Jumpers In-Season Training

WORKOUT

PRACTICE

LONG

- silly walks (start and end)

- https://www.youtube.com/watch?v=-A8632_Nx6k jump landing with chair or bleachers *4

.. get legs to chest

.. stop arms parallel to body

- https://www.youtube.com/watch?v=FbRfuu24su0 stay airborne, arms up *6

.. small box further back

- flat flat drill w/ small box & big box *4

.. legs out

- legs out over pole

- many approaches

- 1 full jump

TRIPLE

- silly walks (start and end)

- skip with arm action*4

.. https://www.youtube.com/watch?v=8FVvoBTpySU

- https://www.youtube.com/watch?v=17b0VOUqOmU ground contact, *4

.. b skips

- 1st to 2nd phase *4

.. good form, pull through, toes up

.. https://www.youtube.com/watch?v=lv937jrf90w

- https://www.youtube.com/watch?v=BuPtn-ub1wI improve step phase

.. each phase should get longer

- many approaches

- 1 full jump

HIGH

- silly walks (start and end)

- mat work (fall backs, bridge and snap, whales off plyo w/ small mat) *8

- 10 tornadoes

- Circle drill - first lean, then jump straight up, then add arms *4

- feeling curve drill *4

- short approach head looking back *4

- short approach legs perpendicular to the bar *4

- scissors - get knee to bar *4

- full jumps

.. 4 in under pr

.. one miss