Jump Training Process. Aston Moore

Transcription

1 Jump Training Process Aston Moore

2 As a Competitor Where Did it All Begin? European Junior Champion 1975 Olympic Games European Indoor Senior Bronze Medallist Commonwealth Games Bronze Medallist 1978/82 As a Coach Began coaching while still an athlete Junior National Coach 1992 National Coach 1998 Professional Coach with British Athletics 2000/Present

3 Where Did it All Begin? Athletes I have worked with and learnt from: Eric McCalla 17.01m Ashia Hansen (British Record Holder) 15.16m Jo Wise 6.73m Tiombé Hurd American Record Holder ( ) 14.47m Kelly Sotherton 6.79m Phillips Idowu 17.81m Jonathan Moore 8.11w/16.43m Nathan Douglas 17.64m Julian Reid 8.08m/16.98m Kimberly Williams 14.63m Stef Reid (Para-world Champion T44 LJ) Olivia Breen (Para-world Champion T38 LJ) Ashley Bryant (Decathlete)

4 What you are about to hear, can be applied across all jumping events.

5 That Which is Planned, Gets Done I Periodised my year I am not a slave to progressive numbers, volumes and intensity Guide to keep me focused on my goal Periodisation is about GOAL SETTING Long Term goal annual cycle Medium Term goal Macro & Meso-cycle Short Term goal Micro-cycle I believe in Processes General before Specific Prepare today for what is to come tomorrow Crawl before you walk

6 That Which is Planned, Gets Done Month Sept Oct Nov Dec Jan Feb Mar Apr May Jun July Aug Sept Oct Week No Week Commencing Rehabilitation Phase 1: Introduction Phase 2: General Prep. Phase 3: Specific Prep. Phase 4: Pre Comp. Prep. Phase 5: Comp. Prep. Phase 6 Transition MAJOR COMPETITIONS PREPARATORY COMP.1 PREPARATORY COMP.2 MEDICAL CONTROLS TRAINING CONTROLS OVERSEAS TRAINING This is an overview of the year s training. At a glance, I can see: Where each phase begins and ends The length of each training cycle 3,4,5 weeks Where my major competition is, and therefore how my minor competitions fit into the plan Where my training and medical controls are When to organise overseas training etc.

7 That Which is Planned, Gets Done That s the skeleton, now for the meat: Training is organised in 3 broad areas The jumper has to be Fast, Strong and Technically efficient SPEED STRENGTH TECHNIQUE Each of these areas/abilities are sub-divided further into

8 That Which is Planned, Gets Done Training Components SPEED STRENGTH TECHNIQUE Alactic Capacity General Strength General Drills Alactic Endurance Maximum Strength Specific Drills Alactic Power Explosive Strength Comp Specific Drills

9 Phase That Which is Planned, Gets Done Objectives 1 Alactic Capacity, General Fitness, Preparation To Train Runs with a duration of between 20 and 60 seconds 80% intensity with recovery 1:6 2 Development of the Specific Qualities for Speed Improvement. Alactic Power (Force Development) (A) Alactic Endurance (B) Alactic Power (Maximum Velocity) (C) 2.1 Development of peak force output. Heavy sled pulls (20-30% body weight) with Development of short duration peak velocity endurance (5-8 seconds). Development of the mechanics for high velocity running duration of 4-6 seconds. Runs (35-60m) at high intensity (95%) with Speed and agility drills very short recoveries (1:6) Acceleration sprints over 15-35m 2.2 Development of peak force sustainability. Medium sled pulls (15-20% body weight) with a duration of 5-10 seconds 2.3 Realisation of peak force at the highest intensity and frequency Light sled pulls (10% body weight) with a duration 4-6 seconds Combination of sled pulls with free sprints Development of medium duration (10-20 seconds) peak velocity endurance Runs (80-150m) at high intensity (90%) with medium recoveries (1:20) Runs (80-150m) mixed intensity with good recoveries (1:30) Utilisation of peak velocity endurance Runs ( m) at high intensity (95-100%) with full recoveries Development of high velocity running without aids Standing sprints over 40-60m Flying sprints over 20-40m Development of high velocity running with aids Assisted sprints over 30-50m Sub-maximal sprint over 60m Relaxation & technique Run-up Work introductory level 2.4 Maintenance of medium duration (10-15 seconds) peak velocity endurance Runs (80-120m) mixed intensity with good recoveries Realisation of high velocity running without aids Standing sprints over 40-60m Flying sprints over 20-40m Run-up Work

10 That Which is Planned, Gets Done Training Components Strength (Resistance Method) Maximum Strength Power Cleans Power Snatch Full Squats Half Squats Single Leg Squats Step Ups 3-5x5x85%, 6x2-3x90-95% Quadriceps Calf Raises Hamstring (various) 3-4x6-10x80-85% Dynamic Strength Continuous: 3-5x6-8x20-30% Jump Squats Step Up Jumps Split Jumps With Pause: 3-5x6-8x30-70% Jump Squats Step Up Jumps Split Jumps Explosive Strength (Complex/Contrast) Continuous: 3-5x6-8x20-30% Jump Squats Step Up Jumps Split Jumps Alternate with 6-8 Bounds for distance Half Squats: 2(2x2x95%) With Depth Jumps: 2(3-5x5-8) cm Exercises underlined and in italics are included in all phases

11 That Which is Planned, Gets Done Training Components Strength (Plyometric Method) Phase Objectives Exercises 1 Counter Movement Jumps (Single Explosive Jumps) 2 Consecutive Jumps In-place (Continuous Explosive Jumps in-place) 3 Consecutive Jumps with Displacement 3a Fatigue Resistance Plyometrics & Schooling Standing Long Jump, Vertical Jumps, Split Jumps, High Box Jumps Vertical Jumps, Tuck Jumps, Jack Knifes, Split Jumps Explosive jumps with movement forward, side-wards, backwards or upwards 1. Multi-Jumps (Hops, Steps, Bunny Jumps Verticals, Lateral Hops) 2. Jump Circuits (Selection of 12 different exercises) 3b 3c 3e Eccentric Development Force Impulse Development Reactive Impulse Development Hurdle Jump with Pause, Hop/Stops, Drop Jumps (70-100cm), Complex Hop/Stops, Box Jump Hold, Straight Leg Bounds Hurdle Jumps-Spaced, Hurdle Hops, Up Ups Box Jumps, Consecutive Depth Jumps - <60cm Hops, Steps, RRLL, Box Jumps 30-50cm Box Jumps 20-30cm, Hurdle Jumps Close, Speed Bounds, Speed Hops, Power Sets, Hops x 3 from a 5-7 strides approach, Steps x 3 from a 5-7 strides approach

12 Plyometric Load Plyometrics are strength exercises, therefore the same rules apply Repetitions 1-3 repetitions = Maximum Force 3-5 repetitions = Power 7-10 repetitions = Power Endurance Sets 7-10 = Maximum Force 4-6 = Power 3-4 = Power Endurance Overall Volumes (Per Session) Contacts = Competition Phase Contacts = Specific Phase Contacts = General Phase

13 General Fitness Circuit Training Muscular Endurance Specialised Strength Work Stabilising Muscles Core Deep Hip Ankle Feet Proprioception Unilateral Strength Deficit Pre-hab Tendons Active Recovery During competition phase Lighter training days General Strength

14 That Which is Planned, Gets Done The Periodisation of both Strength Components Example 1 Training Objectives Strength Resist Method General Maximum Strength 3-5x5x75-85% Maximum Strength 3-5x5x85% Maximum Strength 4-6x3-2x90-95% Specific Dynamic Strength (consecutive jump squats 20-30%) Dynamic Strength Complex (Paused jump squats 50-70%) with bounds Explosive Strength Complex (Maximum Strength 2-3x90-95%) with Depth jumps Unit Strength Plyo Method Counter movement Jumps Continuous jumps inplace Fatigue resistant jumps 1 & 2 Eccentric Impulse Force Impulse Force Impulse Unit Speed Strength 3x4-6x70% Reactive Impulse

15 That Which is Planned, Gets Done The Periodisation of both Strength Components Example 2 Training Objectives Strength Resist Method Foundation 3-5 x 5 x 65% General Foundation 3-5 x 5 x 75% Maximum Strength 3-5x5x85% Maximum Strength 3-5x5x85% Maximum Strength 4-6x3-2x90-95% Specific Dynamic Strength (consecutive jump squats 20-30%) Dynamic Strength Complex (Paused jump squats 50-70%) with bounds Explosive Strength Complex (Maximum Strength 2-3x90-95%) with Depth jumps Unit Speed Strength 3x4-6x70% Strength Plyo Method Counter movement Jumps Continuous jumps inplace Fatigue resistant jumps 1 & 2 Eccentric Impulse Eccentric Impulse Force Impulse Force Impulse Reactive Impulse Reactive Impulse Unit

16 That Which is Planned, Gets Done Micro-cycle Training Units Training Elements Training Units Per Week Speed Technique Plyometrics Strength General Total

17 That Which is Planned, Gets Done Training Components Technique (Triple Jump) Hop Take-off and Landing Technical Work - Triple Jump Step Take-off and Landing Jump Take-off and Landing Gallops Lower Leg Skips Lower Leg Skips Lower Leg Skips Multiple Hops and combination jumps from a 5-7 stride approach Box to Box Hops, Jumps Multiple Steps and combination jumps from a 5-7 stride approach Step-Jumps Box to Box Steps, Jumps Step-Jump from Box Triple Jumps (from 7-13 strides)

18 That Which is Planned, Gets Done Phase Objectives 1 Drills for active foot placement, use of arms, penultimate into take-off, active landing 2 Development of the individual phase technique - off short approach 3 Strengthening of the individual phase technique with the use of medium height boxes 4 Linking/chaining the triple jump phases together off short approach 5 Pressure test the linked phases with the use of low height boxes 6 Triple Jumping from medium to almost full approach run ups

19 That Which is Planned, Gets Done Training Components Technique (Long Jump) Technical Work - Long Jump Take-off Flight Landing High/Low Skips Jumps from box top Jumps from box top Gallops (and variations of) Hop, Step Take-offs Jumps from box top Eccentric Take-offs Long Jumps (from 9-15 strides)

20 That Which is Planned, Gets Done Phase Objectives 1 Drills for foot placement, free knee, use of arms, penultimate into take-off 2 Exercises with same purpose as phase 1, with more momentum and greater difficulties 3 Exercises to develop flight and landing mechanics 4 Exercises to strengthen/challenge the long jump take-off from a short approach 5 Exercises to embed the whole technique from a short to longer approach run

21 That Which is Planned, Gets Done Armed with your components this is how your Overview Plan now looks Month Sept Oct Nov Dec Jan Feb Mar Apr May Jun July Aug Sept Oct Week No Week Commencing Rehabilitation Phase 1: Introduction Phase 2: General Prep. Phase 3: Specific Prep. Phase 4: Pre Comp. Prep. Phase 5: Comp. Prep. Phase 6 Transition MAJOR COMPETITIONS PREPARATORY COMP.1 PREPARATORY COMP.2 MEDICAL CONTROLS TRAINING CONTROLS OVERSEAS TRAINING General Cycles Speed Cycles Strength Cycles Plyometrics Technical Cycles 1 Ph 1 Gen 4 Ph 2.1 a,b,c Max 5 Ph 2.2 a,b,c Max Ph 2.3 a,b,c Ph 1 Ph 2 Ph 3a Ph 3b Ph 3b Ph 3c Ph 3c Ph 3d Ph 3e Ph 1 2 Ph 1 Gen Ph 2 3 Ph 2.1 a,b,c Max Ph 2 Ph 3 Ph 4 6 Ph 2.2a,b & 2..3,c Dyn 1 Ph 4 7 Ph 2.3 a,b,c Dyn 2 Ph 6/9 8 Dyn 3 Ph 6/11 9 Ph 2.4 b,c Power Ph 6/13 I always know exactly where I am along the preparation process If injury strikes, I can accurately adjust my training plan to reflect that

22 That Which is Targeted Can Be Hit Having a plan is not enough You need to set specific and measurable goals Some athletes think that if they just train harder than last year, they will improve In the early years of an athlete development, a balanced training programme will usually deliver good results. As they progress, look for the 1 or 2 things that will give you the biggest bang for my buck

23 That Which is Targeted Can Be Hit What does success looks like? In our game, it is how far you want to jump? Is it 6m, 8m, 14m or 17m Is it realistic 2-3% Which area of training is likely to bring you the most success? More strength? More Speed? Better technique?

24 That Which is Targeted Can Be Hit Dig Deeper What type of strength? Which phase of speed? What part of the technique? Each of these targets must have a value if they are to be meaningful How strong? How fast? How far?

25 That Which is Targeted Can Be Hit These are what s referred to as the Critical Determinants of Performance Many coaches don t know the specific ingredients which makes a better jump cake What qualities does a particular level athlete have A lot of this work has already been done for us Old Soviet research paper Bio-mechanical studies

26 That Which is Targeted Can Be Hit Triple Jump - Men Characteristics and Abilities Activities Under 17 Under 20 Seniors Triple Jump 15.50m-16.00m 16.00m 16.50m 17.20m-18.00m Long Jump 6.70m-7.10m 7.20m-7.55m 7.80m-8.10m Height 1.78m 1.83m 1.80m 1.85m 1.82m 188m + Weight 65-72kg 73-78kg 75-85kg 40m Sprint (standing start) 5.10s 5.30s 4.80s 5.00s 4.50s 4.70s 60m Sprint (standing start) 7.40s 7.10s 6.80s Standing Long Jump 2.85m-3.00m 3.00m-3.20m 3.25m-3.45m Half Squats 50kg 90kg 100kg 140kg 150kg 200kg Power Clean 40kg 60kg 80kg 90kg 120kg 140kg

27 That Which is Targeted Can Be Hit Long Jump - Men Characteristics and Abilities Activities Under 17 Under 20 Seniors Long Jump 6.90m 7.40m 7.60m 8.00m 8.20m 8.50m Height 1.78m 1.83m 1.80m 1.85m 1.82m 188m + Weight 65-72kg 73-78kg 75-80kg 40m Sprint (standing start) 5.00s 5.20s 4.70s 4.90s 4.40s 4.60s 60m Sprint (standing start) 7.10s 6.90s 6.70s Standing Long Jump 2.85m-3.00m 3.00m-3.20m 3.25m-3.45m Half Squats 50kg 90kg 100kg 140kg 150kg 200kg Power Clean 40kg 60kg 80kg 90kg 120kg 140kg

28 That Which is Targeted Can Be Hit Long Jump - Women Characteristics and Abilities Activities Seniors Long Jump 6.90m 7.20m Height 1.72m 1.80m Weight 58kg-63kg 40m Sprint (standing start) 4.90s 5.10s 60m Sprint (standing start) 7.30s Standing Long Jump 2.85m-3.00m Half Squats 120kg 160kg Power Clean 85kg 95kg Triple Jump Long Jump Triple Jump - Women Characteristics and Abilities Activities Seniors 15.20m-15.50m 6.60m-6.90m Height 1.72m 1.82m Weight 60-65kg 40m Sprint (standing start) 5.10s 5.20s 60m Sprint (standing start) 7.40s Standing Long Jump Half Squats Power Clean 2.85m-2.90m 120kg 160kg 85kg 95kg

29 The Process in a nutshell: Summary 1. Decide your performance goals for your training year or cycle You should expect a 2-3% improvement each year (between the 16-21yrs) 2. Decide what needs to be (specifically) improved to meet your goal in the 3 areas which makes up the athlete training diet 3. Plan out how you are going to implement your training strategy through the use of training phases and training cycles 4. Implement your training strategy and regularly monitor where you are in the training process by monitoring and measuring your Critical determinants of performance

30 Aston Moore M: +44(0) QUESTIONS?

31 Elite Men Starting Point Progression Age Band 16yrs 17yrs 18yrs 19yrs 20yrs 21yrs 22yrs Performance Range 14.50m 15.00m 15.25m 15.80m 16.05m 16.60m 17.30m m Run-way Speeds N/A 9.4m/s - 9.6m/s 9.6m/s - 9.8m/s 10m/s plus Leg Strength (Body Weight) N/A 1 x BW 2 x BW 3 x BW Inter./Elite Women Starting Point Progression Age Band 16yrs 17yrs 18yrs 19yrs 20yrs 21yrs 22yrs Performance Range 12.00m 12.50m 12.60m 13.15m 13.25m 13.85m 13.95m m Run-way Speeds N/A 8.4m/s - 8.6m/s 8.6m/s - 8.8m/s 9.0m/s - 9.2m/s Leg Strength (Body Weight) N/A 1 x BW 2 x BW 3 x BW Regional/Inter. Men Starting Point Progression Age Band 16yrs 17yrs 18yrs 19yrs 20yrs 21yrs 22yrs Performance Range 13.50m 14.00m 14.20m 14.70m 14.95m 15.50m 15.70m m Run-way Speeds N/A 9.0m/s - 9.2m/s 9.2m/s - 9.5m/s 9.6m/s - 9.8m/s Leg Strength (Body Weight) N/A 1 x BW 2 x BW 3 x BW

32 Stride Pattern % TJ Distances (Female) Full Approach Strides Strides Strides Strides Strides Stride Pattern % TJ Distances (Male) Full Approach Strides Strides Strides Strides Strides Stride Pattern % LJ Distances Full Approach Strides Strides Strides Strides Strides Strides Strides Strides

33 Men Women Long Jump 10.7m/s 11.0m/s 9.6m/s 9.8m/s Triple Jump 10.2m/s 10.8m/s 9.2m/s 9.6m/s Men 40m 60m 100m Long Jump 4.4 sec 6.6 sec 10.4 sec Triple Jump 4.6 sec 6.8 sec 10.6 sec Women 40m 60m 100m Long Jump 4.8 sec 7.3 sec 11.4 sec Triple Jump 5.0 sec 7.5 sec 11.6 sec

34 That Which is Planned, Gets Done yrs yrs. Strength Strength Development Circuit Training Specific back, abdominal & ankle exercises Heavy Medicine Ball Training Complex Circuit Training Multi Bounds (5-10 contacts per series) Barbell lifts for technique Barbell Lifts (Exceeding athletic body weight) Multi Bounds (20-40m) Bouncing Work Box Jumps (30-50cm)

35 That Which is Planned, Gets Done TRACE ELEMENTS FOR SPEED Intensity Duration Method Recovery Anaerobic Alactic Capacity Anaerobic Alactic Endurance 75-80% sec Repetition 1: % 5 10 sec 1: % sec Repetition 1: % sec 1:30 Anaerobic Alactic Peak Power % 3 7 sec Repetition 1:60-1:70

36 Development of the Specific Qualities for Speed Improvement. 1 Alactic Capacity, General Fitness, Preparation To Train Runs with a duration of between 20 and 50 seconds 80% intensity with recovery 1:6 Back

37 Development of the Specific Qualities for Speed Improvement. 2.1 Alactic Power (Force Development) (A) Development of peak force output. Heavy sled pulls (20-30% body weight) with duration of 4-6 seconds Development of peak force sustainability. Medium sled pulls (15-20% body weight) with a duration of 5-10 seconds Realisation of peak force at the highest intensity and frequency Light sled pulls (10% body weight) with a duration 4-6 seconds Combination of sled pulls with free sprints Back

38 Development of the Specific Qualities for Speed Improvement. 2.1 Alactic Endurance (B) Development of short duration peak velocity endurance (5-8 seconds). Runs (35-60m) at high intensity (95%) with very short recoveries (1:6) Back Development of medium duration (10-20 seconds) peak velocity endurance Runs (80-120m) at high intensity (90%) with medium recoveries (1:20) Runs (90-150m) mixed intensity with medium recoveries (1:20) Utilisation of peak velocity endurance Runs ( m) at high intensity (95-100%) with full recoveries Maintenance of medium duration (10-15 seconds) peak velocity endurance Runs (80-120m) mixed intensity with good recoveries

39 Development of the Specific Qualities for Speed Improvement. Back Alactic Power (Maximum Velocity) (C) Development of the mechanics for high velocity running Speed and agility drills Acceleration sprints over 15-35m Development of high velocity running without aids Standing sprints over 40-60m Flying sprints over 20-40m Development of high velocity running with aids Assisted sprints over 30-50m Sub-maximal sprint over 60m Relaxation & technique Run-up Work introductory level Realisation of high velocity running Standing sprints over 40-60m Flying sprints over 20-40m Run-up Work

40 Training Components Strength (Plyometric Method) Phase Objectives Exercises 1 Counter Movement Jumps (Single Explosive Jumps) Standing Long Jump, Vertical Jumps, Split Jumps, High Box Jumps Back

41 Training Components Strength (Plyometric Method) Phase Objectives Exercises 2 Consecutive Jumps In-place (Continuous Explosive Jumps in-place) Vertical Jumps, Tuck Jumps, Jack Knifes, Split Jumps Back

42 Training Components Strength (Plyometric Method) Phase Objectives Exercises 3a Fatigue Resistance Plyometrics & Schooling 1. Multi-Jumps a) Hops, b) Steps, c) Bunny Jumps Verticals, d) Lateral Hops 2. Jump Circuits a) Selection of 12 different exercises

43 Training Components Strength (Plyometric Method) Phase Objectives Exercises 3b Eccentric Development Hurdle Jump with Pause, Hop/Stops, Drop Jumps (70-100cm), Complex Hop/Stops, Box Jump Hold Straight Leg Bounds Back

44 Training Components Strength (Plyometric Method) Phase Objectives Exercises 3c Force Impulse Development Hurdle Jumps-Spaced, Hurdle Hops, Up Ups Box Jumps, Consecutive Depth Jumps - <60cm Hops, Steps, RRLL, Box Jumps 30-50cm Back

45 Training Components Strength (Plyometric Method) Phase Objectives Exercises 3e Reactive Impulse Development Box Jumps 20-30cm, Hurdle Jumps Close, Speed Bounds, Speed Hops, Power Sets, Hops x 3 from a 5-7 strides approach Steps x 3 from a 5-7 strides approach Back

46 Back Training Components Strength (Plyometric Method)