Ml
•S
10
;
/
•
Hidden page
Copyrighted material
JUMPS
Ed Jacoby, MS
Boise State University
Bob Fraley, BA
Fresno State University
Human Kinetics
Copyrighted material
Uhmj rf Coop*»&tafc.dw-liH*uWK-inUm l>*n
Connie* book of jump* i fid Jacob?, Bob ftilcy.
p. cm.
untludtj t*iHiQjrt(>hirtl f*f*i*tirti oridindt*.
]. Jumping. I. ftaley. Brfi. 1«7- . D. TWt
GViaTJJJ3 1995
7».«1-diJD 95-2205
ISBN: &S7J21.67J.9
Copyrigfei C I W by Ed Jkoo> *nd Boo Fnky
Ml ri j ha mtr*td. Ex«p f« List in i renew. Ok reprodiKBOfl w uuliuiiofl of itli wort Id wy torn ly by *n} dtafljftic r ia«BJfikal.
orahcriKUK. m>* tanwi or htraAer \au* m«l, inclwjjiiu wrograpfir, phntocopyinj, ind reswdipq. wdiitwp infccomiMi ncnge
Mid ittrievit ipitem, ix Enrhtiklai wdlhoul the wriHra pennmiai nFLhtpiMiliiher.
IhTeltipttoetitHL EojUw: Julia A-idLr^ui.AiiiHalH KdLkura: Jui-qiK'inc fll j1Jl> . Kuril Krcl. lwJM>Iu liinilh. L'nprrtlitur: B^ura
HirlO. P*^ifr+*ifr: <jl.ina Ji' ■!<■■". hfcittr! J- tr^lhn-. T>pt^rltP5: K-ilfL ti> ■uOn- -Mi-Fm%i aw-1 K^'> ZitiWO:' ?lui\< . TVaI
IVsiSBtr: Efc.it> Hoilher Cfl«r Ifedflprrr Jn± J>vii; FbriognipfafT {ww): Mm Rdlv . ]]luirtr.il»)p Ptwl To; Pri***TT United
Gruph,.-,
Humm KJikuh huoloi *re av*JLkM£ m ipeciit discount fur talk pun: hut. SprxHiJ hUeJuu « bocttxarpa can H» be cnucd 10
sp«LficMi(ni- P« dewitk «Pit»3 the Special Salei Mumper m FfcnnMi Einelicfr
!Wt4J in ihcT.niioLl.'iufcb flf Anuria ]0 V
HiumKIhUii
*'*h ulr , »wuf.FlnminKinrln^^iK'i
f/m^if luurj. ttumin ILmuci. PO 6*n Wrj.Cnuipiipi. It hlAll-YHb
t-rTH*V hinT»nk4*hLuu.Lxirfi
r. -lunula Human Kmeik:i. i^Jjriun:hire Ru*l. L'ml ign.ftlmNT, QN rHKV 2i-*
WW «i ■ 1 J0I nnfwjdi mily}
E-rPPPl' lKT^^.tfMLHiadl LLra
ty'L-pr tllimui ItllHIK?. I' :|1 b/Tadfiifd ff*4. ^""^"ik?
[<nhl.ra fcAT, r.TuLhiXir,fi:^T,
*4jkiji i.':s!.y«
r moil: nJc4hk<un^K.:wp<
jLtilrnuti H^d KlMUX J7 A Fhl AlVHK. L.7MT MflfhUTL Sc«Jl AlBtWil JflpJ
Itti KZTT LW
f mail: Lmu.-v htjmlrilia «iim
.V™ Zmluvd Elunuii Kjrrtim, LXlbwM Ot jprtli LhunbuimNZ Ltd
FAN Boi, .UNI Zlt.AJtinv. Nwni Start Cny. AurUiml
M.lflJ HJ iJjJ. |J||7
C-rcuil NairutrhlrH^* ,1 LiriTi
Copyrighted material
Contents
Fnruwnrd n
Photo Credits [&
Part I Common Features of the Jumping Events 1
Chapter 1 Mechanical Factors 5
Spued at Takeoff 3
He ifcTH or" Hips At Takeoff 6
Li ki-off Angle 7
[ialanoearid Rmaliofis B
Summary 10
Chapter 2 Approach! Bun 11
Acceleration Curve 12
Length of Runway 12
Posing Through the Run 13
StecrinR 14
Check Marts 14
Summary 16
Chapter 3 Strength and Power Development 17
Physiological Considerations 17
Phometric* Training N
Pbnninp TrominB llx'KTiirnB for Jumpers 25
'Hi« On*
'II
-IL
AF3H-7CL-RTRM
in
Part II Event-Specific Technique and Training 41
Chapter 4 Long Jump ^3
Approach 44
Transition From Kim-TJp to Jump A<4
TnLflftff si
Ainbonng Tw hniqut? 52
1 .3Tidmfi 5fi
Lon^ Jump Trfltflirifi Pro^mm 57
Chapter 5 Triple Jump 67
Speed Conversion fcH
. Ju-ible-Arm Versus SirtftLe-Arm Styles 69
Hirtv j ' : i,i >l ■ s , --I I r i "" >.• 1 1; "i ping 70
1 1 i|.iK li.:npTT , ALnins] > roST-am 7S
Chapter 6 High Jump 89
Transition Fthttti Run K> Tak*?uff St
High J ump Training Program 1 1)1
Chapter 7 Pale Vault 111
Safety 113
Apynv.rh 113
Pnk.P1.ml 13ft
Takeoff 1J1
Swing* 1Z4
I \U-:tsmn and Turn l2i
Training Principk-s fur tht: Pok- Va till 126
Pole V <m H Train infi, Progra m 1 30
Summary 140
BibLLLJjgrjphy HI
About th^ Authors L±Z
Copyrighted material
Foreword
In my development and career as a profes-
sional track and f iuld athlute, I've been forto-
nate lo meet many helpful people and learn
many useful things. After all, ] didn't win a
silver medal in Seoul and a bronze medal In
Barcelona all hv mvselfl
The world of (Tack and field is full of ideas on
technique and training, and I've tried to listen
to And rvdd About all of them. But to avoid
pitfalls-, J ' ve learned how to weed out the good
advice from the bad, Ajid I've learned that
certain coaches in our sport are very special In
that thev not unly know a lot about track and
field techniques and training, but they also
know ho*- to communicate that information to
MM:.
The Cvnjplcii' Ctmt^/u mp* is more than good
advice; it's a proven program for success writ-
ten by two coaches, £d Jacoby and bob IFraley,
who fall in that category of very special coaches.
Whether you're a long jumper, triple jumper,
pole vaulter, or a high jumper like me. you'll
find Hie information accurate, easy to apply,
and highly beneficial to your training and per-
formance.
I endorse the information in this, book be-
cause I know firsthand I hat it works, Ed has
been a coach for many of the national and
inlernational teams I've competed on, and has
touched my life and career in many ways. Asa
collegiate jumper at the University of South'
western Louisiana, I competed against one of
Ed's jumpers, Troy Kemp. Troy was an excel-
lent jumper,and thething that stood outabout
hum was that he was so technically iound and
confident in what hi! was doing. Ed's son, Jake,
wasa tremendousjumper — an NCAA and U.S.
champion. But his size and build was entirely
difFerent from Troy's. This showed me lhal
what and how Ed taught could apply to ath-
letes of all types. A3 the Uru ted States Olympic
Committee's high jump event coordinator Eid
has put on many clinics that have benefited
athletes and coaches. In my opinion, Ed is one
of the besl coaches in the world.
Bob's success: in teaching pole vaulrer- Ls
well documented. He's one of the most re-
spected pole vault coaches anywhere, and is a
true student of the event. And like Ed r Bob has
a son, Doug, who has proven through his pasl
performance that his dad's coaching is world
class.
It's about time these two coaches shared all
of their proven technique and training instruc-
tion w 1th jumper* and their coaches. I w Lsh the
Comfit t e fftxtfo/Ju mps had been ava. Liable when
J was younger. Who Jcnows — it might have
helped me turn those bronze and silver medals
into gold.
Hallis Catiuiiif
Copyrighted material
Copyrighted material
reface
Over the yeans, books on track and field have
been directed at the entire scope of the sport.
However, our spurt is unique Ln that it is a
group of Tninisports. Coaches are usually as-
signed roan event ur cvcrttgroup, moTE specifi-
cally: distance events, sprinl-hurdles, throws,
and jomps. We conceived and developed the
Complete Book of Jumps to pru vide more detailed
information on the jumping events.
Having served as National USA Track and
Field Men 's Development Chairman, a? chair-
man of the Men's National High Jump event as
assistant coach at the 1992 Olympic Games,
and as the iy£5 World Championship head
coach, 1 recognize the need fox a comprehend
siv*> manual for coaches and alhleles at ever)'
level, Asa high school and finally as a collegiate
and national eoaeh r I have watched the jumps
evolve into a highly technical aspect of track
and field.
Although the United States is blessed with
an abundance of sprinters and hurdlers, we
have yet to utilize our wealth of athletic abili-
ties in the jumping, events. In the former Soviet
Union and other European countries, coaches-
take a unique approach to jumper develop-
ment Because of the strength of U.S. sprinters
in international competition, these coaches Steer
their best sprinters and must gifted athletes
toward Long jumping, triple jumping, and pok
vaulting. After y ea rs. of working wiili these top
athletes, thev prod ure perhaps the best group
of jumpers in international competition, ln this
country, we lend to shy away from the techni-
cal events, especially in the all-important high
school programs, because our coaches Lack in-
formation and knowledge about training ath-
letes for these events.
Our purpose in writing this book is to pro-
vide a manual ranging from the basks to so-
phisticated techniques and training methods-
It is intended to serve a large scope of readers
and provides valuable information in a vari-
ety of areas. First, for coaches already trained
in the field of sports science or physical edu-
cation, it is a resource summarizing (he scien-
tific studies performed on U.S. athletes bv the
USA Track and Field Development Commit-
tee and the scientists assigned to specific field
event groups
For young, emerging coaches or s-tudenls,
this book is a basis for developing their under-
stand Ing of theories and their ability to reach
jumping techniques as they move into the coach-
ing profession.
For the serious track and field athlete who
wants high quality training and technique
irtstruction r the book Contains many of the
training programs, coaching points, and use-
ful self-evaluation tips that have helped build
high school stars and Olympic gold medal-
ists alike.
The book is a com pila tion of informal ion we
have accumulated over a combined 6U vears of
siudying, listening io, and coaching athletes at
all levels. We have attempted to take the mys-
tery out of a group of field events and to help
hack and held coaches understand that these
skill events are no more complex than the run-
ning events. In this country, it seems we an?
always blessed with a "few great jumpers. "
With improved understanding and prepara-
tion, we could have much more success in the
field events, just as we have in the sprints and
hurdles.
This book provides the materials necessary
for a full appreciation of the jumping events.
Tart I takes the reader through the many
commonalities of (he jumping events. It
describes principles of biomechanics and
vii
Copyrighted material
VLU \>T£i*X
^mhhctnHinHisof training periodizatUm and saffiph' wurkuut Bchxidults aim presented for
Blivn^rh tr^ ining. ]t provides idfti* and sug- each of the events.
jjejitionii fur the development of technique. We are excited about sharing our coaching
highlighting sucu.-ssful pt-f fortnances by elite ideas and technical expertise with you and feel
*iliiletes. F*»n Tl focuses on specific technique certain that the boot will improve your ability
and training ininnmatiun for the ]<]ng, triple, to coach ar perform successfully.
and hijdi jumps and the pole vault, Finally, Ed Jacoby
Copyrighted material
hoto Credits
Part [ opening photo courtesy of Claus Andersen {©Gaus Andersen)
Chapter 1 opening photo courtesy of the Modesto Bee and Troy Kemp
Chapter 1 opening photo courtesy of Ko-hei Hajiri and Tim Bright
Chapter 3 opening photo courtesy of Chuck Scheer and Boise State University.
Part II opening photo courtesy of Claus Andersen (© Claus Andersen).
Chapter 4 opening photo courtesy of Claus Andersen (© Claus Andersen).
Chapter 5 opening photo courtesy of Claus Andersen (© Claus Andersen)-
Chapter 6 opening photo courtesy of Michael Lafferty and Boise State University-
Chapter 7 opening photo courtesy of Gary Kazanpan and Fresno Stale University (© Gary
KawTiji^n)-
i.
Copyrighted material
Copyrighted material
P^ rt i Common Features
of the Jumping Events
"Is coaching an art or a science?"
The answer hi this frequent question is
that successful coaching is a combination
of the two, There have been exceptional
athletes who have known nothing about
the scientific factors of human movement,
an area now known as bitmeihattfiS. We
have seen, many eases of these human geniuses who, because of a God-given talent, are
Simply belter than their competitors. "There have been other outstanding athletes who,
unknown to themselves or their coaches, were so mechanically correct in their technique
that they were able to achieve high standards without even knowing why.
A few years ago, I had the opportunity to do a high jump clink with [Dick Fosbury, well-
kniswn athlete and creator of the Fosbury Rop high jump. During theclinlCr he told of his
experiences throughout his high jumping career. His entire story centered around the
strength training methods he used, hi* coach-athlete relationship*, and his emotions after
letting a world record and winning the Olympic gold medal.
T^t* - xl 1 look the floor to discuss the scientific studies and the findings of research that have
been ongoing in the years since Dick retired from jumping. As I went through my
presentation, I realized that nearly all of the mechanical techniques necessary for an
effective jump had unknowingly been accomplished by this pioneer. Dick is now an
engineer and certainly understands (he laws of physics and mechanics much better than L
However, at the end of the clinic, he told me how cimaned he was by the influence
mechanical principles have on high jumping, He jsaid there had been very little thought
about such things during Ins jumping career.
Copyrighted material
2 CLiinyiliHebkiLilKif Jump*
Tmck and fluid coaches must understand
early <m tha 1 1 here a re constants in this field of
endeavor. To begin with, the concepts of bio-
mechanics, which arc based on the laws of
physics, tnu$i be understood in principle, It is
nor necessa ry to expla In Newton's Three I jws.
of Motion, nor is it necessary that your athletes
be overly concerned with ju.cn specifics, espe-
cially it they are young and inevperienced.
They a re then* ro im prove thei r ahil i ty to per-
form successfully and to enjoy the process, and
it is the coaches' itsr^oaisibiiity- to help them
reach trmee expectations. However., the mechani-
cal laws arc where the foundation mustbc laid.
In addition tobiomechankcal science, there
an? the biological constants rhar are rooted in
physiology. I [ere, tou r the concepts must be
understood. They arc the foundation for pro-
gressive development in strength, speed, and
power and the ability to achieve peak perfor-
ms noes- As coaches, we must draw upon the
physiological information th,it is available to
all oi ui.
Finally r thereare the psychological constants
that have been around for years but tittle used
by many of us, [J you need guidance in the
most effective ways to reach a technical skill r
vou need Inok no further than Tnomdike's
Laws of Learning coupled wl|h the sound
psychological theories uf 'conditioning" and
the "whole, part-whole" method of learning,
Here is when? the "art" aspect of coaching
comes in— applying the scientific principles to
teaching athletic skills while at the same time
dealing with the complicated Strurtun? of indi-
vidual personality.
Because of their nature, the jumping events
are considered skill events. Skill development
can only occur at a high level if the coach has a
good undeistandrng of mechanical principles.
The jumping events have nrumy features in
common. All jumpsconsistof an approach run,
a transition of horizontal velocity into vertical
velocity, and a Eandungr Because of these com-
monastics, there are many carryovers from
one event to another. If the mechanical con-
cepts are understood for one, they can easily be
applied to the others-
Fart I of this book is the foundation, the
science, the constant that must be understood
by any responsible coach. Chapter 1 explores
the mechanical factors common to the jumps,
while chapter 2 zeroes in on the approach run,
Finally, chapter 3 lays the groundwork for a
successful strength and power development
progjam.
Copy righted material
Chapter 1
r
Mechanical Factors
r\-
i a coach becomes involved with the jump-
ing events, he or she soon Itams that there are
many concepts that do not change from one
evert Ed another. Therefore, ir is important to
identify the meeh ankit principles that enablea
jumper to become more effective, The indi-
vidual mechanical factors- that influence the
jumping events can be summarized as follows:
The speed of the hip* at takeoff
Hie height of the hips at takeoff
The angle mf the hips at lakentf
Balance and. rotations that occur during
i >i tlio nnjeriiva listed above, the speed of
thL 1 hips at takeoff of foot release is- the most
critical-
Speed at Takeoff
The speed at which the hips are moving at foot
release will d rj^ioi 1 1 y affect the ultimate per-
forrnajKeof anv jump. An athlete preparing lo
jump is influenced by two distinct forces whan
making the transition from the run-up to the
takeoff. One- of these forces is a horizontal
component and the other is a vertical compo-
sit-nt. Thost>,onipiMU-nlf«vn't'sconttio] thespoed
of ground release and the direction the hips
travel after takeoff. The bask objective of a
Copyrighted material
1 Cttittpbtu fcouk ui [uinps
good jump ii ki slow the horizontal speed as
little ^.^ possible while producing as much ver-
tical force as possible- The p roHem is lllrtl W hilt
producing this? largt; vertical force, the- hips
hdve to be lowered in preparation for being
d i reeled upM C d; however, iis the hips are low '
tred, horizontal Speed generally deteriorates.
In each Of the jumping events and for each
individ ua I athlete, the con t'er&ioii of horizontal
speed to vertical speed Ls governed by the
Strength and magnitude of the vertical force
llial is necessary for the individual evimt. Thus,
velocity and the ability lo lower the hips will
differ from athlete to athlete.
In thu high jump r for example, speed af the
run-up is Imports, but if the run-up it too
fast, the takeoff leg buckles, making it impos-
sible to develop the net essary vertical force (0
clear the bar. Table 1.1 shows the magnitudes
of both the hnrijonral and vertical forces devel-
oped during major competitions in the United
States.
Dwtght Atones, who has been the model for
most U,5, high jumpers, was biomechanicallv
analysed several limes in the L r 50C/TAC Sci-
entific Services Program (IJaperia, Fellner, &
Bahomonde, 1 VH6). The result? of ana Iv^i ng h is
jumps show that hi: hasa horizontal velocitv of
about 7.2 metens per second and a hip height on
rht- l.iflt sk-p of W^. of body height f see SnX"H&
in Figure LI}- In simple terms, Dwight is ap-
preaching ihe bar rather slowly and. is higher
lhan most oth^r American jumpers. I lis perfor-
Staw
Fail
HE
Coach's Tip
Runway speed can only
be eva I uated at ta keotf , no
matter what the velocity
on the runway. What
ccunls is the speed oc-
curring as the athlete
leaves the ground,
w-
2
-C Jl
»-
i *
I
2
a-
I t
J£
NOflGl
STQ4fi
O
PB*Ua D
JAC5T
NQRss
STCMO 3 * V BALS
t JAClJ a
WHIll COHIS * c-
* STOai "*** mHh
JDN40 a ft
LEW" CAF37
III!
BAN39
6.0 7.0 7.2
7.* B.D
BAL: Lee 6a]k*i
MOH: Opgg Ngr^quitf
JAC: Jake Jaootsy
STOr Dwght Stones
WIL:UoW*vns
WHL Brian Whfl*h«3
7.1 7.6
Sp«mJ ol hip&{mfc|
CON: Hob CariwfLy
HOW- J«n Howard
JON: Orag Jk?n«
LEW: DennnLems
CAR: Jerome Carter
BAN: HfrAr a*r*n
Fignrt 1.1 Httijht and hciruxHital nprH<d ot hdpx at
10ui!.._
.Villi'. UkulTvllhjn:riMu4iHiriLH Dr. Jits
Slate* Olympic Corranitln.
* UUpL'iu mndi 11-k 1 UrnlwiJ
mance for the two major components was siffW
umJ ^J^A, yet he wai indeed sjiznessful.
Also included in Tabk 1 , 1 is thecomparatl^'e
data of velocities anil angles of takeoff in the
long jump. This data Is a composite- of many
long jumper*'' performance over a length of
rime. E-! valuation of this data rein forces llw
importance nf high velocity 4rd low angle oi
takeoff Ln the long jump erent.
The nil i mate high jumper would run in ex-
cess of ft meters per second and have a hip
height less than 46*a of body height at the
beginning Of the takeoff. In other words, this
ultimate jumper would Tw^asJ attf i(tw going
into the takeoff step.
The Russian jumper, EgorPaktin r isestimated
lo approach Che bar at Ovur 8.0 meters per
second and his hip height on the last step is 46%
Copyrighted material
Mii,-h.uiif.i] Fncian 5
r*bU 1.1
Comp*r*rivr H^tji of Vtl<xin#* *nd Angles of T»Jwft kn Ate Long, Jump
Athlete
Horizontal
Verticil
Jtanllirtt
Uitftinrt
vriacitj
vrlorily
mtodty
Aftftlt
■ i" jump
(I'ftH /S« 1
h f«t; s«c>
(feet/seO
fd*£l
(feet)
(USA]
3U0
W-lV,
Ter-Ovjnn-vin
(USSR)
7BJ
IU
JU
ha
zmu.
talon
trauu
9.4
14*
JU
1M
27-1
(Jw*ns
{USA)
Z7J
JUS
JU
no
26- ft
Kobtrtsan
(U*A>
28.?
IU]
3fih
1M
26- IV,
Sihi*<tK
1 %V Germany i
IU
10.6
A!
US
Zfr^
SShpIpv
(UHA)
2S.5
IU
20jQ
awpj,
Riumgirtnef
fW. CwnunT)
JL*
IDUO
All
t«
***
MiwrlclJ
».*
um
iu
1«
25*/,
IVngol
M.T
su
B-7%
Ml
OJSAh
25-5V,
Hmty
{Aufti
km
UJ
94
3U
3HU,
Lonrtway
lAitHJ
Z5.6
wo
)fj
3M
U*2
E.fYMi
H USA 1
n ,i
m
31*
UJ
ai-7
Miff. Und witfi |.^-mi»uiih H [Jr. |«nn K*v.
of body height. Cuba's. S<Ttomaynr may have a
velocity that rateeds 8.5 meteis per second
with a hip height less than 46% of bodv height.
This incredible combination of speed and body
height at takeoff enables him ro make a jump of
more than Sfeet-
Speed into the takeoff La best generated by
using whal coaches cal] ih* gradual wcflfiv-
Copyrighted material
fr Cotliplrte bknjk(rf JiHKipt
\JO'\ f?JKh(fr4^>^i?r. Simply stated, this is a c nn-
stant increase in both stride frequency and
length throughout the entire approach up
I h rough Ihf penultimate (nest to the las-t}
stride. Any disruption of 1his constant increase
in tempo must be eliminated. The most likely
ttme for speed to slow during an approach is
tvhen the athlete begins to settle or lower (tran-
sition) in preparation for changing from the
horizontal to the vertical. Yfnst problems of
slewing are caused bv one or all of the follow-
ing factors;
\ . Kega tii e foot speed into the penultimate
stride
2. Braking with the takeoff foot (foot too far
in advance of hips)
3, Allvw ing the hips to be too low foref fec-
tive speed in (he running posilion
Negative foot speed is actual l\ occurring at
each foot stri ke du ring anv running action, but
in practice, the -athlele w-nnls to keep this re-
tard i ng action a r an ah sol utem mimum.
While running, a certain horizontal speed is
achieved by the athlete's hips d uring the pushof f
and airborne fnLm-fm.it ■ support J phases of the
Rtrid e. As the leading font prcpa res to s1 rike the
ground, it must be moving backward a( the
same 1 ime. the entire bod v is nnw nig forward .
If the foot is moving backward more slowly
than the hips an? mov i ng f orw a. rd, or i t the foot
lands well ahead of the hips at ground contact,
the overall speed of the hips Ls reduced at the
instant of foot Con tact. Thus, it is important that
the alfilele mil overstride and that there is
maximum backward foot and Leg speed (active
landing or pawing, ad ion) during foot contact
and throughout the support phase (see Fig-
ure 1 J).
Fn J Sense, we discussed braking with the
takeoff font while describing the effect of the
foot striking in front of the hips. However, this
is ofllv part of ji potential speed reduction
p^obfcni- During either the penultimate or the
takeoff strides, the foot must PC positioned, at
contact such that it can clear the ground as
quickly JS possibk 1 , During these two critical
strides, foot contact is best made bv land i ng flal
on the ground. The athlete whose foot lands too
Figur? 1,1 Ncealive fi^ forc* ixcurrifltf at bouch-
dmvn. Hipx .in- mewing forward Ai S mVi. FooL is
jnminfl.birkivard, yet tnnvand ho ri' OH til I NxH JpMi.1 a
].IB dL/'iJSr ^ciniiul HHitJrt.
high on (he toes will be forced to settle to a fully
flat foot position before ground release can
occur. Conversely, landing wilh the fool 100 far
h^ck on the heel will cause a braking of hori-
AWLtal ppeed prior to takeoff,
finally, getting Inn Inw or heing Out of the
efficient running position is common for the
inexperienced jumper. An old rule of thumb is:
" Low is slow ." To run ef f ectivel y, the hip& must
he as high as possible. This enhances stride
length and effective leg recovery. A I though we
know this is true, it is- also necessary for a
jumper to be tall and erect r placing the hips in
a position.su that vertical force can be achieved
at takeoff. The hips should be lowered only by-
a slight flexing of the ankle, knee r and hip.
Thus, the lowering or transition, from hori jotv-
laL to vertical is a subtle hip settling and should
not decrease horizontal speed-
Height of Hips at Takeoff
The second factor in achieving maximum hip
height Ls important for all of the lumping events,
Copyrighted material
Moch.mic-pl Fnctor; 7
As soon as an athk-fe leaves the ground, be-
cause of gravily. he or she begins to fall back to
earth. Therefore, the higher the hips due to
dthur body stature ur running technique, (he
greater (he potential for a higher or longer
lump. A high center of mass means an athk-tc
wi]] remain a Lrbumc- longer.
<tf
".
Coa cli's Tip
An effective jump is
achieved by moving the
hips from a low to high
position without slowing
the approach run.
AIL athletes have a predetermuiE.'d LnnatE:
heighl, a factor that cannot be controlled. How-
ever, thereare three distinct techniques that aid
in raising the center of mass to its ma* i mum
First, the- ability to run as tail and erect as
possible is essentia]. During a running approach
up through the takeoff, the ftjot must strike
directly under the hips. Any tendency to
o^erstridc causes a low hip position.
Second, an effective jumper has the abi Llrv tu
shurtun thL L last stride before moving into tho
takeoff, Shortening a stride causes the hips to
rise. The goal is to aJLow the penultimate stride
tu lengthen, causing the hips to lower slightly,
then to shorten the last stride, causing the hips
to rise to the highest possible position [set
Figure- 1.3).
The third factor is body velocity at takeoff.
This Factor has a significant impact on hip
height throughout the jump. The higher the
velocity at takeoff, the higher the hips will be
during, the flight curve of the jump. The flight
curve of a jump is analogous to that of a projec-
lile shot from a cannon, Picture two cannons
side by side and pointed toward the horizon at
exactly the same- angle (see Figure- 1.4). The
projectiles in both guns are identical, and (be
onlv difference between the guns is the charge
of powder placed in the barrels, hi one cannon,,
(here is a spoonful of powder, and the other
contains a bucketful of powder. The project] Le
shut from the cannon with the most powder
will have n greater velocity lhan the one shot
from the cannon with the small cha rge of pow-
der. The prujectile with the greater velocity w ill
liavo a much higher trajectory during flight
■rind a far greater range-
■Jsi ng the same ana logy, i f a runner movi ng
at G meters per second leaves the ground at an
angle of 20*, his Or her Center of mass will rise
7 inches- if the sa me runner increases veloc i ty
to 1 meters per second and leaves the ground
a t the same 20" angle, his or her hips will rise to
22 inches. Thus, the faster the tttfiicte's approach,
the greater tfa potential fur a better jump.
Takeoff Angle
The angle through the Center of mass (hips) of
the jumper is called the tufapff nr\%le. The flight
path, or parabola, is determined just prior to
and during foot release into the jump, Once the
athlete is airborne, this directiona I path cannot
be altered. The jumptT travels up and down the
flight path at the same angle.
\r-2v
Flgnue 1.3 La*l f ivy step* in the lon s jump approach, showirig rise of hips at takeoff-
C opy rig hted m ateri al
[^ Linmrlrft BfKJf iA lujnpti
FLgun tJ hJJ [jiw pmjif tiJL' VL^mty; (bj hL^h pntjeirtiJt veJudly. lite p^^i-tili? with, tin: ^mitwt v^liULty hii-i
hijfh*r iTjjetf Drr during flight dtvl. therefnlTre, J ftnfatec f-drt^i?.
The anjjle of takeoff is E i function of speed,
The faster the run-up with no disruption mov-
ing into the takeoff, the flatter the takeuf t angle,
i\ low takeoff <ii^fcle is im portam in Ihe long jump
and evpn mane important in the triple jump. The
obvious suhitiun is to ye. Derate US much Speed as
po&sihie down the runwav and into the takeoff.
Maximum speed is important in the pule vault ii£
well; however, the vaultcr must also be con-
cerned with creating (he Mghesl pole angle pos-
sible The high jump is <in exception to the
mjximum opened principle because the high
jumper attempts to create ai large a vertical
component a& leg strength will permit. But
even in the lugh jump, speed is important r and
the takeoff angle is much flatter than you ivnuld
expect, The best jumpers in the world average
{and rately exceed) a 52'* takeoff angle. Figures
1,5 to 1.7 show the. takeoff angles achieved
during the 19fl7 World Championship meet in
the triple and high jumps and the pole vault.
Balance and Rotations
The final mechanical aspect of the jumps, has, to
do with balance and rotations that occur during
the flighl phase of any jump. The athletes objec-
tive is la move or adjust the parts of the body
during flight In take advantage of the already
established parabola. The purpose is simply to
deai* a bar of prtpai* for an efftcienl Landing.
Phase i
Phase 2
Phase 3
O f 13.9=
13.3"
FigJilT 1 ■$ Takfrif f Angle ill Hit: tnpli 1 jump.
■■.VfL 1 . L«d with pemijssi^n di' £v Inlcmilirtiidl .Amateur A th I c t>: Frdcrajticfi.
31 .fl
Copyrighted material
Mrrhantc^l Fa^ton; 4
."■-"li ■ i ■ Fiutt ''MertiinKi vi Translation in (ht FoALm-Flop." by ]. Qipou, ] WO/, Mndinnf jtk 1 Stumor jn Sports anrf Enmriu . 1ZJ ] I, pp. 37.
-4-1 Ciip-rifJ-ir LtM 'by WUIiami k WiUuu. Reprinted with penniixiori af WiilLur* t Wilkini u>d Dr. ]cilu Diptna.
UhiH»r MM?
Pola23P-30P
77mfc
Hgiirt 1.7 TakiuoFf anp;lr in dir pcilr v.au]t.
S'on. Lsrd with pHiTumcji of tht Inlijmiilciul Artuln^r AlhkHL.' F'Mbrtchirt.
Copyrighted material
Itt CurtlpleLe bkiuk uf | uillj^
Coach's Tip
All jumping evenis are
essentially dictated by the
aciivity on the ground.
Direction, power, and
farces are established
IJwre. Airborne acucns
generally maintain bal-
ance and prepare far a
good, safe landing.
As slate J earlier, (he parabola of trie flight
path will not change once the athlete is air-
borne, although the movements of one body
paH may lifl -or lower another. This Ls due Do
Newton's third law: "l-'nr every action there is
an equal and opposite reaction." Rotational
spfed increases or decreases as lever length
changes, lengthening or shortening the arms,
k-g5> or trunk influences the speed or nation
around their axes, "the specific rotations vary for
r.-jiti fwrtl, but the wi»f iiiaL-h will understand
their effects on the body while it in airborne.
In the long L i]id triple jumps, the "hinge
moment" (deceleration at rhe foot) causes all
parts of the body above the foot to decelerate.
Thus, at takeoff there is a tendency for the
body to rotate forward. The more efficient the
takeoff, the less the notation, however, some
undestred forward rotation will always oc-
cur. During the long or triple jumps, the hang
or hitch-kick movement can be used to elimi-
nate or delay undeaired forward rotation (see
FigUTie 1.8)- The hitch kick is a clockwise rota-
tion of the legs that causes a countenrutation
of the upper body and thus eliminates much
of the rotation developed at takeoff. Regard-
less of the technique employed, forward rota'
tion in the horizontal jumps tends to cause a
premature landing, which is contrary to an
effective jump.
Summary
Speed, height, angle, and balance are the four
key elements common to all the jumping
events. All coaching and technical work must
center around these basic mechanical concerns.
Speed at takeoff affects flight direction, which
is further affected by the angle of takeoff. The
height of the hips at takeoff is crucial because
gravity pulls on. the athlete once he or she is
airborne. Finally, balance must be maintained
while in flight to capitalize* on the athlete's
parabola of movement. Any departure from
these key elements will adversely affect per-
formance.
FJjLfv- 1 .(t I jfrr.il ,im} tin^lcwarvl I fin ,11 likcnff. jf sV^wd frfim |j| FiJc view and (tn tmck v'kw. Th^w Ir^iS jit
jwurarfrv <li tSUblisJl pref* : fulatiuils D\C: thslMi.
Copyrighted material
Chapter 2
Approach Run
Ait
IttiuufththL 1 approach run is described in;)]]
of the Individual event chapters., vou .should
understand the similaritbes oF all three events
and thai a single mechanical-technical concept
should b«* used in the long jump, triple jump,
and pole vault, The common objective for art
approach r tan in all three events shouEd be to
develop as much horizontal velocity as the
athlete ean handle, converting this horizontal
speed Into vertical speed at takeoff. The ap-
proach ran should be ihoughl of as a means of
positioning the body in an efficient upright,
and tall body posture over the last four to five
strides prior to toot release. You should review
the object ivesof setting up the proper mechani-
cal situations to ensure an effective jump or
vault.
Key principles of the approach ran are to
develop maximum conltolted speed at
takeoff;
maintain an upright body posture
during takeoff; and
strive for a low, fiat angle al takeofi.
Because these «m ponems a re necessary to
tkf development i>( t m uUKLL-nt lump, the)
should he the sole concerns when developing
and working on runway approach techniques.
II
Copyrighted material
12 Complete Bwfc 01! lumps
Acceleration Curve
The desired approach must utilize the "arcel-
o ration curve,™ a concept emphasised by
sprinter coaches. The acceleration curve is an
athlete attempting to accelerate over a period
of time. The distance should follow a set pat-
tern urttil maximum acceleration is reached. At
some point during an all-out effort, the body
will reach a peak speed, maintain tha t speed for
a short time, and finally, due to fatigue, begin to
decelerate {see Figure 2.1).
nnWB
»m
1»m
1 D rrvs
Appnpiinmte- JO-flPP run
140rror4J.5m
FJgiort].] Simulated program of MulcntfMi eurvr
for (j) » Ff^rmtrr »nd ftj) on an ppprweh run for a
jumper.
Each athlete's individual characteristics must
determine the length of time and distance to
reach maximum acceleration. The takeoff must
coincide precisely with this time period. For
this to occur, the athlete must understand that
each step from the beginning of the approach run
until the next to last step gets longer and faster,
This is the rhythm or tempo the athlete desires —
a constant buildup of speed and frequency
Coach's Tip
An effective approach run
will always be character-
ized by increased tempo
and Increased stride
length up through the
penultimate step.
throughout the entire approach, The jumper as-
sumes, the same characteristics as a sprinter from
the start untit 40 to 60 meters into a race.
What is the ideal distance for a jumper to run
during (he approaches? This is determined by
the individual athlete but is controlled by body
height Stride length, and the ability to accelerate
over time. Theprinciple mat m List t»e understood
And applied is the fastur the athlete, the longer tta
acceleration process takes. Conversely, the
younger or slower the athlete, the less time the
acceleration process takes. A VOUflg or slower
athlete may reach tnp speed in a few strides r
perhaps 2fi to 30 nutters. A world-class sprinter
may take up to 60 meters to reach top speed.
Regardless, the coach should work with each
athlete to determine this individual difference.
Length of Runway
A genera] formula tor developing runway dis-
tances is presented in Table 2-1- Rather than
using a measured distance, we use the number
of strides throughout the approach. This con*
cept can be used to devise a learning progres-
sion for the approach run. As stared earlier, a
constant progression of stride length and fre-
quency is important to a successful approach
run.
An effective method of achieving this tech-
nique is to begin the jumper running from M
total steps early in the season. To teach the
concept of tempo, we instruct the athtete to
Copyrighted material
Appniarh Kun l^
Eatirtiliii^ Fiunw J j- LAntirtOH
FIJpwHimf
I in iKnnd^
for 30 m
Hit 1 DO ni
SugjHtrd number
dI strides
hjr dppnhJL'h
during ttHnprtlucn
4.?
1JJ
«
44
UJ
14
43 1U If
41
114
IB
M
M4
JO
3LT
■U
22
the takeoff board, but nut until all the- required
components are adapted by the athlete. A* the
athlete learns to run from \2 steps, gradually
Add. 2 Steps to the approach Kernember, the
Fewer number of strides, the Less chance for
mistakes lo occur In our teaching system, all
runways from the short approach practice to
the major competition ruti-up art handle wilh
the tempo count syslem so thai it becomes
automatic for the athlete. In add i tion, thecoach
is better able to determine what problems the
athlete is having and when they occur during
the run-up.
We always begin the learning proem* with t>
count step?- ]n competition, the elite, very fast
athlete might require 19 or 11 count Step*- The
key is never to increase the distance or number
of steps when there is any chance uf decelera-
tion At the end of the run.
stand at a point on the track with the takeoff
foot tin-ward , From a st Atic position, the a thlete
should push out as forcefully as. possible and
begin counting each time the takeoff foot Slri kes
the grou nd . The count shou Id go "one and two
and three and four," etc., until count 6, At this
point, the athlete should pop up Ltl the air td
5-ilttulate a taVeoft- This count system allows
the athlete to visualize- the increased stride
frequency up through the takeoff.
The entire process should take place on the
track OT grass and always away horn the board
or vault bov The purpose is for the athlete to
h.-comu tempo and frequency oriented rather
lhan takeoff board oriented.
As the athlete learns to accelerate and maVe
the transition frcim horizontal to vertical, the
distance can be measured and transferred to
Posture Through the Hun
Ij is important to remember that an inclined
body position is a product of acceleral ion. Du r-
ing the first Stages of acceleration, there is a
high degree of forward lean. As an athlete
reaches top speed, his or her body becomes
erect, During deceleration, there is a backward
inclination. By simply observing body posture
throughout the mn r the coach can determine
the efficiency of the approach run.
As the jumper's hips move along the run-
way, they naturally rise to a level position
{disregarding the slight undulation due to the
running stride). For the athlete to jump, a tran-
sition must occur, The center of mass must
lower before it can rise (see Figure 2.2). This hip
r-iRure 12 Htp dupLrammt during »* last knit strides of Carl Lewis
Hfir. U**d wilh ptffnbcldthot Dt.]jki Hjjt.
Copyrighted material
] i CuEttpLebe bonk uf | uf\ip&
displacement must occur in all jumping activi^
ties. The ath lete in ust make l"h i s transit ion sub-
tly In maintain horizontal speed; the goal if to
Lower the center of mass without slowing down.
This is accomplished using a somewhat so-
phisticated technique.
As mentioned iMrliur, uach stridi: during the
run-up should get progressively longer up
through the penultimate arid*. During the pen-
ulri male stride, the athlete begins the transition
with a slight increase in stride length (see fig-
ure 2.2}. As the stride Lengthens, the hips will
lower. In addition,, through a slight flexion of
the knee and ankle joints tht: hips will lower
even more. This is atcnmpli&hed by an incom-
plete extension of the third step before takeoff.
"This technique allows thE penultimate step to
be d Lrectly under the body with the foot flit on
the ground , It is Followed by a si ight shorte ning
of the lasrstep, which automatically Forces the
hips into a high takeoff pusitkm. Thu last step
should again be flat so a solid, quick impulse
occurs prior to fool release. With slight varia-
tions, this technique should be used in all jump-
ing events.
Coach's Tip
A forward or backward
lean by any running ath-
lete is a sign of either ac-
celerati on or deceteral ion ,
respectively-
Steering
A I though wf discussed trie technical and me-
chanical means of achieving an accurate run-
up, there seems In be an innate abilitv associ-
d k'd with tin accurateapproach. Dr. James Kay,
TAtVUiKNL" triornechanisi, notes that "for al-
most 1 1)0 years, articles on iongand triple jump-
ing have advised athletes they should develop
a consranl pattern of striding through practice
and they should, under no circumstance, look
at the board and adjust the length of the strides
so they can hit it" (Hay, 1990),
Through a variety q( investigations. Hay
and others hive found that almost without
exceptionjtiKsldlledathteteloc^aitljwbtiaj^
during the run-up and makes adjustments.
This visual control seems to be better in some
individuals, but the important consideration is
that the "steering" adjustment seems to be
complete at or around the fifth step hinm the
takeoff board or vault box. Keep this in mind as
we move into the final phase of the runway,
setting and using check ma rks.
Check Marks
Many coaches and athletes dissect and divide
runways into a complex and sophisticated
meansof achieving maximum speed before the
jump, They make something difficult out of
something that should be simple.
No matter how many steps there are in a
runway, a consistent and dimple format should
be used-Trie runway should contain threecheck
marks, two of which are not considered spe-
cific cheek marks for the athlete. The most
important check mark is the starting point. Our
philosophy in teaching a beginning jumper is
to use a static start, which is simply a standing
or rockback push into the runway. It Is a begin-
ning in which the takeoff foot ts forward. The
athlete pushes hard off the takeoff foot r which
Li in constant contact with the ground. The
body rucks backward, and the athlete simulta-
neously steps back with the nontakeoff foot
and finally pushes out of the backward motion
as forcefully as possible,
The static or rockback start albws the ath-
lete to accelerate from the same motion and
with the same force each time the run com'
memces.
Miore advanced jumper* sometimes move
into the start with stutter steps and in some
instances with bounding strides. We feel this
procedure can lead to major problems In the
approach.
Copyrighted material
Approach Hun In
Of the other twit check marks, the first Is the
actual takeoff board or vault box, The second
(Jieck mark becomes an i mportant adjustment
mark fnrthe rnarh to aid the alhlele on succes-
sive run-throughR.. This mark is commonly
called the "coach's check" and should net be a
focal point for the athlete. The mark is placed
ei ther (ou r Or six Stops prior h> the takeoff point
(we Figure 2..1). Athletes commonly use a spe-
cific mark at four steps. Some successful vault
coaches use a mark six steps our This impor-
tant check mark reveal* several things, that can
make or break a yood run-up.
Tf a long jumper fouls by, say, inches, the
remedy is noi sim}% for the athlcle to move
back Inches. If the athlete is. looking down at
the board in the latter part of the approach, he
or She wi 1 1 probably be reaching or lengthening
the tost Stride to hi( the board, Moving back
causes the Athlete to reach for the board even
more and almost certainly to foul A^ain.
Kecall our discussion about the steering
mechanism. The well-trained athlete makes
subtle stride adjustments up to the fourth to
sixth step noil from the (a keoff ■ From tha [ poifi t
4
tip
&
Coach's Tip
The first tew steps of an
approach are the mosi
important of the entire ru n>
way. They hold the key to
an accurate takeoff paint.
the strides became constan t. Wc iva nt to place
a coaches check mark In the vicinity of this
natural ad juStmerit. By placing a check mark at
the fourlh or sixth step, the coach can deter-
mine if the a thlete should move up or back. And
by how much, toachieveanaccurate approach .
For example, an athlete starts down the run-
way and four steps out from takeoff is
8 Inches beyond the coach's mark, and the
AtrueteiubseCjuently fouls orhas a poor takeoff
in the vault, the coiTKl adjuslment is simply
12
Number af total steps
14 16 1H
2Q
R
6 Count = 12 Steps
L-S-P.
I
7 Count* 14 StBpi
R
ft
S Count = 16 Stop*
L-S.P.
1
L
2
L
9 Count = 16 Steps
fl
P
P
1 Count = 20 Steps
L-S.P.
i
L
2
L
:t
I
Ft
P
P
P
L-S.P.
■
L
2
L
3
L
-
I
R
fl
P
P
P
•■
L
H
Z
I
n
3
L
n
4
L
n
5
L
fl
2
L
4
3
L
n
-1
L
Fl
s
L
R
fi
I
R
.-.
L
H
-1
L
fl
5
L
R
S
L
R
7
L
R
■1
L-C.C-
R
&
L-C-C
fl
o
L-CC
Fl
r
L-C.C,
H
s
L-C.C,
fl
f:
L
R
f>
L
R
7
L
R
s
L
R
3
L
fl
f:
L-TO.
7
L-T.O.
6
L-T.O.
5
L-T.O.
10
L-T.O.
F:piT» 1.3 Strp and f nun| p*tHcm?. SP - Surfing poinl, CC - CHCh's check: TO - IdLiKXY. '[ fit CiMCh -i Clwi-k in
sTuiVyH M [Liur Mqii hrum. tltr tahniff, buf citu]d benHnrd tonix alrpa frnon takftrff frw jdvarnvd vaglhcn;.
Copyrighted material
lft fomplfbr BiKik ci£ |uinp<
for the athlete to move back S inches. This
allu ws for accurate foot placemen tor. the coach's
nnAf k r and no t eaching for the board, is neces-
sary.
Or the other hand, if the- athlete is S Inches
behind the coach's mark and fouls by fi inches,
the problem is ov-erstriding during the last
i step? and at the end of the most critical point
ol the runway . The connect adjustment is for the
athlete to move forward by fl Inches.
Remember that in a jjood runwayj the stride
length increases up through (he penultimate
stride. This lengtlwningshould be tery gradual
ajid should never hinder acceleration or body
posture. If the athlete reaches (lengthensstri.de-)
to hit the takeuff. this will cause deceleration
and a postural k'anback r des boding thecnancefi
for a good takeoff.
The distance to the board from the fourth ot
sixth step check mark is basically the average of
the stride length d uring the latter portion of the
run. Normally for male jumpeni running 10-
cuunt steps, this distance will be 30 to 32 feet
and for female jumper? running [he same 1U-
count 5teps r the distance will be 2* to 30 feer.
A helpful hint is to periodically time the
athlete -over the last four steps from touchdown
it the coach's mark to takeoff ot the 10th step.
This should bo done first on the tracl< without
a bnard and again after moving back to the
runway during a jump. The two sets of times
should coordinate closely. This device can also
be used to determine the mosteffieient runway
length, The length thai consistently provides
the fastest times over the last four steps is
obviously the length to use in competition. In
some cases, a longer approach will nntyield the
fastest time over four strides because the ath-
lete is not strong or mature enough to handle
the extreme distance. It is better to be accelerat-
ing through the takeoff because any decelera-
tion forces the athlete to lean back taking him
or her out of an effective j umping position. The
count tempo setup is shown in Figure 1 J.
Summary
The approach is the most irnportanl concern
for all jumping events. It alone dictates the
success or failure of the entire jump. All the
power r speed impulse, and direction are der
veloped during the approach run. Once air-
borne, other than cm trolling rotations, iheativ
letecannotcon tribute to theef fectivenessof the
jump. The athlete must be in contact with the
ground to have any effect on the performance
of a jump. For this reason, with the exception of
the pole vault, more than 90% of the work
should be directed at the runway approach.
C opy rig hted m ateri al
Chapter 3
Strength
and
Power
velopment
It has Inng been recognised that an organism
cannot develop unless it undergoes a period of
overload training, Ford muscle, a nerve., or an
entire body to progress it must he o\ ft loaded
in one or all of the following ways:
Increase the speed of performance
Increase the total time of loading
lucre.?*? |he (ntal load
Increase the total number of perfor-
in in- ■■-.
Different workloads affect the body differ-
LTitly, but <i good rule of thumb is that to in-
crease strength or ^endurance,, you must in-
crease the threshold by one third of normal
activity, Depending on the goal, different func
tjons and nrefls of the body respond to varied
overbad percentages,
Physiological Considerations
Hypertrophy [strength gain) occur!; with
regular overload activity'- Strength gains are
demonstrated through several physiological
17
Copyrighted material
liS Ct.Ti:'i|- , ltlL - Btx>k <iJ lujnpti
means within the muscle. PmleLn synthesis can
urtly ocCurthrough bodily requirements insinu-
ations such as growth, injury, and overload
irainLtg. All of these are dictated by the hor-
monal needs, of the body.
As 4i coach, you should have some general
knowledge about strength training. Tin? chal-
lenge for coaches and athletes jr. tn develop a
training routine that causes hypertrophy of
cer tain muscle type s for special achviti«s r espe-
cial ly those at a speed nature. Developing such
a specialized routine is key fnr the jumping
events.
Coach's Tip
Progressive overload is
the only means of achiev-
ing athletic development,
Overload causes stress
adaptation, which in turn
causae improvement in
strength, endurance, and
technique.
Intensity of exercise is the prime req uisite of
fast-twitch muscle development. Lifting mod-
erate to heavy weights is Ihc correct regimen
for eliciting strength In fast-twitch muscle ti-
ter.
Thecoach who isdevelopinga strength train-
ing program must understand the way neu*
mns stimula te the m uscle. Whfl t happens in. the
nervous svstem Li as. important as what occurs
in the muscle because it triggers activity in the
ind Lvid ua I muse les and muscie groups. We a re
interested in motor recruitmenr and how it
*.• vcntuaLly controls the muscle forces in each of
the specific jump skills an athlete wishes to
develop.
According to the "all or none" principle, a.
muscle-nerve unltwill fiie and contract at maxi-
mum effort or Ll will not f i i^e and contact at all.
For a muscular skill to be at Its highest Level, as
many muscle-nerve units as possible must be
recruited. This is. usually accomplished with
loads rather than volume. A pumper seeks in-
tensity during strength development at times
working at £0% to 1 OLrfo. These subma*imum
to maximum loads are used during the final
strength cycles.
During structured progressive training, a
jumper can make sufficient improvements in
strength. It may rake months or even years, but
this single developmental aspect contributes
more to an athlete's success than any other
training component. It improves skill technique,
increases generation and utilization of speed
during the runway, and also makes the athlete
far Less susceptible to injury.
In general, strength training has two pri-
mary goals: a ysa k speed of contraction and a
peak load of contraction. Mechanically speak-
ing applied to periormance r the two factors
combined equal impulse {force > time). The
development of impulse is the basis lor all
successful jumping.
A systematic approach to strength develop-
ment must be thought out carefully for each
athlete and adjusted somewhat as the athlete
progresses through his Orher career. However,
regardless of the individual or the trairung
level, there are common element^ that must b>€
integTated. These elements should fallow stan-
dard order and training theory,
Early In the year, a general training regimen
should provide stress to the working aerobic
capacity of the body. In terms of weights, it
would implement weight circuits nf any vary-
ing nature. These weight circuits should in-
m
Coach's ftp
Strength trai n i ng i s on ly a
means of achieving suc-
cess. It in itself is not an
end product.
Copyrighted material
SlPCngth jnd rnwfi fX'Vfk^mrnt 19
valve activities that utilize the athlete's own
body weight.. such as interval training In any
activity whene the emphasis is on maximum
repetitions of low intensity t.35'%-60%) wilh
very shnrt recovery intervals. The basic goal is
Card iuv iiseulilr activity that raises the u\ida-
Ike capacities of the body,
Following the aerobic work, the goal should
be muscle hypertrophy. Training should in-
clude Jiiy work tliat tendi to increase muscle
mass and muscle-nerve recniitmenl through
moderate loads (5(fV7D% of J3-1L) repetitions
and gradually increasing the *ets from three to
si jo. This con Id be Ln the f prim of 1 i f ri ng weighis
but could also include wnrk with a medicine
bull, running, skipping, or bounding. By utiliz*
ing these dynamic activities in addition to h fl-
ing weights, much more balance and body
awareness will be developed in this phase; of
strength training,
The next ingredient in the basic strength
routine is Hie development of maximum
strength. Maximum strength is best developed
in the weight room using heavy free weights.
Work in this ,1 rua is very specific- to the atiilete's
physical attributes, age, and skill level and
should be closely monitored by the coach. The
goal i & to i rKrease mas i mu m d ynamic strength-
[rie sets should decrease to two or three, with
repetitions limited to five.
At this point, the jumper is assu med tin have
reached a near-absolute strength peak tor
preeompetil ioji athletes, The strength devel-
oped is spec i f ic bu t w i 1 1 blend into later stages
of training.
Tile ne\t component of our training routine
is po we r trai ning. Power is Ihe ah i I i ty to ma xi-
mija? strength at the fastest possible rate and is
probably the moit important physical cotnpo-
nent for the jumper lo develop, Our emphasis
is on in tepra ting power activities wh h strengl h
jiii v i hr«. P( i wit Labv^t Lirvek'pt.'d using a cum-
bination of ballistic body weight activity
( plyomet rics, etc.! and ei therOlympic or power
lifts.
Olympic lifts include the clean and perk, and
tlie snatch, Olympic lifting is especially suited
to developing explosive power and quickness
in the athlete. Power I i fting, on the other hand.
Include tile squat, tile bench press, and the
dead lift, Because of the weight load used, this
activity is characterized as slow strength move-
meal t. By comptementing theOlympic lifts wilh
power lift? and Other dynamic activities, the
result should be a jumper who is not only
strong but can move wilh explosive quickness-
This is the most i rnpoftant ingredient for proper
preparation for jump training.
The final component of our plan is the speed
em phasis phase. This phase is the link lo incor-
porating a peak speed and a peak load force
during the Lifting jnd training sessions. The
speed phase generally combines any of the
speed activities (sprinting, bounding, skipping)
with Olympic lifting ftwo to five repetitions at
SCT-ii-IOCSi ot maximum Load) Followed by
power lifting (four to eight repetitions at or
near 60% of maximum).
The speed emphasis phase should he fol-
lowed by a recovery period that naturally fol-
lows the competitive season. This is generally
characterized as an active rest period during
which theathleteeontinues with informal and /
or recreational activities- Al Ihe completion of
the rest phase, the: entire sequence begins again
the next training yearbut a t a more specific and
higher workload.
&r
Coach's Tip
In the total scheme of
training, rest is m impor-
tant as work.
Plyome tries Training
In our coaching vocabulary, rtfvOtfN'i rfi'S is a
coined term for the elasticity componenl of
strength training, which Home coaches have
come to view is a cure-all in strength training
and event preparation. U is nol. Klyometrics is
simply a means of add big a strength and power
Copyrighted material
20 Complete Bouktrf Jum|jo
development component to individual pro-
grams. Elastic strength training can be thought
of as completing the chain of events that occure
in the athlete's total strengthdevelopmenl pack-
age.
Musclwpossc^cLasticity.DurmgmeEtjBtch-
ingof a muscle r an automatic refleHivestrength-
Orting of uie: contraction occurs, which is re-
fer red to as the rttytitonif: tefltfj.
Geoffrey Dyson U977),- in liis book Mtuhatt-
icsafA thirties, describes rhe function of muscles
during a loading phase: "The function of a
muscle is simply to exert tension. This is best
done when loaded suf ficiently To lengthen de-
spile trying to shorten. The faster it Is allowed
to shorten, the- less tension It exerts; the faster it
is forced to lengthen, the greater die tension."
Dyson goes on to imply that tou much stretch
will cause a. buckling effect. This results in an
optimum load stimulus and will be counter'
productive.
riyometric muscle loading is accomplished
in three ways;
1. Dropping down from a height to the
ground, which forces a slight flexing of
the legs.
2. Checking momentum TvLlh a plant Leg in
either a horizontal or vertical direction.
3. Increasing the load or tension bv accclcr-
atiing thb-- free leg and /or the arms while
the plant leg is undergoing amortiza-
tion. This is referred to as rrajj^Vrffpcp of
force.
The original concept of deplh (or in-depth)
training has created much confusion regarding
the use of low boxLS versus high boxes,
dowrijumping, and how much [raining is good
(or had). Verhoshansky's ( I %7> original publi-
cations supported the theory that the greater
the loading at prEstretching, the greater the
jumping results. As a result, many coaches
came to believe that plvometrics was the only
way to go iii jump training. After all, they
reasoned, ifsomething is good, then more must
be better. This has Led to such foolhardy
plyornetric practices as athletes jumping off
8- and 12-foot platforms. Wot surprisingly,
plynmetric training has been reported to be the
leading cause of soft tissue injury.
A coach and athlete should carefully con-
sider Strength, training level, agej and recov-
ery in planning plyornetric activities. The
Coach should look for specific work that will
enhance Strength and explosive power while
developing the technical skills needed for the
jumping events. Only then should plyornetric
activities be brought into the sequence of
strength training. Stretch muscle training can
and should be developed during ground-to-
ground activities. Positive results have been
reported about athletes such as Ulrike
Meyfarth, who confines much of her training
to l^inch height platforms combined with
grOund-bo-ground activities.
Skipping and rope jumping an? excellent
preparatory activities to incorporating the elas-
ticity components of strength training,
cli's Tip
Plyornetric training is the
"bridge" rhat connects
basic strength with Ihe fi-
nal skil I of explosive j u mp>
Ing.
Training Principles
r^ye^netricfi should be initiated early in the
training year, during ski 11 and technique devel-
opment. A]] concepts and drills should be fully
explained to athletes before they begin any
activity. Plyornetric Jump training must foUow
a definite progression. Emphasis must be on
proper execution of the activity rather than on
the number of repetitions. When fatigued, the
athlete must rest or stop the activity altogether.
Improper performance in drills can lead to
improper jump performances. The athlete
should be trained Ineffectively apply force into
the ground while running.
Copyrighted material
Siretxjsth and Power Pc^lopmcuf 21
An athlete's plyometric needsaredevclGpcd
by two major training techniques. Short-dis-
tance, quick iumps ait? good for improving
explosive power. Longer distance jumps im-
prove m usele end ura nee and the developme nt
of takeoff timing for arms and legs. The mini-
mum height for buses used for jump training is
30 inches for short, explosive jumps and 43
inches for strength and power activi ty.
It iF5 best to incorporate short -distance jump
work the day befurc speed work. Even the
mature athlete needs appro* imately JK hours
of recovery time before heading into another
plyometric workout. Six to 8 day a of rest arc
recommended prior to competition or long-
distance jump training . Overload (weighted
vests) (raining should not be used early in the
reason and not until the athlete completes
strength evaluation tests. Overloading should
begin during the absolute strength phase.
Training objectives should include proper
foot placement: on the hail of the foot while
running and flat on the foot while jumping, in
both instances, the calf muscles should be Suf-
ficiently loaded so that the athlete can get onto
and off the ground in the shortest possible
time- Have the athlete attempt to tranter as.
much momentum as possible from the free
limbs into the support leg. (The mure force
direcled into the ground vis the support leg
the mure force delivered back into the jumper
by the ground .) The objective is to combine the
forces, generated by the support leg with addi-
tional forces- provided by the swinging arms
and free leg into one instantaneous reaction
against the ground. The speed at which muscle
fibers are forced to lengthen has a direct bear-
ing on the resultant force.
Strength Evaluation
A certain sequence of activities should be fol-
lowed in plyomctric training to prevent inju-
ries and properly design load progressions.
Strength evaluation is probably not necessary
before beginning light plyometricseariy in the
season. Low -impact activities such jis rope
jumping, skipping,, and postural bounding
drills should not cause extreme fatigue or in-
jury. I iowever r before prescribing high-impact
activities, the coathshouid evalua te the athlete's
Strength |o determine the correct volume and
intensity for load, progressions. Theathlete must
be strong enough to work through the plvo-
metric activities and be able to recover before
moving into subsequent training sessions.
Two specific strength indexes should be ad-
d ressed b V thecoach before allowing an athlete
topartiripattm fogh-impact jumping e^rNHuld-
ing activities: balance and static strength and
strength response.
To evaluate balance and static shengthj the
athlete should do a one-leg squat r ending in a
standing position, An even better lest is for the
athlete to quarter squat two times his or her
body weight (see Figure 31} Either or both of
these tests should be completed before the
athlete does any high-impact jumping or bound-
ing. If these skills cannot be accomplished with
relative ease, the athlete's strength is insuffi-
cient to safely perform plyometric activities.
An alternate-leg five^step hop test is the best
way to evaluate strength response. From a
standing position, the athlete should do five
continuous bounds on a single leg (see Fig-
ure 3,2) and then do the same thing on the other
leg, The d istances should be the same for both
legs. If that isn't the case, the weak leg should
be strengthened before high-level single*!eg
activities are attempted. A weak leg is a major
cause of injury for both runners and jumpers.
For some athletes, a month will talse care of
deficiencies in one or both legs. Other athletes
may take a year or more to reach desired
Strength levels. These athletes must be brought
along gradually before starting an v high^stress
activities.
A coach should evaluate an athk-te's strength
in terms of therequirements for d ifferent events
to determine whether to emphasize stretch re-
fie* or maximum strength- For some athletes, a
cycle or even a year may need, to be devoted
specifically to increasing strength. Elite jump-
ers recjuire great amounts of eccentric and con-
centric strength. During a high jump takeoff,
four to five times the body? weight is exerted
through the takeoff leg into the ground. Simi'
larly, the long jumper will exert a 1 i tt le over 1
times his or her body weight during takeoff,
and the triple jumper everts nearly 12 limes hi*
Copyrighted material
12 Compltlt BOufc uf luirtps
FigUH \1 T«4i. fei~i itvaluate haLanw-Marif stniijjlh: 4a) quarter squat Luinj; redblancY ^uflJnfl; tw'i) Euttri body
weight; 4fri standing single-k^; suu ji wiih return to JartdLng position This is to t* ooirip]tfed. f re* standing with arms
used rally far balanre.
Fi^irtSJ. rLvc-34Epun^lr-lL^h<iph-k.1. After r.umplrtin(5 thbh-il with the rifihl leg. rrtetoun? ilw di*UiWi: frOrrt
MinJiiij; fu^vt foin pJdLVfflKiH 1o iuuL landing sjwrcd'rigtvr foot. Repeat Ihelcsl on Ihclrfl (oor jind rncjBunr distant.
TTu' giKi] th L> havt 1 (he n$rfi1 jnd li.'dl Icrt tral Ihe umr. It may lake j whribr bu Auhif y* ri|uJl tfren^Eh ui both lejfj-.
Copyrighted material
Strength *nd Fpu-ht Tto'clcipmetil 23
or her body weight (which is probably why it
takes so Jong to develop a world-class triple
lumper). This underscores why so much empha-
sis must be placed on jump strength activities.
Progression of Plyometrte Drills
Experience has shown thai all jump strength
trainingshou Id be sequent! a \ d progressing from
the simple., hw-impact activities to the more
complicated and stressful drills. The following
sequence of activities corresponds to the activi-
ties that appear in the subsequent ■strength
training program far jumpers.
Rope Jumping, This is a relatively low-
im pact, high-energy acti viry. tl is good to begi n
rope lumping in the summer and to increase
speed and repetitions gradually,
Lateral Bench Hops. This is an excellent
drill for body awareness, arm-Leg timing, and
explosive power. 1 1 is. used during ntrv strength
training session find also as a rest to evaluate
power three time* a year. The alhlele stands
alongside a weight bench or 1ft- In 2lJ-inch-hiph
box and double-leg hops to the opposite side of
(he bench or ban. and back (see Figure 3.3). The
goal is to complete as manv ground contacts as
possibleon bothsidesof the bench/bo* in 30 sec-
onds.
Fivv-S tep Hopping {Single Leg). Thisdril I
can be used as a training device as welt as to
evaluate balance, as described earlier. The idea is
lo balance repetitions of five bounds on each leg.
Standing (Single Leg). To Learn this drill,
the athlete bounds in place using both arms
and placing all emphasis on the ground sup-
port leg. I f dons properly, the support leg will
prov Lde the power off the ground and the heel
will come to the buttocks on each fepelition.
The athlete should not move to the next se-
quence until this drill can be completed 20
times equally well on both legs.
Singic-Leg Bounds for Distance. This is
similar lo the single-leg in-place drill except
that the athlete covers, distance, doing either
maximum repetitions or a specific number of
repel itions (see Figure 3.4). For example, 1he
athlete makes 14 ground contacts on the left
followed by 14 on the right times four sets.
Progressively grealer distance should be cov-
ered on each set. This drill provides Ihe highest
intensity when the arhiele is most fatigued.
RR-LL Bounding. This drill increases the
skill level over single- Leg bounds. The athlete
( in motion ) makes two ground contacts on the
right leg followed bv two ground contact? on
the left leg (up to 3CM00 meters}.
Double-Leg Bounds. This activity is done
usingboxes and /or hurdles. Theathlete begins
by stepping off a box and landing on both feet,
then Immediately jumps over a hurdle or up
onto another bos (see Figure 3-5). This dri I k*n
be done with either low or high repeti Firms. An
alternative to this drill would be single- leg bo*
Figure .J.J ] jhT.il hiTirii hjvpv
Copyrighted material
2i C'HKiiipJrtr BniHiJiLrf Jump*
Fi^nn-3.1 fiingfi'-lfg bHMmdv
FJpwr-JLi DnubLf- Inbound*.
Figutt 3.t Low step-up/ 5bep-down with *^gjibs-.
Copyrighted material
S<CH>gtiiirtiiPbwiw DeinloprtHfnt 25
[jr hurdle bounds at various heights (low for
beginners).
Speed Bounds. This drill is generally used
Over short d isiances {ZjCHfl meters). The athlete
should roncent rateon making a specific num-
ber of ground contacts. Early sessions should
begin with 1 6 ground contacts, with theathletE!
progressing to 12 contacts for maximum speed
late in the season. Speed bounding should be
used in preparing for major com petitions where
speed is more important than power.
Assisted Qr Downhill Training, This train-
ing system can be used throughout the prepa-
ration and competition seasons. An arta with a
slight decline and good footing should he se-
lected And used throughout the year. The idea
Li to run down the hil| r forcing a high teg
tU Mover and a longer than normal stride length
(not reaching), The athlete should run at a
constant three-quarter effort (never more). The
goal nf this activity is to Improve posture, leg
recovery, and foot placement under the hips.
The athlete should run f? (o 12 repetitions of 40
to 60 meters. As the Season progresses., the
athlete becomes more and more efficient- This
exercise stretches the hamstrings and forces
rapid leg turnover,- enhancing both strength
and speed. An alternahvetodownhiurwiiung
is to run a downhill runway and incorporate a
penulti-inate and a jump takeoff.
Low Sttp-UpfStep-Dvum With Weights.
This (trill should bt used, at the completion of
the power phase of the athlete's lifting cycle. A
6-inch bo* should be placed in the power lining
rack. Using a full bar and weights, the athlete
iti-Jps {single. leg) onto and off the box (see
Hgure 3.6). The athlete should begin with a
load equal to his or her bodv weight (doing
three to four repetitions) and gradually progress
to three limes that weight. This is a long-term
exercise., and the a thlete should not attempt to
lift too much weight too soon.
Planning Training Programs
for Junipers
There are several phase* that comprise the
athlete's training program. Moving horn the
overall program down to the daily training
session, these phases are:
• MtiiTQCytlt. The prefix nnft'rO means large,
so this cycle would encompass our entire
long-range training program. It might be
a ^year program, but most likely refers to
a yearly training plan.
• Mtwxycte. This term refers to a group of
smaller training units, in some cases, the
unit would last several weeks and would
have a specific set of goals. It might be a
unit in which aerobic activity is the major
emphasis, or it might encompass special
activities such as overload plyometrics.
Sometimes a coach might want tn limit a
unit to half a mesoeycle; that is, if a
mesocycle is set for G weeks, a particular
activity might be emphasised for only 3
weeks.
» MKtXXyclt. This term is specific to small
units. In most instances, a unit would last
frnm a week to 10 days. This is shown in
the weekly workouts included at the end
of each Specific evtrtt chapter.
• $ttswn. For most purposes, a session is
one training unit. If an athlete trains onlv
once per day., it indicates one session.
Sometime a coach prescribes a two-unit
session each day, and in extreme instances,
three sessions a day-
The yearly matrocycle for jumpers can be
broken down into six. mesocycles;
1. General preparation (4 weeks)
2. Special preparation {n weeks]
3 Power development (J weeks)
4. Preparation for indoor competition
(4 weeks)
5. Power development (.3 weeks)
6- Preparation for outdoor competition
{4 weeks)
This program is designed, to achieve a peak
performance indoors and then an absolute peak
during the outdoor champinnships-
Planned performance training is the only
guaranteed means of achieving success at a
particular time. It is important that the athlete
achieve his or her best performance at the right
Copyrighted material
2k Complete tkn4 nC lurtlp*
lime. For example, the high school athlete's
ultimate performs nee shouLd occur during the
State ^hampionsti i ps and theelite athlete's dur-
ing the World Championships ur the Olympic
GflJTlL'S.
Coach's Tip
All planned performance
training should be devel-
oped working backward
from maj or compel II i on 1o
the general preparation
cycle*
Peaking Jl the d«iinMl time is not a matter of
luck. itcomesonly through del Iberater pla nned
preparation that entails a slep-by-step physi-
ological,, psychological, and competitive set of
progressive: activ ities,
For many years, athletes were trained at or
niMr their maximum potential for as long as
their bodies could tolerate. We row know that
loads, duration,, and intensity must be mixed
and matched. For exampLe, when Volume in-
crMSOS, intensily must decrease.
With any typeof training, the body responds
to stress by adapting to it. In fact, the adapta-
tion is a. new compensation, better known as
iitpercQrnpenselicti. Note on Figure 3,7 that re-
covery or rest must precede supencompen-
sation. That means setting a high priority on
the interruption of all types of training with
proper Amounts or rest to allow the body to
recover before assuming additional slress-
General Preparation
The general preparation phase is designed to
place the athlete at a moderate level of fitness.
Early in this phase, the primary emphasis is on
aerobic conditioning and later shifts to aerobic
power. -General strength conditioning for all
athletes is initiated using A low load with 10 to
12 repetitions, Figure 3.6 is a sample program
for the general preparation phase.
At the end of this phase, eachathlete is tested
with a singje-leg Five-hop test, a standing long
jump, a standing triple jump., an overhead shot
put, a lateral bench hop for 29 seconds, a 30-
meter spring and a 3-mile run.
The left-hand column of Figure 3.& lists
activities and indicates the areas of emphasis
during each mesocycle, To the right are the
actual description, volume, and duration of each
activity. For strength training activity occurring
after the general preparation phase, all weights
are ditennined by a marimum two-repetition
PMktor
Peak loo Ma|or *up#rcompOT5Hllan
ftflny compelrtion al proper lime
Training
N
\
J,
S^
begins
i
\
*■
— V'"'
'N
L ■" "r ■— .— ■
m ^■'^•^
— — "_3^
,,' ,-,r
.•."■■■■
1
..
Peak too late
I
LL
■■"■' '"
Su
M
T
w
Th
F
Sa
Bio<ogical &1a1e
Bherlrainincj
Biological state
prior to any
training
- - ■ Training boo easy
Tninirig odUvm
Training boo hard
fipirr J.7 Bodv Jiiip!dftu» to tr£iildV£ loads during a W«k.
Copyrighted material
Stre ngth and Fciwcr CK^'ckipnwnt 2?
test a t the end of each cycle. This is indicated by
the 'Tot for ma*" entry, As tin? athlete moves
into the new mesocycle. all lifting activities Jire
prescribed by a percentage figure. Fore\ample.
d tiring the specia 1 prepa ration cycle, an a thiete
completes a power clear Lift of 25/ft pounds * 2
repetitions. Ht: shows a maximum lift of 250
pounds During the power development cycle r
the power clean is prescribed to be done at 711%.
The athlete looks at Table 1.] and sees thar7U^;.
of £54} pounds as 175 pounds. Thus, all Lifts are
based nil a percentage of the previous cycle's
next max test (see Table 3. 1 r p. 3H) .
At the bottom of each workout is a legend of
work-to- rest ratios. Keeping in niirul that each
individual athlete may have a different
workload, various activities must In? followed
bv some ryp* 1 of recovery. S^me activities re-
uuirL: more rest Chan others, and some activities
supplement others. Tt is important to consider
the particular workload level of each athlete
when prescribing a tram -recover ratio for each
mcsocycle.
"Training" indicates stress response train-
ing and usually represents at least a moderate
workload. "Active rest" refers to some type of
activity that is usually not as demanding as the
spoil -specific training activities. In the power
development phase, "power program" is used
to denote intense training. This type of pro-
gram can only occur twice * week and should
tie followed bv a lengthy rest period such as a
school holiday break, Competitions are usually
preceded by a rest day. Finally, "sldir reftrstoa
filming session or simulated competition and
should a Lso be preceded by a rest dav-
Spatial Preparation
The special preparation mesocvele has an es-
tablished goal of identifying "special needs";
Hie dvi-L'InpTTiLTt (if wrobic power through
tempo runs of 1 1 10 to 3( HI meters or the a ppl ica-
tion of ui festive force while running as devel-
oped in uphill runs, In addition, much time is
spent on the development of technique or form
running (see Figure 3.*^ \.
For this mesocycle, strength training loads
have been increased to 7Cr* to SO'*, with a
transition of volume of 5 to 10 repetitions.
Specific body areas and lifts ire identified and
taught, The strength training includes Thurs-
day and Sunday sessions using like percent-
ages and lifts, but the Tuesday session is more
ju mp-specific with more loading and more spe-
cialization in activity.
Sbength-spLCid training is anattempt toblend
the power activities of plyometrics with the
running activities. There is a lot of emphasis on
the technical aspects because this is the period
when major changes must be made in the
athlete's preparation technique In fact r major
changes in technique should never be made
after this period.
Power Development
The power devetopment phase is best described
as a maximum volume and load cycle. If per'
formed properly, it lakes the athlete to his or
her [im i t of fatigue tolerance. Recal I that fatigue
must be followed by a rest unit. In this instance,
2 Or 3 days will not allow sufficient recovery.
Thus, we place this phase jusl before Christmas
vacation when all athletes are likely to be far
(ess active than usual.
The real emphasis of the cycle occurs in the
Sunday and Thursday strength sessions (see
Figure 3.10). Not only are there fairly high
repetitions and percentages, but activities are
"superseded "; that is, a hatf-so.ua t exercise is
followed by another half-squat exercise of even
greater intensity,, which is followed bv a more
intense bounding activity. Thun the athlete
immediately moves to a prone leg press, which
is repeated twice and followed bv more
bounding. All of this is accomplished before
the athlete moves on to upper body work.
Such extremely intense activity is not recom-
mended for Ihe young jumper; however, this
system could be adapted for younger athk-tes.
"This emphasis on maximum weight is the op-
timal load concept, which is used (n produce
faster movement response. Lifting should be
interspersed with two plvometrics sessions a
week.
Note that after Christmas vacation, the ath-
lete will exhibit the highest strength and explo-
sive capabilities of his or her career- This is due
to the supercompensarion principle.
Copy rig hted material
2b Curtlpkre B«A u( Jujflpa
General Preparation Phase
Activity*
Ruining
OHM*
30-min rune or Fartlek (one-hptF meeocycle)
Ertensprt lempo, torg inlarvBle — r-Bdium nscowary or snort irtervafa; very
short recovery 35.70% {one*h«lf nwHcyrie}
Intenarva aerobic power W&-B9% "*' or flat
Speed: BO m. 90%-1DO%
Strength
MwHe balance
I Develop tendon ends
Body weight circuits: one-hall of mesocyclB [full squats)
CJbbjie{3 :■: 10),
higfi Slftp-t<)6 {3 * 15) P
quads (3 * 15).
hamstring curls (3 * 1 5 * 1 -day waelurtegHtive [extend with loaded curlty,
indma bertch (3 >: 15}.
dU«*bell*tt ■ 2£)
Test lor max — lasl day of meeocycle; goal ia range ol mcwemenl; 10 reps lor
al' or -^rjrt. :h r ee u^its-'week I all:-: only diMa ranee is tws session may be
twflw than one
Soren-g-tli and Speed
Power, strength
balance
tnical
For mew endurance (one-hat masocycle):
■ Lateral bench hop* (2 * M>*|k lo be completed on strength days
* Double leg (20-40 nvsefl ; progress doubt* to sktgto
« RP-LL -isngle. L la1 and stadi jm 5teir&j
* Backward hopping (one-half mesocyde)
For meso power, 6- 1 reps/eel {wih weighted vael) ol the fbUowring:
* Depth jumps
■ Nurtjlebops
* Longer jumps
Changes in event
Short nn approaches (acceleration curve)
Work leal two steps
Form running
Video analysis
For meso endurance (one-half meeocycle):
* Light madtore bell for strength endurance
For mew slrengif) (ore hall mesoc/cle):
* Heavy Imphment throwing and drills
* Heavy medicine hal wodt flwp aesBictnaiiveff^j
Uultithrows
f^dbFllty
Sialic testing
Sialic stretching
rfwKrnmrfj
r i£ilH yJa TiSrilpIt 1 -i-W^St f^tiiHrtfdL pr^pdf^EICK'i JtlKGCydr?.
Copyrighted material
Strcngtti jnd |"V?iMT [ir^Tclftprncn-t 29
Activities
Cooperation
DriH*
General
■ Games: Basketball, badminton. voUayoall, soccer
Specific
* Standing triple jump h lateral bench hops, Spnrrta, hutfdie drills
Psychological Educate in: skirls; power liftings murlihopB. muttithrDws. technique, Him study,
mdivatiani
A'/
'S
Legend of Work-to-Rest Ratios
Mandny
Tram
Actwerest
WMnmhr
Tian
Thur»d?y
Active rmt
Ttwrt
&*turd*y
fflflfiJ
Sunday
7>mn
v>iiZ
.^
Mirtdiy lufrJdiy Wndnontoy , Thursday
Tram
Tram
flea<
DbAt
FrMty
AcUVBfBGt
Saturday
ftas*
Sgndpv
Monday TlWfltJflV
Thursday
Tr;i,n
Friday Saturday
Sunday
Trwi
Hobday
Thrfm
Tuesday
Tram
Wednesday
flflSf
ThurtuJay
Tiam
Frida?
TJatn
5alu*day
flasf
Sunday
Tram
FipjwJ.fi rrairl'jRiA'rfj
Copyrighted material
.V CiTuplrfF Buukod |umrrt
Activities
Jlunnlnrj
Special Preparation Phase
Drill*
Speed {runways}
Speed endurance
Aerobic power: 2/wwk
SprlM dnils; 2/we*h:
Power speed (hfjle, etadhim slaira): 1 each. SAweek
SHreng-tn
On Thursday, Sunday:
* Cleane: 3 ■ 5. l >: 10 S 70%
> 1,'2 equats: 3»S,MQ4 70%
* Hamstring*: 3 * 5 P 1 * io 70%
* Dumbtwas (arm action): 3 * 10 « B0%
* Incline press: 3 x 5, 1 ^ 1Q 0/ 70%
Tuesday
* Clean and jhik: 2 * 3 ft 80% r 2 * 2 6 B5%. 1-34 90*=
* Ironed leg picss: 3x8© 80%
* Hamstrings: 3 x £ & 60% <3*ngiu)
* Sneteh: 3*58 70%
* Low slep-ups: 2 * 3 B 80%. 2 >. 5 C 00%
* increase Ofl> x 2, 5 each week
* Teat lof max
Strength end Speed
For me» powef (one-half mesocyde):
* Spending one-step, two-step triple jumps
* Ai hart-approach, FuH-approach jumping
* Boh jumping
* Lateral bench hops
* Huidle hops
* Depth pjmps
' Depth Id hurdles (no weight)
For mesa endurance- (one-half mesocyctal:
* Longer jumps, 3-4 sett (while outdoora)
Technical
Full ain approaches
Drills specific For polevaiJt
Jump for height (Film euuluallon)
Multithrows
r^adicine belb end varied implements, (medium weight!
Decreasing volume, Increased Inlenerty
ubility
Sialic
Dynamic (i.e., sprat-hurdle dime)
Coordination
Event-specific diile
Psychological
.
Dedication, persistence, concentration
TfwirmiuJJ
Kigui* iS lMUi|ile 6-wwfk bfH^i ^1 ivuparatiLin muson-ck.
Copyrighted material
Suvngflu and- Fowct tVvdopmcm 31
<lUl
<S
Legend of Work-to-Rest Ratios
1 i
Wednesday Thursday Friday Saturday Sunday
Ttan I Asttya-r&at Twn Train FtasI
I I
Monday Tuesday
Tra>r> Train
Wadnaaday Thursday
Tra\n Active rest
Friday
Saturday
frain
Sunday
Monday Tuesday Wednesday Thurtday
j-.'-L-enesf
Train
Active rest Train
Friday Saturday
Train r™r
Sunday
Tuesday Wednesday Thursday
Train T'.c;- Train
Friday
Ac n'vfl Rtsr
Saturday
Sunday
R&sr
Wednesday Thursday
Rn* Train
Friday
Saturday
Tr.:|„l
Sunday
R*rf
o^>
Monday Tuesday
Travf Trtrh
1
Wednesday
R#si
Thursday
Tr*in
Friday
TftH
Saturday
AeHv+rW
1
Sunday
Figure 3lS («mfmnnJj
Copyrighted material
12 Complete Book of Jump*
Power Development Phase
Acthtftla*
□ rills
Running
For speed and power:
• Stadium stairs
• HiB sprinls LrJfiQp town}
■ Ball sprint (ft* leg speed)
» Spnnt-hurdle dnlls (daily)
For special endurance:
■ 2O0-3QC 80^.-90%
■ 150s 90^100%
■ 80s 90%-1OO%
Strength and Power
JiMtips On the lirsl and (hird (Say*:
* rial' squalfr'set ■ € reps 6 80%
* Half gquatsi'set > a neps fl 90%
■ Single-leg hops Id 40 each lag
* invened-leg press/set ■ & @ 100% of half squat
■ Inverted-leg pre&isel ■ 4 -S 1 1 Q°s B a\ half squal
■ S ■ stair hops, swigke leg each night
* Power clean/set ■ 8 <S 70%
* Power clean/sat * to # 90%
* Depth jump ovierhunJIa * 15
* Snatch/sat - 4 « 90%
On 1h e second day:
* Cleans: 3 < &, 1 * 10 © 70%
* HaH squats: S * *, 1 x 10 ft 70%
* High slep-nps: 2 * IS S£%
* HamsiriPlflB: 3 * 5 ti 70%. 2 * 8 & 75%
* Low slep-upS and down: 1 >: 8 O 70%, 1 ^ B C 75%, 1 * 8 * 90%
Max weight test
mlcal
Consistency oF runway
Speed for last sin steps.
Consistency of height over &-1Q jumps
Hultithrows
Heso power 1 &1eo throw}
R»ibllily
&la.1ic stretching
Psychological
Intensity erf power wortouls; concentration cc consistency
ia-nUnutil}
Figure 3. ID Sample- J-wpri ppwer dc-vrinprrrt.'nt mcsr<ycic.
Copyrighted material
Strength and Power OfviclopincfiT il
w.
o
Legend of Worfc-to-Rest Ratios
Monday
Tuesday
Tifliri
WadrwBday
Thursday
P5w*r
program
FrUty
Saturday
Sunday
ftjttflf
projran?
<bi£
6"
MMdly
luaaday
WAafKhSCUy
Thursday
Friday
Saturday
Sunday
Tlmrr
ActFYBfBSt
AtfVfl ftW?
ftww
Tram
flesf
Pomr
prvgmm
>M
^
Monday
Ira in
Tuesday
Acttvefaat
Wednesday
Thursday
ftjtwr
urogram
Friday
Itbti
ialurday
Sunday
FiguM 3.10 'fjurfiHunf j
Copyrighted material
3i CurttpLebe DchiL Lit Jumps
Activities
Running
Indoor Competition Phase
Drills.
Sprint-hurtle drills {daily)
Powief-b«ind^owier-sprin(t
2040-eO speed
BOS Curv* of straight 90%- 1 Q0%
Power Sprinlfi 100%
100-1503 90%- 100%
Strength
One-hfllf mew: atwdtjie strength maJiiftenance— specific strength
Power Tuesday and Sunday or Tuesday and Thursday, 2 BSBflkxiBtoeak
- Snatch: 1 xG«B0%
- Half sqjubIb: 1 x 6 ffl 70%. Ix&O 00%, 1 x 4 « 65%
* Hamstring*: 1 X 6 A 70%. 1 i 5 A S0% r 1x40 60%
* Lateral bench hops: 1 x ao &
- Ctara; 1x0 9 70%, 1x59 80%> 1 *4 6 £5%
One-half me»:
» Ma* ornsar-man Bfl h i every 14 days or lata
Speed Full approach or skin drilfc
* Speed bounding
■ Depth jump, lew v Briery
* Short jump*
* Ugntweight Imptemenl irwowlnfj
mteeJ
CcKnpeWion-spaciric
* F Jl lumps, Aim evaluation, problem solving or throws
Flexibility
Static Blrateh ng. propriocaptira neuromuscular rreilrtatfon (PNF) StrHche*
Psychological
Confidents', concentration
fcnntmuidj
Figure VII Sflnplc 4-vnrcfc indoor competition mesocyde-.
Copyrighted material
Slimglh and- Towci r^Tlppmcnt 35
'//
Legend of Work*to~Re«t Ratios
M if-. -i : :
Tfwn
Wodnaaday TTiuraday
Friday Saturday
Sunday
Rest
Mn-riay
Wadnaaday Thuraday
Friday
Saturday
Sunday
fla*
Saturday
oompeMKm
Sunday
Rett
Monday Tuaaday
tram TVarn
Wednaaday
Mi'.-. ■
Thunday
Friday Saturday Sunday
COfflyM^niprt &OMp*liti&Y Rest
flBjm3.Il fomri'imnh
Copyrighted material
& Complete Back of Jump*
MtlH
Running
Outdoor Competition Phase
ngih
One-half meso— two aniioni/wvek-
Day 1
» 5na1che&: 1 - 6 S' 70%. 1 <4« &0%
■ Hamstrings: 1 -Gfl 70%, 1 * & 9 80%, 1x40 85%
> Lateral bench hops with dumbbells: 1 - 12 s
* Cloarts: 1 x 6 © 70%, 1 ■ 5 © 80%, 1x40 £5%
Day 2
■ Quarter squats: 1 -6 4 70%. 1 - 4 0' 85"/=
- LOW SLep'U|K 1 ■* B 70%. 1 x 6 ft 75%. 1 ■: 6 * 60%
* Hamstrings: 1x5© 75%, 1 x 4 O 65%
■ Lateral bench hops (light): 1 ■■ 1S
■ Oflans: 1 > 6 © 75%, 1Md 85%
One-haH m«o— one »*itafV»taki
* deans: 1x59 70%, 1 * S O 80%, 1x40 8S%
* Quarter sojgais: 1 * 6 © 70%. 1x5© 80%, 1 x 4 © 85%
* Hamstrings: 1 . 8 © 70%, 1x60 75%, 1x6® 80%
■ Lateral bench hops: 1 * 12 O 100% flight*
10 Days Prior ta Major Competition
■ Quarter-squat cleans: 1x4© 70%. 1 x 2 O 85%, 1 * 1 © 90%-100%
gngth and Speed
Jumps specific 1& event
High inlensitylow volume
infeal
umtithrowt
Competitive analysis
Low volume/high irnwwity
Light implements
Flexibility
:hological
Swn* sialic. mGstty dynamic
Confidence
iamtnaitit
Tigatt 3.13 Sample 1-week outdoor nmpeUnon taoMyeit.
Copyrighted material
Sftwigth «*d Power Dtvt Idfmvfil 3?
N ^
Ss
Legend of Work-to-Rtit Ratios
Monday
Sinker
htm
Train
ffleaf Acinv rast
I
Friday
flssi
Saturday
flwr
Monday
Stan or
tram
Tuafebr
naHSfpjMapy
Darin
Thuriihf
Friday
Satufday
7>ain
Sunday
x\i/
K 46|p
Msndjy
Jraw?
Tuesday
Aebvotott
Wfrdrtnfcday
Ttmnttty
RWW
^olurday
Figure Mj rLT'.'iiTuML'iJi
Copyrighted material
38 CJLimplrtr BixiIujI 1 Jumpi*
Tabl* 3-1
W^^ht Training FrncfiitJijjc
WL 4W»
45*.
sn
55% W%
05% 70% 75%
801%
85'<i
90% W%
50
JO
25
25
3D
30
53
55
40
40
45
45
45
hi 1
2?
30
30
35
35
40
40
45
50
35
35
■
TO
30
35
35
40
40
50
50
55
55
60
60
65
SO
»
40
45
50
50
55
60
65
70
70
75
*0
35
40
45
50
55
60
65
65
75
80
m
BS
in
40
49
JD
55
m
65
71
75
80
*■-
«
4-5
110
45
M
55
til
tis
n
75
85
90
95
1D0
10JS
13d
30
S3
«
65
71
*0
as
90
95
100
110
115
no
H
«
65
71
m
65
ML
1IH1
103
110
US
125
ito
5=
65
70
71
85
90
100
105
110
120
in-
133
150
hi'
70
75
55
90
IOO
105
115
120
150
ns
1*3
It*
63
75
■
40
**
105
110
120
150
135
145
i" •
ITO
70
50
■9
45
100
110
120
125
135
145
155
■ ■ •
160
70
SO
*o
100
110
113
125
155
146
155
1*0
1?B
190
75
415
90
105
115
125
155
149
150
160
170
160
ioo
hi:-
»
100
nn
320
130
140
150
160
170
180
1W
no
85
100
105
115
125
155
145
LIS
170
ISO
140
l*i
so
W
100
HD
i.''
130
145
155
165
175
185
2D0
210
230
«
IB
115
125
140
150
1*0
175
185
195
205
220
MO
95
in
Ufl
150
145
153
170
1*0
1*0
205
:n
.-"'
£50
145
175
190
200
215
111
240
2*0
105
120
(30
145
155
170
UO
195
210
220
235
245
ITO
114
12*
135
ISO
144
175
1*0
200
215
230
245
255
1BU
Lin
115
141)
155
170
ISO
195
210
225
240
250
265
iv\
115
130
145
inn
175
190
20S
220
250
245
260
270
27B
MO
uo
115
ISO
145
ISO
195
Ztt
225
MO
235
310
13
140
155
ITO
115
200
215
250
250
205
280
295
MO
1»
145
UO
171
190
210
225
240
253
270
24Q
nlH
i»
US
150
165
110
200
210
250
250
205
280
300
3U
.
115
160
175
195
210
250
243
263
2S0
300
315
335
3W
140
1+iil
190
300
220
250
250
270
290
310
520
540
a«
1*0
ISO
2fl)
210
230
250
270
290
310
350
350
370
42)0
170
190
210
1»
250
270
III;
SID
520
340
3*)
360
3*0
3S0
sua
4t0
-HH'
430
4*0
140
220
240
ho
SO
310
540
560
380
410
450
460
510
200
330
3*0
2»
310
130
3*0
580
410
450
400
490
540
130
MO
170
300
,121!
350
330
II.
450
460
4*0
510
37*
L»
24ft
2*0
310
340
3711
UO
UO
460
480
510
340
40*
H*
STO
340
3»
3*0
3»
uo
450
490
510
540
570
Ki.KLuwlt.-d bn 5 lb.
Strength md I\h*xt Dd-v lopmem JN
A second power development phase- can be
used as £i transition between the indoor and
outdoor competition mesocyL-les.
Preparation for
Indoor Competition
The indoor preparation phase should also be
considered the preparation phase for high
school or non indoor compel i tors. Outdoor
prepa ration precludes strength activities for
those college programs- that consist of both
indoor and outdoor seasons.
Coach's Tip
When entering into the
competition phase, the
coach and athlete should
remember that the hay is
in the barn." The prelimi-
nary work is complete, The
goal row is simply perfor-
manee.
The purpose of this phase is to reduce the
volume of training and begin special speed
adi^ itie*. Tile intent is not to promote a back-
ing off attitude toward training but to tOmpOr
or moderate activities, particularly the strength
training. Note that Ehe Inad percentages range
from y^i to H^f J ; but there are fewer repetitions
(see Fifcunt 3.11).
fhe bounding activities have changed from
power to sipped . Hasina I ly_. the jumper's empha-
sis has now moved from strength development
(ofii,unlenana i . and the- iwl priority \$ to move
toward competition.
Preparation for
Outdoor Competition
The competition phase is perhaps (he most
complex fur the coach lo prescribe because-
the individual athJctL!s r idiosyncrasies must
be understood and their abilities assessed ac-
curately to plan the activity immediately pre-
ceding competition. Some respond well to resl
and some do not. Too often we intensify ac-
tivity, and (his is detrimental to the nerve re-
cruitment properties- that are necessary ( OT
high performances.
The goal of this phase is to maintain strength
levels yet provide sufficient recoveries (see
Figured. 12). All activity is performed al a mod-
erate load with few repetitions
Ten days prior (oa major competition, we
want the athlete to complete the final strength
work at a moderate level for a single rnani-
mum-tvpe activity. EiverythingshnuLd be per-
formed at near top speed and with maximum
recovery periods. The only concern is achiev-
ing high performance. There should he no tech-
nical changes, Confidence is the key— the ath-
lete is- ready En perform well, and he or she
knows it.
Summary
^Several physiological considerations must be
addressed when designing a strength and
power program for jumpers. Training drills
and activities must follow a progression that
safely increases the athlete's workload, speedr
and overall performance. A plyometrics pro-
gram can assist in evaluating and improving
the athlete's strength and speed, A compre-
hensive training program includes both gen-
eral and specific preparation phases, power
dL'VLilopment, And preparation tor competition.
Together these components comprise a well-
rounded training program mat will foster im-
provements in the four jumping uvents.
Copyrighted material
C opy rig hted m ateri al
Part II i Event-Specific
Technique
and Training
When an athlete evolves to a point where he or she is ready to
specialize iii a particular e^Cnl. it':- like going through a graduation commencement
exercise- Thedflvsof general participation are gone — not forgotten, but gone, A whole n^v,
era begins. To become an event specialist, an athlete must fully understand hi- <ir ln'f
pergonal strengths and weaknesses and, inure important, must learn how to capitalize on
Iht- strong points and improve the weak points. To be successful, atrdL^esmust unders-taiNf
themselves to the fullest.
The role of the coach in working with an went specialist is almost awesome. The coach
must he teacher, counselor, and ultimately partner to the athlete Successes and failure*!
must be shared. However the important thing to remember is that the product, (he athlete's
performance level, is a direct result of the process, The process may foe short or long term,
but choices and decisions must be made early oil.
Event preparation must foe centered Around Specific tasks, and both coach and athlete
must focus- All their enemies on those tasks. Recall that four mechanical factors govern all
of the jumping events. These factors have to do with height, angle, Speed, and rotations At
takeoff, and they do not change from event to event. Now r however, these factors must
be looked At In terms Ot fine-tVliins 'he Skills of a particular athlete to achieve peak
performance in a particular event. The coach and the athlete must break down the event
into its constituent parts and set goals for each individual segment., one at a time.
eventually blending them back intn a unified whole.
41
Copyrighted material
-12 CsHnpkle EiKjJi od Jumpt>
Although governed by physics, style must
be selected tin R-uit a particular athlete, Deci-
sions must bt" madi- n."sar dtftg the Length of the
runway. Is there too much speed to make (he
tranMtkwi into the takeoff? What larking should
tx.' JbL-d fur thr lung and triple jumps? Is a
double-arm or singlo-arrn motion mure effar>
ti v* for l he athlete's specific event? What body
posture presents or speeds rotations? What
method trf approach run start will best suit the
Athlete? The list LjJ Lfidk-SSr but over time,
ttiraugh experiment, analysis, and application
of the ba£ic mechanical laws, the athlete can
achieve great success in the specific area.
Chapter 4 examines thelong jump. The triple
and high jump? are explored in chapters 5 arid
6 r respectively. Chapter 7 delves into the pole:
vault,
C opy rig hted m ateri al
I he tang jump is the most neglected jumping
event. Too few coaches leach and monitor cor-
rect jumping technique just as too few athletes
re^Uv work at the event, It's as ]f everyone
assumes that the fastest athlete- will he the best
lung jumper Although relatively simple, the
long jump should be broken into components
that can be developed individually. These' in*
grtxtients an." the key?, tt 1 1 tn' i 'riL'L ti v^-ii i"»s * >i" ihf
total lunj; jump.
Keys to Long Jumping
Achieve maximum speed in the ap-
proach
Lower the hips in Ihe peruillimaie snide
jnd allow them to rise In maximum
het^M al takeoff while maintaining
speed
■ Move the hips forward and up for
nUusiTTram distente from board contacl
In font release
m Prevenl or neutral iw forward rntaiion
during flight
Position the feet huriionlally At mail'
mum distance from the hips lit landing
Copyrighted material
-H Curiipk'U. 1 IkKik Lif funiph
Approach
An athiL-te who is fast and tan conserve this
velocity throughout tht i tAkeoff will boa good
long jumper. Horizontal velocity in (he long
jump contributes mure than two times the poten-
tial disMnee to the total pump dun does vertical
velocity. As mentioned in chapter ], the elite
Icing jumper wil I le^v the board ar an angle of
20 f or less. The faster the velocity, the higher
and longer the cenier-of-mass trajectory.
Ideally, th? jumper will accelerate; from |}ie
start to the finish ai the approach. Acceleration
is demonstrated by two distinct factors^ an
increase in stride length and an increase in
stride frequency. Anything that cauiies the ath-
lete to red uce stride lengl \\ and thu s lo deceler-
ate iv'M result in an inferior jump. Therefore,
i he jumper's approach to the board at optimal
stride length is a major iactnr in long jump
performance.
d*
Coach's Tip
Younger, less mature ath-
letes reach top speed
much sooner than do
stronger, more mature
athletes.
Ptrtture Ihrough Acceleration
Body pofinjredu ring the li rst six to eight strides
is one problem area. If the jumper pushes OUt
hard from the takeoff maris and does not allow
the body to gradually reach an upright posi-
tion, the stride length will either shorten or
Nike Powell
This SSquWM Efetaite lt» Aflbre lafcjWff through landing tA Mike Powell's world record paffpf-
Of special interest tg. the directional pa Hi erf he CMrtsr ot mass, which shows a towering
1 1 .1 melers per second, ft is unclearwhy his best jump was produced by such a relatfytlv slow
Copyrighted material
Long lump- 45
Lengthen in an irregular manner, As mentioned
irt other chapters, budy posture must be a
product of acceleration.
As always, the most effective and efficient
position for velocity is to be upright and tall.
Al the onset of acceleration, there Is a pro-
nounced forward lean, then gradually, as
speed reaches the maximum, the body will
naturally assume a tall, upright posture (see
Figure 4.1). For a mature lung jumper this
erect position should be reached in the first
12 to 14 strides
J?
COach's Tip
For ihe trained athlete,
steering adjustment is
completed four to six
steps before takeoff.
Length of the Runway
The length of the approach run is determined
by how long t| lakes the alhlele to reach top
speed . The elite athlete wilt jjenerally reach top
speed in approximately 20 to 22 strides; the
developing athlete will reach this ultimate
speed in IS to IS strides. The coarfi and the
athlete can best determine this distance on the
track and sway from Ihe runway. Only after the
athlete has demonstrated an optimum length
for an approach run should it be incorporated
onto the actual runway. Remember that the
sole purpose of the runway is for the athlete to
reach the takeoff point at the fastest possible
velocity- The basic rule to follow is: 5ft ftit
maACa uT 8/85 meter* [29 (eat 4* 1 /2 riches) at the 1 991 World Championships in Japan,
accompanied by maximum nip nalgtit at taKeoff. Ths pump occumid with a veJoony of
speed Perhaps mote time was gained from ground takeofl to foot retail
.Vulr Vh*0 Wil* |Hn)tin i-t B*M.foH \t^rinr Sh* t'n . I Hi
Copyrighted material
4rfi C'LimpLett' Hcnik nt Jumps
L*fl
RigM
Lett
Right
Lett
Rigrt
pusn-oll
UtSlritt*
Sndslrida
SnJMri**
4thStIKtO
ahsirid*
Left
Figucr 4.1 ISody potstunc during ttc fil5t sis stride* erf Itif long jump.
TaMr LI
Mfck* Powell 1 * ^Lfidi- U-n^th a< 19W TACChainpwnshJps in Notwjlk,CA
Qnd*r
lit ->.trid rn
TfLiI No.
Stride* runiintng
htinrt- t^kcalf
1
|7.9j)
2
(IS.13
3
(7.95*
4
V s )
5
■
(KM)
Avn^gC
1
23
0,72
0.73
h*
0.74
j.*i)
0v74
0.76
0.94
a
n
UT
1.57
l.»
Ul
1H
1S6
144
1
a
Itt
l.W
1 ht.
1.65
1,73
lit
1,65
s
it
ut
19J
2*1
1,»
212
1J»
147
*
11
14*
2. in
l.W
2.10
111
2»
2J5
7
17
LU
117
114
137
Ul
2.IH
121
H
1*
uo
Ul
£2*
US
Ul
242
224
fl
15
2.35
:.m
233
240
2. "5
2.-:
:.-,:
10
14
235
2.41
Ul
243
244
233
23?
11
13
247
1«
2J1
US
141
23*
246
13
"■ 4-1
1 Jj i
I Rl
2 IT
n jc
13
it
151
2.47
144
150
2J0
147
14*
14
u
2j4»
2.51
: 15
245
Ui
144
146
[=.
t
1,42
252
251
us
2 5K
ITS
153
«
9
2j42
l£i
24a
2*2
140
151
240
17
7
171
2.3
Ul
IhO
2.60
1 Z'
2_56
11
147
US
1.54
141
147
14
3
170
Ifcl
us
IB
245
170
U7
a
4
166
2.50
2.1*
2.42
I '*•■
172
Ul
21
3
US
2,37
243
1 !•>
U|
140
2 VI
32
149
24fr
244
23
1
2.20
2,1-8
111
:.ii
104
116
114
W*r. U«d widh pmnra™ nd Dr. Jauw* Hay.
Copyrighted material
Loftf, furnp 47
rtuiiintv J\l'fii thsi>lriil4ttu<ll "s MCt'h'Titt iort l'n rti h ; iht
tira'dfiitiflii Aitfiv duMiId tuyt l*f dictated bu ru \\ i^itf
Ti> achieve maximum acceleration as effi-
ciently Ji pireiibie, the budv will rise at a con-
sum rate. This postura I change is a direct result
nf H.trid.i? length and frequency gradually and
smoothly increasing during each step. If there
is a ny d isruption of progressive posl une, there
will also he .1 disruptive change in stride pat-
terns. This, of dfninw, will affect maximum
acceleration over a given distance -and most
likely neduo? jump disiance.
Dunn^. the 1990 TAC Championships in
NorwaJk. California,. Dr. James Hay, TAC/
USOC biuinechajust in charge of the horizontal
jump*, performed a biomcchanical analysis of
Several jumpers One of the jumpers evaJuated
was future world record holder Mike Powell.
The analysis detErrruned that Powell was hav-
ing d if ticulrv wi|h general prnjpiessirai erf stride
length.
Trie report of the analysis can. he used to
evaluate the progression and consistency of
Powell's fuil run-up, particularly the last four
strides prior to the jump. In Mike's heat jump of
&.24 meters (Table A . 1 ) r note that there is a si iftht
d i f ference between strides 9 and I n. Then? is an
increase, but it is not significant. In Mike's
second-best jump of &.13 meters, stride 6 is
shorter than stride 5. However, the big problem
occurs in strides IS to 23; in every trial, there is
J decrease in length on nearly every stride.
Dr. Hay also evaluated Carl Lewis {see. Fig-
ure 4,2 and Table + 2). Although Lewis's evalu-
ation only included, his last four strtdes, in
contrast to Powell's runway r vou will note a
general progression of stride length until the
last step, which is shortened to achieve a high
hip position
Fi&itrt 1.1 Thv livl &.<Ut i-Uvim -.<i £ it) Lwis'i i]Jprt>*C.h far the Lung furtftji 1-tlJL = kfiy\lh uf kiirfh [u I Ji1 htriJe; KL :
l™^.ih nJ ih:nt to 1*^ siridc. St. - It-r^tl* of wtwui to l«1 sJndt: ISL - knpth of I a* I Jridt).
Viy Um\I wi* pcTranNon m IM f*nn^ll*y.
Title 4.2
Sfndr I ^n^hs in Two Carl Lo^l* Jump*
Fitil
4&L
3SL
ZSL
LSL
CH^rtc 1 *
ixf jump
Otj-mpLr trial, t
TAC Ni<knul Ctumptanshlp, l«7
tr ic^i
2-SSm
US' 5'^t
2J&m
l.i*7 n
rs r 5V h "t
J- ^1 m
" itfri riiwiMnn nl fr Hjji IHj
Copyrighted material
4fl Complete Book c\t Jumps
Inconsistencies in stride length can bedue tn
various reasons, such as wind, either/behind or
into the jumper, fatigue r soreness etc. In some
case^ njrwjy length needs to be adjusted;
however, most often (tie athlete makes the nec-
essary adjustment subconsciously. This visual
control or steering, as it is failed, tends En occur
h> that the alhLele can hit the takeoff bond
accurately. Some athletes are good at this; oth-
ers Lack this specific skiEL
The coaching implication of this steering
mechanism is that the automatic: adjustment is
Completed around five steps prior to takeoff.
However, the mechanical implicaticm is that
any adjustments are subtle and that velocity is
not lost-
Ill the long jump as well as the triple jump r
the point at which the steering is completed
will be approximately five strides prior to take-
off. This is significant because it means that r
due to the earlier adjustments,, the last five
strides will be (he most consistent of the entire
runway.
For this reason, the four-step coach's mark
is established. If the athlete has determined
to jump, the last four strides leading into the
jump wj|] have a constant average distance.
If the average of the last four strides equals
S feet, the coach's mark will be 32 feet from
the takeoff board.
The average of the last four steps should be
computed over many practice runways with-
out the takeoff board. This is so that trm athlete
can accelerate through his or her entire 16 in 50
strides without having to make the steering
adjustments necessary to hit the board- The
coach should measure the distance from the
fourth step out to the toe erf the takeoff foot at
foot release of the jump. This distance will
provide a suitable four-step coach's mark
As the athlete becomes stronger, new check
marks must be computed For developing ath-
letes, this mark will progress from 6 inches (O a
foot within a year. Always establish the mark
away from the ruilway, when? the athlete can
freewheel into the takeoff with no fear of foul-
ing. Ideally, within reason, the coach's mark
should move back ^im dually, depending on the
athlete's ability to maintain velocity and erect
posture into and off the takeoff board-
If the athlete has tc reach to hit the board
from the four-step mark, then due to the pos-
ture-acceleration relationship, this will cause
the athlete to lean back too far and thus de-
celerate. Obviously, the check mark is too far
from the board.
Tnis sequence illustrates an 6-71-meter (S&-toot 7 -Inch} |ump by Carl Lewis al lr* 1 &B4 Olympic
length . This jump had a town horizunlal velocity Than other jumps tna: covered gf oalCr distances
Copyrighted material
Tjpjjjurop 40
Conversely, if ihe stride length begins To
shorten to allow the jumper to hit the board,
deceleration Ls again occurring dud the cheek
mark is too close to the board.
Over lire years, Car] Lewis's long jumps
have been evaluated in depth by Dr. Hay. In
read i ng the various reports on Lew i s, i t is inter-
esting to note that little attention was paid, to
his techniuue in the air. Most of the- investiga-
i ion < oncentra ted on speed at ta kcoff, hiphcight,
and stride length from the f oaoh s mark 31 four
strides from actual takeoff.
The distaitte of the coach's mark varied
horn 3.GG meters (28 feet 5 inches) to 10.27
meters (33 feet H inches). The Studies indi-
cated that Lewis's best j ump& occu rred when
the four-stride distance was the greatest- In
essence, the 33-fout ft-inch ma rki provided
greater horizontal velocity at takeoff, result-
ing in a greater jump d istance.
It Should be noted, however, that in one
eompetil ion, the 1*396 TAC Meet, Lc wis's fourth
stridi. 1 distance from takeoff was significantly
longer, It increased tit 10.37 meters {34 feet),
and h is actual long jump distances dropped to
H.16 meters (16 feet 9-1/4 inches) and 8.35
meters [27 feet 4-3/4 inches), which for Lewis
were not good jumping efforts-
Transition From
Run-Up to Jump
At some point, the athlete must prepare his or
her bodv to move from a near-maximum hori-
zontal velocity to vertical impulse. To make
thij transition, the jumper's hips must settle or
lower- The key ts to make this adjustment with
as little effect on speed as possible. To accom-
plish Ihls, the next to last stride must be length-
ened slightly. As (he stride increases a little
beyond the normal k celeration length [6 feet*)
inches),, the hips will Lower naturall v (see Tables
4.3 and 4.4}. This pkices the hips in a position so
that on the final Step, the center of mass can
move from a low to a high position and from
initial foot contact to foot release in the jump.
This Ls the basis of the vertic a I enmponen L.
Foot contact during these last two steps is
also of great importance. The actual lowering
during the penultimate step is enhanced by
Landing Hal-footed with the foot directly under
the hips and moving backward actively. The
final step of the takeoff foot onto the board
should also be flat so that the full force is
directed into the board over a short rime pe-
riod. If the foot contact is on the toe r the ankle
trials Although not oft* of flis better jumps, hie foal tour stride distances are of equal
^
Naif. Ufttf With prTmlw^in I it | V |pmn Hip
Copyrighted material
50 Curinpkti: lfcx* vi Jumps
will be forced to fle\, tj using l1 dissipation of
force and a longer duration on the board than
desired- On the other hand, if the foot lands on
the heel, it causes a braking action and a large
horizontal speed reduction- The emphasis of a
good takeoff is the distance (the- lungtr, the
better J the hip moves from an active fool temch-
down until foot release.
Biomecharucal studies of the duration of
foot contact on the board have led to an inter-
esting conclusion. Regardless of the athlete's
speed coming inio the board, the foot contact
duration remains nearly the same. Cnmpar-
tng a alow athlete running at 6 meter* per
second (almost a jog} to an athlete running at
11 meters per second, there is almost no dif-
Tible 4.3
PdW»J'« Horizontal Velocity nf 5a*. Jump* [Yeaenbcd in Meteni/ Second* and Distance 1 Jumped
Trial
I
1
3
i
5
*
DUUIHC 111 flHNfl
a«)
urn
f?.«>
IFi
000
Distance in (ret
■:.'. i'"'
M'B'V/'t
US' IT
01
m
S2T'/,*}
Speed in. mftrn'iKDiult
(10.711
ua.sii
II0.-1B)
<9.W
I1M01
uo.nl
Nate. D*1.i frcim Dr. June* Hip.
TiblH-4
CumpArisun uf Stride Ijfr^lh of Eklht Jumper
Athlete
Fourth Id lial
Third Id tail
5*»nd to last
lag
1 »1&UJ i- 1 |un-. t .
i n
T10V
i>
1T2T-
BoslDn
4U&AJ
•S^
tiw,"
»Tp
frriOvine^vjn
It'SSRJ
TWif
4
S'J"
uV/~
Kubcrts-un
lUSAi
rr
6V
a*7v;
Belt
«SAJ
5»f^
IW/
ja^V,"
Shelby
PUU)
r$t»
«f,"
ppr*
6107,"
ww^
Pupov
■ 1. vSRi
77V;
r* 1 /;'
• t»
TVf,"
J 4 II ■{••
mtf- Uwd *mh frt*nbwHiMi iJ [Jt. Ijawi. H*y *nd thu Uiwl*d Stutidympt Oniuiuth.*.
Copyrighted material
L.nn|{ Jump .=il
<£
Coach's Tip
The transition goal is to
get as low as possible
without slowing.
ference in the duration of foot contact. With
incn.t-iH.tl speed, the hips simply pass the sup-
port foot foster and produte a moreeffeviive
stretch reflex In the muscles. In lay terms, the
root release speed is a desired outcome, but
what actually happens is that the center of
mass moves the wne distance bul with a
lower trajectory and a much higher velocity
from point A to point B.
Takeoff
The most important factor In an effective take-
off is to create as large a \. r ertLcAl force as pos-
sible wilhoul losing horizontal speed. 1'he ac-
tual takeoff should he thought of as the entire
period from touchdown to foot release. A great
deal mu<it happen during the short time the
planting foot is in contact with the board, Dur-
ing | his 1 ime, tlie jii mper 's goa L is to move the
hips, or more specifically, the center of mass,
from a low to as high a position as possible: Ut
|r*e same lime r the hip height must be kept
within a range thai will allow speed to he main-
tained. Not imlv does the pumper want tu pro-
duce as long a push as possdhlo, he or she must
also "load"" the lakeoff leg to initiate (he myotonic
stretch nefle*. Physiologically, when a muscle is
iitnftL-hL'd. it t]i^n automatically contracts. The
faster it is si retched, 1 he groaler theeon traetion-
The "l^vnmetrics Training" section in chapter.^
describes the loading stimulus.
The?** two faclors, coupled wtlh transfer-
ence of momentum from the leading knee and
I Ik 1 fast-moving arms, provide the large im-
pulse ihe jumper needs. At takeoff, itie jumper
wants as little bending or Hexing of the knee
and hip as possible while going, through the
compression phase of the jump. As the Free
leg moves forward, the heel should pass close
to the buttocks with the angle closed at the
knee joint. This action will provide mA*imum
speed of the knee r also expressed as angular
momentum of the knee- The speed of the knee
will be transferred directly into the support
leg as an added force exerted into the ground.
Along with a vigorous arm action, this pro-
duces a ground force that is redirected back
into the jumper. As the Leading knee ap-
proaches *Hy from the vertical axis, the limb
naturally decelerates, which coupled with de-
celeration of the arms, causes an unwtightirig
in conjunction w ith the extension of the ankle,
knee, and hip and propels the body off the
ground at precisely the same instant. In ad-
dition to the above, the jumper want? an ab-
solute upright and extended posture to en-
able the center of mass lo be at its ullimate
height.
Long jumpers use three or four styles of
takeoff. These styles vary in effectiveness and
should be experimented with to sen what works
best.
Kkk Style
This technique Ls used by jumpers who em-
ploy the hitch-kick jumping teehnicjtie; how-
ever it is appropriate (or the jumper who an-
ticipates the active leg cycling before a full
impulse has been directed into the board. It
does not allow full extension of the hips or
complete application of impulse. The foot is
kicked forward prior to ground release (see
Figure \-3).
Double-Arm Style
Although this style Is nol well known., it has
been used effectively by most of the greathang-
sr/le jumpers over the past 30 years, including
Robert Emmiyan and l^or Ter-Ovanesyan of
the foTnef Soviet Union and <iregory Bell of
the United States. It is difficult to achieve the
maximum benefits of this style without slow-
ing the horizontal speed of the run-up; how-
ever, it is an effective way of developing a large
Copyrighted material
52 CLinvpLrte bc»uL u^umpn
figurt 4.3 Tht luck-sn'ls technique.
flgtirtCt The douHe-artfi atvk.
transference of force- irttii the takeoff leg by
moving both arms in a vertical direction. For
jumpers who use the hang technique, the
double-arm style adapts niceiy to the double-
arm swing, that accompanies the hang jump.
Both arms move in a vertical direction to pro-
duce high hip height and a large impulse (see
Figure 4.4).
Sprint Tahroff
This style has a classical siiigie-airmactLon that
resembles a sprinter In full stride (see Fig-
ure 4.5). It is preferred by most coaches and is
often emphasized by technical writers who are
attempting to describe a takeoff that conserves
speed while running off the board. This tech'
nique can be adapted to any style of jump hut
is best used with the hitch kick. Although this
style is the most popular, it Ls not necessarily
the best. It dixs nut provide maximum Aim
impulse into the takeoff leg and often does not
allow the body to be upright and extended.
However, it does provide a high hip position
Puttier Sprint or Bounding Takeoff
If ttiEJ primary goal is to provide maximum
impulse along with speed through the takeoff
and a. high hip position, the bounding takeoff is
probably the best choice for the hitch-kick
jumper. It would rank slightly ahead of the
doable- arm style because it allows for speed
maintenance into the takeoff- As shown in Fig-
ure 4.6, the right arm is extended, which at
takeoff provides some countenrotation to the
forward rotation that occurs while the athlete is
airborne, because of the right arm extension,
the bounding takeoff blends nicely into the
flight behavior of both the hitch-kick and hang
styles.
Airborne Technique
As discussed previously, the flight curve of the
I ong jum per is determined solely at takeoff and
is the result of velocity and takeoff angl*. This
curve cannot be altered by any motions per*
formed by the long jumper during the flight
phase ai the jump.
Theoretically, the distance attained by the
jumper would be determined by the speed and
angle achieved at takeoff. However J the human
body reacts differently than a projectile shot
out of # cannon (see Figure 1-4, p, 8}-
When the jumping foot is planted, a bio-
mechaiucaJ phenomenon called forward rotation
Copyrighted material
Locig Jump 53
rifiurtl.i The sprinttaknoFf.
fjpurJ.S Tht; pthwvr sprint « boiuliidtlH IdJuwiff
occur?;. IXirLng foot contact, deceleration or
blocking of forward speed takes piaoe, The
Amount of this deceleration depends on two
factors: the distance forward of the hips at
which the font strikes or the rearward speed of
the foutand legprior to tootstnita. When braking
occurs r the original speed is transferred upward;
therefore, a LI parts erf the body above the foot
begin to accelerate beyond the stationary foot
In most track, and field events, this "hinge
moment" ur blocking is utilized to produce
optimum performancesj especially in the
throws- However, in the long jump and triple
jump, the added 5 peed. pF theupperbody causes
an undesirable forward rotation, (see Figuiv
4.7). If the action is unchecked, the body goes
Lntoa frontal somersault motion about the h Lp& r
causing the feet to land in the pit prematurely
or r even worse, a facv-firit Landing.
In jumping events, especially while moving
at high, speeds, the foot Contacts the ground at
a poinl in front of the center of mass The
FJjutt 4.7 Jn-flifthl forward body rolaluon during the lone, jump.
Copyrighted material
?ri CLinipbtftf bonk Lit lump
Coach's Tip
The in-air technique s only
function is to place ihe
athlete in a good position
for an efficient landing
distance in front of Ihe hips is determined by-
the amount of vertical velocity needed. The
body pivots, over and past the takeoff foot r
cn using a rotation around the transverse a*is
through the font. Rotation is also about a trans-
verse axis l]irougJi the center of mass.
!"his action carries on into the flight path of
the jumper and creates an undesirable forward
rotAtion in Ihe long jump, The jumper creates
nod v man i pu lations that either reduceor elimi-
nate this problem d urin^ the flight phase of the
jump (Doolittle. 1998).
Considering the above discussion, the only
ruason fur any in-flight activity is to prevent or
reduce I his natural forward noialioTV Such ac-
Hviry wiLL not cause the hips to travel any
additional distance; however, it will provide
better balance and place the body in a position
for a more efficient landing.
There are basically three styles of in-air ac-
tivity for the lonjj jumper the sail, the hang,
and some version of the bitch YkY- All others
are adaptations of these three styles. Only two
of thusc styles are effective when judged ao
cording to Momechanieal principles-
Sail Technique
The sail technique is the simplest because it
involves no complex movement; however, it is
seldom used by successful jumpers because of
the difficulty in keeping the body balanced
through the entire parabola of the flight pat-
tern. The jumper is likely to begin a premature
rotation,, and the weight in front of the hips;
adds impetus tn this atreadv problematic for-
ward rotations The free leg moves directly out
in front of the hips and is soon joined by the
takeoff leg. This large amount of total weight
moves the center of gravity out in front of the
hips, and the jumper's legs quickjy drop into
the pit before the flight curve is- completed (see
Figure 4,8},
Hang Style
Although this style has been in mothballs for
about 20 years, it has recently received much
attention due to the efforts of Robert Emmiyan
of the former Soviet Union. This has caused a
resurgence of the hang^style jump.
After the takeoff, the jumper allows the free
leg to drop until it is directly under the hips (ace
Figure 4.9). This long, narrow silhouette of the
body causes the least possible rotation as both
the arm and leg (hand and foot} are a maximum
distance away from the hips (the theoretical
center of mass). As we learned in chapter 1,
long levers rotate more slowly than short le-
vers.
The free leg, which has dropped directly
under the hips, will eventually he joined by the
takeoff leg, We call this position 180°, At this
point, the knees of both legs are di rectiy under
Figure 4J Ituriji] (Lt:tiAjL]ue
Copyrighted material
Long lump ?S
Figure 4.4 TV him.£*1} , k
the hips. [Tits is [he mmrt stable in-flight posi*
tjon because very little rotation can nccur. The
l-Kff 1 " leg position is held for a brief period and
then reduced to 90° as the legs flex at thckjiecs,
[t is important that the knees be flened so (hat
the- teet swing through to Land with the fas-test
possible angular momentum.
The arms are extended at the elbow and
brought aroun d tu rvach high above the head
parallel to the 90° position of the knees This
flexed angle allows the legs to recover to the
front quickly, similar to the recovery leg of a
sprinter.
The "oJdstyte' 1 of the hang (shown in Fijnire
4. 1 01, which Lscharactericod by 4(1 arched brtok.
probably should not be taught because il de-
creases the Length of (lie lever formed in the**]"
knee bend.
> 1.10 TV iHihUfrd h*nf Jtyk', *hiir*C t^riipd by
an jr'-htJ bdoJ,.
Hrtcti-Kitk Slyk
The hitch kirk is described as a continual run-
ning action during the flight phase of the jump
(sol Figure 4,1 1 ) . Over the yea rs, this si yle has
produced the best marks by the top jumpers in
(lie world. Again, the only purpose of this
cycling motion is to counteract and reduce
forward rotation during the jump. This style is
designed to set up secondary rotations of both
the arms and legs that rnechanicaLly Counteract
the rotations established At (Jlkeoff,
A variety of hitch-kick styles is prevalent
among long jumpers at a LI levels of skill devel-
opment. The biggest difference is probably
found between the elite alhLele and the young
jumper who cannot vet achieve the time in the
air required for a full twn-and-nne-haLf-step
hitch-kick jump.
The majority of athletes who employ this
style of jump should use i single-step arm and
leg. cycle. Although less popular, this style is
more suitable for the voung jumper because
Copyrighted material
Sh C"*miplrti L BcN>k Nsf Jump\
Figurt4i.il The hiteh-kki style.
the Full two-and-one-half step technique usu-
ally causes a premature landing, Kor those who
cannot achieve the full two and one-half steps,
it is probably best to work with the hang style
of jump rather than combat the potential] of a
premature Landing.
The effectiveness of this style is evaluated
based on the body's posture in the air after
takeoff. Problems with using the hitch kick
art must likuly to occur whx.ii the ,uh]ete at-
tempts to begin (he cycling motions prior to
taking full advantage of the takeoff Impulse.
The jumper must execute the full Takeoff [i.e. r
moving the hips as high and as far forward of
the board as anatomically possible) before be-
fiinninp, any in-flight maneuvers. Fi£un: 4.12
shows trunk, head, and arm position at land-
ing and the height of the center of mass in a
variety of positions. Point (i1) provides the low-
est possible position of center of gravity,
thereby denoting the jumper who was best
able to remain on the flight curve fur the lung*
est possible time.
Landing
The main objective of the landing is to allow
the flight curve to be fully utilized. To attain
this goal, the jumper must accomplish two
components. The first is to position the feet at
a maximum horizontal distance in. front of the
hips; however, this motion can be overem-
phasized because complete utilization of this
principle will inevitably cause the jumper to
fall back at landing (see Figure 4.13), The sec-
ond component is to allow the hips or center
of gravity to sink to the Lowest possible posi-
tion at ground contact. This is best achieved
just prior to landing if the feet are aligned
slightly above the normal parabolic curve of
the center of mass. Therefore., prior to land-
ing, the juniper wants his or her feet to be
higher than the hips,
Compared to the other fumping events, the
long jump is relatively simple. In this countryj
from the high school level up, with the huge
talent pool of speed, it would be wise to begin
Figure 4.12 Trunk, hrud, jnd nrm p. ■•■ .h. ■! i at a variety Lit LirtddnK*. 1n* solid Limit driKrtr* tiw L*tl*« at LtUto LA
i\*rh ptmitinn. The Lsndinfl shown in < j1 is lhv nuiul eilieieiU ItoCjuwf tflr turtle* of Iha&S J 4 in the luw«t pti&ilMe
cv-il
Copyrighted material
Ijingfump "F7
Fignn 4.1 J Landing trchniifur: (aj inmtirrl laJfc*rLj (bj^jrurt landing.
generating the Mme enthusiasm for the long
jump as we do for the sprint;. Nnt a]J Icing
jumper* can become great sprinters — but cer-
tainly most great sprinters ha ve the potential of
becoming great long jumpers.
Long Jump Training
Program
Workout samples for the long jump follow fur
your review {see Figures 4.14 to 4.17). There is
^ sample weekly workout for (he general prepa-
ration, specific preparation power develop-
ment, and competition mewcycles. Keep in
mind that these are only samples. Although
they are appropriate for a college-level athh'tej
they should not be used as \s- Workouts should
be designed to fit a specific athlete and can only
be developed with complete understanding of
his. or hercapabilities, including lead -up acfiv i-
ties, experience, and talent level
General training fundamentals are listed in
the left column of each workout- The specific
activities for each day of the- week are listed in
the right column. Each weekly workout in-
cludes running, and emphasis is placed on
strength, technical mulhthrow, flexibility, co-
ordination, and psychological areas.
Copyrighted material
58 Cofnpklt Book <id lump*
w
General Preparation Workout
Easy jogging
Warm-up drills:
W
lb)
Id)
I*)
Mi'lli luO lo 3C
lb)
Id)
Fast tegs to 50
C&ripkas
A-B-GsloKl
Sln«ctiir»o
3- Skipping:
|a) Standard
(h) Power
It) Double amis
4. Stadium stairs:
|a) Sprinting up
Springing down
Hopping up
(t) Single tog
(3) Double legs
Hop pang down
(1J Single teg
(2) Double legs
Power rum:
la) Hilts
lb) Belts
Downhill*:
{a) General
(b) Wilh takeofl
SpcpJ bounding-
(a) Single leg
(b) Double legs
(C> RR-LL
<d) H-S-S-S-H
(e) From S steps
Powtf bounding:
(a) SinotoJeg
(b) Double tegs
(C) RRLL
Landing dnMi:
(a.) Split
(bf Alienate
(c) Standing on fcnees
(d) Full
Penultimate slep drills:
(af 8 Steps
(b) J steps
H,
Hurdle bop*:
la)
Flat
lb)
Bgic Ip S hurdles
(*>
Box 1c- 3 h undies
Uri Coach* mark lo lafteotf riming
13. Simulated runway;
(«)
Ful
(W
B steps
(e)
a stops
14
Weights:
(a)
Snfldal
(1) Cteanfijerk
i2) Bmnls-lfH] squats
(3) Weighed vast
(4) Lunges
lb)
Circuit
(e>
Power strength (general)
WJ
Arm drills
15
Running sttS;
(a)
40
lb)
SO
(e)
<so
(<*)
70
(e)
60
(1)
100
te)
11D
i*i)
150
in
160
o>
200
iw
300
in
3Z2
M 400
In)
500
1.0)
550
IP)
600
|q)
€00
10
1,000
10. Hurdtocr (same as above)
17.
Timed drop-downs:
(a)
20-30-20
m
20-40-20
(c)
£0-50-20
(rfp
£040
tau\ii\r\rtd)
H-gur* Ik14 tWiirtp-k Jtiilp iuanp Lh.Lirkuu[ during thtj^meral prrparatinn mncKyrlr-.
Copyrighted material
Hifih lump 109
1ft, Running drHls:
Id) backward
4b) Clfde
icj FipuFie S
Id) Side hills
<e) PqpHJpe
19. Boxes:
(a) 14-16' bounding R-L-R-L;
16-Ta 1 bounding. R-L-R-L
(h) RF-LL
(cj Single lag through botfi legs
rJi HJ drills
(1) Table jumping
(2) GrtlundhtO-bOK-tO-grOundpjmfririgi
(3) Ground-to-low-bo* jumping
fa) UdriUt
(i) Qcoond-lB-l»x-la-flroijnd pumfung
(2) Gjouid-tB-lQw-bcx jumping
20* Meei wi|h co*ch
21 Fllrna:
(a) Study session
(b) To be Mm«J
22. ftohatHiitation
29, Precompelrbon warm-up/check marks
24. Pod
£5. Medldn* bdl Mrici:
(a) Doubte aims
(b) Abdominal
2$. Running circuit
27+ Distance run
Legend of
Work-to- Rest Ratios
wfafldfly
(i to 9Wr (arald*) (£ a-b-c-d > S)
(litf*l jump B*WK?n to* WfnlkiePW)
(IT* - 5) |ll»«r diHUt wi*i CtlrtOd)
I'Jc ■ 5h (7b on stadium Btadt^
14a ■ 3 -begtoryearl
Nght wann-up) {swtth)
Hl7b ^ «h
1 1 8b with timulatsd lakeol)
HlSti >■ 4h
■ 1 1 ■-! 1 1 1 ^arm-up - *Ha n yflu k>#H
(ligtfl wamvup - drills as yuu Peel]
(17a -^)
^ ^flfcy
CcmpetttMn ^oDdarancfl dhamptonships)
Figure Ml :LUHfu[«nJJ
Copyrighted material
Copyrighted material
Chapter 7
Pole Vault
Bob Fralev ■ Doug Fraley
I he polu vault is nrtt r ut ! I ■ i ■ nuist .iruly/t-d
athk-tic activities. It is also ore of the rntBit excit-
ing events to watch, In the last di-t^de, with the
0*0163!* in televrsion coverage, the pole vault has
Iwcuftk. 1 a popular subject for cnrrunercial adver-
ti*iilg. But tin- vault is man. 1 than an event to be
analyzed or ajrrtmeitialiiMjd It is an event thai
irapirvb grvdt nrtorkin iirid much hraditiiSri,
'* fo Pole Vaulting
Achieve maximum velocity without
disturbing the vjuI ter-pole Motrin,
During the left support stride phase,
having the left hand in hunt of the chest
with the wrist above trie elbow prevents
taking off under.
Before the tip of (he pole louche* the
back uf the plant bun cttrnd both arm*
to their maximum height,
■ At takeoff, the top hand should be
perpendicular to the frw «f ttie Ijki^H
ftHil. Anv variation inside or outside
will result in toss of velocity and angle,
Success during the *nitifc is determined
by the vaulter's success in each uf the
prior phues of the vault.
To line up with the pole, start the him
before completion of the extension.
11]
Copyrighted material
] 12 Cumplrtw BckiU at }uiap*
&
Coach's Tip
The biggest improvement
in the vault will come from
improving the mechanics
of the approach and from
improve merits in physical
training.
Athletes who have competed in the pole
vault remain Loyal to the event. They know il
takes a pioneer spirit to be * vauher, and they
know 5UCT?S5 does not come overnight. Vault-
ing is one of the few events in sports where it is
acceptable for competitors to assist each other
by checking the six-stride mark, catching each
other's takeoff point, or actually filming each
other during competition. Vaulter* know that
when the names Are called, some of them may
feel the wind at their hacks and others may find
it blowing in their faces, but the same results
are expected of all . The former va ulter si tring in
the stands knows what's happening on the
field. He or she has been there, has felt the trend
of the pole, experienced the mighty launch
skyward when the polo releases its energy, and
knows the thrill of flying over the bar and
heading for the cushion far below. Vaulting is
both challenging and frustrating, and it re-
quires yearn, ni work as well as a change in
technique.
Then? ate eleven Important components of
the pole vault program: strengthj power,
speed, endurance, flexibility, technique, ori-
entation, coordina,tion r recovery, mental prepa-
ration, and diet. The technical component
made up of the approach, pole plant, takeoff,
swing^up, extension, and turn will be the fo-
cus of this chapter. However too many
coaches and athletes concentrate only on the
technical component of the vault and fail to
recognize the major role played by the Other
ten components in the overall development
and success of the vaulter. (loaches will be
surprised how quickly technique improves as
the vaulter improves his or her strength,
power, speed, and coordination,
To have a high grip on the poLe r the vaulter
must have a good takeoff, to move a pole 30
pounds heavier than body weight, the vaulter
must have a good takeoff; and lo have a good
takeoff, the vaulter must generate power and
speed in the run-up. Successful vaulting re-
quires hours of con J 1 1 u i ji i n>;, ^tTcn^l h, ptuvLT.
and speed work developed through an event'
specific training program. This program must
teach the vaulter the proper setupo/ each phase
of the approach to synchronize acceleration,
me lowering of the pole, the plant mechanic3 r
and the takeoff that gives the vaulter the best
possible angle and velocity to stay free of any
breaking forces; These skills take yean of train-
ing to develop. One only need look at Sergey
Bubka to recognize that he possesses great
power and speed that allow him to grip the
pole at 16 feet 6 inches and to jump on a pole
rated at 10-8 (lex and vault higher than 20 feet.
Today an athlete like Bubka is the exception..
not the rule, but he is the model for all vaulters
because he has what It takes to propel him to
all-tune heights.
'
o Coai
oach's Tip
\-
f
In situations where the
vaulter may need to us* a
lighter pole, it is strongly
recommended the grip be
lowered and a shorter pole
be used at or above the
vauller's body weight,
The technical model presented in this chap-
ter applies to a right-handed vaulter. In this
model, the right hand is the top hand, the left
hand the lower hand r and the left foot is the
takeoff foot.
Copyrighted material
Hule Vdull Hi
In the vaulter-pnle system, vaulter and pole
act as a single unit. The pole is carried at an ang)e
so that the shoulderey back, and hips stay in Line.
This, allows the athlete tn use good sprint me-
chanics, develop rhythm, lower the pole. And
L-Kixufe thu plaint without toeing posture and
velocity, The vaulter must becaref u3 not to make
a sudden movement wi th any part of the body
that will affect the anftle and weight of the pole r
destroying thebalance between vaulterand pole
and creahnfi a timing and space problem.
Safety
The coach must be alert to dangerous situa-
tions and circumstances and be ready to take
action to prevent Injury to the athlete- The
coach needs to provide (he following duties:
» Proper instruction
• Proper progression of skills
+ Winning nt the inherent dangers in the
event
• Warning of the dangers caused by using
Improper technique
» Adequate supervision
• Safe equipment
• Maintenance nf equipment
• Enforcing the rules of the event
• Dev eloping and keeping on file a written
training program
• Developing In the vaulters an attitude
aiid responsibility for safety
Approach
[n thp past, then? has been much emphasis nn
building maxi mum speed while coming down
the runway. Although speed Is a crucial com-
ponent in the success of the vault, the approach
run must consist of much mOn? than just raw
speed. The fact that trw vaulter is carrying a
long weighted object requiTes a di f ferentsprint-
ing rhythm than that of a sprinter or long
jumper. Mistakes made during any pha£c of
theappraachivill be difficult to correct and will
have a negative effect on the entire vault.
#,
L_
Coach's r/p
The velocity of the va u He r
between 10 meters to 5
meters from the plant box
is a key indicator of the
vault's potential.
The goal of the approach is to reach the plant
and takeoff positions at 4 maximum con moiled
velocity. The vaulter mustbe able to coordinate
the stride pattern with the lowering of the pole,
being careful not to create a negative effect on
the va. uller-pole system while trying to achieve
the approach velocity necessary for a good
competitive height.
Studies conducted by Dr. Peter McGirmis
(lWla), through the USA Track and Field Sci-
entific Services program; on horizontal veloc-
ity from 10 to 5 meters from the bos show
the estimated minimum velocity required
for the following heights^ 5-50 meters {is feet
1 /2 inch) is: S.7 meters per second; 5-tUJ meters
(19 feet 1/4 inch) is 4,1 meters per second,
Studies show the approach run velocity of
Sergey bubka to be between "jfrand u » meters
per second . Velocities of selected elite vaulters
from various competitions are listed in Tables
7-\ to 7-4- In studies conducted by Tony Feroah
at the 19S62 Pole Vault Summit in Reno, Nevada,
m
Coach's Tip
The best way to el i m i n ate
potential mistakes is lo
find an optimal body posi-
tion and pole angle before
taking the first stride,
Copyrighted material
IU Ompleic Hook of Fumps
Tib 1*71
Velocities irfSeltt-ted Vdullw* j1 tfuf V3&7 [AAF World CtwipiofJBflifp
Cro»bif
Vflodty
Velocity
ii-.ii-.i-'
15-10 m from box
10-5 n fnMt bo*
HHn.it
fm)
imfi) (ft/e)
(in.fi) [it/hi
(LI - rrtdir. X =
Sei-fcey Dubkj
5. 70
VJti.
(30.91 >
9J>5
dun
5J5
9.47
PIjOT*
%7?
oijds*
Su05
9.41
0M0
9A7
01.73)
R
(30.91)
9^5
(SLI4
j.
Thierry Vi^n^nm
5JS0
"in
LMMHh
1.H
a^.wh
SLW
'1. Tfl
131 3M
9vi3
1 30.15 i
Q
MO
9,41
I3B-91>
•i.+ii
tfOkfli}
9.43
oa.ni
*.«
L30L95)
US
9.47
BUT)
9\»
LM.71)
_
■' 15
UlJOQI
9.42
[30.911
9,42
tm«ij
933
LWloll
Kt-lH i-.in i. ,-,il j'.illin
Ml
ami*
" r<z
U1J3)
S.70
9.31
00-54}
#.»
ttMl}
q
4.42
omd
9.51
BtJV
5.S0
9.35
1 'l.'.hr-l
M.WI
Ol-M)
I
9.40
430,94}
9 JO
fll-HO
5^85
9,40
130.84}
9.b7
Q1-7J]
i
9.J6
■1.30.71]
1.54
{31J0]
i
4.36
4J0JSJ
«..V!
L30.*l]
\
Nell. UmJ witii pcrnuiAHin of Dt. rVtn- Jv(i\.~ Limit
on high school vau Iters (14 feet fr inches to 16
feet), the velocities ranged from 7,9 to EL? meters
per second.
At the end of the run, the vaulter must nut
only be mo ving at great spued but have energy,
rhy thm, posture, and power toexecutea proper
plant and a powerful takeoff.
The vaulter must petition the feet so that the
center of mas* remains high ds he or she takes
the first H-t-ep and mi that vaulter and pole do not
separate. Stepping hock and forth with long
strides ear negatively affect the posture of the
vaulter.
First stride
To set up for the first st ride, the %'aulter 1 ifts the
psle to about $&t J hi make it an tight as possible.
The weight of the pule should be on the body
And right hand, which is held just in front of the
light hip. The vaulter then takes a short Step
backward (about 15 inches ), allowing the shoul-
ders to move bacfc and set the pole angle,, then
steps, (orwardr allowing the shoulders to Line
up with the hips. This movement creates the
vaultef-pole system (Figure 7. la). Starting
down the runway out of position will adversely
a rfiect the vaulter 's posture, the lowering of the
pole, the plant mechanics, and the takeoff.
In the first two to three strides, the vaulter
must drive powerfully off the mark, taking
care to maintain optimal body posture and
pole position (Figure 7. lb). To do this, the pole
is pushed in front of the body to prevent the
rigfit hand from drifting back behind the right
hip.
The approach is a series of setups that lead
to the takeoff. In the first S to 10 strides (de-
pending on the number of strides in the ap-
proach}, the vaulter is building speed, with
Copyrighted material
PbfeVjuit m
VtkKitirf ctf Sckrtwl Vaults *t tfw 1W» atympk*
tni^h'tur
Velocity
Velocity
htriftlit
15-10 tfi Irinti 1»i
10-5fl)frtMn bo*
Retail
m
(em/a) (ft/a)
(m/-5> (ft/jj
(0 - make, *. - miss)
Grigorly Y"*sonciv
5,50
9.2J
4H.SI
9.21
(30.211
5,7fl
9,29
1M.471
9,2k
i3fl,3BI
■
',23
13fl,45>
mtyr
(24,Wt
BM
9.3*
130.711
US
(M.*ili
5,90
9.14
(29.991
S.M.
(29.301
1
9.16
<3fl,05)
B.77
129.771
X
9.OT
1Z9.B31
9,77
<2B.77»
X
EtriMI
SJK
Ml
Qt r UI
•31
<M.22|
JJP
S.87
qmb
lit
(M.3SI
JJS
S.K"
iw.icj
4.11
(29.WI
*
S.*7
129. 10)
9.16
< 30.051
X
IjOI
129.56)
U7
tHL7i»
k
Knry Tjrpwning
5,5V
B.NJ
<2S.57«
■MH
(39.«*t
us
S.67
434.10k
7.76
<».4*l
X
6.B8
129. IJ)
9.12
(M.WI
i
e.95
1 29.3*ii
9.IT
(30.081
i
Ht*t- Uwd >*idi i^m i iBHtH h rf Dr Prtrr MkCUmras.
ttie cadence of each stride faster than the one
before :t. This gradual aocelera tiori Ls synchro-
nized so that the voter's body posture does
not change (Figures 7.1c-d>.
Pble Drop
If done confetfy the first 8 to 11) strides of
the run will set ihe vaulter up for a rapid
r%ure 7,1 The pole v*ult tppTtmfr-
Copy righted material
116 Compile Book nf Jump*
Tiik7.3
Ve Incitim erf Sclertrd Vaull?r*al Ihr lTOMWOTAC OHinpioiwhip
Crossbar
tirifht
ImJ
Velocity
1.V10 m horn bo*
Vtloclty
1 W ra fmn hw
1*1 ull
(0 - mate, x ■ mi*}
PwtgFndfj
S.5*
*,?J
caws)
■*,if
ivajat
D
M§
9.W
OM31
f-J.W
m.m
a
J-79
•M.iw
1IH.S1I
#j*
t-u^-
X
.*.«
lM.2"il
m.ji
ia«i
X
iw
n-iyi i
Ui
<30ja> i
Dean Stjrkfh
SL»
U6
GOJH
M3
<H.*nf
4
M9
926
QOLMt
"».2t
130.33)
X
Mtf
OS'.a^i
■J.26
(30.34))
1
5L»
US
QM»
ut
(30.33)
■
*»
4.M..tHl
ut
<VL*N>
•
Mi
U»
I.W.."SHl
M3
<M.«>
X
*»
I.W.Jfll
9.J.t
(.M-fl)
f
B.79
US
nq.i^i
9.80
U2JJ)
K
LB
l>M ZM 1
*.«
130.95)
£
MS
IZH.2MI
Ml
131.^)
■
EtrlBtll
> ^
(28.05J
*,W
(21.531
> iN
H.Mi
■IJH.CJ3I
■».2*i
130.341)
D
btt
8.77
139,775
m, 2 N
OA.4»
a
S.74
1.77
U. 1 ).??!
■J.J5
X
8.77
iis.r:i
1.M
<34I.M»
X
S.U
IN.Q3I
9.2d
l:W..M>
9
Ul
a.TT
W8LT7J
9.2S
(JD.4N
i
a.is
129XBJ
*».M
(M.tH
i
TlanBifgfct
SJW
Ul
(&«
MA
aua
*
ha
us
in>vi
■?.M)
131 "hi
X
MT
1.W).tf*H
*.**
(JKI.hil)
«
B.T4
^.01
129.56 1
9.2S
1.KU5)
%
♦.17
OOuWf
*.3t>
130.33)
\
Iru it-thru u |;hi
Kory TvpEniting
9.10
OfcSM
*-P
m.«t
5*6
9,17
19DLQ9]
»,43
4H.H)
K
9.01
*».sa
*.43
Itt.Alt
X
S.7+
4.01
i;h »j
"»."
m.«t
X
i^'nlr Used fitli prrmiMwnof Dr. Ptter MrGbiniy
Copyrighted material
foJcVirft 117
Table 7.t
Velocities orfSefcchxl Vaultm m (he l^OGoodvlll Carre*
hebghl
Velocity
tUB m from to*
VflcKity
IfrS m hum box
Rnult
id - injk'.'. a. = in:** I
MiJwlm Timor
BJ7
9.TL
ftljflft
?JS
t»*«
S-77
9.»
tfU)
*.JJ
<».9M
*
Ul
fllffl
Ml
43Dl*U
X
u T1
(SUM
IHillillilH
BMW
[pw Potafw*ich
5J7
M*
tMutt'l
9.K
Hiug
I
fjl
(3U5)
■■.:■■
HJKOaj
I
M»
OQLSO
9.15
430UWJ
B
SL77
AS
00.98)
9 A
0Ut*
X
fc»
0US)
*j«
*a*»
X
9ja
CUD
M9
im«i
I
Eir1 hll
5.37
5.57
(»JI3t
9.W
(Swat
9.1?
flU»
*
SJ&
(WAN
9.1?
■00-10}
twfcriGMpvlkt-
8,73
•-71
(9140
9.52
dug
D
vh;
MI
*MJ*>
9,43
130.95]
I
in
»,71
imsft
9,35
IJDU&ftJ
1
9J1
£31.851
9.52
rjusi
a
txm
AS
£31J5k
9.35
\30Jh&\
X
»ja
OL29
Ml
chjb
1
*j»
WW
W
dug
I
Gnguriy Yegorov
9.35
9,32
1
5.83
*.«
UUJ3J
9.sa
014»
It
A4J
(MW
fl.ji
iaojg
I
9Ji2
Pl_23»
*.52
■ J L.ZIi
t
S.B7
9.71
(11.45 k
9.52
tii-zg
X
9.52
[31.231
°32
Q1J3]
5.«
9.71
i3l H5.I
9.1?
lll>]KI
*
1 run-through}
N<>U. Uj*d*»Wl|pirmi™v>p rt Dr fVter McCinris
Copyrighted material
tlfl CcunpfpteBoofc of Jumps
Irzej Krzesinski's Technique
Ttie plant, lahevff. swing-up, cxlenaion, turn, and bar dtarinc* davalopad by Andraj
Copyrighted material
PuleVaiill 119
Krzesinski are K-h awn Below
JViihf Used with pcrndiskMi at Andndj EizadiMki.
Copyrighted material
12Ct L am pit r e &mj4; itt J ump
lowering of the pole. Having good posture
and hav Lng the pole at in angle of 6S S to TO" 1 is
crucial to the success of the next 7 to 8 strides
and the takeoff ,
As the pole d rops. the strides accelerate, and
the ke y is to rime the loweri ng of the pole so that
it arrive* near the horizontal position when the
vaulter is on the left su pport phase of the third
to last stride before takeoff (Figure 7. ld*f). If the
pole drop is tinned correctly, the stride Cadence.
will quicken similar to being pulled by a
supramaximum sprint device.
With comxt timing of the pole drop, the
vaulter never has to deal with the weight of the
pole and will maintain good posture without
Lews of momentum and position at takeoff (Fig-
ure 7. lg).
Pole Plant
Traditionally, the taken-ff point for manv
American vauJters has been approximately ft
to 14 inches inside the optimum takeoff point.
A primary reason for this is that many of the
top viulters used a plant (« hnlcjue in which
the vaulter lowered the pole with the left
hand, straightened and drew back the right
elbow, locked, the pole into a horizontal po-
sition lor several strides, and extended the
left arm straight out between the third and
second to last strides before takeoff. As a re-
sult of these mechanical actions, the right
shoulder opened up, causing the vaulter to
lean back and producing a long stride that
resulted in poor posture {step under and hips
out of position) at takeoff. The pole bent be-
fore- the vaulter rolled up on the toe of the
takeoff foot, resulting in loss of power and
failure to achieve full body extension and a
high plant.
The plant mechanics begin at the back of
the runway with a series of setups- The start-
ing position sets up the rhythm of the run for
the first S to 1 strides. The rhythm of the run
sets up the lowering of the pole for the next 3
to 5 strideSj and the lowering of the pole sets
up good body posture for the plant, which
lakes place during the last 3 strides. The pl.a nt
mechanics set up the takeoff,, which deter-
mines the style of swing technique the vaulter
will use.
Flgprf-TJ. M rcha n k^ if f \iw plant
Copyrighted material
Hfsk'Yjidt l:i
&
Coach's Tip
Thelimingof the lowering
of the pole and lever ac-
tion of ihe right elbow put
the vaulter mto the con
reel body position to ex-
ecute the proper mechan-
ics tram the ihlrdJ to the
last stride through the
takeoff.
To understand the proper mechanics of the
pla nt, thin k of the left hand as a fulcrum and the
right arm as a lever. The left hand is held at
chest level and under the pole, And the wrist
never d rops below the left elbow . The lowering
of the pok is determined bv the bending of the
right elbow.
Transition
From Horizontal to Vertical
When the vaulter Lr on the teft stride support
phase (see Figure 7.2a), the pole is nearly hori-
zontal to the mm way wiih the right hand close to
Ihe hjp, the nght elbow bent, and the upper right
arm In line with the shoulder. The left hand cS in
front of the chest with the wrist abo ve the elbow.
During the transition between the left and
right Strides (Figure 7-2b], both hands roll over,
with the right hand moving to shoulder level.
The left aim is located in front of the chert W i th
the elbow placed under the pole without w
tendlng the forearm toward the bo*.
As the vaulter moves into the righl support
phase, the right hand moves to head level in
front of the forehead with the right elbow bent
and turned out. The lefthirtd ii in front of thetace
with the left wrist and dbow under Ihe pole
As the vaulter moves forward off the right
foot and onto the left, he or she must Synchro-
nize the action of the righl arm with that of the
left leg. Both arms are pushed up, and at the
moment the takeoff foot is planted, the right
hand Should he at its highest point over the
takeoff point (Figure 7.2c)
If we have kamed anything from ooaches and
athletes from the former Soviet Union r it is that
the takeoff point i& critical to the success of the
vault. A free takeoff with both the right and left
hands extended to their highest polnl when the
takeoff foot is up on the toe and the pnJe is
coming into contact with the back of the box
Will result in a fast, free, and uninterrupted
takeoff- The takeoff will determine Ihe vault
style as well as pule speed r sLzej and grip,
During the pa&t two decades, manv elite
A merican vaulters have been taking off under,
and for years coaches have argued about
whether or not ihe left arm should be straight
and whether or not it applies force at takeoff. In
most situations, vaulter^ who have traditionally
been under on the takeoff have used a Straight
left arm to keep the pole away from the body.
When synchronized, ihe correct rhythm of
approach. Lowering of the pole, and plant me-
chanics produce a proper body position, ah
lowing the takeoff foot to he brought out to
the correct takeoff point with both arms fully
J?
Coach's Tip
At the 1994 USA Track and
Field Pole Vault Summit,
Vataly Petrov stressed the
importance of the vauJter
thinking "arms first, then
feet 1 ' as he or she moves
from the right stride to the
left takeoff foot.
Copyrighted material
122 L'cimnplt.'t*. 1 IVok sxl Jump*,
Nltole Kieger
This is an illiBiFfltion of Nippta Hiegefs 3.9-mSt$r 112-fcQl 9-1/2-inen) vAull effort 41 a EuiQpean
developmental roots in Europe and Asia end is now raoo^iizeo' by the International Amateur
pton, Melioea Price. aJ the 19W USA Track and fMd ChflmptortBrapfi.
Copyrighted material
r&fevjwn 12.1
compeiiliofl. Her velutity was 7.35 mater* per second The women's pot* v*uT had it*
ftlMalic Fsdfiiatkw (IAAF). The Unrlsd 5laJ« recenHy crowned its llral female cftam-
V: UmtJ w=lh prrn'Fjw.'m ^ [>■ Ktirrt AtVwrrcRTiA^ki
Copyrighted material
121 L'omplrie Btunk *A J unwps
Coach's Tip
The best way for the coach
and athlete to determine
whether 1 he alhlele is un-
der, on, or oui is to review
a y i deotape and watch the
top of the pole.
extended {Figure 7.2c) and with no need for
tho athlete to forte thu.- bottom aim. The top
hand will bo perpendicular to the toe of the
talipot toot, Any variation inside or outside
wil I rwu 1 1 in lew of velocity- a od angle at take-
tiff.
As the va niter moves over his or her take-
off foot, if the pole begins to bend while the
foot is flat on the ground, the vault is under.
Thu vaulter who hakes off at the Correct point
will be high up on the toe of the takeoff foot
and leading the ground when the pole starts
bending.
The goal is to have an uninterrupted free
takeoff so thjl the vaultur takes oft with the
pole rather than against it. En studying elite
vAulturS, you will see that some accomplish
this by allowing the left elbow to bend and
cithers use a straight left Arm through the drive
if
Coach's Tip
In the early stages of the
swing, it is important to
have proper body posl u re
(leading with the chest and
with the hips aligned un-
der the vaulter).
off the takeoff foot. A common characteristic -of
successful vaults using both techniques is the
time it bakes the vaulter to rotate back to align
the head with the right arm in the early phase
of the swing.
Swing
Some vaulters drnp the lead knee into a double-
leg swing (Figure 7.3a) and other? keep the lead
knee up and the takeoff leg back in a long
position (Figure 7.3b).
Which style is used is not as important as
what takes place in the next sequence. The
vaulter will either continue with an extended
left leg, allowing it to swing straight through to
the inverted position (Figure 7.4a), orwillswing
back into a tuck positkhij which changes the
loading of the pole (Figure 7,4b),
With the straight Leg technique r the vaulter
wil] continue to load the pole and, in the later
stages of the extension, will be positioned such,
thai the pole will actually push him or her
through the extension and turn. In contrast. Rim
analysis shows that with the tuck style, as the
vaulter brings both knees in, the top of the pole
does not stay bent, Instead, the pole releases
to a vertical position f Figure 7-4b), resulting
in energy loss, with the vaulter being pulled
and having to compensate with a strong ex*
tension as the pole rotation nears the vertical
position.
Extension and Turn
By now, the vaulter has, put (he energy into the
pole and is ready to get into position to receive
it back in. the form of vertical lift over the
crossbar. To put the extension and turn in
simple terms, think of the pole as a bow and the
vaulter as an a now. The goal is to have the
arrotv pointed in the right direction before the
bow releases. How the body linos up with the
pole is dependent on the amount of rotation
gained during the &wlng r
If the vaulter has swung to the optimal
position (Figure 7.5a, p. 138), the hips wili
Copyrighted material
Pti\e ViuH 125
FJ jur* 7.3 Thuiivldft.
Fi JWT 7.4 Ttv wing; ffl I tpv{ftipcl pwitifwi. ft>h nxt position.
be higher than the shoulders and the legs
will bv in h t ntvrly straight pwitifn against
the pole with the heeh nf the Feet pointing
skyward. From this position, the extension
and turn an. 1 very simple And partially »i'
mu Ita neons. The hips and shnuld.fr must
now trade places, and the body will untold
is this happens. As the extension unfolds,
the vaulter will begin to fed the weight on
his or her hands. This k. a good sign because
it means that the pole has remained bent
until the vaulter is in position lo rise with
ir with little or no energy loss.
At the midpoint of the extension or un-
fuldingj it is crucial that the vaulter begin tu
lum. Often a vaulter will get «unp1etely ex-
lendedr back to the bar, before initiating the
turn, so he or she must try to him after the
thrust of the pole. This result Ln the Suiter
turning on a. straighl pole, which causes the
Copy rig hted material
] 2ft Owmplrtr Bonk nF Jumps
body to fade loi*\ird the bar. If the turn is
timed to (Xfur between rbe midpoint and
last part of the extension, this allows the
right hand and right hip tu join r and the
shuuldt-rs will drup in lint- with the pule, en*
^Ung the arrow effect. The vaultercan now
rise wilh his or her he]]/ to the bar with no
energy being was4ed-
Another common mistake made in this
phase n( the vault is dropping the left root out
at the bar when initialing the turn. The left
foot must acl as a post, with the rest of the
body rotating around it (Figure 7-5b r P- 13)-
This helps the vauLter stav in line with the
pole While being pushed upward and due*
not diminish the vertical entity lehirned by
the pole.
As discussed in the swing section, if the
vaulter hasn't rotated back far enough and
the hips are low and the shoulders high r a
nig Fraley
The luck style of vaulting is shown in this analysts of Doog Fnjlwy e. S.JU-meter 1 1 7-toet S-lte-
ipc'O ''i-i-jll ill Itu 1^JB& '■loUt^lo^yrriptliLiur-. Tf italylaii ttiarEitlerizEid by both knees being
tHuugrn in> toward in* e*mi in rh» later stin« oJ ma mring-up.
f*m- Uwd wife pwmisrtipfif [Jf. 0»r M<Ortuftl*
Copyrighted material
Mule Y'iuh 12?
different style of extension will be necessary.
Frum this hick or "bucket" position (Figure
7.4b>. the vaulter will have A polo thit is a]'
ready beginning to unbend. While (he polo is
"funning awAy,." the vaulted must u« the
"shoot" e* tendon to tetch up with ihe pole
arid, caprurt [he vertical Efierjjv. This maneu-
ver must be very forceful so that the vaulter
cflri $et lined up with the pole again- The rules
for the turn phase of the shoot are [he same
as those for the turn in the strflighl-leg swing,
As the vaulter is shooting up the pole, he or
she must turn early to ensure proper Align-
ment.
Although the "tuck And shoot" is nol as.
etfi<7t€nt a 5 the straight-!^ sivinj^, numerous
lls-foot-plus vauirera have become very profi-
cient at it And hAte had great success world-
wide. The majority of vjulters fall somewhere
between the two styles.
Nike Tully
Trie straiflril-i*9 styi* of vaulting is stw*n in in* anafytAol IM« Tudys 5.fl7-m*t*f (iS-tooi a*
inch) vault at the tSSS Modesto competWon, Atthou^i mis style e nflfarred hj is, the sirajflht-
lag technique, observers may sea a slight flexion in the lelt log as it -SMnngfi past the right leg in
tna later stag** of lh* 4*ing-up.
Mi*f. LJUd WlAh p%TTTlLtaUWl iri LJr. Frti-r MlI.iUHi..
Copyrighted material
129 GwFiplnv Bra* <rf Jump
Fiftunr 7 J Thi L rj.li^itwuiv
Training Principles
for the Pole Vault
Tin- f[:l]iw:i j L£dn* training principle** we use to
develop our annual program . Many of the prin-
ciples may stem general in nature but artbiiod
on studies by Tudor Bom pa and concepts de-
veloped by Andrwj Krwsinski and Vataly
Petnov.
Principle 1 : Active Participation
Depending nn the age and experience at the
athlete, the ruich may wflnr to sil down with
the pole vflulter to discuss hi* or her progress,
The voung, developing vaulter will most Likely
depend solely on the coach fur planning,
whereas the experienced vaulter may want to
have input into the workout plan. Generally,
the more experienced the vaulter, the more
Input he urshe is likely tn have. One thing the
co*ch must always consider is that personal
problems (e.g., relationships, school, jobs) can
have an impact on aihletic performance.
Principle 2: Start With
a Broad-Based Program
In discussing training principles far pole vaulr-
ers At (he USA Track and Field Clinic in Fresno,
Coach's Tip
m
To simplify the turn, the
vaulter brings the right
fund to tho right hip as he
or she swings up. This
results in the vauiter mak-
ing a quarter turn on the
polo early, preventing a
late turn in the extension
and turn phase of the
vault.
Copyrighted material
1^4* Viuit 12$
Multiple, physical
education adlvllles
Fifttut 7.6 Bciud-Lidberl p«]£^lll for pole vault
hk^c+oprTKnt-
Andrzej- Krzesinski (1993), lh* former national
coach in Poland r present a pLan that has been
in use in Eastern Europe for many yeais. The
plan uses a. broad foundation of physical edu-
cation acti vities to develop the motor skills and
physical Illness to build specific athletic skills
(see Figure 7.i>\ As the athlete ages and devel-
ops all-around skills, he of shegradua 11 v mo^es
to more specialized training.
Principle 3: Specialization
Studies by exercise physiologists have shown
tha t the body adapts to the activity it is Exposed
to the most. Applying this principle to the pole
vault the vaulter needs to develop a series of
drills that a redesigned tosimLilatespeCihCphasOS
of (he vault and continue, to rehearse each dri II .
In our experience., it is best for the vaulter to
work on a specific drill for a few repetitions,
zest, then come back and repeat the drills.
Principle 4: Individ uajjeration
In di-vctoping an annual framing program, the
coach must keep in mind tour factors: ( 1 ) age of
the athlete, (2) physical maturity, (3} mental
iFmruritv r dnd 44} athletic experience. Based on
these factors, the coach must develop a pro-
gram that challenges the athlete but does not
push tl w? indiv idual too far- A f ler yearsof work-
ing with athletes, experience has taught us that
even though athletes, can compete at the same
level as their Teammates in a meet, some may
not be capable nf working at the- same level in
practice.
Principle 5: Progressive Increase
Some important questions facing thecoach and
athlete are: How fast lo progress? How much (or
how little) work? How many vaults? How much
recovery time? How much weight? How many
drills? The progressive load principle answers
these Questions but with some modiheabuns.
Coaches and athletes know that the training load
must be increased gradually depending on the
vaulter 's physical and mental abilities to handle
the increase. But what is the best way to in-
crease the load so that the athlete continues to
improve? Then? are two methods widely used
bv coaches. One isa steady increase in the volume
atwnrk(Figure 7,7V and thcotherisa step method
(Figure 7.8}.
Studies done in Russia and Germany have
had a. major im.pact on planning the annual
training program (Sompa, 1990}, These studies
have shown that the three-step trucrotycle
method is most efteetive and is now widely
used bv manv coaches and athletes. In this
method, coaches are increasing the load for
three irucrocycles and then unloading tor one
micnxycle to allow the body to regenerate.
Stagnation
Period of time
loading methnd (rf triirtb'ijr.
Mfcnxycfe 3
Hcneydfl 2
MediuTi lead
Utaocycle4
Medium bad
HicroCvd*1
Lighlkud
finuT'T.B The inKmryclif s.1cc mtfEnwj (it iru?i4&SiJl^
arid unloading [raining toads-
Copy righted material
IM) C'iHripUlf Root nf Jump*
A Study of former Soviut uthletL-s suggested
that the volume of training niusl increase not
only from irycle to cycle but from year to year.
ThL study concluded that the volume and in-
tensity should be increased 2Lr3^ to 4CT^i each
year and that rime would become a major fac-
tor in dealing with the increase in volume
(Bumps. 1990).
For today's pole vaulter*, who art compel-
inj; Lnro (heir mid-30s r the question is how to
meet this increase i ii v olu me so that stagnation
in performance doesn't occur. Ibe trend is to
set up WDrkuuts that may Include double ses-
sions several days per wevk
Principle 6: Variety
Accord ing to Kr7,esinski ( 1 WJ), high-level com-
petition and intense technical work stress the
central nervous; system and reduce perfor-
mance, making itrtCCcsSary at times for a vaulter
lo lake lime off to "recharge the battery.™
Because the pole vault Is no £peciaLi?ed and
n.tjULn.'s so much Intensity just tut jump, the
L'OdCh must deft-tup a varlc-ty of drills that
simulate the vault. Gymnastic exercises on the
high bar, the rope vault, underwater vaulting,
and the trampoline are all exercises that simu-
late some phase of the vault as well as develop
coordination,, orientation, and technique.
The speed, power, and frequency of the nerve
impulse dupund on the state of the central
nervous system. The force of the muscle con-
traction and Ihe number of motor units re-
crujted depend on the impulses sent by the
central nervous system. Thus, activities de-
signed to reduce the demand on the central
nervous system are very important and. must
be incorporated into the microcycle.
Principle 7: A Technical and
Training Model
The coach and athletu must ha\-e a technical
model that can be studied and based on which
they can develop a style of technique and
method of training. The style used lo carry the
pots, the method of lowering the pole r the plant
mechanics, the swing, the rakeuff,and the him
and extension musl be reflected In all drills
performed in the daily workouts. The goal is
for the athlete to develop a style similar in the
model being used,
Pole Vault Training Program
Several concepts must be considered when set-
ting up a vaulting program. Vaulters do not
have to be farmed out to camps and left to
themselves. Any school can have a successful
program by having the vaulters be part of regu-
lar team practices- VauLlers do not have to
work out by themselves. They can work, with
sprinters when working on speed; with hur-
dlers, long jumpers, and triple jumpers when
working on power; and with throwers when
working on strength. Too often vaulters are
left to themselves because the coach fails to
assign them to a meaningful workout group,
Coaches should decide which components
they want the vaulter to work on, then incor-
porate the vaulter into the group doing mat
activity Working with and being part of a group
adds fun, challenge, and longevity to the over-
all athletic experience.
The cciach must evaluate the vaulter's
strengths and weaknesses and set up workouts
based on the results Each workout
must reflect a specific goal the vaulter ts work-
ing on. Several vaulters working together and
pushing each other is the most effective way to
produce good vaulters. Coaches and vaulters
cannot adopt the American "fast food" phi-
losophy. In today's fast'paced society, we have
come to expect immediate results in many facets
of our lives, but it is. a mistake to apply this
philosophy to the vaultbecause the components
necessary for success in this event take time to
develop. Both coach and vaulter must be patient
Training must be built on a solid foundation
consisting of all the components of the vault.
Balance is the key to a successful training pro-
gram. Every component of the vault is linked
together (see Figure 7.9}. A weak component is
like a weak link in a chain and can gieatiy reduce
the effectiveness of all other components.
In developing the pole vault program, the
coach and athlete must decide how many times
during the year the athlete wants to pe ait, If the
Copyrighted material
i\*vj»ijt m
Eftfrjrantff 'Ffrnfrihy boatinatoff Spwd fl ^tnanqm f Power | J Techwqua {] <fr >s"ill'frn ] Real
Figure 7.9 AnJr^bi KrieMnikj'b-iL-hjiji-i-oiKvpt.
\|'l|- LV\I ■rf.-itfh |wnniM,Min(iF A-pdmi K^L-MlisL!
dthlL-tt- wants h> peak fur bdth the indoor And
ou tdoor cha mpionshi ps, (he I rain i ng program
should be divided inro two plans. [f the athlete
only wants to peak for the outdoor champion-
ships., a -single plan can be used. In contrast to
the other events presented in this, book, the full
training year for the pole vault follows.
Period Fhaje
Prqxtr/ttitirT 1 . Central conditioning
2 5peci f ic prepa nation
(^tntrprtititm 3. Eiarlv season
4. Midseason
5. Unloading
f*. Special preparation
7. Championships
H. Peak maintenance
Tmrrxitinti 4. Active recovery from season
In planning workouts, Ihe coach must sian
with the important competition. 1 ;, at the- end of
th? season and wort: backward, developing a
plan in which the volume erf the workload \i
reduced as the athlete progresses, through spe-
cific phases and the intensity is gradually in-
creased to bring the athlete to ma>drnuni per-
formance for championship competition
Figure 7.10 shows the relationship between
volume and intensity in the annual training
plan, The volume and intensity of each exercise
must be considered carefully as the program is
put together, and coaches must becareful to lay
a good foundation of general conditioning be-
fore the athlete starts the specific preparation
phait.
Workout samples for the pole vault are
shown in Figures 7,11 (o 7.14. In keeping
.!■■"■'
\
'"
--._,-^*--^ -**""'*
■- rz ^
-/l**^ Mm m m ^ —
k—
^■ — * K-
>
General
Sp«iKc
Compellligris
a
.E
— o
■3 5
preparation
pnjparalion
Cl
i
™ Volume d wo*fck»d
— Imunsirv <ji moriiload
— PrpS(W*Ol*1hWCl1ilmM
™ Point odsu(»«oompsnBaHw>
KLgurt 7,10 J-'iili.- '. JuJhff'ij drtiludl trjirtintf plill.
Copyrighted material
1.T2 t'nmplrtr Bmnk ci£ |uinp«
.:
General Conditioning Workout
1. PVdriHa-VHUttifif-paleHyBlflm
xii^
iiMI
1. QymosHtica
S. 5jpn4 poww chain 3 -^ IS
3. TftnpOfi SlrSftfllh - 5W
Ai/
day tHj.
A.M. PVdntfta
P.M. 1 . Anklfl dma
2. Sprint drita
WaJK hacd/fl mm
1. Waitf**
2. Hunywaft - & tM*
A.M. PV*illJ-v«^l*r-p}l*tyttFm
PW. 1. ArhlsdnUa
2. PV drills
3. Tendon slrength - 600
a1
V
' Arlke dni-x
a. Sprint driJbj
3. Sprint powor dum3 * 15
4. !v4» 100 m Recovery: 30WB mln
5. Hope tHkootfa
Atftr**f#*t
1- slog
2: Swch
^T
L/
3. Wetghta
*¥ (Ml
1. Gymnaglt}
i. Ankle dn e
1 Sprint power cftaJn 3 * 15
4, 2 y 4 k 50 m pulling stad - technique
day (Mj
A.M. PVdhta
RM. LSprinrdrilts
£. T«ndon sfton^h - 500
3. Weighs
1'iiiriTjnHniJ
TiHurt7.11 Sample poU" vanH workout during (he gener*l randiiKnlnft phase.
Copyrighted material
PoleVduH 11?
rV drills - vaultcr-pole
system
1.
Sotting up first Eleps
2.
Drop Id left support
3.
L'FTT nM both hmk
A.
RT b>tahagfl; Ul «*t*nsicn of *«rn
5.
B stride (nachtnict
a) Pala st khtbcJ angte
b) F#n Key paeAons
Key
RTO
— ftgN BtridH Id iBfcBdff flridfl
HT
- Rtfii
L
— Lrt
TIMO
— T*chnlqut
F«tTNO
— F«t,&Ut»flflrOll*d,
wnOBntrflbgn flntfl^wwii*
Rtf
— Relaxed
H
— Humies
HWT
HfliJW Wpi^-1
LT
— Light
MKV
— Maximum VBkmty
T.I1 fLjirrHniwir!
Copyrighted material
I M t'nmpLrH' ikmk n£ Jump*
Specific Preparation Workout
1. AflklAdrdS
2. $prim dnfc
3. 2 - 5 - 50 m, faatTNQ. RX.
RaoovHry: 60 ate min
4. Sprint power Uajn 4 - 15
xW>
Mi_
1. Ankle drills
2. Spnntdnlla
3. Yaurtar-pale Bystom drills.
4. H vaults
xW
1. TftrtdOfi MWaHh *2«
5. AnKle drills
3. Sprint drills
4. 2 . 3 . 150 m Ftouvftty: Walk back. 10 mln
Tarrjal: 19.5
5. We^ilE
1. JtiUdB drills.
2. Spurt drtla
3. tourtar-pcte system
4. 14viurtt
5.
1. *rrt« drift*
2. $pmr1 dfllrl
J. 2 :■: s :. 60 ni slad Recovary: WnJk back,
4. Sprim pr**r*tMiri 4 ■. 12
GymnaflBca
Pole drop to left support
Pot* drop and plan mechanics to
igrt support, RT-L-RT
IflOdtKi Sligngtn rtZ40
Artd»ofiii&
Visitor- ppla *y4*»fln drfai
14 van ha
SIM.
1. AnMadrilli
2. Sprint drill*
3. We-ghcs
iamtimud)
Figurr 7.12 bumph pilu vault murium! durirtft tftt Speiiifii: p/epjrjnufl phase.
Copyrighted material
PoluViuH 13S
AnkJa dr#s
Epnni dn*g
Wautter-pole system drifts
14 vaults
Spnnl powflr tfiain 4 ■ 12
</
1.
Tendon Uranglh (240
2.
AnklA «r#H
3.
Spnrtl cms
4. Contrast 1f aining
1 ■ 60, m aled Rioouvary:
1-5 mm
T
6am
Fast TNQ. FIX: 1 ■■ BO m E*rf: 1
»
m 1bbI
TNQ. RX; RbeI & min; i
s 110m
5
Weights
PV drills - viulter-pole system
1 . Setting up first Bleps
2 &op to ie*t support, wrat aime elbow
3 L-FtT rod bOlh
4 Pftl* dnjp 'inrl iUnnl nf>disfiict ID right
support CbMp twforfl SikeoJl) RM-RT:
pO»W Of rtflM fttfld
5. RnOtulHit*rt»i0rt
*. 1 fj-1i-14 firitf# m«ttartc* no boir
t) POlt at CQfrtd angla
b) Film key poftiltanft
7. FuP approach (using drapdumDnda) on
Cue**
"MM 10 Ifrpjyt Mt4*4 only *fW mMlBring *6
Key
rpO
— pjqm (irtda w «**off arid*
RT
— Ffagpil
L
— LaN
TWO
— Technique
FMtTNQ
— F«t. bi/1 CorflnjIlwJ.
MrtMrtlratJOn Ort1«t*iqu*
HJt
— P4tBi«d
H
— HuldlM
HWT
— heavy weight
LT
— Light
MKV
— Maximum velocity
I'ijurt 7.1Z iL\'liJ;r7imf J
Copyrighted material
l.Vi (."■dropletc Rook of fumps
<i
Early Indoor Competition Workout
A.M.
1. Vautter-pote syHlEim -dt*5
2. Role drop to left support
3. L'FTTrtri*:n?|lb«hhanite
4. HTb>RT
5. flTOtuN eYlensAn
PJI.
1. Antdo (Jills
2. Spnirtl thrill*
3. Uftgll4*-|»le ty*ISffl
t) &*hng ^ fitf stops
c) L-RT poI botti
dj RTtDflTlcheckhanoJeDf left forearm
b) RTO M extenwn
4 12-14 vault*
5. Spnm po*ar chain
av(M)
1. Ante drills
2. Sprint drills
3. 2*5skKfcWi>kl»0h£rwi
4. W*ght*
tfSyiL)
Al arena
1. AnUfldttta
2. Sprint d*
1 Vmrtw-pota aystBm driks
4. TttWlh
oiiZ
UML
•N.
x\i/>
1. Tpndon flr^npth
Z. Ax*lsdmi&
3. SpwJ drill&
4. 2 ■■■ in andouto. Recovery: S mm
5. Wcxffib
C^t-.mMH on
^\\i/x^
x\l/
^
iSL
Rwt
dav(H)
A.H,
1. VaJHr-pole uratem drill*
2. 5prirt( pcwff thuin 3 ^ 10
P.M.
1. Ankle drills
2. SprimdrillB
3. Vatrtler-pote system drills
4. U- n vaults
(coirtin\if&
Fij|Drt 7.13 Sdinjilif pole •, auJc wtirlujut JurLrt^ the eirly LrtJuLT rtrfrtfJetitiuH phase.
Copyrighted material
PultVjuLl ]J7
^vW,
"
AM
1 U*ylh*r-pOl* *y*l*m drill*
a) Pote drop Co L ai^iport
bj Roll tnH handa
cf RTtoRT
d) RTO tull extension
PH.
1 T*rt(tgrt itiTrt J*
AnW#<Jr*E
SprirTldf*5
ViuHnf-'polfl syvtFnuJriifl
12-14 u*ute
Wei gUts
nW>
KVL
1 GyninsttpcG
2 Sprind ptwvr rfiiin
PJI.
1. AnkJAdftt*
2. Spnifldnte
3 COHTOt training
1 ■ W m 4l*d, HMD**?: 5 rliii
1 < BOmlwlTNQ.RX. n«MY*y 5mln
1 ^ 30 in sJmd, flaewafy: 5 mil
1 ■■ BO m last TMQ. R*
S - 5SmH
4. V&uttor-potfl system dnflg
.A*/
1. T*nd&n rttrttfh
2. AnWodrfta
3. Sprint drita
4. VlBuhw-pohrsinawn drilli
5. W*gh«
Key
ffTQ
— flight ilrtds bp tekHtf itnde
RT
- Right
L
— Lett
TNQ
™ TKtHiqu*
FjfrtTWQ
— FM4. ttf COrtindtdl
concentration on tectinlqufl
RX
— Aataxsd
H
- Hunitm
HWT
— Hwvywstght
LT
- LioM
wcv
— H*J*Pum r*CitT
Figunr 7.H (r&\rtin\jf<f>
Copyrighted material
1 !*H CmnpML' litnilc *A Jumpn
Early Outdoor Competition Workout
1. jog. sirafch
2. Ankls drds
3. Spnnt dnte
4. Gymnaabcs
v 1~
A.M.
1 TflfKbn Elnen^Ctn
2. IWfer-pdfr ijStom drill*
P.M.
1. Ankle drills
2. Spnnt dnlls
3. V**
Sal Ay (R)
Travel day
- (C)
'.vi
HfllflyS.
"M*-
.>w>
ILL
1 T4rt*rt itmrtfldn
2. AnkladnHs
3. Spnnrt dnlfa
4. Spnnrt power chain
1
^4:
1 . Wh***** System drills
2. Cywnnwtici
p.y.
1. Light tendon stnenglh
2. AnUs Aids
3. Sprint drib
4. Spnnt preparation
a) 3 - SO, 3675, 30>1B5. 30)65
t>) 3 * 30 MXV
S. Sp»p? rieveiopnwrrt
One Hrt ol ccrtrasis
1) 1 - flOmchute
2) 1 - 30 m MXV
3) 1 ■ 30 m HWT sled
*) 1 *30mMXV
5) 1 *40mdartteak>d
6) 1 ,. 30 rft MXV
71 1 x 60 rti LT tW
§J a :■: 55 H [Z4--6.70 OH)
xV/
day [Mj
1. TftrtdOn Slrtrtgth
a. *j*i**m
3. Spring dMIlt
4. W(tflhtJ
xW,
1. J*J*l**1llt
Z. Spflrtdnlla
3. Vb li Iter- pole aysfem ftr*?
4. Vault
ktmtinutd)
Fijfurr 7.11 Simple pik* >. ju]t WLH-knyut during tin 1 f jr]y ngldrair {OTiprtitiDli ph*SC.
Copyrighted material
Pofc V'aull 139
1/
ridt
A.M.
1. Tarxtori alr&nglh
2. Gymnasliea
P.M.
4.
Ankle drills
Spnrtl chills
Bprnfl pTtp
a} 3 ■ 90 m W75 3dfl5 MV95
bj 3 . 30rfi MJCV
Speed devetopmerf
One Eel at oomrasla
i? 1 ■ aflmHWTSM
EM - » H
3) 1 ■ 40 m double iW
4) 2 ■ 30 * UXV
5) 1 ■ 60 m LT slftd
E) 1 - 5$ hi H
7) fleat B— 12 min
B} 1 ■ 60 m MKV
Safety (LJ_
1 . Tandon slnsngtti
2. Wrights
My
RTO
—
fliflhl sfti* 1o lakeofl and*
RT
—
RisH
L
—
Ull
TWO
—
Tftehrtiqua
FadTHO
—
Ful, bul controlled,
ooncentralion on techrxque
RX
—
Relaxed
H
—
Hurdles
HWT
--
Heavy weight
LT
■-
Ltghl
MXV
Maxirmmi weksfly
Figure ?-H frt'trhrji^i/j
Copyrighted material
L4A Complete Bonk of rumps
With the training year outlined above r
workouts are presented for the general cgndi-
lioning phase (Figure 7,11), the specific
preparation phase (Figure 7.121, early indoor
competition (Figure 7.] 3), and early outdoor
competition (Figure 7.14).
Summary
Setting up on annual program fur high school
or college alhletes can be difficult. In many
high school districts the season is limited to
3 to 4 months, with competitions being held
twice a week throughout the season.
Et is easier to plan a college program, but
still problematic, College athletes need to
make qualifying marks to reach the national
championships., The training cycle is con-
stantly interrupted because early meets are
often held on good facilities, and the athletes
need to take advantage of the good facilities.
tn reach qualifying marks, Both coaches and
athletes realize that these interruptions are not
ideal, but because the athlete needs the best
chance to cnialify, coaches modify the train-
ing cycle.
The elite athletej though appearing to have
the best chance to follow a strict training sys-
tem, also encounters many obstacles. In the last
decade the availability of prize money has made
elite vaulters make sudden changes in their
training program* because nf the chance to
compete in early meetsand earn money, money
that can buy the time to train and stay in the
sport longer Another problem for the elite
American vaulter is balancing competition and
training throughout the indoor and early out*
door seasons in the U.S. and the following
longer European season. In addition, in many
cases the elite vaulter r s schedule in Europe
depends on how well he performs from week
to week, so the vaulter faces difficult questions:
How many times can [ interrupt my training?
How many competitionE should 1 have? How
can I compete without getting physically and
emotionally drained, and still make money?
But it is very important to remember that elite
vaultersi must continue to increase annual train-
ing volumej cr stagnation will occur-
As you can see, each level has its own set of
problems. Careful planning is necessary if the
athlete is to reach his or her maximum poten-
tial as a vaulter.
Copyrighted material
Bibliography
Adanuvewski, H. (19*)1). Line Drafting of Fc-
tttirte Vaultet. Leipzig Germany.
Bompa, T. O. {1*»0). TinVry atul methodology of
twitting, Dubuque, I A; Kendall /Hunt.
Bullard, t-r & Kriulh, L, (1977). Triple jump
encyclopedia. Pasadena, tSA. A thledc Press-
DapenaJ., Feltner.. M... & Bahnmonde, R. (T^Sfi,
[X-ccmber). Mat'i high jump #5 {USOC/
TAC Scientific Services Program).
Depend, J., Paklin, I.. &. Conway, H. (1987,
October). Mf h '# fox* ! a m P* 7 ( USOC/ T AC
Scientific Sen-ices Program).
Dapena, J., k Vaughn, R- (]Wj). Mfw'.-i Aigfc
/ujnp flO.
Doolittle. D. (1988). TAC kref M empire manual.
Indianapolis: USA Track and Field.
Dyson, G. f 1977), MMwuk's vf athletic*. New
York: Holmes and Meier.
Feroah, T. (1942). Approach velocities of high
school vaultens at tilt- US A Track and Field
Pole Vault Summit. Rem) Orthopedic
CI irk - , Cenler for BiomechAiiic.il Re-
search, Sparks. Nevada,
Cms. H ., 4 fcunkei, V. (1*87) Biomethanical
analysis of the pole vault. International
Aniateitr Athletic Faicration Scientific Rc-
fwrttm tlh'l! WttrliiCtrampitmsIrrjn inAthlei-
iCS, Rome WS7. Monaco: International
Amateur Athletic Federation-
Hay, J. (1973), 7V bkrmeclrtinks of sperh tech-
nique* of athletics (2nd ed.i. Englewood
Cliffs, NJ; PrrfiticL-Hal].
Hay. J. (1983a J. Thebionreehanicso/Iheltnigjunrp
( USOC/ T AC Scientific Services Program).
HaVr J- n9H3J>). Exercise and pJiif$tfal educa-
tion.
Hay, J. (19S4). Comparative data of velocities
and angles of takeoff in Ihe long jump,
Sports Sciences.
Hay, J. (19S7J. [Analysis of Willie Banks]
(USOC /TAC Scientific Services Program).
Hay, J. (19S8). {Analysis of Kenny Harrison]
(USOC /TAC Scientific Si? rvices Program).
Hay, J, (1990). [ Analysis of Sheila Hudson.]
Hay, J- ( I99fl, June|. The biomechanics of triple
jump techniques. In (.V-P. firuggeman &
J.K. Ruhl (Eds.), Technique* in Athletia:
Conference Proceedings. Cologne: Spurt und
BuchStrauss.
HayJ. (1W1). fAnalvsks of Mike Powell. |
Hay, ]., & Feuerbach, J, W. (1989), Bionwchanital
analysis of technique of Carl Leivis compet-
ing in the long jump at selected meets,
JSW2-19S7. Iowa City. I A: University of
Iowa . (TAC / USOCSderthhcServicHi Pro-
gram)
Hay, ], Hing, Y P & Hayes. D (199(1). Triple {amp
(TAC/USOC Scientific Services Program) .
Jacoby,. E, (19E3). Applied technique* in track and
fieid- Champaigrir IL; Leisure Press.
Jacoby, E, ( ] 993). [Genera! an a lysis of flop high
jump]- Unpublished paper,
Kenn, J. (1994). Strength training prooVurfS —
lecture and lab manual. Unpublished
master's thesis, Boise State University,
Boise, ID.
Krzesinski, A. ( 199.?, July ). A nrttrtil Train ing Pm-
gmms. Paper presented at USA Track and
Field Pole VauJtCliru'c in Fresno, California.
Krzesirtski, A. {1994, May). Pole vault safety.
Paper presented at USA Track and Field
West Region pole vault development
meeting in San Jose, California,
McGinnlfi, I*. (1991a). Approach Velocities of
Elite Vaulters at Major Competition-
McGinnis, P. (1991b), Pole Vault Sequences.
Petrov, V. (1994), [USA Track and Field Pole
Vault Summit, RenQ-]
lit
Copyrighted material
t-12 BihLicmraphy
Foepl<?w*l!,G. (1978). Modfi-M nv^fftl JjjftJHg hfwJ
jwtiv /r/[JJ^. London: Fiber and Faber.
tti tzttarf r W. , & Conrad, A . ( 1 W). Biomechani-
cfll analysis of the high jump. JpifrrpwjiopwJ
^mj?(ftir Athletic t edtratian Scientific R£-
port on the 11 World Championships in Athlet-
ics, Rome 1987. Monaco: International
Amateur Athlerk Federatiop.
Sasakd, El. r Kobayashi, K , 4 Ae d M (Eds)
(l^HK TVvhnjcjjjrs cf t!ic world-class track
itml field athletes. Tokyu: Baseball Miga-
*int Publishing Company, Lid.
SchjrtoLiniiky. G. (l^TS). TnttA frrf Field. BltIliV
Sport Verlag-
Susanka, P. Jurdik, M„ Koukal, |„ Kratky, F.,
& Velebil, V. (lflBTy. BksmechanifliL analy-
sis of the triple jump- tnternatiwipl Awt-
teur Atkietk federation Scientific Report on
Ike 11 World Chntnpkmships rrr Athletics,
Rumc 1987. Monaco: International Ama*
teur AUileric Federation.
Tidow, C- (1W*J)l Model technique analysis
shiretibr the horiziartta] jurtlpi. Part [: The
long jump. JArtF Quarterly Magazine fot
Technical Research. 4 f 53-62.
Verhofiharuky, Y. (19*7). Depth jumping in the
training of jumpers. Legkaya Atlerika,
USSR
Copyrighted material
Index
Acceleration curve,. 12
Active forward run off in triple jump, 71
Aerobic work, 18-19
Airborne technique in long r^mp, 52=56
hang style, 54-55
hitch- kick style, ?vv5fi
saLI technique, 54
Approach
in high |ump., SKJ-%
in polt vault, JJiJ2li
Approach run
acceleration curve tn, 12
check marks in, 14-16
length oi runway in, 1?-11
posture in, 1^-IJ-
principles of, 11
fleering in. 14
Assisted] training, 25
long jump, 48
Competition rnosocycli.'s. Sec also Indoor
competition mesocycles
in high jump, 108-109
in Jong jump, 64-65
in pole vault, I3S-139
in training programs, 36-37, 3fi
in triple jump, B6-S7
Cnnley, Michael, 70, 76
Constant curved approach in high jump, 91
Depth training, 2fl
DdublL'-arm styles
in lung jump, 51-52
in triple jump, 69*70
Double-leg bounds, 33-2.5
Downhill training, 25
Dyson, Geoffrey, 2Q
Balance and notations, ti-lfl
evaluation, 21
in triple jump, rV8
Banks, Willie, 70, 72
Hell, Gregory, 51
Biomechanics, 1-2
Body posture, for Posture
Body velocity at takeoff, Z
liompa, Tudor, L2B
Bounding style takeoff, .52
Bruim4,Valory,.&9
Bubka, Sergey, 112
C
Check marks
approach run, 14-1 fr
coach's, 15
Emmiyan, Robert 51^ 54
Extension in poLe vautl, 124-137
Feroah, Tnny, 11-1
Five-step hopping, 2]^ 22^ 22.
Flop high jump, 90
Forward rotation, .52-53
Fcisbury, Dick, 89-90, 91
General preparation mesocycles
in high lump, 102-103
in long jump, 5B-.5Q
in pole vault, 132-133
in training programs, 26-27., 2 ft- 29
in
144 Jiuki
CJenerai preparation mesocydes ioflntirtued)
in triple jump, H0-H1
C rad uai accelera tinn progression^ 5^
I lang s-tvle in lone, j ump, 5i±55
Hav, James, LLi^ifi
High jump. 89-1(19
competition mesocvcle m J 1 OS- 109
constant curv^-d approach in, fll
general preparation mesocycle in, 102-103
hook approach in, 92-93
J approach in, 91-92
keys to, fl9
power development mesocycle in, 106-107
specific preparation mesocyck" in, 104-105
stride and tempo during approach, 93-%
takeoff in, 97-1 01
training program for, 101-109
transition from run lo taktof f, 96-97
turnover in, 93-96
Hinge moment, HI, 53
I lip height
at takeoff, fi=7_
in triple jump, 6&
Hip*
angle in triple jump, tM
displacement, 1^-14
s-j>eed M takeoff, in
Hitch-kirk style in long pump, 55-56
Hook approach in high jumpj 92-93
Hop phase in triple jump, 70-73. 77
Hudson, Sheila, 77-79
Hypertrophy. &vSlxength development
I
Indoor competition mesocvcles. 5re also
Competition mesocvelefi
in pule vault, 13A-137 "
in Gaining programs, 34-35, 33
J approach in high jump, 91-92
Jump phase in triple jump, 75-7S
Kick sty it takeoff, zl
KrzesJnski, Andrzej, 12^ 129,. 13Q
L
Landings
in long jump, 5i=52
in triple pump, 68, 77
Lateral bench hops, 23
Lewis, Carl, 47^43^9.
Long jumpj 4"i ^
airborne technique in, 52-56
competition mesocycle in, 64-66
general preparation mesocycle in, 5HJi9_
keys to, 43
landings ui, 56-57
posture through acceleration approach in,
po^er development mesocycle in* 62-63
runway length in, JS^M
specific preparation mesocycle in, 60-61
takeoff in, 51J2
training program for r 57
transition from run-up to jump, 49-^1
M
Macrocyc-le phase, 25
Markov, KhristP, 711, 76
Maximum strength development 19
McCimus, Peter, 113.
Mechanical factors
balance and rotations, ft-lfl
hip height at takeoff, fcZ
hip speed at takeoff, 3-6
takeoff angle, 2i9
MfcHintia ofAtbttiiiii, 20
Mesocycle phase, 25
Micrncycle phase, 25
Muscle development. 1£
Musclc-ncrve units, lfl
Myotonic retlex, 20
One-leg squats, 21
Outdoor competition. $w Competition
mesocycles
Paklirt, Igor, 4
Petrov, Vauly, 121, US.
Physiological considerations in strength and
power development, 17*19
Copyrighted material
JfKkh 145
Plyomctrks training, 19*25
definition of, 19-2(1
drills in. ?v>q
principles in, 21L21
utrungth evaluation in, 21-23
Pole drop, 11^ 12H
Pole plan t,L2Qd21
PolevsHltrlllilJfl
approach in, 1l3-l2tJ
competition mesocycle- in, l3ti-l/W
components uf r HI
exlension and him in, 1?4-1?7
first stride in. 114-1 15
gVrttral conditioning mesocycle ip r 132-
m
indoor competition mesocycle In, 136-137
Veys to, HI
pol*-dmpin r JJ^ISH
pole plant in, 1211121
safely in, 1 13
&pcdf ic preparation metocycle in, 134-135
swin S in, 12A125
takeoff in, HL121
training for, i^iV*
Pole Vault Summit, ]t»2, J_Q
Posture
in approach run, 13-u
in high jump, ^0
in lonjf jump, 44-4>
in I riplc jump, fcf)
Powell, Mike, £Z
Power development
physiological considerations in, 17-1*1
In pi yOmetries training, 19-25
in training programs, 15=3fi
Power development mesocycles
in high jump, 106-107
in long jump, 62-63
In training programs, 27. 32-33, 3a
in triple jump, S4-flft
Power jumping. yQ
Power sprint style takeoff, 52.
Power train inR, IS
Hope jumping, 23
Rotations. Sec Balance and rotations
RR-LL bounding. 23.
Ruhway length
in approach run., 12-13
in long jump, 45-4*J
Safety in pole vault, 111
Sail technique in long jump, 54
Saneyev, Viktor, 7U
Schmidt, Josef, 70
Session training unit, 25
Sirtgle>ann Style in triple jump, 69-71)
Single- leg bounds, 23^ 2£
Slowing problems, □
Soviet Double Arm, 70
Specific preparation rnesocycJes
in high jump, 104-1 u5
in long jump, 60-61
in pole vault, latUS
in training program*, 27, 3Jt31
in triple jump, &2-S3
Speed boundSr 25.
Speed conversion in triple jump, 6H-6S*
Speed emphasis phase, 13
Speed jumping W
Sprint style takeoff, 52
Standing (single- leg), 23
Steering
in approach run, IA
in long jump, 45^ aH
Step phase- in triple jump, 73-75
Step-up/atep-down with weights, 24. 25
StoneSr L>wight, A
Strength development
evaluation of, 21z23
physiological considerations jn, 17-19
in planning training programs, 25=3y
in plyometrics training, 19-25
Stride
in high jump, 90, 9fl-%
in pole vault, 114.115
shortening 1
Swing in pole vaul t, * 24-1 2ft
TAC Championships, 1«0, iZ
TAC Meet. 19B6, 4M
TAC Meet 19W, 77
Takeoff
angle, 2=a
in high jump, 97-10]
in long jump, 51-52
Copyrighted material
1-K. iTXJrc
Tempo in hijjh. jump, 4^%
Tur-Qvancsyblrir Igor, il
Thomdike'sLaw&of Learning, 2
Training programs, Z5-.¥»
assisted,. 25
fur high jump, lOl-lW
for plyomerrirt, ?f>-?t
for poh- vdult, 13M30. LMH32
for triple jump-, 7S-37
Triple iump,c7'&7
competition mesocyde in. 86-87
double-arm versus single-arm styles in r ftS-
70
SeneraL prep? ration mewcy<le in, SO-S]
hop phase in r 70-73, 77
jump phase in, 75- 7H
keys rt\ 67
power development mesocycle in, 84^65
Specific preparation mesocytLe in, 82^83
speed conversion in, 68-69
step phase in r 73-75
training program for, 78-87
Turn in pok vault, 134-127
Turnover in high jump, 9>%
U
USA Track and Field Clinic, Ufl
USA Track and Field Pole Vaull Summit,
l9<*4 r L2l
USA Track and Field Scientific Service?
program, 111
USOC/TAC Scientific Services Program, 4
Verhoshansky, Y-, 2U
W
World Championship Meet 1987, B
Copyrighted material
About the Authors
Ed Jacoby has bran coaching tack and field
since t9il. During that time, he has VrurkL-d
with athletes at virtually l'Ylti, level, includ-
ing high school, junior college, and NCAA
Divisions I and EI. He served as assistant coach
at thi- 1992 Olympic Games In Barcelona and
as head coach for [he 1W3 World Champ-
ionship team. Over the years, he has coached
4 national champions, 2o All-Americans, and
4 Olympians.
Jacoby has hefd various position* within
USA Track & t-U'ld., including men's develop-
ment chair, men's hie.li |ump coordinator., and
Level I and H instructor, He has been head track
and held coach at lloise State University since
1973,
Edficrty
Bob Fraley and his son, Doug, collaborated
on the pole vault chapter of this book, Boh has
been coaching pole vaulters since W$9. He is
the chairman of USA Track tt Field Pole Vault
Development and the sprints and jump coach
at Fresno Statu University. Doug i* a 3-tirrH 1
NCAA-champion pok vaulter who has com-
peted in the European Grand Prix Circuit since
i9tte.
Bob Fnlty
M7
Copyrighted material
Copyrighted material
You'il find
m other outstanding
track & field resources at
www.HumanKinetics.com
in the US calf
1-800-747-4457
ustralra „ 08 82771555
nada 1-80046" 5-7301
turope .......+44 {0} 1 13 255 56&5
New Zealand 0064 9 448 1207
^a
HUMAN KINETICS
The Prtjjfl/er Publisher for^rartf £ fttnesi
P.O. Bdic 5076 * Champaign IL 61825-5076 USA
Copyrighted material
Copyrighted material
Copyrighted material
I]
\
\Wj
Long Jump > Triple Jump • High Jump * Pofe Vault
A sound coaching aid lhat has the same principles Coach Jacoby and Coach Fraiey have
taught me. II I were to start oyer as an athlete or coach. I would use this book as a reference
tor evefyltiirvg From workouts to technical work.'
Tim Bright
Qtymptan. Decathlon'Role Vault
"For those who are not fortunale enough to have Coach Jacoby or Coach Fralay as therr
own personal coach, tries book is the next best thing."
Cindy Grrtnor
OtymfMan. Heptathlon
"I would recommend coaches at all levels read ln»s book. H points Oul the Held evenl tech-
niques that make champions and, more importantly. what techniques must be emphasized
lor success; in each event."
Mb) Rosen
Men's Head Track Coach.
1992 U.S. Olympic Team
1 love this 'cookbook' approach. IF something isn I working right, simply find the pages in
the book to help correct the problem, On the other hand. «f things are going wen. Camptefe
Book of Jumps is me pface to go to locate the nests logical step in tfie learning curve.""
Di xun Farmer
Chairman. USA Track & Fiekt Men's Development Carranrtlea
Head Track and Field Coach. Guslavue Adoiphus College
Maximize your jumping potential with Cpmpteie Boo)* of Jumps 1
Coaches Ed Jacoby and Bob Fraiey draw on ineir combined SO years of coaching
e^penence 1o help long jumpers, |rjp*e jumpers, high jumpers, and pole vaulters achieve
new personal records. They break down each event into key phases — Irom approach lo
landing — to leach, proper jumping technique and to show jumpers how to avoid common
technical flaws, They also prowde a strength and development program specifically for
lumpers and 16 event- specific workouts that fine-tune skills.
Use Ihe practical, proven techniques in Complete Book of Jvrnps to go higher and
larther than the competition.
ISBN &-6F322 O'J 9
Human Kineijcs
9 M 7 r BOB7J ll 226 73a
5 1 <i <i 'i
£19.95 nal
In Canada S23.95