Jumps Training

This page suggests programs for young or inexperienced athletes to develop their technique and knowledge of long jump, high jump, triple jump and pole vault.

Before You Start

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

Overview

The season's training program is based on the six phases detailed on my Planning page, where each phase comprises a repeated four-week plan. The workload in the first three weeks should increase each week (easy, medium, hard), and the 4th week comprises active recovery and evaluation tests to monitor training progress. The four-week cycles aim to build the athlete up to a level of fitness (3 weeks), allow a recovery (1 week), build you up to a higher level of fitness, allow 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:

Fast controlled approach
Fast extension of ankle, knee and hip at taking off
Long and thin in the air
Controlled landing

Year Training Program

The plan is based on three weekly training sessions, 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 - the achievement of qualification times for the main competition
Phase 4 - Adjustment of the 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 the 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 the vaulting technique on Sunday in place of the 2nd event and 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

Page Reference

If you quote information from this page in your work, then the reference for this page is:

MACKENZIE, B. (2007) Jumps Training [WWW] Available from: https://www.brianmac.co.uk/tplans/jumps.htm [Accessed


topics A-Z Page Index Article Library Coaching General Young Athletes Literature Reviews Coaching Conditioning Endurance Ergogenic Aids Evaluation Injury Prevention Nutrition Physiology Planning Psychology Skill Development Speed Strength Female Athletes Master Athletes Young Athletes Sports Specific Basketball Bodybuilding Boxing Cycling Golf Rowing Rugby Soccer Squash Swimming Tennis Triathlon USA Football Training Conditioning Endurance Ergogenic Aids Evaluation Injury Prevention Nutrition Physiology Planning Psychology Skill Development Speed Strength Anatomy & Physiology Articles Biomechanics Body Systems Cardiovascular Digestive Endocrine Muscular Neurological Respiratory Skeletal Body Type Energy Systems Maximum Heart Rate Movement Analysis Coaching Articles Assessment Communication Ethics Group Dynamics Methods Philosophy Process Principles Responsibilities Styles Skills & Roles Young Athletes Fitness Development Articles Agility Conditioning Core Stability Endurance Flexibility Skill Speed Strength Training Principles VO2max Fitness Testing Articles Blood Pressure Evaluation Tests Ideal Weight Nutrition Articles Basal Metabolic Rate Eating & Competing Eating Disorders Glycemic Index Healthy Eating Minerals Vitamins Planning Articles Athlete Profiling Creating a Plan LTAD Tapering Warm Up & Cool Down Programs Aqua Training Circuit Training CNS Training Complex Training Fartlek Training Heart Rate Training Hill Training Medicine Ball Training Personal Exercise Plan Plyometric Training Track & Field Training Weight Training Psychology Articles Competitive Anxiety Mental Imagery Relaxation Techniques SCAT Sports Psychology Stress Management TEOSQ Sports American Football Basketball Boxing Cross Country Cycling Fell Running Golf Rowing Rugby Soccer Squash Swimming Tennis Triathlon Ultimate Frisbee Sport Development Funding in Sport History of Sport Olympic Games Sport Structure Sports Injury Articles ACL Cramp Cryotherapy Dehydration Hot & Cold Baths Injury Prevention Muscle Imbalance Over Training Shin Soreness Stitch Sports Merchandise Books & DVD's Clothing & Shoes Training Aids Magazines Track & Field Combined Events Decathlon Heptathlon Hexathlon Octathlon Pentathlon Jumps High Jump Long Jump Pole Vault Triple Jump Running Hurdles Long Distance Middle Distance Sprints Steeplechase Throws Discus Hammer Javelin Shot Putt Track & Field Safety Training Aids Articles Ergogenic Aids Massage Sports Drinks Supplements Website Blog Website Updates Website Information Awards Disclaimer & Copyright Help - where do I find Link Exchange Policy Visitors Comments Visitor Feedback Visitor Statistics Web Master Web Links Coaches Corner Useful Links	Jumps Training This page suggests programs for young or inexperienced athletes to develop their technique and knowledge of long jump, high jump, triple jump and pole vault. Before You Start Before starting any training, you must have a medical examination to ensure it is safe for you to do so. Any training program application is at the athlete's discretion and risk. Overview The season's training program is based on the six phases detailed on my Planning page, where each phase comprises a repeated four-week plan. The workload in the first three weeks should increase each week (easy, medium, hard), and the 4th week comprises active recovery and evaluation tests to monitor training progress. The four-week cycles aim to build the athlete up to a level of fitness (3 weeks), allow a recovery (1 week), build you up to a higher level of fitness, allow 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: Fast controlled approach Fast extension of ankle, knee and hip at taking off Long and thin in the air Controlled landing Year Training Program The plan is based on three weekly training sessions, 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 - the achievement of qualification times for the main competition Phase 4 - Adjustment of the 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 the 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 the vaulting technique on Sunday in place of the 2nd event and 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 Page Reference If you quote information from this page in your work, then the reference for this page is: MACKENZIE, B. (2007) Jumps Training [WWW] Available from: https://www.brianmac.co.uk/tplans/jumps.htm [Accessed