Aston Moore Strength Considerations for female Triple Jumpers

Introduction My background Outcomes for today I will recap on a presentation where I started with the premise that the female event has stagnated and tried to identify the differences in technique - if any - between men and women, which was holding the female event back. We will explore some of the identified issues in applying the correct technical model We will explore the physical limitations for female in applying the correct technical model We will explore the implications for female jumpers and their coaches in putting together a preparation programme Strength Considerations for female Triple Jumpers

Strength Considerations for female Triple Jumpers Are There Any Differences In Technique Between Men & Women?

The Hop

Comparison: The Step

The evolution of men's Triple Jumping via the phase distance ratio: Early 1900s: The best jumps were produced with large hops and jump phases Typically, step phases measurements were below 25% of the total distance Distances limited to around 16.00m Mid 1900s: TJ distances increased inline with the improvement of the step Step phase percentage of the total distance improved to around 28-30% Distances between 16.50m & 17.00m was now a regular occurrence Present Day: Optimised phase ratios, specific to the qualities of the individual athlete Strength Considerations for female Triple Jumpers

We concluded that the Step phase was the key to the improvement and development of the triple jump in general. The female version of the event therfore needs to evolve We then looked at a real life case study and plotted how Ashia Hansen improve to elite status over a six year period. Strength Considerations for female Triple Jumpers

Strength Considerations for female Triple Jumpers For the first 3 years, distance improved primarily due to increases in the hop and jump (due to improvements in speed) Over the next 3 years distance improves due to increases in the hop and step (again due to improvements speed) The rise in the step is met with a decrease in the jump phase. But the gross effect was an overall improvement in the triple jump itself Over time the athlete learns to cope with the load that a longer step places on the body & the jump phase will start to improve once more

We then looked at how the athlete could improve the step phase, thereby improving the overall triple jump Purely from a technical perspective Strength gains played a big part in Ashia’s improved performances It this quality that I will pay particular attention to in this presentation Strength Considerations for female Triple Jumpers

Strength Considerations for female Triple Jumpers Take-off mechanism of the triple jump The load on joints and muscles of the triple jumper is 5-6 times the female jumpers' body weight 300kg – 400kg at the hop, step and jump These loads will increase with higher run-up speed (8.5 – 9.7 m/s)

Take-off mechanism of the triple jump Strength Considerations for female Triple Jumpers At each take off the athlete supporting leg bends/yields then straightens propels the athlete forwards

Passive Loading Active Loading Impact Eccentric Concentric

The jumper must learn to withstand the high impact forces associated with elite triple jumping The shorter the amortisation phase (yielding), the earlier the extension phase can begin The greater the propelling forces for the take off SSC (stored energy principle) Strength Considerations for female Triple Jumpers

The muscles' capability to stretch with a sudden impact and then to contract quickly and powerfully, are the basis of all three take-offs in the Triple Jump. The Maximum Knee Flexion (MKF) & Hip Flexion should be around 40° and ° respectively We should not however underestimate the ability of females to control these large forces Consider the dismount of the female gymnast from the parallel bars Strength Considerations for female Triple Jumpers

Anatomical And Physiological Considerations The female organism will reach biological maturity by the age of 17-18yrs There bodies continues to growth and the skeleton ossification continue until about the age of It is also important to remember that the female jumpers' height and weight will increase rapidly up to the age of yrs Females tend to have longer bodies and shorter legs when compared to men. Females also tend to be weaker in the upper part of the body and arms when compared to men Strength Considerations for female Triple Jumpers

Anatomic And Physiological Considerations (cont.) Female back, hip muscles, abductors, oblique and the abdomen, are also not so well developed. Very often female jumpers need to develop good strength of the back musculature to protect either a flat back or lordosis of the spine which can sometimes leads to traumas of the jumper's spine Feet anomalies can also be a huge problem. Flatfeet, in a chain reaction, can causes inflammation of the Achilles tendon and also cause knee problems. Strength Considerations for female Triple Jumpers

Anatomic And Physiological Considerations (cont.) It takes longer to train joints and ligaments than muscles This can leads to issues between quickly gained muscle strength and unprepared ligaments. Strengthening of tendon and ligaments should be compulsory at an early age. Up to the age of years, almost any exercise will promote strength improvements in the female jumper Before incorporating tradition strength training methods & loads into the teenage female jumper - much care should be taken Initial improvements will be good but... Stagnation then decline followed by retirement Strength Considerations for female Triple Jumpers

Recommendations and advice: Strengthen the muscles supporting the spine from an early age and constantly strengthen the feet Be carefully with powerful bending forward and backward with weights, these can cause deformation of the disks Be careful with deep squats - jerks, pulls and presses in a standing position. Explore exercises on the machines in the sitting and prone positions takes the load off the spine while strengthen the knee extensors Always strengthen the upper body muscles (the back, abdomen and shoulders) Strength Considerations for female Triple Jumpers

Recommendations and advice (cont.): Wear footwear with appropriate sole depth and arch support Do multi jump on areas with give, for example - grass area While developing major back, hip and buttock muscles, do not neglect smaller (non-specific) ones At a fairly early age learn the techniques of basic strength exercises with low loads Exercises with smaller weights (dumb-bells, ankle weights, weighted vests or rubber bands) can be performed without any limitations. Strength Considerations for female Triple Jumpers

What are we looking for in female Jumper? Strength Considerations for female Triple Jumpers Age:15 yrs Height:1.70–1.78cm 100m sprint13.5sec Triple jump12.50m Long jump5.75m Triple jump (10-stride run-up)11.75m 40m standing start5.90sec Long jump (10-stride run-up)5.15m Age:23yrs Plus Height: cm 100m sprint sec Triple jump m Long jump m Triple jump (10 strides) m Triple jump (14-16 strides) m 40m standing start sec 80m standing start sec 150m sprint sec Long jump (10-stride run-up) m 5-hops (6-12 strides run-up) m Bounds Counted & Timed Squat (% of body weight) barbell squats (75% of b/w) sec Step ups to 50-60cm(% of b/w)150 Barbell clean- (% of b/w) Shot throw backwards (7.25kg) m

What kind of strength does a female jumper need? Of the many qualities the female jumper has, strength is key Even an insignificant deviation from the technique can lead to poor performances, if the jumper inadequately prepared A well-prepared jumper is less sensitive to technique errors The most effective strength quality for jumpers is reactivity Strength Considerations for female Triple Jumpers

By reactivity I mean hurdle jumps, bounces and more specifically depth jumps from high dropping heights Strength Considerations for female Triple Jumpers

What kind of strength does a female jumper need? Only the most appropriate strength exercises will transfer into superior jumping performances The closer the exercise is in rhythm, direction and effort the most specific and therefore transferable it will be Strength Considerations for female Triple Jumpers

Strength Considerations for female Triple Jumpers EXTREME STRENGTH The ultimate ability to employ a synthesis of the Explosive Strength and Reactive Strength protocols. Strength QualitiesExplanations GENERAL STRENGTH (Phase One) Local strengthening of weak but vital body parts (body, knee and feet muscles) including body weight circuits GENERAL STRENGTH (Phase Two) Overall development of extension capabilities of the hips and the back with weights (squats on two feet, pulls) and on the machines SPEED STRENGTH The capability to perform quick multiple take-offs, overcoming the jumper's own weight. EXPLOSIVE STRENGTH The capability to make multiple jumps at the highest possible rate with additional weights and resistance. REACTIVE STRENGTH The capability of muscles to actively counteract after an initial shock stretching (tension). The evolution of the jumpers’ strength training programme

Strength Considerations for female Triple Jumpers

Young female jumpers should do Reactive Strength and Extreme Strength exercises. WARNING They should only be carried out under the following conditions: After the natural skeleton ossification and after having improved their tendons and ligaments elasticity which naturally place after the age of 20yrs In cases where there are no spinal problem or chronic knee and ankle joints traumas After having developed the General – Speed/Elastic - Explosive strength qualities for at least two years. Strength Considerations for female Triple Jumpers