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Jumpers

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

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  1. Jumpers How to make them jump farther! Lucky Huber

  2. How do you make them jump farther? • Training • Technique • All Jumps • LJ & TJ breakdown

  3. 5 BIOMOTOR ABILITIES • Strength • Speed • Skill • Endurance • Flexibility * All 5 bio-motor abilities must be addressed at all times.

  4. Combinations of Biomotor Power = Strength + Speed Agility = Skill + Speed Mobility = Flexibility + Skill

  5. 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

  6. Core builders… • Ab’s • Posture/ Balance drills • Bar workouts

  7. Speed training Goal- Increase optimal speed in proper position • Sprint Drills • Acceleration • Absolute Speed • Speed Endurance

  8. 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!

  9. 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

  10. 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

  11. Long Jump • Penultimate step • Take-off • Drive • Flight- focus on posture • Landing

  12. Triple jump • No pentultimate step • Take-off • Hop • Bound • Jump • Foot placement, movement of hips, arms

  13. 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

  14. 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.

  15. Questions?

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