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SS4403-Case Study-Long Jump Programme

David Kelly

Brief client introduction: My client is a 26-year-old female. She is an elite level long jumper (currently National Champion). Her current personal best is 6.42m; she has been a full-time athlete for the past 3 years and is extremely good at plyometric training. She needs to improve her technique in the gym and she tends to suffer from Achilles tendonitis at times. She also has a part-time job (Monday, Wednesday and Friday-9 am-12pm). Her main goals are to retain her National crown and to qualify for the London Olympics in 2012.

Research regarding the Long Jump: The long jump is a track and field event that involves two key components-sprinting and jumping. The athlete sprints down a runway and at the raised board, attempts to jump horizontally into a measured area. The aim being to land as far away as possible from the raised board (Safesport 2009).

Furthermore, the event can be broken down into the following stages: ‘the starting run’-where the objective is to generate speed, ‘the take-off’- a change in the stride and movements required to increase this speed, ‘flight’- the body is in flight and the technique used by the jumper to influence his/her landing score, and finally ‘the landing’, which is the scoring area of the jump (Ibid.).

The rules of the long jump dictate that the jumper’s foot or any part of his/her body must not cross the raised board. It also forbids the use of somersault techniques (IAAF 2008).

Armbruster et al (1979, pp.354-57) describe the three main airborne techniques employed by long jumper athletes and adopted by their coaches. They are the Sail, the Hang and the Hitch kick. The characteristics of the Sail denote the jumper’s body is carried in a ‘sitting position’. It is ideal for novice jumpers, the main disadvantage being too much forward rotation, which hinders the scoring of the jump. The Hang style is a ‘sweeping movement’ that causes an opposite reaction in the upper body, when the legs are kept behind the body line (Ibid.). This extends the body and allows for a greater leg shoot. There is also an emphasis on leg and arm movements to slow down the athlete’s centre of gravity and prepare them for landing (BrianMac 2009).

The Hitch kick technique is achieved when the jumper extends their ‘leading leg forward and then sweeps it downward and backward’ (Armbruster et al 1979, p.357). This is also coupled with a swinging arm movement of the arm opposite the leading leg; the rear leg comes forward to minimize forward rotation (Ibid.). This style is seen as very effective in balancing the jumper while airborne and provides for an advantage on landing (Ibid.). As much as five inches can be added to the jump if the correct arm movement is undertaken (Ecker 1971, p.35).

The Athletics Association of Ireland holds its Senior Track and Field Championships around the 1st/2nd of August each year. A jump of 6.68 won the honours in 2009 and our athlete won it with less distance achieved in 2009. If she is to retain her title and ultimately qualify for the London Olympics in two years time, a jump of greater than this will have to be required. Jumps of greater than 6.75 were enough to be in the medal places in Beijing in 2008. With such strict qualifying criteria, it is up to our training programme to ensure our athlete gets to London and achieves her personal goals.

Needs analysis of the Long Jump and assessment of the athlete:

Analysis of the Long Jump: Biomechanical movement analysis: The long jump involves a total body (Upper/Middle/Lower), consistent, explosive (High Intensity) workout and movement. The long jumper’s centre of gravity of mass is within their ‘hip region throughout most of the jump, but shift forward, into open space, just before landing’ (Ecker 1971, p.30).

Linear and rotary movements are required during the course of the event (Ibid., p.18). The jumper makes contact with the landing area, encounters resistance, including wind at take-off and heavily recruited muscles include the hip and knee extensors and the straightening of the trunk (Tidow 1989).

A brief analysis of the joint actions involved in each phase is now introduced: Approach-Incomplete knee extension, upright trunk, heel leads front leg, reduced knee angle and a flat support leg, horizontal push, knee angle opening of the front leg, straddled legs, pre-tension and extended at heel strike of the supported leg,

Take-Off position: triple extension of the ankle/knee/hip and a horizontal locking of the swinging leg, an upright trunk, lifted shoulder and counter-arm locked swing, the airborne technique will not be discussed because it varies with the style adopted, landing: arms parallel to shanks, legs knee angle opening, trunk bent forward, arms are well behind trunk and feet ahead of CG (Ibid.).

The planes of movement used in the long jump are the sagittal (straight out in front/behind the athlete, the transverse plane (rotation in the centre) and frontal (out to the side)-which could be caused by forward rotation, weak core (Fass 2008). The transverse and frontal axes of rotation are also used.

Common Injuries: Safesport (2009) outlined the most common injuries incurred by long jump athletes, they are: muscle or tendon strains/sprains or fractures from ‘awkward foot placement during running or takeoff, or from insufficient warm-up’, ‘sprains, fractures, or contusions from improper landing’ and ‘blisters, shinsplints, or sprains from poor footwear’.

-Physiological Considerations: “Powerful, controlled movements are needed for both distance and precision in jumps...with the attainment of background flexibility, strength and balance and coordination.” (Ibid.). The muscular endurance requirement is necessary even though a long jump attempt takes only approx. 10 seconds to fully compete, however it has to be consistent, so muscular endurance is a vital part of any training programme. The energy system utilized is the ATP-PC system, which is part of the anaerobic system-it is a system in itself and it is used for ‘fast, powerful bursts of energy’ during the first minutes of exercise (TeachPE 2009).

Assessment of the Athlete:
The athlete is an elite long jumper; she is the current National Champion. Her training status includes plyometrics and she is competent in all aspects of training, although she needs to improve her technique in the gym. She has been a full-time athlete for the last three years and her training age is 11 years. She tends to suffer from Achilles tendonitis at times. The athlete’s main goals are to retain her national title and qualify for London 2012.

After this assessment physical testing can take place. Together the data received from the assessment and testing process will frame the training programme. The physical examination, according to Wilmore (1982, p.236) should include “a health and family history, a resting electrocardiogram and blood pressure assessment, and an exercise stress electrocardiogram performed on either a bicycle ergometer or treadmill”. The stress electrocardiogram can help indicate coronary atherosclerosis, which would place the person in a high risk category, where they should be under the supervision of a physician before exercising (Ibid.).

When assessing the athlete, effective measurement depends on a number of factors, including: validity, reliability, objectivity, safety, practicality and sensitivity (BrianMac 2009). They also point out that testing, which can be Maximal (begin at low intensity and gradually increase) or Sub-Maximal (the athlete works below maximum effort) should only test one factor at a time-for example speed or strength maximum (Ibid.).

It should also be noted that testing can be carried out over the course of the programme and Paish (1974, p.101) suggests that along with a training schedule, the athlete should keep a training diary which contains records of work they are doing and they performances achieved. In doing so, the athlete can examine the record if anything goes wrong to understand why. If the physical testing and assessment of the athlete gives them the all clear the data should be transcribed and used to draw up a training schedule and periodized plan.

Periodized plan: Periodization is “the process of developing a training schedule which has varying periods of hard work leading to overload or over-reaching, followed by a recovery period. Typically the year (the macrocycle) is broken into several large cycles, called mesocycles” (Entl 2009).

Claro (2009) says that each training phase is made up of ‘sub-phases’, where more sport specific abilities will be develop following the various principles of training: specificity, overload, recovery, adaption and reversibility.
My athlete will follow an annual periodized plan from September 2010 until September 2011- although she should follow a bi-annual plan if she is to qualify for the Olympics. There are two key competition dates for my athlete-the IAAF Indoor Championships in March and the National Championships in August. Thus it will be necessary to break up our training programme into more phases.

Day Preparatory phase
(Sept/Oct) Transition phase
(Nov/Dec) Competition phase (Mar)
(Jan/Feb-start of March) 2nd Transition phase
(Mar/Apr) 2nd Preparatory phase
(May/June) 2nd Competition phase (Aug)
(July/Aug)

Tue
2 sessions Beginners weight training Beginners weight training (Tapering-reduce volume and frequency gradually) Beginners weight training (gradual increase in intensity and decrease in volume) More advanced weights training and core stability-low intensity More advanced weight training and core stability with tapering More advanced weights training and core stability (gradual increase in intensity/decrease in volume)

Thur
2 sessions Interval training (shuttle sprints) Anaerobic circuit Anaerobic circuit (gradual increase in intensity and decrease in volume) Swimming/cycling (recovery period) Agility training drills Water step-up aerobics (gradual increase in intensity/decrease in volume)

Sun
1session Plyometrics (non-sports specific) Sports specific plyometrics Swimming/step up aerobics Medicine Ball training Water step-up aerobics Rest period/ competition
September 2010-11-including the IAAF World Indoor Championships (qualification path to the Olympics) and National Championships

Rationale behind decision making process: I have included weight training in my periodization plan because it is very important for the athlete to be able to generate quick movements. There is an emphasis on speed and strength in the long jump, along with flexibility. Exercises that target the major muscles of the legs, the feet and the upper body are extremely important in the conditioning of the athlete (Safesport 2009). The ‘three main muscle bulks in the body, the arms, the trunk and the legs’ should be conditioned to achieve what Paish (1974, p.104) calls ‘harmonious development’-working cohesively as one strong unit. The overload theory should also apply-“If a muscle is overloaded it will first of all break down and then repair itself so that it is much stronger” Paish (1974, p.103).

In the assessment of the athlete she said that her level of technique in the gym was poor so taking this into consideration she will start at beginner’s level until she progresses in 6 months time.

I have included interval training in the training programme to develop speed. The key to interval training is the distance covered, recovery between the runs, number of reps, time of each run and activity between each run (Armbruster et al 1979, p.167). Interval training is known to bring about quick results and according to (Sports Medicine 2009) it can be used in conjunction with the plyometrics and agility drills that I have also prescribed in the training programme.

Anaerobic circuits aid in the development of strength and hypertrophy. They involve working at a high intensity where oxygen is not present and may allow for short or no rest periods until the circuit is completed (Mosey 2009). Mosey also describes it as beneficial to athletes with a limited schedule, such is our athlete.

Plyometric exercises invoke the ‘stretch reflex, of the legs and are highly recommended (Ecker 1976). Together with the weight training and anaerobic circuits they will help develop the athlete’s strength, speed, agility and coordination components of fitness relevant to the performance and execution of the long jump.

The aim of core stability, medicine ball and step aerobics is to strengthen the athlete’s core and increase their aerobic stamina, coordination and overall fitness. Step aerobics will ‘strengthen the muscles and tendons and the ligaments connecting muscles and bones to each other’ of the athlete (AerobicsWorkout 2009). Finally Swimming and or cycling will act as an active recovery period with the only emphasis on preventing injury and aiding the athlete’s tired body. Swimming also helps to develop balance, coordination and aids leg movements, thus helping to keep the body horizontal and aid propulsion (Armbruster et al 1979, p.298) which is a key factor in the performance of the long jump.

Before I move on to the details of monthly plans the importance of warm-up exercises has to be stressed. Armbuster et al (1979, p.383) provide an example of an effective warm-up for a weights session. It involves running for two minutes, push-ups, sit-ups and stretching exercises for different parts of the body.

An effective warm-up can be done in 10-15 minutes and it can often mean the difference between injury prone and injury free. Since our athlete tends to suffer from Achilles tendonitis, it is vital that she does the proper warm-ups and seeks medical advice or stops training if the problem re-occurs. The Achilles tendon connects the heel to the lower calf muscle. Once injured they heal slowly because they don’t have as much ‘blood flow as muscles’ (Ryan 2008). It can be treated by physical rehabilitation, such as ultrasound to increase the blood flow and by using strengthening and stretching exercises. It can be caused by wearing improper footwear and increasing the intensity and duration of an activity suddenly; hence any change in the training programme should be gradual/occur over a number of weeks (Ibid.). An appendix of details outlining monthly plans with various progressions and variety can be seen at the end of this paper.

Brief notes outlining guidelines for next season: Should our athlete qualify for the Olympics by this stage, she should focus on maintaining her performance and technique. She should aim to get a consistent performance and develop her preferred technique-e.g. the Hitch kick, while maintaining the key components of fitness relative to the long jump. The athlete should by now be competent in weight training and be able to improve her sprinting ability through implementation of a regular program of leg strengthening exercises (Ecker 1976).

Tapering should also be maintained to ensure she is fresh and not burnt-out before the Olympics. This could be maintained through cross-training and an extensive active recovery period. Tapering not only aids recovery but has a range of advantages including ‘better repair of muscle and connective-tissue trauma’ as well as ‘heightened mental confidence’ (P2P 2009). Thus tapering and developing the athletes technique should be maintained and developed on in the 2011-12 season. The athlete should also be tested to see how much of an improvement they have made and areas that still need to be worked on before any training programme can resume or be drawn up.

Appendix:

Sept/Oct-Preparatory Phase-Beginners Weights with a focus on the conditioning of the legs to increase athletes speed, strength and power. A simple set system because our athlete is a novice- 3 sets of 6 with 70%-enables the athlete to learn correct technique (BrianMac 2009). Content to include back squats (leg muscles), calf raises (gastrocnemius soleus), front squat (quadriceps), hack squat (front thigh), knee raise (lower abs), lunges (front thigh), squats (glutes and adductors) and step-ups with barbell (upper thighs) (Prevent Disease 2009). Interval training should incorporate the 40m sprint of the long jump and its run through technique. Shuttle sprints and agility drills will also develop the coordination and athlete’s technical ability.

Nov/Dec-Transition Phase-conditioning of the arms with a gradual decrease in volume and frequency (tapering).3-5 Minutes of recovery time between sets. 2 sets of 7 with 70%. Content to include dumbbell wrist curls (front forearms), dumbbell wrist extension (back forearms), dumbbell press (front delts), bent over flyes (rear delts), Lateral raise (medial delts), Upright row (Shoulders and Traps), Dumbbell/Barbell curls (biceps), Dips (lower pecs, serratus and triceps), one arm dumbbell kickbacks (triceps) (Ibid.). Develop range of motion and movement used in the long jump (Hitch kick technique). Anaerobic circuits can be included to develop speed, strength and power. They should include exercises for 30+ seconds and active recovery on completion of each circuit (BrianMac 2009)

Jan/Feb-Competition phase-conditioning of the upper body. Should take into account a gradual increase in intensity and decrease in volume. 3 sets of 5 with 80%. Content should include crunches (ab muscles), Dumbbell side bend (obliques), bench press (deltoids/triceps), dumbbell bench press (Chest-tendons and ligaments), flat flye (inner pectorals), Barbell row (back), Back extensions (erector spinae, hamstring and gluteus maximus) and shrugs (trapezius) (Ibid.). Reduced from 2 sessions to 1 closer to competition to ensure athlete is fresh. The anaerobic circuit training will now increase in intensity and decrease in volume. Anaerobic training can also be overlapped with interval and weight training (Ibid.).

Mar/Apr-2nd Trans Phase-more advanced weights training and/or core stability. Should start at a low intensity because the athlete is recovering from the stress of competition. Can now include machine use because the athlete has developed the basic technique. Core stability is the ability to fire and activate the muscles quickly during “specific movement sequences to stabilize the low back and pelvis giving a stable base which force can be generated through the limbs to run, jump” (GAA 2009). It plays a vital role in power generation and injury prevention and treatment.

May/Jun-2nd Prep phase should include core stability with a taper and during the competition phase sessions should be reduced from 2 to 1 with a gradual increase in intensity/decrease in volume. Alternative sequences could see core stability be replaced by weights training each week, ie 1 session of each every 2 weeks. Content to include planks, bridges, oblique crunches, sit-up and throw, side touch downs, one leg catch and pass and straight leg raise. Core stability can also incorporate medicine balls or they can be a separate session (BrianMac 2009). There should be an active recovery and rest period included in the 2nd trans phase. I have included swimming/cycling at a low intensity because there are many benefits of cross training including: injury prevention, rehabilitation, active recovery, enhanced motivation, rejuvenation and enjoyment of other sports (Fitzgerald 2004). My training programme is by no means an exhaustive list and with weight, interval, core stability and anaerobic circuit training often overlapping in what components of fitness they can develop, I may replace one or more of these aspects with cross-training to prevent overuse injuries and keep the athlete motivated to achieve her goals.

Finally, the inclusion of plyometrics and step up aerobics in the training programme is to threefold: to develop coordination, aid recovery and aid the specific long jump movements of the long jump. Plyometric exercises should progress from non-sports specific to sports specific with both slow and fast movements. These movements should include fast hopping, long bounding jumps, double leg take-offs, hopping on/off low boxes, bounding and hurdling, press-ups and hand claps, standing hop, bunny hop, squat jumps, the standing long jump and agility drills (BrianMac 2009and Ecker 1976). The progression of the training plan will see the athlete start off at a low level and by the time competition arrives, she should be reaching her peak performance. In following this training programme, for the reasons demonstrated, I have no doubt that the athlete can achieve her personal goals and who knows she may even get a medal in the 2012 London Olympics.

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