Jumps Event Periodization Yearly Training

Overview
The seasons training program is based on the six phases detailed on my Planning
page where each phase comprises of a repeated four week plan. The workload in the
first three weeks of the plan should increase each week (easy, medium, hard) and the
4th week comprise of active recovery and evaluation tests to monitor training progress.
The aim of the 4 week cycle is to build the athlete up to a level of fitness (3 weeks),
allow a recovery (1 week), build you up to higher level of fitness, allow a recovery and so
on. Remember a plan is athlete specific and the results of the tests in the 4th week
can be used to adjust the training in the next four week cycle to address any limitations.

Coaching Points
When coaching the jumps with young athletes focus on the following points:
1. Fast controlled approach
2. Fast extension of ankle, knee and hip at take off
3. Long and thin in the air
4. Controlled landing

Year Training Program

The plan is based on three training sessions per week with the major competition being
in phase 5. The duration of each phase could be as follows:

Phase 1 - 16 weeks

Phase 2 - 8 weeks

Phase 3 - 8 weeks

Phase 4 - 8 weeks

Phase 5 - 8 weeks

Phase 6 - 4 weeks

The objective of each phase is as follows:

Phase 1 - General development of strength, mobility, endurance and basic

technique

Phase 2 - Development of specific fitness and advanced technical skills

Phase 3 - Competition experience - achievement of qualification times for main

competition

Phase 4 - Adjustment of technical model, preparation for the main competition

Phase 5 - Competition experience and achievement of outdoor objectives

Phase 6 - Active recovery - planning preparation for next season

Suggestions as to the sessions for each phase are detailed below. I leave the content of
each four week cycle to you.

Key to notations and terms used

1-4 2-5 100-200m

1 to 4 sets of 2 to 5 repetitions of a distance between 100 and 200m

Phase 1
Tuesday

Technique training - standing, 1-5 step, short approach. Longer approach for
vaulters. (3-6 x 4-10 x practices). All aspects of jump/vault are worked on. .

General strength - Circuit or Weight training

Thursday

Exercises combining specific strength, mobility and coordination, 30-60 minutes.

Repetition runs - 1-3 x 3-5 x 100-150m. good running technique throughout unit.

Sunday

2nd elected event technique.

20-30 minutes. exercises for 2nd elected event.

Repetition runs 1-2 x 3-6 x 150-250m.

Notes

Vaulters may also do technique training as part of special exercises

Each training session to include an appropriate warm up and cool down

Phase 2
Tuesday

Technique training - progressive intensity (increase in strength and speed)

Long & Triple Jump

Pole Vault
o

3-6 x 4-6 light pole short approach vaults

or 3-4 x 3-5 x alternating light and normal pole; medium - full approach
vault

High Jump
o

3-6 x 4-10 x 7-15 stride jumps with rolling starts or high speed 'touch-off
'jumps used in alternate sets with short approach maximum height jumps,
4-6 x 4-6 alternating.

3-6 x 4-10 x 3-5 stride approach

or 4-6 x 4-6 x alternate full and short approach

General strength - Circuit or Weight training

Thursday

Exercises combining specific strength, mobility and coordination, 30 - 60 minutes.

Repetition runs - 1-3 x 2-4 x 120-150m

or 2-4 x (150m, 120m, 90m)
or 2-4 x (120m, 90m, 60m)

Sunday

2nd event technique

Sprint speed 2-3 x 3-4 x 20-40m rolling start

or Acceleration 2-3 x 3-4 x 40m standing start

Repetition runs - 1-2 x 2-4 x 150-200m

or 1-2 x 2-4 x 40m sprint - 40m decelerate - 40m sprint or 2-4 x 2-4 x 50m
stride - 50m sprint

Notes

Pole Vault - May work on vaulting technique on Sunday in place of 2nd event and
also on Thursday as part of the special exercise.

Each training session to include an appropriate warm up and cool down

Phase 3
Tuesday

Technique practices as required - including relay practice.

4-8 x 40m from standing and 3-6 x 150m fast and relaxed.

Thursday

4-6 approach runs

Short or full approach jumps as required

2-4 x 3-4 x 20-30m rolling - if athlete requires sharpness

or 4-8 x 120m fast stride - if the athlete requires to loosen off.

Sunday

Competition or

Exercises combining specific strength, mobility and coordination, 30 to 60

minutes.

6-12 x 150m stride, 250m walk.

Notes

Each training session to include an appropriate warm up and cool down

Phase 4
Tuesday

Technique training - progressive intensity (increase in strength and speed)

Long & Triple Jump

o

Pole Vault
o

3-6 x 4-6 light pole short approach vaults

or 3-4 x 3-5 x alternating light and normal pole; medium - full approach
vault

High Jump
o

3-6 x 4-10 x 7-15 stride jumps with rolling starts or high speed 'touch-off
'jumps used in alternate sets with short approach maximum height jumps,
4-6 x 4-6 alternating.

3-6 x 4-10 x 3-5 stride approach

or 4-6 x 4-6 x alternate full and short approach

General strength - Circuit or Weight training

Thursday

Exercises combining specific strength, mobility and coordination, 30 - 60 minutes.

Repetition runs - 1-3 x 2-4 x 120-150m

or 2-4 x (150-120-90m)
or 2-4 x (120-90-60m)

Sunday

2nd event technique

Sprint speed 2-3 x 3-4 x 20-40m rolling start

or Acceleration 2-3 x 3-4 x 40m standing start

Repetition runs - 1-2 x 2-4 x 150-200m

or 1-2 x 2-4 x 40m sprint - 40m decelerate - 40m sprint or 2-4 x 2-4 x 50m
stride - 50m sprint

Notes

Pole Vault - May work on vaulting technique on Sunday in place of 2nd event and
also on Thursday as part of the special exercise.

Each training session to include an appropriate warm up and cool down

Phase 5
Tuesday

Technique practices as required - including relay practice.

4-8 x 40m from standing and 3-6 x 150m fast and relaxed.

Thursday

4-6 approach runs

Short or full approach jumps as required

2-4 x 3-4 x 20-30m rolling - if athlete requires sharpness

or 4-8 x 120m fast stride - if the athlete requires to loosen off.

Sunday

Competition or

Exercises combining specific strength, mobility and coordination, 30-60 minutes.

6-12 x 150m stride, 250m walk.

Notes

Each training session to include an appropriate warm up and cool down

High Jump - Training Program

The following is an overview of a weeks training for each of the three phases of an
annual training program for the High Jump.
Day

Preparation Phase

Pre-competition phase

Competition phase

Monday

Core Stability work

3 x 30m sprint drills
High Jump drills
3 x 300m
Weight training

Core Stability work

3 x 30m sprint drills
High Jump drills
2 x 300m
Complex Training

Core Stability work

3 x 30m sprint drills
High Jump drills
2 x 200m @100%
effort

Tuesday

Core Stability work

3 x 30m sprint drills
3 x 3 x (100m, 50m,
100m) tempo runs

Core Stability work

3 x 30m sprint drills
High Jump drills
8 x 100m @ 90% effort

Core Stability work

3 x 30m sprint drills
High Jump drills
Complex Training

Rest

Rest

Thursday

Core Stability work

3 x 30m sprint drills
High Jump drills
6 x 50m
Weight training

Core Stability work

3 x 30m sprint drills
High Jump drills
Complex Training

Core Stability work

3 x 30m sprint drills
High Jump drills
3 x 150m @100%
effort
Complex Training

Friday

Core Stability work

3 x 30m sprint drills
High Jump drills
6 x 200m

Core Stability work

3 x 30m sprint drills
High Jump drills
3 x 200m

Rest

Saturday

Core Stability work

10 x 150m
Weight training

Core Stability work

5 x 150m @100% effort Competition
Complex Training

Sunday

Rest

Rest

Wednesday Rest

Rest

Long Jump - Training Program

The following is an overview of a weeks training for each of the three phases of an
annual training program for the Long Jump.
Day

Preparation Phase

Pre-competition phase

Competition phase

Monday

Core Stability work

3 x 30m sprint drills
Long Jump drills
3 x 300m
Weight training

Core Stability work

3 x 30m sprint drills
Long Jump drills
2 x 300m
Complex Training

Core Stability work

3 x 30m sprint drills
Long Jump drills
2 x 200m @100%
effort

Tuesday

Core Stability work

3 x 30m sprint drills
3 x 3 x (100m, 50m,
100m) tempo runs

Core Stability work

3 x 30m sprint drills
Long Jump drills
8 x 100m @ 90% effort

Core Stability work

3 x 30m sprint drills
Long Jump drills
Complex Training

Rest

Rest

Thursday

Core Stability work

3 x 30m sprint drills
Long Jump drills
6 x 50m
Weight training

Core Stability work

3 x 30m sprint drills
Long Jump drills
Complex Training

Core Stability work

3 x 30m sprint drills
Long Jump drills
3 x 150m @100%
effort
Complex Training

Friday

Core Stability work

3 x 30m sprint drills
Long Jump drills
6 x 200m

Core Stability work

3 x 30m sprint drills
Long Jump drills
3 x 200m

Rest

Saturday

Core Stability work

10 x 150m
Weight training

Core Stability work

5 x 150m @100% effort Competition
Complex Training

Sunday

Rest

Rest

Wednesday Rest

Rest