General Philosophy. General Philosophy. Training The Horizontal Jumper 1/2/18. Ron Stallard Shawnee Mission East.

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1 Training The Horizontal Jumper Ron Stallard Shawnee Mission East General Philosophy Coaches are teachers. Make sure you know what you re talking about. If you can t explain why then maybe you should get another job. Politician maybe? We re sprinters first: Speed is the number one predictor of horizontal jumping success. Here s where I might lose the distance coaches: - We don t need an aerobic base - Train slow, run slow Here s where I might lose the football coaches: - The best exercises are those that actually transfer (specificity) - Tag is a far better exercise than a speed/footwork ladder (F=ma) General Philosophy What about Olympic Lifts? Try not to reside in an either/or universe - Evidence: Scientific vs. Anecdotal - More is not always better * 1RM numbers should not drive training * Muscle hypertrophy can be detrimental (F=ma) * The training age of the athlete must be considered - Full jumps 2 days a week maximum (including meets) - With training, always go simple to complex. Make athletes first, jumpers second. Any increase in kinesthetic awareness is a good thing. 1

2 Biomotor Abilities 1.Speed 2.Strength 3.Mobility/Flexibility 4.Endurance 5. Coordination (ultimate goal) Why do runners break down at the end of a race? Speed Theme: Choices for Acceleration Volume Focus -Goal: o 250m of acceleration work -Method: o 20s, 30s, 40s Coordination Focus -Goal: o Create more force in less time with optimal displacement -Method: o Pushing activities When you free yourself from volume concerns, the picture becomes much clearer. - Vince Anderson (Texas A&M) -Hills, sleds, tire pull Annual Plan Off / Pre Season: Summer and Early Fall days a week, Fun, USATF Jr Oly, Speed Stuff, Games General Prep: Late Fall, Winter Indoor Season days week, Lifting, Movement screens, Speed Stuff - Three day rollover: Acceleration, Max Speed, General Strength Pre-Comp: March and April days a week, Fundamentals of jump/sprint, Speed Stuff Comp: May days a week, Speed Stuff, More Speed Stuff, Fine tuning of the jumps, Less is better Always, Always, Always, encourage multi sport athletes vperiodization? - In Kansas the weather usually dictates this. 2

3 Plyos Counter Movement Jumping - Absorption (ballistic) Eccentric; the dropping downward - Explosion (reactive) Concentric; the exploding upward Plyometric / Stretch-Shortening Cycle (SSC) - Be the rubber ball (use the kinetic energy) - Look for athletes that bounce (quick force) as opposed to athletes that can jump Strength vs. Power - Do we increase strength or speed of application? Reps under 200 Toolbox Ankle Calf Knee - Sprint Wickets Runway Wickets Sprint Mechanics (Coordination) Fast Leg Cone Hops (Bounding) Hurdle Hops Box Jumps Hurdle Mobility Sprint games (chase, face and chase, relays, etc.) Toolbox Cues - Step Over Drive Down - Toe up fast - Soles of shoes should never see the sky - Hips underneath Single Leg Emphasis - Bilateral deficit - Lateral stability - Stiff ankle 3

4 Weight Room Unilateral and Posterior Work 75-85% of the time - Bulgarian Split Squats - Single leg squats (Bench and floor) - Single Leg and Double Leg Romanian Dead Lifts (RDL) - Pistol Squats to bench - Staggered Stance Squats - Rear Foot Elevated Squats - Nordic Hamstring Curls - Suspension Strap Hamstring Curls - Knee, Calf, Ankle Touch - Walking Lunges and Step Ups (triple extension) - Death March - Lift and Plyo Combo Day - New this year: Single Leg Isometric Push Weight Room Lift and Plyo Combo (Endurance Days) Light Weight, Reps done Quickly Examples - Deadlift Box Jump - Single Leg Squat side to side over mini hurdle - Bulgarian Split Squat Bounding - Box Step Up Bench Blast - RDL Standing TJ Long vs. Triple Which Leg? Push vs. Pull Check Marks and Steering Length of Approach Technique off the board: Jump vs. Run In Air Mechanics: Sail, Hang, Hitchkick Focus on displacement instead of cycle in TJ 4

5 Faults and Red Flags Landing hard when jump training Knees bowing in Excessive Heel-Toe foot strike Leaning forward during flight (forward tilt of pelvis) STOP when mechanics break down otherwise you learn bad habits. Ten Commandments of Jump Training Thou must first train as a sprinter Thy training shalt be functional Thou shalt stand while training Thou shalt have no fear Thou shalt use multi-joint exercises Thou must love and honor unilateral exercises Thou shalt train in proper footwear Thou shalt not over train Thou shalt stop when biomechanics break down Thou shalt work core daily 5