(P3) Basic LJ & TJ Clinic

PRECISION

The degree of refinement and execution quality of each phase of the jump.

POWER

An individuals ability to effectively perform each jump phase in a way that produces a desired outcome.

PERFORMANCE

Now its time to “Let It Happen”. You are mentally and physically ready to execute your jump. Go Bounce!

About this 2 Day Camp

The P3 Basic Horizontal Jumps Clinic is designed for the beginner long and triple jumper. We keep things simple, focusing on fundamentals, fun, and safe progression while introducing athletes to technique, speed, strength, and mental preparation.

Morning Session (9:00 am – 12:00 pm)

  1. Warm-Up (20 min)

    • Light jog, dynamic stretches (leg swings, skips, lunges, hip mobility)

    • Coordination drills (A-skips, B-skips, high knees, butt kicks)

  2. Speed & Acceleration Basics (40 min)

    • Sprint technique drills (wall drives, marching, ankling)

    • Short sprints (20–30m, 6–8 reps) focusing on posture & drive

  3. Jumping Technique – Long Jump Intro (60 min)

    • Approach run mechanics (measured run-up practice, 6–8 strides only)

    • Takeoff drills (penultimate step, single-leg pop-ups, low box takeoffs)

    • Sandpit landing drills (sit landings, step-in jumps)

  4. Cool Down & Discussion (20 min)

    • Static stretches (hamstring, hip flexor, calves)

    • Chalk talk: “Phases of the Long Jump” explained

Afternoon Session (2:00 pm – 4:30 pm)

  1. Warm-Up Games (15 min)

    • Relay races, tag, or medicine ball throws (fun energy builder)

  2. Strength & Stability (45 min)

    • Bodyweight circuit: squats, lunges, planks, push-ups (2–3 sets)

    • Balance work: single-leg stands, wobble drills

  3. Triple Jump Intro (75 min)

    • Rhythm drills on grass (hop–step–jump with short approach)

    • Bounding exercises (2 hops, 3 hops, 5 hops)

    • Emphasis on smooth rhythm, not distance

    • Practice short triple jumps into sandpit

  4. Wrap-Up & Mental Prep (15 min)

    • Visualization exercise (seeing the jump sequence)

    • Q&A session with coach

Morning Session (9:00 am – 12:00 pm)

  1. Dynamic Warm-Up (20 min)

    • Skips, bounding, mobility, sprint mechanics refresh

  2. Speed & Approach Work (40 min)

    • Flying 20m sprints (max speed with smooth run-in)

    • Run-up building: athletes practice longer approach (8–10 strides)

  3. Long Jump Practice (60 min)

    • Full sequence: approach → takeoff → flight → landing

    • 4–6 practice jumps with feedback

    • Emphasis: control over distance

  4. Cool Down & Group Feedback (15 min)

Afternoon Session (2:00 pm – 4:30 pm)

  1. Warm-Up & Mobility (15 min)

  2. Triple Jump Practice (75 min)

    • Short approach (6–8 strides) with focus on rhythm

    • Bounding circuits for reinforcement

    • 4–5 controlled practice jumps into sandpit

  3. Fun Competition (40 min)

    • Mini long jump & triple jump contest

    • Awards for effort, best technique, and team spirit

  4. Camp Closing (20 min)

    • Stretching circle

    • Key takeaways: safe landing, consistent approach, rhythm

    • Certificates / recognition