SETTING UP THE LONG JUMP TAKE-OFF WITH ELITE COACH YANNICK TREGARO - warm-up, pen step & take-off

Coach John Shepherd recently attended the European Jumps and Sprints Symposium in Karlstad Sweden.
The event was organised by Swedish Athletics. There were a number of great presentations over the weekend on all aspects of the jumps and sprints including this one from Yannick Tregaro.
Yannick is one of the most experienced and successful jumps (in fact athletics) coaches in the world. He was, for example, coach to near 18m triple jumper Christian Olsen and he now coaches long jumper Thobias Montler (pb 8.21m).
In the video you’ll see numerous specific warm-up drills that Yannick uses plus in the second part drills used to work on the long jump take-off.
Thoughts and drills for the penultimate step
There were some interesting perspectives on the role and movement of the penultimate step. Also, echoing Brazilian coach Nelio Moura (coach to two Olypic champions - see this channel for some of his work), an emphasis on lifting the shoulders at take-off was emphasised. I will definitely be putting these thoughts into my own coaching practise over the next few months. It's important to think about what's being said and to make a judgement accordingly, as not everything will work and fit into how you train or your style of jumping, for example, if you are an athlete.
Look out for more videos from the Symposium on the channel soon.
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VIDEO TIME LINE
2.30 hamstring stretches
2.54 hip & back stretches
3.11 hip & glue stretch
3.30 Hip and adductor active lunge
4.10 Hip opener
4.20 Active hip and hamstring stretch (lying)
5.03 hip & back openrer
Running drills
5.10 Marching drill
5.53 Marching drill variation
6.15 pen step drill
6.20 Foot powered straight leg drill
7.30 Technical points explanation
7.40 Foot powered straight leg drill variation
8.20 Alternate toe touch standing stretch (Yannick likes to combine drills and stretches together in warm-up
8.50 B skip
9.06 A skip
9.25 double bounce A skip
9.40 Low knee lift type of A-skip
10.14 Standing take-off drill (working on setting up the free leg swing
11.07 Relating the above drill to the LJ take-off
11.32 Bouncing type A-skip - with focus on scissor movement
11.54 Foot powered straight leg drill to knee lift every third step
12.40 Sprint drill - high knee opening out and speeding up
13.00 Further explanation of the previous drills
14.36 Alternate leg pump
14.46 Penultimate step and take-off work
15.30 Pen step drill
15.35 Pen step drill using cones (fast movement from pen step to a token take-off)
17.00 Explanation of the previous drill
17.16 Same drill done with other leg
17.56 Marching take-off drill with elevated arm action for take-off
18.15 4 bounces on take-off leg, then pen step-take-off (fast rhythm)
18.30 Pen step and take-off over low hurdles
20.13 As above with higher hurdle
21.00 Discussion on long jump take-off angle
21.50 Thoughts on lowering on the pen step
22,40 Using a low platform to work on take-off
23.50 Description of a further take-off drill (not shown) using a low platform positioned in the sand
34.59 Discussion on using a box for the take-off and it positives and negatives
25.46 Sum up
17.16 Same drill done with other leg
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John Shepherd is an ex Team GB long jumper and now coach to top athletes of all ages... from English Schools Champions, to European junior Champions to senior internationals. He's coached for the England team.
John is also an author having written eight books on fitness & sports training and hundreds of training articles....

[@nattyswede]

I am very fortunate to be a part of the training environment in Göteborg where Yannick operates.

[@Johnshepherdtrackcoach]

You are very fortunate! Thanks for the comment

[@abinashbagh9585]

I increse 12 cm in 7 days Thanks for your #videos #love from INDIA ❤

[@MMABeijing]

thank you Coach for sharing those videos.

[@TheFern72]

I spent a week with Yannick back in 2005 I think it was. I learned heaps that week, most of which I still use. Good video with some really good teaching tools.

[@Johnshepherdtrackcoach]

Ed, that's interesting, and I'm sure you did learn a great deal. Yannick certainly knows his stuff and has the experience. Thanks for checking in. Stay safe.

[@ognqnognqnov1847]

Realy thanks for this ,John!

[@Johnshepherdtrackcoach]

Many thanks!

[@hugosioga]

Awesome! Can you deliver some more, when you have time, of course.. with other sibjects ? Thank You :)

[@Johnshepherdtrackcoach]

Will do - I actually edited this one on the flight home!

[@tchai91]

I realise that this will be glossed over by most viewers and athletes, but I think that Coach Tregaro stating that his athletes jog for at least 10 minutes to warm up cannot be underestimated. I have seen, having been around athletics in Britain for 30 years, that the vast majority of athletes do not warm up well enough. Hell, I remember being a member of a club where the very well paid coach would only ask his athletes to jog two lengths of the back straight to warm up, and his athletes gradually dropped like flies through injury and he couldn't figure out why.

[@Johnshepherdtrackcoach]

Hi, thanks for your comment on Coach Tregaro and his warm-up (I very mucj enjoyed his presentations in Falun). Warm-up as you will know is all about best preparing the athlete for the dynamic activity to follow. Raising body temperature is key, so this can be achieved in various ways. Much also depends on the climate the athlete is based in - as the viscosity of muscles is looser in the heat, as an example. As a northern hemisphere coach, my athletes will jog 5-6min before workouts and then after a few "personal" stretches to them i.e. as they have been sitting all day so they need to stretch out their backs - we will then progress through various drill and exercise units to bring about readiness. All variations on a similar theme. I'm really impressed with how Sweden and coaches like Yannick achieve such jumping (and other) event success from such a small population base and a similar set-up to the UK. I believe that talented jumpers go to the "better" coaches in Sweden - in the UK this does not really happen although some steps are a foot to develop jumpers pathways in a more strategic way. Thanks for passing by and your thoughts.

[@tchai91]

Thanks for taking the time to reply John. I will obviously bow to your greater knowledge seeing as you’re a very successful jumps coach and I’m, well, not. However, I work with athletes from various sports and the observed/empirical evidence for a longer than accepted warm up leading to greater results had been beyond significant, and the athletes have noticed this beyond any doubt. The common term they use when having warmed up for 10-20 minutes is that they feel ‘primed’ and ready for fast twitch activation that a shorter warm-up just doesn’t replicate. Maybe there’s a research paper out there somewhere to corroborate these admittedly anecdotal findings.

[@parvin_sehrawat]

Thanks Coach For Providing Us Such Useful information .....

[@Johnshepherdtrackcoach]

This is a much longer video dues to all that was filmed - the actual session took 1.5 hours, so I edited it a lot. Do you think it is too long?

[@parvin_sehrawat]

@@Johnshepherdtrackcoach No Coach In my view Video Length Is No matter But The Value Of Material/content in video is much Important that has in this video...it clear all doubt and gave full information...I like it very much...and....like you coach

[@ramsiri7617]

Please upload daily long jump session videos Great work and awesome content Thanks a lot Coach 😎

[@Johnshepherdtrackcoach]

Okay, thanks for the feedback

[@iulianakroeger9771]

John Shepherd track & field coach - author & editor It is not too long, Its always good to see other coaches perspective,especially coaches of great athletes.Thank you for sharing the information!

[@jum320]

Sir I need a best long jump workout for one session

[@sportshacks8299]

THANKS MY RESPECT COACH FOR GOOD INFORMATION PLEASE GIVE ANS MY QUSTION THAT WEIGHT TRAING ARE MORE SUFFECENT FOR JUMPER EXAMPLE OF WORLD RECORD HOLDER TRIPLE JUMPER JONTHAN EDWARDS THANKS COACH

[@hepatiten1]

Аt what distance you can cone from each other ?

[@silasnew15]

Do you think it's good to work on take off drills using both legs to stay balanced? Or for the sake of having more rhythm?

[@Johnshepherdtrackcoach]

Yes, that's what we do - although there will be a slight emphasis on the LJ take-off leg. We often modify the other leg drills - so some may be mirror images of the take-off leg drill, or they may be simplified or even different totally. Yesterday, for example, we did a lot of take-off work (look out for a specific video) and performed straight leg hops and "running" hops on the non-take-off side. We also did more non take-off side hop drop jumps at the end of the session to provide better balance. Thanks for the question and support as usual!

[@silasnew15]

@@Johnshepherdtrackcoach Thank you coach :)