Shelia Burrell Sprints, Hurdles, Jumps Coach Georgetown University Washington,DC

1. Two Time Olympian SheBe Gold Performance Exercise Shelia BurrellSprints, Hurdles, Jumps CoachGeorgetown UniversityWashington,DC

2. Acknowledgements • Randy Hunnington – Coached Mike Powell, Shelia Hudson, Shakema Walker • Todd Henson – Former Coach Olympic Silver Medalist in Pole Vault, Toby Stevenson. Currently Director of Athletic Development in Sarrsland, Germany • Cliff Rovelto – Head Coach Kansas State University, Olympic Jumps Coach • Boo Schexnayder – Former Jumps Coach LSU, Olympic Jumps Coach • Dan Pfaff – Current High Performance Coach USOTC • Vince Anderson – Assistant Coach Texas A&M University

3. Development Model By IstvanBalyi(2002- Late Specialization Sports)Stages in Learning & Development

4. Talent Identification Generic Model – Late Specialization Sports • Active Start FUNdamental Movements (0-6) • FUNdamental Stage Fundamental Moto skills (6-8 females / 6-9 males) • Learning to Train FUNdamental Sports Skills (8-11 females/ 9-12 males) • Training to Train Building the “engine” sport specific skills (11-15 women /12-16 males) • Training to Compete Optimizing “engine” and sport/event/position skills (15-21+ /- Females / 19-23 +/- Males) • Training to WIN Maximizing “engine” and sport/event/position (18 + females / 19 + males)

5. Long Jump • 90%-95% of Jump Distance is a result of Horizontal Velocity at Take-Off! • Which means teach your jumpers to Sprint with proper Sprint Mechanics

6. One way to teach good Acceleration Mechanics • The only acceleration pattern chart that allows you to train at lower intensities and models progressive acceleration rhythms is Vince Anderson’s Chart for Progressive Acceleration. • Distances are competition specific ranging from a 13 second 100m rhythm to a 10.10 second rhythm. • Acceleration Rhythm for Long Jump (17’0” feet to 28’6” feet) and Pole Vault (16’6” feet to 19’6” feet) are also outlined. • Charts are Available during Clinic

7. Sprint Mechanics Sprint Mechanics • Toe-up • Heel up • Thigh up • Hips Tall • Step over the opposite knee

8. Sprint Drills

9. Sprint Drills • Ankling “Toe Up” • Heel Raise “Heel Up” • Quick Leg “Thigh Up” • Single • Alternating • Double • Continuous • Shorter Than Drill “Hips up” • Longer Than Drill “Full extension” • Straight Leg Bounds “Force Production” • SpeedBounds “Recovery Speed”

10. Training Principle • Use Drills and exercises that utilize the same muscles and forces used in the actual event

11. Four Main Components of the Long Jump • Approach • Take Off • Flight • Landing

12. 7 Phases of Long Jump • Walk-in or Standing Start • Acceleration Phase: Sets up approach rhythm (4-6 strides) • Continued Acceleration into full sprint mechanics • Attack/Prep for Take-Off (4-6 steps w/ visula control) • Take-Off • Flight • Landing

13. Length of Approach Women • 16-20 Strides • Developmental Women 12-16 Strides Elite Men • 18-22 Strides Junior Men • 16-20 Strides

14. Approach Rhythm To count or not to count? That is the Question

15. Approach • Rhythm must be done second. The athlete must be taught to acceleration and sprint properly before anything else is worked on. Accuracy or visual control will be your final concern. • Note -vision 20% is innate and 80% is learned–we can get better at this

16. How do you develop an ACCURATE Long Jump approach • Run the Approach over and over and over and over and over and over and over and over and over and over and over and over….. AND AGAIN. • Some days you won’t jump at all but can use long jump approaches in your warm up before a sprint workout. Run approaches then do your drills— ***See Long Jump Continuous Warm Up

17. Energy Distribution of Approach • Not Slow to Fast --- But Gradually get FASTER • Accelerate • Transition /Get Tall/ Sprint • Attack • Take Off

18. Back of Runway Standing Start vs. Moving Start

19. Acceleration Phase • Most problems at the board can be traced back to how the athlete accelerates out the back. • There must be a consistency to the Approach Rhythm • Vince Anderson’s Progressive Acceleration Patten is EXCELLENT

20. Max Speed Phase or “Continued Acceleration” • Transition from drive phases is not always easy for developing long jumpers. • Move from Acceleration mechanics to sprint position ---- GOOD SPRINT POSITION in approach is ESSENTIAL for executing good take-off mechanics

21. Attack Phase / Prep for Take-Off • Conscious acceleration (change in tempo) to board 4-6 steps away (Coaches Mark) • Increase in cadence (Quick), but not at the expense of stride length and not a coasting into the takeoff takeoff

22. Basic Drills for Prep & Take-Off & Landing • Power Skips • Run – Run- Jump or Continuous Take-Offs • One- Two – Flat – Flat into pit (Penultimate Drill) • Continuous Penultimate Drill • Hurdle Jumping (Galloping over hurdle emphasizing arm movement and free leg) • Landings (Standing Long Jumps w/ arm sweep)

23. What to look for

24. Technical Progression • Short Approach Take-Offs w/ no landing • Start with 4 steps • Then 6 steps • Then 8 steps • Then 10 steps (*** Box or Ramp) • Then 12 Steps • The Full Approach Take-Offs

25. Technical Progression • Short Approach Jumps • Start with 4 step • Then 6 steps • Then 8 Steps • Then 10 Steps • Then 12 Steps • No Full approach Jumps in practice • The objective is for the athlete to bring more horizontal velocity into the take-off with proper jump technique.

26. General Considerations:“Says Boo” Proper posture, consisting of neutral head and pelvic alignment, and the absence of forward or backwards lean. Conservation of horizontal velocity. The foot contacts should continue to be located underneath the  body as to avoid deceleration.  Conservation  of  elastic  energy.  The  athlete  should  continue to  run  with  great  amplitude of movement in the pelvis and hips to maintain running efficiency.  Displacement in the final steps should be maintained. Projection in the jump is proportional to displacement in the final steps, so conversion of effective stride length is crucial.    

27. The Penultimate Step • Contact underneath or only very slightly in front of the body.  •  Dorsi-flexed ankle prior to contact.  • Heel to toe, rolling action of the foot, much like the action of a rocking chair against the floor.  • Displacement of the body beyond the penultimate foot before the foot leaves the ground. This aids displacement and increases the swing arc of the swing leg, making it more effective.  

28. Take Off Contact only slightly in front of the body.  Dorsi-flexed ankle and stiffened quadriceps prior to contact.   The initial contact is flatter than that of the penultimate step. A rolling action of the foot, much like the action of a ”rocking chair” against the floor follows.   Displacement of the body beyond the takeoff foot before the  foot leaves the ground.   The lift from the ground should not be seen until the body is over the takeoff foot

29. Flight Hang

30. Flight: Hitch Kick

31. 30 feet 2 inchesNew World Record!!

33. …….

34. Developing Jumpers