Transcript Shelia Burrell 2 x Olympian

Two Time Olympian
SheBe Gold Performance Exercise
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Randy Hunnington – Coached Mike Powell, Shelia Hudson,
Shakema Walker
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Todd Henson – Former Coach Olympic Silver Medalist in Pole
Vault, Toby Stevenson. Currently Director of Athletic
Development in Sarrsland, Germany
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Cliff Rovelto – Head Coach Kansas State University, Olympic
Jumps Coach
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Boo Schexnayder – Former Jumps Coach LSU, Olympic
Jumps Coach
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Dan Pfaff – Current High Performance Coach USOTC
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Vince Anderson – Assistant Coach Texas A&M University
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Active Start
FUNdamental Movements (0-6)
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FUNdamental Stage
Fundamental Moto skills (6-8 females / 6-9 males)
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Learning to Train
FUNdamental Sports Skills
(8-11 females/ 9-12 males)
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Training to Train
Building the “engine” sport specific skills
(11-15 women /12-16 males)
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Training to Compete
Optimizing “engine” and sport/event/position skills
(15-21+ /- Females / 19-23 +/- Males)
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Training to WIN
Maximizing “engine” and sport/event/position
(18 + females / 19 + males)
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90%-95% of Jump Distance is a result of
Horizontal Velocity at Take-Off!
Which means teach your jumpers to Sprint
with proper Sprint Mechanics

The only acceleration pattern chart that
allows you to train at lower intensities and
models progressive acceleration rhythms is
Vince Anderson’s Chart for Progressive
Acceleration.

 Distances are competition specific ranging from a 13 second 100m
rhythm to a 10.10 second rhythm.
 Acceleration Rhythm for Long Jump (17’0” feet to 28’6” feet) and
Pole Vault (16’6” feet to 19’6” feet) are also outlined.
 Charts are Available during Clinic
Sprint Mechanics
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Toe-up
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Heel up
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Thigh up

Hips Tall
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Step over the opposite knee
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Ankling
Heel Raise
Quick Leg
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“Toe Up”
“Heel Up”
“Thigh Up”
Single
Alternating
Double
Continuous
Shorter Than Drill
Longer Than Drill
Straight Leg Bounds
SpeedBounds
“Hips up”
“Full extension”
“Force Production”
“Recovery Speed”
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Use Drills and exercises that utilize the same
muscles and forces used in the actual event
 Approach
 Take Off
 Flight
 Landing
Walk-in or Standing Start
Acceleration Phase: Sets up approach rhythm
(4-6 strides)
3. Continued Acceleration into full sprint
mechanics
4. Attack/Prep for Take-Off (4-6 steps w/ visula
control)
5. Take-Off
6. Flight
7. Landing
1.
2.
Women
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16-20 Strides
Developmental Women
12-16 Strides
Elite Men

18-22 Strides
Junior Men
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16-20 Strides
To count or not to count?
That is the Question
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Rhythm must be done second. The athlete
must be taught to acceleration and sprint
properly before anything else is worked on.
Accuracy or visual control will be your final
concern.

Note -vision 20% is innate and 80% is
learned–we can get better at this
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Run the Approach over and over and over and over
and over and over and over and over and over and
over and over and over….. AND AGAIN.
Some days you won’t jump at all but can use long
jump approaches in your warm up before a sprint
workout.
Run approaches then do your drills—
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***See Long Jump Continuous Warm Up
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Not Slow to Fast --- But Gradually get FASTER
 Accelerate
 Transition /Get Tall/ Sprint
 Attack
 Take Off
Standing Start
vs.
Moving Start
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Most problems at the board can be traced back to
how the athlete accelerates out the back.
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There must be a consistency to the Approach
Rhythm
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Vince Anderson’s Progressive Acceleration Patten
is EXCELLENT
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Transition from drive phases is not always easy for
developing long jumpers.
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Move from Acceleration mechanics to sprint
position ---- GOOD SPRINT POSITION in approach
is ESSENTIAL for executing good take-off
mechanics
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Conscious acceleration (change in tempo) to board
4-6 steps away (Coaches Mark)
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Increase in cadence (Quick), but not at the
expense of stride length and not a coasting into the
takeoff takeoff
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Power Skips
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Run – Run- Jump or Continuous Take-Offs
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One- Two – Flat – Flat into pit (Penultimate Drill)
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Continuous Penultimate Drill
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Hurdle Jumping (Galloping over hurdle
emphasizing arm movement and free leg)
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Landings (Standing Long Jumps w/ arm sweep)
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Short Approach Take-Offs w/ no landing
▪Start with 4 steps
▪Then 6 steps
▪Then 8 steps
▪Then 10 steps (*** Box or Ramp)
▪Then 12 Steps
▪The Full Approach Take-Offs
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Short Approach Jumps
▪Start with 4 step
▪Then 6 steps
▪Then 8 Steps
▪Then 10 Steps
▪Then 12 Steps
▪No Full approach Jumps in practice
▪ The objective is for the athlete to bring more horizontal velocity into the
take-off with proper jump technique.
Proper posture, consisting of neutral head and pelvic alignment, and
the absence of forward or backwards lean.
Conservation of horizontal velocity. The foot contacts should continue
to be located underneath the body as to avoid deceleration.
Conservation of elastic energy. The athlete should continue
to run with great amplitude of movement in the pelvis and hips to
maintain running efficiency.
Displacement in the final steps should be maintained. Projection in the
jump is proportional to displacement in the final steps, so
conversion of effective stride length is crucial.

Contact underneath or only very slightly in front of
the body.
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Dorsi-flexed ankle prior to contact.
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Heel to toe, rolling action of the foot, much like the ac
tion of a rocking chair against the floor.

Displacement of the body beyond the penultimate
foot before the foot leaves the ground. This aids
displacement and increases the swing arc of the swing
leg, making it more effective.
Contact only slightly in front of the body.
Dorsi-flexed ankle and stiffened quadriceps prior to contact.
The initial contact is flatter than that of the penultimate step.
A rolling action of the foot, much like the action of a ”rocking
chair” against the floor follows.
Displacement of the body beyond the takeoff foot before the foo
t leaves the ground.
The lift from the ground should not be seen until the body is over
the takeoff foot