W-C Track & Field: Jumpers/Vaulters

Daily Warm Up Routine

Dynamic Stretches Static Stretches

1. Neck/Wrist/Ankle Rolls (x5 each way) 1. Fire Hydrants (x10 each way)
2. High Knees/Butt Kicks (x20m) 2. Hip Rotations (x10 each way)
3. Knee Pulls/Quad Stretch (x20m) 3. Leg Extensions (x10 each way)
4. Side Slides w/ Arm Swings (Both ways) (x20m) 4. Leg Swings (Side to Side) (x10 each way)
5. Carioca (Both ways) (x20m) 5. Leg Swings (Fwd/Bkwd) (x10 each way)
6. A Skip/B Skip (x20m) 6. Scissors (Fwd/Bkwd) (Side to Side) (x10 each way)
7. Open Hip (Forward/Backward) (x20m)
8. Form Running (2x20m)

Finish with Build Ups (1x20, 1x30, 1x50) (PV: 4-6 Pole Runs before jumping)

Drills

Pole Vault Drills Long Jump Drills Triple Jump Drills

1. Sliding Box Plants 1. Power Skips for Speed and Distance 1. Elevated Box Takeoff’s (Over Cone)
2. 30’ Drills - Stretch- Drive- Swing 2. Power Skips to Jump - Arms - Land 2. Bounding (SL & Alternating)
3. Top Hand Pressure Inversion (Laying on mats) 3. Double Leg Standing Broad Jump - Land 3. Alternating Hop-Step
4.. PVC Pole Plants 4. Short Approach Steering - Jump- Arms - Land 4. SL Wicket Hops (Height & Distance)
5. Sand Vaulting (Elevated & on ground) 5. Short Approach Steering - Switch Legs 5. Run-Run-Bound (Both legs)
6. Rock Backs 6. Short Approach Bounding LJ - Arms- Land 6. Extension Landing
7. 1 Arm Vaulting (Top hand pressure) 7.. Wicket Running on Track 7. Wicket Running (for runway)
8. Bubka/Swing Up Drills 8. Full Approach Sprint on Track (Board/Mid) 8. Standing Broad Jumps
9. Tidal Tank (Top hand pressure) 9.. Box Takeoff’s (Help to SteerJjump Over Cone) 9. Triple Jump on grass/turf for distance (cones)
10. Wicket Pole Carries 10. Two Step Drill 10. Full Approach Run Throughs
11. Gymnastics Drills 11. SL Wicket Hops (Height & Distance)
12. Full Approach Bungee 6 Below-At-Above 12. Extension Landing
13. Full Approach Bungee Window 13. Full Approach Run Throughs

Gymnastics Pole Vault Drills

Series 1 Series 2

- Rings: Explosive Takeoff (x5) - Double Rope Takeoff (3x3)

- Rings: Swing Invert (3x5) - Single Rope Takeoff (3x3)
- Rings: Takeoff into Swing (x5) - Rings- Swing Invert (3x3)
- High Bar- Bubka’s (3x5) - High Bar- Bubka’s (3x3)
- High Bar- Back Hip Circles

Plyos
 W-C Track & Field: Circuits

Circuit A *Inj. Prev./Quick Explosion* Circuit B *Speed* Circuit C *Explosion/Power* Circuit D *Explosion/Power*

*Repeat 2-3x *On grass or folding mats* *Repeat 2-3x *w/ 6”-16” boxes OR mats* *w/ 12”-18” boxes or folded mats* *Repeat 2-3x *On grass & PV/HJ pits*
- Single leg pogos (left) (x10) - Box Toe Taps - Depth Drops & Explode (x6-10) - Alt. Split Jumps (x10) (grass)
- Single leg pogos (right) (x10) - Alt. Single Leg Drives - Box Jumps (x6-10) - Tuck Jumps (x10) (grass)
- Double leg pogos (x10) - Line Hops (Fwd/Bkwd, Side, Scissors, - Explosive Squat Jumps (x10) - Butt kickers (x10) (grass)
1-2-1-2) - Squat Jumps (x10) (pits)
- Pogo Jumps (x10) (pits)

Med Balls

Circuit A *Repeat 2-3 times w/ partner* Circuit B *Repeat 2-3 times w/ partner* Circuit C *Repeat 2-3 times w/ partner*

- Weighted Jump Squats (x10) - Slams (x10) - Squat Toss (x10)

- Overhead Squats (x10) - Drop Toss (x10) - Lateral Lunges (x10 ea. way)
- Squat toss (x10) - Chest Pass (x10) - Split Squats (x10 ea. way)
- Wood Chops (x5 ea. way) - Pullover Toss (x10)
- Standing Trunk Rotations (x10 ea. way)

Resistance Bands

Circuit A *Repeat 2-3x* Circuit B *Repeat 2-3x* Circuit C *Repeat 2-3x*

- Forward Duck Walk (x15-20yds) - Partner Split Squats (x20-30 sec. ea. leg) - Banded SL RDL (x10 ea. leg)
- Backward Duck Walks (x15-20yds) - Bodyweight Squats (x20-30 sec) - Bent Over Rows (x10)
- Lateral Duck Walks (x15-20yds ea. way) - Iso Hold Squat (x20-30 sec. - Lying Hip Abductions (x10 ea. leg)
- Standing Hip Flexion (x10 ea. leg)

Core

Circuit A *Repeat 2-3x* Circuit B *Repeat 2-3x* Circuit C *Repeat 2-3x* Circuit D *Repeat 2-3x*

- Sit ups (x20-30) - Reverse Crunches (x20-30 sec) - Plank (x20-30 sec) - Leg Raises (x20-30)
- Lemon Squeezers (x20-30) - Flutter Kicks (x20-30 sec) - Right Side Plank (x20-30 sec) - Heel Touches (x20-30)
- Bicycle Crunches (x20-30) - Russian Twists (x20-30 sec) - Left Side Plank (x20-30 sec) - Straight Leg Sit Ups (x20-30)
- Push Ups (x10-15) - 6in Hold (x20-30 sec) - Active Plank (x20-30 sec) - BW Tricep Dips (x10-15)