The Track and Field Performance Podcast
Ross Jeffs: Profiling Sprinters and Jumpers, Preventing Hamstring Injuries, and Coaching in Realtime
In this episode, we sit down with Ross Jeffs — jumps and combined events lead coach at Aspire Academy in Qatar, and former sprints and hurdles coach with experience across the UK, Netherlands, and now the Middle East. Ross brings a deeply curious and evidence-informed approach to coaching, shaped in part by his own experiences as an athlete, working directly with coaches like Jonas Dodoo, and much more. This conversation gets into the weeds on athlete profiling, monitoring, injury prevention, and the technical nuances of the triple jump. Timestamped Topics 0:00 – Introduction & Ross's coaching journey from Jersey to London to Rotterdam to Aspire Academy in Qatar 3:30 – Categorizing athletes: concentric, elastic, and metabolic types across sprinting and the jumps 7:14 – The metabolic athlete — backside mechanics, rhythm, and why front side cues can backfire for certain athletes 12:19 – Can athletes shift along the continuum? The risks of overwriting an athlete's natural movement solution 12:49 – Force plate monitoring: why relative peak power output from a shallow CMJ has become Ross's most sensitive tool for fatigue and performance prediction 16:09 – How to execute the shallow CMJ correctly and why it sits between a traditional CMJ and a reactive strength test 19:16 – Hamstring injury management in triple jumpers: why Ross overhauled his approach after two grade 3 injuries and what he does differently now 23:04 – Why Nordics and direct eccentric loading may be adding to the problem rather than solving it in-season 27:19 – Triple jump influences: Paul Weston, Keith Hurston, Jeremy Fisher, Randy Huntington, and lessons from Cuban and Eastern European methodology 31:03 – The Cuban jump system: 800 contacts in a single GPP session and what modern coaches can learn from it 37:40 – Structuring plyometric progressions from sand to grass to track across the training year 43:03 – When to individualize: moving from general bounding skills to athlete-specific phase work closer to competition 46:03 – Key differences between long jump and triple jump takeoff: why the triple jump is flat until the hop-to-step transition 47:45 – The role of the free leg and why displacing well at takeoff without a strong free leg recovery creates a different problem 49:41 – Pelvic posture on the runway and its influence on phase mechanics and lower back health 53:18 – Solving over-rotation at landing: why blocking is often misunderstood and can make things worse 59:54 – Managing fouling athletes: a sensory-based approach to steering, walking takeoff drills, and why it's a skill acquisition problem not a psychological one 1:07:47 – Where to find Ross: Coach Ross Jeffs on Instagram Support the show
