(P3) Advanced LJ & TJ Camp

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 Advanced Horizontal Jumps Camp is designed for Collegiate or advanced high school long/triple jumpers who are ready to take the next leap in their athletic journey.

This immersive experience blends expert instruction, hands-on technical training, and foundational performance development in a supportive, high-energy environment. Athletes will learn proper approach mechanics, takeoff technique, phase breakdowns, and landing strategies—while building speed, strength, and confidence.

Whether you’re new to horizontal jumps or refining your skills for the next level, this camp offers the tools, coaching, and motivation to help you jump smarter, farther, and with purpose.

🕘 Morning Session (9:00 AM – 11:00 AM): Speed & Explosiveness

  • Dynamic Warm-Up (Jog, skips, mobility) – 10 min

  • Sprint Mechanics Drills (A/B skips, fast feet, dribble runs) – 10 min

  • Acceleration Work:
    • 3 x 10m falling starts
    • 3 x 20m block/sled starts
    • 3 x 30m sprints (3 min rest)

  • Flying Sprints (Top-end speed):
    • 4 x 30m flying sprints w/ 20m buildup
    • Full recovery between

  • Horizontal Plyometrics:
    • 4 x 10m bounding
    • 3 x 5 single-leg hops each leg
    • 3 x 3 hurdle hops

🕒 Afternoon Session (3:00 PM – 4:30 PM): Strength & Stability

  • Olympic Lifts:
    • Power Clean – 4 x 3
    • Hang Snatch – 3 x 3

  • Lower Body Strength:
    • Front Squat – 4 x 5
    • Bulgarian Split Squats – 3 x 6 each leg

  • Core & Trunk Stability:
    • Med Ball Slams – 3 x 10
    • Plank Variations – 3 x 30s each
    • Dead bugs, glute bridges

🧠 Evening: Mental Skills

    • Visualization of approach + takeoff (10–15 min)

    • Light stretching / recovery

🕘 Morning Session (9:00 AM – 11:30 AM): Full Approach & Jump Technique

  • Warm-Up + Sprint Drills – 15 min

  • Approach Development:
    • 6–8 full approach runs (12–18 steps) with checkmark timing

  • Long Jump:
    • 4–6 full approach takeoff jumps (into pit or soft surface)
    • Focus: Penultimate step, posture, arm/leg block

  • Triple Jump:
    • 3–4 short approach (6–8 step) triple jumps
    • 2–3 full approach triple jumps (focus: phase ratios + landings)

  • Technical Drills:
    • Sand pit takeoff drills (flat foot strike)
    • Bounding into pit – 3 reps
    • Stick landings

🕒 Afternoon Session (2:30 PM – 4:00 PM): Light Strength + Recovery

  • Light Upper Body:
    • Bench Press – 3 x 5
    • Pull-Ups – 3 x 8
    • DB Row – 3 x 8 each side

  • Mobility & Activation Circuit:
    • Foam Rolling – 10 min
    • Hip Circles, Band Walks, 90/90 switches – 10 min

  • Cold tub or contrast recovery (if available)

🧠 Evening: Competition Prep

    • Review film of morning session

    • Athlete goal-setting session: “1 technical & 1 mindset goal”

    • Sleep routine check-in