| 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
|
| |
|
|
|
