In this video I use research and what I am currently doing with one of my jumpers - Kuria to improve her. We are working a double arm action and combining this will training designed to improve vertical velocity. This will mean re the latter that she will naturally be able to return more ennrgy vertically from the phase contacts without trying.
Please see this video which looks at how we are specifically attempting to improve vertical velocity [ Ссылка ]

Video Time-line
0.00min: Intro
Rationale for a double arm action
0.15min: Research
I quote some Bulgarian research which specifically looked at the change from a single arm jump phase action to a double arm one in an elite Bulgarian jumper (Nina Serbezova) who improved from 13.78 to 13.98 - the researchers believe by way of the change to the arm action.
The research also involved that of other contemporary jumpers.
They criticise using biomechanics problems with the single arm.
1.42min: I mention other research which indicates that female jumpers can have difficulty translating horizontal to vertical velocity and that's why they favour the single arm action.
2.00min: I counter this argument
Double arm action will enable a lifting of the centre of mass
2.24min Sample Session
This is one of the first that we did where we specifically attempted to change from the single to the double arm.
Session started with some skipping drills
Then pop/partial bounds - emphasis was on the foot contact from a high hip position.
"Trying to keep that vertical velocity going."
The double arm action seemed to allow Kuria more time and promoted a better exit position.
3.23min: Transition to the pit
We tried two steps and a jump off of 6 step approach
The researchers utilised a number of similar protocols.
Across the jumps Kuria began to develop the double arm movement.
It appears that she is better able to lift from the contacts and keep a forward as well as an upward direction of travel.
We will work a similar protocol at least once a week.
4.17min Conclusions
Suggest that you watch this video - which goes into a lot more detail about how I plan training:
[ Ссылка ]
And invitation to become a channel member
#howtoimprove triplejump #doublearmaction #triplejump

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FREELAP TIMING SYSTEM
If you are interested in finding more about this highly portable and accurate to 2/1000th sec timing system including prices, then please contact me @ johnshepherdfitness@gmail.com

SEE ALSO [ Ссылка ] for a short video on the system.

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