HOW TO FIX THE THREE MOST COMMON ERRORS IN THE JUMPING EVENTS

In this post I'm going to reveal three common errors in the long jump, high jump and triple jump that USA Olympic team jumps coach Boo Schexnayder determines. I will also share effective coaching strategies you can use to eliminate a host of problems associated with each phase of a jump.

The 3 Most Common Errors in Coaching The Jumping Events

Having coached the jumping events for over 30 years and having dealt with athletes ranging from middle school level to Olympians, coach Boo Schexnayder found that the problems we face in working with athletes of all levels are remarkably similar. There are three common errors coaches make that typically cause the vast majority of our coaching troubles.

Error #1: Spending Too Much Time Coaching Flight Mechanics

The first error is spending too much time and effort on coaching flight mechanics. Once a jumper leaves the ground, the flight path is completely predetermined. There is nothing that can be done to alter or improve the flight path once the jumper has left the ground. Also, any rotations, good or bad, that the jumper experiences in flight are predetermined and unchangeable as well. This means that the vast majority of your coaching time should be spent on the parts of the jump that occur on the ground: the start, the approach, preparation and takeoff.

Most coaches unfortunately spend far too much time concerned about flight when it's all unchangeable. It's not your fault. Many older coaching materials and texts spend lots of time on drills for the flight phases of the jumps because of the failure to understand completely the science behind the approach and takeoff.

Developing and using basic understanding of approach and takeoff mechanics in your coaching can eliminate a host of problems. Remarkably, hitting a single key position at takeoff can actually fix the landing of that long jumper you've been trying to fix for months, or small corrections in the curve can finally prevent your high jumper from falling or sitting on the bar.

Error #2: Failing to Backtrack When Diagnosing Problems

The second error is related to the first. It's failing to backtrack during the problem diagnosis stage. So many of the common problems in the jumping events that we see have their roots in other phases of the event. For example, nearly everyone has battled difficulty in the second phase of the triple jump. The second phase of the triple jump, like many other common jump problems, is actually a collection point for many problems. It's like the check engine light on your car. Something is wrong, but who knows where? Coaches should backtrack, meaning upon seeing a mistake, look at movements earlier in the event to fix it. For this reason, improving displacement in the takeoff or delaying the cycle of the takeoff leg can finally add the distance you need to the second phase. Changing the position of the hips and the run up, aligning them in a more neutral position, can finally get your long jumper to stop fouling. The coach should backtrack in this manner and use knowledge of the event to help in this search.

Error #3: Improper Training Models and Incorrect Application

The third common error is using improper training models and application. For an athlete to execute technique correctly, there should be a proper balance between the different types of training being done.

• The speed work must be organized correctly with proper distances chosen for each phase of training.
• Plyometrics and bounding drills must be done in a way that develops good habits and sound jumping fundamentals that carry over into the event.
• Long term progress is impossible without some strength training program.
• The coach must have a good arsenal of flexibility exercises and sprint development drills to keep the warm ups diverse and productive.
• The coach should employ a variety of different multi-jump or plyometric exercises to enhance transfer into the event.
• The program should also include a wide array of bodyweight work and general strength exercises to improve strength, coordination, and body awareness. At some point, weight training becomes a necessity to achieve at high levels, so the coach must be capable of teaching these exercises safely and organizing the weight program effectively.

Bibliographic references:

• CompleteTrack. (2018). How to Fix Common Errors in the Jumping Events [Video file]. YouTube. https://youtu.be/7fHWW_TJPw8?si=3zmHGs9LIv0Fp1Xa