Getting Your High-Jumper off the ground and over the bar!

Getting Your High-Jumper off the ground and over the bar!

High Jump Technique and Drills! Holly Kelly-Thompson

Who s my High- Jumper?? What High jump means to me.. Where to find a HJ er? How do I spot someone with talent? Where do I start if the athlete has never jumped? What other events mix well with the High-Jump?

High Jump Progression 1.Watch video of good High Jumper- to see what it looks like 2. Determine Jump Leg 3. Arches on ground 4. Backover Jumps 5. Two step scissor jump 6. Walking five step practice arms

7. Five step scissor 8. Two step flop, three step flop, five step flop 9. Establish/Measure approach 10.Walking Approaches 11. Full approach scissor 12. Full approach flop

How to Establish an Approach... 1. Establish Jumper s take off leg. 2. Have jumper stand about an arms length away from the bar and have them spin around to run back their steps. 3. The coach will stand at what appears to be in the 15 out and 65 back area and have the athlete run a smooth j or arc to the coach. The coach will measure the athletes 10th step and place mark

4.Run many times without the bar, then scissor at low heights off full approach jumps. Alter steps if necessary. Athlete will then flop at full approach -practice many times. Alter to determine final marks. 5. Have athletes practice measuring marks with a teammate. Explain importance of marks to the athlete. 6. Alter marks as athlete becomes quicker and stronger. Based on weather, track slope, track surface and conditions must alter marks.

Start With the The Approach... is the most important part of the jump- hundreds of approaches should be run during the season. The approach is J shape in nature and is a natural increase in speed. The Approach is 8-12 strides with a slight lowering on the penultimate stride. Boundy, long active arms, use of visualization tools is necessary.

Approach Problems Steps not consistent Acceleration Body positions Staying on Curve Transition onto Curve **** most important Swinging out Cutting off curve Cutting into curve football style

Approach Problems Steps not consistent Acceleration Body positions Staying on Curve Transition onto Curve **** most important Swinging out Cutting off curve Cutting into curve football style

ultimate take-off

Just Take Off!!!! Take-Off- Is converting horizontal momentum to vertical velocity Slight lowering of COG FAST, Aggressive last 2 steps Make sure teaching cue- is the correct words- (Run fast at take off is bad) Plant foot 45 degrees towards bar. Run off ground don t over-do jump

Foot Plant should roll- over and not STOMP down. No part of body should be diving inkeep arms, shoulders everything back from bar. Stay vertical as long as possible.

Over The Bar! Keep Knee Up- Toe Up. Palm s-up- Thumbs out. Head looks over shoulder after take-off Frog Legs and bottomup. Work on Timing with the athletes.

Head Back

Approach Drills Running- sounds easy but important! Circle Runs with Pop-off, Figure 8 s High Knee Running Straight Leg Bounds Walking Approaches Marching Approaches with Dumbbells

Over The Bar Drills Back Jumps Back Jumps off of tall boxes Arches Trampoline work

Take-Off Drills! The easiest part of the jump to fix! Scissor Jumps Box Falls Arm imitations Spring Board Hurdle take-offs on curve of track- Depena Drill w/bar

Training Phases of High Jump General Prep Phase Extensive Tempo (aerobic capacity) not milage though Acceleration work, Circuits, In-Place Plyos (double-leg first), Total body strength. Light event technique Flexibility

Muscles used in High-jump

Specific prep phase: Running Endurance and speed based (200-400m) Strength training cleans, jerks, squats etc. Jump Technique Multi-Throws Plyos- meso-power/short end jumps

Competition prep phase Running speed (50-200m) Strength power quick Technique work Multi-throws explosive quick plyos Weight Room- strength development

Competition Phase: Running High Intensity low volumes power- quick and fast lifting Plyos speed, short-end- Explosive throws Technique work Psychological- Concentration on confidence!!!!!!!

Problem Solving Areas!

Take-off position Drive knee and Arm Position Speed over last three steps

Athlete s Calf Catches Bar Athlete s Bottom Catches Bar Athlete s Back/shoulder hits Bar Athlete s Sits over Bar Athlete can t Arch over Bar

Holly Kelly- Thompson 800-667-9363- highjumpin@aol.com

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