Latest / The Gill Athletics Track and Field Connections Podcast / #132: Gill1918 presents Dwight Phillips "Triple Jump Training Part 1" from Tampa Bay/USF Clinic

Transcript

#132: Gill1918 presents Dwight Phillips "Triple Jump Training Part 1" 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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  Now let's get into today's topic.
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  We're going to hear from Dwight Phillips in the Trill Jump.
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  Help me welcome the wise letter from Dwight Phillips.
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  Hello, hello, hello, hello, hello, Hello everyone.
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  Thanks for having me again. Yesterday we went over some of
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  the principles of the long jump and many of the principles that
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  pertains to their approach will be pretty much the same.
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  But fundamentally, I was talking with John Smith one day, one of
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  the renowned Sprint coaches in the world, and he said to me, do
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  you know how to become a better sprinter?
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  And I gave him all these different, you know, anecdotes
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  and different things and tools and swinging your arms.
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  He's like, man, you have to Sprint.
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  So the simplicity of just that profound statement made me open
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  my eyes and to under to give me better understanding of the way
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  to become a better jumper. We have to jump.
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  It doesn't necessarily mean we have to do the long job, but we
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  have to do different things within the jumping realm that's
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  going to help us become a better jumper overall.
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  So today I'm going to just illustrate just a lot of
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  different jumping and routines that you can use as it pertains
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  to the triple jump. But before we start with any of
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  that, Coach Laurence Seagraves, one of my coaches, he came up
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  with this term, these different terms of learning.
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  And I think it's very important for us to to make not make note
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  of that because we play basketball, we play football, we
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  play baseball, but we do not play triple jumping.
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  It is just certainly just something you don't play with.
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  It's one of the most dangerous events and all of track and
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  field. And it's not an event that you
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  just tell just an athlete to go over and do just so they can get
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  some busy work in. It is a definitely a skill to
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  doing that. And a lot of times these kids,
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  they come in, they don't know it's their first time
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  participating in a sport, so that most of them are
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  unconsciously incompetent. They don't know what to do
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  because they've never done it and they don't know how to
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  execute it. So they are completely oblivious
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  to how to execute these movements.
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  So it is important for us before they even start jumping is to
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  give them some visuals of how to execute it.
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  Because the triple jump, again, we don't play the triple jump.
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  We don't play with these. It's, it's just something you
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  don't play with because I've seen too many kids come up
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  injured. And then after, you know, you
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  illustrate it, you show them, you give them the visuals, the
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  kids will become consciously incompetent.
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  They will still understand that. At least now they understand
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  what they need to do. They just don't know how to do
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  it. So once your athletes become
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  aware, that is a good, that's a good space to be in because now
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  we're not playing a guessing game.
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  Then we come to the point where we do drills, we present them
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  with different training tools and regimens.
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  That's going to help them understand the art of actually
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  triple jump. Now they're become consciously
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  competent, so they'll do it right sometimes, but for the
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  vast majority of the times, they may get it wrong.
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  But now this is where we start talking about consistency and
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  getting the repetition in repetition on repetition on
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  repetition. And I would be remiss if I was
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  wouldn't say this. And on the high school level, I
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  know so many kids that come to me with these shin splints
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  because they've done the trouble job four days in a row.
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  So I asked him, what is your workout?
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  What did you do? And many of them would say,
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  well, we could do triple jump every day this week from a long
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  approach. And I'm like, Oh my gosh, this
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  cannot be real. So instead of triple jumping
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  every day, we have to have like lower impact ground contacts.
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  And then we can have more extensive ground contacts, but
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  we have to be very careful in the amount of ground contacts we
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  give the kids on a daily basis or a weekly basis.
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  And after the athletes get to a point where they understand what
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  they're doing, they're getting enough repetition, they become
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  unconsciously competent so they don't have to think about it
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  anymore. It just happens automatic.
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  And there's this skill. It can take years, it can take
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  some people months, but ultimately it takes a lot of
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  times and a lot of hours in order to get to that stage of
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  being unconsciously competent. So we start looking to identify
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  the athletes in the triple jump. We're going to look at age #1
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  you don't want to introduce kids too young that they don't know
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  how to make contact with the ground, or they don't have any
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  stability within the knee, or they have Osgood slaughter or
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  other growth plate issues. We want to try to, you know,
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  allow them to do something else because by doing the triple
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  jump, it can certainly cause a lot of injury, unnecessary
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  injury. So it's a part of the coach's
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  responsibility to be able to identify if an athlete has any
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  type of injuries as it pertains to the shins, the knee, the hip.
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  Triple jump is probably not going to be the most appropriate
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  event for that athlete. And before we even start the
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  actual triple jumping, there are just drills that I like to use
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  to identify to see if an athlete's even a candidate to do
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  the triple jump. So we do Pogo jump, straight leg
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  bounds, we skip for height, we skip for distance.
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  We give them different cadences, right, right, left, left, the
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  bounding slow skip to high skip. And today I've illustrated, I've
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  have a lot of video to illustrate what those drills
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  look like. So we'll proceed there.
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  So the one of the first one, like I like doing tuck jumps.
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  I think this is good for developing the lower abdominal
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  region. It helps promote good landing.
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  A lot of the high school and collegiate athletes, they just
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  struggle because they just don't have that lower, lower abdominal
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  strength. And then after we do the
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  standing tuck jumps, then we'll add motion to that.
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  And as you see, the arms have to be In Sync.
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  When the arms hit the ground, the arms are extending forward
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  just as the legs are extending forward.
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  So we like to do the continuous standing bounds right there, the
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  tuck jumps, the continuous moving tuck jumps.
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  And then from there I like doing just the Pogo jumps.
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  With this bit, we want to really promote the the minimal knee
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  buckling. So when they make contact with
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  the ground, the legs should try to remain as stiff, the ankles
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  stiff, the legs are as stiff as possible.
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  The legs are going to give incrementally, but when you
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  give, you don't want them to collapse and spend too much time
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  on the ground. Just want it to be consistent,
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  harmonious ground contacts. OK.
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  Then we just have skip for distance.
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  You're going to drive that free leg up and you're going to skip
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  out. These are very elementary
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  drills, but these drills really help promote coordination
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  because to be a good triple jumper, it requires A tremendous
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  amount of coordination. And then we can add, this is one
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  of my high school jumpers. He was a novice, brand new to
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  the event. We add it in.
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  I'll redo that one again. Just it wasn't perfect, but it
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  was a a start. He's doing right, right, left,
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  left jumps where you take two hops on the right side, 2 left
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  on the left side. But as you can see in this last
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  frame, he is making flat ground contacts.
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  So you don't want the athlete landing on the heel nor the toe.
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  You just want them to have just flat active ground contacts.
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  And the objective is to always to provide symmetry.
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  And he is on this right, right, left, left.
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  He's above the head. So it's like he's doing a a
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  breath stroke in front. I like to have symmetry where
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  it's always level with the shoulders and coming up up,
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  punching up. This motion here is going to
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  help drive them up and get them vertically off of the ground.
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  And then we all just have skip for height.
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  So I think it's very important for to for the development of
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  the athlete. But before we even start the
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  triple jumping, if the athletes can't execute some of these
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  drills, or maybe if you can see that they have potential in it,
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  maybe you should continue to train those athletes.
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  But the athlete is showing no potential.
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  Please, please, please, please, please do not put this athlete
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  in the triple jump because it can be devastating for them and
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  it can ruin their athletic career as a whole.
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  The hurdle hops we can do that. You don't have to necessarily do
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  the 30 inch hurdles. We can do on a high school
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  level, you can get the banana hurdles, you can do them over 30
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  inches, you can do them over 24 inches, you can do over 20
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  inches. Whatever you have to do to help
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  promote driving the knee up, knee to the chest, that's the
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  objective. It's going to help promote good
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  and I think just doing the hurdle hurdle drills is just
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  important. Just not for jumping, just for
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  explosive movements in general as pertains to block starts and
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  you know, just being a complete athlete.
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  Then we have, you see Will Clay here, we have some of our
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  straight leg bounds here. So the approach for the high
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  schoolers I like to do this is I got this from coach Greg Craft.
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  This was something that we did in the beginning of season.
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  He would place a tape on the track and for, let's say our
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  high school students want to take 14 steps.
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  We'll take. We would go have a starting
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  position. He had the tape rolled out and
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  we'll take 14 steps. You want to gradually build
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  momentum with those 14 steps. And then after we take 6
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  approaches on the track, the coach would just take average of
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  where that mark should be and that would be the starting point
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  of our approach before we even step on to the actual runway.
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  So we go through a few weeks of that to just build consistency.
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  And like I, I reinforced yesterday, you want a gradual
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  acceleration. The cadence shouldn't sound like
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  we should be and the crowd goes wild because you just produced a
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  great jump. But that is the premise that we
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  want to look for when we start talking about their approach,
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  building consistency, building competency.
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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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  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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