Latest / The Gill Athletics Track and Field Connections Podcast / #32: Gill1918 presents Harry Marra "Teaching Points of Excellence in the LJ" Points 3 and 4

Transcript

#32: Gill1918 presents Harry Marra "Teaching Points of Excellence in the LJ" Points 3 and 4 · 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 all.
• 0:27
  Right, the runway, the runway, the entire length of the runway,
• 0:32
  and the approach must go from slow to fast or slower to
• 0:38
  faster. And you've all heard maximum
• 0:42
  controllable speed at the moment of impulse, a guy with 30
• 0:48
  seconds left in the game and foot high school football and
• 0:51
  some other rival tie game or something like that.
• 0:55
  The rivals coming around the end, it's not maximum controls
• 0:58
  that linebackers going to come in and try to hit that guy as
• 1:01
  hard as he can and knock him down, right?
• 1:03
  But you can't do that in a impulse event like a shot put or
• 1:07
  long jump or something like that.
• 1:09
  It's got to be so fast, but controllable.
• 1:12
  So you can then do some of the tricks that this girl did with
• 1:16
  shortening of this lever, stopping of this arm and so on
• 1:19
  and so forth. Makes sense.
• 1:21
  OK Sprint mechanics. If those Sprint mechanics when
• 1:25
  they're warming up are off, then you need to correct that.
• 1:29
  First of all, if the Sprint mechanic is off, the 2 high on
• 1:32
  their toes are leaning back. Their arm action is not short to
• 1:37
  long to up in the back. Whatever, whatever's wrong, fix
• 1:41
  it. Don't fix a problem that's
• 1:43
  occurring down the lane. Fix the cause of the problem.
• 1:47
  We talked about that a little bit yesterday.
• 1:49
  If you were there and that lecture, fix the cause.
• 1:53
  Go to a doctor. You had a headache now for a
• 1:56
  couple weeks. I got a headache doc.
• 1:57
  He takes a look at you. You know what?
• 2:01
  Take couple aspirin and go home. You'll be all right, no problem.
• 2:05
  Next night you die of a got a big tumor in there.
• 2:09
  You die of a stroke. He treated the symptom, gave you
• 2:12
  a couple of aspirin to kill the pain, right?
• 2:14
  Don't treat the problem, the symptom, treat the 'cause why
• 2:19
  was he on his toe? And that because you didn't come
• 2:22
  through the penultim right or something, something was wrong.
• 2:25
  That's why it's it's necessary to understand that.
• 2:28
  So sprinting has to be correct all the way down the runway.
• 2:31
  Watch the warmups before they jump that day, make sure their
• 2:35
  Sprint mechanics are correct. And then make sure when they get
• 2:37
  on the lung jump runway that their Sprint mechanics are
• 2:41
  correct and their start is correct coming out of the back,
• 2:43
  etcetera, etcetera. The rhythm of the approach is
• 2:47
  critical to, you know, how you get into a rhythm of doing stuff
• 2:51
  all right and all of a sudden is pretty good.
• 2:53
  I picked up tennis late in my life and there was one game, one
• 2:57
  time I was playing, maybe I played for 8 or 10 years.
• 3:00
  I played double SA lot with a bunch of guys in the
• 3:02
  neighborhood. And one day I was playing and I
• 3:06
  had the vision of the court and I could go and shit and shit and
• 3:12
  I never found it again. I never found, but that day was
• 3:15
  unbelievable. I knew when I hit the ball I
• 3:16
  could put it right back in that corner or something like that
• 3:19
  and it just disappeared. My rhythm was really hot that
• 3:21
  day. The rhythm on the long term
• 3:23
  runway needs to be worked on and worked on and worked on.
• 3:26
  How do you help? How do you cheat to help
• 3:29
  establish rhythm? Count out loud.
• 3:33
  When young kids, the kid in Indonesia came, his rhythm
• 3:36
  wasn't so good. Once I showed him the start and
• 3:38
  all that, I said count 123. I said no, count 123.
• 3:45
  All right, so maybe he's on 6 lefts or 7 lefts or 8 lefts or
• 3:49
  something like that. I'll show you how to get that in
• 3:51
  a second. OK, so he's here.
• 3:54
  Oh, I'll do it from a standing side.
• 3:56
  He's here, and this is actually 0 because it's the first step.
• 4:00
  He's counting the takeoff step left.
• 4:02
  So he goes 12367 and off the ground or whatever it is or
• 4:10
  either something like that. Count it out loud.
• 4:12
  Eventually, maybe after a week or two or three, he'll be
• 4:15
  counting not so loud, or maybe he'll be counting not loud
• 4:19
  verbal at all. It'll be internal, but that
• 4:22
  helps to establish rhythm. That helps to establish rhythm
• 4:26
  count. Some coaches say don't do that
• 4:30
  now. Do it especially with young
• 4:32
  kids. All right, now in sprinting,
• 4:37
  we're putting our foot down right underneath this and making
• 4:40
  sure, you know, the CG, the center of gravity passes right
• 4:43
  over and we're pushing in lung jumping.
• 4:47
  You have to cheat a little bit. You have to become elastic.
• 4:52
  Here's the here's the science behind it.
• 4:54
  Simple. I have a rubber band, OK, and I
• 4:59
  pull it to here and maybe it goes to this guy in the in the
• 5:02
  black top goes that far. I pull the rubber band to here
• 5:07
  with the same angle of delivery and it goes to the guy in the
• 5:11
  red top. There goes a little farther.
• 5:13
  I, I, I lengthen the elongation and I, I established more
• 5:18
  elasticity in the muscle group. All right, so that at the moment
• 5:22
  of takeoff, I'm really elastic. At this point, I've really got a
• 5:26
  good stretch still within the confines of what good posture is
• 5:30
  concerned. And then I explode off the
• 5:33
  ground. How many ever long jumped in
• 5:35
  here? How many ever took off one time
• 5:38
  and all of a sudden you felt your hips go whoop.
• 5:40
  It's, it's a good feeling, isn't it?
• 5:43
  It's better than ice cream on hot sunny day.
• 5:45
  You know which, you have only a few here, OK.
• 5:50
  But it's an unbelievable feeling.
• 5:52
  When it happened to me again, it was like tennis.
• 5:55
  A few times it happened, but not often.
• 5:56
  Not often enough. When I get up there, the first
• 5:59
  thing I said, don't screw this up, Harry.
• 6:01
  Don't try to land too soon. Just stay there.
• 6:04
  Ride the son of a gun out and so on.
• 6:06
  So you need to be more elastic. Bob Beamon 1968 October, Mexico
• 6:11
  City, 29, two and a half. The world record was 2711.
• 6:16
  He didn't even touchdown at 28. He went to 29.
• 6:19
  Two and a half. All right, All you have to do,
• 6:21
  and that's online. Look at that video and see the
• 6:24
  elasticity he created 1968. He's doing exactly what this
• 6:30
  little girl is doing. OK, And nothing's changed.
• 6:34
  You can look at beaming. I mean, you can look at Carl and
• 6:37
  everybody else. They're doing it great.
• 6:39
  But you can go back that far and see it correctly.
• 6:42
  Penultimate step. All right, Penultimate step.
• 6:45
  Everybody knows with penultimate.
• 6:47
  Penultimate is the step before the last step.
• 6:50
  Penultimate step in long jump, triple jump, high jump, PO Volt,
• 6:54
  all exist. Penultimate step in every one of
• 6:57
  those events is the longest step in all of your stride pattern.
• 7:03
  Oh, longest step. That means I'm in the air a
• 7:06
  little bit longer. I'm not applying a force to a
• 7:09
  resistance. This is my thinking.
• 7:12
  I'm thinking speed of release. Harry just said speed of release
• 7:16
  is critical to distance attained.
• 7:18
  If the second step before the jump, it's going to be my right
• 7:22
  foot. If I'm taking off my left, let's
• 7:23
  say is a little bit longer, am I accelerating or decelerating?
• 7:29
  Probably decelerating a little bit.
• 7:31
  How can I? So I say to myself, I got to do
• 7:34
  that because that's going to help me setting up a posture and
• 7:37
  position in which you apply forces on that last step.
• 7:40
  How can I cheat again and still gain some speed going through
• 7:45
  the penultimate? Simple.
• 7:47
  Watch this girl. Can we do that again?
• 7:50
  Watch this girl again. I'll get a shot of water and
• 7:53
  then we'll go from there. Do it again.
• 8:03
  I missed it. Watch your penultimate.
• 8:09
  It will be her right step, I think.
• 8:11
  Yeah, she took off her left, right.
• 8:13
  There's your penultimate, She makes 1 little mistake here, but
• 8:17
  it's OK, do it again. What's see if you guys can point
• 8:23
  out what's her mistake on the penultimate and take off step.
• 8:28
  What's that? Go to the front of the well.
• 8:33
  You're in the front of the class.
• 8:36
  That was she said it was too short.
• 8:37
  Her penultimate step is a little bit short here.
• 8:40
  Her last step is her longest step.
• 8:42
  That's improper. But her posture position was
• 8:45
  good. OK, Maybe she did that because
• 8:48
  she didn't want to push real hard off her left onto a right
• 8:51
  because she was afraid of slipping.
• 8:53
  Who knows, who knows, that's wet grass and so on.
• 8:56
  And again, she didn't have her Nikes on or so on.
• 8:58
  OK, but watch how she puts her left foot down.
• 9:02
  Go ahead and or I'm sorry, right foot down.
• 9:04
  Watch how she puts her right foot down in the penultimate and
• 9:07
  go ahead. And if you can stop it right
• 9:09
  there when the right foot hits there flat as a puppy, look at
• 9:17
  the look at the punch step. Look at the upper body
• 9:20
  perpendicular. Look at this heel starting to
• 9:22
  come through in this position. Can you somehow dip it 2 steps
• 9:28
  and get her so she puts her left foot down on the ground to take
• 9:31
  off foot or I'm sorry, the right foot down on the ground to take
• 9:34
  off step. You want a little forward?
• 9:37
  You're saying? Yeah, one more right there.
• 9:41
  OK, All right, that's good. That's good.
• 9:44
  All right, the penultimate step has to be taught correctly.
• 9:48
  The easiest way I found over all the years is to be able to
• 9:51
  demonstrate it. So I know you can't see
• 9:54
  everything from there because of the nature of this room.
• 9:56
  But if you're on the track, you'll see it this afternoon
• 9:59
  when I do the learn by watching stuff.
• 10:01
  So I'm going to take off. I took off my right foot.
• 10:03
  It's easier for me to demonstrate, take it off the
• 10:05
  right. So my penultimate is going to be
• 10:08
  my left, right, my left foot will be my penultimate.
• 10:11
  Then I'm going to plant my right foot and take off of it.
• 10:15
  Now what you do before dictates what happens after.
• 10:22
  We know on the penultimate Harry has to lead with the heel going
• 10:27
  into the penultimate. We know it's going to be longer.
• 10:30
  OK, leave with the heel, but put the foot down flat.
• 10:34
  That'll move you through quick, even though it's a longer
• 10:37
  stride. As quick as sprinting?
• 10:39
  No, but that's the nature. You're going to have to pay all
• 10:42
  right, and it'll move you through quicker, all right.
• 10:46
  If you have to put the left foot down longer, what role does the
• 10:51
  right foot have? Three steps out.
• 10:54
  You must go from this side. Going that way, you must push
• 10:59
  into the penultimate with the right step.
• 11:02
  Why? Because the right steps in
• 11:04
  contact with the ground and it's still causing acceleration.
• 11:09
  Makes sense. OK, so you push into that.
• 11:12
  Do you push into it this way? Do you push into it that way?
• 11:16
  No, you stay perpendicular. The feel every athlete's going
• 11:20
  to tell you and if you did it, you felt it.
• 11:23
  Also, you want to get back and load up and feel really strong
• 11:27
  or you do feel strong, you do feel loaded up, but it's, it's
• 11:31
  terribly slow and it's going to, it's going to hurt #1 there are
• 11:36
  joints and it's going to slow you down and so on.
• 11:38
  So you push off the right on to the left leading with the heel.
• 11:43
  And as she did, keeping perp, that's the take off step, but
• 11:47
  keeping perpendicular all over the upper body.
• 11:50
  OK. And all of that has been set up
• 11:53
  by running down the runway correctly.
• 11:55
  You're just at the last 2-3 steps, can't go into the tank
• 12:00
  and panic. Most athletes, that's their
• 12:03
  sticking point. You can teach that.
• 12:05
  You can You can help them get through that point.
• 12:08
  How we do it on time? It's 942.
• 12:12
  All right, So we got 20 more minutes or so.
• 12:14
  OK. All right, So we're good.
• 12:16
  We're good. Any questions on any of that so
• 12:19
  far? Anything.
• 12:20
  Come on. If you have a question you're
• 12:21
  not quite clear, ask it. Yeah.
• 12:23
  Well, my question is just the one you just said that that is
• 12:26
  the hardest part. Is it show them in slow motion?
• 12:30
  Yes, full speed is the hardest part.
• 12:32
  It it's very hard. Yeah.
• 12:33
  I mean, how do you, how do you break that down and still get
• 12:38
  that? This is a great question.
• 12:39
  How do you do it? That's what needs to be what you
• 12:42
  guys need to get out of these clinics, not the theory.
• 12:46
  And that's why I'm telling you certain things about the punt
• 12:49
  step, how to do it. How do you do that?
• 12:52
  Don't even go near the long jump runway.
• 12:55
  Don't put a mark down. If you decided already you're
• 12:58
  going 6 lefts or 7 lefts or whatever.
• 13:01
  Tell them to get back on the run on the track, a lane, and pick a
• 13:04
  spot you know, maybe a lane mark or something and start from the
• 13:08
  same spot. Whatever you stand off to the
• 13:10
  side as a coach, don't stand right where 7 lefts is going to
• 13:14
  work out because if you do, they're going to steer to that
• 13:18
  point. Stand off to the side, but you
• 13:19
  can see it. Maybe have a piece of grass in
• 13:22
  your hand or a little Pebble or something like that, and they
• 13:25
  get back and they start correctly and they go down 1267
• 13:31
  and go through the penultimate and put their foot down.
• 13:34
  You video it, watch the penultimate.
• 13:37
  If they did the technique right and then put a little marker
• 13:41
  down there where they did the first one, OK, give them a
• 13:45
  break. Do it again.
• 13:46
  Maybe it's, you know, maybe instruct him a little bit.
• 13:48
  The penultimate was off or something like that.
• 13:51
  Do it again. If they're hitting the same spot
• 13:54
  area, then that's probably, you measure it out after and that's
• 13:59
  probably the distance you're going to use for the jumps.
• 14:01
  Do not measure the jumps on the runway.
• 14:04
  Don't do it that way. All right?
• 14:06
  They, they have no idea what they're doing except on by
• 14:09
  counting. They know six and seven, they're
• 14:11
  going to go through the penultimate.
• 14:13
  Put their foot down. OK, that's the best way to learn
• 14:18
  that before we left for Rio. Both of those kids long jump
• 14:22
  very good in Rio, in the Olympic Games.
• 14:24
  And we went to Houston. We went to Tom's place for the
• 14:27
  last 10 days, cut our travel times down by a few hours.
• 14:31
  And then we took off from there. And Tom watched the the last.
• 14:36
  The last practice happened to be a long jumper we did off the
• 14:39
  side. He said, holy cow, these kids
• 14:41
  are ready. They look good, all right, So we
• 14:44
  do an awful lot of that runway work off to the side.
• 14:46
  It's the best way to learn it. Then later, because every
• 14:50
  athlete will steer to the board, do the athletes look at the
• 14:53
  board? Darn right.
• 14:55
  It's a perception event. Every person has proprioceptors.
• 15:00
  We all see a car come and we get the heck out of the way.
• 15:03
  That's visual, right? The same thing if an AD, if a
• 15:07
  coach tells you don't look at the board in long jump, that's
• 15:09
  horse pucky. That's nonsense.
• 15:12
  Keep your head up and chest up. Don't be looking down like this.
• 15:15
  Your head down, but your visualization, you can do that.
• 15:18
  It's an intuitive steering to the board.
• 15:21
  Athletes do that better than you or I OK, So take advantage of
• 15:26
  that. All right?
• 15:27
  Take advantage of that. Steer to the board.
• 15:30
  You watch Carl, you watch any of those guys, You watch Beeman.
• 15:34
  They're looking at the board. Their eyes are on the board,
• 15:36
  their heads not down, their postures not off and so on.
• 15:39
  But do that off to the side and then later on you can even set a
• 15:43
  coaching mark and and what have you.
• 15:47
  OK, that's a good question. All right #5 look at #5 the last
• 15:55
  and final step of the long jump approach.
• 15:58
  Can we do that her one more time?
• 16:01
  And just look, she's taking off her left leg, Watch her right
• 16:05
  leg and then then really zero in.
• 16:07
  Do it a couple times on her left leg.
• 16:13
  Stop on the left. No, just go through it.
• 16:17
  I can do it again. I just keep running a couple
• 16:20
  more times. Watch her right step.
• 16:23
  Her knee comes through just like she's sprinting.
• 16:25
  And watch what the left leg does.
• 16:29
  Don't. All right, that's good.
• 16:31
  Don't complete the cycle of running sprinting, correct
• 16:37
  Sprint mechanics on the takeoff step do not complete the cycle.
• 16:43
  It slows you down and it puts you 2 forward into position.
• 16:47
  Just cheat. Sneak the left foot, the takeoff
• 16:51
  foot, left foot through watch. I'm going to take off my left
• 16:55
  step. All right, so I'm coming in
• 16:57
  here. This is going to be my
• 17:01
  penultimate watch. See it?
• 17:05
  This is going to be my penultimate.
• 17:07
  I'm leaning in here. Watch the left leg on the right
• 17:11
  leg. Watch the right leg.
• 17:12
  Watch hips up, hips up, hips up on the penultimate.
• 17:17
  Boom, boom. See that?
• 17:20
  Get it down. Get it down, get it down.
• 17:24
  If you do this, you cycle over it and you're already rotating
• 17:28
  forward. Just get the foot down.
• 17:30
  Put the foot down. OK, Just put the foot down, put
• 17:35
  it down through the hip, push down through the hip.
• 17:38
  All right, if you guys do these things, I guarantee you that's
• 17:43
  your athletes are immediately going to jump farther.
• 17:45
  They'll have to work on them, they'll have to time it up and
• 17:48
  what have you, but they're going to jump farther.
• 17:51
  OK, let me read #5 again, put the take off foot down, flat on
• 17:57
  the take, take off board. Not on your toes, not with the
• 18:00
  heel flat. I got a way you can cheat on
• 18:03
  that one too. In a second.
• 18:04
  I'll tell you, maintain perpendicular, don't lean back,
• 18:07
  don't lean forward. Stay right over.
• 18:10
  Video that and show them that after you look at that and so
• 18:13
  on, do not have a full cycle on your left leg.
• 18:16
  Put the foot through. Just bring it through here.
• 18:19
  Bring it through in this position, OK, and get it down.
• 18:22
  And the take off step is the shortest step in the stride.
• 18:26
  Why? Because you want it short and
• 18:27
  quick and fast. The takeoff step in the long
• 18:29
  jump, high jump, triple jump, pole vault is always the
• 18:32
  shortest step, and one proceeding penultimate is the
• 18:35
  fastest. Hey gang, Mike Cunningham here.
• 18:40
  Hey, I hope you enjoyed this episode of the Guild 1918
• 18:44
  Project series. It's really my mission, my
• 18:47
  passion to bring you massive amounts of value and I hope this
• 18:51
  one hit the mark. The Guilt 1918 Project is really
• 18:55
  dependent on you if for you to build your own episode, to hear
• 18:59
  your voice, to have your voice heard you have something to say
• 19:03
  and teach other coaches out there.
• 19:04
  So please get a hold of me, E-mail, text message, Twitter,
• 19:09
  smoke signals, get a hold of me and let's help create your
• 19:13
  episode of the Guild 1918 Project.
• 19:15
  Hope you enjoy the day, they will see you tomorrow.