Jumps & Multis Coach
@uclatrack_field
. Author. MS: Human Performance & Sport Psychology. Book - The Jumps: A Comprehensive Training System - Stay Tuned!
Before we jump big, we jump small. An important aspect of progression to steadily increase impact tolerance, postural strength & awareness, foot strike sequencing, & overall confidence. With
@mady_jumps
Triple Jump phases progress in vertical impulse. Here is an advanced routine w/ this emphasis. This athlete has a 16.50m Pr & has trained for many years.
In 2010 I was coaching an 8-10 year old speed & agility class at a small private training facility. In 2020 I’ll be coaching with USC Track & Field! One of best programs in the world... Dream big! 🙏
Youth Sports - Parent: Shouldn’t my kid be jumping with weight vests & running with a sled?
Me: We are still working on his coordination while skipping 🙄
War Damn Eagle! I’m proud to announce The USTFCCCA National Assistant Coach Of The Year will lead the
@AuburnTFXC
jumps and combined events.
#COTY
! 💥💥💥💥 💥💥follow
@CoachNickNewman
on Twitter and IG!
A very specific Plyometric exercise for horizontal jumpers. Box height slightly above comfort level. Box height varied for emphasis on force or velocity.
Asymmetric Skips - An excellent option for developing the Long Jump takeoff leg action. Athlete focus: Active full foot plant, an exaggerated downward & backward pull through w/ hips, glutes, hamstrings, & foot.
Just a book update! (I’m annoying even myself with these”. But, I’ll have a copy in my hand within 2 weeks! It’ll roll out shortly after, once a couple of my trusted genius friends approve 😁 This project has been insane & I cannot wait to share it. Sorry for the gzillion delays.
What does Fly 10m improvement mean for athletes who don't hit max velocity during their sport? A lot. It means their computer is improving, communicating better, coordinating & firing faster. This alone allows greater potential in all athletic disciplines. One of many 🔑🔑🔑
Jumps: 400 pages (soon) just to say…Progressive & specific training performed consistently over time… Along with a strong attention to detail will produce consistent high quality results.
Although not perfect, this is a good example of a high box depth jump. This shows a big eccentric overload while achieving excellent stiffness & short ground contact time.
Nice example here of Alternate Speed Bounding. Athlete emphasis: Full ROM & short ground contact times. Important to target across the FV Curve w/ all components of the program, including Plyometrics.
After period of skipping variations we move toward more specific takeoff drills. This is a basic 1-stride continuous takeoff drill over low hurdles. Hurdle height & entry velocity will increase over time…
While Russian plyo videos are cool, adding complexity to plyos w/ barbells, vests, boxes, run-in steps etc is often unnecessary. Simple hopping, bounding, & vertical jump / landing variations work wonders. Be consistent w/ the important stuff & natural progressions will appear.
Periodization & progression is great & certainly necessary long-term. But, if your athlete is significantly improving during relatively general training phases, there is nothing wrong with repeating the phase. Progress with a purpose, progress for a reason.
The split-jerk catch position has great benefit to jumpers. But, w/ the jerk being such a limiting factor, a variation w/o the jerk is more viable for most. It enables higher loads, greater eccentric force, & is less reliant on technique.
Made history & had a lot of fun w/ these guys! Thanks
@balfordsullivan
for a great year.
- 3rd as a team at indoor & outdoor NCAA’s w/ jumps contributing 34 points!
- 2x NCAA & SEC champion in men’s long jump including a 1,2 finish at indoor NCAA’s
- 11 NCAA All-Americans
To think a jumper needs a 3-4 month preparation period w/ an emphasis on general conditioning (200's, 300's, 6-12 rep weights, endurance plyos etc) all WITHOUT actual event work is craziness. Entire Federations believe this stuff. what are we doing!?
Jumps: Don’t over complicate it. Stick to basic principles. Specific to more specific. Static to dynamic. Double to single. Max strength to speed-strength. Accel to speed. Short approach to longer. Gradually shift ratios toward more specific but stay in touch w/ the foundation.
Not everyone can win championships & be elite. But, everyone is capable of a PR. The day I don’t get excited when one of athletes hit one is the day I should stop coaching...
2.24m PR
@dontavioushill3
🙏🏼 Congratulations young man. Through all the noise we kept on working. We kept on learning each other, improving our plan, & staying focused on the process. Onwards & upwards 🚀
Another week, another boring depth jump video 😉 Greater impulse this week sees a trade off w/ longer ground contact time & amortization phases. Eventually the goals of force & time will meet... w/
@Ijump_Ags
6.78m (3.8) for an all conditions PR to end the season! What a great last 2 years together. So proud of
@Mady_Jumps
for all she’s accomplished. From 6.18m in the 2019 to 6.69m in 2021 and 6.62m in 2022. Incredible ❤️🙏🏼
With 3/3 PR’s this season, Charisma Taylor is the only female athlete in the country qualified in 3 individual events at NCAA D1 Indoor Nationals! Long Jump, Triple Jump, 60 Hurdles!
It was a big year… but unfortunately it will be the only year at Tennessee for me. Thank you
@balfordsullivan
for the best opportunity & for the support you gave me. We really did some things… As of now I have no idea what the future has in store. ❤️🙏🏼
I get that drills / exercise variations have context & I get that maybe a particular athlete needs something that no one else needs... but...I feel like too many coaches are making stuff up just to be elaborate on social media. It really doesn’t have to be complicated.
Plyos are awesome & it’s great that they are becoming more popular among non track, basketball sports. But, from the videos I see, it seems many would benefit from slowing down a bit, going back a progression or two, & focusing more on posture, control, timing, technique etc.
Twitter... One week sprinting fast is essential, the next it’s all about sub max technique. One week max strength is essential, the next it will kill elasticity... 🤣 I’m not old but I feel for young coaches...
I was joking with my 8 year old about joining her Cross Country team. Her response was,
“No way! That would kill my jumping body, why would I do that?”
Even an 8 year old gets it…
The easiest way to sell a program nowadays is to highlight fancy/unique drills & claim them to be an immediate difference maker…
The importance of doing long term work & developing physical abilities over time is lost in todays “quick fix culture”…
2022 was cool!
-NCAA Champion x2
-3rd Place NCAA team finish x2
-NCAA National Coach of the Year
-Coached at the World Championships
-Released an album
-Published a book (dammit no I didn’t)
Let’s go 23!
Twitter fam! Something helpful here I hope. Here are several full time training set up options for combo horizontal jumpers that I have found successful.
Such an incredible shame that 99% of the world has ZERO CLUE & appreciate for what happened today in the world of Track & Field. Quite literally TWO (2) of the greatest athletic achievements in history happened. But, let us keep talking about the Ball family or the NFL. SMH!
To HS Jumps Coaches: Don’t obsess over technical perfection & analyses. Allow your kids to explore movement safely while developing the building blocks of athleticism. Keep training well rounded & address all areas of BASIC speed, power, strength. Keep it fun, keep it moving...
A two leg start to single leg depth jump variation. Several progressions available including adding run-in strides to a single leg box takeoff etc. Really nicely done here by
@Ijump_Ags
The ONLY male Triple Jump competitor to PR at the big dance. Super proud of this guy. All American for the second straight year. Tuomas kaukolahti!
@CalTFXC
An amazing moment for
@Mady_Jumps
. New legal Pr 6.67m / 21’10.75” (0.0). Now just 1 inch from the auto qualifying standard for the US OLY trials. What a cool journey this has been...
Talented HS jumpers on a team. Coach describes training: - 2 mile runs 3-4 days a week during the fall. No jumping/ sprinting. Says he knows it wouldn’t work for all but that he’s developed several state jumpers so his system has been proven to work....
Me: Sigh...
3 stride variation today. It is common to rush the takeoff when entry velocity is increased.
@Mady_Jumps
does a really nice job here of “holding onto the takeoff” & pushing through the plant.
Weight Vest Bounding during this cycle on a Monday for my Triple Jumpers. Wednesday includes complex Step Up / Bounding and Friday is Triple Jump / Max Bounding day.
One of my top jumpers early on in our relationship told me how important heavy snatches were to him & that he must do them 2 days prior to competition. I never questioned it & it's worked like a charm. Buy-in & belief is very powerful. Be smart, but listen to your athletes!
Expectations can really kill a moment of great achievement... If you let it... PR’s need to be enjoyed & celebrated, at any level & by however little or much...
Jumps: The basics…
- Improve max strength
- Train acceleration from day 1
- Train max v during the fall
- practice full approaches early
- Progress plyos gradually
- Practice the event often!
- Don’t overvalue general fitness
- Don’t overvalue drills
A special athlete can make a coach appear far better than they are.
Likewise a poor athlete can make a coach look worse than they are.
The truth generally lies in the percentage of athletes that improve across the talent spectrum.