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(RBR Archives) Teaching 101: Heat Up & Cool Down for the Jumps, by Roy Stevenson
Up to date February 15, 2023. Discovered this piece in our archives, and thought it would make some sense for the coaches who’re working with their jumpers for the indoor season. Roy Stevenson wrote this collection for us in 2012, and it makes big sense for younger jumpers. Correct warm-up and cool-down are an effective way to stop accidents.
The united statesA. has a protracted custom within the jumps: Lengthy Bounce, Triple Bounce, and Excessive Bounce. Christian Taylor, Will Claye, Tori Franklin, and Vashti Cunningham are among the many stars within the leap occasions.
The jumps are technical occasions. A correct warm-up is essential to your success, as is the cool-down. Ask any of the above, and they’re going to inform you that, in the long run, the jumps are gained by those that are targeted, prepared, and might compete on the large day. Are you prepared?
Roy Stevenson wrote this piece for American Monitor & Subject on warming up and cooling down for the jumps. We expect one can find it very useful!
Warming up and Cooling Down for the Jumps
By Roy Stevenson
Due to the extremely ballistic nature of the jumps, they require a strong warm-up earlier than coaching and competitors. Warming up readies the jumper’s muscle mass by growing the power of their muscle contractions and rushing up muscle contraction fee, offering that much-needed energy and velocity on the runway. Warming up additionally helps nervous athletes stabilize their adrenalin rush earlier than the competitors.
Part One: Begin the warm-up with 10-Quarter-hour of jogging to extend physique temperature–sluggish and simple.
Part Two: Instantly after jogging, jumpers ought to carry out a collection of dynamic stretching workouts to scale back muscle stiffness. Though they’ll begin with static stretches, ballistic stretches by means of a variety of movement work greatest as a result of they’re nearer to the jumper’s precise actions in competitors; and analysis exhibits that static stretching workouts don’t simulate fast working motion and may very well trigger a discount in leg energy.
Part Three: The jumper progresses to 15-20 minutes of common and jump-specific drills. These drills put the ending touches on the nice and cozy up and put together the athlete for leap coaching or competitors. Given the necessities for profitable leaping (velocity, energy, agility), the drills ought to embrace just a few leg velocity workouts that may simply be accomplished with the sprinters.
Eugene, Oregon, USA
July15-26, 2022, picture by Kevin Morris
Typical leg velocity warm-up drills embrace a collection of 5-10 x 50 meter or 5-10 x 100-meter “acceleration stride throughs” the place the jumper focuses on appropriate working approach and staying relaxed whereas sustaining a quick leg turnover. These ought to be accomplished with rolling begins, the place the jumper steadily picks up his tempo after sluggish jogging for the primary 10 meters. Every stride by means of ought to be just a little sooner than the earlier one, with the ultimate one being at about 95% of prime velocity. In case your jumpers complain that these accelerations are fatiguing them for the primary work out, alter the variety of reps downward, so they are going to have loads of vitality left for his or her essential exercise.
These drills might additionally embrace stationary pop-ups, the place the jumper drives off his take-off leg, emphasizing knee raise and a tall physique place. These may be over 30-50 meters, however not than this. Emphasize correct dash mechanics and if the jumper just isn’t mastering the drills at quick speeds, attempt them at a slower velocity.
As soon as the jumpers can deal with these quick drills, you may take into account giving them a collection of common follow drills. Listed here are just a few examples: sideways strolling or working (aka carioca), fast foot turnover in ladders, cone working for agility, quick excessive knee raise drills (strolling or working), heel kick drills, ahead lunge strolling, calf strolling, plyometrics, calisthenics like squat thrusts, and quick uphill sprints, downhill sprints, and many others–you get the concept!
It isn’t essential to do all of those drills in each warm-up–in actual fact, it might be unimaginable! So simply choose just a few totally different drills for every warm-up to maintain it various, attention-grabbing, and enjoyable. The variety of repetitions of every of those drills will fluctuate in response to how lengthy every drill takes and its complexity. Typically, you’d anticipate your jumpers to do 5-10 repetitions of every drill earlier than shifting on to the subsequent one.
Part 4: Bounce Particular drills
Observe these drills with a number of follow run-throughs and jumps. Begin with standing lengthy jumps and proceed to quick method drills utilizing a 5,7, or 9-step method. Skipping, hopping and bounding drills are additionally wonderful for jumpers. Single-leg hops additionally work effectively, however ensure you hop on each legs. Bounding drills too, are nice. Triple jumpers ought to do alternate leg bounding. After these drills, the jumper is now prepared for the primary exercise.
Earlier than the competitors, the jumper ought to do an abbreviated model of this warm-up. Then all he must do is stroll/jog to maintain heat. The pre-competition warm-up must be managed and dampened down in order that it doesn’t deplete the jumper’s high-energy phosphates ATP and PC.
Remaining notes on the warm-up.
If the temperature may be very chilly, a passive warm-up, the place exterior heating brokers like sizzling tubs, sizzling water bottles, and sizzling showers are utilized, may be extremely efficient, previous the outside warm-up.
The cooldown
The cool-down is an often-neglected a part of the exercise and each bit as necessary because the warm-up. It consists of an abbreviated warm-up. i.e. A simple 5-10 minute jog adopted by simple, sluggish static stretching.
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