THE MICROCYCLE PLAN

EVENT : LONG JUMP

GOAL PERFORMANCE
: _________________________________
PREVIOUS YEARS BEST PERFOMENCES
: _________________________________
_________________________________
PREPARATION
PERIOD
GENERAL
PHASE

MALE
FEMALE
AGE : _____________ YEARS
TRAINING AGE : _________YEARS
NAME : _____________________________

MESOCYCLE
MICROCYCLE
DAY

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

DETAIL OF
SESSION

Coordination /
Technical

Coordination /
Technical

Endurance

Speed

Rest

Strength / General

Coordination /
Technical

Fartlek
Drills
1. High Knee
2. Straight Knee
3. Ankling
4. Bounding
Speed
Rhythm Run

Jumps
I : 70%
V :3x7
R : 3 / 5
Strength
Multi Throw with
Medicine ball
1. Back Throw
2. Side Throw
3. Vertical Throw

LOADING

Medium

Medium

I : 60%
V : 5 x 3 x 20m
R : 3 / 5
1. Sprint
2. Slow Jog
3. Striding
4. Walk
Flexibility
PNF
e.g
1. Groin
2. Biceps
3. Triceps
4. Deltoid
5. Gastronemius

Low

( Sub Maximal
Approach )

Hill Up
I : 80%
V : 10 x 35m
R : 5 / 10

Jumps
I : 70%
V :2x7
R : 3 / 5

Flexibility
PNF
e.g
1. Groin
2. Biceps
3. Triceps
4. Deltoid
5. Gastronemius

Circuit
I : 90%
V : 2 x 30 x 8
R : 2 / 5
e.g
1. Sit Up
2. Push Up
3. Burpee
4. Shuttle Run
5. Back Arch

High

THE MICROCYCLE PLAN

Regeneration

Medium

Jumps
( Medium
Approach )
I : 80%
V : 10 x 3.5m
R : 3 / 5
Stabilization /
Balance
Flexibility
PNF
e.g
1. Groin
2. Biceps
3. Triceps
4. Deltoid
5. Gastronemius

High

EVENT : LONG JUMP

GOAL PERFORMANCE
: __________________________________
PREVIOUS YEARS BEST PERFOMENCES
: __________________________________
__________________________________
PREPARATION
PERIOD
SPECIFIC
PHASE

MALE
FEMALE
AGE : _____________ YEARS
TRAINING AGE : _________YEARS
NAME : _____________________________

MESOCYCLE
MICROCYCLE
DAY

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

DETAIL OF
SESSION

Coordination /
Technical

Strength
( Speed /
Explosive )

Regeneration

Speed
( Acceleration )

Regeneration

Coordination /
Technical

Strength
( Speed /
Explosive )

Pure technical
drills & take off
I : 80%
V :2x4
R : 1 / 3
Speed
( Event Specific )
1. Approach Run
2. Run Up
I : 90%
V :1x3
R : 2 / 3

LOADING

Medium

Visualization

Swimming 30
1. Run Up 30m

Weight with
medicine ball
e.g
1. Half Squat
2. Bench Press
3. Standing Torso
Twist
4. Jump Throw
5. Vertical
Extension
6. Upward Throw
7. Degree Leg
Lift
8. Hyper Catch &
Throw

High

2. Take Off &

Landing
( 5 7 strides )

Specific Technical
Exercises
1. 3 steps jump
2. 5 steps jump
3. 7 steps jump

I : 90%
V :2x3
R : 2 / 3

I : 80%
V :2x4
R : 3 / 4

Multi Jumps
e.g
1. Hurdle Jumps
2. Cross Cone
Hop
3. Up Down
Stairs

Flexibility
PNF
e.g
1. Groin
2. Biceps
3. Triceps
4. Deltoid
5. Gastronemius

Reg
Generation

Medium

THE MICROCYCLE PLAN

Regeneration

Low

Medium

EVENT : HIGH JUMP

MALE
FEMALE
AGE : _____________ YEARS
TRAINING AGE : _________YEARS
NAME : _____________________________

GOAL PERFORMANCE
____________________________________________
PREVIOUS YEARS BEST PERFOMENCES ____________________________________
____________________________________
PERIOD
PREPARATION
PHASE
GENERAL
MESOCYCLE
MICROCYCLE
DAY
DAY 1
DAY 2
DAY 3
DAY 4
Coordination /
Technical
I = 70%
V= 2 X 6X10 M
R = 1 / 3 min
Approach Run
(General)
- General running
- Curve running
- Curve running
with take-off

Endurance
(General)
Fartlek
I = 70%
V=3X5X20m
R=1/ 3 min
e.g
- Sprint
- Slow jog
- Striding
- Walk

Strength
(General)
I = 70%
V=2X6
R =1/3
Multi jump
-St jump and
reach
-St jump over
barrier
-Hurdles jump
- 1-2-3-Drill
LOADING

MEDIUM

Coordination /
Technical

Flexibility
(Dynamic)

I = 70%
V=4X5X20m
R=2/5 min
Specific Technical
Ex
- Gen running
- Bounding
- Jump &
touching ball
4m height
- Standing flop
Mental Training

e.g
-quardrisep
-knee kick
up

LOW

MEDIUM

Speed
I = 70%
V=5X3X20m
R=2/5 min
Approach Run
-Curve Running
-Curve running with
take-off

DAY 5

DAY 6

DAY 7

Coordination / Technical

Passive

Speed / Sub
Maximal

I = 70%
V= 3X5X20m
R=2/5 min

I = 70%
v=2 X 5 X 20m
R=1/3
- Acceleration
run
- Flying start
20m sprint

- Curve Run
- Jump (Medium Approach)
Flop from a high knee
approach 3 & 5 steps

Stabilization /
Balance
Flexibility / PNF
e.g
- Hamstring
- Lower back
- Groin
- Tricep
- Deltoid
- Gastronemeus

MEDIUM

Endurance ( General )
Circuit
I = 70%
V= 2X6X15 saat
R=2/5 min
-

Sit up
Leg raise
Burpe
Back extension
Chines squart
Triceps dip

HIGH

REG

MEDIUM

THE MICROCYCLE PLAN

EVENT : HIGH JUMP
GOAL PERFORMANCE
____________________________________________
PREVIOUS YEARS BEST PERFOMENCES ____________________________________
____________________________________
PERIOD
PREPARATION
PHASE
SPECIFIC
MESOCYCLE
MICROCYCLE
DAY
DAY 1
DAY 2
DAY 3
DAY 4
Coordination /
Technical
Technical Drills
e.g
- Curve Run
- Straight Run
- Speed
- Technical
Exercise

Strength
(Speed)
Multi Jump

Speed

Coordination /
Technical

I = 90%
V=4X5X20m
R=2/5 min
Rhythm Run

Regeneration

Flexibility
PNF

MALE
FEMALE
AGE : _____________ YEARS
TRAINING AGE : _________YEARS
NAME : _____________________________

DAY 5

DAY 6

DAY 7

Coordination / Technical

Strength
Speed/Explosive

Active
Rest

Strength
I = 90%
V=4X5X20m
R=2/5 min
Technical Drills
e.g
- Curve Run
- Straight Run
- Speed
- Stand tall

Circuit
I = 70%
V= 2X 6X 15 saat
R=2/5 min
e.g
- Sit Up
- Leg Raise
- Press Up
- Burpee
- Back Extension
- Chines Squat

Neuromuscular
Axtivities

Slow Walk
(30 mins)

Speed
- Curve Run

Flexibility
LOADING

MEDIUM

HIGH

LOW

MEDIUM

THE MICROCYCLE PLAN

EVENT : SPRINT

HIGH

HIGH

REG

GOAL PERFORMANCE
____________________________________________
PREVIOUS YEARS BEST PERFOMENCES ____________________________________
____________________________________
PERIOD
PREPARATION
PHASE
GENERAL
MESOCYCLE
MICROCYCLE
DAY
DAY 1
DAY 2
DAY 3
DAY 4
Coordination /
Technical
I = 75%
V= 4 x 5x15 M
R = 2/5 min
e.g
-High knee
-Butt kick
-Ankling
-Skip hop
-Bend knee
bounding
Speed
Acceleration run
I = 75%
V = 3 x 5 x 30m
R = 1/3 minutes
Flexibility

LOADING

HIGH

Strength
(General)

Flexibility
PNF

Endurance

MALE
FEMALE
AGE : _____________ YEARS
TRAINING AGE : _________YEARS
NAME : _____________________________

DAY 5

DAY 6

DAY 7

Speed

Coordination /
Technical

Rest

Fartlek

Acceleration run

I = 70%
V=5X3X20m
R=2/5 min

I = 75%
V = 3 x 5 x 30m
R = 1/3 minutes

Circuit Training
Mini Games
I = 75%
V= 3 x 9x20 sec
R= 1/3 minutes

e.g
-Sprint
-Slow Jog
-Striding
-Walk

e.g
- Push up
- Sit up
- Shuttle run
- Chin-up
- Back extension
- Squat
- Leg Raise
- Tricep Dip
- Burpee

Flexibility
Dynamic

I = 100%
V =10 X 3 stride
R = 1.30
Flexibility
PNF
Mini Games

LOW

MEDIUM

THE MICROCYCLE PLAN

Reaction
I = 100%
V = 8 X 3 stride
R = 2
General Strength
- Weight
I = 70%
V = 3 X 10
R = 2 / 5 min
e.g
- Half Squat
- Split
( frontal &
lateral )
- Lunges
- Bicep Curl
- Tricep Curl
- Deep knee
bend

e.g
- quardrisep
- knee kick up

Flexibility
Static

MEDIUM

Starting with
block and without
block

LOW

HIGH

REG

EVENT : LONG JUMP

GOAL PERFORMANCE
: __________________________________
PREVIOUS YEARS BEST PERFOMENCES
: __________________________________
__________________________________
COMPETITION
PERIOD
PRE COMPETITION
PHASE
MESOCYCLE
MICROCYCLE
DAY
DETAIL OF
SESSION

MALE
FEMALE
AGE : _____________ YEARS
TRAINING AGE : _________YEARS
NAME : _____________________________

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

Strength

Coordination /
Technical

Stabilization
/ Balance

Regeneration
( Hydrotheraphy )

Test /
Competition /
Evaluation

Regeneration

Regeneration

( Swimming 30 )

( Visualization )

High

Regeneration

Regeneration

Weight with
medicine ball
e.g
1. Half Squat
2. Bench Press
3. Standing Torso
Twist
4. Jump Throw
5. Vertical
Extension
6. Upward Throw
7. Degree Leg
Lift
8. Hyper Catch &
Throw
I : 60%
V :1x3
R : 2 / 3

Specific
Technical
Exercises
1. 3 steps jump
2. 5 steps jump
3. 7 steps jump

Flexibility
( Dynamic )

I : 80%
V :1x3
R : 3 / 4
Speed
( Acceleration )
Approach Run
I : 80%
V : 2 x 3 x 30m
R : 3 / 4
Whole
Sequences

LOADING

Medium

High

Low

Regeneration

THE MICROCYCLE PLAN

EVENT : HIGH JUMP

GOAL PERFORMANCE
____________________________________________
PREVIOUS YEARS BEST PERFOMENCES ____________________________________
____________________________________
PERIOD
COMPETITION
PHASE
PRE-COMPETITION
MESOCYCLE
MICROCYCLE
DAY
DAY 1
DAY 2
DAY 3
DAY 4
Coordination /
Technical

I =90%
V= 2 (5X15 M)
R = 7 min
Endurance
( General )
Curve Run

Weight / Speed
Explosive
I =90%
V= 2 (6X10 M)
R = 7min
e.g
Squat
Striding
Hamstring
Lateral Pulls
Bench Press
Calf
Flexibility
- Static

LOADING

MEDIUM

HIGH

Coordination /
Technical
Jump
( Medium
Approach )

Regeneration
- Active
- Motivation
- Competition Warm
Up

MALE
FEMALE
AGE : _____________ YEARS
TRAINING AGE : _________YEARS
NAME : _____________________________

DAY 5

DAY 6

DAY 7

Test
(Full Approach)

Active Rest

Full Rest

- Starting Height
1.20 m
- Reach Height
1.35M

Post Mortem
(Feedback)

I = 90%
V= 2 (6X10 M)
R = 3/5 min

Regeneration
Mental Training

LOW

LOW

HIGH

REG

REG