Latest / The Gill Athletics Track and Field Connections Podcast / #39: Gill1918 presents Jeremy Fischer "Training for the Jumps"

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#39: Gill1918 presents Jeremy Fischer "Training for the Jumps" · The Gill Athletics Track and Field Connections Podcast

• 0:00
  Welcome to the Gill 1918 Project, a podcast series by
• 0:03
  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'll bring in 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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  Everyone's welcome to participate.
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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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  Hi. My name is Jeremy Fisher, and
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  today we're going to talk a little bit about the jumps.
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  I think if you look on the A paradigm or you look at kind of
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  how the jumps are, they're all three distinguishable, but they
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  all have their own little idiosyncratic ways to train
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  them. I think you can see some coaches
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  who are good at the long jump, some coaches who tend to be a
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  little bit better at the triple jump and then some coaches who
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  are better at the high jump. And my goal is to just give
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  insight into the differences so that you could be successful.
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  All three. With the recent athletes we've
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  had, you think that long triple jump would be the common success
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  level on both sides, but it really isn't.
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  When Will Clay won his battles in 2012.
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  It was the first time I've been done in almost like 70 years and
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  over 100 years by an American. And then it was shortly followed
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  up in 2024 in Paris by Jasmine Moore, being the first female
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  American athlete to do it. And so it, it just shows kind of
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  how difficult it is, even though, you know, the jumps
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  would seem to have some similarities.
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  So if I'm looking at the three jumps, I definitely distinguish
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  the the difference in the three just by the demands of the
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  event. In the long jump, you're looking
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  somewhere between 6:00 to 8:00 times your body weight.
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  You're looking at foot contacts between .12 to .14 seconds.
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  You're looking at 99% of the time.
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  The fastest person on the runway is also the person who's going
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  to jump the furthest and, and, and win.
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  And, you know, we're even getting a little bit of slack on
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  the male side because we're not jumping as far as they did in
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  the 80s and the 90s. And so I'll let you guys
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  determine why that's happening. I don't think it's the lack of
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  good athletes. I think that we need to create
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  better technical models, give the athletes the ability to keep
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  progressing beyond the sport. We look at and analyze the
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  athletes, and we know that the average medalist on the men's
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  side is about 26 years old and the women is about 27 years old.
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  So athletes are done with college at 22 to 23, and unless
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  they're right in medal contention, contracts are hard
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  to come by. There's very few training groups
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  that are outside of college. College can be good for a while
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  and you have some success, but again, that's you're asking a
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  college coach to do a lot from you're coaching their college
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  athletes all year and then working with the post collegiate
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  athletes and then just having a coach who's able to travel with
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  them internationally. I think that's one of the things
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  that was great when we had the residence program, the Olympic
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  Training Center. But since that there really
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  isn't a very many post collegiate groups.
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  There's a handful of them across the country and so that's the
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  first thing that we tend to have to fill the gap with the lack of
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  resources and the lack of places to do that.
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  Then you also look at the athletes and you determine that
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  in the triple jump, it's going to be an athlete who is going to
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  need to hit the 15 to 18 times body weight.
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  Some say 25. I've not seen that.
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  It's more like 15 times to 18 times body weight on the single
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  support. So speed is not as crucial.
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  It is crucial, but it's not as crucial.
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  It is in the long jump. It really is the ability to
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  withstand those forces and have the ability and the attrition to
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  take the pounding and the training that goes along with
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  being a triple jumper. And in the high jump, obviously
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  they're at about 8 meters per second for the men, you're
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  looking at maybe 6 to 8 times your body weight, but you're
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  looking at a lot lesser horizontal velocity and the high
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  jump, but obviously you're really trying to take the event
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  vertical and propel your body over the bar.
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  So there's a lot of differences between those in, in regards to
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  training. And so as we look at training
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  100, a long jumper, they 100 meters, they tend to be very
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  good relationship there. And the ability for the athlete
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  to be fast and also be able to launch up far really is
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  critical. So being able to manage how much
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  you're doing with the sprinting and being able to also have the
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  ability to again hit with those forces off the ground.
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  Looking at, you know, vertical velocities of 3.4 to 3.8, you're
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  looking at horizontal velocities at for the women about 9 to 9
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  1/2 for the men 10 1/2 to 11. So those are critical and
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  important and then using form and technique.
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  So we know that most of the long jumps for both the men and the
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  women use a hitch or a modified hitch to jump far compared to we
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  still have some success with the hang, but the the more the real
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  successful hangers were the Eastern Europeans back in the
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  80s. And so trying to get our
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  athletes back over those 86870 Marks and get our females over
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  730, you know, we really can't just make them stronger and
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  faster. We really do have to perfect
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  their technical model and make sure that we're adapting that
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  for the triple jumpers. Again, we're for the females,
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  we're looking 9 to 9 1/2. We've seen almost 15 meter
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  triple jumpers running at 8.8 meters per second.
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  Again, it's just being able to handle those forces on a single
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  leg, support the different techniques that are used.
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  Again, we say triple jumpers like skipping a rock on the
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  water, want to stay as low as possible and maintain as much
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  horizontal velocity through the phases as possible.
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  There's debates whether you go weak, weak, strong or strong,
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  strong, weak. Most of them great jumps in the
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  history are jump dominated, meaning the hop to step and the
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  jump tends to be if they're breaking down about 33 to 30 to
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  3637%. And if you face distribution and
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  then high jump again, trying to be in great models, one being
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  far enough away from the bar to be able to use the centrifugal
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  force. And obviously we're talking
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  about the Bosberry flop, not western roll, even though I feel
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  like the western roll or even the scissor kick, whatever you
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  want to call it, could still be used by some high jumpers who
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  could jump still, you know, pretty high using that
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  technique. Sometimes I feel like the
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  Catholics probably could with all their weight, maybe jump a
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  little bit higher using that technique, but there's very few
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  people who teach it anymore. So as I'm trying to look at the
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  athletes and how to build them, I look obviously at
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  periodization. We work from the elite meets and
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  we look back. I also look at a four year
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  window of training for the athletes.
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  Everything that I do, whether it is dealing with the sports
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  psychologist, dealing with nutrition, dealing with the
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  technical model, dealing with strength, I'm always using
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  progression and I'm always mindful of the different times
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  when we need different things to be successful.
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  And so examples of that, like for nutrition.
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  So for early on the athletes, it's critical, especially when
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  they're in those early stages and we're building and we're
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  progressing and we are having more caloric expenditure because
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  our volume high, our intensity's lower to start to really modify
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  their diet to make sure that we're, you know, having things
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  like creatine. We're making sure that we're
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  having enough protein for the breakdown and stuff that's
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  happening. To make sure we have branched
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  chain amino acids that we're using a ZMAS to help with
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  recovery, to make sure that we're hydrating ourselves and,
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  and being hydrated. And just like we do testing, we
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  also do body testing as far as fat percentages and weight and
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  just looking at the total lean body mass and how much it
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  changes. And knowing that like later in
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  the year when intensity high is high and volume is low, that the
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  athletes are also conscious of the their caloric expenditure
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  can't be the same as when it was early in the season.
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  And this obviously is more of a factor for females than it would
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  be for the males. And so addressing those issues
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  and knowing that if sometimes there may need to be more volume
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  added to keep those hormonal balances, weight fluctuations
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  and everything to a minimum. And so from the strength aspect
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  of kind of the how I like to look at it, we go from general,
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  we go to a strength endurance, we go to a Max strength.
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  From Max strength we go to an eccentric, an isometric.
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  Then we start to incorporate eccentric with cross
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  potentiation, post active potentiation training.
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  We go from a power strength and a power speed and then we're
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  addressing all those things for about four to five weeks, never
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  longer than a six week block depending on the year.
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  And we're building through that and everything goes from general
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  to very specific. So I always look as far as
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  correlation if I'm trying to long jump, a squat may have a
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  40% correlation from a just a general butt on the floor squat,
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  which we have to do early on to make sure that we're going
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  through the right, right ranges. And then later on we may be
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  doing quarter pulse squats with you know about 100% of our
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  weight. And we're only moving the the
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  bars from a knee angle of 145 to 180°, which would be kind of
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  right around the angle of the take off in the long jump or
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  maybe the high jump or something like that.
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  Even from cleans, looking at the angle early on, we're doing
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  maybe full cleans. We're doing full cleans for part
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  of the year. And then we're doing cleans
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  where we're addressing those knee angles.
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  So those are things that I'm always addressing and looking at
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  from the specificity of the strength aspect, from the
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  technical aspect, we're always working very general rudimentary
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  things early on, the more specific and very high
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  correlated drills as we progress through the season.
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  And for speed, we're building that speed as the season goes
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  on. We're always addressing speed.
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  So even the first week we may do a 2 step accelerations, but
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  we're building into more Max speeds and higher intensity
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  speeds as the season goes on. So we look at correlation and
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  yes, fly 30s, fly 40s seem like they're very good.
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  They're good for increasing the Max velocity of the athlete.
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  But I tend to because in the long jump and triple jump
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  especially, we're looking at 97% of our Max velocity.
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  So they're kind of sub maximal speeds or we call them optimal
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  speeds that the athletes can handle.
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  But something like a 120, I feel like sometimes for some athletes
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  has a greater correlation for them as far as handling the
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  speed on the runway and maybe a family 30 or a family 40 or
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  flight 20 or something like that.
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  And so that is a lot of specification when it comes to
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  the athlete and trying to get as specific as possible.
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  So for the high jump, I really it's about 10 in ligament
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  strength, muscle stiffness, things like that.
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  The speed factors, running them for two hundreds, one 50s.
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  I always joke that Patrick Show Bear used to smoke 2 packs of
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  cigarettes a day because he was more important for him was the
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  weight of how much he weighed. He felt like he could do all the
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  strength that he needed to do in the weight room.
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  This is like 2 1/2 times body weight step UPS on like a 20
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  centimeter box. And that was more critical than
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  being able to run a, you know, 80 meters or 60 meters or 70
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  meters. And so, you know, kind of having
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  that frame of thought, I think as coaches, the bounding, the
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  Plios, the reactive strength things, the weight room and
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  things like that becomes much more critical for high jumpers
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  because of the fact that speed is not as critical.
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  But this muscle reaction, the muscle stiffness, the reactive
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  strength that is needed to jump super high.
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  So that's the thought process when you're designing training
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  and stuff and the variances between the different events.
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  Now for an athlete who does 3 events, which I've had in the
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  past in my college days and at a very high successful level,
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  that's some of the stuff you have to manage to be able to
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  still have the, you know, fine, the night ability to run fast,
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  but also have that muscle strength and stiffness to be
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  able to jump high or jump far, handle the forces in the triple
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  jump. And so being able to kind of
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  manage those things. And most of my stuff is written
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  in a four or five week cycle. But I will say that I've had
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  athletes, multi event athletes as well as multi event athletes.
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  Multi events meaning heptathlon, decathlon versus a person who
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  does a high jump, long triple jump or just half long triple
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  jump. I tend to look at more of a 14
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  day cycle then I do a seven day cycle so I can manage both the
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  events and getting as much work in for the athletes.
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  So those are things that I look at from just writing and
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  creativity as a coach. I think as a coach you have to
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  be creative. You have to, if an athlete early
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  on cannot get a certain concept, you as a coach have to reach
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  out, have a community or as yourself be creative of like
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  what drill or what thing can help this athlete achieve the
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  technical thing that I'm trying to have them accomplish.
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  And so there's not always a drill out there for that.
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  There's something that's going to be kind of crazy or kooky or
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  something else that allows the athlete to be successful and
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  that's your ability as a coach to figure those things out.
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  So as I get into it, I think I look at it from a standpoint I
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  was able to go through the coaching education things.
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  I learned the level 2, I learned the basics of coaching, did the
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  level threes, did the World Athletics level fives.
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  I was fortunate to then write coaching education for USA Track
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  and Field and World Athletics and you know, travel the world
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  and travel the country to be able to talk and the thing you
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  know, you have the basis of what you're trying to do.
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  But at that elite level, really trying to get specification and
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  individualization is, is the key to I think metal performance and
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  medal winning. And sometimes it just, it breaks
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  out of the norm of the basics of what you're taught and so forth
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  like that. But I think the basics are
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  important because when you're working with high school
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  athletes or developmental athletes, getting them to do
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  that is, is, is critical. I've seen great high school
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  coaches who teach that myself. When I'm able to fortunate to
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  work with a high school group of athletes, we're working on basic
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  fundamentals and they show great improvement just by keeping it
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  simple. And then it's the college
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  coaches to keep improving them and getting them better, but
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  they'll at least have the basic technical models and stuff to
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  achieve when they get there. And and and that's kind of how I
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  look in in and address it. And so, you know, my journey, I
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  was an elite athlete, you know, 7-6 high jumper then was
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  fortunate to coach at Cal State Northridge, where national
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  champions there and then go to Oklahoma and national champions
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  there. And then, you know, I kind of
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  saw part of my family, my family was sick.
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  My dad was sick, moved back to California to be with him.
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  I was at Oklahoma and I kind of took a step away.
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  I was still coaching a little bit, but I spent a year working
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  with NFL and Major League Baseball athletes.
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  From there I learned really like not being a movement specialist
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  about, you know, the sports are somewhat similar.
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  And so I was able to work with high school athletes, NFL
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  athletes, Major League Baseball athletes.
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  I worked with a professional soccer player, I worked with a
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  couple volleyball players, I worked with some softball
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  players and really got to understand movement and success
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  in developing the athletes overall athleticism.
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  When I came back to track and field, I just had a a lot better
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  perspective on what it took to take those athletes and and
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  that's when it was really well it had the ability to take
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  athletes 2 at next level. Brittany Reese 11 medals, 8
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  cold, 3 silver. Will Clay 9 medals.
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  Wu Sang Wu. He's I think he's got four.
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  I was able to be there for three of the four, you know, Brian
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  McBride, US champ, Ricky Robertson, high jumper who's
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  been on multiple teams, Chris Bernard, two time Olympian, you
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  know, on and on and on. And so couture orgy American
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  record holder in the triple jump.
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  I mean really working with athletes at a high level.
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  And now, you know, I've taken a step back with my family and I
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  created an online platform, MVA dot services and I used all that
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  information and all those videos that I've just kind of gotten
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  over the years. And my goal with it was not only
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  to coach coaches and to almost be like a in your hand coach for
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  high jump, long jump, triple jump and sprints and hurdles.
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  Also with the strength training and the therapy and almost like
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  give everything I've learned and people I've been able to work
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  with to package it and put it in.
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  And so, you know, I made it available for athletes so that
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  they can pay monthly, they can keep learning, they can follow
• 19:33
  it from anywhere in the world. I have clients from all over.
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  We have a Community Board that has over 500 people where I
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  share at least twice a week different things.
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  We talk about the sport, which is fantastic.
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  Also on MBA dot services, I do a coaching camp every summer where
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  we give scholarships away. You know, I made shirts, I think
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  the the basis for my MBA maximum Velocity athletics was driven
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  blessed and tenacity. And so we sell those shirts and
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  we use some of the proceeds actually to give back to the
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  foundation. So one of the things we're doing
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  the foundation this year is we're providing 2 track meets.
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  For athletes so that they qualify for Paralympic and World
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  Championships this summer. And, you know, we we want to
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  continue to do things and, and expound that so we can really
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  build up. So, you know, go to that NBA Max
• 20:31
  velocity athletic shop and get your shirt because it it helps
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  the jumpers. And my big pie in the sky goal
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  is to, you know, keep moving forward, keep growing it.
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  And I would just want to keep giving back.
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  Our goal eventually down the road with the foundation is to
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  support some athletes financially so that they can
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  keep in the sport because there just isn't sponsorship and stuff
• 20:55
  available for them. And, and you know, especially in
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  the high jump, long jump, triple jump, I, I'd love to be able to
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  sponsor at least 10 to 20 athletes during a quad so that
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  they can stay in the sport. So that's kind of what I've been
• 21:07
  up to. You know, you can check it out.
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  I have a blog. Also you can go to Maximum
• 21:12
  velocity Athletics calm and you can see everything that we're
• 21:15
  doing from camps clinics, a toxic around the country using
• 21:19
  the European coaches summit in November.
• 21:22
  We do one in Atlanta in November.
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  We do a high annual clinic every year in Hawaii in in late
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  February and we stay busy and still got athletes.
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  I coach about four to five high jumpers and long jumper and
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  we're still work with Paralympic athletes.
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  So, you know, pretty fortunate, but yeah, please, you know,
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  reach out to me on any of those things, websites, links,
• 21:50
  anything, if you ever have questions.
• 21:53
  My my goal has always been to teach and educate.
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  So I think Gil podcast Mike, who I've known forever, you know,
• 22:04
  and talk to forever. I think we did coaching
• 22:06
  education together way back in the early 2000s.
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  So we've known each other for about 25 years.
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  So I thank you for this opportunity and please check it
• 22:15
  out. Maximum Velocity. athletics.com.
• 22:17
  Hey gang, Mike Cunningham here. Hey, I hope you enjoyed this
• 22:21
  episode of the Guild 1918 Project series.
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  It's really my mission, my passion to bring you massive
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  amounts of value and I hope this one hit the mark.
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  The Gil 1918 Project is really dependent on you if for you to
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  build your own episode, to hear your voice, to have your voice
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  heard you have something to say and teach other coaches out
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  there. So please get a hold of me,
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  e-mail, text message, Twitter, smoke signals, get a hold of me
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  and let's help create your episode of the Gill 1918
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  Project. Hope you enjoy the day, they
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  will see you tomorrow.