Run-Down Forums

[Fry the Sailor]

I wondered if you saw it or not, Dan. You're normally quite on top of things and reply to just about all inquiries about training.

My programme involves a lot of pylometrics, jump-roping, and weight lifting. I also spend time on standing long jumps and sprint form (a's and b's). I also do a "dot" drill where I move my feet as quickly as possible along this array

X4_______X3
_________
____X2____
_________
X_5______X1

the x's represent areas my foot or feet must hit as go from one to the next. the numbers represent which one I do first, next and last. Then the next day it do the dot drills in reverse.

I did my first particular long jump workout yesterday. Here's how I did it
5 mins speed rope
Dot Drills
Standing Long jumps 7'5" to 7'10". I consider that pretty nice since I don't lift as often as I should
2 mins heavy rope
Dot Drills
Sprint form work
stretches

I should start a lifting programme this week or the week after.

Though I would like to get some reseources on how to warm-up for competition. Indoor season isn't too far away...
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[Dan]

That sounds like good general coordination and agility work. I'm not sure how well the standing long jump practice translates to the real thing, though. I'd think you would be better off doing pop-ups off a box into the pit or something.

Dan
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