1. The technical training
for young long jumpers
Piotr Bora

2. Long jump Technical preparation Psychological preparation?
Body building
Motor abilities

3. The indoor macrocycle is divided into three periods:
preparatory
competition
transition

4. Tab. 1 The structure of the indoor season for
young long jumpers
Period
Preparatory
Competition
Transition
No of weeks 12
4-6 2

5. Preparatory Period
It is the most important and also most difficult part in the training cycle
The main goal is to prepare an athlete for an intense competition period

6. The typical preparatory period consists of
four mesocycles:
introductory
basic
special preparation
technical preparation

7. Technical Preparation
Tab.2 The example of the indoor preparatory period structure for young long jumpers
Preparatory Period
Mesocycles
Introductory
Basic
Special
Preparation
Technical Preparation
Number of weeks 2 3 4

8. Introductory Mesocycle
Monday – flexibility + jumping + el. of LJ technique
Tuesday – strength
Wednesday – general warm up
Thursday –
Friday – flexibility + el. of speed
Saturday - general endurence
Sunday

9. Introductory Mesocycle
The technical workouts consist of:
imitations of take off

10. Introductory Mesocycle
1. Warm up
2. Flexibility
3. Jumping
4. El of LJ technique:
Imit. of take off, 1 step x8 (TL), 1x8 (SL)
Imit. of take off, 3 steps x6 (TL), 1x6 (SL)
5. Jogging 5’
6. Flexibility drills 10’

11. Basic Mesocycle Monday – jumping + el. of LJ technique
Tuesday – strength
Wednesday – flexibility + el. of speed
Thursday –
Friday - flexibility + jumping
Saturday - general endurance
Sunday

12. Basic Mesocycle The technical workouts consists of:
imitation of take off
rhythm of take off

13. Basic Mesocycle Warm up 2. Jumping 3. El. of LJ technique:
Imit. of take off, 1 step x8 (TL), 1x8 (SL)
Imit. of take off, 3 steps x6 (TL), 1x6 (SL)
Rhythm of take off, 1 step x6 (TL), 1x6 (SL)
Rhythm of take off, 3 steps x4 (TL), 1x4 (SL)
4. Jogging 5’
5. Flexibility drills 10’

14. Special Preparation Mesocycle
Monday – LJ technique
Tuesday – strength
Wednesday – flexibility + speed
Thursday –
Friday - flexibility + jumping
Saturday - speed endurence
Sunday

15. Special Preparation Mesocycle
The technical workouts consists of:
rhythm of take off
standing long jump
short approach + take off
short technique

16. Special Preparation Mesocycle
1. Warm up
2. LJ technique:
Rhythm of take off, 1 step x6 (TL), 1x6 (SL)
Rhythm of take off, 3 steps x4 (TL), 1x4 (SL)
Standing long jump x (3x both legs, 2xTL, 1xSL)
Approach (6-8 steps) + take off x
Short technique (approach 6-8 steps) 4-6x
3. Runs 6x60 m
4. Flexibility drills 10’

17. Technical Preparation Mesocycle
Monday – LJ technique
Tuesday – strength
Wednesday – flexibility + speed
Thursday –
Friday - LJ technique
Saturday - flexibility + speed
Sunday

18. Technical Preparation Mesocycle
The technical workouts consists of:
rhythm of take off
short approach + take off
short technique
full approach + take off

19. Technical Preparation Mesocycle
1. Warm up
2. LJ technique:
Rhythm of take off, 1 step x6 (TL), 1x6 (SL)
Rhythm of take off, 3 steps x4 (TL), 1x4 (SL)
Approach (10-12 steps) + take off x
Short technique (approach steps) x
3. Runs x60m
4. Flexibility drills 10’

20. Technical Preparation Mesocycle
1. Warm up
2. LJ technique:
Rhythm of take off, 3 steps x4 (TL), 1x4 (SL)
Approach (10-12 steps) + take off x
Short technique (approach steps) x
Approach (full – steps) + take off x
3. Jogging 5’
4. Flexibility drills 10’

21. Competition Mesocycle
Monday – strength
Tuesday – LJ technique
Wednesday – flexibility + speed
Thursday – general warm up
Friday
Saturday - competition
Sunday

22. Competition Mesocycle
The technical the workouts consists of:
rhythm of take off
short approach + take off
short technique
full approach + take off

23. Competition Mesocycle
1. Warm up
2. LJ technique:
Rhythm of take off, 3 steps x4 (TL), 1x4 (SL)
Approach (12 steps) + take off x
Short technique (approach 12 steps) x
Approach (full: steps) + take off x
3. Jogging 5’
4. Flexibility drills 10’

24. Transition Period
The Transition Period is a consequence of the two previous periods of training
The period is not indicated for passive relaxation due to the need to start the next training period with a higher sport level

25. Transition Mesocycle Monday – general strength
Tuesday –
Wednesday – flexibility + el. of LJ technique
Thursday –
Friday – general warm up
Saturday
Sunday

26. Transition Mesocycle The technical workouts consist of:
imitations of take off

27. Transition Mesocycle 1. Warm up 2. Flexibility 3. El. of LJ technique:
Imit. of take off, 1 step x8 (TL), 2x8 (SL)
Imit. of take off, 3 steps x6 (TL), 2x6 (SL)
4. Runs 6x60-80 m
5. Flexibility drills ’

28. Thank You