JUMP DRILLS Presented By: Jack Warner jwarnertr@gmail.com

JUMP DRILLSPresented By:Jack Warnerjwarnertr@gmail.com

JUMP DRILLS

CAN BE REFERRED TO AS PLYOMETRIC TRAINING CAN BE USED WITH ALL EVENT GROUPS VARIETY IN WORKOUTS CHALLENGES, THEREFORE BUILDS CONFIDENCE GREAT TOOL IN TEACHING HOW TO EXECUTE

THEIR EVENT WILL BUILD SPEED, STRENGTH, AND

EXPLOSIVENESS INJURY PREVENTION

WHEN SHOULD YOU GET STARTED? CAN START NON-AGGRESSIVE WALKING

DRILLS EARLY IN YOUR TRAINING - EX: LJ WALKING TAKE OFF DRILL

AFTER A PERIOD OF GENERAL TRAINING

WHEN BASIC MOTOR SKILLS HAVE BEEN LEARNED

INTRODUCTION OF DRILLS

USE PROPER WARMUP

FLEXIBILITY

EARLY ON LOW IMPACT

TRY TO USE SOFT SURFACES

DRILLS

LOW IMPACT GENERAL JUMP ROPE – DOUBLE AND SINGLE LEG SKIPPING TUCK JUMPS BACKBOARD TOUCHES LADDER, STICK OR CONE HOPS STANDING DOUBLE AND SINGLE LEG HOPS BUNNY HOPPING STANDING LONG JUMPS

MEDIUM IMPACT GENERAL BLEACHER OR HILL HOPING BABY HURDLES HOPPING SIDEWAYS HOPPING LEG SWICTHES ON BOX OR BLEACHERS HURDLE HOPS DOUDLE LEG PLYO’S WITH BOXES DOUDLE AND SINGLE

LEG

EVENT SPECIFIC

LONG AND TRIPLE JUMP

CONE DRILL WHILE RUNNING HURDLE POPS POP DRILL WITH CONES POP DRILL INTO HJ OR PV PIT STANDING TRIPLE JUMPS COMB HOPPING – HOP HOP STEP COMBO DRILL WITH BOXES STEP DRILL WITH BOXES BOX OR RAMP POP OFFS SHORT APPROACH JUMPS FROM 6 STRIDES

HIGH JUMP

RUNNING – WAVE, FIGURE 8, CIRCLE SCISSORS JUMPS – 3 STEPS STANDING BACK OVERS HIP LIFTS OFF GROUND SHORT APPROACH JUMPS – 3 , 6 STEP RAMP JUMPS HURDLE POPS ON THE TURN BASKETBALL DUNKING BOXES – VARIETY – PYRAMIDS STAIR HOPPING BOUNDING

FIGURE EIGHTS www.youtube.com/watch?v=pPEGo0q45

hE&feature=player_detailpage

BACK 0VERS

www.youtube.com/watch?v=v6HGn_zepc4&feature=player_detailpage

SCISSORS DRILL

www.youtube.com/watch?v=wEG63Db6kfs&feature=player_detailpage

GENERAL CONCEPTS

VARIETY IS THE SPICE OF LIFE ALWAYS COOL DOWN WITH ICE BATH VIDEO HAVE A PLAN DON’T OVERKILL KEEP ATHLETE FOCUSED ALTERNATE HIGH IMPACT DAYS WEIGHT TRAINING CAN HELP INSIST ON BEING TECHNICALLY CORRECT

QUESTIONS

JACK WARNER

JWARNERTR@GMAIL.COM