Horizontal Jump Training. Reid Oldenburg East Troy High School

Transcription

1 Horizontal Jump Training Reid Oldenburg East Troy High School

2 Background In my third year at East Troy High School Physical Education Teacher Horizontal Jumps Coach Defensive Coordinator for the Football Team

3 A Little History 2011 State Meet Bryzena Santos 3 rd Place TJ with a jump of Qualified for LJ with a jump of Cody Zaeske 6 th Place TJ with a jump of 44.5 Qualified for LJ with a jump of Caitlin Dolan Qualified for TJ with a jump of

4 A Little History 2012 State Meet Cody Zaeske 1 st Place TJ with a jump of st Place LJ with a jump of (STATE RECORD) Bryzena Santos 1 st Place LJ with a jump of th Place TJ with a jump of 35 4 DJ Sweet 7 th Place LJ with a jump of th Place TJ with a jump of

5 School Top 10 Achievements 5 Girl Triple Jumpers 3 Girl Long Jumpers 3 Boy Triple Jumpers 2 Boy Long Jumpers

6 School Records Broken Boys Long Jump (State Record) Boys Triple Jump Girls Long Jump

7 Coaching Philosophy No Pressure Situations Failure is okay Sprinting is key Bleachers/Hills

8 Here s What I Do on Day 1 with Jumpers Set clear expectations Set obtainable goals with each athlete Plyos, Plyos, and more Plyos If they can t handle the hard work I suggest another event for them

9 Seasonal Training Once a week Plyos Once a week form Sprint Training is essential Treat all meets as if they are a practice

10 Jump Training (Plyos) Emphasis on different muscle groups Use different speeds I stay away from big boxes with younger jumpers Recover while you work 30 seconds on 15 seconds rest Progressively make harder as the year goes on

11 Quick Line Jumps Forward

12 Quick Line Jumps Side to Side

13 Knee Tuck Jumps

14 Calf Raises

15 Power Jumps

16 One Legged Squat

17 Lunge Jump

18 One Legged Squat (other leg)

19 Burpee

20 Runway Approach Every athlete is different Younger athletes I have take a 5 step approach Varsity athletes I have take a 7 8 step approach Make a note of what foot they start with, how they start, and measure the distance of their first step

21 Runway Approach Make a note of the difference between LJ and TJ approach As season moves on, the distance from the board should get larger Highest speed at the board Eyes up

22 Long Jump 3 easy rules to remember Run as fast as you can Jump as high as you can Aim for the end of the pit

23 Technique Drills Keep it simple Work on one phase of the jump Don t sweat the little things

24 Penultimate Step I NEVER talk to the athletes about this very important step I find drills that help work on the penultimate step If I tell the athlete to jump as high as they can, the penultimate step tends to happen naturally

25 Penultimate Drills

26 Flight Phase The sail technique I use with the younger athletes Take off and aim for your toes I try to have the varsity athletes hang in the air Important aspects to watch are that their knees are below their hips and arms are over their head The last flight phase technique is the hitch kick I try and stay away from this technique: it causes more harm than good

27 Flight Phase Drills

28 The Landing Can be the difference between winning the event and not placing in the event Things I watch for in the landing varies upon which flight phase the athlete uses

29 The Sail Landing I have the younger athletes work on reaching for their toes Aim their feet for the end of the pit Toe Touch Drill

30 The Hang Landing I work on the athlete throwing their hands from above their head, down in front of their body, to behind their back, and then finally tuck back into their chest. Feet are again aiming for the end of the pit. Knees collapse on impact and their butt replaces their heals

31 Triple Jump I have found that if there is a phase of the triple jump that is off, it is probably because of a poor phase before that. When my jumpers second phase of their jump is too short, it is usually because their first phase was too high You can always hear if the phases of the jump are off

32 Triple Jump Take off The take off is different from a long jump I like my athletes to have a lower take off Easier to maintain speed through the jump My favorite drill for this is the hurdle drill

33 Cycle Phase This is the very first thing I work on with rookie jumpers Bring the heal to the butt Just like riding a big bicycle

34 Cycle Phase

35 Bounding Phase I believe the hardest phase to get right Good knee drive Work on keeping the knee parallel to the ground Lag leg extended backwards with a bend in the knee

36 Bounding Drills

37 Final Jump Phase If the speed of the jump hasn t dropped dramatically, I teach the same as the Long Jump. If speed is an issue then I coach them to explode out instead of up.

38 Final Jump Drills

39 Off Season I always suggest that the athletes go out for a fall and winter sport I believe cross training and the experiences they will have are very important If they choose not to go out for a fall or spring sport I make sure they weight training and running

40 Off Season Olympic Lifts Core Plyos Running

41 Youtube I find tons of drills on youtube Network with other coaches If you don t like the drill after your athletes try it find something new

42 Questions? Reid Oldenburg