Continued
51. A custom fit shoe insole that you place in an oven and then mold to your feet and use them in your sneakers and spikes
52. Do not be afraid to enjoy your big foul jumps. Regardless of what others may say this shows your true physical ability and potential
53. Be an athlete 24 hours a day not just the few that you train
54. Include a tape measure, white tape, a stop watch, cones, a drink, and a snack bar in your daily workout bag
55. Training intensity can be higher and recovery times shorter in warm weather. The opposite is true in colder weather
56. If you have done something once you can absolutely do it again
57. Do not focus on others especially when in a competition
58. Do not chase numbers or focus on outcome goals
59. Video record technical training often and compare technical components over time
60. Do not be afraid to repeat successful training blocks/ phases
61. Younger and older athletes should allow more time between high intensity sessions
62. Avoid spending hours at a competition before you are ready to compete. Try to get there 1.5 hours before you are scheduled to jump
63. While travelling to different cities, countries, hotels for competitions stay occupied with things other than track and field
64. It is common to perform well after you have had a cold or flu bug
65. Always be confident no matter who you are jumping against
66. Find a routine that works for you and perform it every time you compete
67. Figure out if you are the aggressive jumper or the passive jumper. Aggressive jumpers need to scream and shout, bang their chest and walk around between jumps. Passive jumpers will lie down between jumps and stay quiet. Do not let who you jump against change who you are as a jumper
68. The horizontal jumps will never be performed perfectly
69. Competitive jump sessions against training partners can add a lot of fun to a training session
70. Measuring jumps during technical sessions can give valuable information but can also detract from the technical focus
71. Timing all sprint repetitions gives valuable information within a training session including, improvement, fatigue levels, and consistency
72. Be selective with who you take advice from. Often too many people have conflicting advice to the same athlete
73. Perform a hard training session at least 24 hours before you take a long flight and 24-48 hours after a long flight
74. Rapid improvements in speed for young athletes will likely create lots of short term take off problems
75. You should aim to hit 95+% of your fastest fly 10m or fly 5m time on the runway
76-101
76. It is possible for a male jumper to jump over 8 meters in the long jump and 17 meters in the triple jump running under 10 m/s
77. You will never create the perfect training program. Even for the most scientifically minded coach/ athlete this is not an exact science
78. Although difficult it is possible to increase horizontal velocity during the take off action
79. Be prepared to sacrifice many aspects of your life if you truly want to reach the top level in this sport
80. Study the sport and become a student of what you do
81. Very few jumpers have ever been able to effectively land the 2 ½ hitch kick
82. Injuries are absolutely a part of the sport no matter how well prepared you are
83. Concentration of the highest order is required when on the runway
84. If you foul by an inch and you move back a foot you will likely foul by an inch again.
85. A successful training program is a successful training program no matter if you later learn you made many mistakes or not
86. Base predictions on training achievements. You should compete the way you train
87. If you are going to ask for a clap, ask during your first jump and ask every jump after that
88. Affective sprint technique and an affective take off is one that is patiently performed. Do not rush your movements
89. A taller jumper may not become as strong as a short jumper. A taller jump however possesses physical qualities that a shorter jumper will never possess. Know who you are and train accordingly
90. Use a check mark on the runway. Perfect the first phase of the approach run
91. During training make sure the sand is not too hard. Work the pit before you jump
92. If you train with no board create a white tape board for every technical session
93. During technical sessions if you are struggling to execute from a certain stride number be sure to decrease the number of strides for that session
94. The jumper should be able to execute his/her approach run blind folded
95. Long jumping over a hurdle helps the ability to correctly penetrate the board during take off
96. Using cone targets during triple jump phase work can help the athlete extend their distance
97. Performing a 5-10 minute cool jog will not make an athlete slower
98. Do all you can to look after your feet and ankles
99. Never skip the cool down section of a work out. When one workout ends you are always preparing for the next one
100. Do not get discouraged if your 100m time is slow. Remember, a male could run only an 11.5 second 100m but still be able to run 10.5 m/s over a fly 5m. Likewise a female could only a 13 second 100m but still be able to run 9 m/s over a fly 5m.
101. Always remember the things you love about training for the horizontal jumps. This journey is tough and will have many ups and downs along the way. Have fun!
About Nick:
Nick Newman, M.S. is a jumps expert, athletic performance coach, and top 5 ranked British Long Jumper with a current best of 7.80m (25’7). He was born and raised in Great Britain, where he graduated in 2001 with a two year A-level in Sport Science from Durham Community College. His bachelor’s degree is in Exercise Science from Manhattan College in New York in 2006 and in 2009 he earned a graduate degree in Human Performance and Sport Psychology from California State University Fullerton. Nick has been a lifelong researcher and contributor to sport science, specializing in the jumps. His most recent work has been authoring: “The Horizontal Jumps: Planning for Long Term Development”. Keep up to date on Nick’s most recent articles at his website www.jumPRathletics.com
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