triple jump training program pdf

20 sit ups 3. x�b``�g``�� Y�P3�0p40�! • Complete a basic triple jump from 8-10 strides ACTIVITY ORGANISATION TIME WARM UP Jog 600-1000m. As a triple jumper the body has been beat on and one of two things have to change, the intensity in training either decreases or the competitions decrease. Guideline review date: August 2017. 53 - No. Here are a few plyometrics to start with: Bounding Bounding is nothing more than really long, leaping strides. Triple jump or ‘hop, step and jump’ can be broken down into three phases; the approach, take off, and landing. xref More. x�bb�g`b``Ń3��0 a�� An 8-Week Training Program for a Higher Vertical Jump 0 Shares Share on Facebook Share on Twitter The Vertical Jump is a benchmark test to help determine athleticism and power. 6 18 �Yj�!�O �X endstream endobj 227 0 obj<>/Outlines 32 0 R/Metadata 68 0 R/PieceInfo<>>>/Pages 67 0 R/PageLayout/OneColumn/StructTreeRoot 70 0 R/Type/Catalog/LastModified(D:20071112105621)/PageLabels 65 0 R>> endobj 228 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>/Type/Page>> endobj 229 0 obj[230 0 R] endobj 230 0 obj<>/A 248 0 R/H/I/StructParent 1/Border[0 0 0]/Type/Annot>> endobj 231 0 obj<> endobj 232 0 obj<> endobj 233 0 obj<> endobj 234 0 obj[/ICCBased 244 0 R] endobj 235 0 obj<> endobj 236 0 obj<> endobj 237 0 obj<> endobj 238 0 obj<> endobj 239 0 obj<>stream training known as “plyometrics”or jump training. Contact Us. hޤY�r�F}�WL�ak�%��_��Z�\��Mm9y�� h ��I�7�gz �"�Tm[$f��ӗs�[��b՟��3�s�@x�c>��?K�0�B��^��Q��0 ��A �ϼ0}ٜ9��y�T�O~,�Og��Űި�Z$n,˅��E&��+6U!��X ��j��P}]�R-)�,ߝ].Ͼ��9T��vq�&��͠�^%��}�=��E2}�0u��#�Hѐԓ�/��?��ſ�o��x��X�J։F�䙵Nn��GV�dC�~/��;��p�@. 0 Resources. 0000000912 00000 n • ANAEROBIC – Exhausts external sources. A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. 0000027684 00000 n Jonathan Edwards Strength & Triple Jump Training Program. Box squats (3 sets of 5 reps @ 70%, 80%, 90% of max.) Play Games! Activity scope. 0000019248 00000 n 0000018989 00000 n Title: Microsoft PowerPoint - SETTING UP A JUMP TRAINING PROGRAM Author: tom Created Date: 1/19/2010 11:30:16 AM Boys Long Jump - 22’3” Boys Triple Jump - 42’7” I coach on a team with roughly 200-240 total athletes. As all athletes have different needs, a single program suitable for all athletes is not possible. 5. 6 0 obj <> endobj 1. In order to do this something has to give. 20 dumbbell rowing 2. 2 The LA84 Foundation is the organization created to manage Southern California’s share of the surplus from the 1984 Olympic Games. �%qr�J )e�� 1!4GGXBD�� ,c�]�@,�b�c�a`�ob;#��p�9��;�� A��0*�8A� 4d�g�vd`�+c {��A�\ `�d�+�3��7@� �6� %PDF-1.4 %�� New Content. About Me. I average roughly 40-50 jumpers per year. Practice the correct sequence of the Triple Jump – Hop-Step-Jump. You start with long bounding strides, a powerful plant and drive upwards, a good knee drive, and strong legs. Its physiological promise centers around preferably overloaded, … Located in the historic Britt House since 1985, the LA84 <<4F9ABE40CA4F774EAED0645226C8206D>]>> WEIGHT TRAINING: Speed - strength I phase (20 - 30 min.) If you can complete this program, you should be ready to participate in a 4k! Box 588 North Attleboro, MA 02760 . Complete Track and Field, LLC. 0000001594 00000 n This method takes advantage of deficiencies that we have in trying to develop parameters such as muscle endurance, muscle development, and neuromuscular development. - Emphasis of on-ground mechanics - Spend 90-95% practice time rehearsing the fundamentals that happen on the ground - Skills are taught from a remedial stage to a more advanced stage until the skill is mastered. P.O. Slow Motion Squats – 3 sets of 10 repetitions. 0000000656 00000 n �C1�2c��d��BL�,.2�po�j +ad`�] �� Triple Jump Checklist (pdf) Training Menu (doc) Jump Warm-Up (doc) To save these files, Right Click on the link and ‘Save as’. He became the first man since 1936 and the first American since 1904 to win Olympic medals in both the long and triple jumps. The term plometric finds its origin in European research literature highlighted by Soviet sport scientists. Where the rubber meets the Road… Speed & Conservation of … 15 arm curls 4. 15 bench press 5. 3 standing hops each leg, 3 double leg jumps then Leap frog in teams followed by stretching 5 min STANDING TRIPLE JUMP Place 3 cones down on the ground approximately 1 to 1.5 metres apart in front of the pit. Jump squats (3 sets of 10 reps w/ dumbbells) Cleans (4 sets of 5 reps @ 60%, 70%, 80%, 90% of max.) Brian Brillon: I feel that weight training, by implementing schemes of strength and power, are important in the training component of jumping. 0000002124 00000 n Followers. H��Wێ�6}߯��"2�VD�U�M�6�%��-( The Approach: 12-18 step run-ups are most common, with more experienced athletes using the longest. Jumping Rope – 2 minutes. DVD 2: Teaching Triple Jump Technique ; DVD 3: Weight Training for Speed and Explosive Power ; DVD 4: An entire training inventory for 40 circuits, 400 exercises, & Specific Warm-up Routines both Static and Dynamic ; The entire package is regularly $129, but you can get it on sale for $99 until Friday Midnight October 21. This workout hits all the areas I need to improve. This guideline relates to student participation in long and triple jump as a curriculum activity, including skills development, training and competitions. The triple jump training program puts major emphasis on resistance training of the legs for the obvious reasons, but will include chest and back work to help develop a more muscular body overall. 10 alternate press 6. The approach should provide velocity, … Triple Jump Read More » Think about the motion of jumping. 0000002159 00000 n This event has many of the same characteristics that the long jump displays during the approach. My Triple Jump Model •The picture I have in my mind is: –A fast attacking run up into a dynamic take-off –Totally quietness of the upper body in all phases –Flight positions that prepare the athlete for a dynamic landing –Purposeful - fast-reach –pull and extension into each of the phases (force production) Plyometric Training For Jumpers Aston Moore. 0000001207 00000 n %%EOF Updated July 2013 3 LAQ Introduction INTRODUCTION This booklet gives basic coaching information for the use of parents and inexperienced coaches of young athletes in the six to fifteen age bracket. 0000005258 00000 n Display footer. The CARA planner (DOC, 423KB) must be used in conjunction with this guideline to determine additional risk hazards and controls within school-specific circumstances. Triple Jump Training Program. Things to consider when developing your training program…. Periodization. New athletes Start with the basic movements by having your athletes Hop, Step and then Jump from a standing start. Here’s the program you’ve all been waiting for. Resistance Training • Circuit x 3 1. Alright, enough talk. 3. 0000000835 00000 n Edwards training according to what I was told was designed to have more effective and efficient training with rest, allowing for big jumps. Triple Jump The triple jump, which probably puts more stress on an athlete's body than any other field event, comprises of 4 phases: approach phase, hop phase, step phase and the jump phase. endstream endobj 249 0 obj<>/Size 226/Type/XRef>>stream I think the only reason I ended up with a smidge of athletic ability is because I played … Here we explain the main points to work on for each stage of the jump. Y�-�ZQ�lݯ��P��k�ִ��̙×��ի��. 0000001045 00000 n As well, period training ensures you don't push your athletes too hard at inappropriate times of the year/season. Triple J u mp 38 High J u mp 40 Ack n owled gments 42. 0000000016 00000 n On top of that, I also create a list of individuals that pass the “eye test” as a possible jumper and approach them to discuss the possibility. development of speed, strength, endurance, flexibility, and coordination. startxref Then save the file to your computer. when training for the high jump. 20 push ups Cool Down • 400 metres slow jog • Static stretching – flexibility Session 6: Technique Warm up • Jog 800 metres • Rotations – neck, arms, trunk Triple jump, also called hop, step, and jump, event in athletics (track and field) in which an athlete makes a horizontal jump for distance incorporating three distinct, continuous movements—a hop, in which the athlete takes off and lands on the same foot; a step, landing on the other foot; and a jump, landing in any manner, usually with both feet together. Coach Mac Vertical Jump Program Phase 1 – Weeks 1 – 3. trailer Lateral Jumps – 3 sets of 20 repetitions. some of the files might come up as defective. 0000008100 00000 n TRIPLE JUMP 13 Introduction 13 Safety and equipment 13 Technique 13 Fault analyses 14 POLE VAULT 15 Introduction 15 Run – up 15 ... source for his events so that training programs can address the right energy group. Stretching. Where Did it All Begin? Olympic lifts and their variations are important for the expression of power and strength that the athletes must possess to sprint and jump. If you left click. 0000027944 00000 n TRAINING PROGRAM This 7 week program is for beginners, people who have passed a physical but have done little exercise. Jumping Rope – 2 minutes. 4. Demands of the Triple Jump Speed Technique Power Coordination, Dynamic Flexibility Rhythm, Kinesthetic Awareness Absolute Strength Elastic Strength Conservation of Horizontal Momentum Posture Durability Work Capacity . The purpose of this article is to provide a beginning foundation for any program – from youth to collegiate level athletes. 0000013524 00000 n Every time his feet hit the runway during the hop, step and jump phases of the triple jump, world and European champion Phillips Idowu has to absorb up to 12 times his own bodyweight. Jump Training Process Aston Moore . He won 3 Olympic medals at London 2012 and Rio 2016 for both events. Triple jump technique is much like the game hop scotch that young children play. Triple Jump; Triple Jump Training Program; Triple Jump Drills; Planning the Training - 6 stages of development; Find a Coach; Sport/Event specific articles; Associated Books. Jonathan David Edwards, born 10 May 1966 in London is a former triple jumper. 23 0 obj <>stream Members. Triple Jump Development from the ground Up Berry Shumpert Assistant Coach University of Tennessee . 0000028166 00000 n Periodized training is something that helps athletes to "peak at the right time." endstream endobj 7 0 obj <> endobj 8 0 obj <> endobj 9 0 obj <>/ColorSpace<>/Font<>/ProcSet[/PDF/Text/ImageC]/ExtGState<>>> endobj 10 0 obj <> endobj 11 0 obj <> endobj 12 0 obj [/ICCBased 15 0 R] endobj 13 0 obj <>stream 2. At the beginning of the year I collect a list of individuals that are interested in jumping. An athlete must take off and land on the same leg then land on the next opposite leg before landing in the pit. It is produced by the Little Athletics Queensland (LAQ) to assist Centre management committees, coaches and parents in the teaching and … 6. Gains in the weight room can have some positive effects on the performance of the athlete. Too often, with the triple jump, minimal time is spent on kinesthetic awareness and an adequate base period, i.e. PHONE: (855) 588-7225 EMAIL. Will Claye is an American track and field athlete of Sierra Leonean descent who competes in the long jump and triple jump. 0000005407 00000 n Many of the largest programs use a periodized approach to training. I also mix in bounding and running. Triple Jump. I have seen some great improvements with this circuit training workout. He is a former Olympic, World, Commonwealth and European champion, and has held the world record (18.29) in the event since 1995. Additionally, the upper body training will enable you to propel yourself more … training methods t o impr o ve ver tical jump performance perez-gomez V ol. The time spent exercising should be done walking and running, beginning with most of it walking and gradually transitioning into more and more running. 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