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Illinois Track and Cross Country Coaches Illinois Track and Cross Country Coaches

Illinois Track and Cross Country Coaches - PowerPoint Presentation

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Uploaded On 2019-02-07

Illinois Track and Cross Country Coaches - PPT Presentation

January 12 2019 High Jump Analysis httpswwwyoutubecomwatchvrsOwaG1yU Mental Training Confidence Preparedness Practice Strength Speed Plan Ownership of Success Believe in the program ID: 750890

leg jump curve high jump leg high curve training drills technique bar speed jumps mental day box height step

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Presentation Transcript

Slide1

Illinois Track and Cross Country Coaches

January 12, 2019Slide2

High Jump Analysis

https://www.youtube.com/watch?v=-rsO-waG1yUSlide3

Mental Training

Confidence

Preparedness / Practice

Strength / Speed

Plan

Ownership of Success – Believe in the program

Over Confident

Under Confident

Self-Talk – Positive ReinforcementSlide4

Mental Training

Attitude

Positive / Negative

Towards Self / Toward Others

Self Talk

Team Needs / Individual NeedsSlide5

Mental Training

Concentration / Focus

Situational Awareness / Selective Awareness

Deal with Arousal /Adrenaline

Big Meet / Small Meet

Deal with InjuriesSlide6

Mental Training

Mental Imagery

Visualize – Vivid /Controllable

See it / Believe it / Become it

Scripts

Imagine Execution and OutcomeSlide7

Mental Training

Goals

Specific

Realistic

Progressive

Short term / Long term

Process / Outcome / PerformanceSlide8

High Jump Technique

Approach:

Length – determined by speed and ability – 8-13 steps

(Don’t think necessarily 5 on straight 5 on curve)

Drive phase – 3-4 steps

Transition – 2-3 steps into curve running

Curve – 2-3 steps with last being plant.

Curve initiation

Running the curve

Outward pressure exerted by feet.

Body leans inward but intact

Shoulder axis should be perpendicular to the curve at any point

Each step should touchdown on the curve and parallel

After the initial drive, eyes should fix on the bar.

Consistency

Steering mechanismsSlide9

High Jump Technique

Preparation:

Penultimate step – correct rhythm

Conservation of postural integrity – Head through Pelvis in-line

Proper running mechanics

Conservation of horizontal velocity

Lowering of Center of Mass

Arm action – Single or Double?

Hip axis between 20-35 degrees – tilt is upSlide10

High Jump Technique

Takeoff:

Run should blend smoothly into takeoff step

Fire takeoff leg into ground – as large a force as possible – must be quick

Body lean outwards – away from pit

Slight reach – dictated by lowering of COM.

Excessive displacement results in toe drag

Swinging arms and free leg

Blocking arms

Free leg should swing completely and remain upward with knee flexed

Free leg is used to slow rotation – extension results in unwanted or excessive rotation

Parabola is set Slide11

High Jump Technique

Flight:

Froggy

position

COM passes under bar

Head and shoulders rotate back

Hips pop

Tuck chin to chest after clearance

Legs tuck back and around the bar

Landing should be high on the back and shouldersSlide12

High Jump Analysis

Common Errors:

Approach:

Speed – too fast or too slow

Consistency in hitting marks

Change of surface and environment

Missing the curveSlide13

High Jump Analysis

Common Errors:

Takeoff / Preparation

Slowing down in last steps – gathering

Free leg and arms not active enough

Inward lean at bar

Trying to jump over bar instead of straight up

Allowing the body to lift first before arching

Jumping too far away or too close to barSlide14

High Jump Analysis

Common Errors:

Flight

Dropping the chin too soon

Improper rotation

Jump leg lags behind

Foot always drags bar offSlide15

High Jump Training

Drills:

Approach

Curve running – circle and on track

Figure 8’s

Mid-mark check

Takeoff / Preparation

3-step jumps / 5-step jumps

Incline box jumps

Scissor jumps

https://

www.youtube.com/watch?v

=bhetXEyz2Hk

Knee – Knock offs

Dunk drills

Mini-hurdle drills

Plyometrics

Flight

Backbends

Backward Box Jumps

2-foot jumping

Incline box jumpsSlide16

High Jump Training

Jumps:

2 x a week with a competition ( 1 day for height / technique, 1 day for drills)

3 x a week without a competition (2 days for height / technique, 1 day for drills)

Types of jump days: Technique, Height, Endurance

Fun day of Basketball

Sprints:

2 x a week (1 day of long intervals, 1 day of short intervals)

Types of speed: Endurance, Optimal Speed, Acceleration

Agility:

1 x a week

Speed ladders, Cone Drills, Basketball drills, Multi-directional Hops / Bounds / Skips

Med-Balls:

Standing / Hoping / BoxSlide17

High Jump Training

Plyo’s

Skips; easy, height, distance, speed, weighted

Bounds; alt. leg, single leg, RR-LL, Hills / Stadiums, weighted

Hops; single leg, double leg, Multi-directional, weighted

Box; double leg, single leg, drop, drop to hurdle hop, drop to sprint, depth

Hurdle Hops; double leg, single leg, drop from box, for height

Jump Rope

Abs

Med-ball abs

8 min

Pedestal

Throw downsSlide18

High Jump Analysis

Question and Answer

Tim Thompson

Head Track Coach

Midwest Central High School

309-361-7881 – cell

timthompson@midwestcentral.org