High Jump Training

Jump’s Training
HIGH JUMP
Approach
– Rocking from the start to get momentum – Begin with takeoff foot forward.
– Approach is only as long as athlete can handle without slowing down before
takeoff. Start with ~ 10 to 12 total steps or 5 lefts/5 rights or 6 lefts/6 rights.
Use chart in “winning jumps” pg. 7.
– Eyes should never be focused on the bar
o Focus on the three or four step mark, then to the straight line mark on
steps 4 and 5 and then swing to the standard on the 6-8th steps. On last
two steps eyes do not focus at all.
– The straight line marker is determined by the speed of the approach – beginning
and novice jumpers may only be out eight feet. Elite jumpers may be out 14-15
feet.
– One coach starts every practice 10 full approach runs – No jumps, just runs.
Giving them something to think about on every approach
o Good running technique
o Running along the curve – no cutting
o Accelerating into the takeoff foot-plant
o Consistency in takeoff foot position and coaching mark
o NEVER SHOULD THE ATHLETE JUMP UP AND LAND IN FRONT OF THE
BAR IN PRACTICE – only way this can be done is if the athlete
decelerates into the takeoff which leads to bad habits.
– In practice have a tape spot located on the curve start –
o Also at takeoff spot parallel to the bar about an arm’s length from the bar.
Long strip of tape.
– Should be a fine line between technical work and approach work –
o If goal is to clean up approach deficiency, full approaches should be run
with either no takeoff (running under a very high bar), or over a very low
bar, or a scissor jump
o If goal is takeoff position or flight practice – Use a short approach of 4-6
steps.
– The faster the athlete is able to perform the approach, the wider the curve they
can run, the slower the athlete approaches the tighter the curve they need to
run. (Fast and slow is all relative to what the speeds they are able to take-off
comfortably with, not necessarily a slow or fast athlete)
Take off –
- To figure out distance for take-off, first important to find how long it takes to
get to top speed and upright running posture
- Once decided ~ how many steps that is, mark a starting point on the track and
have them run down the track for the determined number of steps. Each time
mark the spot on the track that their take off foot hits. Repeat this ~ 6 times.
The most frequent spot they hit is the “Board” measure back from here to the
take-off spot. When the penultimate and takeoff step are added the approach
will be a little bit longer.
Bar Clearance
- If the athlete stalls on the bar or pulls the bar off with the calves, check that the
shoulders position at takeoff and be sure hips are square with the bar so the
right amount of twist is applied.
Three marks
- Should have four marks down runway - start mark, 3 or four step mark,
coaches’ mark, and takeoff mark.
- Coach’s mark should be 4 or 5 steps behind the take-off mark.
Technique Drills
- High Jump Skipping – Knee up – block knee – big arm drive
- Shoulder Arch Drill and Back Bends on ground
- Back Over bar jumps
- Back Flip to the Stomach on a mat
- 1-2-3 Arm Action Drill
o Starting left foot forward and right arm forward, step with right, hold
right arm on hip. Then step with left, left arm goes back (Both arms now
back) takeoff moving both arms up.
- Circle Running
- 5 step jumps – Allows more jumping and technique work
- Time the approaches - ~3.2 seconds
- High Jump drive phase repeats
o To ensure consistency in the first 5 steps – place a 5 step check mark
and practice start to it over and over.
- Working on arms
o Run very tight curve into pit and work on throwing arms back only on
last step before jump. (Hip Penultimate Drill)
Planning Practice
- Each practice should address a certain aspect of the jump – Athletes do not
need to jump more than twice per week.
- Technique training should be done most often. – One jump workout per week
should focus on technique. Taking 10-15 full-approach jumps with the crossbar
set at least 6 inches below PR Height.
- Maximum Effort Jumps
o Take 5-10 jumps at near PR height without regard to clearance. Still
emphasize good technical execution.
o Should be done early in the competitive season and continue through
mid-season
o Only done once every two weeks in early season and once per week with
fewer jumps during mid-season.
Testing
- Should be done three to four times throughout the school year.
o Vertical
o Standing Long jump
o Standing Triple jump
o 30m sprint
o 8-10bounds for distance
Programming
- Three to four weeks is maximum amount to gain improvement with any one
type of training.
- In any 2-4 week training phase should have three points of emphasis
o Highest – Primary modalities of training with most concentration
o Middle – Secondary emphasis and training modalities
o Lowest – lowest emphasis goal for training block least time spent
Competition
- Determining the opening height
o Six inches below personal best is usually a good opening height.
o If struggling with approach, go lower so they can work problems out in
early competition
General Training
- High-velocity mechanics should be addressed once a week – In and out style
drill
Short Approach Drills
- Minnesota 4-step
o Place a mark on the ground where athlete would typically be 4 steps out
from the bar on a full approach. Athlete jog or stutter steps such that left
foot hits the mark and then four steps are R-L-R-L
o Good for working on takeoff and bar clearance technique
- True 4-step
o To work on attacking the bar – starting from a stop and taking only 4
steps to the bar.
- 6-Step approaches
o Both the Minnesota 4 step and true 4 step can be extended out to 6
steps.
Drills you find yourself always going back to/bang for your buck?
Single Leg Jump from a box – Work on getting center of gravity over the foot quickly.
https://trackandfieldtoolbox.net/field-events/high-jump-fundamental-drill

High Jump Training

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Jump’s Training

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