Below are 8 great drills to increase vertical jump to be more explosive. These three simple jumping drills are the only ones you need. For practice sessions, when taking actual long jumps, it is best to take short approach jumps. Plan out each week think in 45 week cycles should have 3 to 4 of these cycles. Watch for catching the hips on the rise and finishing drive knee at takeoff. Training principles and guide lines 18 warming up 18 cooling down 18. The jumper then hops forward twice off the right foot, and then twice on the left foot to complete one repetition.
Landing drills, pick 24 depending on time of year and athlete. Movement coordination patterns in triple jump training drills. The teaching of the long jump technique must be kept simple. High school jumpers will use a 14 20 stride approach based on their maximum controllable speed.
Place a large stuffed animal in the pit and have them jump over it 2. This final phase is really just a long jump, although for some it will be off. Drills and workouts for beginning high jumpers author. He went on to coach jumpers, both privately and at ucla. Asa coaching manual for jumps compiled by hugo badenhorst and edited by martin marx. Below are some drills to help both pieces of the approach. This adds no cost to you but helps to keep this blog sustainable. Toward the end of the video the ideas behind the long jump takeoff drills are then transferred to the. Watch coach josiahs essential running form drills here josiah middaugh is the reigning xterra pan america champion and 2015 xterra world champion.
Part i of this article, above, emphasized the importance of programming plyometrics, especially box jumps, for the sprinter and jumper. This simple drill begins with a short approach run. In the clip below wichita state university coach heidi yost show three drill that three easytouse drills you can use to create. It is not as marked as in the long jump, but a preparation. There are links on this page from which coaching young athletes can earn a small commission. Day 2 dynamic warm up, include longer build ups to 8090% of between 50100 meters. Heidi yost, assistant coach at wichita state university, runs you through a few of her favorite plyometric drills to use with her long jumpers. Dynamic stretching on vertical jump and standing long jump joe defranco. Long jump specific drills approach practice competition coaches should work on the athletes core. Each workout contains a warmup, technique drills, training exercises, and injury prevention exercises. Week 4 140hops diagonal cone 4 x 8 low standing long jump with lateral sprint 4 x 8 medium lateral cone hops 2 x 12 medium single leg bounding high4 x 7. An overview of a weeks training for each of the three phases of an annual training program for the long jump.
Maintenance of this speed and the upright posture at the end of the approach is crucial to success. Get the long jump master class this video demonstrates vital drills to practice and perfect for the long jump. Long jump approaches 48, with and without takeoffs in spikes. Plyometric bounding drill progressions complete track.
These drills can be used to increase an athletes vertical jump for basketball, jump higher in volleyball, run faster in track, change direction faster in football or be a more explosive athlete. Training components technique long jump technical work long jump. Lesson plan for long jump equipment aims sand pit with adequate sand run up that is flat, consistent and of a length of approximately 3040metres rake, broom, and tape measure. Your contribution will go a long way in helping us. Its often beneficial for the athlete to have a routine leading into their approach e. Coaches education sample long triple jumpers workout. Where do you want your athletes to be at the end of their competitive season. Creating a technical model to compare the athlete against be able to complete a long jump through each phase understanding the basic technique. High school coaches set up high hurdles within a few feet of the board so long jumpers can jump over the hurdles and create more height. On the track mark out with tape or cones, the runup distance used in competition. Standing long jump stand with feet together on edge of sand pit and jump.
Coming off the board, drive free knee up and circle back cone drill keep head up, shoulders back, look at the end of the pit. Jeremy fischer believes 90% of how far athletes can jump depends. However, the event is a difficult one to get really good at and a lot more technical than many initially think. The following is an overview of a weeks training for each of the three phases of an annual training program for the long jump. Be a better jumper pt 3 takeoff development, drills. Long jump training instead of learning much difficult techniques, one should focus on the basics to master this sport. Speed for sports performance sample speed training workouts the following are four sample speed workouts for the complete training year. There is no doubting that weight training and plyometricjumping drills help develop strength and speed for improving your vertical, and yes, jumping itself. Penultimate set up off of ramp or box forces athlete to put takeoff foot down quickly. Not every sprinter is a long sprinter dont force a good sprinter to become a long sprinter fast twitch athletes can become slow twitch athletes with the wrong training train speed before speed endurance you cant endure what you dont have. I like the way the cubans put it together in a general sense. High school jumpers will use a 1420 stride approach based on their maximum.
Movement coordination patterns in triple jump training drills article pdf available in journal of sports sciences 273. The competition rules for this event are available from. Athletes will also tend to lean towards the bar on the penultimate and takeoff steps. Essential long jump drills sprint mechanics youtube. The youtube video has sound, so please make sure that your sound is turned on and that you have access to the site. Standing long jump land, squat, butt to heels then put all together. If you quote information from this page in your work, then the reference for this page is. To cut a long story short, all you really need to do to improve your jumping movement. In most of the articles that weve published, weve advised long jumpers to focus on developing their horizontal speed and jumping ability. American mike powell broke bob beamons long standing world long jump record at the 1991 world championships, with a leap measuring 8. We havent discussed long jump drills for height because many long jumpers get caught up in developing more air time to the point where it affects the length of their jumping distance. After athletes grasp the idea of pushing, they will need to be taught to stand up earlier in the start. Approach training work away from the jump area mark steps count methdhod.
Be sure you cue the athlete during warmup, drills, competition, etcto maintain good posture. The long jump appears to be one of the simplest of all athletics events you run fast and you jump. Elementary skills hops, skips, double leg jumps, and low obstacle drills are precursors to advancing jump training. Athletes must learn to master the basic drills of the take off when training for the long jump make sure that you as the coach work on training each side of the body. This is a brief introduction into the essentials of vertical jump training and is intended to. The athlete should perform the runup as usual, and the takeoff foot should be monitored for accuracy to the takeoff tapecone. Long jump drills and tips coach travis geopfert university of arkansas pop ups and penultimate drills continuous popups most specific plyometric drill for long jumping. Running warmup drills long jump specific drills approach practice competition coaches should work on the athletes core.
However, there are different types of stretching exercises that should be performed at different times. Pdf the aim of the study was to evaluate the impact of an 8week plyometric training program on the sprint and jump performance. The following drills can be done to develop long jump skills. Generally, a 612 step approach with jumping are done in training, longer approaches or full approach jumps are only done during competition. Exercises to strengthenchallenge the long jump takeoff from a short approach. Two things that matter the most in this sport are speed and. Try to remain in the air a bit longer when transferring from the right to the left foot, and vice versa, to help simulate the triple jump s step phase.
Training for the long jump aston moore i dont have a particular style for the long jump some countries french, chinese, cubans tend to produce long jumpers with very similar styles once you adopt your technical style, that dictates what you do and how you implement your training programme i coach according to the biomechanical. Elite coach and author john shepherd explains how to achieve the perfect long jump takeoff. All acceleration work described in the long jump should be done for high jumpers. Drills for active foot placement, use of arms, penultimate into take off, active landing. Pdf long jump training emphasizing plyometric exercises is more. Bounding drills more specific to triple jump, phase jumping bounding drills more specific to triple jump, phase jumping with boxes, hill running or bleacher runs, upper body weights more. These three simple jumping drills are the only ones you. Long jump drills triple jump drills competition rest. Stretching is an important part of any jump training program, both to improve performance and prevent injury. He also suggests drills that will pattern the last steps into the takeoff for the long jump. Have a swim noodle over the pit and have the kids jump and try to touch it. Long jump for distance from a longer approach runway. Easy jog into the penultimate setup many repetitions are very important. Consider short approach jumps as long jump drills and do not be concerned about distance, focus on the.