GENERAL JUMPS TRAINING LONG JUMP / TRIPLE JUMP / HIGH JUMP

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GENERAL JUMPS TRAININGLONG JUMP / TRIPLE JUMP /
HIGH JUMP

• BRIAN O. BROWNDrake University

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COACHING CONSIDERATIONS

• COMPETENCE CONFIDENCE SUCCESS
• Teach Dont Train Explain Why.
• Less is More Keep it Simple.
• Build Trust Whats important to your
  athlete?
• Put in the Work- Appropriate Training
• Super-compensation REST is key.
• The Goal I am ready, its in there and TODAY,
  its coming out.

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TRAINING CONSIDERATIONS

• TEMPO RUNS
• SEGMENT RUNS
• HILL RUNS
• STADIUM RUNS
• BODY CIRCUITS
• SHORT APPROACH JUMPS
• INCLINE BOARD JUMPS (LJ, HJ)
• BOUNDS FOR DISTANCE

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KEYS TO THE JUMPS

• FLEXIBILITY
• Dynamic Stretching Breathing Technique Assisted
  Stretches
• DYNAMIC ABILITY
• Box Jumps Hurdle Hops, Single Leg Bounds, Depth
  Jumps
• STABILITY
• Walk Stadiums, Walking Over Hurdles Core
  Exercises
• VELOCITY
• Running Efficiency Speed Dynamics Max
  Controlled Speed

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HIGH JUMP CONSIDERATIONS

• APPROACH
• First Step (Consistent)
• Drive Phase (Relaxed yet dynamic)
• The Curve (4th step of 10 step approach)
• Tempo (Build up)
• TAKE OFF
• Lowering of Hips (Load)
• Penultimate Step (Run through it)
• Takeoff foot (Inside Center of Gravity-naval)
• Stay Away from the Bar
• FLIGHT
• Dont Loose the Bar (Take it up first)
• Hips, Head and Heels (The Arch)
• Forces, Angles, Momentum (Shoulder Position)

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Long Jump Considerations

• APPROACH
• First Step (Consistent)
• Drive Phase (Relaxed yet dynamic)
• Maintenance Phase (Speed Maintenance)
• Steering Phase (Max Controlled Speed)
• TAKE OFF
• Lowering of Hips (Load)
• Penultimate Step (Run through it)
• Takeoff foot (Run off of the board - skateboard)
• Leave your take off leg behind (block takeoff
  knee)
• FLIGHT/LANDING
• Raise Center of Gravity
• Elongate thighs (hang)
• Swinging Gate Heels in the Sand

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TRIPLE JUMP CONSIDERATIONS

• APPROACH
• First Step (Consistent)
• Drive Phase (Relaxed yet dynamic)
• Maintenance Phase (Speed Maintenance)
• Steering Phase (Max Controlled Speed)
• HOP/STEP
• Penultimate Step (Run through it)
• Takeoff foot (Run off of the board DONT JUMP)
• Leave your take off leg behind (Low to High)
• JUMP/LANDING
• Raise Center of Gravity
• Elongate thighs (hang)
• Swinging Gate Heels in the Sand

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ATHLETE CONSIDERATIONS

• KNOW HOW TO PRACTICE
• Switch Gears, Focus, Adrenaline,
• KNOW HOW TO COMPETE
• Visualization, Concentration, Composure
• KNOW HOW TO FAIL
• Rehearse, Remember, Release