John Dagata


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11/30/2016

USA Olympic Training Center Defining the Approach for Horizontal Jumps By

John Dagata

USA Olympic Training Center

Energy Systems

Speed & Power Events Long Jump & Triple Jump

• Anaerobic Phosphate (ATP-CP): 0-10sec • Anaerobic Lactate (Glycolytic): 10-60sec • Aerobic Energy System: 60sec.- ? Note: Proper Recovery of ATP & CP: A. 30 Seconds-50% B. 1 Minute-75% C. 90 Seconds-80% D. 3 Minutes-98%

Balancing The Energy Systems  Percentages and Ratios of Energy Systems are defined by Performance!  Neural Development: Approach the training of athletes from the rate of impact it has on the nervous system. (CNS-PNS)  All Three Energy Systems will be Used.  How Much, When, & Where? You’re the Artist!

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Constructing Your Canvas  Annual Plan: Off Season, Summer, Fall, Indoor, & Outdoor  Cycle Theme: General Preparation, Special Preparation, Pre-Competition, & Competition  Weekly Theme: Maximal Strength, Special Strength, Combo Max-Strength  Daily Theme: Power, Olympic, Or Recovery

The Importance of Order and Exercise Prescription Optimal Improvement Warm-Up

Possible Injury

Event Special Strength Maximal Strength

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

XII

XIII

%

30” 18” 32” 178lbs

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Proper Sprinting

Start

Acceleration

Top Speed

• 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 • Smooth transition into Top Speed mechanics (shin/trunk angles become progressively more vertical)

• Pushing continues – Vertical in nature • Upright posture – Shoulders on top of hips • Knees down – Continue to turnover • Foot contacts directly under the hips

Proper Sprinting – Start & Acceleration

Proper Sprinting – Top Speed

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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

Proper Approaches

Event Considerations • Achieve highest velocity that can be attained without sacrificing proper sprint mechanics or execution of take-off mechanics Long Jump / • Preparation for take-off / Penultimate Lowering? Triple Jump

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

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Event Considerations – Long Jump Side View

Posterior View

Training Considerations Sprint Training

Approaches

• Acceleration Development (sprints <= 40m, block starts, & resisted runs) • Speed Development (sprints 40-60m, full recoveries, sprint-float-sprint) • Speed Endurance (High quality, opportunity to work on sprint mechanics)

• Approaches away from runway (on track w/ tape measure) • Approaches on runway / apron • Adjust sprint mechanics before adjusting marks

• Emphasize sprint mechanics during jump sessions (even from short approach) Other Notes • Support with other training (multi-jumps, multi-throws, olympic lifting, etc.)

Jason Dunn: Training Plans (Comp II: Long Jump) Theme: Max-Strength Cycle #: C-VI 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

Recovery

Thur

Triple Jump GSC Pedestal 1x8

GSC Pedestal 1x8 ASC Throws Spec 2x6 Ows ½ Set Short Strength Med-Ball Twisting I 1x 8

Date: 04/09/14-04/14/14

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

Sat Speed Endur: 150, 125, 100 5, 3, 2

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

Snatch Pull 4x2x85% Hang Snatch 2x2x85% 2x2x87% DB Jerk 2x3x85% 2x3x87%

Multi Throw Javelin X 12

Neural

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Mon. Warmup: Warm-Up #2 Acc Dev. 6 x 15m 4 x 25m 2 x 35m Rest = 2’ (Sets) Flats/Track Start Position: Crouch/Roll

Tu.

Long Jump: Approaches (Three Phases) 10 Step Approaches Take-Offs(No Landing) See Penultimate Take Off Foot Position 10 Step Jumps Take-off foot behind Posture through landing

Rings/Bar: Still Swing Moving Swing Hand Stand Still Hand Stand Walk/Still

Strength

Snatch Pull 6x4x85%

Back Squat 4x6x85%

Power Snatch 8-10x2x85%

Pull Ups 3x6

OH Throws x6 M = 16lb W = 4k

Thur.

Warmup: Warm-Up #2

Special MJ Rudiment 1 x 10

Front Jerk 8-10x2x85%

Wed.

Warmup: Warm-Up #2

GSC Leo 1x10

Cooldown: A w/ 50m Backwards Bear(15 sec)

Long Jump: Approaches (Three Phases) 10 Step Approaches Take-Offs(No Landing) See Penultimate Take Off Foot Position 10 Step Jumps Take-off foot behind Posture through landing

Mon.

Tu.

Wed.

Warmup: 2 Spine x10 4 x 30m BU Warm-Up Long Jump: Approaches Full Approaches See Penultimate Take Off Foot Position Take-off foot behind Landing Specifics

Acc Dev. 5 x 20m 4 x 25m 1 x 30m Rest = 3’ (Sets) Spikes/Track Start Position: Roll Over Blocks Special MJ RIP 1 X 4 Power Clean 1x2x70% 2x2x75% 2x2x80% 1x1x82% Front Jerk 1x2x70% 2x2x75% 2x2x80%

Strength Front Squat 1x4x75% 1x3x80% 1x3x82% 1x2x85%

HJ GSC Multi-Throws ASC

Multi Throw JBH 1x4

Power Clean 1x2x70% 2x2x75% 2x2x80% 1x1x82%

ASC Cooper 2x10

Front Jerk 1x2x70% 2x2x75%

Cooldown:

ASC Saluda 2x10

Cooldown: A w/ 50m Backwards Bear(15 sec)

FH Throws x6 M = 14lb W = 4k

Fri.

Sat.

Warmup: 2 Spine x10 4 x 30m BU Warm-Up Long Jump: Approaches Full Approaches See Penultimate Take Off Foot Position Take-off foot behind Landing Specifics

Warmup: 2 Spine x10 4 x 30m BU Warm-Up Speed Endurance: 6 X 120 Diagonals 2:30 Rest

Acc Dev. 5 x 20m 4 x 25m 1 x 30m Rest = 3’ (Sets) Spikes/Track Start Position: Roll Over Blocks Strength MJ PEI X 4 Specialize

Special GSC Thor 1x10

Incline Bench Press 1x4x75% 1x3x80% 1x3x82% 1x2x85% Pull-Ups

PV Gymnastics Multi-Thows ASC

Warmup: 2 Spine x10 4 x 30m BU Warm-Up Specific Warm-Up: L Dribbles 1. M Dribbles 2. LL/RR 3. Hops 4. 3 x Spike BU 5. Runs

GSC Leo 1x10

Pull Ups 3x6

Cooldown: A w/ 50m Backwards Bear(15 sec)

Thur.

Warmup: 2 Spine x10 4 x 30m BU Warm-Up

Strength

Back Squat 4x6x85%

Cooldown:

Warmup: 2 Spine x10 4 x 30m BU Warm-Up Specific Warm-Up: L Dribbles 1. M Dribbles 2. LL/RR 3. Hops 4. 3 x Spike BU 5. Runs

Start Position: Crouch/Roll

Incline Bench Press 4x6x85%

Front Jerk 8-10x2x85%

Cooldown: A w/ 50m Backwards Crane (15 sec)

Rest = 3’ (Sets)

MJ Hurdle Hop Stop 4 x Mid Height

Power Snatch 8-10x2x85%

ASC Saluda 2x10

Speed Dev. 2-3 x 3 x 45m

Special

Snatch Pull 6x4x85%

Multi Throw Twisting I 1x8

Sat. Warmup: Warm-Up #2

Warmup: Warm-Up #2

Strength

Special

DB Bench Press 4x6x85%

Fri.

Warmup: Warm-Up #2

Special Maximum Strength Step- Up 1x4x75% 1x3x80% 1x3x82% 1x2x85% DB Bench Press 1x4x75% 1x3x80% 1x3x82% 1x2x85%

Strength GSC Thor 1x10 Cooldown: B w/ 50m Backwards Crane ELDOA: L5S1

Long Jump & Triple Jump Exercise Selection by IMPORTANCE

A. MOST IMPORTANT 1. Speed Acceleration 2. Speed Development 3. Jumps 4. Throws 5. Speed Endurance

B. Special Strength

1. Multiple Jumps 2. Multiple Throws 3. General Strength Circuits

C. Maximal Strength

1. Power lifting 2. Olympic Lifting 3. Ancillary Strength Circuits

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USA Olympic Training Center Questions? John Dagata [email protected] (405) 618-3887

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