Greyhounds Masters Track Weekly Workouts

Coach Sharon’s Tips


2017 Season 


High Jump


From: Sharon Evans

Subject: Saturday Mar 23 Workout for Jumpers

Date: Mar 22, 2017

Good evening jumpers of a Certain vintage,

I am unable to be at practice this weekend as I will be out of town with family.

 

If you are planning to compete in Kamloops the weekend after, see if you can squeeze in a couple of full run up jumps into the sand pit.  The main work with this is to get into the large storage container located near the sand pit (Urith, Sam or Harold should be able to help with this) and to dig out the sand pit.  This is just to ensure you are comfortable with your run up to the board in long jump.

 

High jump practice would again be reliant on weather conditions and sufficient team members to haul the mat out of the container.  Again, this is just to get in a few full run up jumps to prepare for the Kamloops track meet a week later.

 

If you are not competing in Kamloops, my suggestion would be to join the sprint group for their workout.

 

Sincerely,

Sharon



From: Sharon Evans

Subject: Saturday Mar 18 Workout for Jumpers

Date: Mar 12, 2017

Good evening jumpers of a Certain vintage,


Another wacky workout this Saturday in the rain!!!!  But you know what? For those athletes who braved the rain and wet sand, great work!  You were able to get back into the flow of jumping, and it was encouraging that these athletes have really been pinning down a consistent run up, and have maintained some of the jump technique from previous seasons.

 

Looking at Saturday March 18th, there is that spring breaker track meet with Ocean’s Athletics.  Link to registration: https://www.trackie.com/online-registration/event/2017-spring-breaker/8311/#.WMTImPkrL6Q

 

Although it is early in the season, this one day track meet is a great way to rev up your jumps.  It is a $10 flat fee and you can register for multiple events.  I have registered for long and high jump along with the 100m.  I do not expect to get any personal bests on Saturday the 18th, rather, I am using this track meet as a warm up for the indoor meet in Kamloops at the end of March.  Even if the weather is crummy, I’ll still go seeing as we just did a workout in the rain and survived – unless of course there is a snow storm we should get through this track meet in one piece.  

 

With the jumps, in long jump we usually get 6 tries, but it doesn’t mean you have to jump 6 times.  If you are still recovering from a previous jump you can tell the official that you are going to pass on a jump.  Then you can manage your energy output.  This is especially important if you are feeling any unusual tweaks in muscles and tendons.  With the 100m you likely only run it once, maybe twice if there are finals, but in jumps – 6 times!  I’ve seen athletes only jump 3 of the 6 and still come out ahead...

 

I send this out this email early so that all of you have a chance to register for this event should you choose to.  You still have a few days to do so.

 

Have a super week and here’s hoping I see you at the track in White Rock next week.

 

Sharon


From: Sharon Evans

Subject: Saturday Workout for Jumpers

Date: Mar 8, 2017

Good evening jumpers of a Certain vintage,

What a workout to experience out at the track last Saturday with the steady stream of mini hail and sleet!  But, we managed to get through the workout without any injuries that I was aware of…


With competition a few weeks away, we will continue with long and triple jump options at the sand pit.


We will mark out our full run up to practice that a couple of times – similar to the few run ups one does in preparation for our competitive jumps, we simply run the full run up but just pop up into the sand rather than a full launch into the air.  For this you will need to remember what your run up distance was last year and measure out accordingly.  This helps us to gauge where you are at for the run up.


Last week we had 6 and 8 stride run ups, and this Saturday we shall expand to 8 and 12 stride run ups, 3 reps of each distance.  This gives us more speed to work with which means we can focus more on our landing technique.


And just for fun...another video for you...

Inspiring stair workout:

https://www.facebook.com/MetDaanCreative/videos/1252719058110383/

Let’s pray for okay weather on Saturday!

Sharon


From: Sharon Evans

Subject: Saturday Workout for Jumpers

Date: Mar 4, 2017

Good evening jumpers of a certain vintage,

 First of all, we still don’t know if we are training outside on Saturday March 4th or not – it will totally depend on the weather.  Our coaches will be keeping us in the loop, but may have to make decisions on training locations at the last moment.  I will aim to forward any emails I get to jumpers to re-enforce the information flowing through.

So, if we are outside on Saturday March 4th, the focus will be on the horizontal jumps.  I have at least one athlete who is planning to compete at an out of town meet March 11th and he would really like to get in some horizontal jumps before that track meet. He will be doing full run up competition practice on Saturday if we are outdoors, but the rest of us will be doing a workout that is going to be less challenging to the body.  You will all notice once you start jumping again that there is a bit of a road ahead before we are truly competition ready in the jumps.

 

To start:

 

We shall join the sprinters for their warm up drills through to strides

Then off to the sand pit:

 

-         3 sets of 6 stride run up into the pit

-         3 sets of 8 stride run up into the pit

-         Practice those single foot hops then on to the other foot and into a jump into the pit (like we worked on last Saturday but with the sand to practice with this time)

 

And now an excerpt from a great article I stumbled on regarding training tendons vs. Muscles:

Let’s understand exactly what tendons do.

1.      They attach muscles to bones. It is through tendons that muscles transmit force and make movement possible. Contracting your muscles pulls on the tendons, which yanks on the bone, producing movement.

2.      Tendons also provide an elastic response, a stretch-shortening recoil effect that helps you jump, run, lift heavy things, and absorb impacts. Think of it like a rubber band.

Tendons have two primary properties that determine how they function:

Stiffness

The degree to which a tendon can withstand elongation and maintain form and function when placed under stress. Contrary to how we usually think about stiffness, a stiff tendon can help us transmit more force and be more stable in our movements. It takes a lot more force to get a stiff tendon to elongate, but they reward your efforts with a powerful recoil.

Stiff tendons are stiff. More elastic tendons are compliant. We need a mix of compliant and stiff tendons, depending on the tendon’s location and job.

Hysteresis

The efficiency of the recoil response. If you waste a lot of energy in the rebound, you have high hysteresis. If your recoil is “snappy,” your tendons have low hysteresis. Low is better.

Other things matter, of course, like where the tendon “attaches” to the muscle. The farther it attaches from the axis of rotation, the stronger you’ll be (imagine holding the baseball bat in the center or the handle and trying to swing; which grip position will allow greater force?). Another is length; longer tendons have greater elastic potential than shorter ones, all else being equal. But that’s determined by genetics and out of our control.

Here’s the link to the full article: http://www.marksdailyapple.com/why-training-your-tendons-is-important-and-11-ways-to-do-it/

 

When I think of Muscles vs. Tendons I can’t help but think of my pets.  I have dogs and a kitty.  The dogs are like muscles, pretty easy to train and pretty forgiving most times.  One dog I have likes to chase a ball, and I could throw the ball forever, and he would always try to chase it.  Our muscles are pretty obedient, even when sore and tired, those muscles will still be willing to perform to with the best they’ve got, just like my dog chasing the ball.  And like my dog, muscles recover pretty quickly (one day) and then are quite ready to take on even more, chase the ball for even longer next time.  And I also have a kitty.  Lovely thing, very talented in her way.  But to train her would take way more patience than the dogs, and it takes far longer to see results.  And the kitty can get cranky quickly, if I don’t treat her just right she will just as happily aim to bite my hand.  It would seem at times that tendons are a bit like that.  Lot of unique skill with a tendon, but has to be treated right – taken care of properly, and less forgiving of overtraining.  Just like a cranky kitty will twitch its tail, watch for the warning signs with your tendons and ease off before you get bitten!

 

And finally, a great video on why practice is important:

 

https://www.facebook.com/TEDEducation/videos/1489398127740055/

 

Sharon


From: Sharon Evans

Subject: Saturday Workout for Jumpers

Date: February 25, 2017

Good afternoon jumpers of a certain vintage,

Can you hear it?  Can you hear the sound of Coach Sam altering the workouts to continue to include tempo since the indoor track meet planned for March 11th in Richmond is no longer happening...and we can keep focusing on slightly higher volume....

There is still an interesting one day meet on March 18th – outdoors...we’ll see what the weather holds for that!  

I also wanted to share a video that a coach who I trained under for jumps for a short time in Calgary.  He’s a bit of a Calgary legend, and has shared some interesting training videos on Facebook – one of which can be seen below:

 

https://www.facebook.com/RichHesketh.Coach/videos/541162699394410/

 

Not for the faint of heart...but great for high jump

 

Perhaps you want to focus on training your knees, (knee prehab)well then try this one:

 

https://www.facebook.com/RichHesketh.Coach/videos/721722354671776/

 

Just a couple more things to consider adding to your strength training repertoire.

 

For this Saturday, we will add in some bounding towards the end of practice, but not just your classic bound.  Rather, we shall go with two hops on the same foot and then for the 3rd hop switch to the other foot and pop up higher than those first two hops (I will demo this).  Just like single foot running we will work both sides.  Then we will do those speedskaters again and that will be it for Saturday.  I have to leave SFU by 12 noon on Saturday Feb 25th so we’ll try to get this in during the cool down 100s...

 

Sharon


From: Sharon Evans

Subject: Saturday Workout for Jumpers

Date: February 17, 2017

Good afternoon jumpers of a certain vintage,


The point of a 3 minute rest.  There have been times during the training process where we are required to rest quite a bit between sets.  This rest period isn’t just to catch our breath, but to give our energy sources a chance to replenish.  If, for example, we try to squeeze in 6 full runway long jumps at a practice with a shorter than 3 minute rest between jumps, we will likely be less effective due to fatigue.  This is the body protecting itself.  Jumps are a highly dynamic activity, and a proper rest is essential to meaningful training.  If it means you cannot squeeze in 6 full runway jumps at a practice session because you are juggling other track activities at the same practice, that’s okay.  Better to get in 4 great jumps than 4 great jumps and 2 crummy ones.

 

Okay, now on to our plan for Saturday.  We’re going to trade out one or two of those final 100’s with that single leg running (It gets easier each time you do it, I promise!).  Then I’m going to set up two workout areas:

 

Target hops (two legs, with tape marking a cross that reminded everyone of highland dancing)

Speedskaters: https://www.youtube.com/watch?v=_FlXFuoPTio (you only need to watch the first minute of this video)

 

This way we options where athletes can rotate through the activities with a 30 sec rest in between.  Some can be hopping over tape while another does the speed skater activity, and another could be doing the single leg running (depending on how many jumpers are on site on Saturday to practice this).

 

As I’ve said before, these are all activities to prepare us for the rigors of jumps, and to increase our single leg strength and body control.  Cindy and I did the single leg running at the end of practice on Wednight, and our coach Sam even gave it a try as well!

 

See you all on Saturday!

 

Sharon



From: Sharon Evans

Subject: New Season Base Training Jumpers

Date: February 5, 2017

Good afternoon jumpers of a certain vintage,

I trust all of you are looking forward to Saturday’s practice at SFU!  We will continue to follow the runner’s workout, but I shall continue to share with you some techniques that you can do at the end of a practice to continue to add to your training.  This Saturday we are going to add in some single leg running technique.  So I tried to find an example of this on youtube for you and this is what I found:


https://youtu.be/iYKBO-8ENq8


Nope, that’s not it!  I’ll just have to demo this for you on Saturday.  For those athletes who joined me that Saturday in May for the triple jump workshop at Ocean’s Athletics, you saw a wonderful demo.  This single leg running can be something you add at the end of a practice.  When you are nicely warmed up, maybe trade out one of those 100m at 75% with about 20 or 30m of single leg running.  Just remember to do this with both legs.  Each week while we are getting ready for outdoor season, I’ll introduce another activity that you can add into your practice.  Most times towards the end.  After you have done your technical work for the workout.  When you are nice and warmed up and still have what I like to call a little more gas left in the tank.  These will be activities which help to strengthen and help to prepare you for the rigors of jumps workouts in the spring.

 

Sharon



Subject: New Season Base Training Jumpers

Date: February 5, 2017

Good afternoon jumpers of a certain vintage,

Well, there is a ton of snow outside, and at times it is hard to imagine the day when we will be back outside practicing our jumps – but that time is coming sooner than you think!

 

In order to prepare ourselves for the inevitable wear and tear on our bodies that jumping takes, it is my hope that you have been working out with our Greyhounds team during the week and on Saturdays.  We’ve been building our power, strength and speed with the sprinters and will continue to do so for the weeks to come.

 

I will be adding additional activities that you can include in your track workout to ensure you are ready for the rigors of jumping.  Still recovering from injury?  Then we shall take things slow.  You can try out some of the plymetrics but if you feel pain then you should cease and assess before continuing with anything too dynamic.

 

We have the indoor championships in Kamloops coming up at the end of March, and it is my hope that we will have had the chance to get in some long and high jump on a couple of Saturdays (March 18thand 25th) before April 1st.

 

I’ve been doing a fair bit of research lately into workouts to support jumps, and even found a great book on training for athletes 50+, so I anticipate an excellent year of training for jumpers.

 

One thing I will say as we move closer to our competitive season, and I know that coaches have mentioned this many times, but I will mention it one more time: always ensure you take sufficient rest between training days.  This also includes resting between jumps.  Not taking enough rest between training days and not taking enough rest between jumps leads to ineffective training, and even worse – overtraining.  Rest between jumps are ideally 3 minutes in length, and rest between training days is usually a one day off.  You can still do things – just not heavy training.

 

There, that’s the tip for today – and now onto jumps training in 2017!

 

Coach Sharon


From: Sharon Evans

Subject: New Season Base Training Jumpers

Date: January 29, 2017

Good afternoon jumpers of a certain vintage,

 

I trust that all of you had a great Christmas and New Year!  Happy Chinese New Year as well!

 

A few months ago I encouraged all of you to follow the runner’s workouts that get sent out each week.  This will have helped to create a strong training base as we begin to include jump training into our workouts.

 

After Feb 4th, I will once again be sending out my additions to the runner’s workouts.

 

For those of you who have renewed your membership with the Greyhounds – great job, you will continue to get emails from me.  If, however, you have not yet renewed your membership, I will be suspending emails to until you have renewed.

 

I will be sending out information on plyometrics and other exercises which will support your goals for jumps, which will be a compliment to the running workouts.  For those of you who have been training over the last few months, you will be able to add these additional elements without too much trouble.  If, however, you have not been training over the last few months, you will need to get started on your training soon to ensure you have a strong enough base of training to do well in our outdoor season.  Also, you shall have to very careful add some of the additional jump elements to avoid injury.

 

Just like warming up before practice, having a foundational base of training will support your jump specific training elements.

 

Okay everyone, enjoy the rest of your weekend, the track meet in Richmond on Feb 4th, and then we’ll really get down to work!

 

Cheers,

Sharon




From: Sharon Evans

Subject: New Season Base Training Jumpers

Date: November 10, 2016

Good evening Jumpers of a Certain Vintage,

Aristotle says:

“We are what we repeatedly do, excellence then is not an act but a habit.”

So, many of us have not been in the habit of training over the past month or so.  The good news is that we are now all back to basic training where, with repeated workouts, we have the potential to reach excellence.

I’ve mentioned before that jumpers are to join sprinters for their workouts.  This build up of strength-endurance will serve us well when we get into the spring and are once again able to do our workouts outdoors at the track where we have access to the jump mat and sand pit.  If you hold off and start your training in the spring, you will experience all of the soreness that is an expected part of base training.  I really noticed this with athletes joining the club in late spring/ early summer.  Without that base training we become prone to injury right when we are wanting to push ourselves in competition.  Be good to yourself – join the training now to prevent injury later.

And just so you know, I myself am a week and a half back into base training and am experiencing soreness in my muscles each night after practice (and the next day!).  This soreness is a normal part of breaking down and rebuilding muscle.  If, however, the pain is more of an injury rather than soreness, well then it will be important to treat that injury before continuing to train at the track.  There are a lot of lower impact activities which still keep your fitness levels up without extending the injury healing period any longer than you have to.  

If I am still a bit sore in my muscles on my way to track practice, I still go to track practice and work through it.  If I am injured I focus on healing and alternate fitness.

I hope to see you all out to a Saturday practice soon!

Sharon


From: Sharon Evans

Subject: New Season Goals for Jumpers

Date: October 23, 2016


Good afternoon Jumpers of a Certain Vintage,

 

Well, I am hopeful that some of you have had the chance to have a bit of a rest, have kept yourself busy with great activities and are starting to think about what you want to get busy with next season.

 

Can you remember some of your highlights from last season?

What frustrations did you encounter?

What areas did you want to focus on going forward?

 

As we go into our winter season, tempo and so on, I have a few suggestions for the next few months:

 

-   Join the sprinters and/ or middle distance runners for their workouts each week

-   Focus on areas which might still be in recovery from last season and me mindful as you start to heavy load your workouts

-    Look for group classes and workouts which will allow you to work on some key areas:

              o   Strength training

              o   Plyometrics

              o   Flexibility

-    Don’t forget Maria’s offer of great prices for workouts (check out past emails from Urith).  I suggest a group class for this sort of work so that you have someone who is trained to provide feedback around posture, pace and assessment.  Starting a strength training, plyometric or flexibility program needs the feedback of a professional to help to prevent injury.  I have had athletes approach me about this, but I am not a personal or group trainer – my focus is on the actual jumping technique itself

 

If we look at last season, it seems that it was all about incorporating the dorsiflex position of our foot when we work out.  Please do continue to incorporate dorsiflex in your work, and I would encourage you to also add particular attention to developing your core strength.  Good core strength with help to prevent injury when you jump (and run), and for those of you who have added pole vault to our roster of activities, core strength is a must have to pole vault well.  So that is my goal for this year – to build and develop my core, and you will see small activities added to our sprinters workouts to help to capture that need to develop our core.

 

Sharon



From: Sharon Evans

Subject: Jumps Workout for Saturday September 10

Date: September 7, 2016

Good evening Jumpers of a Certain Vintage,

 

This is it, the final jumps workout for the season.  They are once again calling for mixed precipitation on Saturday, but I plan to be there for 9am to get things ready for those of you who would like to practice your jumps leading into the 55+ games.

 

We’ll plan for drills at 9:15 am and get going on the jumps workout in the sand pit for 9:30 am.

 

Then on to high jump after that (perhaps at 10:30 am?)

 

I have to leave at 12 noon on Sept 10th, just FYI.

 

If you have something specific you would like to work on leading up to the 55+ games please let me know and I will plan the practice based on our team’s needs.

 

After September 10th, I am out of town the weekend of September 17th and then of course there are the 55+ games the weekend after!

 

So, this Saturday is it for the 2015/2016 season for jumps practices – we made it!

 

Cheers,

Sharon



From: Sharon Evans

Subject: Jumps Workout for Saturday September 3

Date: August 31, 2016

Good evening jumpers of a certain vintage,

I won’t lie, it was nice to look out at the rain today and realize that I didn’t have track practice tonight!  Seeing as I just completed my last track meet of the season – and boy what a great track meet!  Lots of highlights to be sure...

 

For those of you preparing for the 55+ games, you will be my focus on September 3 and 10, the 2 Saturdays I will be out at the track leading up to the games.  For some of you the North American Masters was a “warm up” for the 55+ games.  For you, I would have you analyze some of your activities and ask the questions:

 

-         What went well?

-         What didn’t go so well?

-         What can I do to improve the not so well?

 

To fit in all of the jumps activities, I will go with the early start for jumpers:

-         Drills at 9:15 am

-         Long jump to begin

-         On to high jump

-         I’ll try to stay back if anyone needs to work a bit on triple jump

 

A couple of you would like to try out some of the jumps to see if you like it, and I will fit in a few fun high jump drills in between my work with our 55+ games athletes.

 

One of my highlights from the North Americans Masters was Monday late afternoon watching an 80 year old fellow doing triple jump...extremely well!  Strong, good technique and great attitude.  And if someone almost twice my age can do it, I really have no excuse but to continue to work to get better, to continue to embrace the many dimensions of this wonderful sport called track and field!

 

See you all at the track on Saturday morning...

 

Sharon Evans



From: Sharon Evans

Subject: Jumps Workout for Saturday August 20

Date: August 24, 2016

Good evening jumpers of a certain vintage,


Just a note that there is the America’s Masters meet this weekend, so there is no jumps workout planned for Saturday August 27.

 

If you are competing this weekend, I’ll see you at the track!

 

Now on to September plans.  For some of us under 55 year olds, our season is winding down.  I will still be available for some of the Saturdays for jumps workouts in preparation for the 55+ games.

 

I will be at the track on Saturday September 10th but out of town on Saturday September 17th.  This means that the final jumps workout leading up to the 55+ games will be on the 10th.  I will focus on both long/triple and high jump.

 

Now a question to you, jumpers regarding Saturday September 3rd.  Because it is the Saturday of the Labour day long weekend, I need to know who will be coming to jumps practice on the 3rd, and if there is a preference in terms of what those athletes will wish to work on: high jump?  Long jump?  Both?  Do let me know if you are planning to be part of a jumps practice on September 3rd and what you would like to work on.

 

Sincerely,

Sharon


From: Sharon Evans

Subject: Jumps Workout for Saturday August 20

Date: August 16, 2016

Good evening jumpers of a certain vintage,

 

I’ve just gotta say, I wanna high jump like Derek Drouin!  Did anyone watch his gold medal jump final?  What gorgeous form he has!

 

-         Big powerful high knee hop like run ups to the curve, then powers up the speed as he hits the curve

-         Fluid arms swings and then brings those arms back as he gets ready to jump

-         Lunges into the sky with his lead arm long and lean – like his body is being sucked up a tube into the sky

-         A beautiful path over the bar, heels tucked to lift his torso and then a wonderful fluid drop to the mat

 

Well, we all have to have goals...

 

But for now, attached is our workout plan for Saturday.  With the Americas masters coming up within a week and a half it is really just about the form you have now, and to make sure you have a good clean run up and a good clean jump.

 

See attached and below, our jumps plan for Saturday – maybe we don’t jump quite as well as Derek, but we can sure visualize our best jump ever as we head into our various competitions

 

Sharon Evans

 

Saturday August 20th high/long jump workout, competition prep for Americas Masters and 55+ games In order to fit in a workout for long and high jumpers, I'm going to try to get started at 9:15 am with drills.  This means warm up walking, jogging and leg swings need to be done by 9:15 am.  I'll probably arrive as early as 8:45 am so that I can dig and rake the pit and then do my own jogging and leg swings before leading warm up drills.  I've kept things relatively light in order to give athletes the chance to work in other sprint practice into their workout

-         Warm up Drills at 9:15 am for those athletes planning to do long jump

Long Jump

-         Athletes to measure out their runway and make a mark

-         A few warm up jog to the board and pop ups into the sand (2 or 3)

-         4 or 5 full runway jumps into the sand, fine tune as needed

-         Up to 5 minutes rest between each jump

-         Athlete to record final runway measurement if any modifications were made

If you did not do drills with the long jumpers, then 10 am usual warm-up drills with the sprinters: walking/ jogging, leg swings, drills, strides, plus one stride on the curve in the direction you like to high jump from (do you run the high jump curve left or right)

High Jump

-         Bring out the high jump mat and accessories, including measuring tape as soon as we have enough athletes on site

-         couple of 3 steps to the mat and jump using the dropped hip positioning to warm up

 -         mark starting point for full runway

-         practice the runway with full landing at least 3 times, tweaking the starting location as needed

-         Athletes to record final measurement in preparation for competition

-         put away the mat and accessories

-         Cool Down stretches, light walking or jogging etc

 

Triple Jump

-         For those who wish to squeeze in a little triple jump, I'll try to stay behind for a short while to provide guidance in this area

 


From: Sharon Evans

Subject: Jumps Workout for Saturday August 13

Date: August 10, 2016

Good evening jumpers of a certain vintage,

Please see below, the workout plan for Saturday August 13th.  In order to give everyone enough time to get everything done, I have the long jump planned to get started at 9:15 am.


There will also be opportunity to slip away and work on other sprint activities for all of you multi sport track athletes...

 

We are getting close to the America’s masters games, only 2 more weeks!  Focus will be on staying healthy, refining our technique and feeling ready to be our best at the end of the month.   

Saturday August 13th high/long jump workout, competition prep for Americas Masters and 55+ games In order to fit in a workout for long and high jumpers, I'm going to try to get started at 9:15 am with drills.  This means warm up walking, jogging and leg swings need to be done by 9:15 am.  I'll probably arrive as early as 8:45 am so that I can dig and rake the pit and then do my own jogging and leg swings before leading warm up drills.

-         Warm up Drills at 9:15 am for those athletes planning to do long jump


Long Jump

-         Athletes to measure out their runway and make a mark

-         A few warm up jog to the board and pop ups into the sand (2 or 3)

-         4 or 5 full runway jumps into the sand, fine tune as needed

-         Up to 5 minutes rest between each jump

-         Athlete to record final runway measurement if any modifications were made


If you did not do drills with the long jumpers, then 10 am usual warm-up drills with the sprinters: walking/ jogging, leg swings, drills, strides, plus one stride on the curve in the direction you like to high jump from (do you run the high jump curve left or right)


High Jump

-         Bring out the high jump mat and accessories, including measuring tape as soon as we have enough athletes on site

-         Back overs from a plyo box onto the mat (3 or 4 times)

-         couple of 3 steps to the mat and jump using the dropped hip positioning to warm up

-         mark starting point for full runway

-         practice the runway with full landing at least 3 times, tweaking the starting location as needed

-         Athletes to record final measurement in preparation for competition

-         put away the mat and accessories

-         Cool Down stretches, light walking or jogging etc

 

Cheers,

Sharon



From: Sharon Evans

Subject: High Jump and Long Jump Workout for Saturday July 30

Date: July 27, 2016 

Good Evening Jumpers of a certain vintage,

We are now at a point in our training where those multi event athletes are trying to juggle everything they need to work on to be ready for the last couple of events of the year.

 

Just to let you know, I will be out of town the weekend of August 6th, so we only have three more jumps practices with coach before the America's masters games.

 

For myself, I am still wanting to help athletes with technique and strengthening with the jumps.  Keep in mind that any time you are able to strengthen your core, or build stamina, or join a sprint practice, you are also fuelling your skills with the jumps.

 

I’ve signed up for the North American Masters.  I know that the commute will be brutal, the parking atrocious, and access to washrooms less than stellar.  But you know what?  It will still be a marvellous experience.  Why?  Because we will make it marvellous!  I remember that just days before the big meet in Langley back in June (the one with all that rain!) they were busy repairing portions of that track in preparation for the meet.  It is my hope that with one month to go before the track at UBC will be used for the America’s masters, that there will be time spent on prepping the track shortly before the event.

 

Cheers,

Sharon Evans

Saturday July 30th high jump workout, with long jump also available.  As always with our work, we remember to LOOK UP!!!

Usual warm-up and drills: walking/ jogging, leg swings, drills and a few strides

High Jump

-          3 Back overs on to the mat from a plyo box focusing on doing a double butt kick in the air when going over the bar

-          3 lay-up back overs the mat from a low plyo box

-          3 scissor jumps on to the mat

-          couple of 3 steps to the mat and jump using a lean into the curve and the dropped hip positioning to warm up

-          increase to 6 steps to the mat and continue to jump using  lean into the curve, hip drive and heel kick when going over the bungee

Long Jump

-          3 standing long jumps into the sand

-          A few warm up jog to the board and pop ups into the sand (2 or 3) using the dropped hip positioning

-          Measure out full runway and make a mark

-          4 full runway jumps into the sand, with a 4 minute rest between each jump

-          Athlete to record final runway measurement if any modifications were made

All Jumpers, if time: single leg bounding and single leg running (Sharon can lead) for ongoing leg strengthening

Cool down stretches, light walking or jogging etc.


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From: Sharon Evans

Subject:Jumps Plan for Saturday July 23 an evening option

Date: July 20, 2016 

Good Evening Jumpers of a certain vintage,

Just looking to the weekend, and I shall have to offer jumps practice at an unusual time because I am volunteering for the BC summer games in Abbotsford all day on Saturday.

 

I am available for an evening practice on Saturday July 23rd, from approx. 7 pm to 8:30 pm as needed.

 

Jumpers who wish to stick to a Saturday morning practice, because most of you also plan to sprint, I encourage you to join the sprinters for their workout.  It’s good to join a sprint workout from time to time anyways as it makes your jumps runway faster and stronger.

 

If, however, you really want to get together to practice on Saturday evening, please reply to this email to let me know.  If I only get one or two replies, I would still be comfortable with running a long/triple jump practice on Saturday evening.

 

I will, however, be at practice on Saturday July 30th when we can all indulge in high jump and long/ triple jump.

 

So, let me know and I can plan accordingly...

 

Sharon Evans


From: Sharon Evans

Subject: High Jump and Long Jump Workout for Saturday July 16

Date: July 13, 2016 

Good Evening Jumpers of a certain vintage,

 

I trust that everyone survived the Trevor Craven meet intact, and are now ready to get back to learning and tempo.

 

For Saturday, the main focus is on High jump, but I’ve thrown some long jump and plyo in for those who don’t do high jump.  I will start at the high jump mat and then make my way to the long jump pit.  For those jumpers who are waiting to do long jump, there are plenty of sprint activities to join which will help your runway speed.

 

Still pretty sore from the weekend, still come out and I will do my best to keep you busy as well.  See below, and attached, the workout for Saturday

 

Cheers,

Sharon Evans

 

Saturday July 16th high/long jump workout,

Usual warm-up and drills with other sprint athletes: walking/ jogging, leg swings, drills, strides, plus one stride on the curve in the direction you like to high jump from (do you run the high jump curve left or right)

Fluid, dynamic stretches to prepare our hips and shoulders: Windshield wipers with a partner, Hop and ham stretch, Standing snow angels, Split the theatre drapes

High Jump

-          3 Back overs on to the mat from a plyo box focusing on doing a double butt kick in the air when going over the bar

-          3 lay-up back overs the mat from a low plyo box

-          3 scissor jumps on to the mat

-          couple of 3 steps to the mat and jump using a lean into the curve and the dropped hip positioning to warm up

-          increase to 6 steps to the mat and continue to jump using  lean into the curve, hip drive and heel kick when going over the bungee

Exception: for those competing in Toronto: mark starting point for full runway

o   3 full jumps with full runway, tweaking the starting location as needed

o   Athletes to record final runway measurement in preparation for competition

Long Jump

-          3 standing long jumps into the sand

-          A few warm up jog to the board and pop ups into the sand (2 or 3) using the dropped hip positioning

Exception: for those competing in Toronto: measure out full runway and make a mark

o   4 jumps with full runway into the sand, fine tune as needed with a 4 minute rest between each jump

o   Athlete to record final runway measurement if any modifications were made

Additional Plyometrics work for those not competing in Toronto

Using supplied plyo boxes at the height you are able:

-          One Set of 16 step ups, 16 box jumps, 16 lateral step ups

-          2 minute rest

-          Repeat

Check time: if enough time, 3 x 120m at 75% speed with slow walk back the rest

Cool Down stretches, light walking or jogging etc.


From: Sharon Evans

Subject: Jumps Plan for the Weekend

Date: July 6, 2016 

Good morning Jumpers of a certain vintage,

If you think Wednesday’s sunshine will extend into the weekend, think again.  It’s the Trevor Craven meet this weekend and the weather is supposed to be less than stellar.

 

Like any other activity outdoors, remember to plan for inclement weather.  Layers, a change of clothes – extra socks, a thermos of something warm and wonderful, mitts and ulp! – maybe even a toque!  If you come by car, have a blanket in the car to put down on your seat if you end up having to drive after the meet and you are a little rain soaked.

 

Ensure you have a jacket with you – and when you are waiting between jumps, put the jacket on.  I’ve seen plenty of young athletes stand with teeth chattering between jumps because they didn’t bring any sort of jacket to slip on.  Don’t be a teenager, bring your layers!  We’re old enough that we simply don’t have anything to prove to be cool – we are cool because we are there doing what we love at a track meet!

 

Men’s long jump is scheduled for an 11am start after women’s long jump on Saturday morning – I look forward to catching some of the excitement before heading over to the high jump pit for he next event.

 

For more information about attending your first track meet – refer to an email from a few weeks ago, but to recap:

 

- show up early

- do a proper warm up

- check in at the table and collect your number or check with the Greyhounds tent to collect your number

- bring layers

- bring lots of energy snacks

- stay hydrated even if you are cold and don’t feel like drinking water

- bring a thermos with warm liquid if you like

- enjoy the moment!

 

Sharon Evans


From: Sharon Evans

Subject: High/Long Jump Workout

Date: June 29, 2016 

Good morning Jumpers of a certain vintage,

 

Well, this email isn’t really a workout since many of you are either a) off to Kelowna for a track meet or b) taking a holiday weekend with family.  There is no practice scheduled at the North Surrey school on Saturday July 2nd.

 

So maybe this weekend you do something active and fun.  I’ll be activating my fast twitch muscles on Saturday – hanging on to the safety bars of rides at Playland with my brother (and no, I will not be planning to go on “the beast”).

 

There’s lots of fun things like swimming, bike riding, hiking and finding some beach sand to work those leg muscles.

 

So, today rather than a workout, I’ll talk about motivation.  Do you know what motivates you?  Not sure?  Think about those times when you felt energized, ready to take on the world.  What were the circumstances that led to that feeling?  Some of the best races I’ve had were: after a volunteer at the check in table said she was totally inspired by watching us masters women race – I was so encouraged and jazzed up, I had an awesome race.  Another time was after a disappointing long jump where I only had 3 jumps and fouled each one.  I had a 200m race right after and told my coach I was going to scratch and he said “nope, go run that race” and I did, and had the best 200m I’ve ever had because I channelled all of that frustration into the race.

 

But, what really energizes me is when other athletes do well at a track meet.  Watching someone have a good race or jump inspires me to do well too.  When I see an athlete have a breakthrough moment at the long jump pit – where the hard work starts to pay off – such a thrill for me and encourages me as a coach.

 

So get out there, stay healthy, stay injury free, and let’s have some great track meet moments over the next couple of weekends.

 

Sincerely,

Sharon Evans


From: Sharon Evans

Subject: High/Long Jump Workout

Date: June 21, 2016  

Saturday June 25th high/long jump workout, competition prep for BC Masters in Kelowna/ Trevor Craven.  As always with our work, we remember to LOOK UP!!!

This is the first Saturday of an earlier start time, and our team photos, so lots going on.  Because we have a big track meet only one or two weeks away, and most athletes are competing in multiple events, this workout is all about checking your runway and keeping things light – so that we don’t incur injury mere days before the track meet.  Also, many athletes will want to engage in sprint starts etc. on Saturday so our workout is set up to allow athletes to flow in and out of either long jump, high jump or both.

- Bring out the high jump mat and accessories, including measuring tape as soon as we have enough athletes on site

Before drills : Fluid, dynamic stretches to prepare our hips and shoulders:

Usual warm-up drills with the sprinters: walking/ jogging, leg swings, drills, strides, plus one stride on the curve in the direction you like to high jump from (do you run the high jump curve left or right)

High Jump

-          Few of 3 steps to the mat and jump using strong hip to warm up

-          mark starting point for full runway with duct tape (if you have one)

-          practice the runway with full landing at least 3 times, tweaking the starting location as needed

-          Athletes to record final measurement in preparation for competition

-          put away the mat and accessories

Long Jump

-          Measure out their runway and make a mark

-          A few warm up jog to the board and pop ups into the sand (2 or 3) using the dropped hip positioning

-          3 or 4 full runway jumps into the sand, and similar to high jump, fine tune as needed

-          5 minutes rest between each jump

-          Athlete to record final runway measurement if any modifications were made

Cool Down stretches, light walking or jogging etc.

And finally a note about competition and what to register for in competition:

The concept of “fresh legs” as it relates to jumpers going into a track meet: when we are planning to jump in a meet, it is recommended that a jumper have “fresh legs”.  Usually that means that they will not have done any major working out 48 hours before they are due to compete.  This is to ensure the jumper has the maximum muscle stamina in their legs to use for competing.  

We schedule workouts for Wednesday nights and Thursday mornings with the club, leaving our athletes plenty of time to rest their legs in preparation for a track meet.  Fresh legs doesn’t mean “veg on the couch for two full days leading up to a track meet” but it does mean keeping things light and your normal level of activity vs. taking on something big or unusual two days before.  If you have a track meet in a week or two, now is not the time to implement a new heavy duty plyo routine, your body will be worn out at a time when you really need access to the full power available.  

This also holds true for how many events to compete in at a track meet.  For our multi-sport female athletes for example, I took a look at the Trevor Craven schedule for Masters Women: Saturday (long jump at 10am, high jump at 12 noon, and a 100m race at 2:45 pm) and Sunday (triple jump at 10 am and 200m at 10:45 am).  If I were to sign up for all three events on Saturday, do you think I will be ready to dive into triple jump at 10am the next morning?  This is just speaking for myself, but I know that if I sign up for long and high jump on Saturday, I likely won’t have the best 100m race at 2:45 pm.  However, if I drop the 100m and just go for long jump (morning, fresh legs for sure!) and the high jump at noon (still early in the day, and doing okay), I might have a decent triple jump the next morning.  Or, maybe I only sign up for the 200m on Sunday and omit the triple jump.  For this time around, I think I shall go for the following: long jump and high jump on Saturday, and just triple jump on the Sunday.  By omitting the 100m and 200m, I’ll be able to maintain better power for the other events.  I know that I can get in 100m and 200m races at those twilight meets with Oceans Athletes pretty easily, so why not focus my attention on the jumps for Trevor Craven?  Of course, in the end I will probably include the 200m on Sunday in my registration, I mean, I’ll be pretty much finished my triple jump by then and will be able to just go with whatever gas is left in the tank so to speak for the 200m.  Probably won’t be a personal best in the 200m, but it will still be loads of fun!

So, when you do register for a track meet, try to be strategic when it comes to your events.  Was there a particular area you are doing really well in and you want to focus on that area?  Then look at a meet schedule that maximizes your potential for performance.  If it means dropping one event so you can pour your energy into an amazing 200m race for example, well then go for it.  If it means you make sure your first event of the day is the one you care the most about – well that is just the ideal.  For me, to look at the Trevor Craven schedule and see long jump first up on Saturday morning, well, that just made my day… you know your own body and your own stamina the best, you know if you are prone to injury and that you want to make sure you compete at your favourite event, you are the one to know when you have to ease off, or push harder.  The practice structure may belong to the coach, but it is the competition that will always belong to the athlete.


From: Sharon Evans

Subject: Jumpers Tip - Competition Time on June 18

Date: June 15, 2016  

Good morning jumpers of a certain vintage,

 

As you know, there are some exciting track and field activities this weekend: Friday in Burnaby to watch a track meet (see Sam or Urith or Harold for tickets to Harry Jerome)

 

Saturday we have the start of a two day track meet in Langley, so no practice this weekend.

 

If you are competing on the weekend here are a few tips for you:

 

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- be track aware, there will be athletes and officials all over the place so look before you walk in competition areas and listen to what the officials tell you

- show up early!  I tend to show up an hour early for jump events and 1.5 hours for running events.  I bring lots of small snacks to keep my energy up (granola bars, apple, cherry tomatoes, hard boiled eggs) and stay hydrated

- when you show up there are usually two places to check in: initial check in to get your number to wear (Sam is planning to pick up the whole envelope unless you are at the track before he gets there) and then before a race or jump event there will be a check in at the competition area.  Some meets have rigid rules about checking in at least 15 minutes before your race starts, field events are usually more laid back and timing doesn’t seem as rigid in terms of check in

- help each other out at a track meet.  Dave Dickey mentioned that at a recent track meet out of town, he had other athletes from our club watch his jumps and give him feedback on where his foot was hitting the board in long jump.  If you aren’t competing at that moment, you can be that helper for other athletes – you just have to make sure you aren’t in anyone’s way

- at the end of your jump series, shake the hands of the officials and other volunteers who ran the event and thank them for their time.  Everyone at the track meet is a volunteer and has given of their time and effort so that you can compete

- cheer on your team mates, snag a photo or two, and we have some younger folks at the track meet – watch the jumps to observe their technique and see if you can analyze their strengths and weaknesses

- enjoy the moment, and at the end ask yourself: “what went well, what still needs work, what could I have done better next time?” all notes as you continue your training through the summer

 

See you on Saturday!!!

Sharon Evans


From: Sharon Evans


Subject: Jumpers Tip - High/Long Jump, Runways and Relays

Date: June 8, 2016  


Good evening jumpers of a certain vintage,

 

See in the bottom of this email, our jumps workout plan for Saturday at our North Surrey School track.  I’m praying for sun, or at least minimal rain so that we can pull out that high jump mat and get in a high jump practice before the Langley meet on June 18th.

 

I’ve kept the workout minimal:  little bit of high jump and a little bit of long jump – leaving it open for athletes to bounce from sprinting, throwing and jumping as they need to.

 

Cheers,

Sharon Evans

 

Saturday June 11th high/long jump workout, competition prep for outdoor meet in Langley .  As always with our work, we remember to LOOK UP!!!

Because we have a big track meet only one week away, and most athletes are competing in multiple events, this workout is all about checking your runway and keeping things light – so that we don’t incur injury mere days before the track meet.  Also, many athletes will want to engage in sprint starts etc. on Saturday so our workout is set up to allow athletes to flow in and out of either long jump, high jump or both.  I will aim to have the long jump shovelled and ready to go so if there are any early bird jumpers they can do their warm-up early and do a bit of work in the pit.  The key is to warm up before anything!!!

-          Bring out the high jump mat and accessories, including measuring tape as soon as we have enough athletes on site

Before drills : Fluid, dynamic stretches to prepare our hips and shoulders:

Usual warm-up drills with the sprinters: walking/ jogging, leg swings, drills, strides, plus one stride on the curve in the direction you like to high jump from (do you run the high jump curve left or right)

High Jump

-          Few of 3 steps to the mat and jump using strong hip to warm up

-          mark starting point for full runway with duck tape (if you have one)

-          practice the runway with full landing at least 3 times, tweaking the starting location as needed

-          Athletes to record final measurement in preparation for competition

-          put away the mat and accessories

Long Jump

-          Measure out their runway and make a mark

-          A few warm up jog to the board and pop ups into the sand (2 or 3) using the dropped hip positioning

-          3 or 4 full runway jumps into the sand, and similar to high jump, fine tune as needed

-          5 minutes rest between each jump

-          Athlete to record final runway measurement if any modifications were made

Cool Down stretches, light walking or jogging etc.


From: Sharon Evans

Subject: Jumpers Tip - High/Long Jump, Runways and Relays

Date: June 4, 2016  

Good morning jumpers of a certain vintage,

Holy Cross School – I haven’t been there before, so it will be an adventure for all of us…

We’ve been focusing on the runway in long jump, and now it’s time to work on that high jump runway. If long jump was about consistency and hitting the board, high jump also requires a consistent and fluid runway for your jump to be effective.  We also will take a look at the curve itself.  Typical runway curve is shaped like a “J”.  More straight at first and then heavy into the curve as you reach the high speed, heavy lean and prepare to jump.  We accelerate into the curve and lean to increase our launch power.

-          Join the sprinters for the usual warm up, drills and strides

-          hip warm up exercises, including a curved hill run

-          Then we will do some cadenced bounding on a curve (using low hurdles) to simulate the high knee action and to smooth out our runway

-          We’ll set up a basic runway framework and practice it until we feel comfortable with it.  Although we won’t have access to our high jump mat there is still a lot we can accomplish

-          Once we have a solid runway, we shall measure and record the runway measurement

-          For those who would like to do some long jump, I will bring my shovel and rake – we aren’t 100% sure if we have a long jump pit to work with, but if we do – we can give people a chance to practice their long jump runway a few more times

-          For those who will wish to join the sprinters for the relay practice let’s go work the relay

-          Cool down stretches etc.



From: Sharon Evans

Subject: Jumpers Tip - High Jump

Date: May 28, 2016  

Good morning jumpers of a certain vintage,

 After an extended period of time in the sand, it’s time to spend some time with the high jump mat.  Focus will be the runway as well as some high jump specific drills.

Sharon Evans


Saturday May 28th   2016 high jump workout

We’ve been focusing on the runway in long jump, and now it’s time to work on that high jump runway. If long jump was about consistency and hitting the board, high jump also requires a consistent and fluid runway for your jump to be effective.  We also will take a look at the curve itself.  Typical runway curve is shaped like a “J”.  More straight at first and then heavy into the curve as you reach the high speed, heavy lean and prepare to jump.  We accelerate into the curve and lean to increase our launch power.


    -  Join the sprinters for the usual warm up, drills and strides

   -  Then to the high jump mat for some back overs, and a couple of other hip warm up exercises, including a curved hill run

    -  Then we will do some cadenced bounding on a curve (using low hurdles to simulate the high knee action and to smooth out our runway

    -  We will then move to the high jump mat to start working on our runway

   -  A few warm up runs (3 to 6 strides to the mat and jump) before we lengthen our runway.  For those who already have a high jump runway measurement, set out that distance to practice a few jumps, and new high jumpers – we will continue to work on this runway to get you to a point where you can get up to speed yet still control your movements for the jump itself.  At this point we are not as much concerned with the height we are getting, really we are focusing on the runway and leading into a powerful jump

    -  Once we have a solid runway, we shall measure and record the runway measurement

    -  Cool down stretches etc.



From: Sharon Evans

Subject: Jumpers Tip - Long Jump

Date: May 21, 2016  

Good morning jumpers of a certain vintage,

With a number of our athletes out of town last weekend, we shall continue with long jump on Saturday.  See attached, and below – our workout for Saturday...

 

Sharon Evans

 

Saturday May 21st   2016 long jump and a little bit of triple jump

Long jump runway continued…!

For those of you who were away May 14th, we will continue with establishing your runway.  If you were with me on May 14th and you now have a runway, we will continue to have you practice your runway.

As always, we will start with sprinter’s warm up and drills with the group, and just a couple of strides before we congregate at the long jump pit.

For those of you who already know your runway and are confident that it is a runway that is working for you really well, that’s super – you will have more time jumping in the pit today.

For those of you who still need to figure out your runway, or have had changes over the past year such as injury or increased speed and are finding your runway needs another look at, we’re going to aim to get you to your current ideal runway.  Keep in mind that long term injury and increased sprinting speed skills will have impacted your runway from what it was before.  I’m one of those people who will be checking my runway – it’s been a year and with the plantar fasciitis and ongoing strengthening etc. I’m due to measure my runway again.

To find the long jump runway we are going to need to work as a group:

-          We have the person who is figuring out their runway

-          We need a helper to note where the jumper got to top speed

-          Another helper and cones to mark where the jumper got to top speed

-          And we need to use a measuring tape to measure the runway

So, as a group, each jumper takes their turn running from a start line to full speed.  Their helper marks the spot.  The other helper double checks.  The group measures the distance and marks it down.  Be sure to have finished with the first athlete before the next athlete works on their runway.  Take turns doing this so that all three jumpers have run their runway.   Then do it again and measure the difference from the first time doing the runway and 2nd time doing the runway.  Note any differences.  If there is a major change between the two distances, that jumper should do the runway process again and see if it matches one of the two runways that they got.

-          With your fresh, new runway, try a couple of runways into the pit to feel if you are able to reach full speed as you hit the board.  No need to jump as of yet – maybe just a pop up to see how it feels

-          Now, go for a full runway with a jump!  If you still have enough energy, try another one!

We will also share some of the Triple jump drills towards the end of practice – and I will aim to copy them to my tablet to play them for you…and give you the chance to practice them.


From: Sharon Evans

Subject: Jumpers Tip - Long Jump

Date: May 14, 2016  

Good morning jumpers of a certain vintage,


Back to the sand pit we go!

We’ve been spending time on the take off, the flight and the landing, time to focus on the runway and to put it all together.

As always, we will start with sprinter’s warm up and drills with the group, and just a couple of strides before we congregate at the long jump pit.

For those of you who already know your runway and are confident that it is a runway that is working for you really well, that’s super – you will have more time jumping in the pit today.

For those of you who still need to figure out your runway, or have had changes over the past year such as injury or increased speed and are finding your runway needs another look at, we’re going to aim to get you to your current ideal runway.  Keep in mind that long term injury and increased sprinting speed skills will have impacted your runway from what it was before.  I’m one of those people who will be checking my runway – it’s been a year and with the plantar fasciitis and ongoing strengthening etc. I’m due to measure my runway again.

To find the long jump runway we are going to need to work as a group:

-          We have the person who is figuring out their runway

-          We need a helper to note where the jumper got to top speed

-          Another helper and cones to mark where the jumper got to top speed

-          And we need to use a measuring tape to measure the runway

I think that if we work in groups of three this should work out well for all of us.  If there are only 4 of us working on our runway on May 14th well, then we will be a group of 4.  We shall have a starting point on the track, the jumper will start their runway: fluid, powerful strong and building strength and speed.  The jumper should work up to their top speed, and once they have reached it – they are due to jump!  That’s the many purpose of the runway – to get to top speed, tall and strong.  This is why the runway can change over time.  Even developing a longer, stronger stride will affect your runway.

So, as a group, each jumper takes their turn running from a start line to full speed.  Their helper marks the spot.  The other helper double checks.  The group measures the distance and marks it down.  Be sure to have finished with the first athlete before the next athlete works on their runway.  Take turns doing this so that all three jumpers have run their runway.   Then do it again and measure the difference from the first time doing the runway and 2nd time doing the runway.  Note any differences.  If there is a major change between the two distances, that jumper should do the runway process again and see if it matches one of the two runways that they got.

Now transfer that runway distance to the runway at the jumps pit.  Start your runway at the board on the end closest to the pit.

-          With your fresh, new runway, try a couple of runways into the pit to feel if you are able to reach full speed as you hit the board.  No need to jump as of yet – maybe just a pop up to see how it feels

-          Now, go for a full runway with a jump!  If you still have enough energy, try another one!

Finally, with any time we have left, we will finish off with some bounding in the sand





From: Sharon Evans

Subject: Jumpers Tip - Triple Jump

Date: May 4, 2016  

Good morning jumpers of a certain vintage,

 

A friendly reminder that those of you who plan to triple jump or would like to learn triple jump (beginners encouraged to come), we have a field trip to the Ocean’s Athletics planned for Saturday May 7th, with the practice starting at 9:30 am.  The track is in White Rock and pretty easy to get to.  I will be planning to head direct White Rock for 9:15 am to do a bit of a warm up jog and stretching before 9:30 am.  This means we won’t be able to join the regular practice in North Surrey.  If you are a jumper but have no interest in triple jump, please join the regular group at the North Surrey track and join in with the sprinters.

 

Derek will be our coach for the day, and I have recommend that we each bring a few dollars as a donation to Ocean’s Athletics as a thank you for joining their jump practice.  My suggestion to Derek is that the money goes towards an area of high need like a young athlete who is having trouble paying for a new set of spikes, or is having trouble covering meet fees.

 

And now a little note about dealing with new aches and pains.  Cindy and I train on Mondays and Wednesdays in Langley in the evening with coach Sam.  On Monday, we were both dealing with sore arms and shoulders from some outdoor work we were doing over the weekend and on Monday.  The conversation reminded me of when I first got back into track and those first 6 months were filled with all sorts of unexpected aches and pains.  I went to physio for treatment, and realized that the last time I had done this sort of sport I was under 20.  At an age when the body is much more limber and recovers with much more ease.  If you are just getting back into Track and Field, or have started any new sport (or increased yard work!) don’t be surprised if you face new aches and pains.  Be good to yourself: get treatment, be sure to take the time to cool down and stretch after practice.  The more you stretch and cool down after practice, the faster you will recover and be ready for the next one!

 

Cheers,

Sharon Evans


From: Sharon Evans

Subject: Jumpers Tip - Triple Jump

Date: Apr 30, 2016  

Good evening Jumpers of a Certain Vintage,

 

A number of you have indicated an interest in the May 7th field trip to the White Rock track with Ocean’s athletics for the triple jump practice.  

Derek has said that he starts the warm-up at 9:30 am.  So I am planning to be there for 9:15 am so I can have time to jog and do my leg swings etc.

Even if you are dealing with injury or whatever, but want to be involved with triple jump, this is a golden opportunity to gain critical knowledge to do the triple jump.  

Besides, you will truly enjoy working out with Derek, he’s a great fellow.  If you have never been to the track in White Rock, let me know and I can keep an eye out for you in case you are lost.


Sincerely,

 

Sharon Evans


From: Sharon Evans

Subject: Jumpers Tip - Long Jump

Date: Apr 16, 2016  

Good evening Jumpers of a Certain Vintage,

What goes up, must eventually come down.  But let’s do what we can to stay in the air as long as possible.

We often forget about the flight in long jump, we are so focused on the landing.  Today’s practice will focus on flight and landing.  When we take off we are trying to get as much height as we can.  Why?  To buy us more time in the air before we land.  If we can get to the point where we can do a couple of things in the air to prevent the landing for as long as possible, then we should have a decent jump.



To work on our time in the air and then the landing, we shall use a take off board.  This is a small raised platform that we can use to buy time the air to do stuff.  It’s also easier on our bodies so that we can do more run ups with just a handful of strides yet still get great height to practice technique.  We never use a full runway with the take off board because we could launch ourselves into next week!

1)      Warmup and drills with all athletes

2)      After strides we make our way to the long jump pit, practice a few light jogs to the platform and short jumps to get used to it

3)      6/8 stride run ups to the platform and jump.  Attention will be paid to working on technique in the air (we can chat about what you want to practice).  And of course we’ll focus on good landing positions while we are at it.  We’ll do this 6 to 8 times or so.

4)      For those who are about to compete on the weekend of April 24th, you will do some full runway work.  After using the platform you will feel like you are getting no height at all!  This is normal.  But this will give you a chance to implement some of the techniques you have just been practicing.  Max 4 full runway run ups – less if you are feeling fatigued or you have to go work on something else in preparation for the track meet.

5)      For those who will not be competing the weekend of April 24th, we can do some plyo/strengthening work.


From: Sharon Evans

Subject: Jumpers Tip

Date: Mar 29, 2016  

Good evening Jumpers of a Certain Vintage,

After a couple of weeks of involved family activities, it’s time to get back to some long jump.  Please oh please let the weather be just as glorious today as it has been today!

 

We will continue to strengthen and focus on technique over the next couple of months so we are good and ready for those outdoor meets.


Sharon Evans


Saturday Apr 2nd  2016 long jump workout

Building technique and strength

We’re going to spend some time understanding the run up in the final strides and the take off.  Included with that will be some board awareness and finish with strength training.  We will not be focusing on the landing with this workout, rather the powerful run up and take off.

1. Join the sprinters for warm up and drills

2. Head over to the long jump pit for a mini group meeting where we can briefly talk about the goals of the workout and updates on goals from the athletes who are at practice

3. Warm up with some bounding, and then some jogging to the pit and a light pop into the pit

4. 6 stride run up to the pit, focus on strong running style and the take off (5 jumps each)

5. 8 stride run up to the pit, again focusing on strong running style and the take off (5 jumps each)

6. 12 stride run up to the pit, and again focusing on strong running style, the take off and include arm drive in the take off (5 jumps each)

7. Cool down to include split jumps in the sand (12 – 15) forward and backward hops (length of the pit) and sideways hops each way (length of the pit)

8. If there is still time, crunch series to increase strength, and of course finishing up with stretching



From: Sharon Evans

Subject: Jumpers Tip

Date: Mar 16, 2016  

Good evening Jumpers of a Certain Vintage,

 

This weekend, whether you are competing near or far here is something to do after each event:

 

Post performance ritual:

- What did I do well?

- What did I not do well?

- What can I do better?

- What can I take into the training setting going forward?

 

Now for an update on the plan to rototill the long jump sand pit.  Harold was able to get permission from the school principal to rototill the sand in the long jump pit, and I am planning to rent a rototiller the afternoon of Friday March 18th (weather is supposed to be really nice).  I have one of our athletes, Spencer, helping me (am hopeful that he has a little more experience with the rototiller than I do) but of course many hands make for light work.  If anyone wants to come by the North Surrey track at around 1:30 pm on Friday March 18th to help out – simply let me know, I’d be glad to see you there!

 

Enjoy your track meets this weekend...

 

Sharon Evans


From: Sharon Evans

Subject: Jumpers Tip

Date: Mar 1, 2016  

Good evening Jumpers of a Certain Vintage,

 

It’s allowed to rain until Saturday, but on Saturday morning it needs to clear up so we can bring out the high jump mat!

 


For those who are planning to compete in Richmond Mar 12th, there appears to be master’s high jump available at the meet.

 

So, if our first official saturday outdoor practice on Mar 5th is a go, then we’ll bring out the high jump mat.

 

Some warm up exercises such as back overs and a couple of “running with the shovel” and we will move on to some jumps.  Some shorter run ups to the mat, and for those who are going to compete in high jump in March, a full runway.

 

We’ll also join the other athletes for part of their workout, and of course the warm up drills!

 

Fingers crossed for NO RAIN!

 

Cheers,

Sharon Evans



From: Sharon Evans

Subject: Jumpers Tip

Date: Feb 17, 2016  

Good evening Jumpers of a Certain Vintage,


It would seem to me that I must be descended from Trolls.  If I were, it would explain my desire to hunch my shoulders as if I am about to go scramble under a bridge for the day.  We know that hunched over shoulders is not the ideal posture for running and jumping.

 

Jumpers need to remain tall, sprinters need to keep our chest open.  So, how to improve one’s posture?  Well, I’m going to start with my dog walking.  I walk my dogs twice per day – close to 1.5 hours total per day.  I’ve started to try to remember to walk my dogs with shoulders back and tall.  I’ve also tried not to always look down when I am walking (I have 3 dogs so am always looking down to see if anyone’s leash has gotten tangled into their legs).  Instead, I’ve started to intentionally look forward – holding the dogs and their leashes in my peripheral vision.  I figure if I can learn to improve my posture during routine dog walking, maybe – just maybe I’ll be able to improve my posture when I am doing track.  So hey, it’s a start...


Cheers,

Sharon Evans



From: Sharon Evans

Subject: Jumpers Workout for Saturday

Date: Feb 4, 2016  

Good Evening Jumpers of a certain vintage,

Harry Jerome this weekend.  For those who follow high jump, another jumps coach and high jump masters athlete, Jeannie, is planning to be a Harry Jerome with a few of her athletes at the high jump.

 

I’m not sure if there is room for spectators over by the high jump – but if you aren’t racing or whatever it would be a great moment to watch the young ones with their high jump coach and glean good learning, encourage the young athletes and their coach.

 

And then next weekend – I wish you all of the best at Kamloops!  Embrace the joy of jumping!  Stay tall, relaxed and keep a nice spring in your step – you are there, you are competing, and you will have a wonderful time!  and tell me ALL about it after!

 

Sincerely,

Sharon Evans


From: Sharon Evans

Subject: Jumpers Workout for Saturday

Date: Jan 20, 2016  

Good Evening Jumpers of a certain vintage,


We are definitely in the middle of speed work for sprinting, so we are going to continue to keep it light to avoid injury.


-          Joint the sprinters for their workout

-          Trade out one run (usually 60m or thereabouts) with a long jump runway of 50m (starting with 2 to 4 bounding steps, moving into medium speed, ending the 50m at full jump speed keeping knees nice and high – exaggerated run)

-          During set breaks, work with Sharon on the hip positioning for jumps – bent knees, dropped hips, shifting the pelvis forward to mimic the penultimate step leading into both high and long jump.  Do this for both legs.  As you feel more comfortable with the hip positioning, add dynamic and strong arm swing, lifting front knee for hip drive upwards

-          Another fun activity for set breaks is “walking to the board”.  Identify a line on the floor (I love those little sections of concrete for this and walk to the board – without looking down at the line, use periphery vision to sense where the line is as you walk forwards.  Once you are at the line, stand tall and lift one knee as if to mimic the jumper’s hip drive.  The more we practice our periphery vision of what’s around us, the less we will look down.  The less we look down, the farther we will travel when we jump, and the better chance we will be able to find the board by sensing where it is

Now, for a note about any upcoming meets you are going into, and this is from a great coaching article I’ve read recently.  Post performance, there are some things that it’s good for you to review as an athlete.  You can do this yourself (perhaps in a competition journal) or chat casually with me, but here is the list:

After a performance at a track meet:

-          What did I do well?

-          What did I not do well?

-          What can I do better?

-          What can I take into the training setting going forward?

Note that it starts with a positive!  Let’s take a moment to acknowledge when we do something well before we start in on all the stuff that we will plan to work on!




From: Sharon Evans

Subject: Jumpers Workout for Saturday

Date: Jan 7, 2016  

Good Evening Jumpers of a certain vintage,

It was great to see so many athletes out last Saturday – onwards and upwards!  We will begin to incorporate some technical aspects into the jumpers workout, especially as we get closer to a first possible competition in March.


See jumpers workout, below.

 

Sharon Evans


Saturday  9th jumpers workout:


*My brother, Fred, will be joining us for our workout on Saturday.


Once again, I will be fusing the long jumper’s workout in with the sprinter’s workout.  So jumpers, we are going to try to do it all on Saturday.


Technical, positioning focus:

- We will review the dropped hip positioning which is part of the take off positioning for both high and long jump (this is something which can be done during those rest periods in between sets

- Developing board awareness in long jump, another activity for in between sets


Hip drive work:

- We will need to trade out one of those speed work pieces and use the stairs for specialty bounding at the stairs: one flight of bounding up the stairs using our back leg to drive our movement, and another using the front foot with a pause at each stair (two stairs at a time if possible)


Long jump runway:

- Trade out one of the runs (75m run or thereabouts) with a 50m long jump runway


High jump runway:

- We may need to find an open area to do this, but we will practice running a half circle, leaning into the circle – just a few times

 



From: Sharon Evans

Subject: Jumpers – a little reading over the holidays and a couple of activities:

Date: Dec 24, 2015  


This is it!  The end of 2015, and although we aren’t planning to get together at SFU as a group (or that was the plan when we were all at Saturday practice of the 19th), there are still things to do, and I promise to take it easy on you.

 

1.     Most of your time over the next week will likely be tied up with family, I know that I have loads of family coming over, but still see if you can squeeze in this activity:

https://www.youtube.com/watch?v=RtqYOKAXsDo

2.     If you have a little time, research your jump sport of choice: start to understand the mechanics of the work you are doing.  Some of you are incredible at this, I have to say…

3.     Continue working on those jump goals – our next group practice is likely on Saturday Jan 2nd, and is perfect timing for you to share your jumps goals with me.

4.     In your list of goals, really think about what you want to work on: run up, take off, landing, strength, technique and so on

And finally, a little not about the long jump runway.  

I had a conversation with one of our jumps athletes on Dec 19th, and it was a bit of a discussion of having a longer runway.  So to answer the question: when will I have a longer runway?  The answer is: as your sprinting speed gets faster, you will need a longer runway in order to get to top speed.  My runway has gotten incrementally longer over the past 3 years, which is in alignment with my increased sprinting speed.  


In the spring when we are back outdoors, we will re-assess your long jump runway to ensure it meets your needs as a jumper.  We do this on the track, and it is a process of measuring how far you have to run in order to reach top speed.  That’s it.  The long jump runway isn’t fancy, rather it is about establishing a consistent runway.  A consistent runway leads to consistent take off from the board.  At our indoor practices this fall, I have been trading out one of our runs with a long jump runway.  Each Saturday practice – so we continue to feel the rhythm of acceleration (the wacky clapping from Sharon).  The more you practice your runway, the better your long jump should be, and it is an easy thing to fit into our workouts because we don’t need a sand pit to do it!


In the new year, be prepared to see some stair work and other step up jumping exercises while we are still indoors and have access to those long benches and lovely flight of stairs.  Those inclines have also been a bonus for all of us sprinters and jumpers alike – you will reap the dividends of your hard work.

Merry Christmas and see you in January!


From: Sharon Evans

Subject: Jump Workout Tip 

Date: Dec 2, 2015  

Good Morning Jumpers of a certain vintage:

 


Well, as you know, I will be out of town on the weekend of December 5th.  Off to Calgary – there’s a cute little track meet (indoor!) on Sunday the 6th that I’ll be in.

 

But enough about me: you will be joining the sprinters for their workout on Saturday Dec 5th – with a couple of exceptions:

 

- trade out one of the runs with that long jump runway over 50m (just like we have done every other Saturday to date).  I want us all to have that long jump runway cadence locked in our brains so that by the time we are back to jumping into the sand, we will do so in a fluid and powerful way.  And remember, you start off strong, high knees – and gain speed until you get to the end of the 50m you are at full speed with that dry air roaring in your ears.

 

- is the group off to the inclines?  Remember those high knees at the final stretch (even just for 5 or so final steps)!

 

- cool down should include at least one little core exercise.

 

And finally, I discovered the following link – and it’s really cool.  It’s about health and performance nutrition – and I just found the link, so have not yet had the chance to test those recipes that look oh so simple (I like simple).

 

http://www.healthandperformancenutritioninc.com/links---menus

 

If anyone has a favourite recipe they would like to share (healthy, nutritious, easy to make) please, oh please, share!

 

Enjoy and see you on Dec 11th..

 

Sharon Evans


From: Sharon Evans

Subject: Jump Workout Tip Nov 13

Date: Nov 13, 2015  

To: Greyhounds

Good Evening jumpers of a certain vintage,


There are days when it is so easy not to train, it’s those days when we come up with reasons like:

- haven’t eaten the “right foods” that day

- ran out of time for a “regular workout”

- the new fall TV schedule has come out and you are already obsessed with “Znation”

- ankle, shoulder, hamstring, glutes, big toe, wrist, stomach, neck, or freckles on your nose hurt

- just ate way too large of a breakfast/ dinner to consider working out

- it’s raining, but not hard enough for practice to have been cancelled or moved indoors

- there is at least one family member who is sick/ has a bad cold, just had surgery, is fighting cancer

- the laundry is piling up

- the dishes are piling up and the dishwasher needs repair

- the workplace has left a tension knot in the neck and shoulders that would take at least 3 massage sessions to release

 

So, you miss a practice.

You miss a few practices...

You miss more than a few practices – to the point where the other athletes in the club start emailing to make sure you’re “okay”.

 

Guilt sets in...

 

You start to wonder if track just doesn’t fit into your life anymore.

 

But, after a length of time, you manage to carve out the time and will power to drag yourself to a practice.  You figure that you’ll be so far behind that you’ll never feel ready for another track meet.

 

But! Amazingly, your body responds to the workout.  Well, it’s a little grumpy at first, like a seized up engine.   And then, you start to feel the endorphins of just getting out and using those muscles, those body parts again.  And the other athletes are truly delighted to see you again, and they encourage your to do your best.

 

Not their best.  Not the best of some of other athlete younger/older/somehow more fit than you.

 

Your best.  You bring the best of what you’ve got.  Right now.

 

Stay strong, stay healthy – and never fear, NAMASTE (North American Masters event in August 2016) is many months away – there is still lots of time to get there.  I chose “Namaste” as my way of remembering the North American Masters event next year because I like how it truly acknowledges how much the spark in each and every one of you feeds the spark within my soul.  We will continue to encourage and feed each other’s souls as we continue on this most exciting journey.

 

Sharon Evans



From: Sharon Evans

Subject: Jump Workout for Saturday Oct. 24

Date: Oct 21, 2015  

To: Greyhounds

Good Evening jumpers of a certain vintage,

Saturday is almost upon us, and here is our workout for Oct 24th.


I will be out of town Oct 31 and Nov 7th, so encourage you to join the sprinters for their full workout on those two dates.

Here’s hoping for nice weather on Saturday!

 

Cheers,

Sharon Evans


From: Sharon Evans

Subject: Jump Workout for Saturday Oct. 17

Date: Oct 14, 2015  

To: Greyhounds

Good Evening jumpers of a certain vintage,


Here we are, heading into week three of the new season.  I hope you all had a wonderful Thanksgiving and are ready to burn off some of those extra mashed potatoes!

I’ll have a special guest with me on Saturday – my autistic brother, Fred.  Please be patient with him – he is very friendly (really loves to shake hands) and I’m giving this a bit of a try to see if Fred can join practice one Saturday per month.  And he has a heck of a talent for jumping and bounding with a carefree spirit that can only come from someone who does it for the pure joy of it.

If we can harness even a morsel of the enthusiasm Fred displays when he is doing something fun, we will have an amazing season.

Cheers,

Sharon Evan


From: Sharon Evans

Subject: Jump Workout for Saturday Oct. 10

Date: Oct 8, 2015  

To: Greyhounds

Good Evening jumpers of a certain vintage,

The rain will be heavy, the wind will be frightful – let us bundle up and buckle down for Happy Thanksgiving workout – burn off a few extra calories so we can say “yes” to that turkey, potatoes and maybe even a slice of home made pumpkin pie – whipping cream optional.

 

We choose to do this – to work out in all seasons, to strengthen and prepare so that we are ready to take the rigors of competition.  And we don’t do it in isolation: rather we do it together, as a team of like minded people who take joy in discovering what our bodies can accomplish.


Some of you will be busy with family this weekend, or out of town.  For those who remain, who are injury free, who plan to face the feisty weather – let’s do it!

 

Cheers,

 

Sharon Evans



From: Sharon Evans

Subject: Jump Workout for Saturday Oct. 3

Date: Oct 1, 2015  

To: Greyhounds

Good Evening jumpers of a certain vintage:

Break time is over and now it is back to training.  Now that we are back to base training, we will be joining the sprinters for a good part of their workout, and then breaking off for some bounding and other strengthening exercises.



I had the pleasure of taking some coaches training over the September 26 weekend, and got all sorts of great drills for jumpers, and some super ideas around triple jump (I know that all of our triple jumpers out there are getting just a little bit excited).

I would also like all of you to take a moment to think about your future goals for the season.  And share with me the following information if you please:

Some of your starting jump information for the past season.  How far and high were you jumping at the start of the season, and where did you end up at the end?  What were your highlights? Any personal bests?  And finally, and particular goals for this upcoming season.  An example of a goal that I have will be to work on my take off in long jump.  I want to work on keeping my hips under me when I take off so that I reduce how I reach for the board.

I have also picked up a few USB sticks at a great price ($6 each).  If you want me to track your jumps on video from time to time, and to have them put on one of those sticks for you to look at, please let me know and I’ll make sure to film you when we work out – especially as we start to do more technical work in the spring.

It’s going to be a marvellous season – and I look forward to an amazing season of jumps with all of you – let’s aim to stay healthy and strong, and as jumpers of a certain vintage – we simply get better with age!

See all of you Saturday...


Sharon Evans


From: Sharon Evans

Subject: Break Time

Date: Sept 1, 2015  6:56 pm

To: Greyhounds

Good Evening jumpers of a certain vintage:


Attached, see the information on things to do while you are on a much deserved break from track.  Congratulations to everyone who competed in the 55+ games – you made it!


When will we get started up again on Saturdays?  Well, that will be for our head coach, Coach Harold to let us know...

Tomorrow morning (Wednesday, Sept, 2) I will be going to a press conference to announce next year’s North American Master’s games which are this time next year here in the lower mainland – it’s going to be good.  As athlete Mark Phillips mentioned, it’s being organized by the same person who organized the 2010 Olympics, so I’m sure we are going to hear big things over the next year...


But for now, enjoy your time off from track!

Cheers,

Sharon Evans


From: Sharon Evans

Subject: Jump Workout for Saturday Aug 22

Date: Aug 18, 2015  10:05 pm

To: Greyhounds

Good Evening jumpers of a certain vintage:


For those of you who have been coming the past couple of Saturdays, you will know that I have been starting long jump early: like at 9:15 am.  I’d like to continue that for our last Saturday before the 55+ games.  This gives just enough time for High jump as well, and all of those additional things athletes want to work on this Saturday.

 

So, long jump at 9:15 am, high jump after the sprint athletes have completed their drills (10:30 am or so).  This is again the chance to check the run up (runway) for both sports, fine tune technique as much as possible before the 55+ games.  All while avoiding injury.

 

After our Saturday August practice, I have to leave by 12 noon as I have a work thing to go to (Langley International Festival at Willoughby park).  And then, I believe we are all due for a break from practice from August 29th onwards.  I will wait to get confirmation from Coach Harold for when we will start up again in the fall, and plan practices again at that time.

 

I will send an email with things you can do during the break to continue to develop muscle memory.

 

Sincerely,

Sharon Evans



From: Sharon Evans

Subject: Jump Workout for Saturday Aug 15

Date: Aug 12, 2015  7:37am

To: Greyhounds

Good Morning jumpers of a certain vintage:

 

I know that there are some of you dealing with injury, or are taking a break from track, but here is the workout for Saturday August 15th.  Once again we shall aim to be at the track for 9am, drills at 9:15 am for long jumpers.  High jumpers may join the regular drills with the sprinters.

 

This practice is mainly geared at our athletes who are competing in the 55+ games, only a couple more weeks to go until the games!

 

Cheers,


From: Sharon Evans

Subject: Jump Workout for Saturday Aug 8

Date: Aug 5, 2015  7:52am

To: Greyhounds

Good Morning Jumpers of a certain Vintage,: people are still injured, competing in Lyon, and taking holiday time...

 

For those competing in the 55+ games – you must be getting pretty excited, less than a month!  I am very excited for all of you and wish you a fantastic, injury free final flourish of the season.

 

Once again, if you want to do long jump, I will be getting started with long jump warm up activities at 9am.  This is so that we can also fit in high jump as needed, or that jumpers can join the runners in a sprint workout if they prefer.

 

Only want to do high jump?  Then you can come at the normal time and join the sprinters for their warm up as high jump will start after the sprinters have done their drills after 10am.


See attached, (link) our jump workout for Saturday.

Cheers,


Sharon Evans



From: Sharon Evans

Subject: Jump Workout for Saturday Aug 1

Date: July 30, 2015  7:35am

To: Greyhounds

Good Evening Jumpers of a certain Vintage,


I expect to see a very small group on Saturday as it seems that many of you are out of town for the long weekend, or heading to France, or are scaling back your track and field due to injury.  Again, all the best to those athletes going to Lyon, and for those recovering from injury, get better in time for the 55+ games...


So, we are back to the long jump sand pit at 9am, it’s due to be another hot Saturday, and jumping in the morning before it gets too warm is really nice.


Attached (see link) is our workout for Saturday.  It is long jump, but if there are enough people who want t use the high jump mat – we can bring it out no problem, and I’ll help out with high jump once I am done at the long jump pit.


Cheers,

Sharon Evans



From: Sharon Evans

Subject: Jump Workout for Saturday July 25

Date: July 22, 2015  8:34pm

To: Greyhounds

Good Evening Jumpers of a certain Vintage,

See link, our workout for July 25th in the sand pit.  I will be getting started at 9am with drills and then Long Jump practice.  Although it’s supposed to be a bit cooler on Saturday, this gives us a chance to get in that Long Jump workout, and then even do a bit of high jump after, or sprint practice, or just finish our Saturday workout a bit early…


From: Sharon Evans

Subject: Jump Workout for Saturday July 18

Date: July 14, 2015  8:44pm

To: Greyhounds

Good Evening Jumpers of a certain Vintage,


See bottom of the email, our practice for Saturday July 18th.  It’s supposed to heat up again this weekend (25 degrees Celsius) so we will aim to start drills at 9:30 am.


Harold is in Seattle, Sam is on holiday, and a bunch of athletes are either on vacation or at a track meet in Seattle this weekend.  It’s going to be a small group and our focus will be jumping.  Sprinters are welcome to join in the jumping fun – of course!  And a lot of the things we do in jumps will help with sprinting.  With jumps its alot about power and converting power into a dynamic, fluid jump.  I’ve often said that it’s a bit like learning how to golf – lots of little technical things.  Often in practice I will try to pull out one element for us to practice, and then we try to incorporate that element into the jumping we are doing.


Sound like a nice way to spend a Saturday morning?  Well, I think so!  And with a bonus mini meet that we can sign up for – July 25th – why not give it a go...


Looking forward to seeing the small, but dedicated group on Saturday...


Sharon Evans


See Saturday’s Jumps workout..


From: Sharon Evans

Subject: Jump Workout for Saturday July 11

Date: July 8, 2015  9:14pm

To: Greyhounds


Good Morning Jumpers of a certain vintage:

 

It was an interesting meet this past weekend, where I think that every one of us found a way to foul at least one jump.  There are a number of possible common reasons for this:


 - overstriding during the final few strides of the approach (where you are reaching for the board)

- the starting point was too close

- there is a tailwind


I was there, and I know it wasn’t a tailwind, but I noticed that everybody was experiencing fouls in long jump – even the younger athletes.  There was a track meet I went to in Edmonton, and before I went to the meet, the jumps coach mentioned that the long jump track at the Butterdome in Edmonton was “fast” so I would likely need to move back my starting point.  Interesting thought, but I would say that perhaps because of the heat on Saturday – our track in Burnaby was a little “fast”.  Perhaps the heat on Saturdaycaused our body to be so loose and relaxed that we could easily stretch into those jumps – perhaps stretch a little too much.  Perhaps the days of high heat leading up to the meet meant that we weren’t has hydrated, and we were not able to put as much power into the runway and we stretched to the board.

 

I did noticed that we all could work on our runways so that:

- the runway is smooth and fluid (no hops or skips)

- we use our arms through the entire run up and jump

- we find a runway that is not too long or too short

- we reach our strongest point in the runway when we are about to jump

- we maximize our strength and power in the jump

- we speed up as we get to the end of the runway vs. slow down

 

What I know for sure, is that we were all very frustrated with the situation.  


I will also say, that by the time I got to the end of the day and had to go do High jump at 3pm, I was tired, headachey and feeling the effects of dehydration despite drinking lots of water – so did I have a good high jump?  Nope, no knee drive left to speak of – maybe I needed to take a break and sit in my air conditioned car at some point during the day – bring more veggies with me to snack on, take a Tylenol – or everything.

 

Attached is our jumps workout for July 11th.  We will continue to work on our runways – for long and high jump.  You will notice that everything is scheduled for the track vs. the pit or mat.


See Saturday’s workout

 

From: Sharon Evans

Subject: Jump Workout for Saturday June 26

Date: June 7, 2015  8:47 pm

To: Greyhounds

Hello jumpers of a certain vintage – see attached and in the bottom of the email, the jumps workout for Saturday.  Most of you want to do high jump, and just a couple of you want to do long jump, so here is what I will do for Saturday:

 

I’m going to go to the track early on Saturday (8:45 am) and will get the sand pit ready, as well as do a warm up.  I will spend some time in the long jump pit in the morning before drills (from 9:15 to 9:45 am) for long jumpers to get feedback.  I plan to just do about 3 full runways – personally.

 

Then on to high jump after drills.  But of course the long jump pit will be prepped and ready in case anyone wants to go and do a bit of long jump – I just won’t be at the pit after 9:45 am.

 

Just over one week until Trevor Craven and then on to the 55+ games for a bunch of you!


From: Sharon Evans

Subject: Jump Workout for Saturday June 13

Date: June 7, 2015  8:47 pm

To: Greyhounds

Good Evening Jumpers of a Certain Vintage

Workout for Saturday June 13th: prep for BC masters.  To try to fit in both high and long jump and avoid fainting from the heat in the process, we will only do 3 or 4 full runway jumps of high jumps, and then 3 or 4 runway jumps for long jump on Saturday.  This leaves time for those athletes who want to squeeze in sprint starts, hurdles, javelin, shot put, discus etc etc etc. (I might also want to get in one or two starts out of the blocks as well…)


I will also set up the plyometric boxes that we have for some plyo drills for those jump athletes who will not be joining in with the sprinters and the throwers.  The plyo practice we will be doing will include stepping off of one box onto grass, and quickly hopping up onto another plyo box (imagine the grass is hot coals, and the less time you spend on the grass the better) – this helps to develop that action/ reaction we are looking for as jumpers – quick and powerful and motivated to pop up – to use all of that momentum into gaining time in the air, and to do so in a controlled manner (and not to worry, I shall demo this)

Finally, I will try to get out to the Langley track for 6:30 pm – warm up at 6:30 pm and jump workout at 6:50 pm.  Anyone who would like to join the jump workout in Langley on Wednesday night you are welcome to join me – but please send me an email to let me know you are planning to come so I know to expect you.


From: Sharon Evans

Subject: Jump Workout for Saturday June 6

Date: June 2, 2015  10:22 pm

To: Greyhounds

Good Evening Jumpers of a Certain Vintage


Saturday June 6th high/long jump workout, implementing our runway.  We are just a couple of weeks away from a big meet in Langley June 20/21, so this should help us to feel prepared.  As always with our work, we remember to LOOK UP!!!

-        Bring out the high jump mat and accessories

Before drills : Fluid, dynamic stretches to prepare our hips and shoulders

-        Windshield wipers with a partner, Hop and ham stretch

-        Standing snow angels, Split the theatre drapes

Usual warm-up drills with the sprinters: walking/ jogging, leg swings, drills, strides, plus one stride on the curve in the direction you like to high jump from (do you run the high jump curve left or right?)


High Jump

-        Quick review of the penultimate hip positioning

-        Couple of 3 steps to the mat and jump using the dropped hip positioning

-        Feeling the curve in our high jump runway using prop shovel (2-3 x per person) – Sharon to demo

-        Practicing our runway (only a couple of times!) and counting out how many steps that it has, then test out the runway to confirm  runway starting point – place a tape mark on the ground with athlete’s name on it

-        Practice the runway with full landing at least 3x

-        Measure out starting point in relation to the metal standard and record measurement (use a measuring tape as well as athlete’s own footsteps)

Athletes to record final measurement, then put away the mat and accessorie


Long Jump

-        For those athletes who already know their runway, measure out their runway and make a mark

-        A few warm up jogs to the board and pop ups into the sand

-        Experienced athletes can work on their own with jumps into the sand (2 at the 8 stride mark and then 3-5 at the full runway mark)

-        Athletes who still need to determine their runway will join Sharon on the track and practice running a runway to full speed, Sharon to watch and mark location at full speed so that athlete can measure that runway distance using a measuring tape

-        Athlete can then take that starting runway measurement to the long jump runway and make a mark or put their water bottle where it should be

-        New Runway athletes to warm up using an 8 stride approach into the sand with a pop up, then move on to 3 jumps into the sand at full runway.  Sharon and other athletes to provide feedback on where athlete is taking off in relation to the board, and provide instruction if an athlete needs to move their runway mark forwards or backwards


Athlete to record final runway measurement!  


From: Sharon Evans

Subject: Jump Workout for Saturday May 23rd

Date: May 20, 2015  7:51 am

To: Greyhounds

Good Evening Jumpers of a Certain Vintage

Saturday May 23rd jump runway workout.  As always with our work, we remember to LOOK UP!!!

Usual warm-up with the sprinters: walking/ jogging, leg swings, drills, strides.

Starting with the Long jump runway (do this on the track rather than at the sand pit since you won’t be jumping).  This drill is to recognize (feel) the transition from medium speed to full speed as we accelerate to the take off board

-          Set up cone markers at the 10, 20, 30, 40 and 50m marks (there should be a measuring tape in the storage container)

-          In long jump, we want to hit top speed just a step or two from when we are going to take off.  A bit different from sprinting where we reach top speed and then maintain, we want to peak our top speed just as we are going into the jump.  This allows us to maximise the velocity we have just built up into the jump.  50m is longer than any of our runways, but gives us a chance to spend a little more time in each rate of speed in the runway

-          We are going to do this runway 6 times with a 1-2 minute break between each

-          Up to the first cone (10m) bound, strong dynamic strides, then from the first cone to the second cone (10m to 20m) run at 40% speed, from the second cone to the third cone (20m to 30m) run at 70% speed, then from the third cone to the fourth cone (30m to 40m) accelerate speed from 70 to 95% so by the time you are nearly past the 50m cone you are at your top speed

High jump runway on the curve of the track

-          Similar to the long jump runway, but not as far.

-          Set up cones on the curve of the track at the 10m, 20m and 30m mark

-          We are going to do this runway 8 times with a 1-2 minute break between each

-          Like the long jump runway, the first couple of steps are bounds, then move right to a smooth acceleration until you get to the second last step which is shorter, ba-bump

Join the sprinters for some of their work or:

For those long jumpers who want to do a bit of sand pit work, bring out the shovel and rake, and prepare the pit for:

-          6 standing long jumps into the pit (see Principles of Power: Borad Jump video at the bottom of this page for review of a great depiction of a standing long jump)

 

Cool down stretches, light walking/ jogging – the usual stuff



From: Sharon Evans

Subject: What’s all the fuss about muscle memory anyways?

Date: May 12, 2015  8:42 pm

To: Greyhounds

Good Evening Jumpers of a Certain Vintage, a little thought for you, plus  the practice layout for Saturday

 

Procedural memory, muscle memory – what’s all the fuss? Taken from an article off the net:

“Muscle memory is not a memory stored in your muscles, but memories stored in your brain that are much like a cache of frequently enacted tasks for your muscles. It's a form of procedural memory that can help you become very good at something through repetition, but in exactly the same way it can make you absolutely terrible at that same thing”.

“The key to building good muscle memories is to focus on the quality of the quantity. It's likely that this is the case when you practice well, but if you carelessly build procedural memory over and over again you can just end up being really good at repeating your mistakes. When you practice, take it slow at first. Practice slowly until you've got it down, then speed it up little by little until you can go at full speed. More broadly, when you want to learn to do something well, break it into small parts and take each part slowly until you're able to do it very well. Take breaks. Be patient. The more you rush the big picture, the more likely you'll be to develop muscle memories that are difficult to reverse.”

Read the full article:  http://lifehacker.com/5799234/how-muscle-memory-works-and-how-it-affects-your-success

I really couldn’t say it much better.  As we continue to meet and practice, I will continue to break down our jump activities into easier to learn chunks.  We will work with those bits of information until we can get to a point where the action becomes automatic.  With jumps, there is so much to remember, the more we can have that is automatic, the better we can perform.  If we have managed to learn things in an inefficient way (ie. The wrong way) then it takes longer to replace that incorrect procedural memory with correct procedural memory.  But guess what?  It can be done!  Back in January, I was watching the news, and because it was the beginning of the year, they were talking about breaking bad habits.  The guest mentioned that we can all break bad habits if we want to, but we have to do it long enough that it becomes automatic (as in, procedural).  She gave an example: if you brush your teeth with your right hand, switch to your left hand and each day you are breaking a previous habit, establishing a new habit.  I figured, why not?   I started brushing with my left hand – and 5 months later it has become an automatic act – I don’t have to consciously think about it.  Of course, it doesn’t matter what hand I use to brush my teeth, but I wanted to test out the theory.  If we start to practice something like the power position (as demonstrated on May 9th) every day, we may just get that locked into our procedural memory – and then, the sky’s limit!

 Sincerely,

Sharon Evans

 

Jump workout for Saturday see below or pdf attachment in Weekly Workouts

 

Saturday May 16th high/long jump workout.  As always with our work, we remember to LOOK UP!!!

Usual warm-up with the sprinters: walking/ jogging, leg swings, drills, strides, plus one stride on the curve in the direction you like to high jump from (do you run the high jump curve left or right)


Fluid, dynamic stretches to prepare our hips and shoulders

-          Windshield wipers with a partner

-          Hop and ham stretch

-          Standing snow angels

-          Split the theatre drapes

Review of the Salsa hip power position for left and right foot

-          Salsa hip power position left foot and right foot

-          Add knee drive for bounding

-          Review of penultimate step

-          Continuous penultimate (take off) step/ bound in a circle (either circle to the left or the right depending on which direction you high jump from)

*see youtube video*




 

Long jump sand pit

-          Standing long jump into the pit (3x per person)

-          Tips for building board awareness, practice by walking to the board

-          Review of penultimate step for long jump

*see youtube videos*





-          Practice take off into the pit (light jog to the board, penultimate at the board into the pit, not going for distance, going for technique practice)

Join the sprinters for some of their work

Cool down stretches, light walking/ jogging – the usual stuff


Jumps Weekly Schedule

May 2nd practice: long jump focus

May 9th practice: high jump focus

May 16 or May 18th (holiday weekend, people might be out of town?  Might have a practice on Monday       during the day, similar to Easter Monday): high and long jump practice

May 23rd: Sharon is out of town for a meet in Calgary

May 30: high and long jump

June 6: high and long jump (or will there be a bunch of us going to Seattle for the parks and rec meet?)

June 13: in Duncan for the Garriock meet

June 20: BC Masters meet in Langley

June 28: high and long jump practice (on a Sunday) as a warmup for Trevor Craven

July 4: Trevor Craven meet

July 11: high jump focus

July 25: long jump focus

August 1st long weekend: might be out of town

Aug 8: high/long 55+ games competition prep

Aug 16 (sunday) potential practice for anyone who needs it for 55+ games (could be cancelled if people can go to Aug 8 or 22nd practice)

Aug 22: high/long 55+ games competition prep


From: Sharon Evans

Subject: High Jump Workout for Saturday, May 9

Date: May 5, 2015  6:30 pm

To: Greyhounds


High Jump workout (long jumpers are also welcome!):  bring a large lightweight stuffed toy or beach ball for use during one of the activities.  As always with our work, we remember to LOOK UP!!!

Usual warm-up with the sprinters: walking/ jogging, leg swings, drills, strides, one stride on the curve in the direction you like to jump from

-          As a group, haul out the high jump mat, standards, bungee, flag on a stick

More fluid, dynamic stretches to prepare our hips (so those hip flexors can do their job) – our hips are asked to do a lot when we jump, let’s make sure they are ready, and yes these moves have fun names

-          Windshield wipers with a partner

-          Hop and ham stretch

-          Standing snow angels

-          Split the theatre drapes

-          Salsa hip power position left foot and right foot

Working with the high jump mat (you may think we have regressed to gymnastics class!)

-          Somersault forwards and back (2x)

-          Shoulder drop to the mat (2x)

-          Best you can back arches with a buddy and snap (2x)

-          Back overs from the wooden box on to the mat (3 x)

Short runway work and jump (focus on technique learning, we’ll just use the bungee cord) – LOOK UP!

-          3 step to the mat, scissor kick onto the mat with a stuffed toy or beach ball (3x)

-          5 step to the mat with a flop (3x)

-          Full runway jump, look at the coach (2x)

-          As a group, put away the high jump mat, standards etc.

Cool down stretches, light walking/ jogging – the usual stuff

Next time – May 16th?  It’s the long weekend so maybe as a group we shall chat about a practice on Monday the 18thinstead?



From: Sharon Evans

Subject: Jump Workout for Saturday

Date: April 30, 2015  8:21 am

To: Greyhounds


Good morning jumpers of a certain vintage,


There are two Youtube links which will demonstrate the activity quite well – please allow about 10 or so minutes to view these videos.

 

I’ll be there in spirit this Saturday – and present on Saturday the 9th...

 

Sharon Evans


The Workout for Saturday:

 

Biggest rules of the day: LOOK AHEAD!!!  KEEP GOOD POSTURE!!!


Saturday Workout: Somebody please bring a shovel for softening the sand in the pit, you will need the rake from our storage container, and one of those short practice hurdles (I think they are yellow or orange?) as well as a couple of cones for measuring out distances.


Join the sprinters for the usual warm up of jogging and drills, and a few strides.


Then:   40 or 50m per element, skipping along the straight part of the track while:

-          Swinging arms in big circles forwards and then backwards

-          Rolling shoulders with bent elbow (you may think you are doing the chicken dance) full circles forwards,       and of course, backwards

-          Arm swings up and down (feels like you are a big pendulum)

-          Arm swings across body forwards and backwards (giving yourself a bear hug)


Now, off to the sand pit for: view the following link – although it is quite a few minutes in length, it is an excellent slow motion depiction of this action – way better than what it would look like if I showed you!



-          4 standing long jump into sand (rest and rake btwn jumps) go for distance and LOOK AHEAD!!!

-          4 light jog to the board and light jump into the sand (without looking down at the board, this is to increase board awareness)


Now, add that short little practice hurdle to where the sand starts down near the board, you are going to have to jump over that little thing – and it helps to get height because you have no choice but to jump up!


-          4 standing long jump into sand (rest and rake btwn jumps) go for distance and LOOK AHEAD!!!

-          4 light jog to the board and light jump into the sand (without looking down at the board, this is to increase board awareness)


Cool down:  10m per element, nice and light, fast and bouncy, the following link has great instruction and information on why we do this – they don’t use their arms in the video as much as I would like, so add a little more arm action in your hops:




-          Small hops with right foot

-          Small hops with left foot

-          Small hops with two feet hopping forwards

-          Small hops with two feet hopping backwards

-          Small hops sideways one way and then the other


Time for final stretching – quads, hams, shoulders, back etc. etc. etc. perhaps a light jog around the trac

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