High Jump and High Jump Training

Fuzz Ahmed HJ UKA

HJ & HJ Training

High Jump and high jump trainingAthletics Northern Ireland

Fuzz Ahmed UKA

Overview

• Introduction • Philosophy• High Jump

– Definition– Drills– Transitions into HJ– Why do drills– HJ Gymnastics– Posture/Core

• Questions

Who I am • Fayyaz Ahmed (Fuzz)

– Jumped 2.21m aged 20

• Coached by Mike Smith in Southampton– Roger Black Kriss Akabusi Ewan Thomas

• Iowa State in the US from 1986-1990– Injured from 21-24

• Returned to UK• Retired in from athletics in 1994• Started coaching the same year• NEC HJ UKA

- October 2009-2012- Senior Coach GB Athletics 2012-Onwards

• Learned because I had to!• In athletics I have 32 years’ experience of L L C• In coaching have not spent 20 years repeating the same

thing• I stick to what works• I realised it’s not revolution but evolution• Quality for LTD is more important than Quantity• I approach coaches all over the world and ask “why?”

How I learned

Philosophy - Anatomy

• Da Vinci – Vitruvian Man – 1.61 (e) Golden Ratio– Renaissance Artists

- Divine Proportion

– Wingspan = Height– Forearm = Foot

• Ankles = Wrists• Knees = Elbows• Hips = Shoulders• Belly-button = Centre• Motion creates emotion

Philosophy - Coaching

• Sagittal Plane

- Left/Right• Frontal or Coronal Plane

- Front-(Anterior)/Back-(Posterior)

• Transverse Plane - Upper/Lower

Philosophy - Children are perfect

High Jump

High Jump

High Jump - Definition

• A run up• For most it is a straight line followed by a curve• An explosive/gymnastic element at the end

high jumpnoun ( the high jump)an athletic event in which competitors jump over a bar that is raised until only one competitor can jump over it without dislodging it

High jump

• Steve Smith - an excellent natural talent

High Jump - more detail

• The curve has strong forces that can be harnessed• Entrance to the curve determines the way you exit it• A good curve gives more energy for a good arch• A good arch has gymnastic elements

• Your best jumps need to be your last jumps• You compete against yourself over a bar• Most of the time you end in failure

High jump

• Angles/Strength

High Jump-even more detail

• In time 90% of a high jump is running• 6-10 massive power efforts• The athlete has to be very strong from toe to head• Distance judgement is very important• Spacial judgement is also hugely important• It is a very very technical precise event• The bar is 3 cm wide

High jump

• An excellent example of plant and forces

High Jump

• So we know what the needs of the event are?• This should in simple terms determine the training

Training should include

• Lots of skill development - athletics• Skills/drills that support running • Should incorporate various jumping elements• Be about getting strong from toe to head• Have lots of mobility or strength in range• Should have lots of distance proprioceptive skill• Should have lots of spacial awareness skill• Should incorporate lots and lots of technical elements• Never leave technique alone

High jump drills

• Ankle rolls on curve

High jump drills

• Heel pick up on curve

High jump drills• Delicate straight leg on curve

High jump drills

• Delicate straight leg open on curve

High jump drills• Straight leg penultimate on curve

High jump drills

• Straight leg penultimate on curve

High jump drills• Two ones on a curve

High jump drills• Two ones on a curve

High jump drills• Delicate 3 2 1’s on a curve

High jump drills

• Both sides 3 2 1’s on a curve

High jump drills

• Standing 321 on curve

High jump drills

• 5 4 3 2 1’s on a curve

Technique

• Don’t do B before you master A• If an athlete can do C, it doesn’t mean they can do

A&B… so check!• Athletes from other coaches may not have covered

the same basics• Technique must develop to keep up with speed/power

improvements• Maximise the benefit of training• Reduce the likelihood of injury

• Sloppy technique will become habit if not improved upon

Transitions into high jump

• 3-5 stride scissors into sand

Transitions into high jump

• Hurdles on a curve

Transitions into high jump

• Rhythm run ups, lots and lots

Transitions into high jump

• Rhythm run ups, lots and lots

Transitions into high jump

• Rhythm run ups, lots and lots

Really high jumping 2.46m

Why do drills?

• Improve movement through detailed repetition

• Develops core if done correctly

• Excellent base for plyometrics

• Develops power from a strong position

Tom Parsons-pre drills 2.15m August 2006

Tom Parsons-post drills 2.20m Jan 2008

Robbie Grabarz-pre drills 2.18m May 2010

Robbie Grabarz-post drills 2.25m May 2012

High jump Gymnastics

High jump Gymnastics

• Daley 2 knees

High jump Gymnastics

• Back roll to Daley

High jump Gymnastics

• Head spring to front somersault

High jump specific

• Back arch off 55 cm box

Permanence

Practice does not make perfect -Practice makes permanent

Repeating imperfect movements develops bad habits, which are difficult to replace once ingrained

Perfect practice makes perfect permanently

Ensure that the athlete focuses on detail

Posture

A thought

• Excellent Posture– Is the Basis of Power

• A plumb-line divides the body into two halves

• Six main landmarks- The Ear - The Shoulder - Lumbar Vertebrae L3-L5 - The Hip- The Knee- The Foot

Posture

What is Core?

- Visualise it as a firm cylinder that surrounds the body and gives it structural integrity

- Allows for the expression of dynamic functional strength

- Improves neuromuscular efficiency

- Greater neuromuscular control leads to optimal muscle function

- That leads to improved performance

- A strong core enables the body to assume various positions with instantaneous changes

- All training is core training, the body is a linked system

- Movement occurs from toenails to finger tips- (Gambetta)

Core

• The Core - Muscles in the centre of the body- Stabilise the body when in a upright position- Serape -Mexican Wrap- Core is a set of connecting muscles- Transfer energy from arms to legs- All training is core training, body is a linked

system

- Movement occurs from toenails to finger tips

- Training movements, not muscles

Core

Fuzz Ahmed Nov 2013

London 2012 2.29m Q

Summary

• Introduction • Philosophy• High Jump– Definition– Drills– Transitions into HJ– Why do drills– HJ Gymnastics– Posture/Core• Questions

Questions