By John Dagata USA Olympic Training Center USA


By John Dagata USA Olympic Training Center USA...

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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

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