The Jack of All Trades: A Solution to the Sprint/Jump ConundrumReuben A. JonesColumbia University @reubenajones @columbiatf

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.

BUILD THE ATHLETE!

Mobility Speed Coordination / Skill Strength Endurance

MAIN CONSIDERATIONS

High School: 12-16 week period Race Specific Endurance Takeoff Components

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

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)

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

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’

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

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

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

SHORT RUN TRIPLE JUMP

SHORT RUN LONG JUMP

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

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…)

ELASTIC ENDURANCE SERIES: ALTERNATING BOUNDS

GENERAL PREP EXAMPLE

SPECIAL PREP EXAMPLE: 1 MEET

SPECIAL PREP EXAMPLE #2: 2 MEETS

COMPETITION CYCLE EXAMPLE

QUESTIONS? COMMENTS? CONCERNS? Special Thanks

Latif Thomas Willy Wood Marc Mangiacotti Ron Grigg Kebba Tolbert Gabe Sanders Dave Cusano Boo Schexnayder