Today’s episode features track and field coach Mike Goss. Mike is a physical education instructor of 20 years, and has been coaching track and field on the high school, club and NCAA Division I collegiate level for over 25 years. Currently, Mike is coaching independently the club “Flying Without Wings”, and is an assistant at Parkview HS, the Georgia 7A state runner-up in 2017.
I first met Mike at the Central Virginia Sports Performance Seminar back in 2015, but I knew of his work well before then by reading his track and field, jumps training articles on Speedendurance.com. Mike is an experienced coach, has a thirst for knowledge, and has lots of success over the years, coaching numerous track and field champions in the long, high and triple jumps. His creative and unique practice methods contain ideas that we can all utilize in our efforts to get the most out of our athletes while building a great environment for them.
Not only is Mike a great coach, but he is also one of the most generous people I know in terms of giving his time to coach those in need of assistance. His spirit and love for the sport is something we can all aspire towards.
One article of Mike’s that stuck with me, and prompted me to purchase Tadeusz Starzynski’s book on jump training was looking at his work with speed squats, where he tracked the amount of time it took athletes to perform a particular amount of reps, and weight could only increase given only a small increase in the time needed to perform the repetitions.
For today’s episode, we’ll cover Mike’s philosophy on training track and field jumpers, coaching rhythms, approaches to plyometrics, particularly in setting up competitions for those plyometric exercises, as well as strength training for jumpers.
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Key Points:
- Mike’s background and introduction to coaching
- Mike’s philosophy in training track and field jumpers
- Coaching jumping and approach rhythms
- Approaches to plyometrics in youth, high school and collegiate jumpers
- Mike’s multi-jump practice competitions
- Strength training for the jumping events
“If you are playing hopscotch and skipping rope, that is a level of plyometrics”
“I’m amazed at the young people who play sports who never really learned to skip or hop athletically”
“The Nordic hamstring is one of the best things we can do”
“If you can do a pistol squat correctly, you are an athlete”
“(In martial artists strikes) It was found that an 80% effort was a maximal power output, rather than 100%”
“Track and Field is one of those few sports where you will be able to compete at a junior varsity or varsity level until the championship season, and you are not going to sit a bench, and that’s something we should consider in promoting track and field”
“Our bounding competitions would all be focused around 4 contacts”
“The time it takes to exert maximal force is much longer than a foot contact in track and field”
Show Notes
Jumps Challenge Competitions and Speed Squat Progression
About Mike Goss
Education: University of Montevallo, BS Georgia State University, Masters degree, HPERD Work history: Teacher, Cobb County Public Schools, 1977-09 Physical Education instructor, 20 years; Health Education instructor, 12 years High school coach, USATF club 7 years; collegiate coach 2005-2012, Kennesaw State University, 6 years; Chattahoochee Technical College 1 year
Currently coaching independently, “Flying Without Wings” Assistant Parkview HS, 7A state runner-up 2017 New Balance Nationals, triple jumper 3rd. Place; rank 19 USAHS freshman class, Malik Thompson
Professional development: United States Track and Field Association – Georgia; coaches advisory chair Coach of the Year 2011 Clinician USATF-GA jumps training
PROFESSIONAL CERTIFICATIONS and ORGANIZATIONS: 2000 Certified Strength and Conditioning Specialist, NSCA USAW club weightlifting certification (Flowery Branch HS, 07’) High Performance Chair USATF-GA 2010 – 2011 USATF-GA “Coach of the Year” 2011 Level I USATF ( Atlanta, 04’) Level II USATF jumps (Miss. State, 04’) Level II USATF throws (James Madison University, 05’) Level II Combined Events (UNLV, 06’) USTFCCCA track and field strength and conditioning QUALIFICATIONS / PERFORMANCE RECORD USATF Level I coaches education USATF Level II in jumps, throws and combined events. Certified Strength and Conditioning coach, NSCA – NCAA DI certified Kennesaw State University coaching staff from 2005-2011. 5 time Atlantic Sun Conference Champions: Jakia Ragland – indoor high jump 1.77 indoor champion 2009 Jerome McKinzie – 6 time indoor and outdoor A-Sun champion 2010 Indoor and Outdoor Qualifier NCAA Championship HJ, PR – 2.20 NCAA Region Qualifier – Jill Arthur – 12.64 triple jump Cameron Zeman – 2011 Indoor Conference Champion HJ- 2.14 Anjoun Armaly – 2011 Indoor Conference Champion TJ – 15.11 Chattahoochee Tech -qualifiers 2012 NJCAA Nationals: Levi Joseph, 15.11 triple jump Daryl Marlow, 7.47 long jump Darice Bowie, 12.75 triple jump USATF Junior Olympic competition. Trevor Tatum, current world record long jump, 12 year olds, 1998 19’11.75″ Scottesha Miller 2005 USATF- 17-18 outdoor long jump champion Tiffany Chavis, all-american, 2006 USATF indoor nationals youth pentathlon 2009 USATF National Junior Championships, Eugene, Oregon Suzzette Van Lare; 8th young women’s triple jump 12.19
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