The standing jump is to prefect the power into the flight stage, the arch of the back, landing and how to move your arms and hips through the flight stage. The higher you have to jump the further you need to take off from the mat. A session for this exercise will be 30minutes long and they will just practice the jump from standing and they will start off with the bar low and try and jump as high as they can. They will roughly do 30 jumps per session
The standing jump performed by me
The Sprinting is for the person to get speed in to the jump they will do short sprints to build up there speed. Each sprint will be 25m the session will be 30minutes long and they will do a sprint each minute
Before each training session we will start off with a warm up to increase our heart rate and our breathing to ensure the blood is flowing to the muscles. Then gently stretch out our muscles mainly the lower body because we are mainly using our lower body For example our Calf’s, hamstrings and quads. But we will also stretch our upper body just to make sure we don’t pull any muscles.
Apparatus
2 large crash mats
2 high jump uprights
1 high jump bar
1 sports hall
1 digital camera
Profile
Name Nick Finch
Age 15
Height 5 Foot 10 Inches
Weight 11stone 7pounds
Favourite sport Hockey
Take off foot Left
Previous experience none
Nick’s First Jump
Above: Nicks best jump before training and how the jump should be done
Nick has a lack of speed as he approaches the jump, which is mainly due to him being slightly over weight. To improve this he will have to do more sprint training to improve his speed but he does come in to the mat at a 45degree angle, he crouches just before he plants his take off foot and he plants his take off foot in the right position. His take off is very good and he drives his leg up well as you can see from the first 3 pictures he is near enough identical to the way the jump should go but of course it can still be improved. Nick has a lack of flexibility in his back as you can see from the pictures he does not arch his back over the bar and he does not flick his legs over the bar well like the other picture to improve this he should do more standing jumps. Nicks landing is quit good but he tends to turn and land on to his side this isn’t a major problem and this can be improved by doing standing jumps to improve the landing.
Nick’s Checklist before
Does he approach the jump with good speed?
Yes No
Does he approach the jump at a 45-degree angle?
Yes No
Does he crouch just before he plants his take off foot?
Yes No
Does he plant his foot in the correct position?
Yes No
Does he drive is leg up?
Yes No
Does he arch his back?
Yes No
Does he flick his legs over the bar well?
Yes No
Does he land with a flat back?
Yes No
Nick’s 4-week training program
This training program is made just for nick he has more sprinting and more standing jumps than the 3 strides because the final part of the approach and the beginning of the jump is good but his speed and final part of the are not as good so this program should be suitable to get the best results from Nick.
Profile
Name Alex porter
Age 15
Height 5 Foot 12 Inches
Weight 9stone 7pounds
Favourite sport Tennis
Take off foot Left
Previous experience practiced at school in a PE lesson
Alex’s First Jump
Above: Alex best jump before training and how the jump should be done
Alex has good speed as he approaches the jump, this is properly because Alex is very sporty but the speed can still be improved. His take off is very poor as you can see from the pictures he takes off on 2 feet, which would be a fail jump this can be improved by doing more 3 strides exercises, he also don’t come in at a 45 degree angle, doesn’t crouch before he plants his take off foot, doesn’t plant his foot in the right place and don’t drive his leg up these can be helped by the 3 strides exercises. Alex Has quite good flexibility in his back as you can see from the pictures he bends his back over the bar very well and flicks his legs up over the bar like the other picture. Alex’s landing is OK but he tends to land quite high up on his neck, which could be very dangerous so to improve this he should do more standing jumps and 3 strides to improve the landing.
Alex’s Checklist before
Does he approach the jump with good speed?
Yes No
Does he approach the jump at a 45-degree angle?
Yes No
Does he crouch just before he plants his take off foot?
Yes No
Does he plant his foot in the correct position?
Yes No
Does he drive is leg up?
Yes No
Does he arch his back?
Yes No
Does he flick his legs over the bar well?
Yes No
Does he land with a flat back?
Yes No
Alex’s 4-week training program
This training program is made just for Alex he has more 3 strides and more standing jumps than the sprinting because his speed is fine but his take off and landing need to be improved so this program should be suitable to get the best results from Alex.
Profile
Name Adam Colman
Age 15
Height 5 Foot 10 Inches
Weight 10stone 2pounds
Favourite sport Hockey
Take off foot Left
Previous experience practiced at school in a PE lesson
Adam’s First Jump
Above: Adam best jump before training and how the jump should be done
Adam has good speed as he approaches the jump, this is properly because he is very sporty but the speed can still be improved. His take off is very good too as you can see from the first 3 or 4 pictures, which are very similar to the way, it should be done but it can still be improved. He also comes in to the bar at a 45degree angle, crouches before he plants his take off foot, plants his take off foot in the right position and drives his leg up well. Adam’s flexibility in his back is not so good as you can see from the pictures he doesn’t arch his back over the bar very well or flick his legs over the bar well like the other picture to improve this he needs to do more standing jumps exercises Adam’s landing is very good he land on the flat part of the back, which is near enough perfect.
Adam’s Checklist before
Does he approach the jump with good speed?
Yes No
Does he approach the jump at a 45-degree angle?
Yes No
Does he crouch just before he plants his take off foot?
Yes No
Does he plant his foot in the correct position?
Yes No
Does he drive is leg up?
Yes No
Does he arch his back?
Yes No
Does he flick his legs over the bar well?
Yes No
Does he land with a flat back?
Yes No
Adams’s 4-week training program
This training program is made just for Adam he has more standing jumps than the 3 strides and sprinting because his speed and everything else is fine but his flight stage needs to be improved so this program should be suitable to get the best results from Adam.