GENERAL JUMPS TRAINING

LONG JUMP / TRIPLE JUMP / HIGH JUMP

BRIAN O. BROWN Drake University

COACHING CONSIDERATIONS

COMPETENCE = CONFIDENCE = SUCCESS “Teach Don’t Train” – Explain Why.

“Less is More” – Keep it Simple.

“Build Trust” – What’s important to your athlete?

“Put in the Work”- Appropriate Training “Super-compensation” – REST is key.

The Goal: “I am ready, it’s in there and TODAY, its coming out.

TRAINING CONSIDERATIONS

TEMPO RUNS SEGMENT RUNS HILL RUNS STADIUM RUNS BODY CIRCUITS SHORT APPROACH JUMPS INCLINE BOARD JUMPS (LJ, HJ) BOUNDS FOR DISTANCE

KEYS TO THE JUMPS

FLEXIBILITY – Dynamic Stretching; Breathing Technique; Assisted Stretches DYNAMIC ABILITY – Box Jumps; Hurdle Hops, Single Leg Bounds, Depth Jumps STABILITY – Walk Stadiums, Walking Over Hurdles; Core Exercises VELOCITY – Running Efficiency; Speed Dynamics; Max Controlled Speed

HIGH JUMP CONSIDERATIONS

APPROACH – First Step (Consistent) – Drive Phase (Relaxed yet dynamic) – The Curve (4 th step of 10 step approach) – Tempo (Build up) TAKE OFF – Lowering of Hips (Load) – Penultimate Step (Run through it) – Takeoff foot (Inside Center of Gravity-naval) – Stay Away from the Bar FLIGHT – Don’t Loose the Bar (Take it up first) – Hips, Head and Heels (The Arch) – Forces, Angles, Momentum (Shoulder Position)

Long Jump Considerations

APPROACH – First Step (Consistent) – Drive Phase (Relaxed yet dynamic) – Maintenance Phase (Speed Maintenance) – Steering Phase (Max Controlled Speed) TAKE OFF – Lowering of Hips (Load) – Penultimate Step (Run through it) – Takeoff foot (Run off of the board - skateboard) – Leave your take off leg behind – (block takeoff knee) FLIGHT/LANDING – Raise Center of Gravity – Elongate thighs (hang) – Swinging Gate – Heels in the Sand

TRIPLE JUMP CONSIDERATIONS

APPROACH – First Step (Consistent) – Drive Phase (Relaxed yet dynamic) – Maintenance Phase (Speed Maintenance) – Steering Phase (Max Controlled Speed) HOP/STEP – Penultimate Step (Run through it) – Takeoff foot (Run off of the board – DON’T JUMP) – Leave your take off leg behind – (Low to High) JUMP/LANDING – Raise Center of Gravity – Elongate thighs (hang) – Swinging Gate – Heels in the Sand

ATHLETE CONSIDERATIONS

KNOW HOW TO PRACTICE – Switch Gears, Focus, Adrenaline, KNOW HOW TO COMPETE – Visualization, Concentration, Composure KNOW HOW TO FAIL – Rehearse, Remember, Release