REAL WORKOUTS FOR JUMPERS & SPRINTERS Early Season

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In this video coach john Shepherd (www.johnshepherdfitness.com/blog) takes you through his group's first week back at training. He talks through what he does and answers some of the whys. You'll see plyometrics, eccentric and isometric work, plus sprint drills and weights inclusions.
The information in the video will be relevant to football players, basketball players and other field and court players looking to increase their speed, agility and reactivity.
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[@judahdsouza9196]

the hops with straight leg and switch are a very underrated drill. Teaches bounce, swing leg movement, posture and most importantly good foot placement. Also a conditioning exercise to boot.

[@Johnshepherdtrackcoach]

Yes, very good observation. Plus they're slightly less intense and so can be used more often than, for example, 4 bounds and a jump from a 6 plus step run up.

[@forrestdarren2039]

I guess im randomly asking but does someone know of a tool to get back into an instagram account?? I was dumb forgot my account password. I appreciate any help you can offer me

[@leonidasheath438]

@Forrest Darren Instablaster ;)

[@Dayvid.a]

Thank you sir I really appreciate the these training videos

[@bobm2368]

Not an athlete myself, just an ageing ex footballer interested in fitness generally. Really warming to this channel. Wish some of my coaches years ago had thought about applying techniques and ideas from other sports like this. Might have made me a better player!! Cheers Bob

[@Johnshepherdtrackcoach]

Bob, many thanks for your comments. I guess we all look back and think "Oh, I wish I'd done that"... hopefully, now as a coach I can try to implement programmes and exercises that have a good chance of improving performance. I know I didn't - rather like you - do the most effective training when I was younger. Track is the basis for so many other sports and has so much to offer... I listen to quite a few podcasts and it seems that certain other sports are becoming much more effective at player conditioning. Some better than others... rugby it seems at the elite level is more progressive than football, for example.

[@marcoburino1000]

I wish I had a coach like you back in my track and field days! Gotta try some of those drills

[@stan657]

Thank you! Many useful ideas.

[@haninalkabir9745]

Great explanation thank you 🙏🏻

[@lajebenjamin8492]

My events were, long jump, triple jump and high jump and also 100 meter dash

[@notsosecretdiaryofheathervella]

This is so insightful and well explained, thank you so much for sharing!

[@Johnshepherdtrackcoach]

Thank-you. hope the info help you get your season off to a great start. Do checkout the latest video on the channel which adds to this information. Here’s the link kzbin.info/www/bejne/mabIg415aZ18mZo 👍🏽👍🏽

[@notsosecretdiaryofheathervella]

@@Johnshepherdtrackcoach thank you will do!

[@nanigummadi5463]

thank you sir

[@rachelfresh5901]

I'm going to try these drills on the weekends to improve for my high school track team! I really want to become faster but I knew I had to focus on hip flexors and hip and core strength in order to be more efficient. Thank you so much!

[@AlexVinchenzo]

bs. your speeed comes just from your reactive strenght

[@skaizu]

@@AlexVinchenzo Idiof

[@MerenWallin]

Excellent content!!

[@Johnshepherdtrackcoach]

Many thanks and it's good that the video is helping you and of value. I'll be making a similar one soon ... a video that talks through the start of the training year and what amends I've made.

[@neerajpatwal9168]

Thanks

[@durgaprasaddharua4300]

Superb....sir

[@quincytrackclub93]

Good video. Learned a lot. These are good for multi sports.

[@Johnshepherdtrackcoach]

Many thanks, athletics is indeed the foundation for so many other sports.

[@quincytrackclub93]

@@Johnshepherdtrackcoach Many sports do not listen. The door is open but they must first enter. In American History we learn of the great emancipator Harriet Tubman who was quoted as saying "I freed a thousand slaves. I could have freed a thousand more - if only they knew they were slaves."

[@Johnshepherdtrackcoach]

Very interesting use of history and analogy ... modern sports training is full of gimmicks and of training ideas that are designed to be the next big thing ... reality is the next big thing was probably around 50 years a go. There are some straightforward obvious training methods that because they don't have 'apple' packaging seem less important... track training as we know is the fundamental element of all sports... maybe the light will be seen one day...

[@SuperDream42]

Hey Coach. Can you point me to your video with concentric and eccentric weight room workouts with weights. Getting my daughter prepared before she goes back to college for her Sophomore season.

[@RufusDPeoples]

I have a question that I’m not sure where to ask. I recently saw a video of someone training for high jump by balancing on a balance ball. The would stand on one leg for a brief period then switch legs. Do you use any drills that focus on balance. How helpful do you think it would be to incorporate balance drills into jump training.

[@yuvarajsubramani2848]

The good motivation ,😙😊😊😊

[@dylanstolz170]

Hey I just started long jumping this year and I was wondering if you had some workouts to work on my form?

[@lalithmathotage871]

Wow thanks.

[@zamirfreeman2993]

do you recommend any type of lifting with weights ?

[@sharaththippani2676]

Happy dussara

[@venom6112]

nice video . tell best diet for sprinters

[@Johnshepherdtrackcoach]

I will look at making a video on that subject 👍🏽

[@sportshacks8299]

How many drills repeat in week and and total days of season

[@mahipalgujjarraj5960]

Nice

[@lalithmathotage871]

I am 57 . Jumped 5..55m distance 100m timing 12.7sec & 200m 26.3 sec you are great with out that I showed that performance. I want to thank those who help me . Please give some advice can I jump 6.00m with held of you definitely I follow this vedios . Thanks 🙏🏻

[@niketpaswan6197]

Upload video on All gym workout for long jumper

[@Johnshepherdtrackcoach]

Hi, I may do one on this subject. In the meantime here is one on weight training for sprints and jumps it provides an overview. kzbin.info/www/bejne/aYHLk2OanZt8nc0 Many of the recent videos also cover this subject *the eccentric/isometric ones and Is Weight Training a Waste of Time?

[@derekblackwell3771]

Hi John, What is a good drill to improve on first phase meaning it's to high and I not getting enough distance its for a 18yr female jumper. Thank you sir

[@Johnshepherdtrackcoach]

Hi there, please take a look at my answers to Nick Douglas's question on Perfect your Long Jump Run-up. No more fouls and that to Mydarknightmares's question too on the same video as my answers should also address your question. Thanks

[@cavassucks]

What type of equipment is being used at the 4:19 mark? Are they aerobic step platforms? Or something different?

[@Johnshepherdtrackcoach]

Aerobic step platform.... about a year ago I thought to use them and we probably use them once every 10 days for straight leg plyo work in particular

[@74ytbcha95]

John, when would you add lactatic speed endurance training? You were saying it’s too early yet as you want to keep them fresh. Thanks a lot

[@Johnshepherdtrackcoach]

I think if I was training sprinters rather than jumpers I’d be introducing this pretty soon... I’d adopt a short to long rotating model or cycling workouts of longer speed endurance work with shorter efforts (let’s say for a 100m runner - variations in distances from 10-200m.). I’d build up their ability to run fast reps so that coping with rounds for example would be within their compass... for the jumpers where I’m more knowledgable we will start to run more lactate producing faster efforts of up to 120m over the next few weeks and again cycle those in and out of the training blocks with the lions share of the shorter distance work required for long and triple... (remembering that run-up sprinting is not the same as track sprinting) I hope that makes sense. I may try to do a video on my thoughts here, as it’s difficult to be precise in a quick-ish response. Thanks for the supper!

[@74ytbcha95]

Thank you, much appreciated

[@jennybengtsson1223]

This looks interesting

[@patbtw1]

Hi John. Great videos. One slightly left field question I have is do you have time trial times you use in training to gague where your athlete is or what time you can expect at an up and coming meet? For example, If i have a female athlete who runs a 19.5 for 150m (freelap) can this be reliably used to predict a 200m time? Or do you find it's fairly individualized and is more something you can build a profile of the individual athlete year on year. Hope this question makes sense. Thanks.

[@Johnshepherdtrackcoach]

Patrick, I think that, as you note, it's a case of building a profile of an athlete and of knowing where their strengths and weaknesses lie in regard to potential training times achieved, where they are in training and progression over seasons... as coaches we can gauge potential performance from what we see in training but to me this becomes honed over time by 'understanding' the specific athlete. So, if I am understanding your query, then it's a case of using times achieved plus that coach's eye to estimate performance. In time you will be able to fairly well determine what 'x' athlete can do given times achieved over 150m, 80m fly etc... You'll know whether they have the speed endurance or not for example... that's why a one-off time over say 150m may not inform completely on 200m potential in fact it may actually be, for a certain athlete more of a 100m predictor... Hope this makes sense - good luck.

[@rasmuskarlsson3841]

Should you jump before sprinting or when do you incorporate jumping in your program?

[@Johnshepherdtrackcoach]

I’ll vary it ... but mostly sprints and run up work is done after jumping. The extent of this will also depend on how much jumping has been done and in particular how the jumper is feeling. Prior to jumping they’ll also be drills - jump and speed. So, it’s all about the overall volume and intensity

[@gilbertotroya]

saludos desde Venezuela. voy a ecribir lo mas sencillo posible para que sea fàcil de traducir: ¿cual es la altura de los cajones para el entrenamiento de despegue?

[@Johnshepherdtrackcoach]

Do you mean for long jump penultimate step 10-30cm .., use a 6-10 step approach. Work back over a number of week increasing the height ... ¿Quiere decir para el penúltimo paso del salto de longitud 10-30cm ... utilice un enfoque de 6-10 pasos? Trabaje hacia atrás durante varias semanas aumentando la altura

[@herdeefrancisco9161]

New subscriber here ✊🏼☺️

[@Johnshepherdtrackcoach]

Many thanks! What's your event?

[@vasanthamprinters6508]

Sir can you give a tips for 1500m running please

[@gokuljaras1998]

💯💯

[@priyakanthv6263]

The result how many days it will take ?

[@alexisreyes2451]

Hey coach do you believe that mid distance or long distance runner can become good at long jump?

[@Johnshepherdtrackcoach]

Well, most people naturally gravitate toward the event that they are good/better at. However, it could be that you were put into the "wrong" event. Most people are born with an even spread of slow and fast twitch fibres (45-55%) so it's possible to train for speed or endurance more or less equally. Some people will of course be beyond these norms and will be particularly suited to sprinting or endurance, for example. So, I'd say think about what you are naturally suited to - are you fast off the mark? Do you have a good standing long jump, fly 20m time or do you prefer running 150m upwards and is your recovery naturally good??? These answers may inform your thoughts. But do what you enjoy above all ... if it's long jump then go for it!

[@karishmabhayade7485]

Hi sir ,I am trying to do comback in sprinting after 5 years is it possible to pick up good speed again? What should I do to gain my speed again?

[@Johnshepherdtrackcoach]

It will take a while for your mind and muscles to get back to sprinting flat out. The good news is that having been a sprinter your return will be reasonably quick. You need to progress slowly with lots of sub-maximal drills and runs and pre-training exercises (to make you more injury resilient). Build up you speed by doing 60s - over a period of weeks gradually build up to max speed for the last 10m of a 60. Then you can start to build up to holding 20m flat out ... you can do similar if not the same but don’t try to sprint flat out over 60m for example completely too soon. You’ve got to prepare yourself for that full on and sustained effort. Hope this helps and good luck

[@belemtroncoso6500]

Hola muy bien entrenamiento lo voy a ser me gusta trotar yo soy de resistencia mi deseos son muchos quiero ir al maratón de vancuver Canadá y a el de los anjeles es mi deseo

[@deseangibir4764]

Great content coach. I to plan on competing next year. I’ve moved to Sweden and they have a veterans competition country wide. I have no prior track and field experience. But I have a specific skill it’s called (turn nothing into something). I’ll be leaning on you for tips. Keep up the good work! 💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾

[@Johnshepherdtrackcoach]

Many thanks! And good luck with the masters comps. Hope my videos can assist. I've been known to do a few masters comps in the past! This video is about a masters athlete from the UK, who I interviewed - a sprinter, he gives some tips and recovered from cancer. He's UK record holder M45 with 11.06sec! kzbin.info/www/bejne/oHzQd2eBiciKpMk

[@deseangibir4764]

John Shepherd track & field coach - author & editor Much thanks 🙏🏾

[@ranilmadushanka6679]

Sir how the manage steps for the kids ...under 8 or 9

[@Johnshepherdtrackcoach]

A simple way is to work on the age of the athlete ... so, if they are 8, let them use 8 steps. This works well up until about 14-15, when athletes mature (training wise and physiologically) and they may need more steps. Most adult run-ups are between 17-23 steps...

[@kaderbenmahfoud2586]

Hey coach Can i train weight training And sprints in the same day For 4 Times a week ? wheight exercices in the morning And sprints @7PM

[@Johnshepherdtrackcoach]

Yes, and that can work better than doing sprints one day and weights another - this is because you can have an easier day or two after the sprints and weights and hopefully get better adaptation. Do note that it may be best to do a lighter weights and sprints session in combination ... this is because you could overload the CNS. So maybe do 2 key weights lifts after your sprinting session ... or you could do one or two before your sprints, but only perhaps 2 x 3 reps at a very heavy weights. Both these options could potentiate your performance. I'd perhaps try that one to two times a week, then do a full weights session another (preferably with plyos) and then a further sprint session on another day. Training 4-5 days a week should be enough but do make some of the sessions lighter and less intense than some of the others. Hope that makes sense.

[@kaderbenmahfoud2586]

@@Johnshepherdtrackcoach you said it all Thanks

[@brios4445]

Hey, I’m 5’8 and can dunk a basketball but when it comes to long jump I can barely get 20 feet if I’m lucky. How do I make the transition to jumping off two feet and actually jumping my full potential

[@Johnshepherdtrackcoach]

Good question. Jumping from two feet is a slower activity than jumping off one as is required for the long jump. The plyometric response at take-off takes around 1100 milliseconds so you need to train accordingly with lots of take-off work at the pit and on the track. Sequences of take-offs with 3/5 steps between landing on the free leg will be of benefit. You also need to learn to use your free thigh and arms for the take-off, something you would not need to do for basketball two footed jump. The limbs must all be coordinated to effect a technically good take-off too. Also the setting up of the long jump take-off has numerous elements to it. Look for the mat drills videos on the channel. One other major thing I would do is work on your speed through short sprints. Doing this will improve your reactivity and your ability to transfer quickly from one leg to the other. Hope this helps

[@olonsopaapaeshun125]

Pls i need the link

[@limitbreaker_rb]

I was also wondering how much better I could get because my technique is horrible and I used only nike running shoes for the 100m dash(never used spikes and I'm 18 so how much time could I cutt off my 100m time?

[@Johnshepherdtrackcoach]

Spike will make a significant differ however smooth, fluid and optimum sprint technique is more important (at least initially). I may make a video on sprint mechanics in another video so look out for that. In the meantime look at videos of a certain Usain Bolt - you'll not go too far wrong!

[@limitbreaker_rb]

@@Johnshepherdtrackcoach thank you very much. But exactly how much difference do spikes make(0.2 0.3)??

[@kaleviummer7924]

With Spikes 10,0

[@superspence77]

How do you get involved with a training group like this??

[@Johnshepherdtrackcoach]

Over the years I have been lucky to get some really talented athletes in the training group. It's been my good fortune and also word of mouth. I also have a young jumpers group and so hopefully these will in time migrate to the senior squat. Of course it depends where you are too and you may need to ask around and reach out to local coaches. Hope this helps.

[@superspence77]

@@Johnshepherdtrackcoach yes it does help, thank you!

[@rupinderkjattan5191]

Im new to ur channel.from this video didn't get idea from whr to strt.plz clarify

[@Johnshepherdtrackcoach]

This video described the type of training we do at the beginning of the training year - there are other videos in the "Real Workouts" series that take you through the different aims of the various times of the athletic's year. Perhaps if you take a look at these in order then it will make some more sense as to how to organise your training. Here's the link - hope this helps: kzbin.info/www/bejne/pqDHmIaqnc2Fp6s

[@rupinderkjattan5191]

@@Johnshepherdtrackcoach thanks a lot sir

[@ParveshKumar-fo6iw]

Sir I im increase my virticul jump plz tell me any terining program

[@Johnshepherdtrackcoach]

I have had a number of questions on this subject so I will look into this - perhaps looking at the high jump, so it fits in with the Chanel

[@ParveshKumar-fo6iw]

@@Johnshepherdtrackcoach Thanku very much sir. I am VOLLEYBALL player(from INDIA) so I need to improve vertical jump

[@karthiksolanki6673]

Getting leg pain while long jump, can you suggest me some solutions.

[@3DHDcat]

Rehab then strengthen

[@kaleviummer7924]

Squats with 150-200kg and never pain.I am 51y old,never pain and Running 11,0 now without Training.

[@limitbreaker_rb]

just a question.. how fast do you have to sprint to be a professional and make a living? just curious

[@Johnshepherdtrackcoach]

There's a lot more to it than time.. it's placings in major champs at home and abroad and your marketability. It'll also depend on the country you come from... if you are a 10.10 sprinter in the US you'll probably not make as much money as a 10.10 sprinter in Germany for example. If you run sub 10 then heads will turn and you will be track marketable (you'll get performance fees as well as a shoe contract) ... if an athlete is more generally marketable (aka Sydney McLaughlin) with lots of social media presence, attractive ... as well as being world class then you will stand to make a lot more. Many US athletes tour Europe doing small meets and manage to make a small amount of money - they'll be around the 10.10-10.25 mark. As mentioned sub 10.10 consistently will move you up a level and sub 10 will open lots of doors especially if backed up with championship medals. Hope this helps...

[@limitbreaker_rb]

@@Johnshepherdtrackcoach Thank you very much

[@JackDamjien77]

@@Johnshepherdtrackcoach I wish more of these guys and girls were more consistent often I see some running very fast times but finishing in middle of the pack or winning 3 big races them getting 6-8th place for the rest of the season.

[@tharaniboopathi9967]

Sir is it possible to jump atleast 4m within 10 days. If its possible please comment what to start first and continue later to further our distance. I am completely new to the field.

[@3DHDcat]

No. Your muscles are weak and uncoordinated. Do barbell squats (zercher back front) depth jumps box jumps

[@carlosjosereyes653]

💨🏃

[@krishnagadikoppula961]

Which running shoes is the better sir

[@3DHDcat]

Which event

[@kaleviummer7924]

New Balance 1260

[@coscostar1870]

Sr my jump is 6 meter and i want 8 to 9 meter please help me sr tell me exercise for increase my jump

[@AuggieTB]

Where do you coach? I'm a college athlete who wants to compete after college as well

[@Johnshepherdtrackcoach]

South London

[@SoZo]

does this work for long distance runners ..

[@Johnshepherdtrackcoach]

Many distance runners do speed and power training. So, the short answer is yes. I would however, modify the amount of drills selected so that you rotate these across your training week, with perhaps one a week dedicated to doing more including weights and focussed plyometrics. Everything else being equal, the faster you are over a short distance (i.e a sprint) the faster you will be over a longer one. Paula Radcliffe (world marathon record holder) worked hard on improving her reactivity with drop jumps and weights in order to boost her speed and what's known as leg stiffness with success. Mo Farah is another athlete who trains for speed and power as well as endurance. Hope this helps and good luck.

[@SoZo]

@@Johnshepherdtrackcoach thx a lot for ur reply...i wish u do a similar vid for long distance runners..

[@Johnshepherdtrackcoach]

I may look into doing something on this subject... do check out the community section on my channel in a while as I have written some articles on this subject and may be able to post a link to or some content.

[@Shriramsportsacademy]

Sir i am from india. Sir can u guide me for sprinters daily routine workout plz sir.

[@Johnshepherdtrackcoach]

If you checkout the members area of the site you will find a Coach-athlete membership which has this information. Subjects covered include - How to plan a training phase, a Speed training phase, How to plan training in overview and much more. There are seven videos in total. Check it out if interested. kzbin.info/door/yVAgma7MDT1Wqzw40Mb13gjoin Good luck

[@poojachavan6888]

Sir work out our diet plan without medicine

[@ravipradhan4579]

Sir is for a jumper or for a sprinter

[@AlexVinchenzo]

for both

[@hayaelabrikgy768]

can i do all of these movements before the workout ?

[@Johnshepherdtrackcoach]

Most can be done as your workout... I make no distinction between the elements of the workout... the "drills" are all relevant and contribute to the overall goal of improving speed and jump ability. Take a look at one of the training planning videos to see more detail on how I fit these elements together. kzbin.info/www/bejne/rp6riISDmdiebpo

[@rouslibertad9765]

Zn Un juego

[@AnupYadav-py5um]

Anoop

[@davids5980]

What in the Russel Simmons is going on

[@radwanbider1935]

l am male and l have 17 years old my 60 meter record is 7.5 with out traning can l reach 6.5 or 6.3 ??

[@riccardogiovetti]

Can you reach a time between +0.16s and -0.04s off of the world record? It's pretty likely it won't happen. But you never know. Getting a 6.9 is already a great result.

[@mohammedkhalaf8626]

Hi John how are you my name Mohammed from Iraq I want to contact with you to help me in some formation

[@Johnshepherdtrackcoach]

Let me know what you want and if I can help I’ll try

[@mohammedkhalaf8626]

@@Johnshepherdtrackcoach thank you for answer me .I have equations about divided an elements training in sessions training any of them of them it is given before another in program training I want benefit from you experience in training .

[@sabertoothwallaby2937]

The triphasic won't work when you use momentum to initiate movement

[@Johnshepherdtrackcoach]

Interesting, would you be able to add more detail to why? I’ve found that dynamic variation of the three muscular actions produces results - particularly eccentric jump and weights work.

[@GuriSingh-bz2bu]

100m 1year workout send to me

[@dhnsh1843]

How fast are your athletes ? Their 100m and 200m PB ?

[@Johnshepherdtrackcoach]

Range from 10.5 - 11.0 for most of them, remember they are long and triple jumpers. It's time over 30-40m and in particular the last 10m-5m and 5m to the board and speed after take-off that counts for the jumps specifically.

[@juniorrose5138]

John Shepherd track & field coach - author & editor Will those exercise help me dunk the basketball? Im 6’0, and my weight is 183 lbs. + I have no access to a gym so I will only do plyometrics + sprints for the next 6/7 weeks

[@poojachavan6888]

Dalo sir

[@nabinghosh5903]

Hi sir , I am from india. I need your suggests sir. My age 20+ year old now . I am regular two time running morning 8 k.m and evening 20 minutes just 4 months but I have a no abs . My height 168 cm and my weight 56 kg . Please sir suggest me best abs profarmence.

[@daconvertiblebaby69]

lol

[@varmoparnpuu]

Okay buddy

[@user-cw6hi7it3l]

والله ثم والله إنكم لا رائعوووووون

[@prasad.k9917]

Thanks sir