Managing A Jumper Who Sprints….Or A Sprinter Who Jumps??
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Transcript Managing A Jumper Who Sprints….Or A Sprinter Who Jumps??
THE JACK OF ALL TRADES: A
SOLUTION TO THE
SPRINT/JUMP CONUNDRUM
Reuben A. Jones
Columbia University @reubenajones @columbiatf
Sprints and Jumps Defined
Sprint Races – An acceleration to a maximum race
velocity, followed by an attempt to maintain the
highest level of that velocity for the duration of the
event.
Jump Events – An acceleration to an optimal
velocity, followed by an attempt to maintain the
highest level of that velocity through the takeoff.
BUILD THE ATHLETE!
Mobility
Speed
Coordination / Skill
Strength
Endurance
MAIN CONSIDERATIONS
High School: 12-16 week period
Race Specific Endurance
Takeoff Components
Others….???
SIMULTANEOUS PERIODIZATION
Periodization of Strength
Strength Absolute Strength
Power/Elastic Strength
General
Periodization of Speed Skill
Fitness Acceleration Speed Development
Speed Endurance
General
Periodization of Multi-Jumps
In-Place
Choice
Displacement Short Run Dealer’s
TRANSITION PERIOD
Off-Season Aerobic Work
Improvement of Jumping Skill
In-Place
Jump Circuits
Jump Run Circuits
10-20”
In-Place Jump - 40”-50” rest – 4 * Sprint
Development Drill 15” on, 15” off – 1’ run, 2’ rest (4
rounds)
IN-PLACE JUMPS
Standing Jumping Circuits
8-20 contacts per set, 150-300 contacts per session
Short Coupling Time
Tuck Jumps
Star Jumps
Line Hops
Long Coupling Time
Squat Jumps
Lunge Exchange Jumps
Speed Skaters
LONG COUPLING TIMES
SHORT COUPLING TIME
GENERAL PREPARATION
Acceleration
Vince Anderson Ladder
Blocks, Crouch, 3-point, Rollover
With/Without Competition
Resisted Runs, Hills
Displacement Jumps
Extensive Tempo
200-800m
60% - 79%
aerobic capacity
45” – 2’, 30” / 2’-3’
DISPLACEMENT JUMPS
A.K.A. Short Bounds
Plyometric exercises that require movement away
from an initial position
Mimic the movements of the Acceleration theme
1-5 contacts per set
SPECIAL PREPARATION
Speed Development (Maximum Velocity)
Intensive Tempo
Long Build-Ups
Stadiums
Approach Rehearsals
100m – 600m
Anaerobic Capacity
80 – 89%
30” – 5’, 3’ - 10’
Short Run Jumps
Up to 12 total steps
8-10 reps (6-8 steps), 6-8 reps (10-12 steps)
SHORT RUN JUMPS
Blends Acceleration Mechanics to Maximum Velocity
Mechanics
No Runway?
Jog-R-R-R
Jog-L-L-L
Jog-L-R-L-R
Jog-R-L-R-L
Run-Run-Jumps
SHORT RUN TRIPLE JUMP
SHORT RUN LONG JUMP
COMPETITION PERIOD
Speed Endurance I
150 – 300
Long Speed Endurance
90 – 95%, 95 – 100%
10-12’
Examples
90/120/150 Sprint-Float-Sprint
3 * 90m @ 90% of Approach Rhythm
2-3 * 40-60m (2’-4’, 10’-20)
Rest / Recovery
3-Day Rollover Cycle
DEALER’S CHOICE
Revisit General & Special Preps
Performed over distances of 20-50 meters
MY CHOICE: Elastic Endurance Series
SLB
Alt.
Bounds
Skip For Height
Skip For Distance
Frog Hops (Double Leg Bounds)
Extended Bound Series (LLL…, RRR…, LLRR…, RRLL…)
ELASTIC ENDURANCE SERIES:
ALTERNATING BOUNDS
GENERAL PREP EXAMPLE
SPECIAL PREP EXAMPLE: 1 MEET
SPECIAL PREP EXAMPLE #2: 2 MEETS
COMPETITION CYCLE EXAMPLE
QUESTIONS? COMMENTS?
CONCERNS?
Special Thanks
Latif
Thomas
Willy Wood
Marc Mangiacotti
Ron Grigg
Kebba Tolbert
Gabe Sanders
Dave Cusano
Boo Schexnayder