Jumper

workout
Monday Tuesday Wednesday Thursday Friday Saturday
Jumping warm-up
Long Jump 3-
Jumping warm-up Broad jump 3-
100 yard plyo single leg broad jump
Double leg hop Tuck 5- 3 step approach
jump- 20 Single leg 5- 5 step approach 3-
Feb 16th hop Single tuck- full approach
20 Single leg hop Triple Jump 5-
Single leg butt kick- 20 20m single leg hop
lunge 5- 20m bound 5-
Roll up- 20 (single- 20) 30m t riple
j ump
d rill
5 -
standing triple 3- 3
step triple
Jumping warm-up
Long Jump
Jumping warm-up
off plyo box 3-
Stairs Circuit
Broad jump 3-
3- high knee every step
single leg broad jump
3- high knee skip step
5- 3 step approach
3- squat jump 3-
5- 5 step approach 3-
single leg hop
FEB 23rd full approach
10- step ups 10-
Triple Jump
side step ups
w/resistance
10- single leg bulgarian
5- 20m single leg hop
jump 10-
5- 20m bound 5-
box jumps
30m triple jump drill 5-
(elites do 20 instead of 10)
standing triple 3- 3
step triple
Jumping warm-up
snack bar bench Jumping warm-up
20- box jumps Approach Long
20- single leg box jumps jump 8-
20- single leg bulgarian step boys
1-Mar jump 6- step girls
10- scissor jump Triple 6-
20- step up steps both
20- toe taps Record marks
every box side to side work on 3 zone running
High jump landing practice
 Sprint/ hurdle/ jumper workout
Monday Tuesday Wednesday
March 2nd

March 9th

Practice meet at
March 16th
MHS

March 23rd
urdle/ jumper workout
Thursday Friday Saturday
Big Cat
Windsor
Relays
 Sprint/ hurdle/jumper workout
Monday Tusday Wednesday Thursday

hurdles, handoffs, hurdles, handoffs, field

6x200 w/ 5' at 85%
March 30th 1x325, 2x300 w/12' field events, blocks, events, blocks, tempo
goal- little drop off
tempo (1000-1400m) (1000-1400m)

2 in's and outs-

hurdles, handoffs, hurdles, handoffs, field
80m w/7' 350 2x250 w/ 10'
April 6th field events, blocks, events, blocks, tempo
TT w/ 10' 3x200 2x150 w/ 2'
tempo (1000-1400m) (1000-1400m)
w/3'

1x300 w/ 10' hurdles, handoffs, hurdles, handoffs, field

April 13th 1x250w/ 10' field events, blocks, At MHS events, blocks, tempo
1x200 tempo (1000-1400m) (1000-1400m)

1x split 400m (run

300, wait 1' then hurdles, handoffs, hurdles, handoffs, field
April 20th finish the last 100) - field events, blocks, AT MCHS events, blocks, tempo
all out 1x250w/ tempo (1000-1400m) (1000-1400m)
10' and 1x200
hurdles, handoffs, hurdles, handoffs, field
5-6x150 w/ 7' at
April 27th field events, blocks, At Windsor events, blocks, tempo
90%
tempo (1000-1400m) (1000-1400m)
 Friday Saturday

Stanford or Stanford or
6x150 with 7' recover

Twilight At
Pre-Meet
the JC

3xflying 30's w/
Thowers
8' 4x150 w/
meet at SRHS
7'

Set UP Meet!!!! VTC

3x300 w/ 10' Rest!!!!

 Sprint/ hurdle/ jumper workout
Monday Tuesday Wednesday

100m hurdles, field events,

2x60 ins and out, 4x200
May 4th block starts, 4x100 handoffs, Meet at MHS
W/8'
tempo (1000-1200m)

100m hurdles, field events,

May 11th 1x300 then block work block starts, 4x100 handoffs, NBL at Windsor
tempo (1000-1400m)

100m hurdles, field events,

May 18th 5x60m W/ 8' block starts, 4x100 handoffs, 1x200, handoffs
tempo (800-1000)

100m hurdles, field events,

2 starts of your race
May 25th block starts, 4x100 handoffs, 6x100 tempo
1 race model
tempo (600-800m)
per workout
Thursday Friday Saturday
100m hurdles, field events,
block starts, 4x100 20m recovery
4x150 W/ 7'
handoffs, tempo (1000- jog
1400m)

100m hurdles, field events,

block starts, 4x100 NBL at
REST
handoffs, tempo (1000- Windsor
1200m)

100m hurdles, field events,

Redwood
block starts, 4x100 PRE-Meet
meet at SRHS
handoffs, tempo (800-1000)

100m hurdles, field events,

MOC MOC
block starts, 4x100 handoffs