PREPARATION PART  II

Preparation is the road to success- by that I mean that every athlete has to have a good workout plan that is perfectly organized. This will give the opportunity to the athlete to maintain a good monitoring throughout the preparation stage.

The triple jumper, depending on their quality and skill, has to work in several different ways, for example, you have to know how to combine strength and explosiveness, and work in different fields. The exercises begin in the sand, then pass to the grass and finally go to the track. Of course this happens during the preparation stage, not in one day.

As regards power, training must take place not only in the gym with weights, but it is also necessary to train our natural strength without the help of any material medium. For example, jumping drills in the sand, such as continued short and long distances jumps, continuous vertical jumps, horizontal jumps and cross jumps, etc. When we are performing these exercises it is better to divide the workout into two sessions, for example, beach (sand) in the morning session and weights (gym) in the afternoon session. In the sand, we are training the natural power but not explosive strength. The explosive strength you will gain during the training with weights. Remember at this stage, the athlete will feel a very heavy body so sometimes it is difficult for a coach to see the development of the reaction and explosiveness. It is therefore advisable to perform each month, an evaluation test, such as standing explosive jumps to analyze the reaction and explosiveness of the athlete.

 Power also can be combined with the endurance, for example,  exercises  such as 30m horizontal jumps ,followed with  speed drills  in the last 30m uphill,  30m alternate jumps followed by 30m speed or 30m combined jumps followed by 30m etc………