THE JACK OF ALL TRADES: A
SOLUTION TO THE
SPRINT/JUMP CONUNDRUM
Reuben A. Jones
Columbia University @reubenajones @columbiatf
Sprints and Jumps Defined
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
Sprint Races – An acceleration to a maximum race
velocity, followed by an attempt to maintain the
highest level of that velocity for the duration of the
event.
Jump Events – An acceleration to an optimal
velocity, followed by an attempt to maintain the
highest level of that velocity through the takeoff.
BUILD THE ATHLETE!





Mobility
Speed
Coordination / Skill
Strength
Endurance
MAIN CONSIDERATIONS




High School: 12-16 week period
Race Specific Endurance
Takeoff Components
Others….???
SIMULTANEOUS PERIODIZATION

Periodization of Strength
Strength  Absolute Strength 
Power/Elastic Strength
 General

Periodization of Speed Skill
Fitness  Acceleration  Speed Development
 Speed Endurance
 General

Periodization of Multi-Jumps
 In-Place
Choice
 Displacement  Short Run  Dealer’s
TRANSITION PERIOD


Off-Season Aerobic Work
Improvement of Jumping Skill
 In-Place

Jump Circuits
Jump Run Circuits
 10-20”
In-Place Jump - 40”-50” rest – 4 * Sprint
Development Drill 15” on, 15” off – 1’ run, 2’ rest (4
rounds)
IN-PLACE JUMPS



Standing Jumping Circuits
8-20 contacts per set, 150-300 contacts per session
Short Coupling Time
Tuck Jumps
 Star Jumps
 Line Hops
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
Long Coupling Time
Squat Jumps
 Lunge Exchange Jumps
 Speed Skaters

LONG COUPLING TIMES
SHORT COUPLING TIME
GENERAL PREPARATION

Acceleration
Vince Anderson Ladder
 Blocks, Crouch, 3-point, Rollover
 With/Without Competition
 Resisted Runs, Hills



Displacement Jumps
Extensive Tempo
200-800m
 60% - 79%
 aerobic capacity
 45” – 2’, 30” / 2’-3’

DISPLACEMENT JUMPS

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A.K.A. Short Bounds
Plyometric exercises that require movement away
from an initial position
Mimic the movements of the Acceleration theme
1-5 contacts per set
SPECIAL PREPARATION

Speed Development (Maximum Velocity)

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Intensive Tempo
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Long Build-Ups
Stadiums
Approach Rehearsals
100m – 600m
Anaerobic Capacity
80 – 89%
30” – 5’, 3’ - 10’
Short Run Jumps


Up to 12 total steps
8-10 reps (6-8 steps), 6-8 reps (10-12 steps)
SHORT RUN JUMPS


Blends Acceleration Mechanics to Maximum Velocity
Mechanics
No Runway?
 Jog-R-R-R
 Jog-L-L-L
 Jog-L-R-L-R
 Jog-R-L-R-L
 Run-Run-Jumps
SHORT RUN TRIPLE JUMP
SHORT RUN LONG JUMP
COMPETITION PERIOD

Speed Endurance I
150 – 300
 Long Speed Endurance
 90 – 95%, 95 – 100%
 10-12’
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Examples
90/120/150 Sprint-Float-Sprint
 3 * 90m @ 90% of Approach Rhythm
 2-3 * 40-60m (2’-4’, 10’-20)
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Rest / Recovery

3-Day Rollover Cycle
DEALER’S CHOICE
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Revisit General & Special Preps
Performed over distances of 20-50 meters
MY CHOICE: Elastic Endurance Series
 SLB
 Alt.
Bounds
 Skip For Height
 Skip For Distance
 Frog Hops (Double Leg Bounds)
 Extended Bound Series (LLL…, RRR…, LLRR…, RRLL…)
ELASTIC ENDURANCE SERIES:
ALTERNATING BOUNDS
GENERAL PREP EXAMPLE
SPECIAL PREP EXAMPLE: 1 MEET
SPECIAL PREP EXAMPLE #2: 2 MEETS
COMPETITION CYCLE EXAMPLE
QUESTIONS? COMMENTS?
CONCERNS?
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Special Thanks
 Latif
Thomas
 Willy Wood
 Marc Mangiacotti
 Ron Grigg
 Kebba Tolbert
 Gabe Sanders
 Dave Cusano
 Boo Schexnayder