INTRODUCTION

TO
JUMPS

BY: DARCY CUMMING, JUMPS EVENT COORDINATOR

JOHN NEUFELD, JUMPS TECHNICAL COORDINATOR/COACH
WARM UP:

As you read this, you will realize that this is an extremely long warm up, which will take between 30
and 40 minutes. The warm up may be used as part of the workout as all young athletes benefit from
these types of exercises. If done correctly, proper running form is reinforced, endurance will improve,
and flexibility, coordination, strength, balance and body awareness are enhanced. Static stretching
exercises (stretching without moving) should follow the warmup before the workout begins, and
should also be used as part of the cool down.

This is a dynamic warm up designed for athletes whose muscles must respond quickly and explosively.
The first part of the warm up is an aerobic jog for at least 10 minutes to elevate your body
temperature. Athletes are to keep their sweats and sweatshirt on at all times, as the idea is to “warm
up”. After the jog, start the dynamic section of the warm up. On a 30-40m straightaway, or a length of
a gym, jog and begin the following series of exercises, doing each exercise once or twice. The athletes
can run single file while doing these exercises and jog back to the start between. The body should be
upright (tall) and the feet should always be pointed straight ahead.

EXERCISES: (while jogging slowly)

1. Right arm circles – forward

2. Left arm circles – forward
3. Right arm circles – backward
4. Left arm circles – backward
5. Double arm – forward
6. Double arm – backward
7. Cross arms in front, arms at shoulder height, reach back
8. Straight arm swings, high in front then as far back as possible
9. Arms above head, bend side to side from waist
10. Arms above head, stretch as far up as possible, then to the ground, keep your legs straight and
keep moving, (aka we're not worthy!)
11. With arms extended and at shoulder height, swing from side to side. Keep the hips facing
forward.
12. Bend side to side while jogging, as if you were picking flowers
13. Right leg Mach A x 2 – knee to hip level, toes up
14. Left leg Mach A x 2 – knee to hip level, toes up
15. Bum kickers (running C's
16. Straight leg lift in front to hip level or higher. Stay tall! Do for left and right legs.
17. Straight leg – lift to side. Keep upright. Do for left and right legs.
18. Side bounding (jumping jacks moving sideways). Stay tall and keep your toes pointed
perpendicular to the direction that you are moving. Do in both directions.
19. Carioca. Do in both directions, get the knee up in front.
20. Leg swings, against a wall, side to side and back and forth, 2 x 10 each leg.
21. Easy run – 3 x 50m, at 50% of maximum

*NOTE: Exercises 13-15 are explained in full later in manual.

INTRODUCTION TO RUNNING (TECHNIQUE):

Proper running technique is imperative for jumpers as it prepares the athlete for the take-off position.

The following are a few basic principles involved in correct running technique:

1. Stay in a “tall” or “proud” position, which translates to “chest and hips up” and the eyes
focused forward.
2. Full extension of the back leg is important. This helps to stay tall as well as develop a more
powerful run. If done correctly your body position will be such that a straight line drawn from
your ankle to your shoulder, will pass through your knee and hip.

Pictures
3. Keep your feet pointed straight ahead, and your foot flexed toward your shin on the recovery
phase of your run. This is because if your toe is pointed downward your foot will strike the
ground in front of your body, effectively “blocking” your motion. Consider your leg to be a
pendulum. A pendulum is moving fastest directly beneath the point at which it is attached.

DRILLS FOR RUNNING TECHNIQUE: (Machs)

The best known running drills are the MACH series of drills designed by Gerard Mach, who moved to
Canada from Poland in the 1970's. The running motion is divided into three distinct phases: Drive
(A's), Extension (B's), and Recovery (C's). The three phases are done at three different intensities:
Marching, Skipping and Running. Most young athletes can handle completing the drill series at the
two lower intensities, while the running series is reserved for more skilled and/or older athletes.

The starting position for these exercises is as follows:

1. Hips facing straight ahead

2. Back leg extended
3. Toes up (pulled towards shin)
4. Foot strikes on ball of foot (never the heel)
5. Arms bent at 90 degrees – hands relaxed, not higher than nose and not swung across the
middle of the body
6. Shoulders relaxed
7. Eyes focused forward

A's:
Marching A's – This exercise is done while walking, lifting the knees to hip level with the thigh parallel
to the ground putting the foot down directly beneath the hip. Take short steps and try not to
“POUND” the floor with your feet. Swing the arms from the shoulder, with the elbows locked at 90
degrees.

Skipping A's – Once athletes are able to complete the above exercise “technically correct” they are
ready to move to “Skipping A's”, which is the same exercise with a short bounce on each step.

Running A's – The key to this drill is to maintain a good tempo while maintaining proper technique.
When doing Machs you must realize that QUALITY is the most important feature, i.e. Doing quality
Marching A's is much better than doing sloppy Running A's.

Picture
Mach A, Toes up, tall body position

B's:

This exercise is primarily done while skipping only. Begin the exercise exactly the same as marching
A's, lifting knees to hip level and then add an extension of the leg as the leg drops. To most people it
looks like a “pawing” motion, when the foot strikes directly beneath the hip.

Picture

Mach B, same as Mach A, extension added

C's:

The recovery phase is the easiest phase to do and is only done at running intensity. Following the
completed extension phase the leg continues to move backward. It is at this point that the toe is ?????
pulled toward the shin. When doing C's it is not only important to get your heel to your bum, but also
to use a full range of motion. Your knee is to be directly underneath your hip while doing this exercise
and your feet must go straight back. If your knee is forward of the hip you are not going to get into the
correct running position.

Picture
C's, toes up, knee behind hip, good Knee in front of hip, poor

The Mach Drills are used to specifically strengthen the muscles used in running and to make
corrections in the running technique. If the drills are done correctly the results can be significant.

A Sample Mach workout: (after warmup)

10m March A, 3 x 10m Skip A, 3 x 6m Run A, 3 x 10m March B,

10m Skip B, 5 x 10m Running C

The older or more developed the athlete the higher the volume, i.e. Increase the number of
repetitions and/or the distance covered.