(P3) Elite LJ & TJ Summit Schedule

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 10 Day Camp

This camp is not open to the general public. It is reserved for a select group of elite horizontal jumpers who have demonstrated exceptional talent and potential on the national and international stage. Athletes will train alongside fellow elite athletes in a competitive yet collaborative environment, with access to cutting-edge facilities and individualized performance feedback. Why Attend?

  • One-on-one coaching from World Renown Olympic Athletes and coaches.
  • Video analysis and performance diagnostics
  • Strength and conditioning tailored for jumpers
  • Networking with fellow elite athletes and mentors

We believe your athletes’ presence would elevate the camp and offer your federation valuable insights into current and practical horizontal jumps training methodologies.

  • Morning (9:00 – 11:30 AM):

    • Dynamic warm-up & sprint drills (A/B skips, bounds) – 20 min

    • Acceleration sprints: 6 × 30m (full recovery)

    • Plyometrics: box jumps, single-leg bounds – 4 × 8

    • Approach run rhythm drills – 6 reps (12–16 steps)

  • Afternoon (3:00 – 5:00 PM):

    • Weightlifting: Olympic lifts (Cleans, Snatch pulls, Squats) – 4 × 5

    • Core stability circuit (planks, med ball throws) – 15 min

  • Evening: Mental prep (visualization of approach + takeoff) – 20 min

  • Morning: (9:00 – 11:30 AM):

    • Full warm-up with sprint drills

    • Approach runs with coach timing – 8 reps

    • Long jump takeoff drills (penultimate step, low heel strike) – 8 reps

    • Short approach triple jump technique – 6 reps

  • Afternoon: (3:00 – 5:00 PM):

    • Weight training: Deadlifts 5 × 5, Step-ups 4 × 6, Nordic curls 3 × 8

    • Mobility & hip flexibility work – 30 min

    • Video review + technical journaling

    • Journaling + goal setting

  • Morning: (9:00 – 11:30 AM):

    • Sprint mechanics (resisted runs, sled pulls) – 6 × 20m

    • Flying 30s (top-end speed) – 6 reps

    • Agility ladder & cone drills – 20 min

  • Afternoon: (3:00 – 5:00 PM):

    • Upper-body lifting: Bench press 5 × 5, Pull-ups 4 × 8, Push press 4 × 6

    • Med ball explosive throws – 5 × 10

  • Evening: Ice bath / recovery

  • Morning: (9:00 – 11:30 AM):

    • Approach rhythm with check marks – 10 reps

    • Long jump practice – 6 full approach jumps

    • Triple jump practice – 6 full approach jumps (focus on phase balance)

  • Afternoon: (3:00 – 5:00 PM):

    • Single-leg hops, bounding circuits – 4 × 40m

    • Core & stability (Swiss ball work, glute bridges, balance drills) – 25 min

  • Evening: Visualization + video analysis of jumps

  • Morning: (9:00 – 11:30 AM):

    • Pool workout (aqua jogging, leg swings, hip mobility) – 45 min

  • Afternoon: (3:00 – 5:00 PM):

    • Yoga/stretching for flexibility – 60 min

    • Mental training (breathing, mindfulness) – 20 min

  • Evening: Sports massage or foam rolling

  • Morning: (9:00 – 11:30 AM):

    • Sprint starts: 6 × 40m

    • Flying 20m with maximal velocity – 8 reps

    • Bounding series: double-leg bounds, triple jumps, single-leg hops – 4 × 30m

  • Afternoon: (3:00 – 5:00 PM)

    • Lifting: Cleans 5 × 4, Front squats 4 × 6, Bulgarian split squats 3 × 8

    • Core circuit (Russian twists, hanging leg raises) – 15 min

  • Morning: (9:00 – 11:30 AM):

    • Warm-up & sprint drills

    • Long jump: 6 full approach jumps (competition rhythm)

    • Triple jump: 6 controlled jumps, focus on phase ratios

  • Afternoon: (3:00 – 5:00 PM)

    • Bounding uphill or stadium stairs – 6 × 20 sec

    • General strength circuit (bodyweight dips, pushups, lunges) – 20 min

  • Evening: Journaling + recovery

Focus: Light activation, sharpness, recovery

  • Morning (9:00 – 11:30 AM):

    • Warm-up (light drills + buildups)
    • Short sprints (4 × 40m @ 80%)

    • Full approach run with takeoff (3 reps, relaxed, technical focus)

    • Mobility & recovery stretch

  • Afternoon: (3:00 – 5:00 PM):
    • Rest + light walk, hydration, mental focus session

    • Short sprints (4 × 40m @ 90%)

    • Short approach jumps (4-6 takeoffs, relaxed, technical focus)

    • Mobility & recovery stretch

  • Morning: (9:00 – 11:30 AM):

    • Pool workout (aqua jogging, leg swings, hip mobility) – 45 min

  • Afternoon: (3:00 – 5:00 PM):

    • Yoga/stretching for flexibility – 60 min

    • Mental training (breathing, mindfulness) – 20 min

  • Evening: Sports massage or foam rolling

    • Review Journal

    • Early bedtime

  • Morning: (9:00 – 11:30 AM):

    • Competition warm-up routine (jog, drills, accelerations)

    • Mock competition:

      • 6 long jump attempts (with measured runway, board, pit)

      • 6 triple jump attempts (competition format)

  • Afternoon: (3:00 – 5:00 PM)

    • Recovery session: stretch + hydrotherapy

    • Competition results and analytical review
  • Evening: (6:00 – 7:30 PM)
    • Closing meeting, goal review, future training plan