Anna Krone Bucklin High School Ft Riley Middle School

Background JH & HS Science Teacher 6 years Coached JH & HS Volleyball, Basketball, and Track Track: Long and Triple Jump

Every thing I learned……… I STOLE IT!! Coaching Clinic KSU Jump Clinic

Warm Ups 10 yds unless otherwise noted High skips Skip for distance Hops (1 foot) Hops (2 feet) Jumpy up in the air thingy Squat jumps Buildups 20 yd build up plyos

High Skips Done in warm up Drive arms and knees

Skip for Distance Done in warm up Reach out with foot Use arms

Hop on 1 Foot Left foot down Right foot back Work on distance Use arms

Hop on 2 feet (frog leap) Use arms Land with feet parallel

Jumpy up in the air thingy With a running start jump off of one foot, drive knee up, come back down on same foot. 3-5 on left foot then right foot

Squat Jumps Stand in place Hands behind head Squat and spring into air Reach high for the sky 10 times

Build Ups Start out counting 18 steps r/l Until they get the hang of it Back down till they get to 7 left Build up speed as they go Jump off correct foot at the end Done on the track

20 yd Build Up Frog leap 3 times Sprint 20 yds 3-5 times once a week

Plyos Tue/Thurs Jump Boxes 2 feet forward 2 feet from each side Up/down Over Drive with arms

Height Hurdles with bungee cord Spring board with hurdle Spring board Hurdles with bungee cord Spring board with hurdle Spring board

Landing Stand at the edge of pit leap Land on rear Work on rear to heels Land on side Make sure arms are forward Sand castles Stand at the edge of pit leap Land on rear Work on rear to heels Land on side Make sure arms are forward Sand castles

Form Spring board – Arms – Legs – Chest – Head Spring board – Arms – Legs – Chest – Head

Take Off Hips Torso Knees Steps – 7 left Hips Torso Knees Steps – 7 left

Distance Cones Place cones out to goal distance

Triple Jump 3 cones places on grass equal distances Running start Goal = reach each cone with each phase Move cones to runway Place cones equal target distance

2 nd Phase Stretch 2 nd phase out Changed 1 st phase for Kelsey, fixed 2 nd phase