1. The Jack of All Trades: A Solution to the Sprint/Jump Conundrum
Reuben A. Jones
Columbia @columbiatf

2. 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.

3. BUILD THE ATHLETE! Mobility Speed Coordination / Skill Strength
Endurance

4. MAIN CONSIDERATIONS High School: 12-16 week period
Race Specific Endurance
Takeoff Components

5. 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

6. 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.)

7. IN-PLACE JUMPS Standing Jumping Circuits
8-20 contacts per set, 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”

8. 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 m
60% - 79%
aerobic capacity
45” – 2’, 30” / 2’-3’
Approach Rehearsals are great ways to focus on maximum velocity mechanics

9. 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)

10. 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

11. 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

12. SHORT RUN TRIPLE JUMP

13. SHORT RUN LONG JUMP

14. 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 * 90% of Approach Rhythm
2-3 * 40-60m (2’-4’, 10’-20)
Rest / Recovery
3-Day Rollover Cycle
Long Speed Endurance
Anaerobic Glycolyte
90-95%, %
10-12 mins
m, m
Speed Endurance I should be used enable athletes to push the speed envelope on the runway
Sprint-Float-Sprints

15. DEALER’S CHOICE Revisit General & Special Preps
Performed over distances of 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

16. ELASTIC ENDURANCE SERIES: ALTERNATING BOUNDS

17. GENERAL PREP EXAMPLE

18. SPECIAL PREP EXAMPLE: 1 MEET

19. SPECIAL PREP EXAMPLE #2: 2 MEETS

20. COMPETITION CYCLE EXAMPLE

21. QUESTIONS? COMMENTS? CONCERNS?
Special Thanks
Latif Thomas
Willy Wood
Marc Mangiacotti
Ron Grigg
Kebba Tolbert
Gabe Sanders
Dave Cusano
Boo Schexnayder