Which single exercises are the most important for a long jumper…
in order of importance what do you think out of these exercises (or any others you think)
Clean, Snatch, squat, lunge, step up, calf raise, bench.
Importance of exercises for the long jump
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Participant -
KeymasterI'm not a big fan of 'single most important' exercise lists but of the ones you listed I'd say squats and cleans are indispensible with snatches, lunges, and step ups ones I'd really rather not do without. While I use bench press I think it's easily replaceable I could live without it and calf raises.
ELITETRACK Founder
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Participant
Great thanks. That is actually what i thought as well. Having seen lots of snatch and bench in Jonh Edwards training, i had to think twice. But, i also realise that he was different to most athletes.
My coach really stresses the step up. But i am not totally sure why it is SO important. I really dont like snatch either but as i said before, i had to re-think its importance. -
Participant
i like spilt snatch for jumpers
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Keymaster
To be honest I think all exercises are important and over the course of the year I use all of the exercises you mentioned (except in some cases maybe not calf raises). The ones I mentioned are the ones I use the most though. I've had some cases where athletes couldn't do one of those exercises for some particular reason and while I don't like it and it's not ideal it's not the end of the world.
ELITETRACK Founder
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Keymaster
i like spilt snatch for jumpers
I use that too.
UK- The point is don't limit yourself. Look at your overall goal and see what will help you to meet that goal.
ELITETRACK Founder
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Participant
Mike, can you tell me why you think calf raises arent important. I always thought they were vital for a long jumper. I guess just because they are very explosive and used alot during jumping. Thanks.
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Participant
I guess just because they are very explosive and used alot during jumping. Thanks.
this is correct and that is why the calves get enough work through jumping and running exercises. you dont need the extra weight in the lower leg anyways.
i really like hang snatches and im glad there back in our university program for jumping.
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Participant
weight as in bulk? why is that? So, do most top jumpers not do calf raises then? i do then once or twice a week single leg in a pyramid fashion, not for bulk, just max strength.
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Participant
pyramid meaning, 6,5,4,3,2 first 2 are usually warm ups as well….how is 4,3 and 2 reps not max strength?
Tudor Bompa is a huge beleiver in calf work and so is the national long jump coach of GB. So im wondering why exactly you are saying otherwise?
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Participant
The use of calf raises is really individual to each program. Some programs swear by them, some don't think it is necessary to work on them specifically. I'm more of the mind that sprinting and jumping give you all the calf work you need. That being said, I am not adverse to doing calf raises once a week, but like mike said, it's something I can do without.
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Keymaster
PZale summed it up perfectly. I don't really think they need specific work. If you do Olympic lifts correctly every pull finishes with a very explosive 'calf raise' under very high loads. Because of these points and the fact that the plantarflexion is occuring in a more natural movement pattern (following extension of the hip and knee) I think that OLs, sprinting, and jumping are easily enough to strengthen the gastoc-soleus complex.
ELITETRACK Founder
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