Getting Your High-Jumper off the ground and over the bar!
|
|
- Simon Warner
- 5 years ago
- Views:
Transcription
1 Getting Your High-Jumper off the ground and over the bar!
2 High Jump Technique and Drills! Holly Kelly-Thompson
3 Who s my High- Jumper?? What High jump means to me.. Where to find a HJ er? How do I spot someone with talent? Where do I start if the athlete has never jumped? What other events mix well with the High-Jump?
4 High Jump Progression 1.Watch video of good High Jumper- to see what it looks like 2. Determine Jump Leg 3. Arches on ground 4. Backover Jumps 5. Two step scissor jump 6. Walking five step practice arms
5 7. Five step scissor 8. Two step flop, three step flop, five step flop 9. Establish/Measure approach 10.Walking Approaches 11. Full approach scissor 12. Full approach flop
6 How to Establish an Approach Establish Jumper s take off leg. 2. Have jumper stand about an arms length away from the bar and have them spin around to run back their steps. 3. The coach will stand at what appears to be in the 15 out and 65 back area and have the athlete run a smooth j or arc to the coach. The coach will measure the athletes 10th step and place mark
7 4.Run many times without the bar, then scissor at low heights off full approach jumps. Alter steps if necessary. Athlete will then flop at full approach -practice many times. Alter to determine final marks. 5. Have athletes practice measuring marks with a teammate. Explain importance of marks to the athlete. 6. Alter marks as athlete becomes quicker and stronger. Based on weather, track slope, track surface and conditions must alter marks.
8 Start With the The Approach... is the most important part of the jump- hundreds of approaches should be run during the season. The approach is J shape in nature and is a natural increase in speed. The Approach is 8-12 strides with a slight lowering on the penultimate stride. Boundy, long active arms, use of visualization tools is necessary.
9
10 Approach Problems Steps not consistent Acceleration Body positions Staying on Curve Transition onto Curve **** most important Swinging out Cutting off curve Cutting into curve football style
11 Approach Problems Steps not consistent Acceleration Body positions Staying on Curve Transition onto Curve **** most important Swinging out Cutting off curve Cutting into curve football style
12 ultimate take-off
13 Just Take Off!!!! Take-Off- Is converting horizontal momentum to vertical velocity Slight lowering of COG FAST, Aggressive last 2 steps Make sure teaching cue- is the correct words- (Run fast at take off is bad) Plant foot 45 degrees towards bar. Run off ground don t over-do jump
14 Foot Plant should roll- over and not STOMP down. No part of body should be diving inkeep arms, shoulders everything back from bar. Stay vertical as long as possible.
15 Over The Bar! Keep Knee Up- Toe Up. Palm s-up- Thumbs out. Head looks over shoulder after take-off Frog Legs and bottomup. Work on Timing with the athletes.
16 Head Back
17 Approach Drills Running- sounds easy but important! Circle Runs with Pop-off, Figure 8 s High Knee Running Straight Leg Bounds Walking Approaches Marching Approaches with Dumbbells
18 Over The Bar Drills Back Jumps Back Jumps off of tall boxes Arches Trampoline work
19 Take-Off Drills! The easiest part of the jump to fix! Scissor Jumps Box Falls Arm imitations Spring Board Hurdle take-offs on curve of track- Depena Drill w/bar
20 Training Phases of High Jump General Prep Phase Extensive Tempo (aerobic capacity) not milage though Acceleration work, Circuits, In-Place Plyos (double-leg first), Total body strength. Light event technique Flexibility
21 Muscles used in High-jump
22 Specific prep phase: Running Endurance and speed based ( m) Strength training cleans, jerks, squats etc. Jump Technique Multi-Throws Plyos- meso-power/short end jumps
23 Competition prep phase Running speed (50-200m) Strength power quick Technique work Multi-throws explosive quick plyos Weight Room- strength development
24 Competition Phase: Running High Intensity low volumes power- quick and fast lifting Plyos speed, short-end- Explosive throws Technique work Psychological- Concentration on confidence!!!!!!!
25 Problem Solving Areas!
26 Take-off position Drive knee and Arm Position Speed over last three steps
27 Athlete s Calf Catches Bar Athlete s Bottom Catches Bar Athlete s Back/shoulder hits Bar Athlete s Sits over Bar Athlete can t Arch over Bar
28 Holly Kelly- Thompson
29 QuickTime and a H.264 decompressor are needed to see this picture.
High Jump Categories for Improvement
High Jump Categories for Improvement Flexibility Starting strength Dynamic Strength Speed Endurance Top speed/ explosiveness Mental training 001 Overall Concepts 1.Gradual acceleration 2.Smooth transition
More informationBeginning High Jump Drills and Workouts. Bill Richardson Madison Memorial Head Boys Track Coach
Beginning High Jump Drills and Workouts Bill Richardson Madison Memorial Head Boys Track Coach Clear Consistent Choice Develop a process for you athletes to use. Over explain. Be predictable Make sure
More informationPROBLEM SOURCES IN THE HIGH JUMP. Rick Attig. Blue Valley North High School
PROBLEM SOURCES IN THE HIGH JUMP Rick Attig Blue Valley North High School Part of the challenge of mastering new skills in the high jump is uncovering the source of the problem. It is difficult to correct
More informationWarm arm--up Acceleration Speed Lifting Core Lifting General Strength Routines General Pillar Routines Pillar Hurdle Strength Routine Hurdle
TECHNICAL OVERVIEW Will Freeman Grinnell College THE EVENT A double pendulum movement Safety issues (equipment, coaching, pedagogy) Cause and effect issues Training progression (walk before run) Equipment
More informationMELDING EXPLOSIVE POWER WITH TECHNIQUES IN THE LONG JUMP. Explosive Strength IS THE RATE OF FORCE DEVELOPMENT AT THE START OF A MUSCLE CONTRACTION.
MELDING EXPLOSIVE POWER WITH TECHNIQUES IN THE LONG JUMP Jake Jacoby Jumps Coach University of Louisville jake.jacoby@louisville.edu Explosive Strength IS THE RATE OF FORCE DEVELOPMENT AT THE START OF
More informationDo not allow athletes to throw or roll the discus to each other or try to catch it in flight
SAFETY Care needs to be taken as the discus can sometimes fly off as a tangent if control is lost. While observing or waiting to throw, stand outside of discus cage and away from the netting. If a cage
More informationTriple Jump A HOLISTIC APPROACH TO TRAINING TRAVIS J. GEOPFERT UNIVERSITY OF ARKANSAS / ASSISTANT COACH TRACKWIRED, INC / CO_FOUNDER
Triple Jump A HOLISTIC APPROACH TO TRAINING TRAVIS J. GEOPFERT UNIVERSITY OF ARKANSAS / ASSISTANT COACH TRACKWIRED, INC / CO_FOUNDER GEOPFERT@UARK.EDU 479-387-5526 WWW.TRACKWIRED.COM @RAZORBACKTF @TRACKTRAVIS
More informationLONG JUMP ILLINOIS COACHES CLINIC 2012
TODAY S TALK LONG JUMP ILLINOIS COACHES CLINIC 2012 Technical overview of the LONG JUMP Training the long jumper Will Freeman INITIAL CONCEPTS The approach is critical to performance Consistency in the
More informationPole Vault. USA Track & Field Level 1 Coaching School
Pole Vault USA Track & Field Level 1 Coaching School What you need to know Safety The Technique Drills Poles Vaulter identification Extras Questions... Safety Coach creates environment Warn athletes and
More informationThe High Jump. Terry VanLaningham Sacramento State. USTFCCCA National Convention
The High Jump Terry VanLaningham Sacramento State USTFCCCA National Convention - 2014 Thank You! Boo for his friendship, mentorship and asking me to speak. Cliff Rovelto for his friendship, mentorship
More informationSlide 1. Slide 2. Slide 3. High Jump: Essentials for a Consistent Approach THE APPROACH. Thank you to the following individuals for their guidance:
Slide 1 High Jump: Essentials for a Consistent Approach JIM DILLING Slide 2 Thank you to the following individuals for their guidance: Joe Sagen Fond du Lac High School Mark Schuck Minnesota State University
More information1. Handspread should be about shoulder width apart 1. Follow thru with the plant by reaching upward 2. Front hand thumb under pole (knuckles facing
Pole Vault University Technical Objectives Grip & Carry Follow-Thru 1. Handspread should be about shoulder width apart 1. Follow thru with the plant by reaching upward 2. Front hand thumb under pole (knuckles
More informationFitness Planning Consultants, Inc.
Fitness Planning Consultants, Inc. Presents RUN FASTER METHOD S Quick Speed Improvement Workout By Adam E. Kessler, CSCS, USAW Sport Performance Coach Fitness Planning Consultants, Inc. P.O. Box 20323
More informationRJT. Pupil Task Cards: Jumping JUMP THROW RUN
RJT s: Jumping RUN JUMP THROW s: Introduction Introduction to the s An important part of every child s cognitive development is to encourage them to explore new things and use self-guided learning to problem-solve
More informationPlyometric Drills Spider Strength and Conditioning 1
Plyometric Drills Spider Strength and Conditioning 1 The purpose of performing plyometric exercises is to develop explosive power in the muscle groups responsible for movement on the playing field. By
More information(*Judges notes: We will have 4 working platforms, and 2 warm-up platforms. Warm-Up platforms will be outside, weather permitting)
Competition Events Event 1 I think I just PR d a little! (*Judges notes: We will have 4 working platforms, and 2 warm-up platforms. Warm-Up platforms will be outside, weather permitting) As a team, you
More informationSPEED AND CONDITIONING PROGRAM
Dedicated to Helping Athletes Since 1976 THE TOTAL PROGRAM SPEED AND CONDITIONING PROGRAM DOT DRILL - THE WARM UP The BFS Dot Drill not only warms-up your muscles but it also increases your agility. The
More informationP ERFORMANCE CONDITIONING. Appling National Jr. Team Programming to Your Situation. Off-Bike Sprinting Power Improvement: CYCLING
P ERFORMANCE CYCLING CONDITIONING A NEWSLETTER DEDICATED TO IMPROVING CYCLISTS www.performancecondition.com/cycling Off-Bike Sprinting Power Improvement: Appling National Jr. Team Programming to Your Situation
More informationORTOVOX NAKED SHEEP EXERCISES TRAINING SESSION 1
TRAINING SESSION OPEN DOORS DESCRIPTION PICTURE PICTURE PICTURE COUCH STRETCH Bring your knee as close as possible to the wall and straighten upper body backward; you need to be able to activate your glutes
More informationJump Squad Mentality
Developing Jumpers Jump Squad Mentality Training of the Biomotor Abilities Speed Accel->Absolute->Speed Endurance Strength General strength and strength endurance-> power development-> absolute strength
More informationDeveloping Pole Vault Technique
Developing Pole Vault Technique Alan Richardson UKA AEIC member/ UKA level 4 IAAF level 5 coach in jumps EA regional coach mentor Coach to a number of current junior and senior internationals Former 5.10m
More informationPole Vault INTRODUCING THE POLE VAULT
Pole Vault INTRODUCING THE POLE VAULT By Alan Richardson, UKA National Event Coach, Pole Vault Originally published in Athletics Weekly (www.athletics-weekly.com) Pole Vault is known and widely accepted
More informationCHERRY Creek Baseball. Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING
CHERRY Creek Baseball Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING Most athletic movements Originate from the hips and legs. This is true for most fundamental baseball skills such as running, jumping,
More information35 Recommendations for Developing Better Horizontal Jumpers
35 Recommendations for Developing Better Horizontal Jumpers By Nick Newman, MS Developing elite horizontal jumpers is not easy. Managing the physiological, psychological, technical, and tactical requirements
More informationThe following exercises were developed by Tim Manson, Sylvester Walters and Doug Christie of TERNION*.
PREPARING TO PLAY The following exercises were developed by Tim Manson, Sylvester Walters and Doug Christie of TERNION*. The exercises are excellent for athletes to work on fundamental movement skills
More informationGetstrength Platinum Bigger, Stronger, Quicker The Eternal triangle of conditioning to play back row in Rugby.
Bigger, Stronger, Quicker The Eternal triangle of conditioning to play back row in Rugby. Ashley Jones So you are getting ready for your season, you play back row and are around 6ft (183cms) tall and weigh
More informationA Holistic Approach by. University of Mississippi Ole Miss
Coaching the Long Jump A Holistic Approach by Coach Joe Walker, Jr. University of Mississippi Ole Miss Successful Coaching Requires... Balance between mechanics and natural movement Build a relationship/trust
More informationTotal Body Exercises for Volleyball
Total Body Exercises for Volleyball By Dennis Jackson, CSCS Strength-and-Power-for-Volleyball.com You strength training should include total body exercises such as deadlifts and power cleans. Total body
More informationACTIVITY TYPE. Stretching COACHING RESOURCE
ACTIVITY TYPE Stretching 161 Stretching, Warm-up and Cool-down A regular stretching, warm-up and cool-down routine is an essential component of any athlete s program no matter what their age or competition
More informationPart A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2
Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2 Jog straight to the 20m line. Make sure you keep your upper body straight. Your hip, knee and foot are aligned. Do not let your knee buckle
More informationHORIZONTAL JUMPS LONG JUMP / TRIPLE JUMP
HORIZONTAL JUMPS LONG JUMP / TRIPLE JUMP Presented by Ian Dube Horizontal Jumps Chair USATF VP USATFGA Managing Director INSIDE THE OVAL TV ian@insidetheovaltv.com (770)885-9860 FUNDAMENTALS OF JUMPING
More informationThe Golf Swing Speed Challenge (103) - First 3 Weeks
103 The Golf Swing Speed Challenge (103) - First 3 Weeks In the first three weeks of this elite program you're going to be predominantly doing two things 1. Improving your flexibility through a range of
More informationAcceleration. Emirates Arena 24/25 September Jared Deacon
Acceleration Emirates Arena 24/25 September 2016 Jared Deacon Acceleration Philosophy Technical Model Acceleration Specific Skills Coaching Process & Problem Solving Philosophy - Transferability The transfer
More informationPlyometrics. Ankle Bounces. Bounding. Butt Kuck
Plyometrics Plyometric exercises are good for power, speed and strength. These exercises are not easy so you need to be in good shape before doing them. Check with your coach and/or trainer before adding
More informationThe Technical Model: an Overview Explanation of the Technical Model
A Technical Model for Pole Vault Success Michael A. Young Louisiana State University ****************This is a modified version of an article published in Track Coach Pole vaulting is perhaps the most
More informationIntroduction to the High Jump The high jump is a track and field event that requires athletes to jump over a heightened horizontal bar by jumping off
1 Introduction to the High Jump The high jump is a track and field event that requires athletes to jump over a heightened horizontal bar by jumping off of only one foot. The high jump can be broken into
More informationShoulders (kettlebell)
Arnold Press Arnold Press Stand upright holding one kettleball. Start position: Position kettleball to ear level with an overhand grip (palms facing back). Press hand up and out laterally above head keeping
More informationSt. Joseph Rayong School Course Outline 1st Semester P5 Curriculum - Physical Education ( )
Taking forces is the body movement which the body has to use force against the weight while moving. Taking forces Body movement: the body has to use force against the weight while moving such as running
More informationBrown Track & Field Training Philosophy
Brown Track & Field Training Philosophy 4 Principles of Training 1. Progression 2. Variation 3. Specificity 4. Frequency 5 Bio-Motor Abilities 1. Endurance 2. Flexibility 3. Strength 4. Coordination 5.
More informationOSU WOMEN S CLUB SOCCER- SUMMER PROGRAM 2017
OSU WOMEN S CLUB SOCCER- SUMMER PROGRAM 2017 Week Week Beginning Notes 1 21-MAY 1 st week of training after a few weeks off. It is important to rebuild your strength base. Make time for running. The first
More informationDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest
60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging
More informationPole Vaulting for the Athlete and Coach. Sam Houston State University Clint Blinka
Pole Vaulting for the Athlete and Coach Sam Houston State University Clint Blinka Overview Technique physics and biomechanics: how to pole vault Pole grip and carry Approach / Pole Drop Plant / Take-Off
More informationOFF-ICE. Plyometrics and Agilities. The USA Hockey Coaching Education Program is presented by REVISED 6/15
OFF-ICE Plyometrics and Agilities The USA Hockey Coaching Education Program is presented by REVISED 6/5 OBJECTIVES To understand the importance of athleticism To determine what activities can enhance performance
More informationSilver City Youth Soccer 16 Week Training Program
Silver City Youth Soccer 16 Week Training Program If you fail to prepare, you re prepared to fail. Below is a 16 week workout program to prepare you for the upcoming season. This workout is intended to
More informationHOW TO TRAIN FOR THE HIGH JUMP DUSTY JONAS UNIVERSITY OF NEBRASKA - LINCOLN
HOW TO TRAIN FOR THE HIGH JUMP DUSTY JONAS UNIVERSITY OF NEBRASKA - LINCOLN DEMANDS OF THE EVENT & TRAINING GOALS A HIGH JUMPER NEEDS TO BE ABLE TO RUN A 20-30M APPROACH (3-4 SECONDS) AND TAKE 8-12 JUMPS
More informationIntroduction. Coaches should leave the training with a clear understanding of the following: How to use the Special Olympics Athletics Coaching Guide
Introduction On behalf of Special Olympics International, THANK YOU for contributing your time and expertise. The knowledge you share with the course participants will make a significant impact on the
More informationSECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS
SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS POWER DB Jump Squat Player stands with feet at shoulder-width, holding dumbbell in each hand. In one motion, use momentum from the inside leg (left leg) and
More informationExercise for Health Aging
Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different
More information10 No-Gym Plyometric Moves for Explosive Strength BY COLLE TTE S TOHLER SEPT. 27, 2017
10 No-Gym Plyometric Moves for Explosive Strength BY COLLE TTE S TOHLER SEPT. 27, 2017 Watch any sprinter explode off the starting line and you re bound to be impressed by her toned glutes and chiseled
More informationJump Training Process. Aston Moore
Jump Training Process Aston Moore As a Competitor Where Did it All Begin? European Junior Champion 1975 Olympic Games - 1976 European Indoor Senior Bronze Medallist -1981 Commonwealth Games Bronze Medallist
More informationTraining For The Triple Jump. The Aston Moore Way
Training For The Triple Jump The Aston Moore Way Establish Your Technical Style/Model Go anywhere in the world, the triple jumps is still just a hop, step and a jump So, what do I mean by technical style
More informationAt-Home Dryland Training Program
At-Home Dryland Training Program Name of Player Team Name Program start date Player's Information Session 1 (Weeks 1-5) Age Exercises Reps Wts (Lb) Weeks Sets Rest Gender Squats 15 5 2 0 Height (Feet)
More informationGeneral Philosophy. General Philosophy. Training The Horizontal Jumper 1/2/18. Ron Stallard Shawnee Mission East.
Training The Horizontal Jumper Ron Stallard Shawnee Mission East jumpkccoach@gmail.com www.jumpkc.org General Philosophy Coaches are teachers. Make sure you know what you re talking about. If you can t
More informationCross Country Dry land training. Exercises and Stretches
Cross Country Dry land training Exercises and Stretches Warm-Up: 1. Run two laps around the gym: run normally then run backwards 2. Line up at side of the room: gallop straight across one way, back facing
More informationBench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform
When exercising always incorporate a warm-up for at least 5 minutes. Typically a warm-up should be a whole body exercise i.e. jumping jacks, jogging, calisthenics, etc The repetitions represent how much
More informationScoring: Score is the total reps completed in both portions of the workout.
WoDs v2.0 WoD 1 - Oh My Quads! Scoring: Score is the total reps completed in both portions of the workout. 6 time cap (clock keeps going) Youth (7-9) Youth (10-12) Teen (13-15) Teen (16-18) 48 dumbbell
More informationThrow and Catch Suppleness Exercises Single Leg Balance (eyes closed) 5 Sec Explosive Agility Drill Work on splits both directions
The following are tests of a particular component of fitness. They can also be used as exercise to train that component. A little imagination will enable you to devise your own exercises for training each
More informationCoaching Linear And Multi- Directional Speed. Thank You. How It Started: 8/1/2011. Techniques Coaching Large Groups And More
Coaching Linear And Multi- Directional Speed Techniques Coaching Large Groups And More Thank You Coach Stiggins and the CSCCa Chris Poirier and Perform Better You for attending and making the profession
More informationJeff Hartwig- Pole Vault Clinic Notes Coaching the Pole Vault World Class Made Simple
Jeff Hartwig- Pole Vault Clinic Notes pvjeff@gmail.com Coaching the Pole Vault World Class Made Simple Beginner Technique Emphasis on run and plant Proper Balance and Alignment at takeoff Define the target
More informationReaction Time Agility Cardio-Vascular Endurance (Stamina)
Balance Power Speed Muscular Endurance Co-ordination Body Composition Strength Flexibility (Suppleness) Reaction Time Agility Cardio-Vascular Endurance (Stamina) Dynamic Balance Maintaining a balance whilst
More informationMOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions
MOBILITY WARM UP Pelvic Tilts Alternating Hip Roots Arm Screws Arm Circles Axe Murderer s Forward Leg Swings Lateral Leg Lift Ankle Rolls Perform 1 round of every exercise back to back. Pelvic Tilts Start
More informationLower Body Plyometric Exercises
Lower Body Plyometric Exercises These animated lower body plyometric exercises can be used to develop power in any sport that involves sprinting, jumping, quick changes of direction and kicking etc. They
More informationSMITH TRACK & FIELD EXERCISES. Mobility Jog Short 800 (100m Each) Forward Jog Backwards Jog Weave Skip Arms Across Side Shuffle R,L Arm Circles F,B
SMITH TRACK & FIELD EXERCISES Mobility Jog Short 800 (100m Each) Forward Jog Backwards Jog Weave Skip Arms Across Side Shuffle R,L Arm Circles F,B Long 1200m (50m ea. Walk 50m btwn) Forward Jog Backward
More information12 WEEK OFF SEASON AGILITY AND CONDITIONING PROGRAM FOR BASKETBALL PLAYERS
12 WEEK OFF SEASON AGILITY AND CONDITIONING PROGRAM FOR BASKETBALL PLAYERS Important No part of this document may be reproduced, stored in a retrieval system, or transmitted in any form or by any means,
More informationRESISTANCE STRENGTH TRAINING EXERCISE
RESISTANCE STRENGTH TRAINING EXERCISE Alternating Dumbbell Chest Press Lie supine on a flat bench with dumbbells in each hand with a pronated grip. Extend your arms, holding the dumbbells in line with
More informationWarm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position
Warm Up Arm Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform
More informationWEEK 6 ACTION STEP TASK SHEET
WEEK 6 ACTION STEP TASK SHEET MODULE 6 - PHASE 2 FITNESS (STRENGTH & POWER) WORKSHEET This week I have learnt: ACTION POINTS 1. Review phase 2 and phase 3 guidelines Depending on your schedule, aim to
More informationEATA Workshop 2010 Boston
EATA Workshop 2010 Boston Master s Degree in Strength & Conditioning Certified Athletic Trainer Certified Strength & Conditioning Coach Certified Personal Trainer USA Weightlifting Club Coach Next Level
More informationDay 1. Tuck Jump Knees Up. Power Jumps. Split Squat Jump (Lunge Jump) Plyometrics. 2 sets of 10
Day 1 Tips Drills should be done for quality and not quantity. Each repetition should be both fast and explosive. Maintain core stability and perfect posture during exercises. Properly executed drills
More informationPower Training for Jumpers
Power Training for Jumpers University of South Dakota Track & Field LUCKY HUBER LJHUBER@USD.EDU Why I am here Product of Coaching Education Program Tribute to all of the coaches that have answered every
More informationSchool Visits - S&C Session
School Visits - S&C Session TimeLine 60min Session 5min Introduction 10min RAMP 15mins Acceleration, Deceleration, Change of Direction 15mins Body Weight Exercises 10mins Loaded Exercises 5min Sled Challenge
More informationTop 35 Lower Body Exercises
Top 35 Lower Body Exercises Calf Raise - Single Leg Stand on one leg, toes on edge of box Ankle hanging below toes Hold something for support Lift & lower body by extending the ankle of the stance leg
More informationSCHOOL WIDE LINKS: Athletics Day
UNIT / TOPIC: Run, Jump, Throw CLASS: Year 1,2,3 DURATION: 5 Weeks UNIT AIM: Children are actively involved practicing skills throughout as much of the Run Jump Throw session as possible KEY AREA OF LEARNING:
More informationATHLETIC SPEED THE WAY I SEE IT
ATHLETIC SPEED THE WAY I SEE IT WE ARE GOING TO HAVE AN OPEN DISCUSSION ABOUT HOW THE PURITY OF SPEED INSPIRED ME! The nonsensical comments by coaches when I was an athlete drove me to discover through
More informationStretching. Knees: Rotate your knees in a circle, keeping them together and bending down slightly.
Stretching Stretching the Major Muscle Groups Static Stretches Hamstrings: Hang down and try to reach your toes; don t push it. Keep legs and back straight. Just go down to a comfortable level for your
More informationJUMPTRAINER. (1) Secure the Jump Trainer tubes to the belt and ankle cuffs. (2) Start with feet shoulder width apart, in an athletic stance.
JUMPTRAINER DRILL1: SQUAT JUMP DRILL 1 SQUAT JUMP (2) Start with feet shoulder width apart, in an athletic stance. (3) Perform a squat by bending at the knees and pushing hips back and down. (4) Explode
More information12-Week Vertical Jump Program Trial Version (first 5 weeks of program)
12-Week Vertical Jump Program Trial Version (first 5 weeks of program) Follow this program as consistently as possible for optimal results. Please read this entire journal to understand how important certain
More informationSTCH EVENT 3 WOD 3+4. WOD 4 = Total of calories at the cap time. Regulars. 22 min Running Clock
22 min Running Clock For time (Wod 3) + for calories (Wod 4): 4 Rounds for time (buy in - only one athlete per full round): 25 Double Unders 20 alternating Dumbbell Snatch 15/10kg 20 Burpee box jump 20
More informationMustang Football. Strength, Speed and Conditioning Program -Pre-Season Program- 9 weeks
Mustang Football Strength, Speed and Conditioning Program -Pre-Season Program- 9 weeks You can do either a 5 day/week workout or a 4 day/week Example 5 day/wk workout: Week #1 Mon: Day I Strength Training
More informationAthletic Development in the Nursery
Clontarf GAA Athletic Development in the Nursery A coaching resource for introducing athletic development in the nursery in a structured and enjoyable format. Stephen Behan 1/11/2012 Athletic Development
More informationExercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR.
Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR. Things you MUST know before you begin Posture It is absolutely critical to maintain proper
More informationSMARTfit Cognitive Speed Training for Athletes Functional Circuit Training. Revision 2.1
SMARTfit Cognitive Speed Training for Athletes Functional Circuit Training Revision 2.1 2016 Unlike other fitness equipment which may require additional insurance, SMARTfit ProTrainer and SMARTfit Trainer
More informationSchool of Applied Social Sciences Durham University 42 Old Elvet Durham DH1 3HN UNITED KINGDOM
Article title: The effect of twelve weeks of combined upper- and lower-body high intensity interval training on muscular and cardiorespiratory fitness in older adults Journal: Aging Clinical and Experimental
More informationFull Body (medicine ball) Saggital Front Reach
Saggital Front Reach Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso
More informationTRAINING STOP & GO WORKOUT 30 MINUTES
STOP & GO WORKOUT 30 MINUTES THIS HIGH INTENSITY CALORIE BURNING WORKOUT WILL INCREASE MUSCLE STRENGTH AND TONE LEADING TO STRONGER MORE POWERFUL SKATING. ROLLERBLADE STOP & GO WORKOUT 30 MINUTES SKILLS
More informationSTCH EVENT 3 WOD 3+4. WOD 4 = Total of calories at the cap time. Firebreathers. 22 min Running Clock
22 min Running Clock For time (Wod 3) + for calories (Wod 4): 4 Rounds for time (buy in - only one athlete per full round): 50 Double Unders 20 alternating Dumbbell Snatch 22.5/15kg 20 Hand release Burpee
More informationMastering Movement and Lifting Techniques
Mastering Movement and Lifting Techniques BY: ADAM NELSON Key Influences: Charles Poliquin Chad Wesley Smith Dan John Eric Cressey Louie Simmons Gray Cook Bondarchuk Super Training Siff Joe Kenn Tier System
More informationDEVELOPING SHOT PUT GLIDE TECHNIQUE
DEVELOPING SHOT PUT GLIDE TECHNIQUE Attitude: This is the most powerful and explosive event in sports and you need to attack the shot. Teaching technique: Whole or partial. Great research on both but one
More informationCompulsory Bars. LEVEL 3 1- Routine 2- Slow Motion Example 3- Kip Mount Option 4- Basket Swing Option
Compulsory Bars In putting these routines together the J.O committee had a few specific goals in mind. Most of the skills in these routines were chosen for one of several reasons. 1- We wanted to have
More informationContinuous Strength Training For Endurance Athletes Phase 1 Preparation
Continuous Strength Training For Endurance Athletes Phase 1 Preparation Goals: 1. Condition the muscle fibre and soft tissues at the myotendinous junction (where muscle and tendon connect). 2. Prepare
More informationFirst Practice Monday, February 26th meet in cafeteria
TRACK & FIELD 2018 COACHING STAFF & ROLES Coach Dickherber (girls head) dickherl@smithville.k12.mo.us Throws Coach Moe (boys head) moea@smithville.k12.mo.us Distance Coach Linebach Sprints / Hurdles Coach
More informationKey factors that help the javelin go far
Key factors that help the javelin go far Weight Training/Circuit Training Speed, Rhythm, & Explosive work Flexibility, Coordination & body awareness strength Technique, Training and Throwing Training intentions/atmosphere
More informationFitness for Players & Referees
Handout: Fitness for Players & Referees By Wayne Grant, TFA High Performance Manager & Andrew Lees, NSWTA Development Officer, for NSW Touch Association 2009 State Conference. 1. Strength and Conditioning
More informationLET S GET STARTED. Beginner s workout. Healthier. Happier. Welcome to the Get Healthy beginner s workout. CARDIO. Step ups
Welcome to the Get Healthy beginner s workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.gethealthynsw.com.au/fitness-videos to get
More informationPSM Coaches Clinic. Speed Development
PSM Coaches Clinic Speed Development Linear speed development clinic Rod Waters Head Track and Field Coach Trine University Acknowledgments All my athletes over 9 years Charles Clinton Vince Anderson Tommy
More informationFEEL GOOD GLOW Low intensity workout
Welcome to the low intensity workout, Feel good glow. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information
More informationTechnical Progression Workshop. Throws Shot Put, Discus and Javelin
Technical Progression Workshop Throws Shot Put, Discus and Javelin Position & Context of Workshop Position Sits after Athletics Coach and Coaching in Running Fitness You will hopefully have attended the
More informationTable Of Contents. Complete Guide To Muscle Building MUSCLE BUILDING INTRODUCTION... 3 TRAINING EXERCISES...
Table Of Contents MUSCLE BUILDING INTRODUCTION... 3 TRAINING EXERCISES... 7 EXTENSIVE WORKOUTS... 21 POWER FOODS DEFINED... 29 MEAL PLANS: PRINT OUT... 48 RESTED PERFORMANCE... 71 THE TRUTH ABOUT SUPPLEMENTS...
More informationSacred Heart University Men s Ice Hockey Summer 2009 Workout Manual
Sacred Heart University Men s Ice Hockey Summer 2009 Workout Manual Player Name: May 26 th - August 31 st Dynamic Warm-Up Stretch Movements: Toes Heels Toe Drag Knee s to Chest Explosive Movements: High
More informationREMEMBER GOOD POSTURE DURING ALL YOUR EXERCISES, AVOID SLOUCHING AS YOUR CURRENT PROGRAM BECOMES EASY SLOWLY INCREASE:
REMEMBER GOOD POSTURE DURING ALL YOUR EXERCISES, AVOID SLOUCHING Apr 06, 2017 AS YOUR CURRENT PROGRAM BECOMES EASY SLOWLY INCREASE: # OF LAPS YOU ARE WALKING # OF REPITITIONS # OF SECONDS YOU HOLD A STRETCH
More information