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    High Jump Info

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    High Jump Info

    Uploaded by

    api-244343199
    127 views3 pages

    Original Title

    high jump info

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    Copyright:

    © All Rights Reserved
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    127 views3 pages

    High Jump Info

    Uploaded by

    api-244343199

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    III. The Plant.

    The 9
    th
    stride or the
    penultimate step is longer
    and lower, landing flat and
    pulling back aggressively; the
    10
    th
    step or the plant must be
    quick and inside with the toe
    pointed toward the opposite
    standard.

    HIGH JUMP

    I. Establishing the Approach.
    Have the athlete stand arms length away from the standard (on the side they will be jumping from)
    and following a J curve run 10 strides (for beginner). Mark the 10
    th
    stride, and then have the athlete
    run it back toward the bar. Run it several times and adjust as needed. Consistency is the key. Establish
    the straight ahead marker by having the athlete walk 15 heel to toe steps out away from the standard
    on their take off side.

    II. The Approach.
    The approach should be rhythmic, getting faster as it progresses. Steps 1-3 develop momentum, 4
    th

    anticipate curve, 5
    th
    begins the curve (check point), 6
    th
    and 7
    th
    continue to accelerate and follow the
    curve, the final 3 strides are quicker while maintaining the curve. During the initial portion of the
    approach (1-5) the eyes should be focused on the straight ahead marker; eyes should then be focused
    above the bar.





































    IV. The Takeoff
    As the plant occurs drive up to a vertical take off position. Arm action and free leg swing must occur
    simultaneously with aggressive knee drive. The knee should be at least parallel to the ground and bar,
    while punching the arms through to head level (blocking). Jump with NO lean into the bar. Have the
    athlete look down the bar or back to corner of mat. The back turns to the bar after the jumper leaves
    the ground.

    V. Bar Clearance
    Keep the hips elevated over the bar, tuck the heels, and keep the knees apart. Lift head (chin tuck) and
    legs after the hips clear the bar. Land on the upper back (athlete might finish with back flip action).






























    IV. Training: (Sample week for a beginner in season)

    Mon. Tues. Wed. Thurs. Fri. Sat. Sun.

    Approach work, Full distance Recovery Approach work general warm Competition rest/active
    Tech. bar jump day jogging, strides technique 3-5 up, KNOW
    Clearance, etc. 3-5 step warm NO wts. bar clearance & measurements
    wts. Upper up, 10 step full take off
    approach, bounding or sprinting
    bounding or sprinting wts. lower
    wts. lower

    Weight Room/Fitness
    Curls, military, bench, leg curls, extensions, lunges, step ups, squats, leg press, abdominal/core work, plyometrics, short
    sprints.

    Drills: circle drill, lead knee drill, bar clearance drill (back flip), 3 and 5 step drills.


    NOTES: Early in the season concentrate on establishing the approach, building endurance, and technique. The main
    components of the high jump are speed and strength. It is important to remember that when training to give the athlete
    recovery between jumps and adequate recovery between hard days.

    Always work HJ before sprinting, bounding, wts. The athlete needs to be fresh when working on technique.






    Suggested Links:

    To Read:
    http://completetrackandfield.com/high-jump-approach/ (good basic info)

    http://www.iaaf.org/disciplines/jumps/high-jump (this goes over the number of attempts and a little history)


    To Watch:
    http://www.youtube.com/watch?v=qB0Fq3UXEqA (This is a little goofy, but you can see the approach, penultimate,
    take off and clearance.)
    http://www.youtube.com/watch?v=SVnngqV3PBE (Great for drills/progression of drills)

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