How High Can You Jump? Sue Humphrey USA Track & Field

Who Will Be My Jumper? Height? Height? Agility Agility Coachability Coachability Kinesthetic awareness Kinesthetic awareness Mental toughness Mental toughness Look in the gym Look in the gym

Starting From The Back Different Types of Approaches Different Types of Approaches Number of Steps Number of Steps 8-12 How to get approach on the track How to get approach on the track PIT

Running Form

Curve Transition Which foot? Which foot? Body position changes Body position changes C of G position C of G position

Hinge Moment What is it? What is it? When does it start? When does it start? Why we use use it. Why we use use it.

Direction Of Last Two Steps

Take Off Goals Not Vertical At Take Off Good Vertical Take Off

Layout Positions

Center Of Gravity I

Center Of Gravity II

Chin Tuck Position Tuck Your Chin, Hips Drop, Legs Lift Too Soon Better Timing

Let’s See How It’s Done

PATIENCE NEEDED! RUSH, BUT DON’T HURRY

Sue Humphrey

Road To Rio How Do I Get Ready? Training Seasons FallWinterSpringSummer

Fall Preparations Develop a firm training foundation Develop a firm training foundation Create a strength base Create a strength base Plan your season Plan your season Begin at your peak & work backwardsBegin at your peak & work backwards 1 or 2 peaks?1 or 2 peaks?

Professional & College Jumpers Have all fall to prepare & trainHave all fall to prepare & train You can build strength & power while adding to new speed & timingYou can build strength & power while adding to new speed & timing Build on mastering new techniques/skillsBuild on mastering new techniques/skills

High School Jumpers Preparation time very limited Preparation time very limited Meets begin within a few weeks Meets begin within a few weeks How to train & compete at the same time How to train & compete at the same time

Indoor Season Professional & College: Optional depending on situation Professional & College: Optional depending on situation High School: Other sports involved High School: Other sports involved Youth: A short season possible Youth: A short season possible

Outdoor Season Meets begin in March Meets begin in March High School = May peak High School = May peak College = June peak College = June peak Professional = August peak Professional = August peak

How Training Varies Year round vs Spring only Year round vs Spring only Indoor peak requires a build up quicker and “tear down” phase for outdoors Indoor peak requires a build up quicker and “tear down” phase for outdoors Only outdoor peak gives a longer preparation phase Only outdoor peak gives a longer preparation phase

Fall Program Build base for whole year’s volume Build base for whole year’s volume Average 1500m-1800m a day Average 1500m-1800m a day Plyometrics added after a few weeks Plyometrics added after a few weeks Weights emphasize strength then power Weights emphasize strength then power Some event specific work added later on in phase Some event specific work added later on in phase Speed work Speed work

Winter Program (Indoors) Change focus to more speed and less volume Change focus to more speed and less volume 1-2 days of volume to maintain base 1-2 days of volume to maintain base Event specific and speed more dominate in practices Event specific and speed more dominate in practices Power and explosiveness in the weight room are stressed Power and explosiveness in the weight room are stressed

Indoor Peak Training focus is high intensity, low volume Training focus is high intensity, low volume Weights follow the same high intensity emphasis Weights follow the same high intensity emphasis 2 days of specific technique 2 days of specific technique Approximately 14 days to hold peak Approximately 14 days to hold peak

“Tear Down” After the indoor peak meet, athletes go back to a refueling phase After the indoor peak meet, athletes go back to a refueling phase A scaled back version of the fall program as you’re building the summer base A scaled back version of the fall program as you’re building the summer base Weights go back to strength/power Weights go back to strength/power

Spring Season High School Athletes High School Athletes Usually come to practice in FebruaryUsually come to practice in February Get into shape and meets might beginGet into shape and meets might begin Work through the meets to get the training in!Work through the meets to get the training in! Focus on the end of season resultsFocus on the end of season results

Spring Season For College, Professional Athletes For College, Professional Athletes Volume goes back up, intensity lowersVolume goes back up, intensity lowers Do other events at this timeDo other events at this time Work on techniqueWork on technique Weights focus on power moreWeights focus on power more Focus on qualifying/national meetsFocus on qualifying/national meets

Summer Season College, Professionals College, Professionals Some collegiate athletes will continue into summer competitionsSome collegiate athletes will continue into summer competitions For post-collegiate professionals, this is their main seasonFor post-collegiate professionals, this is their main season 1 day of conditioning continues while technique specific work and speed are key1 day of conditioning continues while technique specific work and speed are key

Peaking Usually this will last 14 days Usually this will last 14 days Workout volume goes way down as intensity increases Workout volume goes way down as intensity increases Full rest between intervals & jumps is used Full rest between intervals & jumps is used Weights are quick, explosive Weights are quick, explosive

Competition Tips Coaches prepare your athletes Coaches prepare your athletes for training expectations, how their bodies will feel, how it will affect the results Know what type of warm up activities/ timeline will be used in each meet