The water jump has often been seen as a considerable barrier to many competitors ,even at International level.In many cases , this is largely due to a lack in confidence , an ability to be relaxed in taking the barrier and balance in the athlete. A lack of familiarity with the barrier is often responsible for the feeling of insecurity which lies within many athletes as they approach the water jump.
A successful water jump clearance is not a difficult and/or complicated activity and very often a good clearance depends on what happens at take off . Get this phase right and the rest should come easy.
So What are the aims of a good clearance ?
Being technical for the moment , they can best be described as maintaining horizontal speed by keeping the centre of gravity low while crossing the barrier and moving quickly in to a good first stride out of the water.
How can we achieve this ?
The following are 6 coaching pointers for the coach to look/aim for while training and competing.
Training for the water jump does not necessarily have to take place at that particular obstacle , which can be quite handy considering the number of full ,clean water jumps that you meet while travelling around.
A common way of teaching the technique of the water jump clearance is to place a normal steeplechase barrier across the approach of the long jump pit in such a position to allow the athlete to land in the sand , using the full long jump run up and running out of the sand. It is important to ensure that the hurdle is placed on a firm base and does not rock , and if possible , in a position which avoids any use of the long jump take off board . The athlete must look for the hurdle and not the take off spot.
If you are going to use the water jump for practice
Then it is important that the clearance should not
begin with a measured approach e.g. 8 strides out and finishing on the first stride out of the water . The approach to the barrier should begin on the straight of the track and finish in the following straight on exit from the water jump . This means that about 100 metres is covered and enables a closer simulation to real competitive conditions.
As ability and cofidence develop the approach should be at varying paces from race pace i.e. even pace running to a flat out effort in order to simulate all competitive situations.
Whilst with beginners it is preferable that all technical development is carried out while the athlete is still fresh , once the basics have been established to a reasonable degree then it becomes a worthwhile exercise to finish a training session with 8 - 10 runs over the water jump (or into the long jump pit.)
In competition the fatigue factor builds up and this practice helps the development of relaxed handling of the obstacle in assimilated conditions to competition. Eight to ten runs over the obstacle in late winter and early spring is far more effective than the odd couple of half hour long specific seeions in seaon which are probably more likely to produce stiffness ,do little to improve technique and may hinder confidence ,relaxation and balance.
Once a sound clearance has been achieved it is useful for athletes to work in a group if possible. Again this is to create conditions similar to competition
The steeplechaser should not be afraid of the obstacle but should brcome familiar with it . The two strides from take off to landing cover approximately 14 feet (4m30cms) and conservation of energy and the effect on overall performance is considerable with an efficient technique .
If you wish to discuss these ideas further , E mail me below
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