Monday Tuesday Wednesday Thursday Friday

1. Warm-up/Sprint Drills
2. LJ/TJ General Jumping
circuits
- 20 m skips for height*
- 20 m hops (R)*
- 20 m hops (L)*
- run-run-jump*
*no sand pit
3. Technique
Approach drill
- wall drill (walking)
- wall drill (jogging)
- Cone/Mini hurdles drill (15
cones)
4. Speed Training
- 2 x 300 200 100 (rec. Walk
what you run) @ 70%
1. Warm-up/Sprint Drills
2. LJ/TJ General Jumping
circuits
- 20 m zig zag jump
- 20 m zig zag alternate single
leg
- 20 m power bound
(alternate)
- 20 m jog RRR (bound)
- 20 m jog LLL
3. Technique
Approach drill
- 20m push dash drill
-20 10 -10 drill
- 12 stride full approach (no
jump)
- 12 stride full approach (pop
up)
4. Speed Training
- 2 x 200m (continuous relay)
@ 70%
1. Warm-up/Sprint Drills
2. LJ/TJ General Jumping
circuits (Take off specific)
- 20 m skips for height
- 20 m power bound
(alternate)
- run-run-jump (continuous
take-off) 5 hurdles (3m apart)
(grass surface)
3. Technique
Landing drill
- SLJ (squat)
- SLJ (skid out)
- SLJ (over the top)
- short approach jump
3 5 steps
4. Speed Training
- 1x - pyramid drill
100m 150m 200m 150m
100m @ 70%
1. Warm-up/Sprint Drills 1. Warm-up/Sprint Drills
2. LJ/TJ General Jumping 2. LJ/TJ General Jumping
circuits circuits
- 20 m Askip
- 20 m Bskip
- 20 m Cskip
- 20 m skips for height
3. Technique 3. Technique
Take-off drill Combination drill
- continuous take- off - 5
hurdles (with landing in sand - 20m push dash drill
pit) - 20 10 10 drill
- full approach with pop-up
- 3x full LJ
4. Speed Training (Approach 4. Speed Training
specific) - 5x 50m @90%
- full approach (no jump)
setting the mark

*tall upright body, knee high,

strong arm swing, relax upper
body

5. Cooling down 5. Cooling down 5. Cooling down 5. Cooling down 5. Cooling down
- 400m jog - 400m jog - 400m jog - 400m jog - 400m jog
 LONG JUMP DRILLS

Approach Drills
*Wall Drill (walking)
*Wall Drill (jogging)
*Roll over Starts (15m-20m)
*Full Approach runs on the track (NO BOARD) no jump
*Full Approach runs on the runway no jump
*Full Approach runs on the runway with small pop up

Takeoff Drills
*Skip for height (Heal to Toe action)
*Skip for distance (Heal to Toe action)
*Continuous fast leg paw back with take-off foot (15m)
*5/6 foot take-off drill (Heal to Toe action)
*Run, Run, Jump
*Run, Run, Jump (takeoff foot)
*Run, Run, Jump (penultimate foot)
*Run, Run, Jump (lowering of the body)
*Run, Run, Jump (w/arms)
*Continuous takeoffs over 5 hurdles
*One step roll over take-off foot into sand
*Three step roll over take-off foot into sand w/landing
*Five step roll over take-off foot into sand w/landing
*Short approach jumps (3-5 steps)
*Short approach jumps w/box (3-5 steps)
*Short approach jumps w/penultimate step on box

Landing Drills
*Standing Long Jump (gymnastic landing)
*Standing Long Jump (Squat)
*Standing Long Jump (Kick out)
*Standing Long Jump (Landing)
*2 step landing

Running Training
Acceleration Development prepares the body to run fast
10-40m (total no more than 300m)
Should be run fast
2-3 minute recoveries
(Can also include resisted running, which is a valuable tool for specific power development)
Speed Development teaching the body to run fast
40-80m (total no more than 500m)
 4-6 minute recoveries
Speed Endurance stabilizing
80-150m (total no more than 900m)
High intensity
Done throughout the competitive season
Coordination work - it makes your approach feel comfortable
5-10 minute recoveries
 TRIPLE JUMP DRILLS

General Drills

Standing hop-step-jumps - develops the appropriate neuromuscular system

Use a four stride approach, easy pace, into hop-step-jump
Uphill bounding drills - to develop height achieved in all phases

Approach Drills

Rhythm runs - to ensure hitting check marks and board

Vary the start point so that you miss the "check point" (about six strides out) and have to adjust while maintaining maximum speed

Hop Drills

Single leg hop up stairs

Single leg hops over cones
Continuous single leg hops with a butt kick action
Continuous single leg hops with concentration on bringing the knee as high as possible
Continuous single leg hops, combining the butt kick with the knee high action

Step Drills

Using only the hop and step, set the take off point so that the athlete lands in the sand pit
Extend the take off point to force a longer step
Set up a grid for a series of standing hop-steps where each succeeding hop-step is a little longer

Jump Drills

Stand with both feet together and take one step and jump into the pit
Using a six stride approach, just do the step and jump phases, concentrate on the drive of the jump foot trying for maximum height during the jump
Using a six stride approach, just do the step and jump phases, concentrate on the arm action