1. LONG JUMP – METHODS TO IMPROVE MECHANICS
Ryan Baily & Karim Abdel Wahab

2. PLYOS #2 > Box Series (6 boxes)
Preparing the Long Jumper for technical practices (Warm-Ups)
*Jogging/Strides/Skips – Include drills to get out of the sagittal plane….
*Include drills to activate nervous system (keep volume light to ensure quality jump session)
*Med Balls (See Video next slide)
*Box Series (See Video next slide) #1/ #2/ #3/ #4
Long & Triple Jump Med Ball
est. Time 10min
Chest Pass w/jump
5k/3K
x 5
Over Head Underhand
Slam Downs
5K/3K
Knee Drive Toss
3K/2K
x 5 R/L
Foot Hop flicks
PLYOS #2 > Box Series (6 boxes)
1 x Double Jump > Pause each
1 x Double jump> React off Ground
1 x Right Leg > Pause each
1 x Left Leg > Pause each
1 x Right Leg> React off Ground
1 x Left Leg > React off Ground

3. MED BALLS FOR LONG JUMP