1. Training must be progressive in some way in order for continued adaptation to occur
2. Adaptations are specific. General training will cause general adaptation
3. Many short training phases will allow greater continued development than fewer longer phases
4. General training transitions to specific training over time
5. Intensity is the most important training variable for jumpers
6. Adaptations occur when stress is experienced for a long enough time and at a high enough frequency
7. General mobility and flexibility should be maintained at all times
8. Quality of training far outweighs the importance of quantity of training
9. Sprinting speed is very important but the ability to transition into a take off at speed is more important
10. Maximum strength is of huge importance for jumpers
11. Olympic weight lifting exercises should be the bases for strength/power development
12. Bilateral exercises gradually transition towards unilateral exercises
13. Do not be afraid to occasionally rest instead of train. Listen to your mind and body
14. Visual control is of huge importance with regards to legal jumping
15. Convince yourself that it is OK to take off from the back of the take off board
16. The most common mistake that does not receive a lot of attention is the ability to land efficiently.
17. Landing efficiently should not be complicated. Dig heels out in front and pull hips through. Let momentum take you
18. Recovery and rest need lots of attention. Away from training do all you can you aid recovery
19. If you can run fast, bound far, clean and squat a lot, and have average or better technique the odds are you can perform well in the horizontal jumps
20. Injury prevention training should be included throughout the entire training year
21. A strong lower back and core will go a long way to prevent injuries
22. Take your time during training sessions. Too much rest is always better than not enough
23. Set yourself training goals for each phase. Write them down and look at them daily
24. Keep stats on your training. Log every single number you can throughout your journey as an athlete and coach
25. Under training can be just as negative as over training
26-50
26. Your body should feel considerably different during unload weeks. If the difference is not extremely noticeable you should re-think your unload strategy
27. Speed and power development should be the primary focus on training for jumpers
28. Once extremely high levels of speed and power have been achieved the jumpers fait lies firmly in technique and mental ability
29. The majority of physical adaptations achieved through this type of training will occur within the central nervous system
30. Plyometric training is very important but is often used in too large volumes. Generally 3-4 exercises should be used per session with lots of rest between sets and exercises
31. The ability of the take off leg to handle forces and not buckle will largely determine jump distance
32. Training variety is important but deliberate progressions need to be a focus throughout the year
33. Progressions are individual and should be used only when the athlete is ready to progress
34. Increase training intensity rather than training volume
35. In order for a fatigued athlete to perform quality work the overall load must be decreased
36. If you can squat 2.2 times and clean 1.6 times your body weight you are at a very high level with those exercises
37. Maximum strength highly correlates with static jump exercises such as standing bounding, vertical jumping and very short approach long/ triple jumps
38. Maximum speed and speed weights highly correlates with long approach long/ triple jump and running bounding exercises
39. The more you have of a specific ability related to horizontal jumps performance the less you need of another to perform well
40. If you can only train 3 times per week you should include a technical session with plyometric training, a sprinting session with plyometric training, and a weight training session
41. Keep upper body bulk/ size to a minimum. You do not need a big upper body to sprint fast, jump far, or to lift heavy weights
42. After sufficient strength is achieved the focus should switch to the speed at which you can move 50-80% of your maximum
43. Visualize perfect technique on a regular bases. This includes hitting the board legally
44. Find a pair of training sneakers and spikes that you like and always buy the same ones
45. Performing squat exercises while raising your heels an inch or two off the ground can greatly benefit your lower back
46. Be ready to compete. Arrange your training accordingly and do not waste meets on short approach jumps
47. Periodically change your warm up routine 48. Do not over analyze your technique, training and performance. This will cause more problems than you had before
49. Lay flat with your feet up high against a wall at least 15 minutes a day
50. Find a supplement combination that you like and stick with it. Typically, a creatine source, a protein and amino acid supplement, a pre-training boost and other recovery aid supplements work well
If you enjoyed this post, be sure to check out 101 General Tips For The Horizontal Jumps: Part 2
About Nick:
Nick Newman, M.S. is a jumps expert, athletic performance coach, and top 5 ranked British Long Jumper with a current best of 7.80m (25’7). He was born and raised in Great Britain, where he graduated in 2001 with a two year A-level in Sport Science from Durham Community College. His bachelor’s degree is in Exercise Science from Manhattan College in New York in 2006 and in 2009 he earned a graduate degree in Human Performance and Sport Psychology from California State University Fullerton. Nick has been a lifelong researcher and contributor to sport science, specializing in the jumps. His most recent work has been authoring: “The Horizontal Jumps: Planning for Long Term Development”. Keep up to date on Nick’s most recent articles at his website www.jumPRathletics.com
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