The Jack of All Trades: A Solution to the Sprint/Jump Conundrum

1. The Jack of All Trades: A Solution to the Sprint/Jump Conundrum Reuben A. Jones Columbia University @reubenajones @columbiatf

2. 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.

3. BUILD THE ATHLETE! • Mobility • Speed • Coordination / Skill • Strength • Endurance

4. MAIN CONSIDERATIONS • High School: 12-16 week period • Race Specific Endurance • Takeoff Components

5. SIMULTANEOUS PERIODIZATION • Periodization of Strength • General Strength  Absolute Strength  Power/Elastic Strength • Periodization of Speed Skill • General Fitness  Acceleration  Speed Development  Speed Endurance • Periodization of Multi-Jumps • In-Place  Displacement  Short Run  Dealer’s Choice

6. 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)

7. 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

8. 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’

9. 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

10. SPECIAL PREPARATION • Speed Development (Maximum Velocity) • Long Build-Ups • Stadiums • Approach Rehearsals • Intensive Tempo • 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)

11. 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

12. SHORT RUN TRIPLE JUMP

13. SHORT RUN LONG JUMP

14. 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

15. 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…)

16. ELASTIC ENDURANCE SERIES: ALTERNATING BOUNDS

17. GENERAL PREP EXAMPLE

18. SPECIAL PREP EXAMPLE: 1 MEET

19. SPECIAL PREP EXAMPLE #2: 2 MEETS

20. COMPETITION CYCLE EXAMPLE

21. QUESTIONS? COMMENTS? CONCERNS? • Special Thanks • Latif Thomas • Willy Wood • Marc Mangiacotti • Ron Grigg • Kebba Tolbert • Gabe Sanders • Dave Cusano • Boo Schexnayder