Horizontal Jump Training Reid Oldenburg East Troy High School
Background In my third year at East Troy High School Physical Education Teacher Horizontal Jumps Coach Defensive Coordinator for the Football Team
A Little History 2011 State Meet Bryzena Santos 3 rd Place TJ with a jump of 36 6.5 Qualified for LJ with a jump of 16 11.5 Cody Zaeske 6 th Place TJ with a jump of 44.5 Qualified for LJ with a jump of 21 4.25 Caitlin Dolan Qualified for TJ with a jump of 33 4.75
A Little History 2012 State Meet Cody Zaeske 1 st Place TJ with a jump of 46 6.75 1 st Place LJ with a jump of 23 8.75 (STATE RECORD) Bryzena Santos 1 st Place LJ with a jump of 18 6.5 5 th Place TJ with a jump of 35 4 DJ Sweet 7 th Place LJ with a jump of 21 3.25 8 th Place TJ with a jump of 42 4.75
School Top 10 Achievements 5 Girl Triple Jumpers 3 Girl Long Jumpers 3 Boy Triple Jumpers 2 Boy Long Jumpers
School Records Broken Boys Long Jump 23 8.75 (State Record) Boys Triple Jump 46 7.25 Girls Long Jump 18 6.5
Coaching Philosophy No Pressure Situations Failure is okay Sprinting is key Bleachers/Hills
Here s What I Do on Day 1 with Jumpers Set clear expectations Set obtainable goals with each athlete Plyos, Plyos, and more Plyos If they can t handle the hard work I suggest another event for them
Seasonal Training Once a week Plyos Once a week form Sprint Training is essential Treat all meets as if they are a practice
Jump Training (Plyos) Emphasis on different muscle groups Use different speeds I stay away from big boxes with younger jumpers Recover while you work 30 seconds on 15 seconds rest Progressively make harder as the year goes on
Quick Line Jumps Forward
Quick Line Jumps Side to Side
Knee Tuck Jumps
Calf Raises
Power Jumps
One Legged Squat
Lunge Jump
One Legged Squat (other leg)
Burpee
Runway Approach Every athlete is different Younger athletes I have take a 5 step approach Varsity athletes I have take a 7 8 step approach Make a note of what foot they start with, how they start, and measure the distance of their first step
Runway Approach Make a note of the difference between LJ and TJ approach As season moves on, the distance from the board should get larger Highest speed at the board Eyes up
Long Jump 3 easy rules to remember Run as fast as you can Jump as high as you can Aim for the end of the pit
Technique Drills Keep it simple Work on one phase of the jump Don t sweat the little things
Penultimate Step I NEVER talk to the athletes about this very important step I find drills that help work on the penultimate step If I tell the athlete to jump as high as they can, the penultimate step tends to happen naturally
Penultimate Drills
Flight Phase The sail technique I use with the younger athletes Take off and aim for your toes I try to have the varsity athletes hang in the air Important aspects to watch are that their knees are below their hips and arms are over their head The last flight phase technique is the hitch kick I try and stay away from this technique: it causes more harm than good
Flight Phase Drills
The Landing Can be the difference between winning the event and not placing in the event Things I watch for in the landing varies upon which flight phase the athlete uses
The Sail Landing I have the younger athletes work on reaching for their toes Aim their feet for the end of the pit Toe Touch Drill
The Hang Landing I work on the athlete throwing their hands from above their head, down in front of their body, to behind their back, and then finally tuck back into their chest. Feet are again aiming for the end of the pit. Knees collapse on impact and their butt replaces their heals
Triple Jump I have found that if there is a phase of the triple jump that is off, it is probably because of a poor phase before that. When my jumpers second phase of their jump is too short, it is usually because their first phase was too high You can always hear if the phases of the jump are off
Triple Jump Take off The take off is different from a long jump I like my athletes to have a lower take off Easier to maintain speed through the jump My favorite drill for this is the hurdle drill
Cycle Phase This is the very first thing I work on with rookie jumpers Bring the heal to the butt Just like riding a big bicycle
Cycle Phase
Bounding Phase I believe the hardest phase to get right Good knee drive Work on keeping the knee parallel to the ground Lag leg extended backwards with a bend in the knee
Bounding Drills
Final Jump Phase If the speed of the jump hasn t dropped dramatically, I teach the same as the Long Jump. If speed is an issue then I coach them to explode out instead of up.
Final Jump Drills
Off Season I always suggest that the athletes go out for a fall and winter sport I believe cross training and the experiences they will have are very important If they choose not to go out for a fall or spring sport I make sure they weight training and running
Off Season Olympic Lifts Core Plyos Running
Youtube I find tons of drills on youtube Network with other coaches If you don t like the drill after your athletes try it find something new
Questions? Reid Oldenburg oldrei@easttroy.k12.wi.us 262.492.1656