Emily Parker Presentation

1. Coaching the Development Athlete
for Jumps
Emily Parker
UKA Apprentice Coach – Horizontal Jumps
Presentation prepared by: Emily Parker
Presentation to: Athletics Northern Ireland
Date: 23/9/11

2. What is a ‘Development Athlete’?
The overriding philosophy behind developmental
coaching is to organise training to maximise an
athlete‟s chances of senior success.

3. Realistic Development
Presentation prepared by: Emily Parker. Date: 23/9/11

4. Qualities required for Jumping
LJ TJ HJ PV
Acceleration Acceleration Upright running Acceleration
Speed Max velocity Max velocity mechanics Max velocity
Power, max Eccentric Power:weight Power
Strength strength loading
Take off Coordination Running on Running/Pole
Flight mechanics Take off curve plant
Skill Flight Take off Spatial
mechanics Bar clearance awareness
Suppleness Hip Hip, ankle Back Shoulder, hip
Recovery from short burst exercise
Stamina Recovery from training
Presentation prepared by: Emily Parker. Date: 23/9/11

5. Future training requirements
- Weight training
- Plyometrics
- Possibility of event switch
Presentation prepared by: Emily Parker. Date: 23/9/11

6. Considerations for a Development Athlete...
• Age/stage
• Other sports
• Demands of school & exams
• Parental involvement/priorities
Presentation prepared by: Emily Parker. Date: 23/9/11

7. ...Considerations for a Development Athlete
• Club training nights/athletes attendance
• Responsibility of „Development Coach‟ to be able to coach across an
event field/a number of disciplines
• Long term v short term performance gains
Ideal: individualised program specific to the athlete
Realism: group of athletes, time and commitment restraints
Presentation prepared by: Emily Parker. Date: 23/9/11

8. Presentation prepared by: Emily Parker. Date: 23/9/11

9. Structuring the training year
• Winter
- Build strength, speed, elasticity
- Develop running technique
- Teach basic posture and foot placement for take
offs/landings
• Summer
- Specific jump technical work
- Refinement of speed
- Continuation of developing some “fitness” elements
Presentation prepared by: Emily Parker. Date: 23/9/11

11. Structuring the training session
1. Warm up
2. Drills
3. Technique
4. Speed
5. Conditioning
a) S&C
b) Aerobic
6. Mobility
Presentation prepared by: Emily Parker. Date: 23/9/11

12. Example Session
Female U17 Long Jumper. Trains 2/3 times per week.
Duration 90mins
• 2 laps Jog and Skip
• Activation and Mobilisation exercises from sheet
• Running & Coordination Drills – 4/5 drills over 15-30m mixing in
running strides between drills or drill directly into stride
• Plyometrics – 5 stride take off drills over low hurdles, 4-6
• Accelerations over 15-25m, 5-6
• Weightlifting Skills – bar drills learning basic of squats and Olympic
lifts
• Core Circuit – general strength exercises for trunk
• Hurdle Walkover exercises 4/5 exercises over 6/8 hurdles
Presentation prepared by: Emily Parker. Date: 23/9/11

13. Exercises that Teach Plyometric Technique
Low amplitude plyometrics: John Herbert video
Exercises for:
Control
Horizontal take off
Vertical take off
Presentation prepared by: Emily Parker. Date: 23/9/11

14. Exercises that Introduce Lifting Technique
Introduce triple extension exercises:
• Squats
• Lunges
• Medball overhead throw backwards
• Chimney throws
Incorporated into warm up, drills, conditioning, mobility
Presentation prepared by: Emily Parker. Date: 23/9/11

15. Questions?
For further information please contact:
Ryan Murphy, Marketing and Sponsorship Manager, T: 0121 713 8400, E: rmurphy@ukathletics.org.uk
UK Athletics, Athletics House, Central Boulevard, Blythe Valley Park, Solihull, West Midlands, B90 8AJ