LONG JUMP DRILLS: IMPROVE YOUR TAKE--OFF AND SPEED ANYWHERE
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- čas přidán 31. 05. 2024
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VIDEO CONTENT
In this video I show you a number of take-off drills that will improve your long jumping. There are also some specific sprint drills which will actually help with the take-off too and of course your speed.
The focus is on the foot contact and the swing of the free leg.
As many of us are in lockdown I wanted to show you that many of the drills that you can do on a track can be done in a park or flat surface. I've been asked quite a few times about how athletes can keep up with technical work when tracks are closed in certain parts of the world so I hope this video helps.
Returning to the drills, hopefully you'll be able to see how by repeating the drills across the training year and in conjunction with others and of course pit work how they can definitely make you a better jumper. Remember the take-off is crucial and to me is the most important part of the jump.
good luck and Stay safe
#longjump workouts #trackworkouts #longjumptraining
FREELAP TIMING SYSTEM
If you are interested in finding more about this highly portable and accurate to 2/1000th sec timing system including prices, then please contact me @ johnshepherdfitness@gmail.com
SEE ALSO • Freelap Timing System:...
for a short video on the system.
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John Shepherd is an ex Team GB long jumper and now coach to top athletes of all ages... from English Schools Champions, to European junior Champions to senior internationals. He's coached for the England team.
John is also an author having written eight books on fitness & sports training and hundreds of training articles.... - Sport
John, hello, I am the record holder in Russia in track and field athletics in the long jump sector, I am a member of the Russian national team. Thank you for the videos, I watch them every day. Have a nice day. I apologize for my English :3
Hi there and many thanks!
Your English is better than my Russian! What's your name so I can look out for you?
Жесть, красавчик!
Q
I don’t get the opportunity to practice much because of the lack of resources but your videos took me from jumping 7.2m to 7.9m in the span of a couple months. Freak athlete but I needed this in depth analysis to understand what I’m trying to achieve in my jumps
Great jumping! And thanks. Where are you based? If you'd like to share a video of you jumping that would be equally great. I could use it in one of my videos ... I guess its good testimony that the training and ideas work!!! (They do!)
And it would be great to find out a little more about what you specifically used and how to get your improvement. If interested message me at johnshepherdfitness@gmail.com
Super 😍🤩From how many days you started watching?
From india ❤❤ thanks 👍
first year doing long jump and im jumping 16ft on average. I hope to get much better tho! thank you for this video
Thank u sir,wonderful
Thank you sir
Golden words for everyone
Love from pakistan
Great effort dear coach.. please trained my son..please.
Good job 🌹🌹🌹👍👍👍👍
Sir very good step🙏🙏🙏🙏🙏🙏❤️❤️❤️❤️❤️❤️
I show your videos for defiance selection
Thank-you and I’m pleased they help you guys. 👍🏽🙏🏽
wish me luck im doing the long jumps age 15 and representing my state i got a few weeks to train for it!!
Hope it goes well!
Hello John I want weekly schedule for long jump
Now my jump is 5m I want to increase it to 8m
Thank you for this video I just started coaching age 14 and under group of kids in the long jump should I focus them on the hang technique while in the air? I've always thought you need exceptional speed to try the hitch kick
You can do the hitch or the hang or hitch hang. Some jumpers suit some techniques more than others - however what is key is the take-off. Whatever the technique you need to but a great take-off and hold this for a split second before going into the next technical movements.
The take-off starts over the last 3 steps. There are plenty of videos on the channel that go j to detail about this.
Hope this helps
(And to reiterate you don’t need to be a speed jumper to hitch kick)
@@Johnshepherdtrackcoach thanks that helps a lot I am re learning a lot of things I forgot as well as techniques I wasnt taught when I competed in school
Hi John, what would some good drills to do at home be?
Hello, there are some specific home workouts designed for sprinters and jumpers on the channel. There’s a specific playlist - here it is
czcams.com/play/PLjem5W-IsVn9x1WfaYbZ15JEFpCwu2Iqv.html
Hope these help... I’ve had some good feedback on them. 👍🏽
@@Johnshepherdtrackcoach thank you so much! Saved them now and I’ll give them a go 😊
Hey John, for a jumper who has put too much muscle mass on their thighs, what would be the best way to reduce it while keeping a good power to weight ratio?
Well, the obvious thing would be to not do too much weight training on the legs - and in particular stay away from 8-12 rep ranges and 4-6 sets at 70-80% of 1 rep max training. This type of training has a high hormonal response and is more likely to build muscle. You may also need to up your calorie burning by doing more interval training and shorter recovery work to burn more calories in an attempt to reduce muscle mass. Also you could reduce the amount of protein you consume so that you don't fuel your muscles so effectively ... generally I'd not recommend that as you need optimum nutrition to train and avoid injury.
I'd also not recommend you implementing some of these suggestions during competition time ... best wait till the end of the season. Then you could take a month off training and maybe do the calorie burning sessions and no weight training.
Some guys naturally put on muscle and you may be one of them. Are you sure that you have too much thigh muscle mass? Most jumpers have significant thigh muscle mass. Note this needs to be balanced i.e. you don't want massive quads and relatively smaller hamstrings. I hope these suggestions will help you ... let me know how it goes. Stay safe
@@Johnshepherdtrackcoach thankyou for the reply John I’ll experiment on my off season
I'm trying to learn how to dunk off one foot, will these drills still work for that?
Yes they will… you’ll need to load more to go more vertical but the mechanics are very similar 👍🏽
Hey John, I am 16 years old and named Conny.I'd like to ask for an advice I've just started jumping and my previous record was 4.8m and now it's 5.7m and I'd like to ask how can I improve even more and hopefully be able to reach 6 metres in 2 weeks.
0
This is difficult to answer as I would need to know more about your technique, how you train and what you do etc ... your improvement has been excellent though and it shows great potential to continue.
Sir my speed decrease when I reach the take off board
You need to keep working on taking off at speed and getting the last three steps right - this will set the take off up (plus do as many take off drills as you can!). See mat drill videos on the channel and the Last 3 steps one. Good luck and stay safe.
@@Johnshepherdtrackcoach I will try as u said... thank you sir
Is 6.55m at 14 good?
Yes, that’s a pretty good jump. 👍🏽
0:48
Hlo coach sir 🙏
I am athletes Coach in Varanasi from India .
I want help form you .
Can you guide me in coaching.
Sir I have many players in spring and long jump.
I hope you will be help me 🙏
Please
I will waiting your msg 🙏
Thank you sir