High Jump - Training Program

The following is an overview of a weeks training for each of the three phases of an annual training program for the High Jump. Preparation Phase Core Stability work 3 x 30m sprint drills Monday High Jump drills 3 x 300m Weight training Core Stability work 3 x 30m sprint drills Tuesday 3 x 3 x (100m, 50m, 100m) tempo runs Wednesday Rest Core Stability work 3 x 30m sprint drills Thursday High Jump drills 6 x 50m Weight training Core Stability work 3 x 30m sprint drills Friday High Jump drills 6 x 200m Core Stability work Saturday 10 x 150m Weight training Sunday Rest Day Pre-competition phase Core Stability work 3 x 30m sprint drills High Jump drills 2 x 300m Complex Training Core Stability work 3 x 30m sprint drills High Jump drills 8 x 100m @ 90% effort Rest Core Stability work 3 x 30m sprint drills High Jump drills Complex Training Core Stability work 3 x 30m sprint drills High Jump drills 3 x 200m Core Stability work 5 x 150m @100% effort Complex Training Rest Competition phase Core Stability work 3 x 30m sprint drills High Jump drills 2 x 200m @100% effort Core Stability work 3 x 30m sprint drills High Jump drills Complex Training Rest Core Stability work 3 x 30m sprint drills High Jump drills 3 x 150m @100% effort Complex Training Rest

Competition Rest

High Jump - Fosbury Flop

The high jump comprises of four phases: approach, take off, flight and landing.

The Approach
Factors to look for in the approach:

2 or 4 stride lead into a checkpoint non take off foot hits this checkpoint

followed by a curved 5 stride approach to the take off point in the last 3 to 4 strides the athlete is inclined away from the bar final strides to be fast and hips kept high

Take off
Factors to look for on take off:

take off point is approx 0.5 metres to 0.75 metres from the near upright along the bar and out from the bar take off foot is slightly ahead of the athlete's body take off foot plant is heel first to provide the maximum lever take off foot is pointing towards a position halfway between the middle of the bar and the far upright (10 to 20) take off foot is in alignment with the take off leg hips are forward inside shoulder is high the trunk is upright and leaning slightly back - not leaning towards the bar hips are at 45 to the bar and the shoulders at 90 there is quick and vigorous movement of free limbs the inside shoulder does not drop in towards the bar rotation comes from the non jumping side i.e. the free leg and shoulder pulling across the body the leg nearest the bar is driven up bent and high at the opposite upright, thigh and foot parallel with the ground and lower leg vertical both arms are swung forwards and upwards with the free leg

Flight
Once off the ground factors to look for in the flight:

inside knee stays up at bar level heels are pulled back towards the head (arching the back) knees bent and wide apart arms in a crucifix position or held by the side head back and looking towards the far back corner of the mat (forces the hips to stay high) once the hips are over the bar the legs are snapped straight from the knees landing on the shoulders

High Jump Drills

In all drills stress "Trunk upright, hips forward and head high".

2 20m walking - lifting the heel and stretching the ankle quickly. Walk back to recover. 2 20m bouncing ankle extension 2 20m bounding arm drill 5 3 or 5 stride vertical jump drill (ankle extension, free knee drive, arm action) Three stride practice jumps, concentrating on specific body parts (5 to 10 jumps).

Evaluation Tests
The following evaluation tests can be used to monitor the high jump athlete's development:

Leg Elastic Strength test Standing Long Jump test Strength test - upper body (Bench Press) Strength test - lower body (Leg Press) Sit Ups test - abdominal strength Sit and Reach test - lower back and hamstring test Vertical Jump test