The Balanced Development of Jumpers

1
The Balanced Development of Jumpers

• All Developmental Stages of an Athlete should
  have EQUALITY of THOUGHT

2
Training in the Early Years

• Training must be General to Specific
• Work should be mainly Aerobic prior to puberty
• Anaerobic Training should be introduced gradually
  from the ages of 14-15 years
• Foremost we must build BALANCED athletes.

3
Training Elements

• Strength
• Suppleness
• Speed
• Skill
• Stamina

4
Strength Progression

• Hill Running
• Distances can be lengthened/timed
• Gradients can be chosen and varied
• Body Weight Circuits
• Circuit training
• Stage Circuits increase intensity
• Aerobic including jog recoveries
• Body Weight Circuits are ENDURANCE based

5
Strength Progression

• Medicine Ball Exercises
• Start with footballs or light balls
• Weights of balls are increased
• Degree of exercise difficulty is intensified
• Skills with balls are required
• Games , Relays and Competitions can be utilised

6
Strength Progression

• Bounding
• Jumps in place
• Standing Jumps
• Multiple hops and jumps horizontal surface
• Ditto over barriers height changes
• Box drills or specific work
• Depth jumps
• Jumping down
• Start with LOW intensity

7
Strength Progression

• Multi-Gym apparatus
• Isolates major muscle groups
• Safe
• Only works in a fixed plane
• Good first learning experience to a GYM
  environment

8
Strength Progression

• Free Weights
• All body exercise
• Balance and co-ordination challenged
• Increases competitive nature
• Correct technique MUST be taught

9
Suppleness

• Mobility Normal progression is Active to
  Passive to Kinetic/Ballistic
• Active Limbs are positioned by the exercisers
  own muscles
• The end position is held for 10-30 secs
• Passive Using the aid of an external force
  Partner or Apparatus
• Kinetic/Ballistic Bouncing or swinging actions
• Mobility starts to decline at approximately 8
  years of age.

10
Suppleness Progression

• As the athlete matures, we should maintain
  general mobility but increase Specific mobility
  to ankles, hips, spine, and shoulders.

11
Skill

• Should be developed at an early age
• Skill Hungry Years are
• Girls 8-11 years old
• Boys 8-13 years old

12
Skill Progression

• Initially isolated movements using individual
  drills
• Co-ordination sequences
• Introduce complication of synchronisation
  movement at increasing speeds
• Two Keys Speed of free limb movement Postural
  stability
• Concentration usually subsides after
  Approximately 20 minutes

13
Speed

• Speed is a development of skill
• Previously learned drills are practiced at an
  increased tempo
• Rhythms are maintained
• Jumping activities are performed lightly
  increasing to fast explosive activities
• Speed training before strength/stamina training
  in individual session ?
• FULL recoveries between repetitions required

14
Stamina

• Endurance is required to practice exercises to a
  high level of quality
• Aerobic is adjusted to anaerobic
• Interval runs replace longer single runs
• Gradient running is introduced
• Circuit training is intensified

15
The emphasis of objectives will vary during each
age/stage of development. It will also vary from
one athlete to another.Generally it will look
like this Scale 1 Minimal Emphasis, 5
Essential Emphasis
OBJECTIVE DESCRIPTION 8-13 Years
Endurance Running - Fartlek, Cross country, Easy interval runs Local muscle - Circuits, activities
Mobility General All body joint stretching Specific Partners games Isolated body sectors
Strength General Resistance training Major groups all round Specific - Related to movement Component associated Balance - Stability co-ordination
Skill Control - Isolation drills Co-ordination - Components of technique Full - Total activity
Speed Sprinting Accelerations Control of speed Technique Synchronisation at speed at faster time scales

16
The emphasis of objectives will vary during each
age/stage of development. It will also vary from
one athlete to another.Generally it will look
like this
OBJECTIVE DESCRIPTION 8-13 Years
Endurance Running - Fartlek, Cross country, Easy interval runs Local muscle Circuits , activities 5
Mobility General All body joint stretching Specific Partners games Isolated body sectors 5 3
Strength General Resistance training Major groups all round Specific - Related to movement Component associated Balance - Stability co-ordination 2 2 5
Skill Control - Isolation drills Co-ordination - Components of technique Full - Total activity 3 3 5
Speed Sprinting Accelerations Control of speed Technique Synchronisation at speed at faster time scales 3 3