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JUMPS 



Ed Jacoby, MS 
Boise State University 

Bob Fraley, BA 
Fresno State University 




Human Kinetics 



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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 

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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 

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AF3H-7CL-RTRM 




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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 



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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 



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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 



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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 



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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. 

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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. 



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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 



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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, 



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MOH: Opgg Ngr^quitf 

JAC: Jake Jaootsy 
STOr Dwght Stones 
WIL:UoW*vns 
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CON: Hob CariwfLy 

HOW- J«n Howard 
JON: Orag Jk?n« 
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CAR: Jerome Carter 
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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% 



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Mii,-h.uiif.i] Fncian 5 



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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. 



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Pola23P-30P 




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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. 









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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.? 


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44 


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14 


43 1U If 


41 


114 


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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. 


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L 


2 


L 


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4 


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fl 




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4 


3 


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L 
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s 


L 
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L 

R 


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L 

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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 



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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. 



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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 



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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. 



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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* 



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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-. 



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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 



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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-. 



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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 



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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. 



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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 


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Right 


Lett 


Rigrt 


pusn-oll 


UtSlritt* 


Sndslrida 


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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 



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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 



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2J&m 



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" 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 


* 


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Distance in (ret 


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01 


m 


S2T'/,*} 


Speed in. mftrn'iKDiult 


(10.711 


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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 


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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 



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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 



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ttie cadence of each stride faster than the one 
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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 



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foJcVirft 117 



Table 7.t 

Velocities orfSefcchxl Vaultm m (he l^OGoodvlll Carre* 



hebghl 



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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 



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tttirte Vaultet. Leipzig Germany. 

Bompa, T. O. {1*»0). TinVry atul methodology of 
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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/ 
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Depend, J., Paklin, I.. &. Conway, H. (1987, 
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Dapena, J., k Vaughn, R- (]Wj). Mfw'.-i Aigfc 
/ujnp flO. 

Doolittle. D. (1988). TAC kref M empire manual. 
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Dyson, G. f 1977), MMwuk's vf athletic*. New 
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Feroah, T. (1942). Approach velocities of high 
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CI irk - , Cenler for BiomechAiiic.il Re- 
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Cms. H ., 4 fcunkei, V. (1*87) Biomethanical 
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Hay, J. (1973), 7V bkrmeclrtinks of sperh tech- 
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Hay, J. (19S4). Comparative data of velocities 
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Hay, J. (19S7J. [Analysis of Willie Banks] 
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Hay, J, (1990). [ Analysis of Sheila Hudson.] 

Hay, J- ( I99fl, June|. The biomechanics of triple 
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BuchStrauss. 

HayJ. (1W1). fAnalvsks of Mike Powell. | 

Hay, ]., & Feuerbach, J, W. (1989), Bionwchanital 
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Iowa . (TAC / USOCSderthhcServicHi Pro- 
gram) 

Hay, ], Hing, Y P & Hayes. D (199(1). Triple {amp 
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Jacoby,. E, (19E3). Applied technique* in track and 
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Jacoby, E, ( ] 993). [Genera! an a lysis of flop high 
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Kenn, J. (1994). Strength training prooVurfS — 
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Krzesinski, A. ( 199.?, July ). A nrttrtil Train ing Pm- 
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Krzesirtski, A. {1994, May). Pole vault safety. 
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West Region pole vault development 
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McGinnlfi, I*. (1991a). Approach Velocities of 
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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 



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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 



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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 



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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 




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