Norwegian Athletics Training Conference

November 20 - 22 there was a very useful training conference at the Norwegian School of Sports Science. Here are some of the main highlights.

Vincenzo Canali - "Postural Base of Sport", this was a true eye opener. His method of ´kinetic chain´ testing and building in the body, is fundamental for all sports particularly athletics, gymnastics, swimming and all yoga/pilates. His methods are simple and straight forward, but are underpinned by an excellent knowledge of anatomy and physiology. His six phases 1) passive, 2) isometric, 3) eccentric, 4) concentric. 5) dynamic and 6) sports specific, really show how posture is the medium between which strength and technique combine to produce effective power in a sports specific movement. Since his workshop I have been incorporating his techniques with all my clients on a daily basis. I am currently working on my own presentation of his ideas with video, in the mean time you can see his work at:

http://www.stabhochsprung.com/epvc/gymnasticmovies/index.html

The presentation he gave is at:

http://www.stabhoch.com/epvc/canali_gymnastics.pdf

Plus a lot of pole vault videos relating to his work can be found at:

http://www.stabhochsprung.com/

When you understand how the body best deals with force, with regard to postural postion in the sagittal plane, it becomes obvious how and why athletes are using their bodies. For example in the high jump there are variations in technique, all of which can be justified regarding the mobility of the individuals kinetic chain, like foot up or down during the jump, lead arm position, lead knee position and sartorial strength relative to adductors and hamstring co-ordination. If you would like to discuss any of these aspects please just email or comment below.

Edvard Harnes - Strength and conditioning for jumps. I had a good chat to Edvard about his experience with the German national team, and his website can be found at:

http://www.trenerforeningen.org/

He has a lot of presentations and video at:

http://www.trenerforeningen.org/webmaster.shtml

Norwegian Athletics Training Conference

November 20 - 22 there was a very useful training conference at the Norwegian School of Sports Science. Here are some of the main highlights.

Vincenzo Canali - "Postural Base of Sport", this was a true eye opener. His method of ´kinetic chain´ testing and building in the body, is fundamental for all sports particularly athletics, gymnastics, swimming and all yoga/pilates. His methods are simple and straight forward, but are underpinned by an excellent knowledge of anatomy and physiology. His six phases 1) passive, 2) isometric, 3) eccentric, 4) concentric. 5) dynamic and 6) sports specific, really show how posture is the medium between which strength and technique combine to produce effective power in a sports specific movement. Since his workshop I have been incorporating his techniques with all my clients on a daily basis. I am currently working on my own presentation of his ideas with video, in the mean time you can see his work at:

http://www.stabhochsprung.com/epvc/gymnasticmovies/index.html

The presentation he gave is at:

http://www.stabhoch.com/epvc/canali_gymnastics.pdf

Plus a lot of pole vault videos relating to his work can be found at:

http://www.stabhochsprung.com/

When you understand how the body best deals with force, with regard to postural postion in the sagittal plane, it becomes obvious how and why athletes are using their bodies. For example in the high jump there are variations in technique, all of which can be justified regarding the mobility of the individuals kinetic chain, like foot up or down during the jump, lead arm position, lead knee position and sartorial strength relative to adductors and hamstring co-ordination. If you would like to discuss any of these aspects please just email or comment below.

Edvard Harnes - Strength and conditioning for jumps. I had a good chat to Edvard about his experience with the German national team, and his website can be found at:

http://www.trenerforeningen.org/

He has a lot of presentations and video at:

http://www.trenerforeningen.org/webmaster.shtml

www.Jumpmanual.com

www.Jumpmanual.com

This site provides great information about their jump training programme. I agree with their training techniques and  application, so go take a look for yourself, here are some comments about my site from Jacob at 'The Jump Manual' - thanks mate.

jacob@jumpmanual.com says...

"Hi, I do agree with this.. You keep rocking... Thanks for the excellent Hub!..keep going on with the good process..
I was still wondering at your info's ideas.. Thanks for sharing the ideas..Great Hub."

"Hi, very nice i have learned many tips from this page great nice job
fantastic hub full of information, well done!"

"Hi.. Really a very good points you have carried on..
Thanks for the valuable info's.. Great Hub!"

"Hi.. Really a very good points you have carried on..
The videos were very helpful!. Great Hub"

Renstrøm Box Take-Off

This is a simple variation of a box jump. The aim is too jump on to the box sideways landing in a high or long jump take-off position. This must be done by driving the take-off leg down onto the box making contact at the same time the knee and hip become fully extended. This is not a jump to 'step-up' on the box. The arms and free knee must drive up very fast to 'snap' into the take-off position on top of the box. This exercise is also good for take-off stability in the ankle joint. This exercise can be used as plyomectric drill between weightlifting sets e.g. squats.

Click this link to view and download

[googlevideo=http://video.google.com/videoplay?docid=7945870909890326015&hl=en]

Stefan Holm Barbell and Box Runing Exercises

After my visit to kalstad, Sweden, to train with and get jumping advice from 2004 Olympic Champ Stefan Holm and his father Johnny, I have incorporated two great exercises into my jumping programmes. The first is an extension of a movement drill used in warm-up by Stefan. The difference here is that a 15 – 20kg barbell is used. This exercise requires a very fast double arm and knee drive that must be co-ordinated. The planted leg must be driven down through the floor with full hip and knee extension. If you are new to this I recommend that it is first done with no weight or wooden pole, and progressed to a full barbell. This is a true co-ordination and speed exercise, if this movement is poor, reduce the weight used. The barbell take off twits that follow are to be done slowly and develop ankle stability as well as core rotational stability. Only use a weighted barbell if you are experienced in this exercise. I recommend using a wooden pole to practice on first

Click this link to view and download

[googlevideo=http://video.google.com/videoplay?docid=-1991349824612009262&hl=en]

The second exercise is a take-off specific plyometric drill. 3 Boxes are used 5 cm, 10 cm and a 15-20 cm. They are placed 11-12 feet apart. The aim of this exercise is to run over the boxes planting the take-off foot on the box and the opposite leg on the floor with a flat foot or toe contact. The leg used on the floor shoud not colapse and should push through with full hyperextension. The rhythm of this exercise is important and the time between the floor step and box step should be as short as possible. As a coach you should be able to hear this distinct rhythm.

Click this link to view and download

[youtube=http://www.youtube.com/watch?v=XCdRMasjBk8&feature=fvw]

US Jumps Coach Joel

Joel's JumpCoach Blog.

Check this smart blog out. US based Joel takes you through his training and philsophies on high jumping and strength training.  A nice personal guide to the inside of jump training that jumpers and coaches of all standards will appriciate. His 'Techniqual High Jump Manifesto' gives a good breakdown of high jump components. Click the highlighted text above to view, or you can go to see his videos on youtube at:

http://uk.youtube.com/jumpscoach

Circuit Training

Circuit training is excellent for your aerobic fitness, movement strength and recovery rates. Here is a circuit that I use in the 'Foundation and Base' phase of training. It is presented in MicroSoft Excel file. Click the image below to download.

Movement Drills

All athletic exercises require good technique to perform them. To show you how to build a usefull technique I have introduced a series of basic movement drill videos. These include walking and running transition drills, hurdle walk overs/knee drives drills and jumping drills. Click each picture below to view and download to your video-ipod to take away into your training environment.

Hurdle Walk Overs - Right knee drive, left knee drive and full walk overs
Focus on moving your legs fast and freely, using a big and fast arm action. This exercise is as much about arm technique as leg technique so make sure to remember this. Try placing white tape or arm bands around your wrists so you can easily see if you are driving you arms up to your eye level. Keep an upright body posture through out.
5 Hurdles 3-4 feet apart, waist height. Drive the right knee and step over the hurdle placing the foot straight down on the floor. Follow with the left using a hurdling trail leg action, again placing the foot straight down on the floor. Repeat as fast as possible for all 5 hurdles. This is one rep, perform 3 reps and move on to left knee knee drives. The technique is the same driving the left knee first, perform 3 reps and move onto full walk overs. For the full walk overs, step over each hurdle in one stride placing the foot straight down. All these exercises are good for your running action and hip mobility.

Hurdle Drills - Knee and Straight Leg Drives
Use 5 hurdles up to waist high, 3-4 feet apart. Knee Drives - Using a lateral movement drive each knee lifting the foot over each hurdle. Going over all 5 hurdles and back again is one rep. Do 3 reps and move on to Straight Leg Drives. For the Straight Leg Drives do the same but bring the leg over each hurdle while keeping it as straight as possible. Use a good arm action for both of these drills. Focus on a good posture and moving your legs as fast as you can. These drills are good for establishing rhythm and leg speed. It is good to do this in pairs, on either side of the hurdles, allowing athletes to compete for speed.

Brazilian Twists
Agility, Balance and Co-ordination. All of these are covered in this exercise. Be as quick as you can with the upper body when turning. Keep the legs neat with a high knee action and stay light on your feet bouncing on the ball of your foot. Use 5 hurdle up to waist height. Perform 3 reps clockwise and 3 reps anti-clockwise for one set. 2 - 3 sets will do it.

World's Fastest Men Documentary

Michael Johnson presents an inside look at sprinting and the motivation behind the athletes. A must see for any competitive sprinter. Click here or the picture to view and download to your video-ipod.

Air Time Technique

Three new videos demonstrating spatial awareness techniques for high jumpers and gymnasts. When performing these exercises stay relaxed and follow through with the movements focusing on creating the correct shape in the air with your body. Click each picture below to view and download to your video-ipod



Backwards Layout - create the shape of a Frosbry flop layout by jumping backwards and landing on your front. Repeat three times then move on to the the back-flip.



Back-flip - the same motion as the backwards layout except lead with the arms and hands and bring the legs over quickly while keeping them straight. Repeat three times then move on to the the back somersault.



Back Somersault - jump directly upwards and focus on tucking your knees towards your chest. The tighter you tuck the faster you will rotate. Try to slap your ankles with your hands, this will help to guide you. Repeat three times before taking a rest.

Weightlifting - Clean and Snatch Videos

The clean and snatch are the basic lifts in weightlifting. These are the exercises to train power for jumping and plyometrics. The snatch includes the regular and split techniques, along with an combined double lift inspired and filmed by Kevin Brown (Jamaican discus legend). Click each link below to view and download to your video-ipod

Clean Snatch

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Freestyle Weight Lifting

20kg weight lifting bar, freestyle cool down at the end of the session. Filmed at Norman Green Centre Solihull England. Arje, Luke and Si show how its done.

Click image to view and download
[googlevideo=http://video.google.com/videoplay?docid=8861953154791324706&hl=en]

Information Files

I will be adding information files for you to download. These files will be on a range of topics, anything from biomechanics to cardiac health. The files have a range of formats, some are presented as education lectures on Micosoft PowerPoint, some are PDF research documents and some are Microsoft Excel files. New files will appear as a new post with a link to download them.