The Jack of All Trades: A Solution to the Sprint/Jump Conundrum Reuben A. Jones Columbia 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.
BUILD THE ATHLETE! Mobility Speed Coordination / Skill Strength Endurance
MAIN CONSIDERATIONS High School: 12-16 week period Race Specific Endurance Takeoff Components
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) 15-30 minute runs Other Sports (Basketball, tennis, etc.)
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 Seven (7) exercises 2 * 15”
GENERAL PREPARATION Acceleration Displacement Jumps Extensive Tempo 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’ Approach Rehearsals are great ways to focus on maximum velocity mechanics
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 Common Acceleration Themes: Large ROM’s, Posture, Large Horizontal Forces Common Displacement Jumps: SLJ, STJ, STJ, Frog Hops (Double Leg Bounds)
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 puts it all together. Helps Feel the technique at slower speeds Can take multiple attempts with lower intensities Serpentine: ex 6,6,8,6
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
SHORT RUN TRIPLE JUMP
SHORT RUN LONG JUMP
COMPETITION PERIOD Speed Endurance I Examples Rest / Recovery 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 150-300 Long Speed Endurance Anaerobic Glycolyte 90-95%, 95-100% 10-12 mins 600-900m, 600-1200m Speed Endurance I should be used enable athletes to push the speed envelope on the runway Sprint-Float-Sprints
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…) Keep it simple: reviews can have the same effect as elastic strength series if timed correctly 1x per microcylce SLB, Alt., Skip for height/distance, up to 50m Frog Hops, Extended Bound Series up to 30m
ELASTIC ENDURANCE SERIES: ALTERNATING BOUNDS
GENERAL PREP EXAMPLE
SPECIAL PREP EXAMPLE: 1 MEET
SPECIAL PREP EXAMPLE #2: 2 MEETS
COMPETITION CYCLE EXAMPLE
QUESTIONS? COMMENTS? CONCERNS? Special Thanks Latif Thomas Willy Wood Marc Mangiacotti Ron Grigg Kebba Tolbert Gabe Sanders Dave Cusano Boo Schexnayder