Long Jump - Training Program
The following is an overview of a weeks training for each of the three phases of an annual training program for the Long Jump.
| Day | Preparation Phase | Pre-competition phase | Competition phase |
| Monday | Core Stability
work 3 x 30m sprint drills Long Jump drills 3 x 300m Weight training |
Core Stability
work 3 x 30m sprint drills Long Jump drills 2 x 300m Complex Training |
Core Stability
work 3 x 30m sprint drills Long Jump drills 2 x 200m @100% effort |
| Tuesday | Core Stability
work 3 x 30m sprint drills 3 x 3 x (100m, 50m, 100m) tempo runs |
Core Stability
work 3 x 30m sprint drills Long Jump drills 8 x 100m @ 90% effort |
Core Stability
work 3 x 30m sprint drills Long Jump drills Complex Training |
| Wednesday | Rest | Rest | Rest |
| Thursday | Core Stability
work 3 x 30m sprint drills Long Jump drills 6 x 50m Weight training |
Core Stability
work 3 x 30m sprint drills Long Jump drills Complex Training |
Core Stability
work 3 x 30m sprint drills Long Jump drills 3 x 150m @100% effort Complex Training |
| Friday | Core Stability
work 3 x 30m sprint drills Long Jump drills 6 x 200m |
Core Stability
work 3 x 30m sprint drills Long Jump drills 3 x 200m |
Rest |
| Saturday | Core Stability
work 10 x 150m Weight training |
Core Stability
work 5 x 150m @100% effort Complex Training |
Competition |
| Sunday | Rest | Rest | Rest |
Rules of Competition
The competition rules for this event can be obtained from:
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Associated Pages
The following Sports Coach pages should be read in conjunction with this page:
- General Jumps Training program
- Long Jump Technique
- Long Jump Training Program
- Long Jump Drills
- Planning the Training - 6 stages of development
- Find a Coach
- Sport/Event specific articles
Associated Books
The following books provide more information related to this topic:
- Long Jump, M. Arnold
- How to Teach the Jumps, D. Johnson