A Typical Jumps Training Unit

This is a short video clip of a part of a typical jump training session. In this clip my jumpers are hurdle bounding with and without a weighted vest. We also adapt hurdles to create a series of 'raised platforms'....

My group do a lot of double footed bounding over hurdles. The height and spacing's depend on the age and experience of the individual. Here we have 4 hurdles..

I ask for a dynamic lift from the ground. I use the phrase [load it, use it]. The landings are on to a nearly flat foot. On driving up the toes are dorsi-flexed to the shin. Flexion at the back of the knee is kept to a minimum.

We would normally do 6 sets of 4 contacts for this drill.....

We also include resistance harness work. Simple and effective...
The trick is to apply the right resistance for the individual. This is simply 'trial and error' and does not take long. I always pair up 'like' jumpers..
We would normally do a set of 6.
Posture is very important when doing this drill. Keep tall, head up, drive arms and bring thighs up to nearly parallel.
Loading's and hurdle heights depend on the age and experience of the jumper.
I try to include a lot of variety but with the main objective being to develop eccentric strength.
A coach once told me that jumpers should be the fastest jumpers over 10 metres, so that's why we do a lot of maximal runs to 10 and 20 metres. This tends to become very competitive and a lot of fun.
Nigel Lewis
Senior UK Athletics Jumps Coach
www.longjumping.co.uk

Category:

Sports

Tags:

• long jump training
• long jump
• hurdle bounding