CoachingStaff.com Network

Author: Mike Peditto

Date Added: 02/27/1999

Drills for conditioning of jumpers:

Speed: Practice running intervals with the sprinters. Should focus on speed and not endurance. Therefore, intervals rarely exceed 200 meters. Also, make sure to spend at least two days a week practicing the approach. This can be done simply by sprinting on the runway from long and short approaches.

Strength: Every other day, jumpers should be lifting weights. The focus should go on building muscle strength, which is done by using high weight and low repetitions. The athlete should workout the full body, however squats should be a major focal point.

Workout listing: bench, curls, reverse curls, tricep isolators, double-arm, shoulder, lat pull-downs, crunches, hyperextensions, squats, leg extensions, leg curls, toe extensions, lunges, step-ups, leg press.

Balance/Agility: Balance and agility are things that should be worked on everyday. Most coaches and athletes seem to take these for granted. They can be practiced by performing such drills as bounding, and also bleachers and plyometrics.

Drill	Action
Ankle Hops	Using only the ankles for momentum, hop continuously in one place. Extend the ankles to their maximum range on each vertical hop.
Depth Jump	Step forward from the box and drop to land on both feet. Try to anticipate the landing and spring up as quickly as you can. Keep the body from settling on the landing, and make the ground contact as short as possible.
Lateral Step-Up	Use the leg on the box to raise the body until the leg is extended, then lower to starting position. Don't push off the foot on the ground; use the bent leg to do all the work. Perform exercise using both legs.
Front Box Jump	Jump up and land softly with both feet on the box. Step back down and repeat. For a more advanced exercise, hop down from the box and immediately jump back on to it
Lateral jumps	Sink as little knee bending as you can, jump up onto the box. Step down onto the other side, and repeat in the other direction for one repetition.
Front and back Box jumps	Push off backward with both feet to step off the box. On landing, immediately spring back up and forward onto the box. Touch the top lightly, and continue on forward to land in front of the box. Spring immediately back (backward) up onto the box for one repetition. For variations, start either in front of or behind the box

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