My bounding session will mainly consist of:
Alternate Bounding With Double Arm Action
Pushing off with the left foot and bring the leg forward, with the knee bent and the thigh parallel to the ground. At the same time bring both arms forward with great force to help propel the body forward. As the leg comes through, the right leg extends back and remains extended for the duration of the push off. Hold this extended stride for a brief time, quickly bringing both arms behind the body, then land on the left foot. The right leg then drives through to the front bent position, the arms come forward, the left leg extends back, and the arms move back. This drill is an exaggerated running action; make each stride long, and try to cover as much distance as possible.
Alternate Bounding With single Arm Action
This drill is simply an exaggerated running action. Push off with the left foot and bring the leg forward, with the knee bent and the thigh parallel to the ground. At the same time reach forward with the right arm. As the left leg comes through, the right leg extends back and remains extended for the duration of the push-off. Hold this extended stride for a short time, then land on the left foot. The right leg then drives through to the front bent position, the left arm reaches forward, and the left leg extends back. Make each stride long, and try to cover as much distance as possible.
Combination Bounding With Double Arm Action
In combination bounding you bound on one foot in a set sequence: Right-right-left, of Left-left-right. Bound from one foot, to the same foot, then the other foot. Swing both arms forward on each bound, very quickly, to keep the body balanced and the motivation of the bound smooth.
Combination Bounding With Single Arm Action
In combination bounding you bound on one foot in a set sequence: Right-right-left, of Left-left-right. Bound from one foot, to the same foot, then the other foot. The right arm moves forward with the left foot, and vice versa. Continue bounding by repeating the cycle.
Combination Bounding With Vertical Jump
Do a combination bounding sequence (right-right-left of left-left-right), then follow immediately with a strong vertical jump. On the third bound, bring the nonbounding foot up to meet the bounding foot so that the jump is of both feet. Use a double arm swing to assist in lifting you vertically. As soon as you land from the vertical jump, complete another bounding sequence.
Speed
Speed is the quickness of movement of limb, whether it be the legs of a runner or the arm of the shot putter. Speed is an important part of every sport and can be expressed as any one of, or combination of, the following:
- maximum speed
- elastic strength (power)
- speed endurance
Speed is influenced by the athlete's , special , strength and . The must be rehearsed at slow speeds and then transferred to runs at maximum speed. The stimulation, excitation and correct firing order of the motor units, composed of a motor nerve (Neuron) and the group of muscles that it supplies, makes it possible for high frequency movements to occur. The whole process is not totally clear but the complex coordination and timing of the motor units and muscles most certainly must be rehearsed at high speeds to implant the correct patterns.
Flexibility and a correct will affect stride length and frequency. Stride length can be improved by developing muscular strength, power, strength endurance and running technique. The development of speed is highly specific and to achieve it we should ensure that:
- Flexibility is developed and maintained all year round.
- Strength and speed is developed in parallel
- Skill development (technique) is pre-learned, rehearsed and perfected before it is done at high speed levels.
- Speed training is performed by using high velocity for brief intervals. This will ultimately bring into play the correct neuromuscular pathways and energy sources used.
Sprinting speed can be developed in a number of ways:
- Towing - the athlete is towed behind a motor cycle at a speed of 0.1 to 0.3 secs faster that the athlete's best for a rolling 30m. This pace is held for 20m to 30m following a gradual build up to max speed over 60m to 70m
- Elastic Pull - two tubular elastic ropes are attached to the athlete - two coaches, positioned forward and to each side of the athlete, extend the elastic to full stretch and the athlete is virtually catapulted over the first 10m from a standing of crouched start
Reaction Speed Drill
The athletes start in a variety of different positions - lying face down, lying on their backs, in push up or sit up position, kneeling or seated. The coach standing some 30m from the group then gives a signal for everyone to jump up and run towards him/her at slightly faster than race pace. Repeat using various starting positions and with the coach standing in different places so that the athletes have to change directions quickly once they begin to run. can also be conducted whilst controlling an item (e.g. football, basketball, hockey ball) with an implement (e.g. feet, hands, hockey stick).
Weights
My weights sessions will take place on Wednesdays at Redcar leisure centre. I am performing weights to in crease muscle tone, not size. I will be mainly working on my arms as they add to thirty percent of a jump. Legs will also we worked on in detail with technical exercises. My coach, Charlie will be at the gym and also a few friends as they take part in sprints and jumps. These people will be my spotters. Spotters are people who will be there if a weight is too heavy or muscle fatigue sets in; they will be there to take the weights off you if you are in need of assistance.
There will be six main weights exercises I will be doing Fly’s, straight arm curls, bent arm curls, bench presses, cleaning and snatching techniques.
All these are shown below in greater detail:
Flies
Flies are performed laid down on a bench, the arms are bent and the weights will be held over the chest. The next step will be to keep the position in the arms and bend at the shoulders outwards; the arms must stay in the same position. The shoulders will extend as far as possible and then they will be brought back up again to the start position, this is a full fly.
Straight Arm Curls
These exercises are also performed on a bench, with the arms vertical holding the one weight with both hands. The arms will stay locked and they will first move back towards the floor keeping the arms straight. The arms go back until they are parallel with the floor and touching the ears, then the arms are brought forwards. They will be brought forwards just above the groin. This is a full Straight Arm Curl.
Bent Arm Curls
Same position as before with the Straight Arm Curls but this time the arms are bent so the weight is over the chest, the arms will be locked in this position and the arms are moved back. The weight will be moved back until the upper arm is parallel with the floor and then they will be moved forward once more just above the groin.
Bench Press
This is also performed on a bench but with apparatus for weights to be supported. This is a very strenuous exercise, so for safety the will be two spotters on either side of the bar/weights. You will place your hands on the bar slightly wider than shoulder width, the two spotters will take the weight and hold it until you have your arms locked and you are ready. Your lower back must be pressed against the bench to prevent any injury or strain and also for better technique. Breathing is also a key factor as your body will need vital oxygen so breath as much as possible.
Clean
This is performed mainly by weight lifters as it is extremely stressful on the legs. A bar is placed on the floor with weights either end to elevate the bar and also to make it more straining, your feet should be under the bar with your shins almost touching, your hands should be placed exactly the same as on the bench press (just more than shoulder width) and the hands should be loose as the movement is coming form the legs and not the arms. The back should be straight and the head should be up looking forward. Lift the bar with straight arms and loose hands, the back should be straight the howl time, lift the bar just above the knee. This is the hard part, in one movement extend the legs, bring shoulders back and rise up onto tiptoes. This is first very hard but with practice can be very affective.
Snatch
After mastering the cleaning technique, this is the next stage. When you are in the clean position you will have to prepare yourself by standing up tall. Once again all of this stage is in on move; you have to drop down under the bar and change your arms position, instead of being on top of the bar you have to be under it. This is very hard and should only be performed under supervision. The finishing position should be with the bar lever across your collar bone, with your hands supporting.
Bench Press
Technique
Technique plays a major part in jumping as without it, control, style and efficiency would not occur. Technique is not only applied in the air but in the run up and at the board to. My technique work will consist of:
- Driving for the board
- At the board
- Take-off
Driving for the board
When driving for the board the body should be upright and the arms have to be moving as fast as possible to get the correct speed for take-off. At around nine metres from the board you should be hitting top speed and at this point the body should be changing from sprinting position to jumping position.
