I am a sophomore in high school in Florida. Competition down here is tough. I jump a pb of 21-9 I want to get my distance into 23 feet. Can you tell me somethings I could do to get there.
Thanks!
Jumping farther in long jump
Moderator: George Payan
-
George Payan
- Posts: 398
- Joined: Thu Sep 05, 2002 9:07 am
Training for the Long Jump there are a variety of factors. This means understanding the importance of sprint speed and mechanics, leg strength, jumping power, rhythm, flexibility, and technique.
A long jumper must train in the short sprints. Spend time in the transition from approach to take-off. Pre-season weight training and use of plyometric training throughout the season will help provide the strength you need to perform and avoid injury.
The following sample program is to increase the long jump. Here are the skills you will build by plyometrics exercises to increase the long jump:
Rhythm Plyometric Drills (rhythm skipping and bounding)
Multiple jumps (R-R-L-R-R-L or L-R-L-R-L-R-L)
Power Skipping and Bounding
Hurdle Hops
Box drills
Depth jumps
Other training: weight training
The number of foot contacts that need to be considered for long jump training:
First 3 weeks: Plyometrics 100-150 foot contacts, Monday, Thursday workout; weight train 3 days per week
Next 3 weeks: Plyometrics 150-200 foot contacts, Monday, Wednesday, Friday workout; weight train 3 days per week
Next 3 weeks: Plyometrics 250-300 foot contacts, Monday, Wednesday, Friday workout; weight train 2 days per week
Next 3 weeks: Plyometrics maintain foot contacts 2 days per week
Plyometrics can be applied two to three days a week before your workout or speed workout.
Guidelines to follow with plyometrics:
1.
Exercises should be performed at 100% effort.
2.
The greater the intensity, the greater the recovery.
3.
Maintain proper technique and when your technique breaks down, stop.
4.
Start easy and increase complexity.
5.
Plyometrics are practiced three times per week during the preparation period and twice a week during the competition period.
6.
Practice volume during the preparation period and intensity during the competition period.
7.
Always apply the principle of progression when increases in overload are being added to a program. Progress until technique breaks down.
An example of a plyometrics workout three times a week:
Six cones or hurdles three feet apart and at least 12" high to jump over.
Start at 12" for one week.
Three sets of six, double leg jumps.
Three sets of six, right leg jumps.
Three sets of six, left leg jumps.
Without cones, bound ten times alternating legs, bound for distance.
The second week, do the same except do four sets.
The third week, do the same except do five sets.
The fourth week, go back to three sets and increase the distance between the cones to four feet apart.
In the fifth and sixth weeks, increase the sets to four and five.
On the seventh week increase the distance between the cones to five feet and return to three sets for the first week and increase the sets each week.
On the tenth week increase the height of the cones and start over with three sets.
NOTE: Increase the height in small increments. Don't be in a hurry to increase height. Keep working on the overload principle. It will seem too easy at first but the purpose is to not thrash your legs before your workout session. Be patient with this program. The plyometrics will strengthen your legs so that your legs will be equally strong. When you jump, you will be able to push off with force. You will see the difference in the strength in your legs.
Weight train in the off-season. Read this link:
http://www.coacheseducation.com/coachin ... pt_02.html
Coach Payan
A long jumper must train in the short sprints. Spend time in the transition from approach to take-off. Pre-season weight training and use of plyometric training throughout the season will help provide the strength you need to perform and avoid injury.
The following sample program is to increase the long jump. Here are the skills you will build by plyometrics exercises to increase the long jump:
Rhythm Plyometric Drills (rhythm skipping and bounding)
Multiple jumps (R-R-L-R-R-L or L-R-L-R-L-R-L)
Power Skipping and Bounding
Hurdle Hops
Box drills
Depth jumps
Other training: weight training
The number of foot contacts that need to be considered for long jump training:
First 3 weeks: Plyometrics 100-150 foot contacts, Monday, Thursday workout; weight train 3 days per week
Next 3 weeks: Plyometrics 150-200 foot contacts, Monday, Wednesday, Friday workout; weight train 3 days per week
Next 3 weeks: Plyometrics 250-300 foot contacts, Monday, Wednesday, Friday workout; weight train 2 days per week
Next 3 weeks: Plyometrics maintain foot contacts 2 days per week
Plyometrics can be applied two to three days a week before your workout or speed workout.
Guidelines to follow with plyometrics:
1.
Exercises should be performed at 100% effort.
2.
The greater the intensity, the greater the recovery.
3.
Maintain proper technique and when your technique breaks down, stop.
4.
Start easy and increase complexity.
5.
Plyometrics are practiced three times per week during the preparation period and twice a week during the competition period.
6.
Practice volume during the preparation period and intensity during the competition period.
7.
Always apply the principle of progression when increases in overload are being added to a program. Progress until technique breaks down.
An example of a plyometrics workout three times a week:
Six cones or hurdles three feet apart and at least 12" high to jump over.
Start at 12" for one week.
Three sets of six, double leg jumps.
Three sets of six, right leg jumps.
Three sets of six, left leg jumps.
Without cones, bound ten times alternating legs, bound for distance.
The second week, do the same except do four sets.
The third week, do the same except do five sets.
The fourth week, go back to three sets and increase the distance between the cones to four feet apart.
In the fifth and sixth weeks, increase the sets to four and five.
On the seventh week increase the distance between the cones to five feet and return to three sets for the first week and increase the sets each week.
On the tenth week increase the height of the cones and start over with three sets.
NOTE: Increase the height in small increments. Don't be in a hurry to increase height. Keep working on the overload principle. It will seem too easy at first but the purpose is to not thrash your legs before your workout session. Be patient with this program. The plyometrics will strengthen your legs so that your legs will be equally strong. When you jump, you will be able to push off with force. You will see the difference in the strength in your legs.
Weight train in the off-season. Read this link:
http://www.coacheseducation.com/coachin ... pt_02.html
Coach Payan