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Characteristic of the technical training in elite high jumping

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Presentation on theme: "Characteristic of the technical training in elite high jumping"— Presentation transcript:

1 Characteristic of the technical training in elite high jumping
Piotr Bora

2 Many coaches think that is strictly connection between the level of technique and sport results
Teaching and improving of the technique means that the athlete ought to work on his approach, take-off, rhythm and speed of the particular phases as well as on the technique of the jump

3 Tab. 1 The structure of the annual training for the elite high jump
Period Preparatory Competitions (indoor) (outdoor) Transition No of weeks 12 6 16

4 Technical preparation
Tab. 2 The training macrocycle structure for high jumper – indoor season Period Macrocycle Preparatory Competition Mesocycles Introductory Basic Special preparation Technical preparation Pre- competition No of weeks 2 3 4 6

5 Technical preparation
Tab.3 The training macrocycle structure for high jumper - outdoor season Period Macrocycle Preparatory Competition Mesocycles Basic Special preparation Technical preparation Pre- competition No of weeks 3 2 16

6 Introductory Mesocyckle
Monday – flexibility + jumping Tuesday – strength I + el. of high jump technique Wednesday – flexibility + special running drills Thursday Friday - strength II Saturday - general endurence Sunday

7 Introductory Mesocyckle
1 . Warm up 2 . Strength I 3. El. of high jump technique imitation of take-off every 1 step 4x6 take off leg, 1x6 swing leg every 3 steps 4x4 take off leg, 1x4 swing leg 4. Cool down

8 Basic Mesocyckle Monday – el. of high high technique + jumping
Tuesday – strength I + el. of high high technique Wednesday – general endurence Thursday - strength II Friday - flexibility + jumping Saturday - speed endurence Sunday

9 Basic Mesocyckle 1 . Warm up 2. Jumping + El. of high jump technique
multibounds LL-RL, LL, RL LLLL-RLRL Rhythms of take-off every 1 step 4x6 take off leg, 1x6 swing leg every 3 steps 4x4 take off leg, 1x4 swing leg every 5 steps 4x4 take off leg, 1x4 swing leg 3. Cool down

10 Basic Mesocyckle 1 . Warm up 2 . Strength I
3. El. of high jump technique Rhythms of take-off every 1 step 3x6 take off leg, 1x6 swing leg every 3 steps 3x4 take off leg, 1x4 swing leg 4. Cool down

11 Special Preparation Mesocyckle
Monday – high jump technique Tuesday – strength I + el. of high jump technique Wednesday – flexibility + speed + jumping Thursday - strength II Friday – jumping + el. of high jump technique Saturday - speed endurence Sunday

12 Special Preparation Mesocyckle
1 . Warm up 2. High jump technique Special acrobatic drills minutes Scissor technique approach 4 steps repetitions approach 6 steps repetitions Flop technique approach 3 steps (take off – swing leg) 6-8 repetitions 3. Cool down

13 Special Preparation Mesocyckle
1 . Warm up 2 . Strength I 3. El. of high jump technique Rhythms of take-off every 1 step 4x6 take off leg, 1x6 swing leg every 3 steps 4x4 take off leg, 1x4 swing leg 4. Cool down

14 Special Preparation Mesocyckle
1 . Warm up 2. Jumping + El. of high jump technique jumping (multi-bounds, hurdle hops) Special acrobatic drills minutes Rhythms of take-off every 1 step 3x6 take off leg, 1x6 swing leg every 3 steps 3x4 take off leg, 1x4 swing leg 3. Cool down

15 Technical Preparation Mesocyckle
Monday – strength I + el. of high jump technique Tuesday – high jump technique Wednesday – flexibility + speed Thursday - strength II Friday - high jump technique Saturday - flexibility + speed + jumping Sunday

16 Technical Preparation Mesocyckle
1 . Warm up 2 . Strength I 3. El. of high jump technique Rhythms of take-off every 1 step 3x6 take off leg, 1x6 swing leg every 3 steps 3x4 take off leg, 1x4 swing leg 4. Cool down

17 Technical Preparation Mesocyckle
1 . Warm up 2. High jump technique Special acrobatic drills minutes Scissor technique approach 4 steps repetitions approach 6 steps 2-3 repetitions Flop technique approach 4 steps 4-6repetitions approach 6 stpes 6-8 repetitions full approach repetitions 3. Cool down

18 Technical Preparation Mesocyckle
1 . Warm up 2. High jump technique Special acrobatic drills 10 minutes Flop technique full approach repetitions 3. Cool down

19 Pre-Competition Mesocyckle
Monday – strength I Tuesday – high jump technique Wednesday – speed + jumping Thursday - strength II Friday Saturday - competition Sunday

20 Pre-Competition Mesocyckle
1 . Warm up 2. High jump technique Special acrobatic drills 10 minutes Flop technique full approach repetitions 3. Cool down

21 Competion Mesocyckle Monday – strength I Tuesday – high jump technique
Wednesday – speed + jumping Thursday - strength II Friday Saturday - competition Sunday

22 Competion Mesocyckle 1 . Warm up 2. High jump technique
Special acrobatic drills 10 minutes Flop technique full approach repetitions 3. Cool down

23 Tab. 4 The training macrocycle structure for high jumper - competition period
Mesocycles Competition I DCP Competition II No of weeks 5 6

24 Direct Competition Preparation
The period of preparation before main competitions and lasts five to seven weeks Sport training assumptions are based on knowledge, experience and invention of a coach

25 Accumulation Intensification Transformation The typical structure of direct competition preparation in elite high jump is divided into three phases:

26 Tab. 5 The typical structure of direct competition preparation in elite high jump
mesocycle microcycle training session

27 Table 6. The structure of direct competition preparation in elite high jump (Accumulation)
MICROCYCLE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY I ACCUMULATION Elements of high jump technique Flexibility + speed Warm up shot throwing (medicine ball) Flexibility + speed Strength I Swimming + biological recovery Jumping Biological recovery Strength II Swimming + biological recovery II High jump technique High jump technique Flexibility + speed

28 Accumulation I 1 . Warm up 2. Elements of high jump technique
Special acrobatic drills minutes Imitation of take-off every 1 step 3x6 take off leg, 1x6 swing leg every 3 steps 3x4 take off leg, 1x4 swing leg 3. Cool down

29 Accumulation II 1 . Warm up 2. High jump technique 3. Cool down
Special acrobatic drills minutes Rhythms of take-off every 1 step 3x6 take off leg, 1x6 swing leg every 3 steps 3x4 take off leg, 1x4 swing leg Scissor technique approach 4 steps repetitions approach 6 steps repetitions Flop technique approach 4 steps repetitions approach 6 steps repetitions 3. Cool down

30 Table 7. The structure of direct competition preparation in elite high jump (Intensification)
MICROCYCLE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY III Intensification Strength I High jump technique Flexibility + Speed + Jumping Strength II Biological recovery IV Speed Competition High Jump

31 Intensification 2. High jump technique
1 . Warm up 2. High jump technique Special acrobatic drills 10 minutes Rhythms of take-off every 1 step 3x6 take off leg every 3 steps 3x4 take off leg Flop technique approach 4 steps repetitions approach 6 steps repetitions full approach repetitions 3. Cool down

32 elements of high jump technique
Table 8. The structure of direct competition preparation in elite high jump (Transformation) Microcycle Monday Tuesday Wednesday Thursday Friday Saturday Sunday V TRANSFORMATION Strength I High jump technique Speed + Jumping Strength II Competition High Jump VI + elements of high jump technique Strength II High Jump Qualification FINAL

33 Transformation I 2. High jump technique
1 . Warm up 2. High jump technique Special acrobatic drills 10 minutes Rhythms of take-off every 3 steps 3x3 take off leg Flop technique approach 6 steps repetitions full approach repetitions 3. Cool down

34 3. Elements of high jump technique
Transformation II 1 . Warm up 2. Speed 3. Elements of high jump technique Special acrobatic drills minutes Rhythms of take-off every 3 steps 3x3 take off leg (on the curve) 3. Cool down

35 Tab. 9 The training macrocycle structure for high jumper
- transition period Period Transition Mesocycles Active Rest I Active Rest II No of weeks 3

36 Active Rest I Mesocyckle
Monday – warm up + sport games Tuesday – Wednesday – swimming + bilogical recovery Thursday Friday - jogging + flexibility Saturday Sunday

37 Active Rest II Mesocyckle
Monday – sport games + general strength Tuesday – Wednesday – swimming + bilogical recovery Thursday Friday - jogging + flexibility Saturday Sunday

38 Thank you

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