Just wondered, how old is Sarah? She looks like she's got a really bright future. She's got really good stiffness and eccentric strength. A true testament to your training methods. 👏👏
Many thanks... 25, returned from college having not really jumped for a couple of years there (she did 5.90 at 19) On return: 5.73, year 1; 6.31 year 2! And that’s right too, eccentric capability and speed have dramatically improved... so must be doing something right! Oh and she’s studying to be a doctor Hope all is well
John, my question relates to the IAAF stats, in particular the lowering of the CM between 2cm and 9cm on the board. I had understood from your videos, the lowering should happen on the pen-ultimate step. Is this lowering on the board also desired or should it be rather limited?
I’ll have to check the stats but yes the ‘deliberate lower’ should be on the penultimate but only by a couple of cms to maintain speed through the board. Now... some jumpers both male and female do lower more, this can be because they are more of a strength based jumper and need to set a more power take-off up or because they are very fast and need to actually slow by ‘dipping’ on the pen step to then take-off (Dwight Philips did that quite a bit). On the take-off, the lowering is not deliberate - it’s the result of the pen step set up, but more reflective of the eccentric strength of the jumper. If there’s less eccentric capacity then there will be more give at the knee on take-off. I therefore believe in developing greater eccentric capacity to generate a stiffer and therefore more reactive take-off and in regard to the pen step, a slight lower created by dropping the foot flat Hope that makes sense and thanks for the question and channel support!
John Shepherd track & field coach - author & editor many thanks for the in-depth answer. That got me thinking a lot yesterday, also the relationship of the listed negative knee angular velocity with respect to the eccentric strength of the take off leg.
Sir block periodization is it help volleyball player?Wich means 2&3weeks hypotrophy then 2&3weeks strength then stopping all weights training..then 2&3 weeks plyometrics..then start the volleyball season.. actually volleyball season is about 3months of period only.. remaining period is just a off season... So block periodization is my idea...sir is it helpful...???
I would argue that Sarah, your athlete, has better landing mechanics since Spanovic's literally is lying backwards (head towards the take-off board) when she lands. As a coach, I personally prefer forward rotation versus backward rotation since the momentum of the jump is in the "right" direction. I would also argue that forward rotation is "safer" than backward rotation, especially if you have an athlete like Quanesha Burks who "floats" across the pit and lands extremely close to the edge of the pit. The "lean back" into the take-off board by Spanovic may actually act as a "braking" mechanism; over time this action could lead to ankle, shin, knee, or even hip injuries due to the force put through the body. Please note: Ms. Spanovic is extremely powerfully built and the muscle mass she carries may be compensatory with regards to this braking action.
Many thanks for your well argued and thoughtful comments... we have found that Sarah's legs often fold early on landing, but this may be down to not jumping far enough (6.30 plus). Basically her legs hit the sand just as they extend fully (especially last year). The training videos display better form than the comp ones to a degree. This year will sort of tell, as Sarah looks like she will jump further and this may buy her the time to hold the landing more (plus more awareness of 'how' to do this. Yes, forward rotation (slight) is better than backward rotation .... Spanovic is indeed a 'strong' athlete and the IAAF stats throw up some interesting and non text book sort of 'non-answers/explanations'... she has one of the quickest velocities into the take-off 9.6ms (if I recall) and holds much of that on take-off or rather just after. So, not leaning back would improve that, maybe she leans back to apply more take-off force and create more vertical... (not necessarily text book). I've had a quick look at the men's IAAF stats as Juan Miguel Echivarria's take-off is even more backward orientated with a larger take-off step than most other males and he has a much less higher (thigh to parallel) swing leg movement compared to other jumpers. I saw him jump first hand and wondered how he managed to take off with his take-off leg pushed so far out in front of him!
Thank you!
Just wondered, how old is Sarah? She looks like she's got a really bright future. She's got really good stiffness and eccentric strength. A true testament to your training methods. 👏👏
Many thanks... 25, returned from college having not really jumped for a couple of years there (she did 5.90 at 19) On return:
5.73, year 1; 6.31 year 2!
And that’s right too, eccentric capability and speed have dramatically improved... so must be doing something right! Oh and she’s studying to be a doctor Hope all is well
John, my question relates to the IAAF stats, in particular the lowering of the CM between 2cm and 9cm on the board. I had understood from your videos, the lowering should happen on the pen-ultimate step. Is this lowering on the board also desired or should it be rather limited?
I’ll have to check the stats but yes the ‘deliberate lower’ should be on the penultimate but only by a couple of cms to maintain speed through the board. Now... some jumpers both male and female do lower more, this can be because they are more of a strength based jumper and need to set a more power take-off up or because they are very fast and need to actually slow by ‘dipping’ on the pen step to then take-off (Dwight Philips did that quite a bit). On the take-off, the lowering is not deliberate - it’s the result of the pen step set up, but more reflective of the eccentric strength of the jumper. If there’s less eccentric capacity then there will be more give at the knee on take-off. I therefore believe in developing greater eccentric capacity to generate a stiffer and therefore more reactive take-off and in regard to the pen step, a slight lower created by dropping the foot flat
Hope that makes sense and thanks for the question and channel support!
John Shepherd track & field coach - author & editor many thanks for the in-depth answer. That got me thinking a lot yesterday, also the relationship of the listed negative knee angular velocity with respect to the eccentric strength of the take off leg.
Sir block periodization is it help volleyball player?Wich means 2&3weeks hypotrophy then 2&3weeks strength then stopping all weights training..then 2&3 weeks plyometrics..then start the volleyball season.. actually volleyball season is about 3months of period only.. remaining period is just a off season... So block periodization is my idea...sir is it helpful...???
I would argue that Sarah, your athlete, has better landing mechanics since Spanovic's literally is lying backwards (head towards the take-off board) when she lands. As a coach, I personally prefer forward rotation versus backward rotation since the momentum of the jump is in the "right" direction. I would also argue that forward rotation is "safer" than backward rotation, especially if you have an athlete like Quanesha Burks who "floats" across the pit and lands extremely close to the edge of the pit.
The "lean back" into the take-off board by Spanovic may actually act as a "braking" mechanism; over time this action could lead to ankle, shin, knee, or even hip injuries due to the force put through the body.
Please note: Ms. Spanovic is extremely powerfully built and the muscle mass she carries may be compensatory with regards to this braking action.
Many thanks for your well argued and thoughtful comments... we have found that Sarah's legs often fold early on landing, but this may be down to not jumping far enough (6.30 plus). Basically her legs hit the sand just as they extend fully (especially last year). The training videos display better form than the comp ones to a degree. This year will sort of tell, as Sarah looks like she will jump further and this may buy her the time to hold the landing more (plus more awareness of 'how' to do this. Yes, forward rotation (slight) is better than backward rotation ....
Spanovic is indeed a 'strong' athlete and the IAAF stats throw up some interesting and non text book sort of 'non-answers/explanations'... she has one of the quickest velocities into the take-off 9.6ms (if I recall) and holds much of that on take-off or rather just after. So, not leaning back would improve that, maybe she leans back to apply more take-off force and create more vertical... (not necessarily text book).
I've had a quick look at the men's IAAF stats as Juan Miguel Echivarria's take-off is even more backward orientated with a larger take-off step than most other males and he has a much less higher (thigh to parallel) swing leg movement compared to other jumpers. I saw him jump first hand and wondered how he managed to take off with his take-off leg pushed so far out in front of him!