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  • Jumpers

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    Ajib Jezzun
    5 views2 pages
    The document outlines a speed and agility training program including: - Sprints of various distances from 30m to 2k - Jumping exercises like double hops, impuls steps, and box drills - Circuit training incorporating exercises like sit ups, push ups, and burpees - Agility work like single leg drills, bounding, and two step combo bounds - Hurdle jumps and high jump training incorporating run-ups and technique drills

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    The document outlines a speed and agility training program including: - Sprints of various distances from 30m to 2k - Jumping exercises like double hops, impuls steps, and box drills - Circuit training incorporating exercises like sit ups, push ups, and burpees - Agility work like single leg drills, bounding, and two step combo bounds - Hurdle jumps and high jump training incorporating run-ups and technique drills

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    5 views2 pages

    Jumpers

    Uploaded by

    Ajib Jezzun
    The document outlines a speed and agility training program including: - Sprints of various distances from 30m to 2k - Jumping exercises like double hops, impuls steps, and box drills - Circuit training incorporating exercises like sit ups, push ups, and burpees - Agility work like single leg drills, bounding, and two step combo bounds - Hurdle jumps and high jump training incorporating run-ups and technique drills

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Jumpers Speed bound 50m, 6x ( flying start ) Double hop 60m, 5x ( flying start ) Impuls steps 30m, 7x ( flying

    start ) Long run 2k Weight training Power Clean Bench Press Incline Press Clean & Jerk Snatch Lunges Half Squat Triceps Dip Crunches 30m, 5x Circuit Training 50m 4 reps ( flying

    Sit up Push up Swing arm ( sit ) Star jump Burpee Fast feet on box Bench dips ( tricept dip ) Bicycle kicks start ).

    Single Leg ( 6 cone, 3x left, 3x right, 2 set ) Long bound ( 30m, 4x ) 40m ( 4x, sprint standing ) Bounding ( 30m, 4x ) 40m ( 4x, sprint standing ) 2 step combo bound (RRL/LLR) ( set cones at 35% hop, 30% step, 35% jump, 5x ) 40m ( 4x, sprint standing )

    Box flight/landing ( 5x )

    two foot on box & jump ( 7x ) 30m sprint ( 4x ) Box take-off ( sail flight / cycling ) ( 5x ) Approach (start, jog out) ( 7x ) 2-3 step jumps ( 7x ) run-up ( until perfect )

    HIGH JUMP Jump over 6 hurdles ( 5x ) 2 set J Sprint 30m Box rebound ( 5x ) 2 set Run-up ( until perfect ) / J sprint 30m Box jump ( box, ground, higher box ) 10x Run-up ( until perfect ) / J sprint 30m double leg Box rebound ( box, ground, box, ground, box ) 10x Run-up ( until perfect ) / J sprint 30m back over drill ( until perfect ) technique 3 step jump ( 7x ) Scissor Jumps With 3-5 step approach ( 6x )

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