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Jumpers How to make them jump farther! Lucky Huber How do you make them jump farther? Training Technique All Jumps LJ & TJ breakdown 5 BIOMOTOR ABILITIES Strength Speed Skill Endurance Flexibility * All 5 bio-motor abilities must be addressed at all times.

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Jumpers

How to make them jump farther!

Lucky Huber


How do you make them jump farther?

  • Training

  • Technique

    • All Jumps

    • LJ & TJ breakdown


5 BIOMOTOR ABILITIES

  • Strength

  • Speed

  • Skill

  • Endurance

  • Flexibility

    * All 5 bio-motor abilities must be

    addressed at all times.


Combinations of Biomotor

Power = Strength + Speed

Agility = Skill + Speed

Mobility = Flexibility + Skill


Strength Training

  • OWT

    • Cleans, snatch, jerk

    • Med to high resistance

    • Med to low reps

    • Multiple joint exercises (coordination)

  • Core weightlifting exercise

    • Squats (all types), press, dead lifts, etc…

    • High resist/low reps

  • Body Building (3 X failure or stage)

    • Varied recovery

    • Increase endurance, helps with recovery & problems from OWT


Core builders…

  • Ab’s

  • Posture/

    Balance drills

  • Bar

    workouts


Speed training

Goal- Increase optimal speed in

proper position

  • Sprint Drills

  • Acceleration

  • Absolute Speed

  • Speed Endurance


Plyometrics

We use plyo’s and bounding as an opportunity to teach- proper foot mechanics and heel to butt, step over knee, lead with heel.

  • In Place

  • Bounding

  • Hops or Bounds w/cones

    Quality over quantity!


Things we do at The U.

  • Lifting- feet together  feet split

  • Combine Plyo’s and Lifting

  • Jamaican Jump Series (Lunges)

  • Combine Lifting and Balance

  • Speed and technique (cone drill)

  • Hurdle Flexibility

  • Multi-throws for power

  • Recovery week

  • Testing


Commonalities of Jumps

  • Approach (14-22 strides)

    • Drive phase (6 steps- 8 for elite)

      • Focus on accel angle, consistency and PUSH HARD not fast

    • Continuation phase (??)

      • Transition into Max Velocity

      • Knees up,

    • Transition Phase (last 4 steps)

  • Steering –about 4 steps out

  • Checkmarks

  • Posture concerns

  • Take off


Long Jump

  • Penultimate step

  • Take-off

  • Drive

  • Flight- focus on posture

  • Landing


Triple jump

  • No pentultimate step

  • Take-off

  • Hop

  • Bound

  • Jump

    • Foot placement, movement of hips, arms


Things that we do at The U.

  • Break things down

    • (pent drill)

  • Short approach jumps

  • Spring board and box drills

  • Video analysis

  • Medium approach jumps in meets

  • Focus on speed & technique


At The U. we believe in…

  • Sprint mechanics. It is the foundation for all that is good, or bad!

  • Speed

  • That what you see is caused by something done earlier.

  • Change…if nothing ever changes –then nothing ever changes.


Questions?


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