Coach Shepherd is an ex international long jumper.. He has coached for the England team and has been a coach mentor for European Athletics, England Athletics, Irish Athletics and others. He has coached a European u20 Champion (Elliot Safo LJ 7.86m) and had jumpers at other major champs - including the European indoors and outdoors. Many group members are various age group internationals and feature highly on the UK's all-time lists. Other notable achievements include an age-group British record holder. His group includes overseas athletes - for example, from Hungary, the US and Switzerland - he has worked on-line and in person with them. NEW VIDEOS EVERY FRIDAY & other times Coach Shepherd has also been a magazine editor and has written numerous books, including: The Complete Guide to Sports Training and 101 Youth Athletic Drills. He writes regularly for Athletics Weekly. His videos and writing skills have been used by brands for PR and he is often consulted on new products.
So what about 2leg jumping like in volleyball or basketball . Which plyo's are going to be more suitable for those sports ? Btw - All of you're content is very interesting and well explained !
I’d suggest that similar ground contact times and jumps specific to those sports would be optimal. There would need to be more vertical displacement emphasis. You’d still get positive transfer from faster ground contact work too. Also complexing workouts - that’s combining jumps with weights could also help. You could do double foot jumps to BB ring plus heavy squats 3x4 85% 1RM max Do the squats (full intent) then the jumps Plenty of eccentric work too - due to the block and go vertical nature of many of the jumps of those sports would also help. So - eg, jump forwards to jump up. This is down double doted and the first jump is low and fast then you hit it and go vertical. Could be done holding ball to make more specific. Hope this helps and thanks.
This video is a case study of one of the guys in my group… his speed needs to be improved and we think this can be done so via changes to his heel recovery and the way he uses his hips. Everyone is specific - has their needs. Although one size does not fit all … rear side mechanics and pelvis position are crucial for speed. See Dr Ken Clarke and Tony Holler for more.
@@Johnshepherdtrackcoach Ok thanks, it can be confusing at times because my coach tells me I'm losing speed for the exact opposite reason, i.e. not enough heel recovery 😂
I am glad that you posted this. I had watched the Tony Holler video on the need to have a low heel recovery and was also surprised watching the Olympic gold medalist Tebogo that he had a high heel recovery. This may be a case where “science” is saying one thing but what actually happens with the best is something else. I do not know the strength of the biomechanical evidence but it is difficult to believe that a 9.86 100m and 19.46 200m gold medalist is mechanically inefficient. I will need to look at more videos to see what is actually happening and perhaps raise this with Tony Holler. John- thank you for posting the video. It would be helpful if you could clarify whether you think a low heel recovery is optimal positioning or whether it is an individual adjustment you made for your athlete?
From what I’ve heard a lot of genetically gifted sprinters like Tebogo have a larger tibia relative to femur length - this means they tend to a more heel to bum stride
This is wrong. I mean the back lift is the effect of speed. It's not the cause. Faster speed leads to a higher back lift. The reason why too much backside mechanics are associated with lower speed is because it's a lack of hipflexion! Elite sprinters are really good at immediately flexing the hip at toe off aka triple flexion! This instant switching from extension into flexion and vice versa is the key! It's only possible to attack the ground with the front leg if the back leg recovers at the same time with the same power!
You could well be right. I see that you posted on the original Tony Holler video but he did not provide a proper response. As I mentioned above Tebogo shows a clear high heel recovery as does Lyles in the 100m Olympic final. That does not sit well with what seems to have been argued here. I have asked for clarification. Do you coach?
@@petermercadante630 I agree. There are elite sprinters (Lyles, Tebogo, Knighton, Gardiner) with decent backside mechanics aka full hip extension and and a high heel recovery. Those sprinters tend towards more speed endurance and they all show special anatomy (long thin limbs with proximal mass distribution. So called elastic athletes). High heel recovery also means less angular momentum, less energy needed and faster angular velocities are possible. That was Oscar pistorius advantage. Less angular momentum. Faster frequency! On the other end of the spectrum there are the power sprinters (Asafa Powell, K. Thompson). They show extrem hipflexion power. They don't do well in a 200 because theire technique is more demanding on muscular power.
@@Leonidas-eu9bb Thank you for that. You have a far deeper understanding of biomechanics than me and I appreciate your reply. When you say less angular momentum allows faster angular velocities is that the same as saying that a shorter lever can move more quickly? In the replies to the Holler video, @samkee3859 supporting high heel recovery added the component of stretch reflex to that of angular momentum: “After toe-off the knee should flex, and the foot should come UP towards the butt rapidly. This rapidly stretches the quadriceps creating a stretch reflex (which then extends the leg forward on the frontside of the body faster than otherwise, and this foot towards the butt due to knee flexion shortens the lever rotating about the hip, which due to conservation of angular momentum increases the recovery speed of the leg, again both of these result in faster and more powerful recovery and extension of the leg in upright sprinting.” Is that something with which you would agree? Slightly off tangent I am not sure how angular velocities relate to Weyand’s work on faster speed being achieved with greater ground forces and not more rapid leg movements.
@@Leonidas-eu9bb I responded to you but my reply seems to have been deleted. I also posted on the original Tony Holler video and he responded saying that Lyles never has the plate of his spikes parallel to the floor whereas if you look at his 100m final he clearly does.
I feel heel recovery is a result at the end of the chain of hip movement and core stability. If you focus on the end of the chain you're not fixing much. Core stability and hip movement patterns must be addressed 1st. As a result sprint mechanics will be improved throughout the chain which also would addresses heel recovery without focusing on heel recovery.
Changes are specific to individuals … in your case poor front side mechanics would not be corrected unless the rear side was cleaned up in some way. If the sprinter is rotating because of a high back lift - chances are they will still do the same if you worked front side. In realty change in one side of the body affects both sides. I would suggest that core stability and sprint mechanics are being addressed with the example provided. We all coach differently and have different ideas and it’s about discovering what works, it did for this sprinter … many thanks for your comments
One of my fave athletes, although not a sprinter, who exemplifies this fast heel recovery is Keely Hodgkinson. She does not have the height thus the stride to an advantage so she relies on her powerful hips to propel her to maintain a consistent cadence and pace for her 800 meter races.
Interesting as usual. Will begin my level 3 track&field coach course very soon as well as coaching the u14/u16 athletrs. So all your videos are much appreciated!
Well, yes as the faster your max speed the faster your cruising speed. It has to become automatic though … as indicated in the video Ben actually managed to make the change in a couple of sessions. However it’s now got to stick. The same would apply to you and with the 400m you’d not want additional effort … So, work on it over shorter faster distances and move from there. Hope this helps.
U r great sir, I m from pakistan and 47 my weight is 65 ND height is 6feet 1inch I can sprint with 12sec100meter n can jump 6.5meter with 10meter run n it's natural....do u think I should start for Olympics preps for long jump...do u think I can make it
I'll be joining as a member. This was amazing science and I'd like to learn more. We've done well as a high school team (top 2 boys: 7.63m, 7.14m; top 2 girls: 5.66m, 5.37m) the past 4 years since I started coaching jumps, but I know I need a mentor for the next levels.
There is a transcription error in the original data from the bottom of column three to the top of column four as there is a step of 10cm where everything else steps 6cm.
What is your thoughts on the heelx? Used mine today and my right ankle got skin rubbed off from the inside little spike heelx thing. Should i just wear longer socks or am i running inproperly?
Some people report similar - the three of us using them here have not. I have spoken to the Antepes team and they have said that if the problem persist you could actually remove the wings. However, I would initially persist with them and wear longer socks. Like all shoes they will give a little and mould more specifically to your foot.
@Johnshepherdtrackcoach thanks for the reply last question when using to l these shoes did you have a bunch of leg muscles like in your thighs get really sore like you started using muscle you never knew you had? These shoes do give a crazy leg workout but do it in a way that keeps you going longer then with regular shoes.
Thank you so much for the tips Coach. I really appreciate the advice on where I have to improve. I’m 17 and my current best at a meet was 13.38m and for this season I’m pushing to hit 14.35m. My biggest problems are that I’m too high in the hop phase and that I’m getting almost no distance in the step phase. My step phase has no height, when I look at the videos of me jumping, my step phase literally looks like a step. I can’t manage to get an explosive step phase to propel me into the jump phase. What should I be focusing on and be doing differently?
Thank-you. These can be less “interesting” for the main channel members. So, I’m truly appreciative of your comments as these videos are also not easy to make. 👍🏽
I looked at the womans Ig and found the video. Shes indoors, it looks like her harness was attached to some type of rail on the ceiling that moves forward and also lifts her. Her post was from sept 2019
I will look into this. I’ve been working specifically with two jumpers who use the hitch-hang technique and trying to make it more effective, so watch this space!
