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Sample Long / Triple Jumper's Workout

Article By: Ed Luna
UC Riverside Coach, AAF/CIF Instructor


DATE:   Mid-season (April), Monday, Pure Jumper's (LJ , TJ) Competition on Thursday & Saturday
MLAUM-UP:
.
  Jog 1600m (5 - 10 min.)
STRETCH:
.
  Total body (15 - 20 min.)
PLYO DRILLS:   (15 - 20 min.) (tennis shoes)
Form running (3 - 5 reps X 10-20m on grass)
*
Single leg (2 - 3 reps X 5-10m on grass)
**
Double leg (2 - 3 reps X 10-15m on grass)
*
Alternating bound,(4 - 5 reps X 15-20m on grass)
*
Double leg hurdle/cone hop (3 - 5 reps X 5 hurdles/cones on runway)
***
NOTE:
* 1 rep = up & back
** alternating legs
*** 1 rep = I direction
.
TECHNIQUE DRILLS:   (20 -30 min.) (spikes)
Approach (start, jog out ) (3 - 5 times) (on runway)
Box take-off (3 - 5 times) (on runway)
Box flight/ landing (3 - 5 times) (on runway)
2 - 3 step "pop-ups" (2 - 3 times) (on runway)
2 - 3 step jumps (2 - 3 times) (on runway)
2 step combo bound (RRL, LLR) (4 - 5 times) (on grass)
(set cones at 35% hop, 30% step, 35% jump)

.
CONDITIONING:   (15 - 20 min) (spikes) (full recovery) 2 X 300m @ 60- 70% effort
3 X 200m @ 70 - 80% effort
4 X 100m @ 80 - 90% effort
2 X 50m @ 100% effort

.
WARM-DOWN:
.
  JOG 800 - 1600m (5 - 10 min.)
STRETCH:
.
  Total body (10 - 15 min.)
WEIGHT TRAINING:   Speed - strength I phase (20 - 30 min.)
Box squats (3 sets of 5 reps @ 70%, 80%, 90% of max.)
Jump squats (3 sets of 10 reps w/ dumbbells)
Cleans (4 sets of 5 reps @ 60%, 70%, 80%, 90% of max.)
Step - Ups (3 sets of 10 reps w/ dumbbells)
Sit Ups & Push ups (4 sets of 25 reps each)
Leg curl & extension (3 sets of 10 reps @ 40%, 60%, 80%)
Heel raise (3 sets of 10 reps w/ dumbbells)
     


Sprinters/Long Jumpers

Pre-Season

Mid Season

Peak Season

Bounding/Plyometries
Sprint repetitions
Approaches
Starts
Exchanges
Long Jump drills
Competition
Rest
.

Mon/Thur
Tues
Wed/Fri
Wed
Fri
Sat
N/A
Sun

Mon
Tues
Wed/Fri.
Wed
Fri
Mon
Thur/Sat
Sun

Mon
Tues
Wed/Thur
Wed
Thur
Mon
Sat
Fri/Sun

Long & Triple Jumpers

Pre-Season

Mid Season

Peak Season

Bounding/Plyometries
Sprint repetitions
Approaches
Exchanges
Long Jump drills
Triple Jump drills
Competition
Rest
.

Mon/Thur
Tues
Wed/Fri
Fri
Sat
Wed
N/A
Sun

Mon
Tues
Wed/Fri
Fri
Mon
Wed
Thur/Sat
Sun

Mon
Tues
Wed/Thur
Thur
Mon
Wed
Sat
Fri/Sun

Triple & High Jumpers

Pre-Season

Mid Season

Peak Season

Bounding/Plyometries
Sprint repetitions
Approaches
Exchanges
High Jump drills
Triple Jump drills
Competition
Rest

Mon/Thur
Tues
Wed/Fri
Fri
Sat
Wed
N/A
Sun

Mon
Tues
Wed/Fri
Fri
Mon
Wed
Thur/Sat
Sun

Mon
Tues
Wed/Thur
Thur
Mon
Wed
Sat
Fri/Sun

       


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