Development of Jumping Events for Athletes: Training and Technique Overview
Dive into the world of jumping events with Piotr Bora, exploring the progression from beginners to senior athletes. Discover the essential role of coaches in planning training programs, focusing on strength, speed, endurance, and technique for different age groups. From basic drills to competition strategies, this comprehensive guide covers a range of skills and tips to enhance athletic performance in jumping events.
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Presentation Transcript
Jumping events development from beginners to senior athletes Piotr Bora
Planning of training programs is the primary responsibility of the coach
AGE till 14 Strength - sport games (strength) start to teaching basic strength drills shot throwing (medicine ball) Speed - sport games (speed) teaching special speed drills (skips A, B, C) accelerations 20-40 m Endurance - sport games jogging
AGE till 14 Technique High jump teaching basic technique (Scissor) teaching el. of technique ( imitation of take off)
AGE till 14 Technique Long jump teaching basic technique ( Sail) teaching el. of technique ( imitation of take off)
AGE till 14 Technique Triple jump teaching multibounds (LL-RL)
AGE till 14 Jumping - Flexibility - hurdle drills (walking) sport games (jumping) No of training session - 2
AGE till 14 Competition - school, district, local Sprints 60m, 100m, 200m, 60m hurldes, 100/110m hurdles, relays Jumps long jump and high jump (basic technique) Throwers shot put (small loads), medicine ball, cricket ball Multievents (60m, long/high jump, cricket ball, 600m-girls/ 1000m boys)
AGE 14-15 Strength - sport games (strength) teaching basic strength drills shot throwing Speed sport games (speed) teaching special speed drills (skips A, B, C) accelerations 20-40 m Endurance sport games jogging easy runs distance 80-120 m
AGE 14-15 Technique High jump - teaching Scissor technique teaching el. of technique ( imitation and rhythms of take off)
AGE 14-15 Technique High jump - teaching Flop technique special acrobatic drills teaching el. of technique ( imitation and rhythms of take off)
AGE 14-15 Technique Long jump - teaching technique (Sail) teaching el. of technique ( imitation and rhythms of take off)
AGE 14-15 Technique Triple jump - teaching mulitibounds ( LL-RL, LL, RL)
AGE 14-15 Jumping sport games teaching multibounds Flexibility hurdle drills (walking, skipping) No of training session 3
AGE 14-15 Competition - school, district, regional Sprints 60m, 100m, 200m, 60m hurldes, 100/110m hurdles, relays Jumps long jump and high jump (basic technique) Throwers shot put (small loads), medicine ball, cricket ball Multievents (60m, long/high jump, cricket ball, 600m-girls/ 1000m boys)
Tab. 1 The example of the annual training plan U-15 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 MONTH 1 January 2 WINTER HOLIDAY February 3 March 4 April 5 May 6 June 7 July 8 SUMMER HOLIDAY August 9 September 10 UNC U-15 October 11 November 12 December national competitions regional training camp
AGE 16-17 Strength - teaching basic strength drills basic strength drills (small loads) Speed teaching special speed drills (skips A, B, C) accelerations 20-40 m run distance 40-60 m Endurance sport games jogging easy runs distance 80-150 m
AGE 16-17 Technique High jump - teaching technique (Flop) special acrobatic drills special drills (rhythms of take off)
AGE 16-17 Technique Long jump - teaching technique (Hitch-Kick or Hang) special drills (rhythms of take off)
AGE 16-17 Technique Triple jump - teaching basic technique (Single or Double Arm) and mulitibounds: (LLL RRRR, LLR-LLR)
AGE 16-17 Jumping sport games multibounds (LL-RL, LL, RL, LLLL-RLRL) Flexibility hurdle drills (walking, skipping) No of training session 3-4
AGE 16-17 Competition regional, national, international Sprints 100m, 200m, 100/110m hurdles, relays Jumps long jump, high jump and triple jump (basic technique) Multievents heptathlon girls, decathlon - boys
Tab. 2 The example of the annual training plan U-17 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 MONTH 1 NIJC SPA A January 2 ZAKOPANE February 3 March 4 SPA A April 5 SPA A May 6 EYOT June 7 NC U-17 July 8 SPA A NANKIN YOG August 9 September 10 October 11 SZCZYRK November 12 December international competitions national competitions national training camp regional training camp international training camp
AGE 18-19 Strength - strength drills (small and medium loads) Speed accelerations 20-40 m run distance 40-60 m accelerations in curve 20-40 m (high jump) Endurance sport games jogging easy runs distance 100-200 m
AGE 18-19 Technique High jump - teaching technique (Flop) special acrobatic drills special drills (rhythms of take off)
AGE 18-19 Technique Long jump - teaching technique (Hang or Hitch-Kick) special drills (rhythms of take off)
AGE 18-19 Technique Triple jump - teaching technique (Single or DoubleArm) special drills (multibounds)
AGE 18-19 Jumping multibounds (LL-RL, LL, RL, LLLL-RLRL) hurdle hops plyometrics drills (small and medium loads) Flexibility hurdle drills (walking, skipping) No of training sessions 4-5
AGE 18-19 Competition regional, national, international Sprints 100 m, 200 m, relays Jumps long jump, high jump and triple jump Multievents heptathlon girls, decathlon - boys
Tab. 3 The example of the annual training plan U-19 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 MONTH 1 NIJC SPA A January 2 ZAKOPANE February 3 March 4 SPA A April 5 SPA A May 6 NC U--19 June 7 SPA A USA WJC Eugene July 8 August 9 September 10 October 11 SZCZYRK November 12 December international competitions national competitions national training camp regional training camp international training camp
AGE 20-23 Strength - strength drills (medium and high loads) Speed accelerations 20-40 m run distance 40-60 m accelerations in curve 20-40 m (high jump) Endurance jogging run distance 100-200 m
AGE 20-23 Technique High jump - Flop technique special acrobatic drills special drills (rhythms of take off) Long jump - individual technique: (Sail, Hang, Hitch-Kick) special drills (rhythms of take off) Triple jump - individual technique: (Single Arm, DoubleArm) special drills (multibounds)
AGE 20-23 Jumping multibounds (LL-RL, LL, RL, LLLL-RLRL) hurdle hops plyometrics drills (medium and high loads) Flexibility hurdle drills (walking, skipping) No of training sessions 5-6
AGE 20-23 Competition regional, university, national, international Sprints 100 m, 200 m, relays Jumps long jump and triple jump high jump
Tab. 4 The example of the annual training plan U-23 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 MONTH 1 SPA A January 2 NIC SPA A February 3 WIC Sopot SZCZYRK March 4 SPA A SPA A April 5 ITALY May 6 ETC June 7 SPA A July 8 NC EC ZURICH August 9 NC U-23 September 10 October 11 SZCZYRK November 12 SPA A December international competitions national competitions national training camp international training camp
AGE over 23 Strength - strength drills (medium, high and maximum loads) Speed accelerations 20-40 m run distance 40-60 m accelerations in curve 20-40 m (high jump) Endurance jogging run distance 100-200 m
AGE over 23 Technique High jump - Flop technique special acrobatic drills special drills (rhythms of take off) Long jump - individual technique: (Sail,Hang, Hitch-Kick) special drills (rhythms of take off) Triple jump - individual technique: (Single Arm, DoubleArm) special drills (multibounds)
AGE over 23 Jumping multibounds (LL-RL, LL, RL, LLLL-RLRL) hurdle hops plyometrics drills (high and maximum loads) Flexibility hurdle drills No of training sessions 5-8
AGE over 23 Competition regional, university, national, international Jumps long jump and triple jump high jump
Tab. 5 The example of the annual training plan SENIOR 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 MONTH 1 SPA A January 2 NIC SPA A February 3 WIC Sopot SZCZYRK March 4 SPA A SPAIN April 5 ITALY May 6 ETC June 7 SPA A July 8 NC EC ZURICH August 9 September 10 October 11 SZCZYRK November 12 SPA A December international competitions national competitions national training camp international training camp
