TRANNING SESSION PLAN

NAME: CHERISTINA WILLIAM TAM

DATE 3rd MAY 2025 TIME 8:00 AM
DAY SATURDAY VANUE KK HIGH SCHOOL

EVENT AGE EQUIPMENT

LONG JUMP 13 YEARS OLD  PAPER BOXES (30CM HEIGHT)
 MARKERS
 PLATFORM (15-25CM HEIGHT)
 PLATFORM (30-50CM HEIGHT)
 MINI HURDLES

MAIN SKILLS TAKE OFF POSITION ( STEP 1 & 2)

OBJECTIVES: 1. IMPROVE THE TAKE OFF POSITION FROM SHORT APPROACH
2. GET USE TO JUMPING OFF A PLATFORM AND INCREASE TIME IN
THE AIR
3. EMPHASISE THE TAKE OFF MOVEMENT AND ‘HOLD ’ THE
POSITION
4. LAND IN STRIDE POSITION ( TELEMARK )

TIME UNIT CONTENT / ACTIVITIES COACHING POINT SAFETY and

ORGANISATION
10 WARM UP ACTIVE DYNAMIC WARM Keep arm swing, 20 m x2 reps
MINUTES UP look ahead Marking 20 meters
- Ankling area
- High knee Safety check of the
- Heel kick area
- Carioca
30 SKILLS 1. CONSECUTIVE  Use a short - Discuss the
minutes JUMPS OVER approach use of
OBSTACLES using either space with
take off leg other
( 3 reps ) coaches

 Use a 3 - Mark the

stride area with
rhythm and markers
land on
free leg - Set up 3
boxes of
 Take off tall obstacles
on the long
 Allow jump
athletes to runway
 determine
preffered
take off leg

2. TELEMARK JUMP - Use 5-7

OFF A PLATFORM steps
approach - Mark the
- Steps on runway
the with
platform markers ( 5
- Hold the -7 steps)
take off - Prepare
position in platform for
the air take off
( may use - Use a 15-25
the cue cm platform
word - Make sure
FREEZE) the sandpit
- Land in a is safe and
stride level up
position
( telemark)
(3 reps)
15 PLYOMETRIC - SINGLE LEG HOPS - Hop on one - Set up 10-
minutes S - DEPTH JUMPS leg then 12 mini
switch legs hurdles
on return
( 2 reps
each leg )
with walk
back rest

- Steps on - Set up Box

Box (30- (30-50cm
50cm), land height)
on one leg
- Explode - On grass
upward or surface to
forward minimise
( 3 reps ) the impact
or injuries
- Stand tall,
arm swing,
fast ground
contact

5 Cool down Static stretch - Check

minutes - Calf stretch athletes
 - Hamstring condition
- Quadricepes - Review the
- Lying twist session
- Hip
Roller foam