HIGHER, FARTHER, FASTER, STRONGER!

When you combine speed and strength today, the outcome is power.
For many years, in order for athletes to produce as much power as they can,
coaches have looked to plyometric training to get the best results. Plyometric
circuit training is also known as jump training. This involves putting as
much effort as your body can in short 30-90 second time intervals. So you
do the exercise for that amount of time and then you get to rest and repeat.
The main purpose of jump training is to run faster and be stronger.

Plyometric training has been looked at in multiple studies, involving many

different sports. The conclusion all these studies have reached is that this
style of training improves an athletes agility performance and jump
performance. The most improvement seen in all athletes is improvement in
their jumping ability. Because jump performance has been shown to make
the most improvement through plyometrics, it is the #1 recommended
training style for Track and Field athletes.

What should be included in training sessions?

Squat Jumps
Ankle Flips
Hurdle Hops
Medicine Ball throws
o Over head
o To the side
o Push to jump
Sprinting
Abdominal Exercises
Table 1: Jump Progress Links
Pre-test 4 Week 8 Week for
Name Gender Event (m) Mark (m) Mark (m)
High more
Hunter Male Jump 1.80 1.95 2.03
High
Kolton Male Jump 1.75 1.85 1.91
High
Kat Female Jump 1.55 1.64 1.76
Long
Isaiah Male Jump 6.71 7.18 7.61
Long
Lexi Female Jump 5.50 5.60 5.70
Triple
Samora Male Jump 14.08 14.44 15.1
Triple
Alex Female Jump 9.32 9.55 10.70
information
http://www.iatccc.org/notes/2008/Judge-Plyometric%20Training%20for
%20Track%20and%20Field-200.pdf
http://speedendurance.com/2012/04/19/jump-sprint-training-advanced-
plyometrics/
http://www.athletesacceleration.com/plyometricssprintingjumping.html
http://www.stack.com/a/plyometric-exercises-for-runners

Shown above are actual results of Grand Valley State University jumpers
that prove the concept of jump training being ideal for Track & Field athletes.
Coach Steven Jones starts his school year by having his jumpers record how
far or how high they jumped. He uses those marks to see how much work
needs to be done before the first meet. A month into his jump training, the
kids are asked again to record their jumps. This mark is used to see if the
kids are getting better and what he should do to change their training. Some
jumpers get better compared to other jumpers, but over all they all made
improvements to be happy about.

This post is open to any comments, concerns and questions

regarding plyometric training and its effect on Track and Field
athletes. As stated in one of the beginning paragraphs,
plyometrics not only helps Track & Field Jumps but other athletes
as well. For information on previous studies click on the following
links:
1. Plyometric Training in Male Soccer Players
2. Jump Performance Improves in Professional Volleyball Players