Bill McCormick Fort Collins High School

1. 3J Bill McCormick Fort Collins High School

2. Coaching Background 18 Years coaching Track & Field • Long, Triple, and High Jump Coach at Doherty High School from 2002-2015 • Long, Triple, and High Jump Coach at Fort Collins High School Since 2016 • Decathlete at CSU

3. Coaching Philosophy • Build trust • Preach and try to perfect Fundamentals • “These seemingly trivial matters, taken together and added to many, many other so-called trivial matters build into something very big: namely, your success.” John Wooden • Weight training and core are part of the weekly workouts • A jumper should also be a sprinter • Have fun doing what you love

4. Training Breakdown • Yearly Breakdown • Fall Training • Pre-Season Training • Early Season • Competition season • Championship season

5. Pre-Season (November-February) • Begins after Thanksgiving • Study kids and look for natural athletes • Want kids to participate 3 days a week • Goal is to develop general strength and fitness levels • Some fundamental instruction of the jump(s) • Begin building relationships with the kids

6. Preseason Workout • Depending on the weather our general workout routine: • Monday: Hard/Longer Sprint Day - on track when possible • Tuesday: Recovery/On Own • Wednesday: Resistance or Hills • Thursday: Recovery or Light Jump Technique • Friday: Sprint Day • Core/Ab workout example • Front Plank • Bicycles • Rope climbs/Rope climbs side to side • Front Plank with movement • Side planks • Russian twists • Knee Huggers • Front-Side-Front Planks • V-ups • Superman's

7. Pre-season Workout Example Week Breakdown • Example of a typical week

8. Late Preseason: Jumper Plyos • Begin plyos around the 2nd to 3rd week of February • Examples of drills • Aerobic boxes • Plyo boxes • Stairs • Jump rope • After spring break switch plyos up • Usually do plyos until end of April/beginning of May

9. Season Planning • Develop a plan with the end of the season in mind • Work backward from the end of the season • Plan key meets kids compete in • Plan workouts, timelines • Have kids write their goals down • Talk about goals on a regular basis

10. Early Season Fundamental Coaching Points • Begin instruction of phases – fundamentals, fundamentals, fundamentals • Approach • Consistency is key • How many steps – 12, 14, 16 • Start of the approach • Drive out • Speed down the runway • Cadence • Preparing to jump • Don’t reach • Single arm or double arm

11. Early Season Fundamental Coaching Points • Hop • Determine take off foot • Be in control at take off • No penultimate step • Let it happen • Step • Stay tall • Land over your foot • Jump • Momentum toward pit • Don’t over rotate • Landing

12. Early Season • Do drills in the grass as often as possible • Break into pieces - 1st phase, 2nd phase, 3rd phase • Short approach jumps • 2 track days, 1 technique day, and 1 plyo day

13. Season Training Week Breakdown • Example of a typical week

14. Competition Season • Approach, approach, approach • Continue to focus on phase development • Workouts geared toward improving areas where development is needed • May have multiple workouts to fit different needs • Around the end of March, switch plyos up • Revisit personal goals to see where kids are

15. Championship Season • Fine tune • Don’t make major changes • Coordinate with athlete’s other coaches to not overtax the athlete

16. Meet management • Get marks early • Balance workload • Manage jumps • Limit jumps • Keep notes of approach lengths • Meet conditions

17. Other Things • Performance • Which board to take off from • Verbal communication • Adjustments • Try to watch all jumps

18. Other things • Be a student of the event • Keep notes of what has worked and what hasn’t • Keep learning • Pick other coaches minds • Watch videos and read • Build relationship with parents • Fundamentals, Fundamentals, Fundamentals