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

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

3. 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

4. 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

5. 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

6. 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

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

8. Specific Prep
Power
MB, MT
Skips
Stadiums
Synthesis

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

10. Competition Phase
Power
Drop Jumps
Problem Solving / Stabilization

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

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

13. Specific Prep Early Career
Power
MB, MT
Skips
Stadiums
Synthesis

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

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

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

17. 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

18. 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

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

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

21. Rip
SLJ
3 double leg hops
STJ
LLRR

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

23. 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

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