Training Structure for Young Long Jumpers
The training program for young long jumpers, as outlined, includes technical, psychological, and physical preparation divided into preparatory, competition, and transition periods. The focus is on the crucial preparatory period, involving mesocycles such as introductory, basic, special, and technical preparation. Specific workout details, including flexibility, jumping, strength, and endurance exercises, are provided to enhance performance in long jump events.
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The technical training for young long jumpers Piotr Bora
Technical preparation Psychological preparation Motor abilities Long jump Body building ?
The indoor macrocycle is divided into three periods: preparatory competition transition
Tab. 1 The structure of the indoor season for young long jumpers Preparatory Competition Transition Period No of weeks 12 4-6 2
Preparatory Period It is the most important and also most difficult part in the training cycle The main goal is to prepare an athlete for an intense competition period
The typical preparatory period consists of four mesocycles: introductory basic special preparation technical preparation
Tab.2 The example of the indoor preparatory period structure for young long jumpers Preparatory Period Special Preparation Technical Preparation Mesocycles Introductory Basic Number of 2 3 4 3 weeks
Introductory Mesocycle Monday flexibility + jumping + el. of LJ technique Tuesday strength Wednesday general warm up Thursday --------- Friday flexibility + el. of speed Saturday - general endurence Sunday - -------------
Introductory Mesocycle The technical workouts consist of: imitations of take off
Introductory Mesocycle 1. Warm up 2. Flexibility 3. Jumping 4. El of LJ technique: Imit. of take off, 1 step 3x8 (TL), 1x8 (SL) Imit. of take off, 3 steps 5. Jogging 5 6. Flexibility drills 10 3x6 (TL), 1x6 (SL)
Basic Mesocycle Monday jumping + el. of LJ technique Tuesday strength Wednesday flexibility + el. of speed Thursday --------- Friday - flexibility + jumping Saturday - general endurance Sunday - -------------
Basic Mesocycle The technical workouts consists of: imitation of take off rhythm of take off
Basic Mesocycle 1. Warm up 2. Jumping 3. El. of LJ technique: Imit. of take off, 1 step 3x8 (TL), 1x8 (SL) Imit. of take off, 3 steps 3x6 (TL), 1x6 (SL) Rhythm of take off, 1 step 3x6 (TL), 1x6 (SL) Rhythm of take off, 3 steps 3x4 (TL), 1x4 (SL) 4. Jogging 5 5. Flexibility drills 10
Special Preparation Mesocycle Monday LJ technique Tuesday strength Wednesday flexibility + speed Thursday --------- Friday - flexibility + jumping Saturday - speed endurence Sunday - -------------
Special Preparation Mesocycle The technical workouts consists of: standing long jump short approach + take off short technique rhythm of take off
Special Preparation Mesocycle 1. Warm up 2. LJ technique: Rhythm of take off, 1 step 3x6 (TL), 1x6 (SL) Rhythm of take off, 3 steps 3x4 (TL), 1x4 (SL) Standing long jump 6x (3x both legs, 2xTL, 1xSL) Approach (6-8 steps) + take off 4-6x Short technique (approach 6-8 steps) 4-6x 3. Runs 6x60 m 4. Flexibility drills 10
Technical Preparation Mesocycle Monday LJ technique Tuesday strength Wednesday flexibility + speed Thursday --------- Friday - LJ technique Saturday - flexibility + speed Sunday - -------------
Technical Preparation Mesocycle The technical workouts consists of: short technique full approach + take off rhythm of take off short approach + take off
Technical Preparation Mesocycle 1. Warm up 2. LJ technique: Rhythm of take off, 1 step 2x6 (TL), 1x6 (SL) Rhythm of take off, 3 steps 2x4 (TL), 1x4 (SL) Approach (10-12 steps) + take off Short technique (approach 10-12 steps) 3. Runs 6x60m 4. Flexibility drills 10 4-6x 4-6x
Technical Preparation Mesocycle 1. Warm up 2. LJ technique: Rhythm of take off, 3 steps 2x4 (TL), 1x4 (SL) Approach (10-12 steps) + take off 2-3x Short technique (approach 10-12 steps) 4-6x Approach (full 16-18 steps) + take off 3-4x 3. Jogging 5 4. Flexibility drills 10
Competition Mesocycle Monday strength Tuesday LJ technique Wednesday flexibility + speed Thursday general warm up Friday - ---------- Saturday - competition Sunday - -------------
Competition Mesocycle The technical the workouts consists of: short technique full approach + take off rhythm of take off short approach + take off
Competition Mesocycle 1. Warm up 2. LJ technique: Rhythm of take off, 3 steps 2x4 (TL), 1x4 (SL) Approach (12 steps) + take off 2-3x Short technique (approach 12 steps) 4-6x Approach (full: 16-18 steps) + take off 3-4x 3. Jogging 5 4. Flexibility drills 10
Transition Period The Transition Period is a consequence of the two previous periods of training The period is not indicated for passive relaxation due to the need to start the next training period with a higher sport level
Transition Mesocycle Monday general strength Tuesday -------------- Wednesday flexibility + el. of LJ technique Thursday --------- Friday general warm up Saturday - ------------- Sunday - -------------
Transition Mesocycle The technical workouts consist of: imitations of take off
Transition Mesocycle 1. Warm up 2. Flexibility 3. El. of LJ technique: Imit. of take off, 1 step 4x8 (TL), 2x8 (SL) Imit. of take off, 3 steps 4x6 (TL), 2x6 (SL) 4. Runs 5. Flexibility drills 10-15 6x60-80 m
Thank You piotrbora@interia.pl +48 609 099 959
