Takeoff step

[jcoover]

So lately I've been working on my takeoff step a lot. I've heard that it will be the difference in turning me from a 5.10m jumper to a 5.50m jumper... hopefully its true i suppose. this question in large part goes out to altius, since he seems to have an enormous wealth of knowledge on the petrov model, but any input will help. I have noticed in watching gibilisco, bubka, isi, etc. that while throughout the run, knee drive is high (about parallel with the ground), the last step almost slides through. By this i mean that when the left strikes two steps out and comes through for the takeoff, the quad does not raise to parallel to the ground as it has the entire run.

Proly the best model is Isi on this jump:
http://www.stabhoch.com/pages/20060708_ ... a_476.html

I know that high jumpers use this model, and I have heard of Bubka using it, but how efficient is it in being explosive off the ground. Also, should i work on this if I'm only a 5.10 guy or is this more of a 5.50-5.70 thing to worry about. thanks!

J Coov

[baggettpv]

If you want to jump higher you need to work on the jumping action from a run. The penultimate and takeoff action will help.

Rick Baggett
WSTC LLC

[Barto]

Gallop.....alot.

[stavhoppare]

UNDERSTANDING MECHANICS OF JUMPING:
• PENULTIMATE STRIDE IS LONGER THAN PREVIOUS STRIDE
• FINAL STRIDE (TAKEOFF) IS SHORTER THAN PENULTIMATE STRIDE
• FOR MORE ACUTE TAKOFF ANGLE = LONGEST + SHORTEST (HIGH JUMP)
• T.J. AND P.V. = LOWEST ANGLE OF ATTACK
• PARABOLA IS SET ONCE THE JUMPER LEAVES THE GROUND

ALL MOVEMENT THROUGH THE TAKEOFF IS TO RESULT IN THE CENTER OF GRAVITY HAVING THE GREATEST:
• HEIGHT AT TAKEOFF
• ANGLE AT TAKEOFF (TRAJECTORY)
• VELOCITY AT TAKEOFF (MOST IMPORTANT) THINK OF THE CENTER OF MASS AS A PROJECTILE!!!

[baggettpv]

and like many before have said....if you want to run fast....run fast. If you want to jump high? then jump high.
What this means is that in order to develop a jump transition you have to jump
.
Try this:
Set 3 hurdles at HS high heighth about 20' apart (adjust as necessary), take a 3 left approach and jump over each trying to keep a good takeoff position. Jump off left, land on right. 3 contacts between, 6 times each.
move back to a 4 left approach for 6 tries, thed a 5, then a 6 then a 7 etc.to 9 left approach. My better kids do this workout on wrestling mats to protect the legs. And if you want to feel more studly then raise the hurdles to 42". By the way, no hurdling.....

Good luck,
Rick Baggett
WSTC LLC

[maximus]

Jeff,
What you are seeing are the characteristics of the penultimate step. If you research the biomechanics of the penultimate step you will see that center of gravity lowers due to to the flat contact of the right foot (sinusoidal wave pattern), thus preparation and takeoff in the long jump and pole vault are simply a modification of the amplitude of this wave. The support phase of the penultimate step offers an opportunity for an exponentially longer low point of the wave, while a subsequent exaggerated high point follows in succession (the jump itself). After, the flat contact of the right foot, the right foot the rolls onto what is called the "bridge", the bridge is the position of the right foot as it rolls onto the ball of the foot and the heel of the right foot is allowed to come off of the ground, this insures that the athlete does not have a stride that is too long and slow in the penultimate step, and you will notice that many novice jumpers who do utilize a penultimate step tend to overstride and lose speed through this step because they lower their center of gravity but never allow the foot to move to the "bridge" - their heel stays planted in the ground as the COG moves past the ball of the foot.

Getting back to your original question though, the step of the left foot that you notice is culminating characteristic of the penultimate step. When the athlete lowers onto the right foot the heel recovery of the left foot is significantly lower than the usual running step, this is because the lowering of the COG causes tension in the glute and hamstring of the left leg thus inhibiting the usual cyclical pattern of the run.

The real issue with regard to utilizing an effective penultimate step in the vault comes about due to the inefficient use of the penultimate step. An improper lowering of the COG that is either premature or too late will inhibit an efficient take off that utilizes the sincronization of the rise of the center of gravity with the take-off step. The rise of the COG must occur after the lowering of the center of gravity during the support phase of the penultimate step.

Don't take my word for it, or anyone elses for that matter. There is biomechanical analysis in various peer review journals with regard to the penultimate step. The journal of applied biomechanics http://www.humankinetics.com/JAB/journalAbout.cfm and the journal of biomechanics http://www.jbiomech.com/ are both great places to start reading and finding empirical data to find the answers you are looking for and eliminate alot of the logical entropy you will encounter from other sources.

[stavhoppare]

The position of the feet is not the cause of the lowering of cg, it is a result of a slightly longer penultimate stride (next to last stride) and the slight shortening of the last stride (takeoff stride). The longer penultimate stride slightly lowers the CG and the slight shortening of the last stride catches the CG on the way up to facilitate the jump.

This is all really a very natural movement. Go out to the playground and watch young kids jumping off one leg (lay up in BB). Four legged animals do it as well....it is just harder to observe. Watch an equestrian event or even wild life shows........just remember....if the lion is thinking about its mechanics of penultimate stride, last stride, foot placement, etc when it is running down the zebra.......its going to be a mighty hungry lion.

Young athletes have problems because of paralysis by overanalysis. Take them to a BB court with goals all around. Run the goals, try to touch the nets with their PV top hand off one foot takeoffs. They will do it right every time. After a couple of laps, ask them to listen to the rhythym of their feet. BINGO.
Then do the same one handed with a relay baton, then two handed with a stubby. It is not hard.....it is natural!!!!

Coach Baggett.....I like your hurdle drills....try them sometime taking off on the left, and LANDING ON THE LEFT...Keep the right knee up and ankle dorsi flexed.

[jumpbackin]

http://www.stabhoch.com/pages/20060708_ ... a_476.html


J Coov

Thank you, that was beautiful

[Darth Vaulter]

Did anyone else notice that in the Stabhoch video of Isinbajeva's full run her right foot is turned out almost 45 degrees on at least the first two right steps. She looks like a hockey player starting from a dead stop. Is this a sprinting technique? If it is, I don't recall seeing it discussed before on PVP or elsewhere.

[altius]

Quote "The real issue with regard to utilizing an effective penultimate step in the vault comes about due to the inefficient use of the penultimate step. An improper lowering of the COG that is either premature or too late will inhibit an efficient take off that utilizes the sincronization of the rise of the center of gravity with the take-off step. The rise of the COG must occur after the lowering of the center of gravity during the support phase of the penultimate step." Unquote.

Well I am glad that this has now has now been clearly explained.

[UV vaulter]

Did anyone else notice that in the Stabhoch video of Isinbajeva's full run her right foot is turned out almost 45 degrees on at least the first two right steps. She looks like a hockey player starting from a dead stop. Is this a sprinting technique? If it is, I don't recall seeing it discussed before on PVP or elsewhere.

I would have to say that it is not sprint technique. she is just good enough that she figured out what worked best for her start. in this case her foot turned out. we all kinda do weird stuff

[altius]

Jcoover - some thoughts on your question -

1. Anyone interested in teaching or coaching any sport should remember what happened when the ant met the millipede.
2. As an athlete, do not get hung up on details and data – leave that for your coach.
3. Never THINK about the length or structure of the last three steps – you should not TRY to structure what has been called a ‘trick step’ into your technique.
4. Let the brain/body develop the correct movement patterns by repetitive use of auto correcting exercises such as the 6 step stiff pole test and Agapit’s pole climbing exercise. Both exercises will enable the body to learn what it needs to do to develop an effective take off - without a great deal of conscious thought.
5. An accurate controlled plant is critical to an effective take off, so make sure you do the hundreds of repetitive drills needed to make the plant solid.
6. While you should not think about the length of each of the last three steps, you MUST ensure that the take off foot executes a claw/strike to hit the ground actively - NOT in a defensive forward push. Get THAT right and you will jump higher.


Point 6 is interesting. I would like to pursue it by asking those who believe that the foot always strikes the ground beneath the centre of mass in the run up – where do they believe the foot first strikes the ground relative to the COM at take off?