Latest / The Gill Athletics Track and Field Connections Podcast / #133: Gill1918 presents Dwight Phillips "Triple Jump Training Part 2" from Tampa Bay/USF Clinic

Transcript

#133: Gill1918 presents Dwight Phillips "Triple Jump Training Part 2" from Tampa Bay/USF Clinic · 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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  straight to your ears daily. Interested in creating your own
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  participate. Check out the show notes below
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  For more information. Now let's get into today's
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  topic. Now the HAFES, you know, and we
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  look at the high school level, the, the hot phase is normally
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  really big, the step phase is really minuscule and then they
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  have a decent jump phase. Our objective is to maintain the
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  speed within each phase. And obviously the hot phase is
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  going to be one of the the biggest phases because you have
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  the most momentum in that particular phase.
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  So you just want to focus on being just just balanced on the
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  take off. The athlete should aim to be
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  smooth and keep the forward momentum in the triple jump.
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  You don't want your athlete taking off, putting all of that
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  force coming down on the back. Now it's going to go down that
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  kinetic chain and it's going to radiate upwards from that, from
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  the heel to the butt to the back.
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  And we don't want that. So we want to promote flat
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  ground contacts at all time. All right.
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  We don't want to land on the hill, we don't want to land on
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  the toe. We just want a nice firm Dorset
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  flex flat ground contact. So immediately you have to take
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  off the thigh of that take off. Legs should drive forward while
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  the foot comes close to the buttocks.
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  So when the foot is coming closer to the buttocks,
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  basically we just create an angular momentum where it's
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  going to. When you do that initially upon
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  take off, it's going to promote driving that leg up immediately
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  without the athlete having to think about it because that
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  motion is so violent. The anger momentum just takes
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  over. Now the land in preparation, the
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  lower part of the take off that should swing downward and
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  forward to prepare for that ground contact.
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  So after this I promoted some distance 1234.
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  So I like to just try to get as many good ground contacts in as
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  possible. Sometimes we'll do like we'll
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  start it off like let's focus on five ground contacts Week 2.
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  Let's focus on 7 good ground contacts on both your dominant
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  and non dominant leg. So this is going to prepare the
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  athlete to be able to withstand coming with coming down with,
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  you know, 5-10 times your body weight because if you're moving
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  at 10 meters per second and then you have to take off from that,
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  that is a tremendous amount of force.
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  So the athlete needs to be prepared.
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  And for me, I like to start off on the turf or on the grass so
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  the athlete can just get comfortable with going through
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  those continuous movements. And then after that we take them
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  on and we go on to the actual runway and we'll do that just
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  one take off into the sand. So again, you want to emphasize
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  just a flat ground contact all the time.
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  You want that forward posture moving forward and you just want
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  to make sure that you're going to not be leaning forward upon
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  that initial ground contact. So on the grass, you have the
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  athlete accelerate for about 8 to 10 steps, take off in a
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  bounding position with the emphasis on lifting the knee.
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  And this is how we really get that transition from the hop to
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  the step phase, because essentially all the athletes
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  have to do is lift that knee up instead of swinging the leg out.
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  The majority of the high school athletes, especially if they are
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  novice to the event, they're just going to swing that leg out
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  as opposed to coming off of that hop and then swinging through
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  and lifting the knee. So we like doing the speed
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  bounds 8 to 10 steps with a run in just doing alternate
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  contacts. Again, I have to reiterate,
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  posture is very important. Make sure your athlete isn't
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  leaning too far forwards or backwards because bad mechanics
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  will significantly impact the job.
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  OK, so here are the the the transitions by landing on the
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  opposite foot in the swing in motion, the take off angle.
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  This phase requires a lower take off angle.
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  So you don't want your athlete going too high.
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  You don't want that parabolic curve to go up and down because
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  now they're going to lose all of their horizontal momentum.
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  And I think we've all heard the phrase you want to skip like
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  it's like getting a rock and you're skipping it across the
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  river. You want to make sure you have a
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  low trajectory so that it can maintain that speed.
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  The free legs swing, it's a powerful leg swing.
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  It's very it's, it's paramount. The free leg should move from
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  behind the body and finish in a fully extended position just in
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  front of the torso as contact is made with the ground.
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  So that leg is coming up and you're swinging through
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  violently because we understand free reaction and is a equal
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  opposite reaction. So if we attack the ground with
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  some force, that opposite hip is going to follow through.
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  This is it's alternate thrill that it's really good for for
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  note promoting that step phase. And we're just focusing on
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  alternate bounds, trying to spend as much time in the air as
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  possible to also cover as much ground as possible.
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  That is Rojas, this is a beautiful world record holder in
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  the triple jump for the women. Beautiful positioning.
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  You see she has a very neutral foot ready for that flat ground
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  contact. The body is just moving
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  harmoniously. I actually took that picture, so
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  I had to throw it in there. Then I like to do the top step
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  step. I like to incorporate.
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  For me, I, I enjoy incorporating obstacles.
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  So we'll do this again on the early part of the season.
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  We'll incorporate this on the turf or the grass and I like
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  using wickets and I'll spread those.
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  I distribute the wickets to promote them to swing in the
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  right manner to make sure that we're covering the distance and
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  making them really work for the step.
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  Because on the high school level, if we can increase the
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  step phase by 1520%, it's going to pay huge dividends in terms
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  of the overall outcome of the jump.
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  Then the jump phase. The jump phase is the final part
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  of the triple jump sequence, and an athlete should be focused on
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  maintaining that horizontal velocity while using a vertical
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  push from the step phase as the foundation for the lift.
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  The techniques. Some people go with the hang
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  technique upon the last one, like the great Kenny Harrison,
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  and then you have other people you know that go through with
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  the hitch kick motion on the last.
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  But ultimately it's about what's most suitable for the athlete
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  for on a high school level, some of the ladies prefer to do the
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  single, single leg and they just kind of do like a sail
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  technique. I like the sail technique
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  because it takes away a lot of the guesswork and it allows them
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  to just have a more fluid jumping style.
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  I like that for both the men and the women on a high school
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  level. So we also have, like I said,
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  these were some high schoolers I work with to prepare them to
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  promote and to teach them how to execute that step phase with
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  pretty good execution. Go here.
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  Your landing would be determined by how well you execute.
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  You push the frequency in the take off phase as I illustrated
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  earlier with the drills, we have the knee tux, the V UPS, the
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  hanging knee lifts. These are the things that are
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  going to help promote a strong landing and they'll give you
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  just good foundational movements that's going to help the athlete
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  become overall better athlete as well.
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  So the transition from the step to the jump incorporate a drill
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  with the steps, but we do it all out.
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  You have them run and take off a step then.
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  So we'll go through like five of those on our jump days and we
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  have a whole sequence where we just do a hop, then we do a hop
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  step that I've shown you guys on the actual turf.
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  We do a hop step, step and then we do a step to jump transition
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  so that so that we can cover all of the phases so that now when
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  we put it all together from a short run of jump, the athlete
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  will feel comfortable and it will feel more competent.
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  And then you'll get actually more out of the athlete.
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  I love, I love for you cones and barriers for the athletes.
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  So for each phase we'll start off, they'll take the call when
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  they see the cones. So it teaches them how to be
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  more patient in the air. So try to use different
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  obstacles and you can always start from short approach.
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  I prefer to start from teaching young people, even my most
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  advanced athletes, we starting from 4 to 5 steps and we're just
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  scaling it backwards at the athlete becomes more competent
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  and they become more powerful and as they start covering those
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  distances pretty easily. So it looks really easy.
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  So after the athlete begins to execute those movements to that
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  level, now we have a complete athlete like Will Clay, and now
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  it'll just be about refining the smaller nuances that comes with
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  triple jumping. So like yesterday, it's very
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  similar to what the long jump was.
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  I preferred. Like before you actually jump,
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  you have to always run. So running is a foundation of my
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  training system and programming and this is just like a
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  framework. It's not set in stone, but these
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  are some of the things that I include just on a weekly basis
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  and we scale those based on where we are in the season.
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  So this is more from a pre the week of type of competition and
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  and we'll take it from there. But that's the triple jump in
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  the nutshell. I know you guys have a
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  tremendous amount of other speakers going today.
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  I thank you for listening and now we can just open the open it
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  up for a discussion if anybody has any questions any.
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  Questions for Glenny. The list of drills that you had
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  in the beginning, could those be used for both long and triple?
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  Yes, yes, you can use those drills for both long and triple
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  because it promotes active ground contacts and they're
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  building power in a very functional, it's like they're
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  strengthening themselves through a range of motion in a very
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  functional way. So I think that even sprinters
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  should do many of these drills that I included today.
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  When you are teaching sprinters who are not very good.
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  Founders how? Do you cue and teach sprinters?
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  Foot contacts through these drills.
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  Like I said earlier, the hardest thing, even in sprinters, many
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  of the times the athletes will drop the toe, they'll maintain
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  the the dorsiflexion all the way into the very last moment and
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  then they'll allow that toe to drop.
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  So some people don't like to use terminal terminology,
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  dorsiflexion and some just like to use a neutral, just
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  maintaining A neutral ankle. But you still have to have that
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  ankle pretty engaged so that you don't collapse upon ground
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  contact. I like to say flat ground
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  contact. So I start them off by doing
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  very small bounds, just small. I mean, they may be 6 inches
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  apart and we just focusing on landing flat and pushing up
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  vertically. So for the sprinter is the flat
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  ground contact is paramount for them to learn how to Sprint
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  because you don't want them to go toe because then it's going
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  to hit that kinetic chain, it's going to radiate throughout the
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  knee or their ankle or or you know, and it's just not going to
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  be a good situation. So I have to express flat, flat,
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  flat my hand flat. Any other questions?
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  Hey Joanne, how would you? A lot of our jumpers, high
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  school and college, are going to be both dual jumpers, long
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  jumpers and high triple jumpers. How would you coach them
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  differently and how would you manage the two different events?
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  Explain them pretty differently yesterday and today.
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  How would you handle that dual jump?
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  Well, the dual jumpers, like sometimes, some days, it's just
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  contingent upon where you are in the season.
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  So if you're in the fall, I think it's a lot easier to
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  manage because you can have one in the beginning of the week.
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  I prefer to start off with the long jump 1st and then later in
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  the week, you know, let's say Monday, I like doing my
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  approaches and then on Thursday maybe we can include some triple
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  jumps, some four step triple jumps because the approaches may
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  be a little bit similar. It's just depending on what type
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  of athlete you're dealing with. But the setup is going to be the
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  same. The athletes in the long jump
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  may not, may not feel so comfortable taking let's say 18
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  steps in the triple jump, but they'll take 14 steps.
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  So I say throughout the week, if you have a dual jumper, I would
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  do in the beginning of the week, I would have them do long jump.
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  And then towards the end of the week, I have to do triple jump
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  for me, particularly on Thursdays because that'll give
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  you Friday, Saturday and Sunday for the body to rebound from the
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  that arduous ground contact. And during the season now you
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  have to create more of a hybrid type of day during the season.
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  So on that Monday, maybe you do half long jump and half triple
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  jump because you don't want to set the athlete up for failure
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  by giving them too much throughout the week.
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  And now by the time they get to the actual competition, they're
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  toast. So that would be my way of
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  setting it up so we can make sure that the athlete is
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  prepared to be fresh and to jump far during that week of
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  competition. The gentleman from 1080 said
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  that they do over speed bounding with their machine.
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  Do you recommend that as part of your drill, Sir?
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  Triplet. There's no question about it.
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  Back in the day when there wasn't a 1080I used to get a
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  graded heel and I would just do continuous.
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  I had never triple jump. I was always a coach, so to
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  speak. But my first time I did the
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  triple jump in high school, I jumped 47 feet and I was like I
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  said, I didn't necessarily have a high school coach that knew
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  how to teach it. So for me, I was like, well, I'm
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  just going to do alternate bounds downhill and I'm going to
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  do continuous rights down the hill, continuous left down the
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  hill, not knowing that me being able to keep up with the speed
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  of bounding down the hill was doing overspeed training.
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  So I would say with the actual 1080, it would be, I mean, it's
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  the new level of bounding. I think that that's the way that
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  we will defy human limits in that event.
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  Because if you can prepare yourself to jump moving at
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  certain speeds, now you'll be more coordinated and competent
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  and now you actually have to jump.
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  It'll just be seamless and a lot easier.
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  So the answer to that is yes, maybe the speed, you have to
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  start it out slowly and scale it incrementally as the athlete
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  becomes more competent and coordinated.
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  But I think that would be something that you should
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  introduce for a athlete that is beat, not a novice, but they're
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  more on the elite side. Is there a ratio of resisted
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  bounding elements to assisted elements to incorporate
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  basically? To ask.
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  Do you do resisted bounding and assisted bounding on the 1080 or
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  an each similar device? If you do, which do you find
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  more beneficial to? Resisted or the assisted
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  element? I'm a super resistance type of
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  guy. I love resistance, but as an
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  athlete becomes more competent and they can handle that speed,
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  I mean it. It works out astronomically.
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  I think it's a balance of both, and every athlete has their
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  unique things that they need to pay attention to as well.
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  Every athlete is uniquely different.
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  Some athletes may benefit from more of the power where some may
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  need more of those faster ground contacts so they can feel what
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  it feels like when they're actually in the heat of
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  competition. But I think if you merge the
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  two, I think they're equally as important.
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  But it it certainly depends on the athlete.
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  Me as a coach, I incorporate both within my training system.
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  Another question, when teaching triple jump to a new athlete, do
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  you suggest your first phase being their dominant or what
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  they would use for your long jump or they're non dominant?
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  I would say I would start off by like going through the different
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  drills just to see how coordinated they are because
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  many times like I use myself in this example in the long jump, I
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  only can jump off of my right leg.
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  But in high school I jumped 611 in the high jump but I only can
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  do the high jump off of my left leg so sometimes.
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  One leg is just a little bit more coordinated.
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  One leg may be just a little bit more powerful.
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  You have to just be able to use your coaching discretion to
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  determine based on them doing a set of drills which leg is more
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  appropriate for being the the the first phase of the children.
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  John, thank you, thank you, thank you.
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  Hey, gang, Mike Cunningham here. Hey, I hope you enjoyed this
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  episode of The Guild 1918. Project Series.
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