Athletics NI Coaching Network - Jumps with Femi Akinsanya

health and safety for coaches

Triple and Long JumpBY

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• Strength1. Weights

2. Plyometrics

3. Reactive strength

4. General

• Technical1. Running mechanics

2. Effective movement

3. Long or Triple jump

• Speed1. 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.