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LA84 Coaching Education Advanced Clinic Biomechanical Conversions for the Horizontal Jumps

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This 'Summation of Forces' provides the most efficient jumping effect ... If you could imagine a pogo stick with wheels, you understand the hinged-moment ... – PowerPoint PPT presentation

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Title: LA84 Coaching Education Advanced Clinic Biomechanical Conversions for the Horizontal Jumps


1
LA84 Coaching Education Advanced
ClinicBiomechanical Conversions for the
Horizontal Jumps
  • Practical Applications
  • Cameron T. Gary
  • USATF Level 2 - Jumps

2
Basics of Jumping
  • How do we jump?
  • Fast, coordination of the hips, knees and ankles
    until foot release
  • Triple-Extension
  • The most basic of movements
  • Not particularly athletic, per se
  • This Summation of Forces provides the most
    efficient jumping effect
  • We need all three movements for a jump
  • Try jumping without extending any one of the
    three segments

3
Concentric Jumping
  • At the most basic level
  • Pushing only - purely concentric movement
  • Concentric movements
  • Used when moving from a stationary position
  • Sprint starts
  • Beginning of an approach run
  • This is more of a strength-oriented movement
  • This is the area we are training with
  • Conventional weight lifting
  • squats, power cleans, snatches, dead lifts, etc.
  • Jumping up onto a surface
  • Running up stairs
  • This is the foundation of basic jumping
  • But not running AND jumping there IS a
    difference!

4
Basic Applied Skills
  • The flat foot is the most basic skill a jumper
    must learn
  • It is the same with the Long Jump or Triple Jump
  • Emphasize the middle of the foot instep hitting
    the ground - not the heel first
  • No pawing actions - because that emphasizes
    the ball of the foot
  • Squish a bug
  • Break a board
  • Push a skateboard
  • You have to get down to get up!
  • Penultimate/Pre-Recruitment Powell WR

5
Counter-Movement Jumping
  • Quick drop of weight increases amount of force
    applied to the ground
  • Increase the weight without increasing the mass
  • The beginnings of the SSC
  • The arms are used to assist in developing force
    into the ground
  • Applied downward then upward
  • Hinged segmental movement
  • The more force you apply into the ground, the
    more return you can impart through the body
  • More athletic commonly used in various team
    sports, etc.
  • Eccentric and isometric
  • You are strongest eccentrically
  • Bench Press analogy

6
Plyometric Effect
  • Stretch-Shortening Cycle
  • RAPID Eccentric, Isometric and Concentric
    Contractions
  • Absorption (ballistic) - Eccentric Muscular
    Reaction the dropping downward
  • Isometric (stabilizing) The base from where
    you start the explosion
  • Explosion (reactive) - Concentric Muscular
    Contraction the exploding upward
  • The FASTER the better
  • focus on dynamic power (strength vs. time)
  • We must maximize impulse
  • Change in direction (of momentum)
  • Teach your athlete to LAND (absorb impact)
  • Then learn to rebound think of delivering a
    blow
  • Imagine a bouncing rubber ball the harder the
    ball, the higher the bounce
  • This applies to both the sprinting and jumping
    movements/training
  • Knee angles are shallower, ground contact is
    faster
  • Force applied into the ground is higher
  • This is the reactionary speed part of sprinting
  • Running jumps are nothing more than a change in
    direction as is sprinting!
  • This is the explosive part of athletic jumping
  • This is the directional change movement (ex.
    cutting in football)

7
Loading the plyometric spring
  • Foot strikes are active negative foot speed
  • Foot strikes are full-foot (relatively flat but
    not dead foot)
  • Vertical Box jumping is lightly on the ball of
    the foot
  • Horizontal jumping will be a full-foot movement
  • Never foot strike toe-down
  • Kick the B-Skip to the curb!
  • Striking toe-down causes a double hit
  • Striking toe-down causes a foot jam, thus
    leading to injury
  • Striking toe-down encourages the athlete to reach
    too far forward of the COM
  • This is what you do when you want to stop
  • It overly emphasizes the use of the smaller
    muscles think Proximal-Distal
  • It introduces a premature hinged-moment, forcing
    one backwards
  • Dorsi-Flexion of the foot pre-loads the Achilles
    tendon
  • Thus preparing the calf muscle for a stronger
    response
  • Be careful of how you drill anything that is
    worth doing is worth doing right!
  • Make your drills reflect the event that you do
  • There is no point in practicing things that do
    not strengthen the athletic skill

8
Hinged-Moment Analogy
  • If you could imagine a pogo stick with wheels,
    you understand the hinged-moment
  • This is what propels a pole-vaulter over the
    bar
  • It is also what allows us to jump vertically
    while moving horizontally
  • And the reason for the penultimate/pre-recruitment
    transition
  • The foot contact checks horizontal velocity -
    imparting forward rotation

9
Jumping Application
  • Objective
  • Project ones Center of Mass (COM) as far as one
    can into the pit
  • However there is a constant battle vs. forward
    rotation
  • Optimal take-off angles why?
  • 18 22 degrees horizontal velocity is main
    contributor to distance (jump out, not up)
  • COM is not starting from the ground but above
    ground

10
Action-Reaction
  • Newtons Laws
  • Every action causes an equal and opposite
    reaction
  • Arms relative to Torso
  • Set the pace/tempo
  • Rear Arm Sweep Example
  • Horizontal
  • Vertical
  • Legs relative to whole body
  • Same affect as the arms, but bigger
  • Think of this when you consider your flight
    mechanics
  • Triple Jump Demo

11
Center of Mass
  • Mass is NOT weight
  • Mass is a function of matter
  • Gravity is a function of the magnetic pull of
    mass toward the earths core
  • Body Positions re COM
  • Standing
  • Bending
  • Front
  • Side
  • Arms play a role DONT forget them!
  • This is relevant to the flight
  • Especially the landing positions

12
Wall Test
13
Momentum (Mass x Velocity) VERY Important
  • As the athlete is overcoming inertia at the
    beginning of the approach run, the main focus
    there is strength/power
  • As the athlete is moving at top (controlled)
    speed at the end of the run, the main focus there
    is speed/reaction
  • It is only necessary for the horizontal jumper to
    maintain high running velocities for 10 15
    meters
  • Long interval running is not necessary (and may
    be counterproductive) for jumpers they simply
    dont use it!
  • However jumpers must run VERY fast!
  • Jumpers must practice converting horizontal to
    vertical QUICKLY
  • Skipping a stone on water TJ
  • Delivering a blow to the board - LJ
  • Adjust your training accordingly

14
Believe it or not
  • It is even possible to run even faster than
    sprinters for this period of time
  • Almost ALL of the jumping performance is
    determined at the take-off
  • The take-off will be determined by the last few
    strides of the approach run
  • In-Air movements are only for the purpose of
    obtaining an optimal landing position
  • Majority of training should focus on how to
    transfer the run into the jump
  • Be mindful of your body position relative to COM

15
Can jumpers really run faster than sprinters in
the approach? Edwards v. Conley
  • (1993 and 1995 World Championships)
    Biomechanical Teams Information Bulletins
  • Conley is the faster sprinter, but as one can see
    it is the speed over the last five meters that
    tells the tale

16
  • Summary Questions

17
Cameron T. GaryUSATF Level 2 - Jumps
  • www.ctgdevelopment.net
  • 619-895-4699
  • jumpmaster_at_ctgdevelopment.net
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