Jump Training
What Are Jumps?
Jumps include multiple events including triple, long, and high jump. As one would expect, the principal difference lies in the fact that the triple jump consists of three successive jumps from alternate legs whereas the long jump consists of a single jump from a single leg. The high jump is a competition of whoever jumps the highest in the competition of letting the bar go progressively up and up. Training can be quite rigorous and consists of doing usually similar workouts as regular sprinters do.
Long Jump Workouts:
6-8x200 m at 75% with 3 rest periods in between efforts and consists of a series of alternative switching leg hops and a series of switches.
It is critical for long jumpers to practice their landing form, since it can affect the length of the jump.
Triple Jump Workouts:
Two leg start – start like the athlete will do a standing long jump. Before landing, have the plant foot begin the triple jump action (RRL or LLR) into the pit. Next, jump off the foot and alternate (RRL or LLR).
The athlete will either do a right foot hop, then a right foot step, then a left foot jump OR a left foot hop, then a left foot step and a right foot jump. In each case the first two take-offs will be on the leg they start with, with the final take-off on the other leg.
High Jump Workouts:
Pit Circles
Walking or jogging in a five step curved approach
3 and 5 Jump Steps
3 point line runs back and forth
Circle Runs or Skips
Scissor Walk Kicks
In the Gym:
It’s crucial that athletes train in the gym just as much as outside and balance things out; such workouts can affect performance drastically and make a significant improvement in any one of the respective events.
Training Legs:
Leg Press
Leg Extension
Smith Machine
Calf Machine
Leg Curl
Standing Calf Raises
Optimal high jump training requires specific drills and workouts that meet the unique demands of the event.
The most effective high jump workouts incorporate a range of drills that reinforce proper mechanics and high jump technique throughout each phase of the jump, in addition to developing speed and explosiveness.
Conclusion: We should look upon these sorts of events much more often, appreciating the hard work and dedication it takes to perform at the highest levels of expertise.
Works Cited:
Bigeye Tuna | Species | WWF, www.worldwildlife.org/species/bigeye-tuna. Accessed 9 Apr. 2024.
Schexnayder, Boo. “Off Season Training for the Jumper.” Complete Track and Field, 6 Nov. 2018, www.completetrackandfield.com/off-season-for-jumper/.
Thomas, Charlotte. “Triple Jumper Nathan Fox’s Olympic Training Regime.” Coachmaguk, Coach, 10 May 2016, www.coachweb.com/sport/5283/triple-jumper-nathan-fox-s-olympic-training-regime.
says:, Ron Thomas, et al. “9 Ultra-Effective High Jump Workouts and Drills.” Outperform, 16 Apr. 2024, outperformsports.com/high-jump-workouts/.