I take a look at a training unit that I would normally include at the start of a training session. It’s designed to potentiate and mobilise specifically for the training units which will follow.
You’ll see the various exercises and I describe the relevance for sprinting and jumping and expand on the need to potentiate.
Video Time-line:
0.00min Intro
Exercise 1 Hand over heads leg cycling
Purpose: Heel recovery and postural awareness
D0: 4 x10 (L&R)
Exercise 2: Hands on hips step back lunge
Purpose reactivity & potentiation
Do: 4x10
Exercise 3: Back to front leg cycle
Focus on heel recovery and posterior chain
Do 4 x 10 (L&R)
Exercise 4: Hands over head hip drive
To improve hip drive
Drive foot back under hip
Do: 4x10 (L&R)
Exercise 5: Free leg swing to tale-off position
Learning how to swing hip
Balance and proprioception
Exercise 6: Sprint arm action with lunge jump
Potentiation and sprint arms
Do: 4 x 30sec changing every 4-6 seconds
More comment on potentiation and why the preliminary units should be technical and skill focussed
Exercise 7: Eccentric calf lowering
To protect the Achilles’ tendons
Do: 4 x 8-10
Exercise 8: Isometric single leg squat
Lower and hold for 5-10 seconds. Alternate legs
Introduces Triphasic movements
Do: 4 x 6 (L&R)
Exercise 9: Take-off arm action in-place
To prime the arm action before jumping at pit
Do: 6 x 8
Exercise 10: Take-off arm action with leg action
Focus on what you are doing
Do: 6 x 8
5.00min Be technical in all that you do
Exercise 11: Leg swings to leg cycle
Dynamic exercise - focus on hamstrings and heel recovery
Note this exercise can place a lot of strain on the hamstrings so build up to it. Once familiar with over time (and other similar exercises) there should be no problems)
Do: 4 x 8 (with the leg cycle being the key element for counting rep numbers)
6.00min Comment on the technical importance of the drills and the focus, for example, on heel recovery and the diagonal pull of the heel across the knee. The in-place drills can prime and help with sprint form
6.50min
Conclusion
7.30min: Channel memberships and Jumps Squad Merch
#longjump #sprint #sprinttechnique
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