Training Jumpers To Sue Humphrey 3 x USA

Training Jumpers To Sue Humphrey 3 x USA Women’s Olympic Coach Humphreyhj@aol. com

Where To Begin? n Mapping out a 4 year plan of emphasis n Mapping out this season n CONFERENCE REGIONAL Working back from State/Regionals Sequencing training Rest built in training STATE

4 Year Plan n Goals are based upon …… Athlete’s history n Athlete’s talent n What does the athlete want to achieve? n Coaching situation n Training facilities available n

Year 1 - Freshman n Develop Physical Base For Training n Learn Basic Mechanics n Maintain Injuries n Check Physical Needs n Be PROACTIVE

Year 2 - Sophomore Develop General Strength n Learn/Master Basic Event Techniques n Add Power n Coordinate Strength + Speed n

Year 3 - Junior Maintain Conditioning Base n Continue Strength Development n Continue Power Training Focus n Maintain Physical Body Needs n Master Event Techniques n Compete In Various Settings n

Year 4 - “Peak” Goals Win State Championship/Qualify for Regionals n Maintain Conditioning/Strength During Season n Focus On Speed + Power n Practice + Compete In All Conditions n

This Season Review events technically n What adjustments will be made from past years? n Physical needs of events n Mental needs of events n Academic status n

General Training Concepts n Age vs. training age n Volume – amount of training n Intensity – difficulty & degree of demand

More Concepts To Consider n Simple training – low technical demands n Complex training - highly technical demands n General training – just that—general activities n Specific training – related to event directly

Let’s Talk Terminology n Seasonal Plan n Macrocycle – entire period of training time/a season n Single periodization n Single-one peak per year n High school season – 13 weeks long

Periods of Training n Macrocycles Division n Preparatory period n Preseason n Competition period n In n (7 weeks) season (6 weeks) Transition period n Active rest/other sports

More Vocabulary n Mesocycle= 4 -6 weeks of training (Month) n Each week of cycle adds volume/intensity in stair stepping format with last week as a recovery week n Microcycle=7 days of training (Week) n Each mesocycle has 3 -4 microcycles

Training Phases n General preparation phase n 1 st part of preparation phase (3 -4 weeks) n General training activities n Specific preparation phase n 2 nd part of preparation phase (3 -4 weeks) n Specific training activities

Training Phases Continued n Pre competition phase n 1 st part of competition phase (3 weeks) n Early season meets n Competition phase n 2 nd part of competition phase (3 weeks) n Major meets at this time

Periodization Phases n Preparation n Preparing n 6 -7 to train weeks n Conditioning mostly, higher volumeslow intensity n Strength developed n Some event specific done

Preparation Format n 3 days of conditioning n 3 days of strength training n 2 days of speed n 1 day of active rest

Early Competition Phase n Training To Compete n Building Strength n Higher intensity, less volume n 3 weeks n Technique work added

Early Competition Format n 2 days conditioning n 3 days weights n 2 days speed n 1 day event specific n 1 day active rest

Main Competitive Season 3 Weeks Long n Meets Begin n Balance Intensity & Volume n Format n 3 days speed n 2 days event n 1 day conditioning n 2 days power/strength n

Peaking High Intensity, Little Volume n 7 -14 Days n Major meet(s) now n Format n 3 days speed n 2 days event n 1 day weights n

Planning Workouts n Overload n Adaptation n How your body acts with training/stress n Volume/intensity n Different times during the phases n Variety n Individualization

Planning n Have a training theme n Place in overall program n Rest/recovery n Warm ups/cool down

Sequence of Workout n Warm up n Technical work n Speed and power n Strength and endurance n Cool down

Workout Reminders Speed or technique before strength work n Power work isn’t done with intensive endurance n Games and speed endurance can be used after power training n Throwing events come after power training n Leave time between power and technique work n

Biomotor Abilities Strength (general, elastic) n Power n Absolute Speed n Acceleration n Coordination n Endurance n Flexibility n

Learn To Sprint ! Proper sprint mechanics vital

Improve Running Techniques n Speed Drills n Mach drills n. A’s march, skip n. High Knees march, skips

More Speed Drills n n 20 m starts Walk into the start & sprint 2 hops into a 30 m sprint Starts with gun/clap n n n Side steps and sprint Bound into a 30 m sprint Standing LJ and sprint Forward roll and sprint Do 180° jump and sprint

How Do You Build Speed? Power work = Exert max strength over short period of time n Absolute Speed = Obtaining Maximum Contractile Strength n Elastic Strength = Overcome resistance using fast contractions n Speed Endurance = Express many times over n

Measuring Speed Use a consistent testing protocol n 10 m, 20 m from a crouch start n Flying 30 m, 60 m n Standing 10 m n 50 m shuttle race of 5 x 10 m n 30” cone jumps n 5 -10 -5 agility race n

Resistance Drills n Sleds n Start in sand & n Weight vests sprint for 10 -30 m n Sand to grass sprints n Uphill 10 steps & 10 steps on the flat n Tires n Hill sprints 30 - 50 m

Resistance Training n Squats n Cleans n Single leg squats n Core n Step ups n Bands

Increase Your Agility n Balance drills n Zig zag, S runs n Low hurdles n Cross overs n Quick 1 st n Carioca step n Rotational moves n Circle 8’s in both directions

Footwork + Power n Jump rope n Cone jumps n Single legged n Hoop patterns hops n Low box quick jumps n Line jumps-side to side, front to back n Low hurdles n Agility ladders

Core Work n Hips n Medicine ball n Abdominals drills n Twists with/without med ball n Chopping actions n Lower back n Balance abs + lower back muscles

Create Circuits n Drills using body weight as the resistance Drills adding resistance Focus on certain parts of the body Medicine ball Pool work Swiss ball n Games, relays n n n

Strength Levels n General Strength Developed n Develops a base and foundation for the season

Special Strength n Multi-jumps n Throws n Higher speeds

Specific Strength n Action of the skill with resistance n Great intensity n Quick ground time

Multi-Jumps n Very low stress n Recovery n Low n In very rapid stress Place Jumps 8 -20 contacts n 1 day recovery n 150 -300 session

Multi-Jumps n Moderate Stress n Short Bounds 1 -5 contacts n 1 -2 recovery days n High Stress n Extended Bounds 20 -50 m n 2 days recovery

Multi-Jumps n Very high stress n Depth Jumps n 20 -50 contacts n 3 days recovery

High School Program n Off Season n. Strength training week n. Multi-jumps n. Core work 3 x 3 x week 4 x week

High School Pre Season n Strength training n Multi-jumps n Core work 3 x week 2 x week 4 x week

High School In Season n Strength training n Multi-jumps n Core work 2 x week 1 x week 3 x week

Suggested Plyometrics Exercise Off Season Pre. Season In Season Med 3 x 10 ball/height Med ball over 3 x 10 back Jump rope 10 x 50 2 x 10 10 x 50 8 x 50 Jump & stick 5 x 5 it Hop & stick it 5 x 5 each leg 5 x 5 5 x 5 each leg

Suggestion Plyometrics Tuck jumps 3 x 10 Lateral jumps Jump up on box Squat jumps 5 x 10 4 x 10 2 x 10 3 x 10 none 5 x 10 4 x 10 2 x 10 Vertical jumps 3 x 10 2 x 10 1 x 10

Plyometric Drills n Double legged hurdle hops n Combinations n LLR, RRLL, RRL, etc

Testing Options n 30 m standing n 30 m fly n Vertical jump n s TJ, s LJ n Med balls (Overhead back shot, Underhand forward shot)

Remember…. . n Less is better n Listen to, watch athletes warm up n No cell phones n Video, as needed