PP42's Senior Year Training Blog

[rainbowgirl28]

Yes ma'am. I had originally planned on passing from 10' to 10'7" (skipping 10'6"), but if someone had gone out at 10'6" the bar would have went straight to 11'. Sort of weird how they set it up, but I guess it made sense.

It never makes sense to raise the bar 1" at a time if there is more than one competitor left. I can see 3" in a championship meet, but 1" is a waste of time for everyone.

[powerplant42]

I do think that it should've went 10' to 10'7", but hey I wasn't the one officiating.

So what's next? I have a few weeks until outdoor officially starts. I'm planning on shoveling out my runway soon...

[KYLE ELLIS]

PP i have a challenge for you, you could do this indoor if you have enough room.
Lets see what you can do in the following
SLJ-
Vertical-
single leg 25 meter bound-
Backward shot-
30meter- from first movement forward

I think this well help evaluate setting realistic goals.

[powerplant42]

What do you mean by backward shot? Do you have a demo available for me to see? And single leg bounding would just be jumping on one leg for 25m, right?

I'll get the numbers as soon as I can... I haven't had school since 2 Fridays ago, and I don't think I'll have it tomorrow either. I'm going to go shovel a piece of my track though.

[bel142]

To my understanding... Overhead backward shot put throw... Two hands on the shot swing between the legs then throw over your head backwards for distance, while feet remain planted... Usually I have done it, on the balls of my feet while standing on the shot toe board, to help with extension...

[KYLE ELLIS]

bel explained the backward shot,
and yeah single leg bound for 15m is basically hopping on one leg for 25 meters. You can take a 10m jogging start into it, careful not to get too fast or you might bite it.

[golfdane]

PP i have a challenge for you, you could do this indoor if you have enough room.
Lets see what you can do in the following
SLJ-
Vertical-
single leg 25 meter bound-
Backward shot-
30meter- from first movement forward

I think this well help evaluate setting realistic goals.

We use the Standing Long Jump, 5jumps from standing start, counter movement jump, squat jump, backward shot and 50m from first movement (gates at 0m, 5m, 10m, 20m, 30m, 40m and 50m).
My 17 year old son (173cm, 61kg), who jumped 4,60m 14 days ago, made these results in late december:
SLJ: 2.71m
5jumps: 14.16m
CMJ: 63cm
SJ: 50cm
BWS (4kg): 14.45m
50m:
0-5 m:0.99s
5-10 m: 0.71s
10-20 m: 1.21s
20-30 m: 1.12s
30-40 m: 1.09
40-50 m: 1.07s
0-50m: 6.17s
Flying 20 (30-50): 2.16s
Flying 30 (20-50): 3.27s
20 m acc (0-20 m): 2.90s
40 m acc (0-40 m): 5.10s

[powerplant42]

Here are some stats from the start of my Junior year:

Flying 20: 2.0s (hand timed)
Backward shot: 28'
Standing long jump: 7'9"
4 bounds (from standing): 28'9"

I just did standing long jump... I got 8' after a few tries. I'm going to keep trying to push it though...

Any recommendations in the ways of weight training? I figure I'm no longer the standard scenario and recognize that my technique is really not what's holding me back at the moment.

Golfdane, what are counter movement jumps?

[rainbowgirl28]

Any recommendations in the ways of weight training? I figure I'm no longer the standard scenario and recognize that my technique is really not what's holding me back at the moment.

You still haven't been very clear about what weight/strength training you have been doing up until this point, and what you can do without pain vs what hurts.

If you haven't been doing much/anything, I would recommend starting out doing lifts with dumbbells/body weight. You can do the olympic lifts with dumbbells, and it will work more core/stabilization muscles.

[powerplant42]

http://www.youtube.com/watch?v=LAXs9079DFE

An interesting practice...

This is my first time vaulting on a flexible pole (for more than just a few jumps) in quite a long time... I'm talking maybe like a year.

The pole is a 13' 145 and my grip is around 12'.

I am UNDER... then I get sucked up and pull/bail... at least that's what I see. Rather unsafe now that I look at it... also pretty dissappointing...

POSTIVE: No injuries from today! I have been working on my strength and will continue to do so... It has definitely had a positive effect.

[KYLE ELLIS]

i dont know if i would call that bending the pole, i have seen steel poles bend more

[KirkB]

Out of about 6 jumps, you only landed in the PLZ once!

Lower your grip!

And yes ... you need to take off more out ... and JUMP off the ground better ... but in the meantime ... LOWER YOUR GRIP!

Kirk