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JUMP DRILLSPresented By:Jack [email protected]
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
