Latest / The Gill Athletics Track and Field Connections Podcast / #12: Gill1918 presents Marlin Hargrove "Coaching NEW Horizontal Jumpers"

Transcript

#12: Gill1918 presents Marlin Hargrove "Coaching NEW Horizontal Jumpers" · 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.
• 0:06
  Think of this as the Ted Talks of track and field coaching.
• 0:09
  Short, insightful, and packed with valuable strategies to help
• 0:12
  you grow as a coach. We'll bring in the once a year
• 0:15
  track clinic straight to your ears daily.
• 0:17
  Interested in creating your own episode?
• 0:19
  Everyone's welcome to participate.
• 0:21
  Check out the show notes below For more information.
• 0:23
  Now let's get into today's topic.
• 0:27
  Hello and welcome. My name is Marlon Hargrove.
• 0:30
  I am a long jump and triple jump coach out of Houston, TX, and
• 0:35
  I'm here to talk to you about some of the things that I teach
• 0:38
  some of my brand new jumpers who come to me or if they're brand
• 0:42
  new to horizontal jumps in general.
• 0:44
  I'm going to break this down into three general areas that I
• 0:47
  like to say are the essential things and they're the things
• 0:50
  that are most of the part easiest for them to be able to
• 0:53
  grasp. And those three things are the
• 0:57
  good arm movement, the good knee lift and having a good core
• 1:02
  regimen, a good core strength there.
• 1:03
  So when I talk about arm movement is a lot of jumpers who
• 1:07
  come to me, number one, they aren't running the way they need
• 1:11
  to be running, especially either on the track or either coming
• 1:14
  down the runway. So I try to make sure that they
• 1:16
  understand is we want to have a good driving motion and using
• 1:20
  those arms are a good tool to give you that good driving
• 1:25
  motion. I want them to overgroup
• 1:27
  themselves when swinging their arms and keeping the elbows in
• 1:31
  so that way the momentum can go forward instead of kind of all
• 1:34
  over the place if they're not using their arms the proper way.
• 1:37
  So we start that off in the drills.
• 1:39
  We teach them how to make sure they have the good arm regimen
• 1:43
  as well as when they come off of the board.
• 1:45
  There's certain things you need to do with your arm in long jump
• 1:47
  and triple jump to help you to keep the balance and also to
• 1:50
  give you that driving momentum in the air while you're in the
• 1:53
  air there. So having a good arm rotation is
• 1:56
  essential and we started with doing the drills and the warm up
• 2:01
  phase there. I'm always talking to them about
• 2:03
  good arm, proper movement and good arm placement there.
• 2:07
  So the other thing is good knee lift.
• 2:10
  Having good knee lift is again another good essential to give
• 2:14
  you that drive and a momentum as you're coming down the runway.
• 2:17
  I like to use the term 90 degrees, 90° for everything.
• 2:21
  So whenever we're doing drills in the beginning of our workout,
• 2:24
  I'm really, really emphasizing 90° and making sure that I'm
• 2:28
  teaching them also dorsal flex, which dorsal flex is basically
• 2:32
  whenever you have your knee up 90°, you're squeezing the toe
• 2:36
  towards your shins and it gives you that flat motion to where
• 2:39
  you're connecting to the ground with all of your foot rather
• 2:42
  than only parts of your foot there.
• 2:44
  So which is another essential part of good drive as well as a
• 2:49
  lift off of the board whenever you're doing the long jump or
• 2:52
  the triple jump there. Again, starting with the drills,
• 2:55
  we are really driving it when they're doing their high knee,
• 2:57
  when they're doing that. A skip.
• 2:58
  B skip, C skip, everything of that notion.
• 3:01
  We are really driving that with that arm, with those arms and
• 3:04
  with the knee left there. Also, I drive it so much to
• 3:07
  where, you know, as coaches, we also want to make sure that our
• 3:10
  athletes create muscle memory. So we want to make sure that the
• 3:14
  things that we teach them, especially the essential things,
• 3:17
  that it's going to come second nature to them as they progress
• 3:20
  through their progress there. So that way when they get ready
• 3:23
  to do their event or do their attempt overthinking things to
• 3:27
  where they're trying to make sure I got to get my arm placed
• 3:29
  and I got to get my knee left, I got to get my legs, I got to
• 3:31
  Pike, those type of things. We want to make sure they're
• 3:34
  created to where it's easy for them to create that muscle
• 3:37
  memory to where it comes second nature to them.
• 3:39
  OK, the next one I would say it's not something you create
• 3:42
  muscle memory with, but it is something that I feel is very
• 3:45
  essential to all athletes. Is that good core strength?
• 3:50
  We really drive good core strength.
• 3:52
  And so I really explained to the athletes that everybody who is
• 3:57
  an athlete and even some non athletes are using core
• 4:01
  strength. Everything that we do, we talk,
• 4:04
  we laugh, we cry, we cough, we sneeze, we move, we get up, we
• 4:09
  get down. Everything is using your core.
• 4:12
  Even when we're sleeping and we're breathing, we're using
• 4:15
  some forms of the core, which is why it's extremely essential to
• 4:18
  really do a good core regiment. So if they don't have one, of
• 4:23
  course I do make sure I provide one to them that will be
• 4:26
  essential for them to be able to excel in their runs and their
• 4:30
  horizontal jumps there. So these are things that I
• 4:33
  really feel are very, very vital to a brand new athlete who's
• 4:37
  coming to you and wanting to do horizontal jumps is we're
• 4:40
  teaching them the good arm rotation as well arm placement
• 4:43
  to create that balance and that drive and the momentum in the
• 4:46
  air. As well as make sure they have
• 4:49
  good knee lift and they're using a dorsal flex and they're making
• 4:52
  sure that they're getting 90° because then long jump, it also
• 4:57
  helps them out whenever they're driving their knee up.
• 5:00
  It gives them that that that momentum going up, but in purple
• 5:03
  jump, it's extremely essential because it sets you up for the
• 5:05
  next phases that you have to get ready to do and it creates that
• 5:08
  balance for you there. So as well as in your landing,
• 5:11
  giving the knee lift and holding knees up is where that core
• 5:14
  strength is kind of be essential as well too.
• 5:16
  So those are the three areas that I truly, truly do feel that
• 5:19
  if we can get that going, we can kind of add some of the other
• 5:22
  essential things when it comes to horizontal jumps that they
• 5:25
  actually need there. So again, I really appreciate
• 5:28
  you taking time to listen to me again, my name is Marlon
• 5:31
  Hargrove. My social media is JL flight
• 5:34
  crew. It is on all social media on
• 5:37
  Twitter or X, excuse me, Facebook, Instagram and TikTok
• 5:44
  as well too. So you'll see some of the videos
• 5:46
  and some of the athletes that I work with and I kind of talk
• 5:48
  about some of those things in those videos there.
• 5:50
  So really appreciate you. Thanks a lot.
• 5:52
  Have a great day. Hey gang, Mike Cunningham here.
• 5:55
  Hey, I hope you enjoyed this episode of the Guild 1918
• 5:58
  Project series. It's really my mission, my
• 6:02
  passion to bring you massive amounts of value and I hope this
• 6:06
  one hit the mark. The Guild 1918 Project is really
• 6:10
  dependent on you if for you to build your own episode, to hear
• 6:13
  your voice, to have your voice heard you have something to say
• 6:17
  and teach other coaches out there.
• 6:19
  So please get a hold of me, E-mail, text message, Twitter,
• 6:24
  smoke signals, get a hold of me and let's help create your
• 6:27
  episode of the Guild 1918 Project.
• 6:29
  Hope you enjoyed a day, they will see you tomorrow.