Explosive Training for jumps athletes Andy Eggerth Director of T&F/XC

Periodization Progressive Overload Principle of Least Intensive Demands Principle of Specificity General to Specific Bilateral to Unilateral

Periodization ( Con’t ) General Preparation Period (pre-season) Develop a foundation Work capacity Posture/mechanics Injury prevention Specific Preparation Period (pre-season) Prepare for the sport Increase intensity Event specific exercises Pre-Competitive Period (pre/early season) Prepare for Competition Raise intensity to near max Decrease volumes/densities Practice the actual event

Periodization ( Con’t ) Competitive Period (mid season) Manage Competitions Intensity remains high Rest & Recovery become a priority Develop consistency Championship Period (late season) Peaking Recovery is of utmost importance Keep them stimulated (intensity stays high) Mentally ready

Periodization ( Con’t ) General Preparation (Beginning Career) Develop a foundation Work capacity Posture/mechanics Injury prevention Specific Preparation (Early Career) Prepare for the sport Increase intensity Event specific exercises Pre-Competitive Period (Mid Career) Prepare for Competition Raise intensity to near max Decrease volumes/densities Practice the actual event

Periodization ( Con’t ) Competitive Period (Late Career) Manage Competitions Intensity remains high Rest & Recovery become a priority Develop consistency Championship Period (End of Career) Peaking Recovery is of utmost importance Keep them stimulated (intensity stays high) Mentally ready

General Prep General Strength / Mobility / Posture Foundational Strength Training In-Place Jumps (PV pit) Sand Jumps, Pogos (grass) RRJ Skills & Drills

Specific Prep Power MB, MT Skips Stadiums Synthesis

Pre-Competition Absolute Strength (Eccentrics?) GS/Core/MB becomes recovery Continued MT Bounding Hurdle Hops Refinement

Competition Phase Power Drop Jumps Problem Solving / Stabilization

CHampionship Phase Power / Ballistics Short End Jumps Hurdle Hops Stabilization / Actualization

General Prep Beginning Career General Strength / Mobility / Posture Foundational Strength Training Sand Jumps Pogos (grass) RRJ Skills & Drills

Specific Prep Early Career Power MB, MT Skips Stadiums Synthesis

Pre-Competition Mid Career Absolute Strength (Eccentrics?) GS/Core/MB becomes recovery Continued MT Bounding Hurdle Hops Refinement

Competition Phase MId/Late career Power Drop Jumps Problem Solving / Stabilization

CHampionship Phase Late/End Career Power / Ballistics Short End Jumps Hurdle Hops Stabilization / Actualization

Common Errors Too little General Strength Incorrect firing patterns Postural breakdown Incorrect amortization Too much volume Too much intensity Too high of hurdles / boxes Too much intensity too early

In-Place Jumps Tolbert Schexnayder Ankle bounces Side straddle hops SL lateral turns Ankle bounces SL medial turns Side straddle hops Lunge exchange Front straddle hops DL butt kicks Crossover hops Star jumps Diagonal hops on square Split jumps Pogos Zig zag pogos

Rudiment A DF Backward SL Backward DF Lateral (switch half way) SF Lateral (switch half way) DF Forward SF Forward LLRR (Twice the distance)

Rudiment B Skips for height Skips for distance Straight leg bound SLB w/Alternating Fast Leg Cycle Speed Bounds

Rip SLJ 3 double leg hops STJ LLRR

Technical Double arm skips (L-R) Static / Dynamic skips RRB RRJ Continuous TJ take offs

Multi-Throws Bomb Vicksburg Shell OHB BLF HHTR HHTL Squat Chest Jump frwd + OHB Square OHF Jump Frwd + BLF Lunge Chest Bkwd off box + OHB OHF w/Step Frwd off box + BLF 2 Frwd + Chest Kneeling OHF

Questions? Andy Eggerth aeggerth@kennesaw.edu 470-578-2801 @CoachEggerth