technique
- Teach basic posture and foot placement for take
offs/landings
• Summer
- Specific jump technical work
- Refinement of speed
- Continuation of developing some “fitness” elements
Presentation prepared by: Emily Parker. Date: 23/9/11
Structuring the training session
1. Warm up
2. Drills
3. Technique
4. Speed
5. Conditioning
a) S&C
b) Aerobic
6. Mobility
Presentation prepared by: Emily Parker. Date: 23/9/11
Example Session
Female U17 Long Jumper. Trains 2/3 times per week.
Duration 90mins
• 2 laps Jog and Skip
• Activation and Mobilisation exercises from sheet
• Running & Coordination Drills – 4/5 drills over 15-30m mixing in
running strides between drills or drill directly into stride
• Plyometrics – 5 stride take off drills over low hurdles, 4-6
• Accelerations over 15-25m, 5-6
• Weightlifting Skills – bar drills learning basic of squats and Olympic
lifts
• Core Circuit – general strength exercises for trunk
• Hurdle Walkover exercises 4/5 exercises over 6/8 hurdles
Presentation prepared by: Emily Parker. Date: 23/9/11
Exercises that Teach Plyometric Technique
Low amplitude plyometrics: John Herbert video
Exercises for:
Control
Horizontal take off
Vertical take off
Presentation prepared by: Emily Parker. Date: 23/9/11
Exercises that Introduce Lifting Technique
Introduce triple extension exercises:
• Squats
• Lunges
• Medball overhead throw backwards
• Chimney throws
Incorporated into warm up, drills, conditioning, mobility
Presentation prepared by: Emily Parker. Date: 23/9/11
For further information please contact:
Ryan Murphy, Marketing and Sponsorship Manager, T: 0121 713 8400, E: [email protected]
UK Athletics, Athletics House, Central Boulevard, Blythe Valley Park, Solihull, West Midlands, B90 8AJ
Questions?