THE JACK OF ALL TRADES: A SOLUTION TO THE SPRINT/JUMP CONUNDRUM Reuben A. Jones Columbia University...
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Transcript of THE JACK OF ALL TRADES: A SOLUTION TO THE SPRINT/JUMP CONUNDRUM Reuben A. Jones Columbia University...
The Jack of All Trades: A Solution to the Sprint/Jump ConundrumReuben A. JonesColumbia University @reubenajones @columbiatf
Sprints and Jumps Defined
Sprint Races – An acceleration to a maximum race velocity, followed by an attempt to maintain the highest level of that velocity for the duration of the event.
Jump Events – An acceleration to an optimal velocity, followed by an attempt to maintain the highest level of that velocity through the takeoff.
MAIN CONSIDERATIONS
High School: 12-16 week period Race Specific Endurance Takeoff Components Others….???
SIMULTANEOUS PERIODIZATION Periodization of Strength
General Strength Absolute Strength Power/Elastic Strength
Periodization of Speed Skill General Fitness Acceleration Speed
Development Speed Endurance Periodization of Multi-Jumps
In-Place Displacement Short Run Dealer’s Choice
TRANSITION PERIOD
Off-Season Aerobic Work Improvement of Jumping Skill
In-Place Jump Circuits Jump Run Circuits
10-20” In-Place Jump - 40”-50” rest – 4 * Sprint Development Drill 15” on, 15” off – 1’ run, 2’ rest (4 rounds)
IN-PLACE JUMPS
Standing Jumping Circuits 8-20 contacts per set, 150-300 contacts per
session Short Coupling Time
Tuck Jumps Star Jumps Line Hops
Long Coupling Time Squat Jumps Lunge Exchange Jumps Speed Skaters
GENERAL PREPARATION
Acceleration Vince Anderson Ladder Blocks, Crouch, 3-point, Rollover With/Without Competition Resisted Runs, Hills
Displacement Jumps Extensive Tempo
200-800m 60% - 79% aerobic capacity 45” – 2’, 30” / 2’-3’
DISPLACEMENT JUMPS
A.K.A. Short Bounds Plyometric exercises that require
movement away from an initial position Mimic the movements of the
Acceleration theme 1-5 contacts per set
SPECIAL PREPARATION
Speed Development (Maximum Velocity) Long Build-Ups Stadiums Approach Rehearsals
Intensive Tempo 100m – 600m Anaerobic Capacity 80 – 89% 30” – 5’, 3’ - 10’
Short Run Jumps Up to 12 total steps 8-10 reps (6-8 steps), 6-8 reps (10-12 steps)
SHORT RUN JUMPS
Blends Acceleration Mechanics to Maximum Velocity Mechanics
No Runway? Jog-R-R-R Jog-L-L-L Jog-L-R-L-R Jog-R-L-R-L Run-Run-Jumps
COMPETITION PERIOD
Speed Endurance I 150 – 300 Long Speed Endurance 90 – 95%, 95 – 100% 10-12’
Examples 90/120/150 Sprint-Float-Sprint 3 * 90m @ 90% of Approach Rhythm 2-3 * 40-60m (2’-4’, 10’-20)
Rest / Recovery 3-Day Rollover Cycle
DEALER’S CHOICE
Revisit General & Special Preps Performed over distances of 20-50 meters MY CHOICE: Elastic Endurance Series
SLB Alt. Bounds Skip For Height Skip For Distance Frog Hops (Double Leg Bounds) Extended Bound Series (LLL…, RRR…, LLRR…,
RRLL…)