USA Olympic Training Center Long Jump Connecting the Approach to the Landing
By John Dagata USA Olympic Training Center
Ryan DonnellyDonnelly- Annual Plan 20062006-2007 CYCLE #h
DATES
CYCLE II
26/10/0922/11/09
CYCLE III
WEEKS Per-Cycle
WEEK THEME
CYCLE THEME
Action Plan
4
1: Maximal Strength 2: Special Strength 3: Maximal Strength 4: Max-Combo Stre.
Special Preparation
1Long Jump: Approaches (Three Phases) 10 Step 10 Step Jumps Take-off foot behind Posture through landing
23/11/0920/11/09
4
1: Maximal Strength 2: Special Strength 3: Maximal Strength 4: Max-Combo Stre.
Spec. Prep. I
2. Approach Approaches Take-Offs (No Landing) See Penultimate Take Off Foot Position
CYCLE IV
04/01/1031/01/10
4
1: Maximal Strength 2: Special Strength 3: Maximal Strength 4: Max-Combo Stre.
Spec. Prep. II .
3. Take-Off 10 Step 10 Step Jumps Take-off foot behind Posture through landing
CYCLE V
01/02/1028/02/10
4
1: Maximal Strength 2: Special Strength 3: Max-Combo Stre.
Pre. Comp. I
4. Take-Off Angle of Take Off Speed of TakeOff Stabilize Landing
4
1: Maximal Strength
Pre. Comp. II
Cal Track & Field CYCLE VI
01/03/10-
Ryan DonnellyDonnelly- Annual Plan 20062006-2007 CYCLE #
DATES
CYCLE II
26/10/0922/11/09
CYCLE III
WEEK THEME
CYCLE THEME
COMPS.
4
1: Maximal Strength 2: Special Strength 3: Maximal Strength 4: Max-Combo Stre.
Special Preparation
1Long Jump: Approaches (Three Phases) 10 Step 10 Step Jumps Take-off foot behind Posture through landing
23/11/0920/11/09
4
1: Maximal Strength 2: Special Strength 3: Maximal Strength 4: Max-Combo Stre.
Spec. Prep. I
2. Approach Approaches Take-Offs (No Landing) See Penultimate Take Off Foot Position
CYCLE IV
04/01/1031/01/10
4
1: Maximal Strength 2: Special Strength 3: Maximal Strength 4: Max-Combo Stre.
Spec. Prep. II
3. Take-Off 10 Step 10 Step Jumps Take-off foot behind Posture through landing
CYCLE V
01/02/1028/02/10
4
1: Maximal Strength 2: Special Strength 3: Max-Combo Stre.
Pre. Comp. I
4. Take-Off Angle of Take Off Speed of TakeOff Stabilize Landing
Cal Track & Field
WEEKS Per-Cycle
Proper Sprinting
Start
• Primary goal is to overcome inertia • Starting position should be characterized by shoulders below the hips (applies to blocks, 3-pt, crouch, rollover, etc.) • Foot Spacing • Initial movement involves explosive hip extension (shoulders will be up, not down!)
•Emphasis on pushing to develop momentum (Don’t confuse pushing to be bounding) •Progressive – Each step gets longer and faster Acceleration •Smooth transition into Top Speed mechanics (shin/trunk angles become progressively more vertical)
Top Speed
•Pushing continues – Vertical in nature •Upright posture – Shoulders on top of hips •Knees down – Continue to turnover •Foot contacts directly under the hips
Proper Approaches
Starting Stance
Phases
Points of Emphasis
•Walk-in, bound-in, etc. / Crouch / Rollover •Variability •Same goals as sprinting – overcome inertia through explosive hip extension
•Phases should be seamless / more condensed than 100m sprint •Drive – balance of flight and turnover •Transition – progressively push up tall •Continuation – Don’t press, maintain turnover and feel a little bounce
• Posture • Rhythm • Elastic Energy
Event Considerations
Long Jump / Triple Jump
• Achieve highest velocity that can be attained without sacrificing proper sprint mechanics or execution of take-off mechanics • Preparation for take-off / Penultimate Lowering?
High Jump
• Fewer steps -> Phases even more condensed • Must be upright prior to curve entry • Curve running considerations
Pole Vault
• Pole carry – don’t be a chicken / fishing for Moby Dick • Pole drop – Not too early, marry rhythm and pole drop • Pole drop cont. – Massive effect on posture
Jason Dunn: Training Plans (Comp II:Throws-Performance.) Theme: Multi Event-Strength Cycle #: C-VI Date: 04/09/14-04/14/14 Mon ACC Speed: Dis: 10, 15, 20 Sets: 10, 8, 6
Special Strength
Maximum Strength
MJ Rudiment 30m x 1 Jumps Squats 1x6x81% 1x4x83% 1x2x85% 1x1x87% Pull-Ups (Continuous) 1x6x81% 1x4x83% 1x2x85% 1x1x87% Multi Throw Shot Put X 12
Neural
Tu
Long Jump
Wed Speed Develop: Dis: 30, 40, 50 Sets: 4, 3, 2
GSC Pedestal 1x8
GSC Pedestal 1x8 ASC Throws Spec 2x6 Ows ½ Set Short Strength Med-Ball Twisting I 1x 8
Recovery
Thur
High Jump
Snatch Pull 4x2x85% Hang Snatch 2x2x85% 2x2x87% DB Jerk 2x3x85% 2x3x87%
Multi Throw Discus X 12
Neural
ASC Throws Spec 2x6 Ows ½ Set Short Strength Med-Ball Twisting I 1x 8
Recovery
Fri ACC Speed: Dis: 15, 20, 25 Sets: 8, 6, 4 MJ x 2 Box x 3 Hurdle x 3 Jump Squats 1x6x81% 1x4x83% 1x2x85% 1x1x87% Pull-Ups (Continuous) 1x6x81% 1x4x83% 1x2x85% 1x1x87% Multi Throw FH Throw X 6-8
Neural
Ryan Donnelly TRAINING PARAMETERS 2006-2007 Primary Event:
Researched Variables
Ryan Donnelly TRAINING PARAMETERS 2006-2007
Researched Variables
Sat Speed Endur: 150, 125, 100 5, 3, 2 Speed: B.U. 1x50 1x60 1x70 Snatch Pull 4x2x85% Hang Snatch 2x2x85% 2x2x87% DB Jerk 2x3x85% 2x3x87%
Multi Throw Javelin X 12
Neural
RYAN DONNELLY
TRAINING PARAMETERS 2006-2007
Primary Events: Long Jump & Triple Jump 7.65(25 Feet) Exercise
Target
30m Roll Start 30m Block Start 30m Flying 60m Block Start 80m Block Start 120m Block Start 150m Block Start 2 x 200m w/5 min.
3.80ht 3.80ht 2.60ht 6.60ht 8.45ht 12.3ht 15.3ht 22.00h t
Snatch Clean Squat ½ Squat Bench Long Jump
100k 130k 130k 150k 150k 3.25 m
Triple Jump
10.00 m
Front Heave
16.00 m
Back Heave
18.00 m
Jump Battery Vertical Frozen Vert Conversion Body Weight
ST
I
II
III
IV
V
VI
VII
VIII
IX
X
XI
30” 18” 32” 178lbs
USA Olympic Training Center Questions? John Dagata
[email protected] (405) 618-3887
XII
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