Jump training- what do I do?

[Stick305]

I am just curious as to how to train my body to do better in the 3 jumps. I try so hard, but nothing seems to do me any good. I long jumped 19'5 last season, triple jumped 41'0, and high jumped 5'6. I am fine with the leaping ability, but I think that it's my speed (I ran a 4.78 in the 40) that is keeping my distances low. At regionals, the head coach from Northwest Christian (which is known for producing good triple jumpers, most recently a guy who jumped 45'10, but before him a guy who did 47'4 and before bim, a guy who did 48'11) came up to me and told me that he liked my technique. I do have good technique, but I don't have the explosion, I guess. Currently, I weigh 150 and I squat for reps of 10 with 205, 5 reps with 225 and 3 reps of 245. I also deadlift 5 reps of 345, 3 reps of 365 and most recently 1 rep of 395. That is so that you can see how much weight I can lift and improve on. Can you tell me about any agility drills that make you faster in sprints? Thank you.

[George]

If it's explosive that you need then yeah, weight training is a good start for building fast twitch muscle fibres. The techniques for each of the three jumps though is very different, with high jump honestly seeming rather unrelated. I don't think you'll be able to refine the technique for all of them with one single answer.

[l3et_sauce]

I would suggest you stop doing deadlifts or keep it to a minimum. Rather do some Cleans, Power cleans, Snatches to give you explosiveness

[Stick305]

Thanks sauce, will do.

[yaojohnson]

what are snatches?

[l3et_sauce]

Kinda hard to explain but here's a video:

http://www.exrx.net/WeightExercises/OlympicLifts/Snatch.html

[tjdee]

doing all three jumps is a hard thing to do , i would concentrate on the one you enjoy the most. They all require different qualities.

to be explosive takes time, i would first of all get a GOOD coach to teach you to clean and snatch, more so the clean. leave out deadlifts, just do cleans and squats. There are so many ways and philosophies to increase exploviness. some say increase maximal strength, others say keep the weight light and really explode with it. i would do light explosive. but you need to incorporate that into a training regime, so i would try get a GOOD coach

[Clueless]

Plyometrics.

Just hitting the weight room is not going to be enough. It's a good start - but you need the "active" strength that plyometrics will provide.

[tracklj1]

Plyometrics are probably the best way to improve your jumping ability. Coupling plyos with weightlifting will improve your explosiveness.

If you think you are lacking on speed, you can do a bit of sprint training.
-2x3 Flying 60m with 90s rest.
-4 Flying 100m with 3min rest.

That should improve your overall speed, as well as your speed endurance.

[zaq]

if u want to increase explosiveness, do explosive exercises, like jump squats, and i think it would be safe for you to attempt plyometrics, but you will see greater gains if you improve your overall strength, so if you can get your squatting 1 rep max to at least 1.5 times your bodyweight, so 225, you will see better results form plyometrics. Also, for maximum strength training gains, don't do over 8 reps for a single set. No 10 rep sets, it will give u bulk, not strength. Try a month of extremely heavy deadlifts and squatting, those are the best for jumping ability, and do some hamstring stuff, stiff legged hamstrings, reverse hyperextensions, explosive leg curls too all will help you.