Morning Session – Beginners Jumps (AM) (Under 3.80m) The morning session will focus on the jumps group, working on the key technical elements needed for improvement in take-off power, rhythm, and overall jumping efficiency. Athletes will begin with a dynamic warm-up including mobility, sprint drills, and activation exercises to prepare the body for explosive movement. The main part of the session will focus on approach runs, take-off mechanics, and plyometric exercises designed to improve power and coordination. Athletes will work on maintaining consistent stride patterns on the runway, developing stronger take-off positions, and improving flight mechanics. Short approach jumps and bounding drills will also be used to reinforce technique and increase explosive strength. Afternoon Session – Sprints Group (PM) The afternoon session will shift focus to the sprints group, emphasizing acceleration, speed mechanics, and sprint efficiency. Following a sprint-specific warm-up, athletes will complete technical drills that reinforce proper posture, arm action, and stride frequency. The main session will include acceleration work, short sprint repetitions, and speed endurance elements depending on the athlete’s training phase. The goal will be to improve explosive starts, maintain efficient mechanics at top speed, and build the ability to sustain speed over distance. The session will conclude with a cool-down and mobility work to aid recovery and prepare athletes for the next training day. Overall, the split structure allows athletes to concentrate on the specific technical and physical demands of both jumps and sprinting, ensuring quality training in each discipline.

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