IN THIS VIDEO:
I take you though a workout that is designed to improve your long jump take-off and improve your run-up.
The main initial focus of the video is the MAT DRILL unit.
This shows a complete progression as to how I use these. Note this is one of a number of progressions I have. This is what I call the “basic” one. It’s only basic in that it starts from a low intensity base and breaks down lots of the movements required to get a great take-off i.e. the positioning of the penultimate step. By manipulating the mats and adding them you can create the patterning needed to optimise the take-off.
We also progress this patterning onto the track and implement the take-off set-up into free leg landing continuous take-offs (also called “gallops”).
These are done with 1 and 3 seps between and as you will hear me say throughout the video, it’s all about the transition from the penultimate step to the take-off step and the “da da-da” rhythm. The jumpers did 2 with 1 step between and 1 with 3 steps between.
After this unit we then progress to OVER-DISTANCE run-ups.
The jumpers add an extra two steps to their run-ups by adding an additional 14 pigeon steps to their normal length run-up. We do these on the track so that the prime focus is all on speed - accuracy this time is of secondary importance. We will do 3-4 f these.
After these over-distance we transferred to the run-up so that the jumpers could translate the speed they developed on the track. Again I stress the need to set the take-off up and to create that da da-da rhythm. You will see that I marked a line on the track to cue the jumpers to do this.
Two of the jumpers also did a jump. Hopefully the way the session has been structured (plus of course prior progression over a number of training phases) will make it “easy” for the jumper to lift our of speed.
I will continue to do these types of sessions for a couple of weeks more prior to the start of the outdoor season proper.
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THE JUMPER
Digital jumps and sprints magazine. Checkout articles, videos and other interactive content which will help you improve as both athlete and coach.
LINK to issue 2 and 3
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pub.lucidpress.com/THE_JUMPER...
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John Shepherd is an ex Team GB long jumper and now coach to top athletes of all ages... from English Schools Champions, to European junior Champions to senior internationals. He's coached for the England team.
John is also an author having written eight books on fitness & sports training and hundreds of training articles....