Norwegian Record in womens long jump

European Championship BARCELONA (from ANB)

A week ago, she considered dropping out of the European Championships. But now Margrethe Renstrøm does not regret that she changed her mind.

[youtube=http://www.youtube.com/watch?v=W63QyRr_MAY]

Without the pressures and expectations, due to her knee, Margrethe Renstrøm qualified for the long jump final in Barcelona. Against all odds, she improved her Norwegian record from last year by 4cm - to 6.68m.

And was rewarded with an unexpected in the final of her  European Championship debut.

Unreal

- "This is hardly to be believe. Yes, almost unreal," exclaimed 25-year-old from Søgne when she had barely digested the record shock.

Almost a year she has struggled with jumpers knee in her right leg. Also when she beat Berit Bert´s legendary and ancient Norwegian record (6.56) in the National finals in Lillehammer last year, she was bothered by it.

- "But I have managed to keep it in check, partly by adding to the training so that the load on the right leg has become less, "says Renstrøm. But a week ago the pain worsened. It was so bad that she seriously considered dropping the whole European tour.

She had written off the final

- "But after a training session in Kristiansand Stadium last Thursday, I decided nevertheless to travel", she says.

And the regret she certainly does not today. For now, she is suddenly in the European Championship finals, she had long ago written off the possibility of.

- Early in the season there was a realistic goal. But this situation has been in the past, there has not been in my thoughts, "said Tjalve-girl overwhelmed.

- I was really happy just to come here, and had no pressure at all, "she adds.

Rises when it comes
But perhaps precisely why it was surprising result as it was - in addition to that, she apparently is a championship performer.

- Yes, I have the ability to raise me in the championship. It can often go so-so in training, but I manage to exploit the tension positive regard, "says Southerners, who either could not unsettle that first jump was dead.

- I had not completed a full jump more than once in the past month, so I was very uncertain in advance. Front of the second attempt I moved the run-half feet backwards to be sure. And it ended with a perfect board. There was absolutely no talk of a hedge jump. I just "snogging the" smiling Margrethe.

The situation reminded undeniably the Championship last year, when she was struck with a record jump by four invalid attempts. (ANB)

Switching satsfot?
Our record holder in long jump has long considered to replace satsfot.

- I did not take a chance on it now, but there is a possibility that I will do it eventually, "said Renstrøm who jumped 6.10 to bet on his left foot.

But that is enough right foot in Wednesday's European Championship finals. A final she had expected to see from the stands. Now, she is instead one of the players.

Against all odds.

Nigel Lewis – Emails and response

THE JUMPS NEWSLETTER Nigel Lewis: Senior UK Athletics Jumps Coach Friday April 2nd 2010 NEWS Hi Simon I tutored for UK Athletics last weekend in Birmingham and Aberystwyth. Travelled over 400 miles and met  some great coaches. Over 170 coaches now subscribe to my newsletter and last weekend in Birmingham one of the aspiring coaches I was assessing was one of the coaches who subscribe to this newsletter. Her name was Lisa from Peterborough, and she passed as a Level 2 coach so can now 'fly solo' and gather around her a group of talented jumpers to coach and hopefully make a difference to their lives. At Birmingham by sheer coincidence was discussing drills for triple jump, we looked out of the window and Phillips Idowu was 'drilling' on the infield. He was working on combination hopping and bounding and looked very quick and strong. I told the group of 14 coaches that I had planned it for them ......some of them even believed me!!! Been busy this week on my DVD Power Point Presentation with audio commentary. Should be ready by early summer. I had an interesting email from Anthony Bateman [see below] Hi Nigel, Your letter was forwarded to me by a colleague long jump coach and one I found very interesting. One point I tend to explain differently from yours when coaching the hang movement is, instead of saying drop the lead leg, rather, allow the body to catch up and pass it into the long peak-height position. This seems to avoid possible forced movements that could spoil the upper body positioning. I'd be interested to know your thoughts on this. Its not a great deal different but to me it is a more natural explanation. Great contrbution you are making and a number of LJ coaches I have spoken to have nothing but praise for what you are doing. You may not get much directly but the appreciation is there. Regards, Tony Bateman, Winchester & District AC. MY REPLY WAS: Hi Tony, Thanks for your email a short while ago. I agree that there are many ways of explaining movement patterns and technical points. I love coaching the hang but would consider it to be the most difficult of styles to coach effectively. The hitch-kick being the easiest. When I introduce the hang to a jumper who is 'ready' and has mastered the stride jump initially, I ask them them to straighten and then extend the free leg so that it become a strong long lever and can then be driven downwards and backwards to 'meet up' with the take-off leg. I find that by doing this creates a firmess and added tension to the core as well as positioning the hips and it then helps to stabilise and create that long shape we are looking for and ultimately creates a moment of inertia to slow down forward rot ation. Younger jumpers who employ the hang find it difficult to get into and hold this long, pin like shape in the air. They also find it difficult to get into the L shape at the apex of the jump - with the legs bend at 90 degrees at the knee to allow for the legs to come through as short, fast dynamic levers to give a good leg chute. Thanks for your comments Tony - much appreciated and will mention your views in my next newsletter [if you don't mind]

THE APPROACH RUN [2]

CONTINUING FROM LAST WEEK How does the jumper accomplish an accurate approach? This is a problem that all coaches and their jumpers have. It appears to never go away and I get many emails asking how can coaches ensure that their jumpers do not continually foul out or jump from well behind the board. So here are some tips from Randy Huntington: Practice! Practice! Practice!Practice!Practice!Practice! Energy Distribution down the runway! Programming Adjusting Accuracy and Visual Control PROGRAMMING Consistency of Stride Pattern - loads of statistics out there that show that it is nigh on impossible to guarantee that all the strides in the approach run remain the same for every approach run over a jumpers career. So this is a component that must be consatntly practiced and rehearsed. All the phases of the approach run must be worked on. The start over the first 5/6 strides should be looked at with great detail. If a jumper is 'lazy' over these first few strides then the mid phase and attack to the board will be comprimised. I work hard with my jumpers on the start. The big question is do you have a walk/jog on or adopt a static start? I have favoured a static start for the younger jumpers until they have more experience. THIS TOPIC WILL BE LOOKED AT NEXT WEEK Accumulation of Errors - for every error the jumper makes over the first 6 strides will have that knock on effect and the jumper will have to make several adjustments as he/she nears the board. Youngsters are unable to do this on a consistent basis and is possibly one of the major reasons that they fail to find the board and foul out. I have often stated the fact that the approach run is a complex serial skill amd must be treated as such. I liked this analogy from Randy: The long jump approach run is a dance - You are on a stage so you MUST choreograph your approach ADJUSTING Adjusting the position of their measured start mark.  We need to spend a great deal of time practicing this under a variety of conditions. I have my jumpers 'move' their check mark backwards and forwards during a session. They still MUST attempt to hit the board. They must develop spatial awareness and be able to make minor adjustments to body positioning and running action earlier in the approach run rather than 3 to 4 strides from the board. Accuracy (Visual Control/Steering) As they approach the board they modify their stride pattern to hit the board accurately. Use of oversize board (different colors) for a time to help the athlete adapt to visual control and overcome the fear of fouling. This is a subconscious event! In the absence of an oversize board I enscribe a 1 metre chalk circle from which they take off from [actually I've never seen an oversize board!] The moment they begin their approach run they are attempting to run in a STRAIGHT LINE to the boad. You've only got to have a few of the strides containing unwanted lateral movements and the chances of missing the board are hightened. I sometimes place a white chalked line right up the centre of the approach run. Jumpers have to be able to 'steer' up the runway. TO BE CONTINUED NEXT WEEK

TRIPLE JUMP 'JUMP' DEVELOPMENT

Spent a few hours on Thursday morning working with a 19 year old triple jumper who I expect to jump beyond 15mts this summer. He told me that he had never been shown how to land from the jump phase. Up until that morning he always landed virtually upright and was possibly losing 50cms. So we spent over an hour on developing: 'the long low hop - the 'bound' - ending with a split and pull ' A lot of empahsis was placed on ensuring that he was running into the hop phase as opposed to preparing to hop. I consider the hop phase to be an extension of the approach run. The take-off angle into the hop phase being crucial. It was slow patient work but at the end of this specific drills session I had him taking the speed in to the hop and then utilising that speed throughout the remaining phases AND he was able to take off effectively from the step landing into an efficient landing position. I shall elaborate on the details of the this skilled practice next week............. All for this week Have a Happy Easter, Nigel My response, Hey Nigel, Love your letters they are great, and I´m glad to hear people are listening to you in B´ham..... Margrethe Renstrøm finally set a new Norwegian record of 6.64m last summer and went to the World finals. She had 60% plus of her competition jumps as fouls due to her aggressive approach in previous years. Also her final stride used to be too long causing problems. A bag full of drills daily helped.... Its been years since I´ve seen or heard any coach actually touch upon the real reasons for approach variation. Keep pushing and maybe it will dawn on them... In 99-2000 I was working daily under Dr F-X Li at B´ham uni on standard deviation (SD) of foot strikes with data from all over the world from Carl Lewis to non athletes. Strangely about 1 in 200 people will run like robots with no SD in toe to board distance when long jumping.... This does not mean they are good at hitting the board. It just means they have no SD. Understanding this gait regulation system in humans is crucial in developing learning paradigms for coaches. Stride length is regulated by air time between foot contacts. I.e. tempo and rhythm, you need too ´feel´the rhythm to ´enjoy´ the ride. Stride air time is regulated by vertical impulse of the foot strike. Time to contact to an object (take-off board) is calculated by the rate of radial expansion of two points on the object within the visual field. I use two bright cones on the edges of the board. SO a strong connection needs to be made, in the athletes mind, between the rate of expansion of the cones and the vertical pressure of each stride. The ´zeroing in´on the board only happens during the last 7 strides, so consistently the start mark position has little baring on the take-off point. I use a 4 stride from the board mark in competition warm up. Take an average from a load of run through´s. Some times the officals won´t notice, and leave it there during competition. The athlete is trying to hit the board and not the 4th marker as that is strictly for me only. I instruct the athlete to move the start mark forward or back relative to their foot placement on the 4th mark, NOT THE BOARD. I have had a lot of success with this technique. I will be fascinated to find out what you think of this approach and my thinking. I tell the athletes that your mind is like a parachute, if its not open it will not work! Keep up the good work Nigel, I´m following. Kind regards Simon Hunt

Norwegian Bobsled Sprint Training

Sprint training for the bobsled team at sognsvann, Oslo, 14th Sept 2008. Here is the video of some of the drills, the full session is described below. To down load for your itune/ipod/iphone CLICK HERE and go to 'download' on the right of the video.

[googlevideo=http://video.google.com/videoplay?docid=-6011551603181452633&hl=en]
Jog & stretch

20m dynamic stretch - arms forward
- arms backward
- arms across
- legs straight
- legs straight, across body
- legs straight, sideways

Drills
10m ankle roll - run x2
5m ankle roll, 5m heel flick - run x2
5m ankle roll, 5m heel flick, 5m high knee - run x2
15m straight legs x2
15m straight leg left, heel flick right x2
15m fast feet - (10 fast 10 slow x3) x2
15m single knee drive - 1234 tempo x 2
15m Holm knee hops x2

Sprints
Constant acceleration of stride tempo, length and speed
20m + 25m + 30m + 35m + 40m = 5 runs 150m

Plyometrics
Standing long jump x3
Reverse standing long jump x3
3 bounds + jump x3
3 hops + jump x3 each leg

jog & stretch

Norwegian National Championships and Olympic Trials

I have had the pleasure of training Margrethe Renstrøm for over a year now and was pleased to see her achieve her 5th national title in that time. It was a convincing first round victory in the long jump, her only event this year, over a highly competitive Ida Macusson. The 6.33m jump equalled her non-windy personal record. This was a little short of her goal of the Norwegian record of 6.56m, which is looking ever more likely for this developing international athlete.

[youtube=http://www.youtube.com/watch?v=Lj5r6GmFE6I]

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]

M.Renstrøm Drills + Box Plyometrics

Bislett Saturday 21st June 08
Drill + Box Jumps

Jog + Stretch

Full Drill 3x15 m roll, flick, high knee + transition
Straight legs 2x10 m small and delicate
Straight legs 2x20 m increasing speed and stride + sprint off
Claw Backs 2x15 m increasing height

Fast Arms + Feet
10 fast + 10 slow (x 3) over 15 m, 3 reps total

Box Jumps
Depth jump x 3 reps @ 20 + 40 cm
Depth - rebound x 3 reps @ 20 - 20 cm, 20 - 40 cm, 20 - 60 cm
3 Box 20 cm continuous + return, x 3 reps
3 Box 20 cm continuous + knee drive in air off last box, x 3 reps
3 Box 20 cm continuous, single foot on boxes, x 3 reps
5 Box 90º maze x 3 reps
40 cm Box split rebounds 3 x 6 reps
3 Box running x 3 reps @ 9 feet + x 3 reps @ 10 feet - good leg shoot and take-off knee drive through

Sprinting
Rhythm increasing runs 20, 25 30, 30 m

Jog + Stretch

M Renstrøm Weights Session

Sognsvann Friday 20th June

Vibration 3x2 mins @ 12, 20, 40 hz
Cycle + jog 10 mins

Holm Box Runs 3 @ 9 feet apart + 3 @ 10 feet apart. Right foot take off.

Barbell warm-up 20 kg

Front Squat 90º 2x6 reps @ 60, 80 kg
Back Squat 45º 3x3 reps @ 110, 120, 130 kg - explosive ( felt easy and light )

Snatch 2x6 reps @ 20, 25 kg
3x3 reps @ 35 kg - split legs

Split Jumps 20 reps @ 35 kg
16 reps @ 40 kg
12 reps @ 42.5 kg

Hold + Clap 1-5sec 3x5 reps @ 67.5, 70, 72.5 kg

Bench-press 3x3 @ 55 kg

Sprint 3x20 m - relaxed strides
Fast Feet + Hands 5x30 reps - rhythm acceleration

Wobble Board Squat 2x10 reps, 3 kg ball
Take off kicks 10 reps each leg
Take off throws 10 reps each leg, 3 kg ball

Medicine Ball 3 kg Feet up rebound throw 25 reps
Hip raise and throw 10 reps
Side twist throws 10 reps each side

Calf Raise 3x50 reps fast body weight - full range
Toe Raise 3x15 reps 8 kg

Stretch + Cycle 10 mins
Vibration 3x2 mins @ 12, 20, 40 hz

[googlevideo=http://video.google.com/videoplay?docid=-4533748086658026209&hl=en]

M. Renstrøm Speed and Medicine Ball

Bislett Wednesday 18th June 08
Speed and Medicine Ball

Jog + Stretch

Full Drill
3x15 m roll, flick, high knee + transition

Fast Arms + Feet
10 fast + 10 slow (x 3) over 15 m, 3 reps total
5 m fast + 10 m sprint + 5 m fast, 3 reps total
20 fast +10 slow + 20 fast, over 15 m, 2 reps total

Medicine Ball 3 kg
Throws:
Backward 2x5 reps 14 - 16 m
Forwards 2x5 reps 13 - 15 m
Upwards 2x5 reps
Kicks:
Double foot 2x10 reps
Single foot 2x5 reps

Jog + Stretch

M. Renstrøm Takes Gold in Norway

Norwegian National Womens Long Jump Final. Selected jumps and results. Margrethe Renstøm is now undefeated in long and triple jump in Norway since 2001 at both junior and senior levels. Picking up another 4 national jump title's this year. This now takes her to 24 national jump title's in total.

Full results here

Click pic to view and download.