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.

Birmingham UK, GMAC & HPC Training Centre

"Nature has provided man with the possibility to enhance his abilities in extreme situations, and we need to utilise it in the training of the high class athlete." -- Prof. Yuri Verkhoshansky. More on this man´s training philosophy and systems soon….

Back in England for xmas I took the time to go back the Perry Bar training site and the Birmingham High Performance Centre to talk all day with my old friend Darren Joseph, coach to high jumpers Jordan Roach and Phillis. Also Andy Paul, a very nice old friend who´s a coach. I missed my other friends and old training partner Tom Parsons and coach Fuzz Armed, GB national high jump coach, as I got enchanted by the new Gymnastics & Martial Arts Centre (GMAC) next door.



GMAC - An excellent training centre that has been built, next to where I used to train indoors, at Alexander Stadium in Birmingham. The fact that it is only 10 meters from the athletics high performance centre is exciting for me, because sooner or later the athletes will begin to understand the value of postural gymnastic training to their performance, and when they do there are some of the best training facilities and coaches in the world ready to be used. 10 Meters is not a lot, but it can be a mile in terms of communication and understanding. It would be nice to see the physical gap between the building covered, with open access either side to a cafe that sells training recovery drinks and protein supplements. Then both world class gymnasts and athletes will have a place to discuss ideas and shared problems.

Phil Barrow is the head coach at the City of Birmingham Gymnastics Club. If you have any interest in gymnastics he IS your man, a charming individual and a world class instructor. I we had a good chat about some old friends and discussed Vincenzo Canali´s work.

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 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

High jump Phase 1 – Strength & Conditioning

Nikolai - Winter 2009

Phase 1 - Strength & Conditioning
Week 1 - 5 Mon, Wed, Fri = 3 x week @ Sognsvann
Week 6 Rest

Warm up

Stretches 1 - 7 and dynamics

Skipping 2 mins (250 jumps)

Drills
5m ankle x3
5m ankle, 5m heel x3
5 m ankle, 5 m heel, 5 m knee x3
Total 90 m

Barbell Complex 20kg
Upright row 7
High pull snatch 7
Squat press 7
Good mornings 7
Bent over row 7
Dead lift 7
Bicepp Curl 7
Total 49

Clean 70% max (explosive power)
3 sets x 10 reps @ 40-45 kg
5 Tiggers + 90 sec rest between sets
Total = 30 reps + 30 contacts

Squat (Quads + Hams)
1 x 10 @ 20 kg - Front + Full
1 x 10 @ 40 kg - Front + Full
3 x 10 @ 80 kg - Back + 90´ + 8 Box Split Jumps
1 x 10 @ 40 kg - Front + Full
90 sec rest between sets
Total = 40 reps + 24 contacts

Calf Raises (Gastroc)
5 x 20 @ 40/60/80/60/40 kg
30 - 40 sec rest between sets
Total = 100 reps

M. Greene (Stimulus - Response)
3 x 5 @ 45 kg 1-5 sec hold + clap
5 x Box 2 Box + 90 sec rest between sets
Total = 15 reps + 15 contacts

Core Abs
90 Degrees 20 - 30 sec
Head raise 20 - 30 reps
60 Degrees 20 - 30 sec
Plank 20 - 30 sec
Rev. Plank 20 - 30 sec
Sides L + R 20 - 30 sec
Slow s leg 20 - 30 sec
Slow b leg 20 - 30 sec
Total 3,30 - 5,30 min
2-3 Sets + 2 min rest

Cool Down
3 x 30 m Tempo Sprint
Stretches 8 - 15
Skipping 2 mins (250 jumps)

High jump Phase 1 – Strength & Conditioning

Nikolai - Winter 2009

Phase 1 - Strength & Conditioning
Week 1 - 5 Mon, Wed, Fri = 3 x week @ Sognsvann
Week 6 Rest

Warm up

Stretches 1 - 7 and dynamics

Skipping 2 mins (250 jumps)

Drills
5m ankle x3
5m ankle, 5m heel x3
5 m ankle, 5 m heel, 5 m knee x3
Total 90 m

Barbell Complex 20kg
Upright row 7
High pull snatch 7
Squat press 7
Good mornings 7
Bent over row 7
Dead lift 7
Bicepp Curl 7
Total 49

Clean 70% max (explosive power)
3 sets x 10 reps @ 40-45 kg
5 Tiggers + 90 sec rest between sets
Total = 30 reps + 30 contacts

Squat (Quads + Hams)
1 x 10 @ 20 kg - Front + Full
1 x 10 @ 40 kg - Front + Full
3 x 10 @ 80 kg - Back + 90´ + 8 Box Split Jumps
1 x 10 @ 40 kg - Front + Full
90 sec rest between sets
Total = 40 reps + 24 contacts

Calf Raises (Gastroc)
5 x 20 @ 40/60/80/60/40 kg
30 - 40 sec rest between sets
Total = 100 reps

M. Greene (Stimulus - Response)
3 x 5 @ 45 kg 1-5 sec hold + clap
5 x Box 2 Box + 90 sec rest between sets
Total = 15 reps + 15 contacts

Core Abs
90 Degrees 20 - 30 sec
Head raise 20 - 30 reps
60 Degrees 20 - 30 sec
Plank 20 - 30 sec
Rev. Plank 20 - 30 sec
Sides L + R 20 - 30 sec
Slow s leg 20 - 30 sec
Slow b leg 20 - 30 sec
Total 3,30 - 5,30 min
2-3 Sets + 2 min rest

Cool Down
3 x 30 m Tempo Sprint
Stretches 8 - 15
Skipping 2 mins (250 jumps)

High jump Phase 1 – Strength & Conditioning

Nikolai - Winter 2009

Phase 1 - Strength & Conditioning
Week 1 - 5 Mon, Wed, Fri = 3 x week @ Sognsvann
Week 6 Rest

Warm up

Stretches 1 - 7 and dynamics

Skipping 2 mins (250 jumps)

Drills
5m ankle x3
5m ankle, 5m heel x3
5 m ankle, 5 m heel, 5 m knee x3
Total 90 m

Barbell Complex 20kg
Upright row 7
High pull snatch 7
Squat press 7
Good mornings 7
Bent over row 7
Dead lift 7
Bicepp Curl 7
Total 49

Clean 70% max (explosive power)
3 sets x 10 reps @ 40-45 kg
5 Tiggers + 90 sec rest between sets
Total = 30 reps + 30 contacts

Squat (Quads + Hams)
1 x 10 @ 20 kg - Front + Full
1 x 10 @ 40 kg - Front + Full
3 x 10 @ 80 kg - Back + 90´ + 8 Box Split Jumps
1 x 10 @ 40 kg - Front + Full
90 sec rest between sets
Total = 40 reps + 24 contacts

Calf Raises (Gastroc)
5 x 20 @ 40/60/80/60/40 kg
30 - 40 sec rest between sets
Total = 100 reps

M. Greene (Stimulus - Response)
3 x 5 @ 45 kg 1-5 sec hold + clap
5 x Box 2 Box + 90 sec rest between sets
Total = 15 reps + 15 contacts

Core Abs
90 Degrees 20 - 30 sec
Head raise 20 - 30 reps
60 Degrees 20 - 30 sec
Plank 20 - 30 sec
Rev. Plank 20 - 30 sec
Sides L + R 20 - 30 sec
Slow s leg 20 - 30 sec
Slow b leg 20 - 30 sec
Total 3,30 - 5,30 min
2-3 Sets + 2 min rest

Cool Down
3 x 30 m Tempo Sprint
Stretches 8 - 15
Skipping 2 mins (250 jumps)

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...

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Weight Lifting Session for Fun

OK, so here is the lifting session I have been doing about twice a week for my legs and jumping power. I fit my training in between my personal training clients, so I do it fast with as little rest as I can cope with. The lifting I will complete with in about 40 min max. For warm-up I do 2000m rowing or 10 min X-trainer, also 1 min petella (knee cap) massage each leg. Due to my weight lifting shoes being lost in the post to Norway (very upset as they were signed by Steve Smith, UK high jump record holder), I only use regular trainers and no wrist straps. My goal is to clean 100+ kg before I am 30 yrs old at the end of August 2009. Then my session, at 75 kg body weight, is:

Barbell complex 20 kg 1 set of 10 reps
Over head full squat 20 kg 1 x 10

Clean:
60 kg 1 x 8
80 kg 1 x 4
85 kg 1 x 3
95 kg 1 x 2

Full Squat (fast acceleration all the way up)
40 kg 1 x 10
60 kg 1 x 10
80 kg 1 x 10

90º Squat
100 kg 1 x 10
120 kg 1 x 10

Full Squat Wide Stance (fast acceleration all the way up)
60 kg 1 x 10
40 kg 1 x 10

Calf Raises From Step (fast and full range - 30 sec rest)
60 kg 1 x 20
80 kg 1 x 20
100 kg 1 x 20
80 kg 1 x 20
60 kg 1 x 20

15 min X-Trainer + Physio Ball sit-ups 10 kg x 100 reps

High Jump Run-Up Calculation

DOWNLOAD EXCEL FILE CALCULATOR $10

How to calculate a curved 8 stride high jump run-up for the flop technique.
1 Curve length
2 Take-off position
3 Take-off angle
Are all important in a good run-up. This video shows how to measure the average curve thength. Then using the calculation programme the correct dimensions can be measure and marked out.

[youtube=http://www.youtube.com/watch?v=ezLnSF6xj7o]

VIDEO DOWNLOAD 15 Mb

Using the Excel file change the numbers in the red boxes. Use the technique in the video to measure straight and curve length. A good take-off angle is 30 - 35 degrees, below 30 increases the risk of medial ankle injury. The take-off position depends on run-up speed and the bar height. Higher speeds (7.5 m/s +) and bars (2.20m +) require a take-off position over 1m out from the bar (position 'y')and less than 30cm from the end of the bar (position 'x'). Junior jumpers should practice jumping from approx. x = 0,35m y = 0, 70m. This position should be decided by a high jump coach or using video analysis.

The resulting figures are the measurement where the run-up markers should be placed to visually guide the athlete through the predetermined and practiced run-up.

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

Gøteburg G.P. Womens High Jump

Folksom G.P. Gøteburg high jump competition 24/6/08
Stina Kufaas, Emma Green, Tia Halibute

[googlevideo=http://video.google.com/videoplay?docid=-1722885242110284198&hl=en]

Junior Long Jump Competition, Bislett, Oslo

This video is a seletion of competitive jumps by a number of junior long jumpers that I train on a weekly basis at Bislett stadium. May 2008

Click the image to view and download

[youtube=http://www.youtube.com/watch?v=C3W-SZqQBhI]

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]

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]

Step Ups - Weight Lifting

Step ups done with around body weight on to a 15 cm high step. This is a good single leg exercise for jumpers. The low box is closer to the angle of knee flexion used in jumping than a large box. This helps event specific power co-ordination. The transfer of weight between feet must be as fast as possible with a high pic up and knee lift. A high and full, fast hip extension is essential. 3 sets of 8 - 10 reps per leg followed by plyometric box jumps between sets for max height will maintain muscle speed.

Click this link to view and download

[googlevideo=http://video.google.com/videoplay?docid=-4859274106275013959&hl=en]

Oslo & Akershus Friidrett

While in karlstad the Oslo junior athletes did some high jump training. Click the picture below to view and dowland the video of some of the jumps.

Julien Le Cornec Video's

Julien has created space dedicated to high jumping. He has an excellent archive of jumps at various hights for you to view. He also has an number of high jump articals for all the researching coaches out there. The site is in french but can be translated by clicking the flags on the left.

Go direct to his site at:

www.jump.and.feel.free.fr

I have compiled some of his best video's in to a 3 min clip that you can view and dowload by clicking the pic below:

[googlevideo=http://video.google.com/videoplay?docid=-4565578324524504777&hl=en]