Jumpers

How to make them jump farther!

Lucky Huber

How do you make them jump farther?

• Training

• Technique– All Jumps– LJ & TJ breakdown

5 BIOMOTOR ABILITIES

• Strength • Speed • Skill• Endurance• Flexibility

* All 5 bio-motor abilities must be addressed at all times.

Combinations of Biomotor

Power = Strength + Speed

Agility = Skill + Speed

Mobility = Flexibility + Skill

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

Core builders…

• Ab’s

• Posture/

Balance drills

• Bar

workouts

Speed training

Goal- Increase optimal speed in

proper position

• Sprint Drills

• Acceleration

• Absolute Speed

• Speed Endurance

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!

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

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

Long Jump

• Penultimate step

• Take-off

• Drive

• Flight- focus on posture

• Landing

Triple jump

• No pentultimate step

• Take-off

• Hop

• Bound

• Jump– Foot placement, movement of hips, arms

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

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.

Questions?