SIMPLIFYING COMPLEXITY: �DEVELOPING TECHNICAL MODELS FOR THE TRIPLE JUMP�

Nickolas W. Davis

Head Coach – Women’s Track & Field

University of Wisconsin – La Crosse

INTRODUCTION - BACKGROUND

• Background:
• 18 years of coaching
• High School, NCAA DI & DIII levels
• Currently Women’s Head Coach at UW-La Crosse
• MS in sport psychology

• Inspired by:
• Personal growth as a coach
• Experiences with athletes
• Experimentation with training

INTRODUCTION - PURPOSE

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• Plans must be INTENTIONAL to achieve best outcomes
• Meet athletes where they are
• Prioritize & execute

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• “Clear the road” to athletes’ success
• Simplify complex concepts
• Develop physically & mentally

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INTRODUCTION - PURPOSE

• Overview:

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• Review Technical Components of the Triple Jump

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• Discuss Considerations for Building Effective Coaching Models
• Understanding needs
• Prioritizing & addressing needs

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• Discuss Role of Cueing Strategies

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TECHNICAL TRAINING COMPONENTS OF THE TRIPLE JUMP

TRAINING COMPONENTS OF THE TRIPLE JUMP

Strength

Speed

Flexibility

Endurance

Technical

Triple Jump

TRAINING COMPONENTS OF THE TJ: TECHNICAL FOCUS

• Sprint Mechanics
• Acceleration
• Vmax
• Rhythm
• Posture/Position

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• Technical Components of the Triple Jump
• Preparation
• Takeoff
• Phase Needs
• Hop
• Step
• Jump

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SPRINT MECHANICS REVIEW – ACCELERATION

• Acceleration
• Set Position
• Stance & Weight Distribution
• COM over heel
• Set Position
• Crouch & Rollover
• Start Mechanics
• “Violent Hip Extension”
• High Amplitudes & Displacement
• Enables Elastic Response
• Force Application
• Foot Strikes Behind to Underneath COM
• Contact times = long to short
• Gradual Vertical Pushing – SHIN ANGLES!
• Arms Forcefully Downward (long to short)

SPRINT MECHANICS REVIEW – MAX VELOCITY

• Vmax
• Continuation of Acceleration Phase
• Postural Integrity
• Neutral, tall
• Elastic Response
• Large Amplitudes
• Force Production
• Vertical Pushoff Angles
• Stride Frequency/Rhythm
• Optimal Increase

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TECHNICAL COMPONENTS REVIEW – TRIPLE JUMP

• Preparation
• Preserve speed from runway
• Posture in neutral & tall position
• Penultimate step
• Takeoff
• Touchdown – Vertical shin & “stacked”
• Amplified extension
• “Stretch & release”
• Shin rotation
• Arm Actions
• Single arm

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TECHNICAL COMPONENTS REVIEW – TRIPLE JUMP

• The Hop Phase
• Takeoff leg recovery
• Passive & late
• COM extends horizontally
• Free leg
• Extend & drop
• Push forward
• Finishing lower than hip
• Preserve pelvic alignment
• Step phase prep
• Low recovery of swing leg
• Heel lead & prerecruitment

TECHNICAL COMPONENTS REVIEW – TRIPLE JUMP

• The Step Phase
• Quality dependent on:
• Pelvic alignment
• Prior movement quality
• Trajectory angle
• Much greater than at TO
• Push 90 degrees

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• The Jump Phase
• Evaluate prior movement quality
• Increase trajectory
• Flight mechanics

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CONSIDERATIONS FOR DEVELOPING EFFECTIVE TECHNICAL MODELS

CONSIDERATIONS FOR DEVELOPING TECHNICAL MODELS

• Understanding the Athlete
• Physical & psychological characteristics

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• Assess Technical Flaws

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• Develop Intentional Plan
• Maximize ROI

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UNDERSTANDING THE ATHLETE

• Athlete Archetypes (Bartholomew, 2017)
• The “Novice”
• Low event IQ; inexperience
• High potential reward
• Lack patience
• The “Sleeping Giants”
• Hard-working/Dedicated
• Overlooked – Lack of self-belief
• The “Technician”
• Perfectionist
• Feedback addicted
• Over-think vs Compete

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NEEDS ASSESSMENT & DEVELOPING TECHNICAL MODELS

TYPICAL TECHNICAL NEEDS

• Technical Areas to Address

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• Faulty Sprint Mechanics

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• Preparation & Accuracy Issues

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• Faulty Jump Execution

PRIORITIZING TECHNICAL NEEDS

• Triple Jump Preparation
• Acceleration Mechanics => Vmax Mechanics => Rhythm & Accuracy

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• Triple Jump Execution
• Hop Phase Execution => Free Leg => Foot Contact Pattern

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• *Both happen concurrently & progressions build on each other

TJ PREPARATION - FAULTY ACCEL MECHANICS

• Acceleration Mechanics
• Issues in approach most often linked to acceleration
• Extensive time training/cueing proper technique
• Focus in GPP, present throughout
• Most common issues:
• Poor projection angle
• Poor pushing/ground contact technique
• Incomplete pushing; high stride frequency
• Poor pelvic position during transition to Vmax

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ADDRESSING ACCELERATION MECHANICS

• Acceleration Mechanics
• Addressing Common Errors
• Poor Projection Angle
• Multi-Jumps (SLJ & Dbl Leg Hops)
• Multi-Throws (UHF & Lunge Pass)

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• Pelvic Alignment
• Wall Drills w/ Walk-ins (Crouch & Rollover)

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• Stride Frequency Issues
• Resisted Runs (Hill Runs, Stadiums, Weighted Sleds)
• Acceleration Complexes
• 3-4 x (10m Heavy Sleds, 20m Light Sleds, 30m No Sled)
• 6 x (10m Heavy sled; Full Approach Rehearsal)
• 6-8 x (3 x Lunge Pass; Full Approach Rehearsal)

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TJ PREPARATION - FAULTY VMAX MECHANICS

• Vmax Mechanics
• Postural Issues During Vmax
• Slight forward lean
• Excessive plantar flexion
• Over-striding, slow ground contact times
• Excessive backside mechanics; high heel recovery

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ADDRESSING VMAX MECHANICS

• Max Velocity Posture & Mechanics
• Lower intensities in GPP & SPP; high intensities in PCP, CP
• Addressing common errors in Vmax:
• Plantar Flexion & Over-striding – Cue Foot Strike
• Dribble series (Ankle, Shin, Knee)
• Dribble bleeds (10m Ankle => 10m Shin => 10m Knee => Run)
• Wicket runs & complexes
• Flys

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• Anterior pelvic tilt – Cue posture
• Dribble series/bleeds
• Wicket runs & complexes
• Flys

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TJ PREPARATION: RHYTHM & ACCURACY

• Preparation: Rhythm & Accuracy Issues
• PELVIC ALIGNMENT!
• “Posture is the prerequisite to accuracy”
• Rhythm Concerns
• Accountability of “speed accuracy”
• Stride Length & stride frequency
• Accuracy
• Consistency & command

ADDRESSING RHYTHM & ACCURACY

• Rhythm & Accuracy
• Hold them accountable for rhythm
• Addressing rhythm & accuracy:
• 15m/10m/10m Runs (GPP)
• Drive – Continuation – Transition

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• “Free-Running” Approaches (late GPP, SPP)
• Blending w/ Natural Rhythm

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• Full Approaches w/ Takeoffs (late SPP through CP)

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• Sprint-Float-Sprint Drills (PCP & CP)

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FAULTY JUMP EXECUTION

• Hop Phase Execution
• Incomplete extension
• Poor angle; too high
• Impatient TO leg recovery
• Flexion reflex
• Free Leg
• Loss of pelvic alignment
• Contact timing issues
• Foot Contact Pattern
• Plantar-flexion
• Excessive or premature ground contact

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ADDRESSING HOP PHASE EXECUTION

• Hop Phase Execution
• Large amplitudes; Acute TO angle
• Pelvic alignment
• Addressing common errors:
• Continuous takeoffs (GPP & SPP)
• 1-2-3 Takeoffs (GPP, SPP, PCP)
• Hop phase into pit (GPP, SPP)
• Short app full jumps OR 20/20/20 jumps* (SPP, PCP)

1-2-3 TAKEOFFS

1-2-3 TAKEOFFS W/ RESISTANCE

HOP PHASE INTO PIT

SHORT APPROACH FULL JUMPS

ADDRESSING THE FREE LEG

• Free Leg
• Controlling rotation
• Delay TO leg recovery
• Extends & drops
• Addressing free leg:
• Hurdle simulation drills (GPP & Revisit)
• Bounding drills
• SL & RRLL Vert Bnds (GPP) => SL & RRLL Horz Bnds (SPP) => Speed Bnds (PCP & CP)
• Hop phase into pit
• Add wicket or box tap
• Short app full jumps OR 20/20/20 jumps (SPP & PCP)

HOP PHASE INTO PIT – FREE LEG

HOP PHASE INTO PIT – FREE LEG

ADDRESSING FOOT CONTACT PATTERNS

• Foot Contact Patterns
• Efficiency – Preserve horizontal velocity
• Dorsi-flexion & pre-recruitment
• Contact slightly in front of COM
• Heel Lead, rolling, ACTIVE
• Addressing foot contact:
• Vertical bounds (GPP) => Horizontal bounds (Late GPP & into SPP)
• Power skips for distance (GPP & Revisit*)
• Box variations (Alt Bnds in SPP; TJ’s in PCP & CP)
• Speed bound variations (PCP & CP)
• Short app full jumps OR 20/20/20 jumps (PCP & CP)

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ALT HORIZONTAL BOUNDS

DOUBLE DOUBLES - HORIZONTAL BOUNDS

ALT BOX BOUNDS

ALT BOX BOUNDS

ALT SPEED BOUNDS

FINAL PRODUCT

SOLIDIFYING TRAINING MODELS THROUGH EFFECTIVE CUEING

DEVELOPING MENTAL TRAINING MODELS

• Developing Cueing Systems (Winkelman, 2021)
• Manipulate motor learning
• Cues > Drills
• “Cues make drills come alive”
• Create clear & concise messaging regarding outcome
• Relevant to learner
• Creative
• Cue periodization
• Avoid staleness
• Progression of skill acquisition

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DEVELOPING MENTAL TRAINING MODELS

• Cueing Systems (cont.)
• Internal vs external focus
• Internal
• Conscious processing & interference
• Decreased accuracy
• Reduced power output
• Slower movement
• Over-analysis
• External
• Attention to outcome
• Automatic & relevant processing
• Enhanced performance

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DEVELOPING MENTAL TRAINING MODELS

• Building Your Cue Toolbox
• External > Internal
• Analogies
• Creative

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Acceleration Mechanics -> Vmax Mechanics -> Rhythm & Accuracy

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Hop Phase Execution -> Free Leg -> Foot Contact Pattern

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DEVELOPING MENTAL TRAINING MODELS

• Acceleration Cues
• Projection Angle
• “Up & out”
• “Project out”
• “Explode out”
• “Rise through the drive”
• Leg Action
• “Push the ground away”
• “Drive the track back”
• “Rip the track behind you”
• “Push up, push up, push up”
• Stride Length/Frequency
• “Build, build, build”
• “Push, push, push”
• “Powerful push”
• “Rhythm & rise”
• *Big brother’s bike analogy
• Arm Action
• “Big sweep”
• “Hammer back”

• Vmax Cues
• Posture
• “Push up”
• “Get tall”
• “To the sky”
• “Lengthen as you lift”
• “Get stacked”
• Foot Strike
• “Strike the ground”
• “Hammer the nail”
• “Punch the button”
• “Bounce”
• “Stiff Spring”
• “Attack down”
• Arms
• “Hammer the nail”
• “Punch down”

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DEVELOPING MENTAL TRAINING MODELS

• Jump Preparation Cues
• Final Approach Steps
• “Open”
• “Fast & free”
• “Fast & relaxed”
• “Stay tall”
• Body Position at Board
• “Get stacked up”
• “Flat & forceful”
• “Underneath”

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• Hop Phase Cues
• At Takeoff
• “Place & push”
• “Push the board back”
• “Big push”
• “Extend in front of the board”
• Angle of Takeoff
• “Be a rock skipping off water”
• “Loaded run”
• “Patient push”
• Takeoff Leg Recovery
• “Stretch & release”
• “Get elastic”
• “Patient”
• “Aggressive, then graceful”

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DEVELOPING MENTAL TRAINING MODELS

• Free Leg Cues
• Free Leg Movement
• “Drive/pop & drop”
• “Drive & hang”
• “Drive it & forget it”
• “Stretch & swing”
• “Run on air"
• Step Phase/Foot Contact Cues
• Preparing for Contact
• “Get frontside”
• “Let the ground come to you”
• “Prepare to push up”
• Ground Contact
• “Extend & roll”
• “Push up 90”
• “Bounce”
• “Lift & ride it out”

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• Jump Phase Cues
• At Takeoff
• “Active takeoff”
• “Paw & push up”
• “Drive up”
• “Lift to the sky”
• “Jump out of the gym”
• “Up & out”

THANK YOU!

Nickolas W. Davis

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Head Coach Women’s Track & Field

University of Wisconsin-La Crosse

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Email: ndavis@uwlax.edu

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IG: @jumpingbeard