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    Training Plan

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    Adrian B Nicholas
    This training plan outlines a weekly schedule for long jump and high jump athletes. Each day focuses on different components like warming up, sprinting, plyometrics, technique training, and strength training. The plan incorporates drills, repetitions, sets, and variations to progressively challenge athletes in each area over the course of the week as they work to improve their jumping performance.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Training Plan

    Uploaded by

    Adrian B Nicholas
    172 views2 pages
    This training plan outlines a weekly schedule for long jump and high jump athletes. Each day focuses on different components like warming up, sprinting, plyometrics, technique training, and strength training. The plan incorporates drills, repetitions, sets, and variations to progressively challenge athletes in each area over the course of the week as they work to improve their jumping performance.

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    Training Plan draft

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    This training plan outlines a weekly schedule for long jump and high jump athletes. Each day focuses on different components like warming up, sprinting, plyometrics, technique training, and strength training. The plan incorporates drills, repetitions, sets, and variations to progressively challenge athletes in each area over the course of the week as they work to improve their jumping performance.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    172 views2 pages

    Training Plan

    Uploaded by

    Adrian B Nicholas
    This training plan outlines a weekly schedule for long jump and high jump athletes. Each day focuses on different components like warming up, sprinting, plyometrics, technique training, and strength training. The plan incorporates drills, repetitions, sets, and variations to progressively challenge athletes in each area over the course of the week as they work to improve their jumping performance.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    Long Jump

    MONDAY TUE WED THURS


    Warming up & drills Warming up & drills Warming up & drills Warming up & drills

    Sprint (Acceleration) Sprint (speed endurance) Sprint (acceleration) Sprint (speed endurance)
    30Meters x 5 reps x 3 sets 60 meters x 5 reps x 2 sets 30Meters x 5 reps x 3 sets 60 meters x 5 reps x 2 sets

    Plyometrics Technique
    i. mini hurdles i. 3 steps take off Technique Plyometrics
    a. two legged ii. 5 steps take off with obstacles i. 3 steps take off
    (5 reps x 2 sets) ii. 5 steps take off with obstacles i. mini hurdles
    b. single legged 10 reps x 2 sets a. two legged
    (5 reps x 2 sets) 10 reps x 2 sets (5 reps x 2 sets)
    b. single legged
    ii. run over mini hurdles Strenght (circuit training) (5 reps x 2 sets)
    5 reps x 2 sets i. ankling Strength (core muscles)
    ii. squat ii. run over mini hurdles
    Technique iii. sit ups 5 reps x 2 sets
    i. 3 steps take off iv. push ups
    v. burpees
    vi. mountain climbers

    30 seconds x 2 sets

    Cooling down & Flexibility Cooling down & Flexibility Cooling down & Flexibility Cooling down & Flexibility
    High Jump

    MONDAY TUE WED THURS


    Warming up & drills Warming up & drills Warming up & drills Warming up & drills

    Sprint (Acceleration) Sprint (speed endurance) Sprint (acceleration) Sprint (speed endurance)
    30Meters x 5 reps x 3 sets 60 meters x 5 reps x 2 sets 30Meters x 5 reps x 3 sets 60 meters x 5 reps x 2 sets

    Plyometrics Technique
    i. mini hurdles i. back flips (from a platform) Technique Plyometrics
    a. two legged 5 reps x 2 sets i. back flips (from a platform)
    (5 reps x 2 sets) 5 reps x 2 sets i. mini hurdles
    b. single legged ii. 3 steps take off a. two legged
    (5 reps x 2 sets) 5 reps x 2 sets ii. back flips (without platform) (5 reps x 2 sets)
    5 reps x 2 sets b. single legged
    ii. run over mini hurdles (5 reps x 2 sets)
    5 reps x 2 sets Strenght (circuit training)
    i. ankling iii. 7 steps take off ii. run over mini hurdles
    Technique ii. squat 5 reps x 2 sets 5 reps x 2 sets
    i. back flips iii. sit ups
    5 reps x 2 sets iv. push ups
    v. burpees Strength (core muscles)
    ii. 3 steps take off vi. mountain climbers
    5 reps x 2 sets
    30 seconds x 2 sets

    Cooling down & Flexibility Cooling down & Flexibility Cooling down & Flexibility Cooling down & Flexibility

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