Femi Akinsanya - January 2014

1. health and safety for coaches
Triple and Long Jump
BY
Femi Akinsanya
Belfast
10th – 11th January 2014

2. Personal Profile and Coaching
Style
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Athlete for 27 years
Coaching for 10 years
Clubs / Schools / Other Sports
Bullet proof the athlete

3. Strength for jumping

4. Challenges in developing
strength for Horizontal Jumps
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Jumpers need to apply force as quickly as possible while doing so
over a range of movement.
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Need to develop a fast take off therefore the ability to control the
change from horizontal velocity to vertical velocity – eccentric
strength is key here.
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In order to do this foot contact must be fast (c 0.12 – 0.15sec)
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Need to develop absolute strength but at speed (accelerating)
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Need to have the postural strength to hold an effective position
throughout phases (approach, take off, flight, landing)

5. Foot and Ankle Stability
Exercises
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Two bounces walking on the balls of your feet
Heel rolls to toes
Walking toe’s pulled up
Ball of foot bounces
1 2 3 hold
Diagonal hop stop
Diagonal step stop
Superman's
Superman's with a squat

6. Coordination Exercises
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Straight leg with heel pick up
Knee pick up and out
Straight leg running with heel pick up
1 2 3 Skip
1 Stride LJ take off drill
Lower leg skips
Reactive bounds

7. Technical Exercises
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Walking high knees
Walking high knees onto toes
Knee pick ups on the bounce
Single knees pick ups on the bounce
High knees
High skipping
Calf runs
Runs

8. Plyo’s

9. Jumps Progression Table

10. Plyo’s Progression
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Two footed bunnies
Bounding
Hopping left leg
Hopping right leg
Bunny tuck
Standing long jump
High knees
Flat foot jumps

11. Planning
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Running sessions
Plyo’s sessions
General conditioning
Weights
Technical

12. What do you think
the key
determinants of
horizontal jumps
performance are?
(Brice, 2011)

13. Jumps

14. What to look for
• Fast controlled approach
• Active (down and back action) flat
foot at take off
• Head up, chest up, drive up
• Extend through the hip, knee and
ankle (in that order)
• Tall in the air, hips high
• Soft controlled landing.

15. Jumps

16. Thank You For Listening
For further information please contact:
Selina Norris, Coaching & Development Education Coordinator, T: 0121 713 8400, E: snorris@uka.org.uk
UK Athletics, Athletics House, Central Boulevard, Blythe Valley Park, Solihull, West Midlands, B90 8AJ