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Posture, Timing, Rotation, Elasticity:

How to Negotiate Horizontal Jumping

Jennifer McHugh

Girls Track & Field, Reagan High School

@jmchug4

jmchug@neisd.net

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Listen To and Read These

  • Joel Smith, Speed Strength and Just Fly Podcast
  • Adarian Barr, BARR Running
  • Chris Korfist, RPR
  • Cal Deitz, Triphasic Training

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POSTURE

TIMING

ELASTICITY

ROTATION

  1. High-velocity sport movement with real-life perception and emotional stimulus.
  2. Low-velocity strength, posture, and body awareness.
  3. Middle takes care of itself over time.

FIELD EVENT PHILOSOPHY

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Horizontal Jumps: Low-Resolution View

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  1. Prime: Neurological Performance Enhancement
  2. Train: Resolving Puzzles
  3. Teach: Prioritize

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Prime: NPE

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INJURIES

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Autonomic (Involuntary) Nervous System

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Survival

Sympathetic

Parasympathetic

Reflexive

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Anabolic/Rest

RESOLVE PROBLEMS

Recovery

Fight or Flight

Reduced Limb Signal

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Catabolic/Stress

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HIGH INHIBITION

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Autonomic (Involuntary) Nervous System

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RESOLVE PROBLEMS

HIGH INHIBITION

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Inhibition

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CNS reduces physical capability

to protect the body.

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Resolving Puzzles Video-Myelin

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Prime: NPE

  • NPE-RPR wake ups
  • Isometrics - 30-60”
    • R/L Lunge
    • Knees Over Toes
  • Glute activation

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INJURIES

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Brain cares ONLY

about SAFETY.

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Great, but How?

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Prime: NPE Enhance Vision

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Prime: NPE

  1. Activate
  2. Clear Compensations
  3. Reduce Inhibition

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INJURIES

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Train

  1. Posterior Development
  2. Horizontal-Force Focus
  3. Resolving Puzzles

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Resolving Puzzles

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Training:�Resolving Puzzles

  • High Dopamine
  • Engage with environment
  • Stimulates neurology
  • Heightens
    • Vestibular awareness
    • Coordination
    • Timing

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FRUSTRATION

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Training:

Resolving Puzzles

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  • Head turned
  • Single arm
  • Eye closed
  • Use different surfaces
  • Add wickets
    • Head turn, eye closed

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Training AND Teaching:

Create the Right Obstacle

  • Mats
  • Alternate Landing
  • Lila Weights
  • Hand-Held Object

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Training AND Teaching:

Bounding with Purpose (unilateral or bilateral)

  • Drum
    • Relaxation and rhythm
  • Wicket
    • Rhythm
  • Box Bound
    • Patience and hip extension
  • Progressive
    • Progress and hold until breakdown
  • Pipe
    • Posture

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Train��Stimulate Neurology� - Resolve Puzzles�Strength (Posterior/Horizontal)� - Sprint Presentation�

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Teach

Prioritized Technique:�1. Approach�2. Arms�3. Landing

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Prioritized Technique

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APPROACH

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ARMS

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LANDING

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MICRODOSE

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Prioritized Technique:

Approach–High School

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6 – Acceleration

4-6 – Transition

4 – Continuation

  • Drive and Build Speed
  • Power
  • Drop cone @ 4
  • Max V Posture and Rhythm
  • Speed Boost
  • Maintain Speed
  • Penultimate
  • Attack Board

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Prioritized Technique:

Approach

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  • Bleacher march
  • Elevate take off…BUT not too much!
    • Timing of practice vs. competition
  • LJ Penultimate
    • Incomplete push
    • Use alternating mats to simulate
  • Secure mark away from runway

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Prioritized Technique:

ARMS

ARMS DRIVE THE MACHINE

  • Allow for variation
  • Create patience and timing
  • Manage collisions and counter rotation

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Prioritized Technique:

ARMS

ARMS DRIVE THE MACHINE

Resolve Puzzle Drills:

  • Arms-only flight
  • Bleacher work-tempo
  • Part-to-whole progression
  • Alternate Landing
  • Throw Socks
    • Create hip/hand separation
  • Lila Weights
    • Create the right obstacle

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Prioritized Technique:

Landing

Landing is ACTIVE! Never PASSIVE.

  1. Engage torso
  2. Extend heels
  3. Create separation with arms
  4. Anchor heels
  5. Engage hamstrings
  6. PULL

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EXTEND – SEPARATE - ANCHOR - PULL

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5-6

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Prioritized Technique:

Landing

SUGAR COOKIES!

Teaching Progression:

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Keep torso and

hamstrings engaged!

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Teach

  1. Prioritized Technique
    1. Approach
    2. Arms
    3. Landing

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PRIME

TRAIN

TEACH

Low Velocity-Strength / Posture

Resolve Puzzles

Strength

Neurological Performance Enhancement

Approach

Reduce Inhibition

Landing

Arms

Vision

Vestibular

Activate

Clear Compensations

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Thank You!

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