Camosun College Jump Training

Camosun College Jump Training

Camosun College Women’s Volleyball
Jump Training Programme
by Vic Lindal

This programme has a long history dating back to the 18th Century training given the Samurai warriors of Japan.

To develop their strength , each spring, the leaders had their warriors travel to a nearby field and jump over the grass. The warriors had to jump high enough so that they would clear the height of the grass growing in the field. as the year progressed through Summer and Fall, the grass grew and matured, as did the jumping ability of the Samurai, for they were jumping higher and higher as the grass grew taller. The Camosun Chargers Jump Training Programme is based upon this centuries old concept developed by the Samurai in Japan.

Professor Hidoe Doya, an expert in the martial arts of Kempo and Karate, as well as member of the Japan Volleyball Association’s Scientific Research Committee, developed a special programme from this concept for the original BC Volleyball International Pacific Rim teams. These teams won gold medals in the men’s division of the Canada Games at two consecutive Games while the women won gold and silver. The women’s team became the first Canadian team to defeat the Japanese in International competition.

This jump training programme is an adaptation of the original programme and is modified to fit into a seven month schedule.

To start the programme you ask your coach or friend to help you measure your spike and block touch. You can also measure your standing spike reach and your standing block reach. These last two measurements give you a jump differential.

The spike reach can be done with a full spike approach of 2 or 3 steps and use a two foot take off and reach as high as you can with one hand. Do the test five times and then take the average of your best three jumps. This height becomes your beginning height for the start of your spike jump training. The same procedure is used for your block jump, except that there is no approach for the block jump. For the spike jump you can do your testing against a wall or with a card hanging free. If you use a wall then you have to approach parallel to the wall.

When you have your heights recorded, then you make up a jump card. The card has increments of two cms. for the first four increments and then one cm. for the next three. The idea is to find a place to hang the card so that the bottom of the card reaches exactly at your maximum measurement as recorded in your test. (the average of best three). Some athletes have put their cards up on car ports, on out side basketball backboards, on space on a gym wall or hanging from a high ceiling.

Next step is to purchase a good skipping rope. Use a moderately stiff rope for best results. The length is correct if the rope reaches chest height from the ground, when doubled and pulled to full height. Skipping must be done on a soft surface to avoid leg stress.

The programme must be done at least 4 days a week alternating between block jump and spike jump. For this reason it is a good idea to arrange a time that you can use consistently. Early morning is often a good choice. You will need to allocate around thirty to forty minutes (maybe up to one hour).

The programme consists of warm up, skipping, maximum jumping and cool down.

For a warm up we recommend the following procedure.

	5 minutes of light yoga exercises (Sun Salutes)
	5 minutes of light jogging
	Skipping as laid out below.
	Jumping as laid out below.

Cool down of light yoga exercises ( 5 minutes)

Rope Skipping programme.

	Week 1: Start with two leg skipping, do fifty, rest one minute and repeat
	Week 2 to 8: With one leg skipping, do two sets of fifty (one set on each leg) Gradually increase the number to 60 skips.
	Month 3: Jump with two legs, but each jump is done with a double turn of the rope. Do twenty, rest three to five minutes, then repeat.
	Month 4: as in month 3, but do thirty.
	Month 5: As in Month 3, but do forty.
	Month 6: As in Month 3, but do fifty.
	Month 7: As in month 3 but do sixty.

You can modify the skipping by adding a weight to you body equal to one tenth of your body weight. This could be done two days a week, but reduce the number of repetitions.

Maximum Jumping.

The programme is based on doing your maximum jump and landing softly. The maximum jump with full concentration helps in the following ways: Your skill of jumping improves, you fire all the muscle fibers that contribute to jumping, the soft landing (this means toes, heels and full squat (90 degrees)) gives an eccentric contraction which aids several ways. 1. Helps prevent injury, and two strengthens the muscles with the eccentric contraction. This part of the jump training is very important and you must land very softly as you land on your toes then roll to your heels and complete a 90 degree squat.

Alternate your four days with spike jumping and block jumping.

Procedure , First Month

First Two Weeks - With your card at your spike or block reach height, you proceed to touch the card fifteen times (must touch to count). You must land quietly with a soft landing and absorb the jump with your legs each time. It is very important to take your time between jumps in order to put full mental concentration into each jump. Do this programme two times per week for spike reach and two times per week for block jump.

Second Two Weeks - As before, only do two approaches for each jump only do two approaches for each jump (i.e. a total of thirty approaches and jumps but each set of two only count as one and you must touch each time to count your total of 15). Do the two approaches for each jump in rapid succession and then rest between the two jumps.

Next Month And Each Succeeding Month:

Repeat the above, but cut the card at each of the levels so that the height is increasing at the rate of 2 centimetres per month. Please cut off more if you feel your are progressing rapidly.

If you use this programme - report your progress to Vic Lindal - viclindal@home.com

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