Bounds
Alternating bounds 20-30m, 3-5 reps. Builds the horizontal force long and triple jump need. Single-leg bounds (the same leg consecutively) train the takeoff pattern more aggressively.
Jumpers are made on the plyometric floor as much as the runway. Bounds, depth jumps, and single-leg work train the rate of force development every jumping event demands. Below: the plyos that move distance, the loading, and the order in the week.
Alternating bounds 20-30m, 3-5 reps. Builds the horizontal force long and triple jump need. Single-leg bounds (the same leg consecutively) train the takeoff pattern more aggressively.
From a 12-18 inch box, step off, land, immediately rebound up or out. 3 sets of 4-6, full rest. Single-leg depth jumps for high jumpers.
Vertical box jumps for high jumpers; broad jumps onto a box for long jumpers. 3-5 sets of 4-5, full rest. Build height or distance progressively.
Plyo work matters only if it shows up in the jump. Film a jump every 4-6 weeks, AI grades takeoff angle, hip rise, and landing position. If the plyos are working, all three improve.
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