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BASIC TRAINING

Basic Weight Training For Jumpers

Here is a sample of basic jump-oriented drills and exercises.  If you master these you will be way ahead of the competition.

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  1. MARCHING/ANKLING DRILL

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    Stand TALL - do not slump, crouch or tuck the hips under

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    Stress the Dorsi-flex (toe UP) in FRONT – Plantar-flex (toe DOWN) in REAR

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    One leg at a time, alternating legs - walking

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    Alternate legs - marching; swinging the arms from the shoulders

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    Active full-foot landing – step over and drive down to drive the hips up and out

  2. THIGH SQUEEZE

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    Same as above but pulling the thigh toward the chest - use your arms to hold

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    Keep your head UP!

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    Do not sacrifice the downward foot drive for the sake of raising the thigh

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    Can be done laterally by pulling ankles up to the middle, knees to side

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    Also squeeze the ankle to the rear (buttocks) while reaching up to the sky

  3. SKIPPING

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    Same as Marching but with a dynamic "skipping" movement - alternate legs.

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    Small "double-bounce" on the support leg

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    Think of stepping "over" your opposite knee (or "popping the thigh" upward)

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    “Active” foot plant – a downward “striking” action with a full-foot landing

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    DO NOT just slap your foot out in front with a “lazy” toe

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    DO NOT contact the ground too far in front of your center of mass

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    JUMPERS ONLY

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    “Leave the trailing leg behind", then forcefully drive the thigh through ("Scissor”)

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    “Punch” elbow and thigh - BIG swing of the arms from the shoulders

  4. WALKING LUNGE

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    Step forward a comfortable distance, front knee not passing the toes of the front foot

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    Lower yourself until the rear knee LIGHTLY touches the ground ("kiss the baby") - don't collapse!

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    Drive up to the toe and step through as if walking/stepping over tall grass

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    DORSI-FLEX, DORSI-FLEX, DORSI-FLEX!

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    Plant the full foot (not toe or heel) and repeat

  5. BUTT-KICKERS

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    "Shorten" the leg by stressing dorsi-flexion

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    "Shorten" the leg by tightly pulling your heel into your buttocks

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    Pull your thigh through strongly forward and upward while thigh is "squeezed"

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    Do NOT artificially hold your knees down!  Mimic the actual sprinting movement

  6. GALLOPING

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    “Punch” free leg/knee up, then swing down and back (“running” through the air)

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    Strike the ground and extend jumping leg strongly down and back

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    Rotate jumping foot/leg tightly beneath buttocks as if stepping "over" a hurdle 

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    “Active” foot placement with a full-foot landing beneath your hips

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    Violently swing the arms from the shoulders – don’t just move them for balance.

  7. STEPPING (Alternate Leg Jumping)

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    Alternating steps – “active” foot movement to STRIKE the ground 

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    "Punch" the thigh and imagine stepping "over" the opposite knee 

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    Fast leg movements, as if skipping a stone across water

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    Leg (knee) almost straight when foot hits ground – deep knee bend + pushing = slow movement!

  8. TWO-COUNT RISE (for Jumpers only) 

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    Walking - Large "L" step, rolling into quick last step (FLAT-ROLL-FLAT/Short-Long-Short)

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    Running start, two-count rise into pop-out

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    Long Jump motion - short and quick last step - hips slightly behind the foot

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    High Jump motion - short and quick last step - hips well behind the foot

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    Triple Jump motion (NO "L-Step")

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    Single-Arm: Natural running movement

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    Arm and a Half: Hand opposite take-off leg bounces off chest and “shoots” directly outward

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    Polish Loop: Natural Run, rear arm continues back and around over your head in a large circle (as in the hitch-kick long jump) until it cycles back in front of your chest

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    Project center of mass

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    Forward, not upward for LJ and TJ

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    Upward for HJ - think of jumping away from the bar

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