A Review: Decathlon: An Outline of the Australian Coaching Program

This article was a very interesting case study as it described a macro level problem (weak multi-events in the entire country of Australia) with a solution that produced results.  Shuravetsky laid out Australia’s weaknesses and then developed a national program that selected athletes age 17-18 and trained them into the international scene.

I would like to first note the selection criteria used as this information is pertinent for recruiting purposes.  The athletes ranged from 11.4 – 11.7 in the 100 meter, 6.7 – 6.3 meters in the long jump and 1.8 to 1.9 meters in the high jump.  They also needed to have basic endurance though speed and explosiveness was the most important factor. 

Training varied as athletes progressed from the 1^st year to the 5^th year of training. 
As commonly seen the training was broken into three phases: preparation, pre-competition and competition.  These periods were designed around three week blocks of medium, hard and easy. 

During the easy weeks they tested in several areas.  These tests seemed extensive and I have not seen so many different tests before.  It is clear they wanted to collect a lot of data for their national program. 

All of the athletes had to keep training diaries were they recorded tests, training loads and performances.  This is something I would definitely force my athletes to do.  Not only does it help keep a record of progress but it keeps athletes focused on the task at hand. 

Each athlete also had a yearly plan with individual event goals and decathlon score goals.  They used actual competition scores and individual event best performances to create a realization coefficient.  Basically, you add up your decathlon score with your best performances in each event and compare it to your actual decathlon score.  If your actual score is 98% of your dream score you have performed very well and if your actual score is less than 93% of your dream score than you have performed poorly. 

Everyone who has any interest in the multi-events should read this article as there are many details I did not discuss in this post. 

-John Egan

Shuravetsky, Efim, Modern Athlete & Coach Oct2008, Vol. 46 Issue 4, p25

A Review: The Biomechanics of a High Jumper's Rotation on Take-off and Bar Clearance

This article in Modern Athlete and Coach, by Pat Reid, has greatly enriched my understanding of the high jump. The focus of this article is the takeoff position and flight over the bar. A major theme is how the athlete can effect the parabolic path and rotation over the bar at the moment of takeoff. As I discuss this article I want to focus on the visual cues and descriptions of appropriate technique rather than the biomechanics aspect. Biomechanics are important for a coach to understand, but most athletes don't respond to terms such as tangential force and angular momentum.

Takeoff Takeaways:

·         Plant leg is almost completely locked out with minimal bend in the knee

o    The athlete should run with the amount of speed he or she can control without buckling plant leg

o    Straight leg creates tension and helps with rebound off the ground

o    Leg is pre-tensed before contact

·         Angle of last two steps toward back corner of the pit

o    Not parallel to bar!

o    25 degree angle from bar

·         Free leg knee drives fast and powerfully in a vertical direction

o    Don't twist knee away from bar, twisting knee away causes loss in vertical lift

·         Upper body should be twisted at a 90 degree angle away from the bar at takeoff

o    This coil away from the bar is what creates rotation over the bar

o    Reid describes how a diver off of a diving board creates flipping rotation by twisting the upper body when leaving the board not by twisting the legs

Flight:

·         Leave free knee out wide to slow lateral rotation

o    Keeps athlete parallel over the bar

o    You often see knees apart as the athlete travels over the bar

·         Consciously pull trial leg to butt under the bar

o    Causes hips to rise and speeds up rotation around the bar

Do Not:

·         Jumper should not lean in with arm, head or shoulder before leaving the ground

o    This causes peak of parabolic path to be beyond the bar rather than on top of the bar

o    Often hear coach's say "Stay away from the bar."

·         Don't reach with the arms at takeoff

o    Keep them within the cylinder of the body

The final trick, which is not discussed in this article, is teaching the athlete to perform these technical movements.

-John Egan

Reid, Pat, Modern Athlete & Coach Oct2009, Vol. 47 Issue 4, p20

A review: Developing Speed a Neurological Approach

I thought this article by Leo A. Settle was very relevant to all jumping events.  Speed is often one of the greatest factors in the triple jump, long jump and pole vault.  Most of this article put the why behind all of the training I did at UGA as a vaulter and all of the training I currently see with our triple jumpers and multi-event guys.

Halfway through the article Settle discusses the Max Jones Quadrathlon as a testing method.  When Shawn Wilbourn was my vault coach we did this four part test twice a season.  Sadly, it clarified why I was not an elite pole vaulter.  The standing long jump, standing triple jump, 30 Meter standing start, and the overhead throw are each recorded for an athlete.  When we did this at UGA a point system was used for each event.  If an athlete improves here than it is likely he or she will see gains at meets.

There was a lot of motor movement science in this article that was a bit above my head but I think I grasped some of the concepts.  First, athletes have the ability to recruit motor units of which there are three types.  Type 1 (slow), Type 2a (Fast), and Type 2b (Fast subtype) can all be recruited at once, which is called Synchronous firing.  In theory, firing all three motor units will result in maximum force production.  Another goal is to shorten the distance from the motor neuron and muscle fibers.  Now, all this mumbo-jumbo to me equates to one conclusion Settle states.  Speed development training must consist of High Resistance Strength Training (HRST), Plyometrics, Absolute Speed Training and recovery.  Doing this will help in recruiting all three motor units and will cause Neuromuscular adaptations.

There were three more final important points I hope to retain:

1. Sprinting and HRST should and can be done at the same time.  With our athletes we go straight from cleans to 3o meter sprints and from squats to box jumps.  Settle brings up research that shows concurrent sprints with HRST shows more gains in the 30 meter sprint than just HRST alone.

2. Absolute speed training should be first in the workout for quality work. 

3. The following equation should be useful: LBS of Athlete X Multiplier = LBS for Power Clean.  The multiplier is the body weight to lifting ratio that shows average, good, or excellent athlete.  Men: 1.3 average, 1.5 good and 1.7 excellent.  Women: 1.1 average, 1.3 good, 1.5 excellent.  For instance I could power clean 235 lbs in my prime and a weighed 160 lbs.   Therefore, my ratio would have been 1.46.  This explains why I was not an elite caliber pole vaulter.

-John Egan

Techniques Magazine

Volume 5, Number 3 February 2012

Developing Speed a Neurological Approach

By Leo A. Settle 

A Review: The Organization of Training Processes in the Long Jump

This article is an excellent semi-detailed explanation of a double yearly peak training cycle for the long jump.  However, the general concepts can easily be applied to any event.  The main concept that I found will reach across to any event is the trade-off from volume (Quantity) to intensity (Quality) and the systematic implementation of both components.  Popov seems to say that volume precedes intensity in the general preparation phase as more intensity is added and volume is decreased into the competition period.

I particularly like that Popov is also looking at things from a Macro perspective in varying training from year to year.  He counts how many run-ups, jumps from short, medium jumps (10 to 14 strides) and jumps from full an athlete takes in a year and will vary these numbers each year depending on the goal.  Although not necessarily practical, I could justify the idea of training a freshman college athlete different from that of a senior college athlete in the same event.  It would be interesting to keep track of how many jumps a college athlete takes in his entire career.

The detailed breakdown of training loads and each phase will be an excellent tool for me going forward. The only odd thing I saw in Papov's article was the intense warm-up on the day before competition.  It included 2-3 accelerations over 100 Meter, 3 to 5 runs in rhythm of the run-up, 5 to 8 crouch starts, 2 to 3 series of 5 to8 repetitions of jumps with weights and 10 to 12 throws of shots.  This seemed to me a little extreme and thought this routine could end after the run-ups.

-John Egan

The Organization of the Training Processes in the Long Jump

By V. Popov

Modern Athlete and Coach

Specific Exercises in the Long Jump

Specific Exercises in the Long Jump by V. Popov provided excellent insight into the macro and micro level of long jump training.  From a big picture perspective he simplifies the long jump into two issues that must be solved in long jump training.

1. "the improvement of jumping technique" 
2. "the development of event specific physical capacities"

These two problems are inherent to all track and field events.  Popov then introduces several tasks that must be solved within long jump technique.  The two of which I find most interesting is "the maintenance of an active run-up during the last strides to avoid speed reducing preparations for the takeoff" and "the improvement of the take-off and a reduction of the breaking forces during the placement of the take-off foot."  This is a crucial moment of converting horizontal speed into a vertical direction while losing as little horizontal speed as possible.  I see this issue coming up in practice with our athletes in the triple, long, and pole vault.  

Popov makes an excellent point that should be applied to all events before he transitions into specific long jump exercises.  He states that "The appearance of faults signals the need to reduce speed and intensity until the correct pattern and rhythm of the movements returns."  I must keep this in mind as a coach in any technical event.  We have seen our decathletes improve in the shot through settling down and focusing on technical throws rather than going for the big one on every practice throw.  

All though I'm sure all of them are effective there were three specific exercises I like in particular.  The one is a 4 to 8 stride jump onto a balance beam or maybe steeple chase with the takeoff about 3 meters out.  The athlete lands with the driving free leg and focuses on extending the takeoff leg.  I think this will help an athlete get everything out of his or her takeoff leg and emphasize the knee lift of the lead leg.  I also thinks this could help develop appropriate takeoff angles.  The second exercise is repetition take-offs every second, fourth or sixth stride.  We do this over mini hurdles with our multi-event athletes and it improves takeoff preparation while staying tall.  Popov says that this develops coordination of arm and leg movements.  Finally,  he mentions long jumping from 6 to 12 strides while reaching to touch a hanging ball at 2.60 to 3 meters high.  I think this would teach an athlete not to rush into a landing position and just continue with his or her flight path as well as rotating the arms correctly.  

Finally, Popov provides valuable evaluation tools.  He includes a table that displays where an athlete should be from different number of strides away from takeoff.  This can help a coach evaluate shortcoming in power at takeoff or run up speed.  I will definitely hold onto this article!

-John Egan

Review: Jump To It: Techniques And Training for the Triple Jump

As a former vaulter I can relate to a lot of the technical information provided by Nathan Taylor.  Especially the importance of developing the core of the athlete to help the triple jumper to handle “the abnormal and unpredictable forces that are found in the triple jump.”  I am familiar with the core exercises he mentions.

His description of the drive phase of the run is similar to my prior vault training as well.  A forward lean while not breaking the line of force and driving out is the name of the game here.  He then discusses the continuation phase with foot strikes directly underneath the body and a dorsa-flexed toe.  So far this description is very similar to the vault.  Sled pulls are mentioned as a training method to develop this phase and we do this with our jumpers at Georgia.  I would add that 20-20-20 runs help this phase along as well.  These involve a 20-meter intense acceleration, a 20-meter stride out with front-side mechanics, and a final 20-0meter acceleration. 

The takeoff is described exactly how I have seen it coached.  Little is done to set it up.  Not much sinking or amortization and you basically have a running take-off with a low trajectory.  Taylor describes the hop as the lowest trajectory jump with the takeoff leg going back and then vigorously pulling it back through.  An active heel to toe foot contact should be seen.  I enjoyed hearing his description of the foot strikes being pulls rather than pushes in the triple jump.  This to me describes also a feeling that can be communicated to athletes. 

Taylor describes the step as beginning with a foot strike slightly in front of the hips. 

Finally, the jump is described as having he highest trajectory with the swing leg driven up hard and blocked quickly.  Also, his description of just before landing seems accurate to what I have seen coached. Block the hands and let them go overhead.  Patiently wait till just before landing pressing the palms of the hands past down the heels           

Overall, I really enjoyed the article as it confirmed many of the things I see at practice and I could relate to much of it as a former vaulter.  

Jump To It: Techniques And Training for the Triple Jump

By Nathan Taylor

 2011-2012, Volume 5, Issue Number 2, November 2011

Review: Move the Pole and Catch the Ride

This article by Spencer Chang is an outstanding resource and concisely summarizes the knowledge I acquired while training 11 years for the vault.  Having been coached by 3 different coaches in my collegiate career at the University of Georgia I was exposed to different technique concepts and training methods in the vault.  In reading this article it seemed to me that Chang (without laying eyes on my prior coaches) discarded my past coaches differences in technical models and maintained the technical fiber consistently found in all 3 coaches.  These technical similarities are as follows:

• The upmost importance of a consistent, balanced, powerful, up-right (high center of mass) take-off
• Increased frequency (turn over) in the last steps before take-off
• Focus on moving the pole to vertical
• Avoiding loading the pole prematurely (Chang calls it not getting picked) I have heard this referred to as not letting your hips get sucked in

Finally, I remember the turning point for me in the vault is when a (older) teammate told me to fiercely accelerate in the last 4 steps with increasing frequency.  He told me this during a warm up at a meet in Atlanta (Georgia Tech).  I immediately PR'd that day.  This personal experience is Chang's written word brought to life. 

-John Egan

Tecniques: February 2010

Move the Pole and Catch the Ride

By Spencer Chang, M.D.

A review: High Jump from A-Z

"High Jump from A-Z" by Todd Lane is filled with a plethora of outstanding information on the high jump from a training and technical standpoint.  I am adding this article to a binder as it will be a valuable asset for me in the future.  The following are the general points I hope to retain:

• When creating any training plan coaches should first evaluate competition demands for the event
• Static lifts increase force, Olympic Lifts increase power, both should be developed together in a balanced manner
• Static Strength and Plyometric Training (elastic training) should be "inversely proportional to the intensity and/or volume of each"
• Everything in training needs to vary or strength and power gains will not be made.  Variation in reps, exercises and even variation within an exercise is important (clean from floor, below knee, above knee or deep squat, quarter squat, one leg squat).  Coaches need to shock the body with something different (especially in a new Mesocycle).  

The following are interesting high jump specific points I hope to retain:

• Static squats should be taken out during competition season because of severe negative effects on elastic abilities
• Acceleration phase (first 3 steps) needs acceleration training, as maximum velocity phase (last 5 steps) needs maximum velocity training
• Common Technical Errors: athlete bends a waist to create lean,  take-off foot parallel to bar, turn shoulders to early at take-off
• Take-off foot should point between far back corner of pit and far front corner of pit

-John Egan

Techniques: August 2010

High Jump from A-Z

By Todd Lane

Review: Approach Run Acceleration Patterns

             Dave Nielsen conducts a compelling study at the National Pole Vault Summit involving intermediate and elite high school vaulters.  Using a Bower timing system he measured the athlete’s speeds in 5 meter increments down the runway (athletes did not plant in a box).  Seemingly, his purpose was to determine whether or not these athletes were running too great a distance before take-off. 

                Nielsen discovered that the more elite vaulters had a more gradual and controlled acceleration, while the intermediate jumpers acceleration curve flattened out early (they stopped accelerating within 18 – 23 meters of the run).   The elite jumper took longer to reach peak velocity. 

                The article concludes that jump coaches should spend significant time training athletes at 6 to 10 steps because the athlete will likely be near top speed, be able to take more jumps, and focus on jump technique.   Finally, he states that “the process of achieving top speed in a controlled and smooth or regular manner also appears to be a skill and therefore needs to be practiced.” 

                I purpose an additional conclusion to Nielsen’s study.  He shows that the average vaulter reaches 90% of their max velocity within 13 – 18 meters.  It takes the athlete a much greater distance to gain the remaining 10% of peak velocity.  I believe this shows the importance of pushing hard out of the back of the runway to overcome inertia in any horizontal jump.  The athlete needs to set him or herself up to reach max velocity.  If an athlete fails to accelerate early there will not be enough distance remaining to reach peak velocity.  This is of great importance because peak velocity equals peak performances.  


-John Egan 

Techniques: Volume 5, Number 1 August 2011

Approach Run Acceleration Patterns

By Dave Nielsen