with Gary Derks, Cinco Ranch HS (TX) Head Track & Field Coach.
Gary Derks begins this presentation with a segment how to assess talent, both tangible and intangible, amongst your athletes to find those that possess the skill set attributes best suited for the long jump and triple jump.
In the long jump protion of his presentation, Coach Derks takes you onto the runway and into the pit to break down every segment of the long jump event. Derks major focus is how best to transition horizontal velocity into vertical height and minimize the loss of momentum. Derks demonstrates proper sprint mechanics to generate maximum speed to the board, proper step technique at the board, proper takeoff angles for the torso and the limbs, movement during flight including the hitch kick and arm movement, and the extension for the landing.
In the Triple Jump Mechanics segment, Derks reinforces the need for generating maximum runway speed in the long jump. He details the hop, step and jump phases with specific technical instruction of each phase. He includes over 60 drills and exercises to incorporate into your jumps training regimen in several areas, including; general team warm-up, movement prep, bounding, plyometrics, Olympic lifts, core exercises, hurdle mobility, sand pit exercises, hill work and med ball routine.
- Over 60 jumper specific drills for developing speed and explosiveness in your jumpers
- Complete phase-by-phase instruction that taking you from the runway into the pit
- Learn to enhance your jumpers' transition from horizontal velocity into vertical height