I am wondering what are some good beginner plyometrics that help in the Decathlon? I'd like to know about some I can do like twice a week that will help all of the 9 explosive events. I am building a base right now, and I'm going to start doing event specific stuff more seriously in late November.
What are some good distances for bounding? I.E. 30 meters for single leg, etc. Also, what are some drills I can do for pole vault without having a pit or pole available? I do handstands and some gymnastics stuff, but is there anything else I can try?
Also what are some good high and long drills? I know enough about sprint training and the throws, and I have someone I can consult for hurdles. Is there anything else that I should do? Thanks.
Agilities for Multis
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Member
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KeymasterI am wondering what are some good beginner plyometrics that help in the Decathlon?
Plyos with an emphasis on vertical pushes will help the most. This carries over well to max speed development. Be sure not to start with something too high in intensity (like drop jumps from high heights).
What are some good distances for bounding? I.E. 30 meters for single leg, etc.
I wouldn't go over 50m for bounds and I actually think 20-30m is more appropriate in most situations. Bounding can be a nice exercise but remember that because the ground contacts are so long it can almost be thought of as a strength-power exercise rather than purely power development.
Also, what are some drills I can do for pole vault without having a pit or pole available? I do handstands and some gymnastics stuff, but is there anything else I can try?
Rope vaulting can be helpful if you have the facilities to do it in. Also swinging gymnastics exercises from a high bar can also be useful.
Also what are some good high and long drills?
What are high and long drills? I know enough about sprint training and the throws, and I have someone I can consult for hurdles.
Is there anything else that I should do? Thanks.
Organization of the training components is equally or perhaps more important in my opinion than the training components themselves in decathlon training. As such it's difficult to really commend on your program.
ELITETRACK Founder
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Participant
90% of the work done during my decathlon training was approach work for those two events.
High Jump – start with back arches, progress to 3 step, 5 step then full approaches.
Long Jump – same kind of thing, start with short approach jumps then progress further back and with the in-flight mechanics let the sand come to you and let your butt collaspe towards your heels
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Keymaster
I agree with D3 developing proper acceleration mechanics and takeoff setup for the jumps is probably the most crucial element to success in those events. Leave the drills to the carpenters.
ELITETRACK Founder
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