Athletics NI Coaching Network - Jumps with Femi Akinsanya

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Information about Athletics NI Coaching Network - Jumps with Femi Akinsanya
Sports

Published on March 13, 2014

Author: AthleticsNI

Source: slideshare.net

health and safety for coaches Triple and Long Jump BY Femi Akinsanya Belfast 7TH March 2014

Strength for jumping

Challenges in developing strength for Horizontal Jumps • Jumpers need to apply force as quickly as possible while doing so over a range of movement. • Need to develop a fast take off therefore the ability to control the change from horizontal velocity to vertical velocity – eccentric strength is key here. • In order to do this foot contact must be fast (c 0.12 – 0.15sec) • Need to develop absolute strength but at speed (accelerating) • Need to have the postural strength to hold an effective position throughout phases (approach, take off, flight, landing)

Planning • Strength 1. Weights 2. Plyometrics 3. Reactive strength 4. General • Technical 1. Running mechanics 2. Effective movement 3. Long or Triple jump • Speed 1. Max speed 2. Speed endurance 3. Run up speed

What do you think the key determinants of horizontal jumps performance are? (Brice, 2011)

What to look for • Fast controlled approach • Active (down and back action) flat foot at take off • Head up, chest up, drive up • Extend through the hip, knee and ankle (in that order) • Tall in the air, hips high • Soft controlled landing.

What to look for • Fast controlled approach • Active (down and back action) flat foot at take off • Head up, chest up, drive up • Extend through the hip, knee and ankle (in that order) • Tall in the air, hips high • Soft controlled landing.

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