Jumps Training

The objective of this page is to provide some suggested programs for young or inexperienced athletes developing their technique and knowledge of long jump, high jump, triple jump and the pole vault.

Before You Start 

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so. Any application of this training program is at the athlete's own discretion and risk.

Overview 

The seasons training program is based on the six phases detailed on my Planning page where each phase comprises of a repeated four week plan. The workload in the first three weeks of the plan should increase each week (easy, medium, hard) and the 4th week comprise of active recovery and evaluation tests to monitor training progress. The aim of the 4 week cycle is to build the athlete up to a level of fitness (3 weeks), allow a recovery (1 week), build you up to higher level of fitness, allow a recovery and so on. Remember a plan is athlete specific and the results of the tests in the 4th week can be used to adjust the training in the next four week cycle to address any limitations. 

Coaching Points 

When coaching the jumps with young athletes focus on the following points:

1. Fast controlled approach
2. Fast extension of ankle, knee and hip at take off
3. Long and thin in the air
4. Controlled landing

Year Training Program 

The plan is based on three training sessions per week with the major competition being in phase 5. The duration of each phase could be as follows:

• Phase 1 - 16 weeks
• Phase 2 - 8 weeks
• Phase 3 - 8 weeks
• Phase 4 - 8 weeks
• Phase 5 - 8 weeks
• Phase 6 - 4 weeks

The objective of each phase is as follows:

• Phase 1 - General development of strength, mobility, endurance and basic technique
• Phase 2 - Development of specific fitness and advanced technical skills
• Phase 3 - Competition experience - achievement of qualification times for main competition
• Phase 4 - Adjustment of technical model, preparation for the main competition
• Phase 5 - Competition experience and achievement of outdoor objectives
• Phase 6 - Active recovery - planning preparation for next season

Suggestions as to the sessions for each phase are detailed below. I leave the content of each four week cycle to you.

Key to notations and terms used

• 1-4 × 2-5 × 100-200m
• 1 to 4 sets of 2 to 5 repetitions of a distance between 100 and 200m 

Phase 1

Tuesday

• Technique training - standing, 1-5 step, short approach. Longer approach for vaulters. (3-6 x 4-10 x practices). All aspects of jump/vault are worked on. .
• General strength - Circuit or Weight training

Thursday

• Exercises combining specific strength, mobility and coordination, 30-60 minutes.
• Repetition runs - 1-3 x 3-5 x 100-150m. good running technique throughout unit.

Sunday

• 2nd elected event technique.
• 20-30 minutes. exercises for 2nd elected event.
• Repetition runs 1-2 x 3-6 x 150-250m.

Notes
Vaulters may also do technique training as part of special exercises
Each training session to include an appropriate warm up and cool down

Phase 2

Tuesday

• Technique training - progressive intensity (increase in strength and speed)
• Long & Triple Jump : 3-6 x 4-10 x 7-15 stride jumps with rolling starts or high speed 'touch-off 'jumps used in alternate sets with short approach maximum height jumps, 4-6 x 4-6 alternating.
• Pole Vault : 3-6 x 4-6 light pole short approach vaults, or 3-4 x 3-5 x alternating light and normal pole; medium - full approach vault
• High Jump: 3-6 x 4-10 x 3-5 stride approach, or 4-6 x 4-6 x alternate full and short approach
• General strength - Circuit or Weight training

Thursday

• Exercises combining specific strength, mobility and coordination, 30 - 60 minutes.
• Repetition runs - 1-3 x 2-4 x 120-150m, or 2-4 x (150m, 120m, 90m), or 2-4 x (120m, 90m, 60m)

Sunday

• 2nd event technique
• Sprint speed 2-3 x 3-4 x 20-40m rolling start , or Acceleration 2-3 x 3-4 x 40m standing start
• Repetition runs - 1-2 x 2-4 x 150-200m, or 1-2 x 2-4 x 40m sprint - 40m decelerate - 40m sprint or 2-4 x 2-4 x 50m stride - 50m sprint

Notes

• Pole Vault - May work on vaulting technique on Sunday in place of 2nd event and also on Thursday as part of the special exercise.
• Each training session to include an appropriate warm up and cool down

Phase 3 

Tuesday

• Technique practices as required - including relay practice.
• 4-8 x 40m from standing and 3-6 x 150m fast and relaxed.

Thursday

• 4-6 approach runs
• Short or full approach jumps as required
• 2-4 x 3-4 x 20-30m rolling - if athlete requires sharpness, or 4-8 x 120m fast stride - if the athlete requires to loosen off.

Sunday

• Competition or
• Exercises combining specific strength, mobility and coordination, 30 to 60 minutes.
• 6-12 x 150m stride, 250m walk.

Notes

• Each training session to include an appropriate warm up and cool down

Phase 4

Tuesday

• Technique training - progressive intensity (increase in strength and speed)
• Long & Triple Jump : 3-6 x 4-10 x 7-15 stride jumps with rolling starts or high speed 'touch-off 'jumps used in alternate sets with short approach maximum height jumps, 4-6 x 4-6 alternating.
• Pole Vault : 3-6 x 4-6 light pole short approach vaults, or 3-4 x 3-5 x alternating light and normal pole; medium - full approach vault
• High Jump : 3-6 x 4-10 x 3-5 stride approach. or 4-6 x 4-6 x alternate full and short approach
• General strength - Circuit or Weight training

Thursday

• Exercises combining specific strength, mobility and coordination, 30 - 60 minutes.
• Repetition runs - 1-3 x 2-4 x 120-150m, or 2-4 x (150-120-90m), or 2-4 x (120-90-60m)

Sunday

• 2nd event technique
• Sprint speed 2-3 x 3-4 x 20-40m rolling start, or Acceleration 2-3 x 3-4 x 40m standing start
• Repetition runs - 1-2 x 2-4 x 150-200m, or 1-2 x 2-4 x 40m sprint - 40m decelerate - 40m sprint or 2-4 x 2-4 x 50m stride - 50m sprint

Notes

• Pole Vault - May work on vaulting technique on Sunday in place of 2nd event and also on Thursday as part of the special exercise.
• Each training session to include an appropriate warm up and cool down

Phase 5

Tuesday

• Technique practices as required - including relay practice.
• 4-8 x 40m from standing and 3-6 x 150m fast and relaxed.

Thursday

• 4-6 approach runs
• Short or full approach jumps as required
• 2-4 x 3-4 x 20-30m rolling - if athlete requires sharpness, or 4-8 x 120m fast stride - if the athlete requires to loosen off.

Sunday

• Competition or
• Exercises combining specific strength, mobility and coordination, 30-60 minutes.
• 6-12 x 150m stride, 250m walk.

Notes

• Each training session to include an appropriate warm up and cool down

The reference for this page is:
MACKENZIE, B. (2007) Jumps Training [WWW] Available from: http://www.brianmac.co.uk/tplans/jumps.htm [Accessed 5/10/2011]