Jumps

First, a note: 

    It has been a pleasure meeting everyone! I’m very excited to have the privilege of working with athletes excited about these events! I hope that in addition to the hard work you put in, you also have fun along the way. I enjoy seeing people trying to better themselves in whatever that may be.

    You all have been through so much this past year with everything going on. You deserve a nice break and please do everything you can to enjoy it (safely)! Some of you may not have the opportunity to go on trips together with your family once you grow older and move into different stages of life. So take advantage of it! I do encourage you to make time to do the workouts. Stuff comes up, you may not have access to equipment, but remind yourself about your own goals and what you’re going to do about them. 

    Lastly, before the workout stuff, please do what you can to protect yourself and others during this time. Many of you had the unfortunate circumstance of missing a season last year. Believe me when I tell you, the time you have with high school sports goes too quick! Do what you can to stay safe so we can get back to the track and do some work! 

 

 

“Each new day is a new opportunity to improve yourself. Take it. And make the most of it.”

 

Monday

  • Perform the prescribed workout listed on the Oxford track and field website.

  • Stationary Jump circuit (15x each):

    • Knee to Chest tuck jumps: jump in the air as high as you can and bring knees to chest

    • Heel to Butt tuck jumps: jump in the air as high as you can and bring heels to butt

    • Squat jumps: squat to 90 degrees and explode in the air as high as you can. Land softly

    • Alternating split jumps: start in a lunge position and jump in the air as high as you can switching feet in mid-air and landing with other leg forward

    • Lunge and stick: jump forward and land on right leg. Jump back and land on left leg. Hold each position for two counts and do each leg.

    • Skate and stick: Jump to the side and land on right leg. Jump to the other side and land on left leg. Hold each position for two counts. (like speed skating)

    • 180’s: jump in the air as high as you can and rotate body 180 degrees in mid-air. Land and jump back the same direction you just jumped. Now jump 180 degrees the other way and back.

    • NOTE: perform these with quality. Allow for plenty of rest in between each activity. If you cannot perform to the 15 repetitions with quality, STOP. Also, stop if you’re having pain.

  • Strength routine:

    • Login URL: teamrehabilitation.medbridgego.com

    • Access Code: CD8BYKMP

  • COOL DOWN AND STRETCH!

 

FOR THOSE WHO WILL BE AT THE TRACK ON MONDAY:

***Unfortunately, I will not be there. There may be a coach present who can open the gate for access to the track (details to come later).

    

High jumpers: 

 

Long jumpers:

 

Tuesday

  • Perform the prescribed workout listed on the Oxford track and field website.

  • 5-10 Runway approaches if access to track; 5-10 x 30 meters if not

  • Self mobilizations:

    • Foam roll (examples on youtube): 

      • Quadriceps, hamstrings, calves, ITband (side of your leg)

    • Lacrosse ball/mobilization ball alternatives (examples on youtube)

 

Wednesday

***(For those available, I hope to be at the track on this day to do some technical drills)

  • Perform the prescribed workout listed on the Oxford track and field website.

  • Bounding drills

    • 4 x 30 meters/yards 

      • Right, Right, Left, Left

      • Right, Left, Right, Left

      • Left, Right, Left Right

      • Gallops (penultimate step work)

  • COOL DOWN AND STRETCH

 

Thursday

  • Perform the prescribed workout listed on the Oxford track and field website.

  • Self mobilizations:

    • Foam roll (examples on youtube): 

      • Quadriceps, hamstrings, calves, ITband (side of your leg)

    • Lacrosse ball/mobilization ball alternatives (examples on youtube)

 

Friday

  • Perform the prescribed workout listed on the Oxford track and field website.

  • Strength routine:

    • Login URL: teamrehabilitation.medbridgego.com

    • Access Code: CD8BYKMP

  • COOL DOWN AND STRETCH



 

FOR ALL YOU BEACH GOERS:

  • I’m jealous

  • A great alternative to jumping into the long jump or high jump pit: JUMPING INTO THE POOL! 

    • Broad jumps into pool

    • Pop-up with “posting” arm into pool (looks like Mario jumping).



 

Final Thoughts:

I hope these workouts find you well! If you’re not sure if you’re doing something correctly, stop! I don’t want you to develop bad patterns of movement or worse, get injured. We will likely review many of these topics upon return. Have a great break!