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....