Jumpers Work-out

All MEN & WOMEN jumpers (LJ & HJ) 3x a week (unless they're doing aplyometric type workout with Bach/Sprinters)
~5x: High Knee Bound up "Lancer" hill. From the flat at flag pole tothe fence. (Bound, not run. Some of the kids that were doing thiswere just running)
~3x10 ea. leg: Single Leg Squat Hops. (Squat down as far as they cango and explode up off the toes).
~3x50 High Knee Skips. HJ on the curve, LJ on the straight. (it's nota race, it's about height)~3x8 Box Jumps. Double footed, quick jumps. (two boxes far enoughapart to give room to jump, start on top of the box, jump down and immediately back up on the the other box. It should be quick and onthe toes).

They need to do "Duck Walks" In and Out, 100M each.

HIGH JUMP:
~5 x 50 M Curve Accelerations. Lean from ankles NOT hips!
~10 x Box Popovers. Over bungie, have another athlete stand behind the pit to give the jumper something to look at when he/she is doing this exercise. (they need to focus on throwing head back to raise hips then bringing chin to chest to clear the ankles)
~10 x 3 step approaches w/knee drive only (no jumping over bar, watch for knee drive, foot placement and arm drive)
~10 x 6 step approaches w/jump (watch for knee drive, foot placement and arm drive)
~Full Measured Approach Run Throughs (accelerate into the curve...)
~Full Measured Approach (accelerate, consistant foot placement, kneedrive, arm drive)

LONG JUMP:
~Continuous Take Offs (this is the akward one they do on the track,they'll know). 50% effort, drive up with correct leg/knee,
~10 x Heel First Double Leg Jumps. Into pit, squat down a bit and drive into the pit.
~10 x 2 or 3 Step Jumps. Into pit, drive with arms and circle them outin front for landing. Combine above exercise into this one. (The point is to jump off the correct leg then bring both legs together in front of the athlete)
~Full jumps