From the vault

Long jump drills from a pro's vault.

These are the jump drills in the training vault of Marquis Dendy, a professional long and triple jumper. They're the same drills the MD Program Builder uses to build 4-week plans. Each one lists what it trains and the dose used in the plans.

Runway and takeoff

A long jump is decided on the runway. These drills build a repeatable approach and a confident takeoff.

Approach rhythm

Consistent steps to the board · All levels

Run the first part of your approach at speed and check where your feet land. The goal is the same rhythm every time.

Dose: x 6, building the number of steps week to week

Full approach, no takeoff

Hitting the board at full speed · Test week

Run your full approach and run through the board. You learn your mark without the stress of jumping.

Dose: x 4

Short-run jumps

Jump technique · Beginner and up

Jump into the pit from a short approach. Fewer steps means more good-quality jumps in one session.

Dose: x 6 from 6 steps, then 8 steps

Run-run-jump

Takeoff power · Beginner and up

Two running steps, then a takeoff. Repeat down the runway. Keep takeoffs below max effort if your knee is sore.

Dose: Short sets on the runway or grass

Continuous takeoffs

Takeoff rhythm · Beginner and up

Take off, land, run a few steps and take off again for the full distance.

Dose: 2 x 30 m

Horizontal and vertical power

Bounding and skipping turn strength into distance. They are hard on the legs, so the vault caps how many contacts you do.

Bounds

Horizontal power · Intermediate and up

Long, powerful strides, spending time in the air on each one. Stop if it hurts.

Dose: 3 x 30 m (about 10 bounds), from quarter effort up to three-quarter effort over 4 weeks

Skips for distance

Horizontal power · Beginner

An exaggerated skip that pushes forward. This is the starting version of bounds.

Dose: 3 x 30 m

Skipping for height

Vertical power · Beginner and up

Drive the knee up and push off the ground to skip as high as you can.

Dose: 2 x 30 m

Stiff ankles, safe landings

Quick, springy contacts and controlled landings protect your knees and help you leave the board fast.

Hurdle hops

Reactive stiffness · Intermediate and up

Two-foot hops over low hurdles with short ground contacts. Soft, quiet landings.

Dose: 4 x 5

Line hops

Reactive stiffness · Beginner

Quick hops back and forth over a line. This is the starting version of hurdle hops.

Dose: 4 x 5

Low pogo hops

Ankle stiffness and landing · All levels

Small, bouncy hops off the balls of your feet. Cue: soft knees, knees over toes.

Dose: 2 x 10

How much jumping is enough?

  • Count every foot contact. Plans keep sessions to about 100 contacts for beginners, 120 for intermediate jumpers and 140 for advanced jumpers.
  • Under 18: start at 50–60 contacts, never go over 120, and train with a coach or parent watching.
  • No more than 20 contacts in a set, and leave at least 48 hours between jump days (72 hours under 18).
  • Weekly jumping volume rises no more than about 10% a week. Test week drops it.
  • Sore shins or ankles? Move to grass and cut your contacts in half. Currently injured? See a doctor or athletic trainer first.

Get these drills in a full plan

Drills work best inside a plan that balances jumps, sprints, lifting and injury prevention for your level and time of year. Answer a few questions and get a 4-week program from the vault.

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