Sprinting, Hurdling and Jumping Training

[George Payan]

What are pre-season and in-season example exercises that can be incorporated into the athlete's training program?

If you could help us with this we would be very greatful!

From: "Nicholas J Cantrelle" ncantr1@lsu.edu
Subject: Training
Date: Thursday, December 05, 2002 11:09 AM

[George Payan]

Depending on the coach's philosophy, a complete workout cycle can be devoted to plyometrics or any part can be included as a complement to the sprinting, hurdling and jumping training program.

Agility Drills:

Basic movement drills that follow flexibility element of the warmup cycle. The objective is to develop simulated sprinting and hurdling action without intense stress to legs. All drills are 20m to 60m in length.

*Coach Brent McFarlane has designed the following drills into circuits:

*1.
A Skips
A Skips front and side
A Skip / Sprint every 2nd stride
B Skips
B Skips every 2nd step
Kicking B's
A Skip plus B Skip
C Trail

2.
Walk-skip-high knees

3.
Jump Rope

*4.
Medicine Ball
Run and Circuit
Weights
Body Weight

*5.
Flexibility
Hills
Pool (water)
Stadium


Bounding Drills:

Should be performed on a grass area. Series and number frequency depends on athlete's condition. Beginning athletes should walk through the drills to learn proper movement. Also includes cone jumps and low hurdles.

1.
Stationary Jumps (single and double)

2.
Alternating Leg Hop (bounds)

3.
Single Leg Hops

4.
Spring Jumps (high or long)

5.
Circuit (all drills within a series)


Jump Drills:

Drills pertaining to the general strength conditioning, the following jumps produce overall effect:

1.
Standing Long Jump

2.
Long Jumps (Both legs. Number in sand depends on area. Also reaction in sand increases as athlete gets stronger)

3.
Standing Triple Jumping (single/double leg)

4.
3 step triple jump

5.
Circuit of all jumps: 3 hops - 3 steps - 3 jumps into sand

In-Depth Jumps

Drill 1
Jump from one box to the ground and back to the top of the other box on one leg

Drill 2
Use both feet together, jump from top of one box to ground and back to top of other box

Drill 3
Jump from the high box to the ground, then to the lower box on one leg

Drill 4
Run 4-5 strides, jump to top of box and spring to mat

Drill 5
Place one foot on the box and from a standing position use it to thrust yourself up and over a mat

Drill 6
Place hurdles 1 yard apart on a mat, then:
Hop on right leg over each
Hop on left leg over each
Jump over with both feet

Drill 7
Triple jump from standing position
Use a double foot take-off to the ground landing on one leg, the step to the next box, then long jump to the mat

Drill 8
Same as 7 but the position of boxes is reversed

Drill 9
Double foot take-off from first box, landing on one leg, then stop, finally jump over the second box onto the mat

Drill 10
Run up, then hop and step onto a box, and long jump onto mat

Drill 11
Triple jump from box using double foot take-off landing on mat

Drill 12
Run up, place the right foot on top of the box and push off over the box into the hop, then continue the stop and jump

Drill 13
Triple jump with 4-5 stride approach and repeat Drill 12

Drill 14
Triple jump with run-up. Perform the hop onto a box, then continue the step and jump

Coach George Payan
www.coacheseducation.com