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

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.