Jumps

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= Long Jump = 1) Approach Run 2) Takeoff 3) Air Time 4) Landing 1) Sprint Workouts 2) Technique Drills 3) Strength Training - weights, plyometrics
 * //Technique (4 phases):// **
 * Consistent accelerated approach to a max controlled speed
 * Straight down the runway with proper sprinting form; upright by 5th stride
 * 12-18 strides; beginners start with 12 until consistent
 * First 2-3 strides are vital to a consistent approach; common stride check points at 1, 5, & 4 from board
 * Last two strides of approach prepare for takeoff; penultimate stride (2nd to last) lowers center of gravity and is slightly longer; Last stride is slightly shorter with a "flat foot"
 * "Load up" then jump up and out; eyes should be up and out
 * Jump for distance not height
 * Rotate the body into landing position
 * Extend the body into a long outstretched position to the peak of the jump
 * Descending snap legs and arms forward to a toe touch position
 * Legs out, sweep arms forward and down, at contact with sand knees bend to absorb the impact
 * //Training://**

=Triple Jump= Good Slowmo video Drill Progression video Some Good Drills Box Drills

=High Jump= //**Technique (3 phases):**// 1) Approach //*Finding your steps:// Drills:
 * Consistency is key
 * "J" Approach, 8-13 steps (9-10 Step is Good Starting Point; Only increase steps if needed to gain controlled speed in the approach)
 * 9-10 Step Approach - Straight (steps 1-4), Transition (steps 5-6), Curve (steps 6-10)
 * Straight - Nothing fancy (hops, prance, stutter, etc.); Good/Smooth Running Form; Eyes Straight Ahead on Marker; 1st Step Consistent is Key
 * Transition - Initiate curve with 5-6th step (inside foot); Don't swing outward or cut in too early; Increase speed out of the turn; Eyes to Near Standard
 * Curve - Essential to Rotations with Bar Clearance; Leaning from the ankle up (inside shoulder dips down); Eyes shift to far standard; Stay Tall to the point of foot plant which should be one arm length from the bar; Gathering Arms
 * 1) //From the near standard complete 15 heel-to-toes (probably 10-15 feet range; will be wider for larger or faster athletes)//
 * 2) //Then walk out about 18 strides//
 * 3) //Try a few approaches and adjust; Measure your approach (a, b, c) after consistent and comfortable; will change some from meet to meet//
 * 1) Sprint Workouts - good/smooth form for straight part of approach
 * 2) Curve - Circle Run (12-15' radius); "S" Runs; Wall Block (to stop drift out)
 * 3) 3 Step; 6 Step; Full Approach Run Through (maintaining curve through the backside of the approach); Full Jump Approaches
 * 4) Check 1st Step; Check Transition Step; Check Plant Foot
 * 5) Time Approaches for speed consistency; listen for accelerated feet with same stride length
 * 6) Walking Approaches

2) Takeoff Drills:
 * Plant foot angled towards far standard (not parallel, or backwards)
 * Plant should be agressive (you should hear it)
 * Plant should be slightly in front of the body at arms length away from the bar; lower center of gravity a couple inches over the last 3 steps
 * Gather arms and drive arms and knee up together; Drive UP not toward the bar (don't lay out...go up 1st); Timing is key
 * 1) High Knees
 * 2) Power Skips
 * 3) Wall Hops
 * 4) Bounding
 * 5) Carioca with high knee/ toe up
 * 6) Rim Jumps
 * 7) Weighted Vest Knee Drives
 * 8) Box Drills (Plyometrics)
 * 9) Heading a suspended ball
 * 10) Scissor Jump - 3 Step, 6 Step
 * 11) Hurdle Hops - double leg (4 hurdles heels to butt)
 * 12) 10 Short Hurdle Hops
 * 13) Single or Double Leg Box Jumps 6" to 2'

3) Bar Clearance Drills:
 * Head High - After maximum lift off has been achieved
 * Head with eyes look back at far corner of mats
 * Shoulders become parallel to the bar after rotation is initiated by drive knee and inside shoulder
 * Chest is opened up not closed
 * Hips will follow with a push upwards (split second timing)
 * Head is raised (chin to chest). This allows the legs and feet to lift and clear the bar.
 * Kick and land on back of shoulders; not the neck
 * HEAD, CHEST, HIPS, KICK!
 * 1) Backovers to mat (from ground; from plyo box)
 * 2) Walkbacks on mat (hips high & tippy toes)
 * 3) Hip-Up Suspensions from ground
 * 4) Back Arches on the ground
 * 5) Ramps

//**Workout Sessions (3 types):**// 1) Technique
 * Most common done twice per week for technical analysis
 * Bar is set 6" below maximum jump and 15-18 jumps are taken; Bar is raised 1-2" if all is well after the first few jumps
 * Adequate rest is necessary so each jump is at maximum effort
 * Specific technical points are addressed in this session

2) Endurance
 * Emphasizes making many jumps during a session
 * Bar is set 8" below maximum jump and up to 30 jumps are taken; Bar is raised 2" after clearance at the set height; Repeat this process until the jumper misses twice then lower the bar by 1" and the jumper should clear

3) Maximum Height
 * Stresses concentration and mental preparation (relaxed, technique should be automatic)
 * Bar is set at the jumpers lifetime best and up to 15 jumps are taken; Bar remains at this height for the session regardless of clearance

=Pole Vault=

1) Grip and Pole Carry 2) Approach 3) Pole Plant and Takeoff 4) Drive Swing 5) Extension, Turn, and Clearance

Progression:
 * Grip and Plant Movement (short pole)
 * Long Jump Runway - grip 8-12" above reach, 5 step pop-ups, for distance (land on feet and continue running through pit)
 * Pole Vault Runway - grip 8-12" above reach, 5 step pop-ups, swing through and land on back
 * Developing Full Approach: Grip, Running Form, Slight Forward Lean, Count footstrikes, 3 step pole plant, stay tall (slide box, full pole, work hand grips up)
 * Pole Vault Runway - 7 Stride Approach to slide box