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Jumps - six week program

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Jumps Six Week Program First Step The first step will be target setting, identifying and analyzing the problem. My personal best in Long Jump is 5.78m and my personal best in Triple Jump is 12.20m. I wish to improve these distances greatly over this six week program. To do this I will use many recourses such as books, internet and one to one talking with my coach. My training sessions will consist of: * plyometrics * Speed Work * Weights * Technique Each of the these sessions will take place once a week for 6 weeks. To see if I have improved I will first I will take three jumps in both Long Jump and Triple Jump to see my potential now and at the end of the six weeks I will then test myself again to see if I have improved. As you can see in my list there is no general fitness heading as I achieve my entire general and much needed fitness from my speed work, weights session and plyometrics exercises. Fitness is a key factor in the summer as it is the time for competitions and I will need to perform consistently all four to five months of the season. A good health and general fitness will carry me through and make this able. ...read more.


and the group of muscles that it supplies, makes it possible for high frequency movements to occur. The whole process is not totally clear but the complex coordination and timing of the motor units and muscles most certainly must be rehearsed at high speeds to implant the correct patterns. Flexibility and a correct warm up will affect stride length and frequency. Stride length can be improved by developing muscular strength, power, strength endurance and running technique. The development of speed is highly specific and to achieve it we should ensure that: * Flexibility is developed and maintained all year round. * Strength and speed is developed in parallel * Skill development (technique) is pre-learned, rehearsed and perfected before it is done at high speed levels. * Speed training is performed by using high velocity for brief intervals. This will ultimately bring into play the correct neuromuscular pathways and energy sources used. Sprinting speed can be developed in a number of ways: * Towing - the athlete is towed behind a motor cycle at a speed of 0.1 to 0.3 secs faster that the athlete's best for a rolling 30m. This pace is held for 20m to 30m following a gradual build up to max speed over 60m to 70m * Elastic Pull - two tubular elastic ropes are attached ...read more.


This is first very hard but with practice can be very affective. Snatch After mastering the cleaning technique, this is the next stage. When you are in the clean position you will have to prepare yourself by standing up tall. Once again all of this stage is in on move; you have to drop down under the bar and change your arms position, instead of being on top of the bar you have to be under it. This is very hard and should only be performed under supervision. The finishing position should be with the bar lever across your collar bone, with your hands supporting. Bench Press Technique Technique plays a major part in jumping as without it, control, style and efficiency would not occur. Technique is not only applied in the air but in the run up and at the board to. My technique work will consist of: * Driving for the board * At the board * Take-off Driving for the board When driving for the board the body should be upright and the arms have to be moving as fast as possible to get the correct speed for take-off. At around nine metres from the board you should be hitting top speed and at this point the body should be changing from sprinting position to jumping position. ...read more.

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