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Jumpers

Learn the techniques and training methods to help jumpers improve their distance. Explore the five biomotor abilities, strength training, speed training, plyometrics, and commonalities of various jumps. Discover the secrets to maximizing speed, technique, and posture for long jump and triple jump. This comprehensive guide at The U will enhance your understanding and performance in jumping events.

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Jumpers

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  1. Jumpers How to make them jump farther! Lucky Huber

  2. How do you make them jump farther? • Training • Technique • All Jumps • LJ & TJ breakdown

  3. 5 BIOMOTOR ABILITIES • Strength • Speed • Skill • Endurance • Flexibility * All 5 bio-motor abilities must be addressed at all times.

  4. Combinations of Biomotor Power = Strength + Speed Agility = Skill + Speed Mobility = Flexibility + Skill

  5. Strength Training • OWT • Cleans, snatch, jerk • Med to high resistance • Med to low reps • Multiple joint exercises (coordination) • Core weightlifting exercise • Squats (all types), press, dead lifts, etc… • High resist/low reps • Body Building (3 X failure or stage) • Varied recovery • Increase endurance, helps with recovery & problems from OWT

  6. Core builders… • Ab’s • Posture/ Balance drills • Bar workouts

  7. Speed training Goal- Increase optimal speed in proper position • Sprint Drills • Acceleration • Absolute Speed • Speed Endurance

  8. Plyometrics We use plyo’s and bounding as an opportunity to teach- proper foot mechanics and heel to butt, step over knee, lead with heel. • In Place • Bounding • Hops or Bounds w/cones Quality over quantity!

  9. Things we do at The U. • Lifting- feet together  feet split • Combine Plyo’s and Lifting • Jamaican Jump Series (Lunges) • Combine Lifting and Balance • Speed and technique (cone drill) • Hurdle Flexibility • Multi-throws for power • Recovery week • Testing

  10. Commonalities of Jumps • Approach (14-22 strides) • Drive phase (6 steps- 8 for elite) • Focus on accel angle, consistency and PUSH HARD not fast • Continuation phase (??) • Transition into Max Velocity • Knees up, • Transition Phase (last 4 steps) • Steering –about 4 steps out • Checkmarks • Posture concerns • Take off

  11. Long Jump • Penultimate step • Take-off • Drive • Flight- focus on posture • Landing

  12. Triple jump • No pentultimate step • Take-off • Hop • Bound • Jump • Foot placement, movement of hips, arms

  13. Things that we do at The U. • Break things down • (pent drill) • Short approach jumps • Spring board and box drills • Video analysis • Medium approach jumps in meets • Focus on speed & technique

  14. At The U. we believe in… • Sprint mechanics. It is the foundation for all that is good, or bad! • Speed • That what you see is caused by something done earlier. • Change…if nothing ever changes –then nothing ever changes.

  15. Questions?

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