the jack of all trades: a solution to the sprint/jump conundrum
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The Jack of All Trades: A Solution to the Sprint/Jump Conundrum. Reuben A. Jones Columbia University @ reubenajones @ columbiatf. Sprints and Jumps Defined. - PowerPoint PPT PresentationTRANSCRIPT
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The Jack of All Trades: A Solution to the Sprint/Jump ConundrumReuben A. JonesColumbia University @reubenajones @columbiatf
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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.
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BUILD THE ATHLETE!
Mobility Speed Coordination / Skill Strength Endurance
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MAIN CONSIDERATIONS
High School: 12-16 week period Race Specific Endurance Takeoff Components
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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
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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)
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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
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GENERAL PREPARATION
Acceleration 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’
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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
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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)
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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
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SHORT RUN TRIPLE JUMP
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SHORT RUN LONG JUMP
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COMPETITION PERIOD
Speed Endurance I 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
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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…)
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ELASTIC ENDURANCE SERIES: ALTERNATING BOUNDS
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GENERAL PREP EXAMPLE
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SPECIAL PREP EXAMPLE: 1 MEET
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SPECIAL PREP EXAMPLE #2: 2 MEETS
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COMPETITION CYCLE EXAMPLE
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QUESTIONS? COMMENTS? CONCERNS? Special Thanks
Latif Thomas Willy Wood Marc Mangiacotti Ron Grigg Kebba Tolbert Gabe Sanders Dave Cusano Boo Schexnayder