Latest / The Gill Athletics Track and Field Connections Podcast / #76: Gill1918 Project Presents Josiah Norville "Glazier Clinic: Simple Triple Jump Breakdowns"

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#76: Gill1918 Project Presents Josiah Norville "Glazier Clinic: Simple Triple Jump Breakdowns" · The Gill Athletics Track and Field Connections Podcast

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  Welcome to the Gill 1918 Project, a podcast series by
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  coaches, for coaches, powered by Gill Athletics.
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  Think of this as the Ted Talks of track and field coaching.
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  Short, insightful, and packed with valuable strategies to help
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  you grow as a coach. We're bringing the once a year
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  track clinic straight to your ears daily.
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  Interested in creating your own episode?
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  Check out the show notes below For more information.
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  Now let's get into today's topic.
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  All right. Hey, everybody.
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  Yeah, I'm, my name is Josiah Norville.
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  I'll first introduce myself and kind of give an update on who I
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  am and kind of what I do before I kind of get into this this
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  little stuff. Yeah, my name is Josiah
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  Norville. I'm the associate head coach of
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  track and field over at Western Michigan University.
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  I have been coaching now for this is the start of my 14th
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  year of being in the collegiate coaching world primarily and
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  often been as the Sprint, hurdles and jumps coach at each
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  institution I've worked at. Yeah, I'm pretty excited to be
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  with Glacier, Glacier Clinics. And I'm pretty fired up about
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  the fact that they even asked me and kind of feels like, kind of
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  feels like it's a little strange to feel like you're, you're part
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  of the people that people want to listen to.
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  I don't know if I that's warranted yet, but let's hope
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  that it feels that way when people are done listening to me.
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  If anyone decides to. No, I'm, I'm pretty excited
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  about about doing that. It'll be in December.
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  I'll be speaking on Friday, December 12th and Saturday,
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  December 13th. Yeah, I'll be speaking on a
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  couple different topics. The one I want to bring up today
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  is, is triple jump breakdown. Some of the simple mechanics,
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  breakdowns and simple ideas just to kind of little little kind of
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  help out all triple jumpers is kind of the way I look at it.
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  And there's there's quite a bit of things that kind of go into
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  the triple, but it's it's it can be fun.
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  It can be really, really simplistic.
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  I think a lot of people were respectfully athlete and
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  coaching included or have a little bit of fear of the triple
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  jump because it seems so complicated and weird.
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  It's not really an event at the joke I make with with people
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  that I work with and a lot of the athletes is triple jump is
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  by far the most made-up event in track and field and I but I love
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  it and I love working with it. Just a little bit of my
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  background really quickly so we can get into that.
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  I yeah, I've been coaching for about 14 years, been coaching
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  the triple for similar amounts of time, a little less than
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  that, probably about 10 now. And my background is my, my
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  background in biology when I was my undergraduate degree, my
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  master's in Physiology. So I studied a lot of that, have
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  some background in bio mechanics and physics as well.
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  And yeah, I, I just love it. Some of the mentors I've worked
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  with different people are some of the people that everybody
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  knows. I've been blessed enough to have
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  lots of conversations with Boo. I don't even think he remembers
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  me, but I, I love the guy. He's been real helpful to me and
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  probably doesn't even realize it.
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  Coach Ford, the head coach over at Baylor University.
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  That's why I first started working on doing.
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  I volunteered as a graduate student.
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  Vince Anderson during his time when you're still texting him
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  and even now when I get a chance to see him, there's there's
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  quite a few guys that that that helped me out just learning
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  different things as I grew. And I lean on a lot of my, my
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  jump friends had Jason Martin over at University of Miami.
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  He's a jump coach down there. Just just different people that
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  will help me and help me help me grow and understand what I'm
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  doing. But yeah, some of the breakdowns
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  of the triple jump stuff that that I'm looking forward to
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  talking about that I thought might be helpful for a lot of
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  people. Just little things here and
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  there. I mean, the approach is, is a
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  big one, obviously, because that's the main aspect.
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  I know that every jumps coach said that.
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  I know we all think about it like you can't do anything in a
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  jump if your approach sucks. We all know that, right?
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  We know that even from the lowest of levels.
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  But then how do we, how do we get into that?
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  Like how do you actually make a decision about how to set the
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  approach up? How do you make a decision about
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  what steps to use? How many do we want to do an 8
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  step? Do we want to do a seven step?
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  Do you want to be? How do you know who can handle
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  what? I know for me, a lot of the
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  things I watch, I watch a lot of weight room IA, lot of I, I
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  break down the approach in a variety of ways with a certain
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  amount of pushes, transitions and then acceleration into the
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  board. But I talk about that a lot in
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  the triple because I think one of the big things in triple that
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  not a lot of people kind of understand is that triples set
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  up. And I will always say this
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  forever and ever and ever, right?
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  Balances your precursor to everything.
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  I know that people hear that all the time.
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  Balance your precursor to everything, but in so much as
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  the triple that you have three different phases that that
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  balance must be precise and impeccable in a lot of ways.
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  And in order to do that effectively, the approach is how
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  do you set that up the speed and the velocity which you come in,
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  right? I teach my kids, I'm a pretty,
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  I, I teach my kids 85 percent, 90% of Max velocity coming into
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  the board. I don't know, not everyone is
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  exactly that way, but I am very much 8590% coming into the
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  board. You have to be able to have some
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  velocity coming through it. I do not believe in 100%
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  velocity at the board. I, I know some people may, but I
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  do not. And the way I make decisions
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  about how you make you decide on the precise number of steps
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  coming into the board is I do a lot of watching, testing and
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  evaluating my jumpers all run. Everyone knows that it works for
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  me. I am a jump or I am running
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  jumps coach. I believe in sprinting.
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  I believe in racing in some of the sprints.
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  I believe in teaching you how to move so that the approach can be
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  more effective and that you can get up to speed more
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  effectively. So I, I'll break down and, and
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  the talk about the approach and how do you set that up?
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  How does it, what are simple cues and simple ideas that you
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  can use? So that's like, oh, I think this
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  kid could probably be a seven step, or I think this kid's on 6
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  to 8 till really, really weak or she's really, really weak.
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  Or I think this kid can move to an 8 or I think this, this could
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  be a walk in approach. This could be a standing push
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  and approach. I, I, I have different ideas of
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  things I do, but one of the main ones that I won't pretend I
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  don't, I don't use is I teach kids how to run.
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  We teach all of our jumpers how to run and how to move and not
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  just be able to just jump. When you break down the first
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  phase. I know the first phase is the
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  most important part of the actual jump part itself.
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  Every jumper that I've ever worked with, male, male and
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  female, we all get into it. We know if you don't hit your
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  first phase, right, Like I spend the majority of my time in the
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  fall and if you don't hit first phase, I don't really care.
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  Like respectfully, because that jump isn't, it's not going to be
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  as effective. My groups know and everybody
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  knows that I've worked with I've, I've coached a couple
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  different top 10 ranked triple jump groups on the men and
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  women's side at Fresno State and at the University of California,
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  Santa Barbara. And with the triple jump with
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  the groups, one of the things they all laugh about is how
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  much, how angle I am about the first phase and how much drill
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  drill work we do on the first phase.
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  Our balance, our cadence, our, our timing, how I decide single
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  arm versus double arm. My ladies aren't allowed to
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  double arm. I don't do it.
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  Obviously. Again, I'm going to get a little
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  nerdy here. Obviously the center of gravity
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  differences and center of mass differences and different motor
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  skills in men and women. Obviously motor skills are
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  developed much earlier in women. That's why they have better
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  handwriting than men most of the time.
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  Sorry, generalized, but that is most of the reason why most
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  motor skills are developed earlier.
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  So there's certain things in different aspects that I change
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  in the triple jump for the men and the women, but the balance
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  is so important that you have to be under your center of mass and
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  take off the way you run off the board.
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  We do different drills to teach running off the board.
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  We do different drills to teach cycling effectively.
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  We do different drills teach the movement of the hips because and
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  everyone knows that it knows anything about bio mechanics or
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  physics, right? Your hips are your indicator of
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  whether or not you travel distances.
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  It's where how far your hips go, not where your feet land.
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  And which is really funny because people don't always get
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  that. I get having different levers
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  and different lengths are beneficial, but like if I've got
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  a six foot girl versus, you know, A52 girl, right, her
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  putting her legs out, it's going to go further.
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  That's true. But the duration of how far they
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  can physically jump is still predicated on rights on how far
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  their hips go. And so we talked about hips
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  movement and running off the first phase.
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  I'll get really into that in my presentation.
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  The second phase is the maintenance of the velocity of
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  the hips setting up the angles, right?
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  The timing of when you, you know, like my group hears me
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  yell all the time. We always make jokes about like,
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  wait for the ground, don't reach for the ground, right?
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  If you miss time where the ground is within your timing,
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  whether it's too early or too late, you throw out the balance
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  of your hips, you just fall into the ground or you over rotate.
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  Those things matter. And how do you decide which does
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  what? And how do you decide when to do
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  those things? And how can you tell what the
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  mistake is that leads to that problem?
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  Those things are good. Those are pretty big things that
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  I care about. The third phase we get into the
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  pulling of the ground is a big when I talk about with each each
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  of the phases. A lot of times I think when the
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  third phase in particular, I know a lot of people love to
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  mention or forget to cute was probably the better way to
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  phrase it. The you we don't I, I get really
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  fresh on it. You're not bouncing off the
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  ground, right? We don't bounce off the ground,
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  right? Our hips are still moving.
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  Our knee comes through the opposite knee will swing through
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  in like a pendulum. I usually tell kids like, Oh
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  yeah, it's like a 4045° angle and and that's somewhat
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  accurate, somewhat disingenuous, but it's it's a queue.
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  But the biggest thing is I always I'm like, you're, you're
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  jumping, you're still pulling, right.
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  This is not long jump in the same way that you can kind of
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  kind of run and bounce and sometimes you can get away with
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  it. You can't really get away with
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  that in the triple. You have to actually pull the
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  ground on the third phase and you have to actually drive the
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  need through. We talked about that quite a
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  bit. Again, drills that we do to work
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  on those timings of, of phases, like we do different drills to,
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  to teach the 2 three phase and things like that.
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  And then I, I do have drills for everything like and I and I use
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  drills and I want to be clear as I get into this and wrap this
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  part up some kind of get long winded already.
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  I use drills to teach skills that are exactly correlated to
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  the jump itself. I don't use drills for drill
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  sake. I if I see a problem with the
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  skill, the drill is the drill is then to teach it.
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  And then we immediately move the runway to teach that thing.
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  Or I, I use drills to warm up their legs so they get in the
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  process of triple jumping before we triple jump without the
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  stress and pressure of the jump on the human body.
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  Meaning if I just do like one of the drills I use, which I'll
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  talk about in the in the meditation is a continuous first
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  phase. The continuous first phase is
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  astronomical in what I use and it's so simple.
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  It's so stupid. But when you talk about kids,
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  men, women, high school doesn't matter.
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  That drill is a great warm up drill teaching my kids do it at
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  all times. For every jumps practice and
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  meet day. We will always do it.
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  It's literally one of my one of my young girls.
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  She's been with me for four years.
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  She says she's like, it's the biggest girl I need to do to get
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  ready for the job. And I'm like, I know.
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  And so we talked about that. I will get into all that in the
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  presentation and all the things that they go into that and I'm
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  pretty excited about it. I know I'm kind of ranting, but
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  yeah. But anyway, that's kind of
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  everything. Again, Friday, December 12th,
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  I'm at I think 8 or 8:45 PM, can't remember which, but yeah,
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  don't forget it. It is free.
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  So sign up, try to come in and talk and listen.
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  I am excited to be able to give an opportunity to kind of share
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  what I do and kind of how I do things.
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  I love the triple jump. It's one of the fun things for
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  me. I know not everyone gets super
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  excited. It's not the flashiest event
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  that people go see, but it's a pretty cool one for me.
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  And yeah, it's, it's, I'm excited for it and I hope you
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  guys can join. And I hope, I hope that
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  something actually comes out of it.
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  If you feel you learned something instead of wasting
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  your time and all of me. But yeah, I'm a pretty talk too.
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  And I really like what I do. So look forward to seeing you
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  guys and hope the people are interested in hearing what I
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  have to say. Hey gang, Mike Cunningham here.
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  Hey, I hope you enjoyed this episode of the Guild 1918
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  Project series. It's really my mission, my
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  passion to bring you massive amounts of value and I hope this
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  one hit the mark. The Gill 1918 Project is really
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  dependent on you if for you to build your own episode, to hear
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  your voice, to have your voice heard you have something to say
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  and teach other coaches out there.
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  So please get a hold of me, E-mail, text message, Twitter,
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  smoke signals, get a hold of me and let's help create your
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  episode of the Guild 1918 Project.
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  Hope you enjoy the day, they will see you tomorrow.