Track and Field: Jump Events

Events

  • Long Jump
  • Triple Jump
  • Pole Vault
  • High Jump

Base Training

  • Periodized conditioning program
    • Strength, Power, Speed, Quickness
    • Does not require running endurance training
  • Strength Training
    • Teens (with >2 years of training) and adults
      • Olympic-style weight training after general condition phase

Additional Exercises for Pole Vaulters

Dynamic Mobility/Warm-ups

  • High Knee Holds
  • High Knees Jogging
  • Quad stretch
  • Butt kicks
  • Tin Soldiers
  • Lateral Leg Swings
  • Lateral Lunge
  • Skipping
  • Power Skipping
  • A-Skip
  • B-Skip
  • Stride out’s
  • Standing Arm Swings
  • Ankling
  • Marching
  • Wall Drive

Speed, Agility, and Quickness

  • Speed
    • 20m sprint
    • 100m sprint
    • On grass runs
    • Buildup Sprint
    • Flying Sprint
    • Variable Speed Run
    • Uphill Sprints and Strides
  • Assistive Running
    • Overspeed with Tubing
    • Downhill Running
  • Resistive Running
    • Resistive Belt and Sled Pull

Movement Patterns for Plyometrics

Exercise References

Track

  • NSCA 2013
    • Bounds
    • Start from the blocks
    • Acceleration from 3-point start
    • Starting and running on the curve
    • On-grass runs (reduces joint stress)
    • Standing arm swing
    • Ankling
    • Marching
    • Wall drive (single exchange)
    • Step over
    • Acceleration-speed (from start )
    • Speed Endurance (3 x 200 m)

Track & Field

  • Chu 2013
    • Cone Hop
    • Single Leg Push-off
    • Alternating push-off
    • 30 Second Box Drill
    • Box Jump
    • Hop
    • Standing Triple Jump
    • Standing Triple Jump Over Barrier
    • Alternating Bounding
    • Alternating Bounding with double arm action
    • Combination Bounding
    • Combination Bounding with double arm action
    • Stadium Hop
    • Barrier Hop
    • Hop on to 40 yard or 40 m Sprint
    • Standing Long Jump
    • Single Leg Hop
    • Multiple Box to Box Jump Squat
    • Depth Jump to Standing Long Jump
    • Long Jump with Five Stride Approach
    • Depth Jump to Standing Triple Jump with Slide-out Landing
    • Combination Bounding into Sand Pit

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