Approach Run

Fortbildung Swiss Athletics – Basel, 26.11.2011
Einblicke in das Training von
Nelio Alfano Moura
Long Jump Phases
Approach Run: Goals
Approach Run: Transition
Phase
Hay et al, 1986 Amplitude das Passadas
(Elite USA)
4
3
2
1
Média (m)
2.30 2.39 2.48 2.17
Approach Run: Transition
Phase
Back support
Front Support
4th to Last 2nd to Last
Take-off Preparatio
Take-off
Take-off angle
22º
Normal range:
18° - 24°
Drechsler:
18.9º
Pedroso:
23.9º
Seyfart, 1998
3. Flight
Landing
Preparation
Flight Techniques: Goals
CG Path: defined at the board (can’t be changed
during flight)
 To control undesirable rotations
 To prepare landing

Single Stride
Hang Technique



More efficient than the single
stride
Increases moment of inertia
during the flight
Used frequently by women
Hitch-kick
Best technique to control
rotations and keep
balance during flight
Variants: 1½ and 2½
Complete jump from the box (10 cm)
Modified from Seyfart, 1998
4. Landing
Heels well ahead of CG
CG close to the sand
1. Over-rotation
- Large contact time
- Breaking action at the board
- Bad position
Application: Maurren Maggi
(6,70m indoor)
Approach Run:
Less aggressive than usual;
Inaccurate (used only 5 cm).
Transition Phase:
Preparation technique;
Further from the board than desired;
Last step slower than usual.
Application: Maurren Maggi
(6,70m indoor)
Special Physical
Preparation
Competitive
Period
100
80
60
40
20
0
Introductory
Phase
Speed and
Technique Block
Annual Training Organization
Model
DPC
Annual Training Organization
Model
100
80
60
40
20
0
Introductory
Phase
Introductory Phase
4 - 8 weeks
(accordingly to the training age)
Re-adaptation to systematic
training
Development of optimum levels
of general capacities
Carga de Treino (%)
100
80
60
40
20
0
1
2
3
4
Introductory Phase – Load Pattern
(3:1)
Introductory Phase: Contents










General Warm-up
Circuit Training
Weight Training – Anatomical Adaptation and Strength Resistance Program
Prophylaxis
Stretching Program
Pool Training
Horizontal jumping endurance (10 - 15 reps / set)
Vertical jumping endurance (8 - 12 reps / set)
Aerobic endurance - Fartlek - 10 - 20 minutes - Grass
Interval Training (100m – with or without hurdles)
– ETE


Relay Games
General Technique:
– Running
– Hurdles

Take-off drills
Special Physical
Preparation
100
80
60
40
20
0
Annual Training Organization
Model
Special Physical Preparation
3 - 9 weeks
 Where
it is located at the annual
cycle;
 Amount of competitive periods.
Special Physical Preparation
 Main
Goals:
 Maximal Strength (beginning)
 Explosive Strength
 Reactive Strength (end)
 Alactic Anaerobic Power
 Secundary Goal: To develop the
individual technical model
Special Physical Preparation –
Load Dynamics (2:1)
100
Carga de Treino (%)
Carga de Treino (%)
100
80
60
40
20
80
60
40
20
0
0
1
2
3
1
2
3
Special Physical Preparation :
Contents
 Speed:
– Resisted / Uphill (30 - 60m) (Parachutes, Morumbi Park, Speed Ramp)
– Acceleration (< 30m)
– Relay Exercises / Relay Games (4 X 40m)
 Special Strength:
– Loaded Vertical Jumps (3 - 6 reps, 5% - 10% BW)
– Assisted Vertical Jumps (Cycle II)
– Loaded Horizontal Jumps (3 - 6 reps, 5% - 10% BW)
– Assisted Horizontal Jumps (Cycle II)
– Horizontal Jumps – standing start (5-6) – Monitoring distances
– SLJ / STJ
– Vertical Jumps (3 - 6) – High hurdles
– DJ-1 – bilateral – drop height higher than the optimum (to improve
tolerance to eccentric loads)

Technique
– Jumps Drills: Take-off, Transition Phase
– Approach Run Drills
– Jumps with short run-up (7 - 9 steps)
Special Physical Preparation :
Contents
100
80
60
40
20
0
Speed and
Technique Block
Annual Training Organization
Model
Speed and Technique Block
 Main
Goals:
 Reactive Strength
 Speed
– To achieve optimal approach
speed;

To achieve (cycle 1) and to
stabilize (cycle 2) the
individual optimal competitive
technique.
Speed and Technique Block –
Load Dynamics (2:1)
100
Carga de Treino (%)
Carga de Treino (%)
100
80
60
40
20
0
80
60
40
20
0
1
2
3
1
2
3
Speed and Technique Block:
Contents




Warm-up Programs IV (Cycle I) e V (Cycle II)
Prophylaxis III
Maximal Strength Maintenance: once a week, every other
week – Program VIII (Snatch and ½ Squat – 2 X 1)
Weight Training:
– Contrast (Complex Method) – Halteres VI
– Static – Dynamic Program – Halteres VII

Speed:
– Assisted Run
– Speed Ramp
– Maximal speed (30 a 50m) – Flying Starts
– Ins-and-Outs (60m – 80m – 120m)
– Contrast (resisted - assisted - normal / assisted - normal)
Speed and Technique Block:
Contents

Special Strength
– Horizontal Jumps (3 – 6) with 3 - 7 steps
– Horizontal Drop Jumps / Box-Drills
– Fast Bounds / Fast Hops
– Assisted Jumps (Horizontal / Vertical)
– Downhill Jumps
– Ankle Jumps (vertical)
– DJ-1 / DJ-2 – bilateral and unilateral – Optimal height (to
improve re-use of elastic energy)
Speed and Technique Block:
Contents

Technique:
– Penetration / Rhythm
– Approach Run Drills (Hay's drills)
– Jumps with medium run-up (11 – 14 steps)
– Approach Runs
– Jumps with full approach
Competitive
Period
100
80
60
40
20
0
Annual Training Organization
Model
Competitive Period
2 - 8 weeks
 Where
it is located at the annual
cycle;
 Amount of competitive periods;
 Individual characteristics
Competitive Period – Load
Dynamics
Carga de Treino (%)
100
80
60
40
20
0
1 2 3 4 5 6 7
Competitive Period – Contents

Warm-up Programs - V (weeks without competitions) / VI
(weeks with competition) / VII (important competitions)
 Weight Training:
– Contrast (Complex Method) – Halteres VI
– Static - Dynamic (Halteres VII)
– Post-tetanic activation

Speed:
– Maximal speed – few stimulus (maintenance)
– Speed Ramp
Competitive Period – Contents

Special Strength:
– Horizontal Jumps (3 – 6) with 3 - 7 steps
– Fast Bounds / Fast Hops
– Assisted Jumps (Horizontal / Vertical)
– Downhill Jumps
– Ankle Jumps (vertical)

Technique
– Penetration / Rhythm
– Jumps with medium run-up (11 – 14 steps)
– Approach Runs
– Jumps with full approach
Annual Training Organization
Model
100
80
60
40
20
0
DPC
Taper: Direct Preparation for
Competition

Taper: "progressive nonlinear reduction of
the training load during a variable period of
time, in an attempt to reduce the
physiological and psychological stress of
daily training and optimize sports
performance” (Mujika & Padilla, 2003)
Taper: Direct Preparation for
Competition

At the beginning of the taper, all the training
goals have already been achieved.
 We are not looking for additional adaptation,
but we try to facilitate the expression of what
has been achieved.
 Important questions:
– Taper duration
– How to decrease training load without to
provoke detraining
Taper: Direct Preparation for
Competition – Strength and
Power

Provoke Over-reaching before tapering
 Intensity: To maintain or reduce maximal
15%
 Volume: To reduce 60 - 90%
 Frequency: To reduce (less experienced) or
maintain (more experienced)
 Duration: Individually determined (3 – 7
days)
Evaluation – Neuromuscular
measures
Maurren Maggi
PB
50m
SLJ
STJ
5 Bounds
Running
5 Bounds
Penetration
Rhythm
11 strides
LJ
5,53
283
8,77
14,48
19,00
17,81
26,19
6,78
Video
Video
Individualizing Weight Training
Prescription – Bosco’s Index
CMJbw: Performance determined by Maximal Strength
CMJ: Performance determined by Explosive Strength
CMJbw / CMJ = Index of Maximal Strength
0,34 – 0,40: Balanced Development of Maximal and Explosive Strength
< 0,34: Need to improve Maximal Strength
> 0,40: Need to reduce Maximal Strength Training