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Strategies for Minimizing Fouling during the Horizontal Jumps (Part 1)

You are here: Home / Coaching / Strategies for Minimizing Fouling during the Horizontal Jumps (Part 1)
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July 31, 2012 by Jimson Lee Leave a Comment

This article is guest blogged by Nick Newman, M.S., a top 5 ranked British Long Jumper and has a graduate degree in Human Performance and Sport Psychology from California State University Fullerton.  He is also the author of The Horizontal Jumps: Planning for Long Term Development (Volume 1)

His previous article on this Blog was The Approach Run: The Technical Series.

During my previous article I discussed important technical components of the approach run for the horizontal jumping events. With this article I wanted to share different training methods and strategies for developing accuracy at the takeoff board.

Even the greatest technical prowess, speed, and power will not guarantee great jump distances in competition settings. The horizontal jumps are spectacular disciplines but can be equally as frustrating for athletes and fans alike because of the frequency that foul attempts occur.

For many years I have been interested how to enhance the ability of executing legal jumps that are as close to the athletes absolute potential as possible. It is easy to be legal on the board if the jumper does not fully commit to jumping his/ her furthest jumps. So to be successful jumpers must combine maximum speed and takeoff power with great accuracy. This is a very difficult skill to master.

How to Achieve a High Percentage of Legal Jumps

Many coaches and researchers have stated that fouling is a mental issue. I certainly believe the psychology of a jumper does play a large role. However I suggest that perhaps an equally important reason for foul jumps lies in specific skill development related to visual control and kinesthetic awareness.

See also  Matt's Training Log: Pull-Ups World Record Attempt Week 4

First let’s take a good at how the psychology or “the mental game” of a jumper can hurt performance while on the runway. Most of these psychological traits or habits interlink with one another and combined can have a catastrophic affect when trying to execute a skill, game plan, mood, or arousal level related to the specific sport or event.

Psychological issues related to Board Accuracy:

Arousal Levels

  • The horizontal jumps require maximum effort. However, due to the board accuracy component they are not absolute performance events.
  • Due to this fact it is very possible to become over aroused or “hyped up” on the runway. This often causes technical problems and can dramatically increase the difficulty of using visual guidance and thus maintaining good board accuracy.
  • It is essential that the athlete know his/her optimal arousal level and as with everything it starts in the practice setting.

Ability to Focus

  • It must start in practice and can be used not only during runway sessions but also during sprinting and other exercises.
  • The athlete must learn to focus on specific markers on the track throughout a sprint, throw, bound or jump for example. With deliberate practice it will become easier to maintain a fixed focus point at the board during a competition.
  • Eventually the athlete will be able to start his approach with a specific strike point in mind and his/her eyes will remain fixed on that point during the entire approach except for the final 2 strides.

Visualization

  • There is no doubt that seeing the desired outcome time and time again not only increases motivation and confidence but also the ability to perform the associated skill or task.
  • This is also closely links focus. The athlete must visualize legal jumps. It may sound overly simple but the majority of jumpers visualize one thing and that is to jump far. A deliberately legal far jump is rarely used during visualization practices.

Self Talk & Cueing

  • Again this is linked with focus. Tell yourself exactly where you are going to strike the board and visualize that exact same point of focus.

Goal Setting

  • A very important aspect of sport psychology. Goals that are written down and visualized are far more likely to be achieved than those that aren’t.
  • Be specific when setting goals. Tell yourself exactly what it is you want to achieve and how you are going to achieve it.
  • Always remember that legal jumps must be prioritized over far jumps that may or may not be legal. If you set goals around distance you will probably jump the distance but it likely will be on a foul attempt. The body and mind are amazing tools and can be programmed to the tiniest detail. Never forget to include board accuracy into your goals.

Personality Trait

  • I chose to list this last because it is often the driving force behind the 5 sport psychology tools detailed above.
  • Athletes who are overly aggressive, passionate, aroused, competitive, motivated, and confident will often find the management of the 5 tools listed above very difficult. These athletes are your typical “1 inch” foulers. They are so driven to jump far that they refuse to give up any space on the takeoff board. They are also the type of jumpers who would prefer to foul all 6 jumps in a competition as long as they were big jumps.
  • Athletes on the opposite end of the spectrum who are often under aroused and non aggressive by nature will likely jump as far as their physical talents will take them. Sometimes these jumpers perform at a very high level yet seem to not care and not train particularly hard.
See also  Interview with Nick Newman


About the Author

Nick Newman, M.S. is a jumps coach, athletic performance coach, and top 5 ranked British Long Jumper with a current best of 7.80m (25’7). He was born and raised in Great Britain, where he graduated in 2001 with a two year A-level in Sport Science from Durham Community College. His bachelor’s degree is in Exercise Science from Manhattan College in New York in 2006 and in 2009 he earned a graduate degree in Human Performance and Sport Psychology from California State University Fullerton. Nick has been a lifelong researcher and contributor to sport science, specializing in the jumps. His most recent work has been authoring: The Horizontal Jumps: Planning for Long Term Development (Volume 1) which was published in June of 2012. The book is available for purchase at www.createspace.com or Amazon.com. Visit his website at website www.jumprathletics.com.

Category iconCoaching,  Long & Triple Jump,  Track & Field,  Training Tag iconNick Newman

About Jimson Lee

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

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