the hops with straight leg and switch are a very underrated drill. Teaches bounce, swing leg movement, posture and most importantly good foot placement. Also a conditioning exercise to boot.
@Johnshepherdtrackcoach6 жыл бұрын
Yes, very good observation. Plus they're slightly less intense and so can be used more often than, for example, 4 bounds and a jump from a 6 plus step run up.
@forrestdarren20393 жыл бұрын
I guess im randomly asking but does someone know of a tool to get back into an instagram account?? I was dumb forgot my account password. I appreciate any help you can offer me
@leonidasheath4383 жыл бұрын
@Forrest Darren Instablaster ;)
@bobm23686 жыл бұрын
Not an athlete myself, just an ageing ex footballer interested in fitness generally. Really warming to this channel. Wish some of my coaches years ago had thought about applying techniques and ideas from other sports like this. Might have made me a better player!! Cheers Bob
@Johnshepherdtrackcoach6 жыл бұрын
Bob, many thanks for your comments. I guess we all look back and think "Oh, I wish I'd done that"... hopefully, now as a coach I can try to implement programmes and exercises that have a good chance of improving performance. I know I didn't - rather like you - do the most effective training when I was younger. Track is the basis for so many other sports and has so much to offer... I listen to quite a few podcasts and it seems that certain other sports are becoming much more effective at player conditioning. Some better than others... rugby it seems at the elite level is more progressive than football, for example.
@Dayvid.a6 жыл бұрын
Thank you sir I really appreciate the these training videos
@rachelfresh59016 жыл бұрын
I'm going to try these drills on the weekends to improve for my high school track team! I really want to become faster but I knew I had to focus on hip flexors and hip and core strength in order to be more efficient. Thank you so much!
@AlexVinchenzo5 жыл бұрын
bs. your speeed comes just from your reactive strenght
@skaizu5 жыл бұрын
@@AlexVinchenzo Idiof
@lajebenjamin84924 жыл бұрын
My events were, long jump, triple jump and high jump and also 100 meter dash
@marcoburino10005 жыл бұрын
I wish I had a coach like you back in my track and field days! Gotta try some of those drills
@venom6112 Жыл бұрын
nice video . tell best diet for sprinters
@Johnshepherdtrackcoach Жыл бұрын
I will look at making a video on that subject 👍🏽
@SuperDream425 жыл бұрын
Hey Coach. Can you point me to your video with concentric and eccentric weight room workouts with weights. Getting my daughter prepared before she goes back to college for her Sophomore season.
@HeatherVella3 жыл бұрын
This is so insightful and well explained, thank you so much for sharing!
@Johnshepherdtrackcoach3 жыл бұрын
Thank-you. hope the info help you get your season off to a great start. Do checkout the latest video on the channel which adds to this information. Here’s the link kzbin.info/www/bejne/mabIg415aZ18mZo 👍🏽👍🏽
@HeatherVella3 жыл бұрын
@@Johnshepherdtrackcoach thank you will do!
@MerenWallin4 жыл бұрын
Excellent content!!
@Johnshepherdtrackcoach4 жыл бұрын
Many thanks and it's good that the video is helping you and of value. I'll be making a similar one soon ... a video that talks through the start of the training year and what amends I've made.
@stan6576 жыл бұрын
Thank you! Many useful ideas.
@dylanstolz1702 жыл бұрын
Hey I just started long jumping this year and I was wondering if you had some workouts to work on my form?
@nanigummadi54636 жыл бұрын
thank you sir
@derekblackwell37714 жыл бұрын
Hi John, What is a good drill to improve on first phase meaning it's to high and I not getting enough distance its for a 18yr female jumper. Thank you sir
@Johnshepherdtrackcoach4 жыл бұрын
Hi there, please take a look at my answers to Nick Douglas's question on Perfect your Long Jump Run-up. No more fouls and that to Mydarknightmares's question too on the same video as my answers should also address your question. Thanks
@quincytrackclub935 жыл бұрын
Good video. Learned a lot. These are good for multi sports.
@Johnshepherdtrackcoach5 жыл бұрын
Many thanks, athletics is indeed the foundation for so many other sports.
@quincytrackclub935 жыл бұрын
@@Johnshepherdtrackcoach Many sports do not listen. The door is open but they must first enter. In American History we learn of the great emancipator Harriet Tubman who was quoted as saying "I freed a thousand slaves. I could have freed a thousand more - if only they knew they were slaves."
@Johnshepherdtrackcoach5 жыл бұрын
Very interesting use of history and analogy ... modern sports training is full of gimmicks and of training ideas that are designed to be the next big thing ... reality is the next big thing was probably around 50 years a go. There are some straightforward obvious training methods that because they don't have 'apple' packaging seem less important... track training as we know is the fundamental element of all sports... maybe the light will be seen one day...
@lalithmathotage2 жыл бұрын
I am 57 . Jumped 5..55m distance 100m timing 12.7sec & 200m 26.3 sec you are great with out that I showed that performance. I want to thank those who help me . Please give some advice can I jump 6.00m with held of you definitely I follow this vedios . Thanks 🙏🏻
@SuperSpence775 жыл бұрын
How do you get involved with a training group like this??
@Johnshepherdtrackcoach5 жыл бұрын
Over the years I have been lucky to get some really talented athletes in the training group. It's been my good fortune and also word of mouth. I also have a young jumpers group and so hopefully these will in time migrate to the senior squat. Of course it depends where you are too and you may need to ask around and reach out to local coaches. Hope this helps.
@SuperSpence775 жыл бұрын
@@Johnshepherdtrackcoach yes it does help, thank you!
@74ytbcha956 жыл бұрын
John, when would you add lactatic speed endurance training? You were saying it’s too early yet as you want to keep them fresh. Thanks a lot
@Johnshepherdtrackcoach6 жыл бұрын
I think if I was training sprinters rather than jumpers I’d be introducing this pretty soon... I’d adopt a short to long rotating model or cycling workouts of longer speed endurance work with shorter efforts (let’s say for a 100m runner - variations in distances from 10-200m.). I’d build up their ability to run fast reps so that coping with rounds for example would be within their compass... for the jumpers where I’m more knowledgable we will start to run more lactate producing faster efforts of up to 120m over the next few weeks and again cycle those in and out of the training blocks with the lions share of the shorter distance work required for long and triple... (remembering that run-up sprinting is not the same as track sprinting) I hope that makes sense. I may try to do a video on my thoughts here, as it’s difficult to be precise in a quick-ish response. Thanks for the supper!
@74ytbcha956 жыл бұрын
Thank you, much appreciated
@neerajpatwal91685 жыл бұрын
Thanks
@rasmuskarlsson38413 жыл бұрын
Should you jump before sprinting or when do you incorporate jumping in your program?
@Johnshepherdtrackcoach3 жыл бұрын
I’ll vary it ... but mostly sprints and run up work is done after jumping. The extent of this will also depend on how much jumping has been done and in particular how the jumper is feeling. Prior to jumping they’ll also be drills - jump and speed. So, it’s all about the overall volume and intensity
@alexisreyes24513 жыл бұрын
Hey coach do you believe that mid distance or long distance runner can become good at long jump?
@Johnshepherdtrackcoach3 жыл бұрын
Well, most people naturally gravitate toward the event that they are good/better at. However, it could be that you were put into the "wrong" event. Most people are born with an even spread of slow and fast twitch fibres (45-55%) so it's possible to train for speed or endurance more or less equally. Some people will of course be beyond these norms and will be particularly suited to sprinting or endurance, for example. So, I'd say think about what you are naturally suited to - are you fast off the mark? Do you have a good standing long jump, fly 20m time or do you prefer running 150m upwards and is your recovery naturally good??? These answers may inform your thoughts. But do what you enjoy above all ... if it's long jump then go for it!
@RufusDPeoples3 жыл бұрын
I have a question that I’m not sure where to ask. I recently saw a video of someone training for high jump by balancing on a balance ball. The would stand on one leg for a brief period then switch legs. Do you use any drills that focus on balance. How helpful do you think it would be to incorporate balance drills into jump training.
@sportshacks82996 жыл бұрын
How many drills repeat in week and and total days of season
@niketpaswan61976 жыл бұрын
Upload video on All gym workout for long jumper
@Johnshepherdtrackcoach6 жыл бұрын
Hi, I may do one on this subject. In the meantime here is one on weight training for sprints and jumps it provides an overview. kzbin.info/www/bejne/aYHLk2OanZt8nc0 Many of the recent videos also cover this subject *the eccentric/isometric ones and Is Weight Training a Waste of Time?
@gilbertotroya3 жыл бұрын
saludos desde Venezuela. voy a ecribir lo mas sencillo posible para que sea fàcil de traducir: ¿cual es la altura de los cajones para el entrenamiento de despegue?
@Johnshepherdtrackcoach3 жыл бұрын
Do you mean for long jump penultimate step 10-30cm .., use a 6-10 step approach. Work back over a number of week increasing the height ... ¿Quiere decir para el penúltimo paso del salto de longitud 10-30cm ... utilice un enfoque de 6-10 pasos? Trabaje hacia atrás durante varias semanas aumentando la altura
@ranilmadushanka66795 жыл бұрын
Sir how the manage steps for the kids ...under 8 or 9
@Johnshepherdtrackcoach5 жыл бұрын
A simple way is to work on the age of the athlete ... so, if they are 8, let them use 8 steps. This works well up until about 14-15, when athletes mature (training wise and physiologically) and they may need more steps. Most adult run-ups are between 17-23 steps...
@kaderbenmahfoud25865 жыл бұрын
Hey coach Can i train weight training And sprints in the same day For 4 Times a week ? wheight exercices in the morning And sprints @7PM
@Johnshepherdtrackcoach5 жыл бұрын
Yes, and that can work better than doing sprints one day and weights another - this is because you can have an easier day or two after the sprints and weights and hopefully get better adaptation. Do note that it may be best to do a lighter weights and sprints session in combination ... this is because you could overload the CNS. So maybe do 2 key weights lifts after your sprinting session ... or you could do one or two before your sprints, but only perhaps 2 x 3 reps at a very heavy weights. Both these options could potentiate your performance. I'd perhaps try that one to two times a week, then do a full weights session another (preferably with plyos) and then a further sprint session on another day. Training 4-5 days a week should be enough but do make some of the sessions lighter and less intense than some of the others. Hope that makes sense.
@kaderbenmahfoud25865 жыл бұрын
@@Johnshepherdtrackcoach you said it all Thanks
@Bostonschwagdad6 жыл бұрын
What type of equipment is being used at the 4:19 mark? Are they aerobic step platforms? Or something different?
@Johnshepherdtrackcoach6 жыл бұрын
Aerobic step platform.... about a year ago I thought to use them and we probably use them once every 10 days for straight leg plyo work in particular
@ParveshKumar-fo6iw5 жыл бұрын
Sir I im increase my virticul jump plz tell me any terining program
@Johnshepherdtrackcoach5 жыл бұрын
I have had a number of questions on this subject so I will look into this - perhaps looking at the high jump, so it fits in with the Chanel
@ParveshKumar-fo6iw5 жыл бұрын
@@Johnshepherdtrackcoach Thanku very much sir. I am VOLLEYBALL player(from INDIA) so I need to improve vertical jump
@lalithmathotage2 жыл бұрын
Wow thanks.
@durgaprasaddharuaofficial5 жыл бұрын
Superb....sir
@yuvarajsubramani28485 жыл бұрын
The good motivation ,😙😊😊😊
@karishmabhayade74854 жыл бұрын
Hi sir ,I am trying to do comback in sprinting after 5 years is it possible to pick up good speed again? What should I do to gain my speed again?
@Johnshepherdtrackcoach4 жыл бұрын
It will take a while for your mind and muscles to get back to sprinting flat out. The good news is that having been a sprinter your return will be reasonably quick. You need to progress slowly with lots of sub-maximal drills and runs and pre-training exercises (to make you more injury resilient). Build up you speed by doing 60s - over a period of weeks gradually build up to max speed for the last 10m of a 60. Then you can start to build up to holding 20m flat out ... you can do similar if not the same but don’t try to sprint flat out over 60m for example completely too soon. You’ve got to prepare yourself for that full on and sustained effort. Hope this helps and good luck
@zamirfreeman29935 жыл бұрын
do you recommend any type of lifting with weights ?
@vasanthamprinters65085 жыл бұрын
Sir can you give a tips for 1500m running please
@karthiksolanki66735 жыл бұрын
Getting leg pain while long jump, can you suggest me some solutions.
@3DHDcat4 жыл бұрын
Rehab then strengthen
@kaleviummer79243 жыл бұрын
Squats with 150-200kg and never pain.I am 51y old,never pain and Running 11,0 now without Training.
@brios44454 жыл бұрын
Hey, I’m 5’8 and can dunk a basketball but when it comes to long jump I can barely get 20 feet if I’m lucky. How do I make the transition to jumping off two feet and actually jumping my full potential
@Johnshepherdtrackcoach4 жыл бұрын
Good question. Jumping from two feet is a slower activity than jumping off one as is required for the long jump. The plyometric response at take-off takes around 1100 milliseconds so you need to train accordingly with lots of take-off work at the pit and on the track. Sequences of take-offs with 3/5 steps between landing on the free leg will be of benefit. You also need to learn to use your free thigh and arms for the take-off, something you would not need to do for basketball two footed jump. The limbs must all be coordinated to effect a technically good take-off too. Also the setting up of the long jump take-off has numerous elements to it. Look for the mat drills videos on the channel. One other major thing I would do is work on your speed through short sprints. Doing this will improve your reactivity and your ability to transfer quickly from one leg to the other. Hope this helps
@priyakanthv62633 жыл бұрын
The result how many days it will take ?
@SoZo6 жыл бұрын
does this work for long distance runners ..
@Johnshepherdtrackcoach6 жыл бұрын
Many distance runners do speed and power training. So, the short answer is yes. I would however, modify the amount of drills selected so that you rotate these across your training week, with perhaps one a week dedicated to doing more including weights and focussed plyometrics. Everything else being equal, the faster you are over a short distance (i.e a sprint) the faster you will be over a longer one. Paula Radcliffe (world marathon record holder) worked hard on improving her reactivity with drop jumps and weights in order to boost her speed and what's known as leg stiffness with success. Mo Farah is another athlete who trains for speed and power as well as endurance. Hope this helps and good luck.
@SoZo6 жыл бұрын
@@Johnshepherdtrackcoach thx a lot for ur reply...i wish u do a similar vid for long distance runners..
@Johnshepherdtrackcoach6 жыл бұрын
I may look into doing something on this subject... do check out the community section on my channel in a while as I have written some articles on this subject and may be able to post a link to or some content.
@olonsopaapaeshun125 Жыл бұрын
Pls i need the link
@Shriramsportsacademy3 жыл бұрын
Sir i am from india. Sir can u guide me for sprinters daily routine workout plz sir.
@Johnshepherdtrackcoach3 жыл бұрын
If you checkout the members area of the site you will find a Coach-athlete membership which has this information. Subjects covered include - How to plan a training phase, a Speed training phase, How to plan training in overview and much more. There are seven videos in total. Check it out if interested. kzbin.info/door/yVAgma7MDT1Wqzw40Mb13gjoin Good luck
@MoolaRamBajroliya2 ай бұрын
running stamina please help me??
@rupinderkjattan51915 жыл бұрын
Im new to ur channel.from this video didn't get idea from whr to strt.plz clarify
@Johnshepherdtrackcoach5 жыл бұрын
This video described the type of training we do at the beginning of the training year - there are other videos in the "Real Workouts" series that take you through the different aims of the various times of the athletic's year. Perhaps if you take a look at these in order then it will make some more sense as to how to organise your training. Here's the link - hope this helps: kzbin.info/www/bejne/pqDHmIaqnc2Fp6s
@rupinderkjattan51915 жыл бұрын
@@Johnshepherdtrackcoach thanks a lot sir
@poojachavan68882 жыл бұрын
Sir work out our diet plan without medicine
@mohammedkhalaf86263 жыл бұрын
Hi John how are you my name Mohammed from Iraq I want to contact with you to help me in some formation
@Johnshepherdtrackcoach3 жыл бұрын
Let me know what you want and if I can help I’ll try
@mohammedkhalaf86263 жыл бұрын
@@Johnshepherdtrackcoach thank you for answer me .I have equations about divided an elements training in sessions training any of them of them it is given before another in program training I want benefit from you experience in training .
@coscostar18705 жыл бұрын
Sr my jump is 6 meter and i want 8 to 9 meter please help me sr tell me exercise for increase my jump
@deseangibir47646 жыл бұрын
Great content coach. I to plan on competing next year. I’ve moved to Sweden and they have a veterans competition country wide. I have no prior track and field experience. But I have a specific skill it’s called (turn nothing into something). I’ll be leaning on you for tips. Keep up the good work! 💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾
@Johnshepherdtrackcoach6 жыл бұрын
Many thanks! And good luck with the masters comps. Hope my videos can assist. I've been known to do a few masters comps in the past! This video is about a masters athlete from the UK, who I interviewed - a sprinter, he gives some tips and recovered from cancer. He's UK record holder M45 with 11.06sec! kzbin.info/www/bejne/oHzQd2eBiciKpMk
@deseangibir47646 жыл бұрын
John Shepherd track & field coach - author & editor Much thanks 🙏🏾
@limitbreaker_rb6 жыл бұрын
just a question.. how fast do you have to sprint to be a professional and make a living? just curious
@Johnshepherdtrackcoach6 жыл бұрын
There's a lot more to it than time.. it's placings in major champs at home and abroad and your marketability. It'll also depend on the country you come from... if you are a 10.10 sprinter in the US you'll probably not make as much money as a 10.10 sprinter in Germany for example. If you run sub 10 then heads will turn and you will be track marketable (you'll get performance fees as well as a shoe contract) ... if an athlete is more generally marketable (aka Sydney McLaughlin) with lots of social media presence, attractive ... as well as being world class then you will stand to make a lot more. Many US athletes tour Europe doing small meets and manage to make a small amount of money - they'll be around the 10.10-10.25 mark. As mentioned sub 10.10 consistently will move you up a level and sub 10 will open lots of doors especially if backed up with championship medals. Hope this helps...
@limitbreaker_rb6 жыл бұрын
@@Johnshepherdtrackcoach Thank you very much
@Jackjunkie4 жыл бұрын
@@Johnshepherdtrackcoach I wish more of these guys and girls were more consistent often I see some running very fast times but finishing in middle of the pack or winning 3 big races them getting 6-8th place for the rest of the season.
@tharaniboopathi99675 жыл бұрын
Sir is it possible to jump atleast 4m within 10 days. If its possible please comment what to start first and continue later to further our distance. I am completely new to the field.
@3DHDcat5 жыл бұрын
No. Your muscles are weak and uncoordinated. Do barbell squats (zercher back front) depth jumps box jumps
@AuggieTB6 жыл бұрын
Where do you coach? I'm a college athlete who wants to compete after college as well
@Johnshepherdtrackcoach6 жыл бұрын
South London
@limitbreaker_rb6 жыл бұрын
I was also wondering how much better I could get because my technique is horrible and I used only nike running shoes for the 100m dash(never used spikes and I'm 18 so how much time could I cutt off my 100m time?
@Johnshepherdtrackcoach6 жыл бұрын
Spike will make a significant differ however smooth, fluid and optimum sprint technique is more important (at least initially). I may make a video on sprint mechanics in another video so look out for that. In the meantime look at videos of a certain Usain Bolt - you'll not go too far wrong!
@limitbreaker_rb6 жыл бұрын
@@Johnshepherdtrackcoach thank you very much. But exactly how much difference do spikes make(0.2 0.3)??
@kaleviummer79243 жыл бұрын
With Spikes 10,0
@patbtw15 жыл бұрын
Hi John. Great videos. One slightly left field question I have is do you have time trial times you use in training to gague where your athlete is or what time you can expect at an up and coming meet? For example, If i have a female athlete who runs a 19.5 for 150m (freelap) can this be reliably used to predict a 200m time? Or do you find it's fairly individualized and is more something you can build a profile of the individual athlete year on year. Hope this question makes sense. Thanks.
@Johnshepherdtrackcoach5 жыл бұрын
Patrick, I think that, as you note, it's a case of building a profile of an athlete and of knowing where their strengths and weaknesses lie in regard to potential training times achieved, where they are in training and progression over seasons... as coaches we can gauge potential performance from what we see in training but to me this becomes honed over time by 'understanding' the specific athlete. So, if I am understanding your query, then it's a case of using times achieved plus that coach's eye to estimate performance. In time you will be able to fairly well determine what 'x' athlete can do given times achieved over 150m, 80m fly etc... You'll know whether they have the speed endurance or not for example... that's why a one-off time over say 150m may not inform completely on 200m potential in fact it may actually be, for a certain athlete more of a 100m predictor... Hope this makes sense - good luck.
@sharaththippani26766 жыл бұрын
Happy dussara
@mahipalgujjarraj59605 жыл бұрын
Nice
@sabertoothwallaby29374 жыл бұрын
The triphasic won't work when you use momentum to initiate movement
@Johnshepherdtrackcoach4 жыл бұрын
Interesting, would you be able to add more detail to why? I’ve found that dynamic variation of the three muscular actions produces results - particularly eccentric jump and weights work.
@ravipradhan45796 жыл бұрын
Sir is for a jumper or for a sprinter
@AlexVinchenzo5 жыл бұрын
for both
@jennybengtsson12233 жыл бұрын
This looks interesting
@krishnagadikoppula9616 жыл бұрын
Which running shoes is the better sir
@3DHDcat5 жыл бұрын
Which event
@kaleviummer79243 жыл бұрын
New Balance 1260
@gokuljaras19982 жыл бұрын
💯💯
@radwanbider19355 жыл бұрын
l am male and l have 17 years old my 60 meter record is 7.5 with out traning can l reach 6.5 or 6.3 ??
@riccardogiovetti5 жыл бұрын
Can you reach a time between +0.16s and -0.04s off of the world record? It's pretty likely it won't happen. But you never know. Getting a 6.9 is already a great result.
@herdeefrancisco19826 жыл бұрын
New subscriber here ✊🏼☺️
@Johnshepherdtrackcoach6 жыл бұрын
Many thanks! What's your event?
@GaneshGanesh-iy3ml5 ай бұрын
😊
@hayaelabrikgy7686 жыл бұрын
can i do all of these movements before the workout ?
@Johnshepherdtrackcoach6 жыл бұрын
Most can be done as your workout... I make no distinction between the elements of the workout... the "drills" are all relevant and contribute to the overall goal of improving speed and jump ability. Take a look at one of the training planning videos to see more detail on how I fit these elements together. kzbin.info/www/bejne/rp6riISDmdiebpo
@rouslibertad97656 жыл бұрын
Zn Un juego
@AnupYadav-py5um6 жыл бұрын
Anoop
@belemtroncoso65005 жыл бұрын
Hola muy bien entrenamiento lo voy a ser me gusta trotar yo soy de resistencia mi deseos son muchos quiero ir al maratón de vancuver Canadá y a el de los anjeles es mi deseo
@davids59804 жыл бұрын
What in the Russel Simmons is going on
@dhnsh18436 жыл бұрын
How fast are your athletes ? Their 100m and 200m PB ?
@Johnshepherdtrackcoach6 жыл бұрын
Range from 10.5 - 11.0 for most of them, remember they are long and triple jumpers. It's time over 30-40m and in particular the last 10m-5m and 5m to the board and speed after take-off that counts for the jumps specifically.
@juniorrose51384 жыл бұрын
John Shepherd track & field coach - author & editor Will those exercise help me dunk the basketball? Im 6’0, and my weight is 183 lbs. + I have no access to a gym so I will only do plyometrics + sprints for the next 6/7 weeks
@GuriSingh-bz2bu5 жыл бұрын
100m 1year workout send to me
@poojachavan68882 жыл бұрын
Dalo sir
@nabinghosh59035 жыл бұрын
Hi sir , I am from india. I need your suggests sir. My age 20+ year old now . I am regular two time running morning 8 k.m and evening 20 minutes just 4 months but I have a no abs . My height 168 cm and my weight 56 kg . Please sir suggest me best abs profarmence.