High Jump: For the Gents

As I promised some time ago (has it been two weeks already?!?), below is a video of the progression of male high jumpers. This is the second part of this video, so please go to youtube if you wish to watch the first part.



This is a great video, that has many great examples of fabulous high jumpers. However, I would like to apologize for the music. Creed sucked, they still suck, and they always will suck. Terrible song. Also, the last song is Van Morrison and Tom Jones. Nothing says world class athletic performance like a duet between Morrison and Jones. What were Ronstadt and Bolton not available? I guess this is a good substitute.

I think the highlights of the video are numerous, but look at the videos of Javier Sotomayor from Cuba. Sotomayor is the world record holder in the high jump, and I believe the record has stood for around 16 years now. You can see a really good example of his jumps beginning at the 4:11 part of the video. Do what you can to watch his steps, his rhythm, his distinct phases, his speed, his arms, his bar clearance...all of it. He is the world record holder for a reason. His approach is much different than ours, but you can see some of the same principles in that we use imbedded in this much different approach. The number one thing I would like to point at is the "figure 4" running motion he gets on each step. He is on his toes. He lands with his foot directly under his center of gravity, and he is running tall. We talk about this alot, but rarely is it seen in as fine of form as it is here.

Also watch the part with Sotomayor at the 6:40 mark. Yet, another reason to not give up on a jump! He stretches that bar to the very limits, but because he is well-practiced and maintains his technique the bar stays on. (There is another video of him right after this one that I also love, because not only is it a beautiful jump, but he totally snubs the little kid that comes out to give him a high-five right afterwards. So awesome.) And then beginning at around the 8:30 mark is the world record jump. It speaks for itself.

High Jump: For the Ladies

So I was going to have my first follow up post about nutrition and protein tonight, but that is bound to take a while and I must do grad school work. However, I did want to post something, and maaaann did I find a good one.

I did not think I was going to watch the following video all the way through, but once started I could not stop early. I love this video. I love it for different reasons: I'm a sucker for the piano (I wish more than anything for a team state championship, secondly I wish I could play the piano), I love the different techniques you see, I love the history, and I love the progression. Enjoy:

To my jumpers:

• Notice the speed that is gained (for example, the very first jumper--Chaunte Howard Lowe...find some more of her on you tube. You will not be disappointed.)
• Notice the lean in the curve (see all)
• Notice how close these ladies are to knocking the bar off on each jump. (example: the still frame in the video above--looking at that would you guess she makes that jump) Ridiculous! The thing is, they know where it is, and they know they are close, but they do not let that deter them. They do not give up. And in the end they help us redefine what we think is possible.

Hope you enjoyed and learned a little,

Coach Nack

Combined Emphasis Workout

Below is a workout from Flotrack.com featuring Carolina Kluft. In this one workout she works on the high jump, power (with hurdle jumping--these are our plyos), and a little endurance work (600m run x1).

You may consider this a long video, and you may be wanting to get to your homework, so I'll boil it down to the essentials for you.

1. From 2:15-3:25 point of the video. You see her take a good number of jumps, but what I would like to highlight is her running form. This is what I picture when we discuss approach runs (minus her skip/ stutter steps), instead of the bounding type approaches we use.
2. From around the 4:00-5:35 point of the video. Kluft performs hurdle hops. I like the jumping itself, but I love her explanation of it afterwards. You can see the value she holds for her training.

Track and Field Videos on Flotrack

We all cannot do what this world-class athlete can do as far as times, heights, and distances. However, we can simulate her efforts with dedication to the work, and scaling of the training to fit our needs.

Nack