Latest / The Gill Athletics Track and Field Connections Podcast / #31: Gill1918 presents Harry Marra "Teaching Points of Excellence in the LJ" Intro/Points 1 and 2

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#31: Gill1918 presents Harry Marra "Teaching Points of Excellence in the LJ" Intro/Points 1 and 2 · The Gill Athletics Track and Field Connections Podcast

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  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.
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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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  I'm going to follow this to the letter.
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  This is going to be a lecture that is, is, is is no voodoo
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  attached, No bells and whistles. That was as much bells and
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  whistles as you're going to get. This is just basic stuff.
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  There is no magic. There is no voodoo.
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  There's no secret workout. There is no magic way in order
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  to, to jump farther. Well, because we're talking
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  about long jump and so on and so forth.
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  All right, look at it. I'm going to read it to you and,
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  but look at the paper. Did you get one?
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  All right, good. All right.
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  The approach and take off in the long jump.
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  The approach and take off, 90 to 95% of the long jump.
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  Where should we spend our time, guys coaching on the approach
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  and take off. All right, if 90 to 95% of how
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  you're going to measure success is on the approach and take off,
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  spend your time on that. I'll show you how in a second,
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  OK, hence developing a consistent, correct and
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  simplified runway approach and take off our critical components
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  in any long term program a full and complete understanding.
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  This girl little girl had it by her own.
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  That's natural, intuitive coaching.
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  She did herself a full and clear understanding of the seven
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  points of excellence that I'm going to present in this paper.
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  All right, we'll set you as a coach and your athlete as an
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  athlete on the road to success. It's as simple as that.
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  Don't lose this paper. We did every single night.
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  Every single night you'll have it memorized, but you'll pick up
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  a different way of maybe saying something to your athlete the
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  next day in practice. They're at a sticking point,
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  Kids get a sticking points, you know, no matter how good they
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  are batting, you, you all know Major League Baseball guys,
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  they're hitting great. They go into a slump.
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  Why? Million reasons.
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  So read this over and over again.
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  All right, secondary introduction.
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  OK, next little paragraph. The following three statements
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  are mandatory to know and understand.
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  I'll present them today and I'll show you examples.
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  Today. You won't get a full grasp of
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  it. You're going to have to go home
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  and do your homework. That's part of coaching.
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  OK. The following statements must be
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  understood and used in developing your techniques. 1
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  Speed of release is critical to distance attained.
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  You heard me say that couple nights ago in the science.
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  That's simple. Ride your bike as a little kid
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  down a hill at 10 miles an hour. Slam it into a little wall
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  around this high, and you'll go flying over the handlebars,
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  right? You'll stop, but the speed of
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  release will fly over the handlebars.
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  Maybe you go 10 feet in the air. That's not very good.
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  All right? It's not very good.
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  I learned that when I was riding my bike as a little kid with no
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  helmet and I went over those handlebars.
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  Back in the 50s, we didn't know what helmets were.
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  All right. OK, ride your bike down that
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  same hill at 20 miles an hour. Ho, ho.
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  Now you're going to go real far. Now you're really going to fly
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  over the handlebars. Maybe you'll go far enough to
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  land in a neighbor's pool and not get hurt.
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  OK, guys, don't laugh. That's my joke, all right?
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  Immediate deceleration, slowing down and rotation immediately
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  occur when an object when the. Let's just go to the long jump.
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  When the body leaves the takeoff board, you immediately begin to
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  slow down. That little girl immediately
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  began to slow down. So what did she do?
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  I get I'm so old and my balance is shot.
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  I got to hold on this stuff. Or when I go on one leg or I
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  fall the heck over. She came in here with her leg
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  short. If she came there, OK, you can
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  still jump, but this is a slower lever and you're going to slow
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  down even more. So it's got to stay in this
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  position here. It's just like you went in
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  sprinting, OK, That leg that's free and sprinting and then
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  jumping is does nothing to propel you in that direction.
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  All it does is create an angle in which to deliver it to the
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  ground. And now that it's on the ground,
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  that's going to give you the force.
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  That's all simple science. OK.
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  And remember I said look at the girl's.
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  She took off her left ear, her right arm.
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  We didn't see it. She stopped it right here.
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  Why did she stop it here? If the arm came all the way
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  back? That's like hitting the wall.
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  What's your body going to do? Go this way?
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  If you because of rotation? Because of rotation.
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  If I rotate it, how am I going to land like this or like this?
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  I'm going to land the first way and a 20 foot jump could have
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  been a maybe 22 foot jump. All right, so you check you
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  can't stop rotation. Rotation is going to happen.
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  All right. If I throw a ball down the end
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  of the shroom, I throw it a couple miles an hour off my
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  hands. Whatever it is, it's immediately
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  going to start tumbling gravity. Some people say I like the word
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  rotation because I know it's hot.
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  You know, it explains a little bit more how it tumbles down and
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  so on. OK, so I can delay the onset of
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  rotation by cheating. I use the word cheating a lot.
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  It's not cheating, but it's it's fine using signs to find a way
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  to assist you. So if you cut your body in half,
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  left half, right half, but now just cut it from here to here,
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  this quadrant of sagittal, if you cut it in half right and
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  left, it's a left sagittal plane, a right sagittal plane,
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  front plane, back plane, lower plane, upper plane, all those
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  work together and in technique. And that's why technique is hard
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  because you got to everyone is doing it.
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  Every plane is doing a different movement.
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  You got to blend that all you got to use motor learning in
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  your, in your central nervous system to develop that.
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  But regardless, I got a little too wordy.
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  This has to stop here. And it keeps you perpendicular
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  as you leave the ground instead of having your CG or center of
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  mass out in front of you. OK, so immediate deceleration in
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  rotation, excellent and correct Sprint mechanics need #3 need to
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  be established going down the runway.
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  Not good Sprint mechanics, perfect Sprint mechanics.
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  And if you don't know what they that is, get Tom to Les's book.
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  I can go into that, but I would spend the whole day talking
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  about correct Sprint mechanics and that's we can't do that
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  right now. I want I need to get on to the
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  long jump for you guys. You must know every coach, throw
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  coach, jump coach, distance coach, Sprint coach, hurdle
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  coach. Must know in track and field,
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  excellent Sprint mechanic because it's applicable to every
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  event across the board. All right, the Sprint mechanics
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  are off coming down the runway in the lung jump.
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  Can you jump? Yeah, of course you can still
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  jump. Are you going to maximize what
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  your capabilities are? No, it's not going to happen.
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  It's not going to happen. OK, That's a critical component.
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  All right? Anybody that thinks you're
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  sprinting just one component of a million on your toes, it's
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  voodoo. You don't Sprint on your toes,
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  you land on the ball of the foot.
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  There's a million other things. Don't get me wrong, this is not
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  just the one component, but a lot of people say get up on your
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  toes. No, you land on the ball of your
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  foot on a stroke there with your foot right underneath you.
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  As your body passes over it, the heel will hit the ground.
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  You'll continue to move in a linear direction, straight
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  direction, and you're going to stretch reflex.
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  The foot comes off the ground naturally.
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  If any one of your sprinters, I'm just tansing it off here a
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  little bit on sprinting. If any one of your sprinters
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  saying I'm trying to lift my knees and pull my foot through,
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  totally wrong, Totally wrong. Do not tell your sprinters to
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  lift their knees. Tell them to lift their hips.
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  If you lift your hip and sprinting again, this is just a
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  couple components. I could talk for days on it.
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  If you lift your hip, watch. See my hip lift my hip.
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  I'm I'm kind of saying my glute, my upper thigh and so on in this
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  area. I'm lifting my hip.
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  Did my knee come up? It did.
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  Now watch, if I lift my knee, this could possibly happen.
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  I lift my knee. Did my hip come up?
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  No. You run with an undulation of
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  the hips. You Sprint with an undulation of
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  the hips. Undulation means movement back
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  and forth around and this kind of thing.
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  OK, All right. You're looking and and and some
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  people say this is a little spooky.
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  It's not spooky. It's just basic.
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  When you stand up as a little kid on a bicycle, I learned this
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  by stealing fruit from the neighborhood lady.
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  You know, I'd steal her apple off a tree and I'd get on my
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  bike and I'd be pedaling 100 miles an hour because she's
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  chasing me. And I'm thinking, man, I'm
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  moving fast. I'm standing up.
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  What am I doing when I'm standing up on that bicycle?
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  We were wild in the 50s, You know, we were nuts.
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  But I'm, I'm undulating my hips. I'm pushing my hips down.
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  I think I said it the other day in one of the lectures.
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  Jessica Ennis at London wins the Olympic gold medal in the
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  Hepathlon, 20 minutes yellow as her coach.
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  Good friend of mine and she runs 2256 in the heptathlon 2256,
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  two, 100 meters quick. So we chatted after whatever she
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  goes, he goes. Yeah, I used the bicycle
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  training quite a bit. She runs, gets tall on a
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  bicycle. It's the same motion.
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  It's the same cyclical motion as Sprint.
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  OK, so that's the secondary introduction.
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  Here comes the simplicity, and I'm going to break it down to
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  seven points. Posture at the start is
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  critical. Let me go a little further.
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  Should you stand here and start? Should you walk into it or let's
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  say that little electric outlet is your mark or should you run
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  into it? I don't care.
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  I don't care what you do. Every one of those is good as
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  long as your posture is head up, chest up.
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  So if I walk into it and I'm going to take off my left, my
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  left foot, I'm going to take off my left foot.
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  Your left foot is this foot that pushes down.
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  The first step is with the opposite step.
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  OK, so if your athlete is left footed, take off, his or her
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  left foot will be on the take off mark.
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  I'll show you how to measure that later.
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  All right, on the take off mark in the first step is the right.
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  OK, so if you walk into it and I'm going to take off my left,
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  I'll hit here and then go from there.
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  Clear, simple. There's nothing to everybody can
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  understand that there's science based there.
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  Why? Because you're applying forces
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  straight down which propels you in this direction.
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  Simple #2 Simple. The first movement, we talked
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  about this again, the 1st movement out of the back has to
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  be correct. I did this before in one of the
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  lectures, but I'll do it again in case you weren't there. 2
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  tops. Both of them spin.
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  That wasn't so good. Both of them spin pretty good.
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  I was in a toy store looking for something for my granddaughter
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  and I saw these in Santa Barbara for 395.
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  I said this is a great teaching tool.
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  All right, 2 tops. I'm going to take the first top,
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  blue top, whatever call it doesn't matter, and I'm going to
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  start it and spin it. I'm going to try to spin it very
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  smooth without a mutation, without a wobble.
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  OK, what? You want a discus to go out of
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  your hand. You want it to go out very
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  smooth and rotating this way. OK, the earth is spinning on its
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  axis right now. Can you imagine if we're
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  spinning on a on a wobble, A mutation?
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  We'd be all over the place. We've fallen out of the chairs
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  right now. All right, so I'm going to start
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  this puppy, and that's pretty good, pretty smooth.
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  OK, I'm going to start this one now.
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  After that one watch. Why did it stop?
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  Why did it stop before the first one?
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  It started after the first one. The first one's still going and
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  this guy stops sooner. Why?
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  This started incorrectly. This started with a wobble, A
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  notation, whatever. OK, if the first movement in any
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  skill, In this case, the long jump.
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  In this case, the long jump, head up, chest up, great.
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  All right, good posture with the arms, good position with the
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  arms, and your first move out, you're dead.
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  You're dead in the water, Absolutely dead in the water.
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  You can jump, but it's not going to be a good jump.
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  It's not going to maximize what your capabilities are.
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  Watch the first step out needs to be like this and then I'll
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  explain it. I'm taking off my left leg, so
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  this is, I'll put the paper down.
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  That's going to be my mark, you know, ballpark thing and I'll
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  walk into it. That's all it is.
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  That's the demonstration part that I was telling you about.
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  That's all it is. Watch it again.
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  Not bad for 74 years old. I think it just hurt my
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  Achilles. No, I'm kidding.
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  All right? Now you show the athlete that.
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  How do you do that? He does it.
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  He doesn't do it right. All right?
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  Makes a mistake, whatever. Make make adjustments verbally.
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  They still don't get it. Here's how you explain it.
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  I come up here so you can see a little bit better.
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  Punt step. Somebody should have taught the
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  Green Bay Packers to punt step because my 49ers blocked that
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  kick and my 49ers kicked you guys butt.
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  I love that. You guys don't love that.
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  OK. But anyway, the punt step, I
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  named it the punt step because it's just like a football guy
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  punting. If you're going to punt a
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  football, let's say I'm going to kick with my right foot.
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  Why? I'll do it this way.
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  I'll come from this side. Watch my left leg.
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  Just watch my left leg work. No, that was the take off in the
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  long jump. If I'm going to punt a football
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  with my right foot, watch my left leg work.
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  Wait a minute. Why am I doing that wrong?
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  Oh, there it is. There it is.
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  There it is. OK, All right, watch.
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  Watch the left leg. See where it stops.
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  See where it stops? Right there.
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  The knee is right over the left foot.
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  I can do it up here, so maybe you can see it a little bit
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  better. The knee is right over the left
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  foot. It's not in front of the left
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  foot. It's not behind it.
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  It's right over it if you draw a line.
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  Can we run that again and stop her at the moment she puts her
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  her foot down in the take off, right, A little bit more?
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  Well, that's good. That's good.
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  Yeah. All right.
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  You see where the knee is? You see where her knee is?
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  It's not in front of the toe. It's right over the toe.
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  Now this is the take off. We're talking about the start,
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  but that's the same principle. Go ahead and play it on.
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  That's all right there. The knee stayed right there.
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  If the knee passes through, you can't delay.
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  You can't delay the rotation, can't delay the onset of
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  rotation. OK, So when an athlete starts
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  out of the back, just for argument's sake, he or she is
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  starting now with a standing start.
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  Watch the start. OK?
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  They're not doing it very well. All right, so your instruction
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  is this. Push the left foot or whatever
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  the front foot is. Push it straight down.
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  Don't lean and push back. Don't push up.
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  Push the foot straight down into the ground as hard as you want
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  with as much force as you want, OK, But do not allow the knee to
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  pass over that plane. So that limits you to a certain
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  extent. The stronger you are, the more
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  force you can apply. But because you're not allowed
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  to push this long, a lot of people push long and out of
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  position. I think coach, that's real
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  powerful. It's not it's it is powerful,
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  but it puts you in a bad position.
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  All right, Is that clear? Is that understandable?
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  So I'm standing here, just watch my left knee here in this
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  position, and I take off and what that does, it starts me
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  correctly, it starts my body in motion correctly and it makes
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  the first Step 2 feet, 6 inches, 8, three feet, 5 inches,
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  whatever, consistent, it's always going to be the same.
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  And what isn't that important at the board so that we're not over
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  the board and so on. So what?
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  Simple. It's simple, how many of you,
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  and I bet you, many of you raise your hands can watch a long
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  jumper and watch the 1st 2 steps of that long jumper and look and
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  say this is going to be a good jump or the the ditch staff side
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  and say hey, he's in trouble. Maybe he'll make adjustments
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  coming down the wrong way, but they started improperly.
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  How many of see that good that first couple steps out, right?
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  That's a good feeling, isn't it? When you're sitting up there and
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  sitting eating your popcorn, say, OK, this is going to be a
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  good day. You know, something might
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  happen, something might screw up it.
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  Everybody on that. All right, look at that.
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  We're through #1 and #2 all we're talking about is posture
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  and then the punch step. Good.
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  All right, speed of movement on. Then let's just finish up on the
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  punch step. How fast you come out of the
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  back is totally unimportant. Do it correctly.
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  Maybe later on as they become even more experienced at it,
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  better at it. The speed out of the back is
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  correct. Was Carl Lewis a pretty good
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  long jumper? He was decent, won four Olympic
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  gold medals, right? All right, watch him on video.
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  He almost walks coming out of the back on the 1st 2 steps.
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  You don't have to be fast. You have to be correct.
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  Now, if you're not carrying enough speed, this is a
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  coaching. This is adaptation of coaching.
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  If the athlete is doing all this but only jumping 20 feet for
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  argument's sake, and you know he's not carrying as much speed
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  at the moment of takeoff and he's going from six left, how do
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  you get more speed? How did the back come faster?
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  No, make sure you kept correct. Instead of 6 left, go to seven
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  left. Or maybe go to 8 left or
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  something like that, but make sure it's correct.
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  Makes sense? Simple.
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  OK. Hey gang, Mike Cunningham here.
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  Hey, I hope you enjoyed this episode of the Guild 1918
• 19:54
  Project series. It's really my mission, my
• 19:57
  passion to bring you massive amounts of value and I hope this
• 20:01
  one hit the mark. The Gil 1918 Project is really
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  dependent on you if for you to build your own episode, to hear
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  your voice, to have your voice heard you have something to say
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  and teach other coaches out there.
• 20:14
  So please get a hold of me e-mail text message.
• 20:19
  Twitter smoke signals get a hold of me and let's help create your
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  episode of the Guild 1918 Project.
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  Hope you enjoy today, they will see you tomorrow.