How to Stop fouling in the horizontal Jumps Andy Eggerth Director of T&F/XC

Athlete Progressions Long Jump Bilal Abdullah- 0’ to 26’2.25” Andre Dorsey- 22’10” to 25’10” (still going) Josh Mulder- 0’ to 23’9.5” (still going) Dayo Akindele- 23’1” to 24’3.5” as frosh Greg Moxley- 20’9” to 23’2” (in 2 years) De’Von Johnson-12’8” to 19’8.25” (still going) Shae Barchue- 16’3” to 18’10.5” Morgan Campbell- 18’2” to 19’7” (still going)

Athlete Progressions (part 2) Triple Jump Andre Dorsey- 48’3” to 53’4.5” (still going) Bilal Abdullah- 0’ to 47’2.25” Tyler Riberdy- 43’9” to 48’4” Dayo Akindele- 23’1” to 24’3.5” as frosh De’Von Johnson-38’5” to 40’8.75” (still going) Abby Lazard- 38’8” to 39’6” in 4 months Shae Barchue- 0’ to 37’2.5”

Training Design Compatible Rhythms Teach Starts/Accl -> Vmax LJ vs. TJ Acceleration Dev. Vs. Approaches Teach Starts/Accl -> Vmax Often Simultaneous Then find the approach Then refine the approach Then Stabilize / Actualize the approach

Don’t be near sighted Be patient, it takes time Develop general strength levels so they can achieve correct postures Establish an acceptable level of mechanics before allowing them to compete

Importance of: Start mechanics

Rollover Start

Importance of: Acceleration mechanics

Acceleration

Importance of: Optimal velocity mechanics

Optimal Velocity

Importance of: 3rd to last step

3rd to last step

Importance of: Penultimate

Penultimate

Take off

Finding the Approach How many steps? Rhythm Runs & Cueing intensity Distribution Rhythm Runs & Cueing intensity Get helpers Coach watches as others mark mid & TO Watch from a distance

Refining the Approach Steering Targeting Self-discipline EARLY! Targeting Different spot on the board Self-discipline Bandwidth feedback Summary Feedback

Actualizing the Approach Change ups Move back Move forward Into wind With wind Cross wind Wet board Long waits Stop Talking

Posture Shin angles Grounding Strategies Optimal velocity mechanics Big fouls vs. little fouls Grounding Strategies Instability is reflexive…no mater what! Optimal velocity mechanics

When to Adjust? Behind the mid, on the board Past the mid, on the board Behind the mid, behind the board Past the mid, behind the board Behind the mid, over the board Past the mid, past the board

What if you don’t have a mid mark? Ever had the athlete who was 6 inches off, you move them and they’re still 6 inches off?

Common Problems WU on, 1st jump is 1’ behind board Wind Got tense, lost pelvic oscillations Reduced elastic energy / SL Significance of SE work Wind 2.0 wind = ~18” difference in approach length Use 2 marks (calm mark / windy mark)

Questions? Andy Eggerth aeggerth@kennesaw.edu 470-578-2801 @CoachEggerth