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OBJECTIVES OF THE APPROACH RUN

Approach Run PRECEPTS RALPH LINDEMAN Head Men’s and Women’s Track & Field Coach US Air Force Academy Assistant Coach (Hurdles, Vertical Jumps, Decathlon) USA Men’s Team, 2004 Olympic Games, Athens, Greece. OBJECTIVES OF THE APPROACH RUN. 1. Achieve maximum controllable velocity

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OBJECTIVES OF THE APPROACH RUN

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  1. Approach RunPRECEPTSRALPH LINDEMANHead Men’s and Women’s Track & Field CoachUS Air Force AcademyAssistant Coach (Hurdles, Vertical Jumps, Decathlon)USA Men’s Team, 2004 Olympic Games, Athens, Greece

  2. OBJECTIVES OFTHE APPROACH RUN 1. Achieve maximum controllable velocity 2. Acceleration t-h-r-u take-off (Perceived) 3. Get vaulter to (precise) optimal take-off spot 4. Vertical impulse at take-off (to achieve effectivetake-off vector)

  3. MAXIMUM CONTROLLABLEVELOCITY • Increase in approach run velocity of some magnitude will result in an increase in vault height. • Research by Adamczewski and Dickwach showed that an increase in velocity of one meter per second resulted in an increase of approximately 0.5m in vault height.

  4. VELOCITY REQUIRED FOR HEIGHT ATTAINMENT Interpolated from Data From Studies by Dr Peter McGinnis, Jan 2003

  5. ACCELERATION T-H-R-U TAKE-OFF “…velocity of the vaulter between 10m to 5m from the plant box is a key indicator of the vaulter’s potential.” --Bob Fraley, Complete Book of the Jumps, p.113, Human Kinetics (1995)

  6. Why is“Acceleration through Take-off”PERCEIVED’?

  7. ACCELERATION THROUGH TAKE-OFF From Data compiled by Dr Peter McGinnis, Men’s Pole Vault Final USA Track & Field Championships, June 22, 2002, Stanford, CA

  8. ACCELERATION THROUGH TAKE-OFF From Data compiled by Dr Peter McGinnis, Women’s Pole Vault Final USA Track & Field Championships, June 23, 2002, Stanford, CA

  9. Common Causes ofDECELERATION at Take-off • Approach run may be too long; • Maximum controllable velocity is reached to early in the run; • Focus on the box transmits mixed signals and results in excessive steering (chopping, reaching strides) • Ineffective plant technique disrupts efficient sprint mechanics

  10. WHAT HAPPENS AT TAKE-OFF? 1. Horizontal momentum transferred to pole; 2.Vertical impulse added to achieve take-off vector.

  11. VERTICAL IMPULSE AT TAKE-OFF(To Achieve Effective Take-off Vector) Effective Take-off Vector is a result of (a) vertical impulse at take-off and (b) horizontal momentum generated from the approach run.

  12. VERTICAL IMPULSE AT TAKE-OFF(To Achieve Effective Take-off Vector) * HANDS UP * EYES UP * CHEST UP *

  13. VERTICAL IMPULSE AT TAKE-OFF(To Achieve Effective Take-off Vector) (example from Long Jump) * KNEE DRIVE FORWARD & UPWARD *

  14. VERTICAL IMPULSE AT TAKE-OFF(To Achieve Effective Take-off Vector) * KNEE DRIVE FORWARD & UPWARD *

  15. VERTICAL IMPULSE AT TAKE-OFF(To Achieve Effective Take-off Vector)

  16. VERTICAL IMPULSE AT TAKE-OFF(To Achieve Effective Take-off Vector)

  17. VERTICAL IMPULSE AT TAKE-OFF(To Achieve Effective Take-off Vector)

  18. INITIATING THE RUN(Overcoming Inertia) • Mechanics • With (take-off) foot in contact with the runway, raise the pole to approximately 80° by taking a short step back with the other foot • Slight lean forward to give horizontal displacement to COM

  19. INITIATING THE RUN(Overcoming Inertia) Mechanics • Begin to “power” down the runway • No “hops,” no “skips” • Every approach run must start the same way (drills, short run, full run)

  20. RHYTHM OF THE RUN

  21. RHYTHM OF THE RUN S-m-o-o-t-h acceleration pattern (velocity curve) Short Strides  Longer Strides Slow  Fast  Faster  Faster yet

  22. SPRINT MECHANICS Two (2) Factors Affect Sprint Velocity 1. Stride Length 2. Stride Frequency

  23. SPRINT PHASES(during the Approach Run) 1.Acceleration Phase 2. Transition Phase (NOTE: Several phases have been identified in he 100m dash; but the vault run is generally between 30-45m, and maximum velocity and maintenance phases are typically not reached).

  24. SPRINT PHASES(during the Approach Run) 1. Acceleration Phase - Same mechanics as the sprinter; - Not same acceleration rate as the sprinter; - Phase is shorter distance / shorter duration than the sprinter, i.e., reached in 25-35m. 2. Transition Phase - Begins when vaulter reaches “maximum controllable velocity” - Lasts just a few strides (to penultimate stride)

  25. ACCELERATION PHASEPOSTURE • Head up • Chest up • Hips underneath

  26. ACCELERATION PHASEPOSTURE • Head up • Chest up (shoulders down results in relaxed upper body) • Hips underneath(not “sitting) • Knee up(knee drives up / applies forces down + back) • Toe up(dorsiflexed) • Heel up(high heel recovery)

  27. ACCELERATION PHASEMECHANICS • “Back-side Mechanics” Predominate • Power from the extensors of hip and knee; (near) full extension of hip/knee/ankle • Knee drives forward & upward-- applies force down & back • Ground contact is made slightly behind the COM

  28. ACCELERATION PHASEMECHANICS • “Back-side Mechanics” Predominate • Power from the extensors of hip and knee; (near) full extension of hip/knee/ankle • Knee drives forward & upward-- applies force down & back • Ground contact is made slightly behind the COM

  29. TRANSITION PHASEMechanics

  30. TRANSITION PHASEMechanics • “Front-side Mechanics” dominate; • Power from hip flexors & hamstrings • Foot touches down slightly ahead of COM • Active landings-- “feel the runway” • Ground contact times decrease • Posture becomes more upright (“running tall”) • Heel recovery is higher (foot passes above opposite knee)

  31. TRANSITION PHASEMechanics • “Front-side Mechanics” dominate; • Power from hip flexors & hamstrings • Foot touches down slightly ahead of COM • Active landings-- “feel the runway” • Ground contact times decrease • Posture becomes more upright (“running tall”) • Heel recovery is higher (foot passes above opposite knee)

  32. POLE CARRY MECHANICS(During Acceleration Phase) • Top hand at hip • Bottom hand in front of chest • Pole is pushed in advance of the vaulter, and in line with ground reaction forces.

  33. POLE CARRY MECHANICS(during Transition Phase) G-r-a-d-u-a-l pole drop accelerates with stride cadence

  34. POLE CARRYMECHANICSErrors: Effect on Sprint Mechanics Premature pole drop Carrying (instead of pushing) the pole  Leaning back (to support pole)  Feet land ahead of COM  Braking force applied  Deceleration!

  35. POLE CARRYMECHANICSErrors: Effect on Sprint Mechanics Horizontal sway (or vertical bounce) of pole Dissipates application of forces (down & back into the track)  Detracts from ability to accelerate efficiently

  36. POLE CARRYMECHANICSErrors: Effect on Sprint Mechanics Pole carry too far back (i.e., top hand behind hip) Shoulders turn  Dissipates application of forces  Detracts from ability to accelerate efficiently

  37. POLE CARRYMECHANICSErrors: Effect on Sprint Mechanics Raised Shoulders • Elevated shoulders negatively impact sprint mechanics and result in velocity loss • Relaxed sprinting begins with shoulders

  38. PREPARATION FOR TAKE-OFF(“Penultimate” Stride)

  39. PREPARATION FOR TAKE-OFF What happens on “Penultimate” Stride? • 2nd to last (penultimate) stride is slightly longer–lowers the COM; • Last stride is slightly shorter– “catches the COM on the the rise.”

  40. PREPARATION FOR TAKE-OFF (“Penultimate” Stride) Next-to-last stride is (example from Long Jump)

  41. METHODS OF TEACHING PENULTIMATE STRIDE TECHNIQUE • “Flat foot” landing on penultimate stride, “flat foot” landing on final stride – Tom Tellez • “Push-pull-plant” (with take-off leg) from 2nd-to-last stride – Randy Huntington

  42. HOW CAN THE VAULTER PRACTICE PENULTIMATE STRIDE TECHNIQUE? • Long Jump take-off drills. • Hurdles

  43. APPROACH RUNLength Management Methods Counting Strides (“Left’s” for R-handed) • Gives vaulter rhythmic feedback • Helps identify phases of the approach run

  44. APPROACH RUNLength Management Methods Checkmark Systems (Works in conjunction with counting strides) • Start Mark (only mark the vaulter is aware of) • Mid-mark (6 strides out) • Take-off (not a physical mark)

  45. APPROACH RUNLength Management Methods Value of “Mid-mark” • Provides coach confirmation of “chopping,” or, more commonly, “reaching” during final strides of the approach run (“steering”) • Provides coach confirmation of deceleration over the final strides of the approach run • Allows coach to focus on the jump (rather than foot placement at take-off)

  46. APPROACH RUNLength Management Methods Steering Early visual pick-up of the target (box) allows for more subtle stride length changes during the steering phase. Steering ability is trainable: • hurdling with variable spacing • long jumping from variable approach run lengths

  47. APPROACH RUNLength Management Methods Start Mark Adustments • Feedback from previous approaches • Wind, runway surface • Confidence, Motivation, Arousal • “Feel”

  48. APPROACH RUNLength Management Methods Start Mark Adustments (No more than) 10 - 30 cm (4-12”) increments

  49. What happens to Stride Length when the sprinter (vaulter) decelerates?

  50. What happens to Stride Length when the sprinter (vaulter) decelerates? It increases!

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