JUMPERS INFORMATION:

Training Your Horizontal Jumpers

PART I Basics & Long Jump

By Ed LunaUC Riverside CoachAAF/CIF Instructor

I will be the first to tell you that never in my dreams did I ever think that I would be sitting in front of a computer writing to my coaching peers about the art of training horizontal jumpers. In my competitive days, I was a thrower and was given the head track job because nobody else wanted it. I was young, energetic, and stupid. During my search for assistant coaches, I was able to cover all areas except the jumps. Being the head coach, I appointed myself; I had to educate myself on these events quickly. I purchased every book, magazine, and video available. I attended every clinic and seminar, and talked to every coach in the Western Hemisphere. Then, I searched our campus for anybody that would listen and who I could persuade to try coming out for the track team.

Principles of Training for the Horizontal Jumps

There are some general principles of training we need to address first before getting into the specific principles for the long and triple jump.

Individuality -- Adjusting the training program to the age, sex and strength differences of your athletes. This is the most important and most difficult job for the coach. You can't base your training program according to your best jumper. You'll need to develop a fundamental training program and adjust it to each athlete.

Progressive Overload -- The SPECIFIC ADAPTATION TO IMPOSED DEMANDS, also known as the SAID principle. In order to increase an athlete's physical capacity, their system must be subjected to stress or overload. The body's adaptation to this stress results in increased capacity. This cycle of stress and adaptation is the foundation of all training.

Specificity -- Training for the horizontal jumps must specifically address the requirements, strengths and skills needed to perform these events. The body adapts to specific demands placed upon it.

Repetition -- The neuromuscular patterns of technique needs to be enforced through repetition of movement, MUSCLE MEMORY. This usually curtails dissecting the jump into its components and performing them repeatedly with proper technique.

Recovery -- Jumpers cannot jump every day and expect to perform well in competition. Jumpers cannot take numerous full approach practice jumps during a work-out and expect to perform well in competition. This doesn't mean you can't train through a meet

or competition. Since much of the training they do is quite demanding, jumpers require plenty of rest even though they may not FEEL tired or worn out. Jumpers need ample recovery for their legs to be FRESH. Generally, 48 hours is required to recover from a strenuous workout.------------------------------------------------------------------------

In addition to the general principles of training, there are certain principles that apply specifically to the long and triple jumps.

Speed, Accuracy and Consistency -- The single most important factor in long and triple jump performance is the execution of a fast, accurate, and controlled approach run. These events also require consistent execution of an identical run-up over repeated attempts. Accuracy and consistency are the foundation upon which jumping skills and technique are constructed.

Rhythm -- Expressions of power through rhythm. Rhythm provides a reference for the control of speed and power. Rhythm also allows the athlete to relax while exerting tremendous effort and provides a cadence for that effort.

Explosiveness and Acceleration -- The body needs to have the ability to explode off the ground. The body becomes a projectile accelerated by its own power. The training of jumpers needs to specifically develop this explosiveness through weight training, PLYOMETRIC TRAINING, and jumping.

Body Control (Kinesthetic Awareness) -- The athlete must develop the ability to control the position and posture of their body while in motion, both on the ground and in the air. The athlete needs to have a feel for their body and how it moves. Drills and repetition refines this awareness.

Mechanics of the Horizontal Jumps

In biomechanical terms, the long and triple jumps are rapid accelerations followed by a vertical impulse in order to achieve the greatest possible distance in flight. The triple jump is actually three separate jumps in the form of a hop, a step and a jump. Each phase is controlled by technique to maximize the sum of the three jumps.

Long Jump Mechanics -- Horizontal velocity is the overwhelming determinant of performance in the long jump. The speed of the approach and the need to preserve horizontal velocity make it impossible for the athlete to achieve the optimum angle of projection of approximately 45 degrees. In reality, the normal take-off angle is closer to 25 degrees.

The take-off angle is determined by the approach velocity and by the lowering of the center of mass on the penultimate (or next-to-last) step, which is followed by full extension of the leg at take-off. Vertical impulse is also attained by driving the free leg

and opposite arm through the take-off stride. Trying to gain vertical impulse (height) by slowing to GATHER for the take-off will shorten the length of the jump. Maintaining forward velocity is the critical factor in long jumping, not gaining height.

Forward rotation is created at take-off by eccentric thrust and the checking of forward momentum by the take-off foot. This requires the athlete, while airborne, to counteract the rotation in order to achieve extended landing. The HANG and HITCH-KICK styles have developed over time as the predominant methods in long jumping. The hang slows rotation through extension of the limbs away from the body. The hitchkick counters forward rotation by creating counter rotation through cycling the arms and legs.

The trajectory of the jumper's center of mass is established at take-off. Technique is used to counter forward rotation and optimize the jumper's position relative to their center of mass at landing. A landing position with the arms swept to the back, and the head and chest dropped forward, allows the feet to be extended far beyond the center of mass without the jumper falling back into the pit.

Triple Jump Mechanics -- The triple jump is a series of three consecutive jumps following a fast approach run. Like the long jump, horizontal velocity is the most influential element of performance but must be preserved over three consecutive jumps. Technique, plays a far greater role in the triple jump.

The take off angle in the triple jump is less than in the long jump (approximately 20 degrees) in order to decrease the amount of deceleration upon landing in each phase. The arms and free leg drive vigorously, but BLOCK in the first two phases (hop and step). This action increases vertical reaction off the ground with minimal slowing of horizontal velocity.

A unique feature of the triple jump is the action of the landing foot at the end of each phase. A PAWING motion of the foot creates a backward velocity of the landing leg helping maintain forward horizontal velocity of the body.

In the final jump phase, the athlete uses a hang position to counter rotation. The landing position in the triple jump is similar to the long jump, with the head and chest dropped forward and the arms swept back.------------------------------------------------------------------------

Teaching the Long Jump and Triple Jump

The Approach Run -- The aim of the approach for the long jump and triple jump is to generate the maximum amount of speed which can be converted effectively into a jump. The acceleration of the approach should be gradual, rhythmic, and controlled. An all-out uncontrolled sprint into the take-off results in a poor jump.

The length of the approach should be approximately 6 to 12 strides for high school athletes (two steps equal one stride). Goal: To develop the maximum controllable velocity which can be converted into a jump for each individual jumper.

Considerations:

* # of events * Timing of events * Pre-season, in-season, post-season * Running surface * Athlete's conditioning * And more

My philosophy: Too short is better than too long. Too long of an approach will destroy the velocity desired at the take-off.

Your athlete should use a stationary start to achieve consistent foot placement at take-off. Jogging or skipping into the approach is not recommended. Fouling at take-off is a waste of training and preparation time. Your athlete needs to start their approach with the same foot every time, preferably their jump foot. Consistency is the key. Most run-up problems originate in the first 3 strides of the acceleration, so establish a starting point and an athlete check point at either the second or third stride (Diagram 1.1). Continual practice of the approach will insure consistency and accuracy at the take-off board. A coach's check mark placed 3 to 4 strides from the board can be useful in evaluating the run-up during practice, but should not be used in actual competition (Diagram 1.1). After the starting point, athlete check point, and coaches check point are established you'll need to have your athletes record these measurements for future reference and competitions You will also use these marks for needed adjustments throughout the season.

Developing the approach and its rhythm is often done better on the track than the jump runway. Practicing the approach on the track removes the distraction of the take-off board and landing pit. When the ahlete has learned rhythmic acceleration and achieving good body position at the take-off transfer the approach onto the jump runway.

The approach itself is a gradual acceleration to the greatest speed the athlete can convert into the jump. Training should focus on increasing the athlete's sprint speed and ability to convert that speed into a well-executed jump. Over the last 4 to 6 strides, the jumper should be running at nearly full speed with an upright body position and high knee lift.

The athlete should be running tall and relaxed and have their eyes focused on the rear of the pit. When a coach notices a decrease in speed in the final strides of the approach, the run-up is either too long or the athlete has accelerated too quickly and cannot maintain that speed throughout the approach. In the final strides, the athlete should attempt to increase their stride turnover and accelerate into the jump while maintaining this tall sprint position. We would concentrate 75% of our training time on the approach. My philosophy on the approach distance is I would rather be a little too short than too long; too long will defeat everything gained by a good approach run.

The Long Jump -- The most difficult aspect of the long jump is performing the transition of the take-off of the jump. In the penultimate stride, the body's center of mass must be lowered in order to attain the optimum position for the take-off. This must be done with a minimum loss of speed.

As the take-off foot contacts the board, the shoulder should be slightly behind the hips with the leg extended almost fully, about 170 degrees. The contact of the foot is FULL-FOOTED to transfer horizontal velocity into vertical lift more efficiently. It is often helpful to have your athletes envision RUNNING OFF THE BOARD and accelerating into the take-off. Have your athletes thinking UP AND OUT at take-off. Do not tell your athletes to PLANT their take-off foot on the board, this will cause them to settle on the board and lose horizontal velocity.

Upon contact of the take-off foot, the jump is initiated with the free leg and opposite arm driving forward and upward, fast and forcefully. The foot of the free leg should be pulled through above the knee of the support leg in order to preserve horizontal velocity throughout the jump. The jump or extension of the take-off leg should be as fast and explosive as possible. The drive leg and opposite arm block (stop abruptly) as the thigh comes parallel to the ground and the hand comes to eye level. The feel of the take-off should be both forward and up. The stride off the take-off board should be a continuation of the approach. Having your athletes focus their eyes on the rear of the pit will prevent chopping and reaching at the take-off board.

The purpose of in flight arm and leg action is to counteract forward rotation, maintain balance, and put the jumper into the optimum position at landing with the feet extended well beyond the athlete's center of mass. Long jumpers should adopt the in flight technique that best preserves the speed established during run up, w

The Hitchkick -- The HITCHKICK style is the most complex technique of long jumping. It counteracts forward rotation by creating secondary axes of rotation that work in opposition to the forward rotation. The cycling motion of the arms and legs keep the body upright and balanced throughout the jump. The 1 1/2 stride hitchkick is better suited to high school athletes. Upon take-off, the legs continue cycling forward as in sprinting. The arms cycle overhead in balance with the legs. The arms are extended while moving backward, and then are shortened as they move in front of the body. On landing, the take-off leg comes forward first, followed by the drive leg that has cycled 1 1/2 times after

take-off. As with other styles, the head and chest are dropped forward and the arms swept back as the feet touch the sand. Again the athlete needs to reach for the sand and get their bottom dirty to have a successful landing. If the athlete is not jumping more than 21 feet, the hitchkick is not recommended.

 

Long Jump Technique and Training

By Jim Giroux,M-F Athletic

 

To the casual observer the long jump would appear to be one of the most basic of all track & field events. Athletes run up to a takeoff board and without going past it jump as far as they can into a sandpit. Many of us have seen the picture of long time world record holder Bob Beamon soaring over 29 feet in the 1968 Olympics. Regardless of the level your athletes are at they will need to 1) Accelerate to maximum controllable speed 2) Transition this approach into a takeoff and 3) Land the jump in as efficient a manner as possible.

Acceleration and Maximum Speed

In recent years a great deal as been written about these two topics. The ability to accelerate quickly is developed by addressing technique and strength (starting and explosive). In the long jump approach, somewhere between the 4-6 total steps (2 or 3 rights/lefts) are used to accelerate to maximum speed. The slower your athletes are the faster they will get to top speed. Your faster athletes will take longer to achieve maximum speed. The remaining number of steps are done at maximum controllable speed. Maintenance of this speed and the upright posture at the end of the approach is crucial to success.

Acceleration Drills

Wall series1. Start your athlete with their hands against a wall or fence with their torso leaning from the ankle at 45 degrees with one knee up.  Adjust them as needed. Have them “feel” the straight line from their head through their shoulders, hips, knees and finally feet. Repeat the drill without aligning the athlete 2. From position A, have the athlete take 3 or 5 steps in place (walking, marching and finally running) watch that their feet land in the same position they start in. Repeat watching and cueing the straight line from head to toe. 3. Have the athlete repeat the drill keeping lined up but gradually getting more upright with each foot contact, so they end up standing. 

Partner series

1. Have the athlete assume the same leaning start, supported at the shoulders by a partner’s hands; the partner will be facing the athlete.

2. Do a five step start by first marching, progressing to a full effort push.

3. Repeat the full effort start, but at five steps the partner will step out of the way allowing the athlete to continue to accelerate.

4. After assuming the correct lean against the partner, the athlete is released to accelerate on their own. This series of drills can also be done with resistance from the rear like a towel, belt or harness.

Teaching the rocking startThe athlete will begin with their takeoff foot forward and rock back so most of their weight is on the rear leg. Make sure they swing their arms in opposition to their legs when pushing out of this position and “rocking” back over their front leg. All forces should be directed horizontally into the ground. By starting in this fashion the athlete is able to use momentum generated from the rock to aid the start. It helps insure a consistent reliable, start that leads to an accurate approach. 

Coaching cues for acceleration workPush, lean from the ankle. Tell the athlete to be patient while executing this part of the approach, allowing the foot contact with the ground to gradually stand them up.

Maximum Speed

Much has been written about this quality. Speed can be worked on with running drills, sprints of various intensities and distances, hill running, over speed towing, approaches with or without a takeoff and other sophisticated methods. The key elements of speed as they relate to the jumps are maintenance of posture and pelvic position through to the end of the approach.

The Takeoff

To effectively set up a takeoff, the cyclic running pattern and heel recovery will be broken on the last two steps of the approach. The penultimate (next to last) step is a full foot contact with a rocking action. This is the longest step of the entire approach. Foot contact will still be underneath the body like the previous steps. The recovery of the heel will be over the ankle or mid calf only. Attempting to run over

this step while the foot is still on the ground is a great cue. The takeoff step will be similar to the penultimate in ground contact (full foot, rocking action) and stepping over the ankle instead of heel to butt, but it will be shorter in length. Ground contact will be a little in front of the body. Again continuing to move the body past the takeoff foot while it is on the ground is a good cue. Try to have the athlete anticipate the takeoff steps so they have their ankle and thigh braced and prepared. 

Takeoff Drills

Skipping of all varietiesIn particular, power skips and single leg skips where left or right foot takeoffs are emphasized.

Continuous takeoffs An athlete runs at anywhere from 50-75% effort, exaggerating the heel to butt running action for 3-5 steps followed immediately by the penultimate and take off step action with a “pop up” then running out of the pop up immediately into another 3-5 step running action and takeoff sequence. These can be done with small obstacles or overhead targets like basketball nets at the same or different distances apart to help teach “steering” during the approach.

Approaches with a “pop up”These can be short or full approach runs and the athlete should be instructed to continue to run through the pit after “popping up”.

The Landing

Often this or technique in the air is the technical focal point for coaches and athletes. Controlling or limiting forward rotation is the goal of all in the air action. Much of the jump distance is already determined by the approach and takeoff actions. There are some drills listed below which address these areas.

Landing Drills

Standing Long Jump Series 1. Begin with a standard SLJ with an upright landing

2. SLJ with a squat landing

3. SLJ with a kicking leg action and rolling of buttocks to where the feet touch down

4. Walk in version of these exercises with a single leg takeoff

a. Knee Landing - Athlete will approach the pit like in Continuous takeoff drill above, but upon takeoff will land in the pit on the takeoff knee and the swing leg foot (lunge position). Gradually get the athlete to move further away and run in faster. Vertical emphasis. 

b. Short Approach Jumps - Progress from slow to fast, learning to bring the takeoff leg forward and extended so that both feet are together and the athlete learns how to get their buttocks to where their feet landed.

Common Questions

What foot does the athlete takeoff with? Generally, this is the preferred leg for doing a lay up in basketball, the foot they would generally put forward to start with and the opposite of their handedness (right handed = left foot takeoff). There are exceptions to the rule…, so try both feet if you’re unsure.

How long should the approach be? What the athletes can handle, without slowing down before taking off. As a starting point think 5 lefts or rights or 10 total steps and go up or down from there based on competence. This distance should be measured away from the runway. Have them start at a fixed point on the track, accelerate and run through whatever number of steps you have determined as a starting point (5 or 6 lefts or rights). Mark where the takeoff foot lands on 6 approaches. Use the most frequent spot they hit and measure back to your starting point. A couple of reminders, do not have them takeoff when running these approaches. When you add the penultimate and takeoff step, the approach will be longer, maybe a few inches. The athlete should know the distance of their approach and never have to “run it back” at a meet; this reflects lack of preparation. It is easier to count lefts or rights than total steps, so count takeoff leg steps.

Who would be good candidates for the long jump? Consider your hurdlers and sprinters as well as javelin throwers. If you get other sport athletes, look at athletes who already run and jump in games (soccer midfielders, football defensive backs and wide receivers).

What else can my long jumper do? Try hurdles, triple jump, high jump, javelin and sprints.

PRACTICE SUGGESTIONS

No Meets - 5 Practice Days

Day 1 • Dynamic Warm up, including some full speed 30-50 meter build ups or accelerations.• Long jump approaches 4-8, with and without takeoffs in spikes.• Landing drills, pick 2-4 depending on time of year and athlete.• Pick on additional takeoff drill; finish with some short approach jumps.• Weight training (if available and supervised).

Day 2 • Dynamic Warm up, include longer build ups to 80-90% of between 50-100 meters.• Plyometrics (if taught correctly and monitored).• Medicine Ball (if taught and monitored).• Interval training (shorter of the two days).

Day 3 • Continuous Warm up (up to 30’ minutes, more work related exercises, core, legs etc.).• Conditioning Circuits (focus on legs, jump like exercises burpees etc.).• Weight training (if lifting 3x/wk otherwise do it on Day 4).

Day 4Same as Day 1 except no weight training (if lifting only 2x wk then save weight training until today)

Triple Jump Technique and Training

By Jim Giroux,M-F Athletic

KNOW THE RULES!It starts with a hop--takeoff and land on the same foot (left-left or right-right), then comes the step. The step begins with the same foot as the hop takeoff and landing. The step ends on the other foot (left-right or right-left). The takeoff for the jump phase is done with the landed foot from the step phase. The foot plant action is left-left-right of right-right-left.

Triple jump technique is much like the game hop scotch that young children play. An athlete must take off and land on the same leg then land on the next opposite leg before landing in the pit. This event has many of the same characteristics that the long jump displays during the approach. At takeoff, however the differences end, good triple jumpers will takeoff at a much flatter angle than in the long jump. We will examine the technical requirements and methods to develop them as well as how to set up the training day and week. The triple jump has 1) Acceleration 2) Maximum Controllable Speed 3) Takeoff and the Hop 4) The Step and 5) The Jump and Landing.

Acceleration and Maximum Controllable Speed

The ability to accelerate quickly is developed by addressing technique and strength (starting and explosive). In the triple jump approach, somewhere between the 4-6 total steps (2 or 3 rights/lefts) are used to accelerate to maximum speed. The slower your athletes are the faster they will get to top speed. Your faster athletes will take longer to achieve maximum speed. The remaining number of steps are done at maximum controllable speed. Maintenance of this speed and the upright posture at the end of the approach is crucial to success.

Acceleration Drills

Wall series 1. Start your athlete with their hands against a wall or fence with their torso leaning from the ankle at 45 degrees with one knee up.  Adjust them as needed. Have them “feel” the straight line from their head through their shoulders, hips, knees and finally feet. Repeat the drill without aligning the athlete 2. From position A, have the athlete take 3 or 5 steps in place (walking, marching and finally running) watch that their feet land in the same position they start in. Repeat watching and cueing the straight line from head to toe. 3. Have the athlete repeat the drill keeping lined up but gradually getting more upright with each foot contact, so they end up standing. Partner series 1. Have the athlete assume the same leaning start, supported at the shoulders by a partner’s hands; the partner will be facing the athlete.

2. Do a five step start by first marching, progressing to a full effort push.

3. Repeat the full effort start, but at five steps the partner will step out of the way allowing the athlete to continue to accelerate.

4. After assuming the correct lean against the partner, the athlete is released to accelerate on their own. This series of drills can also be done with resistance from the rear like a towel, belt or harness.

Teaching the rocking start The athlete will begin with their takeoff foot forward and rock back so most of their weight is on the rear leg. Make sure they swing their arms in opposition to their legs when pushing out of this position and “rocking” back over their front leg. All forces should be directed horizontally into the ground. By starting in this fashion the athlete is able to use momentum generated from the rock to aid the start. It helps insure a consistent reliable, start that leads to an accurate approach. 

Coaching cues for acceleration workPush, lean from the ankle. Tell the athlete to be patient while executing this part of the approach, allowing the foot contact with the ground to gradually stand them up.

Maximum Speed

Much has been written about this quality. Speed can be worked on with running drills, sprints of various intensities and distances, hill running, over speed towing, approaches with or without a takeoff and other sophisticated methods. The key elements of speed as they relate to the jumps are maintenance of posture and pelvic position through to the end of the approach.

The Takeoff and Hop

Elite athletes set up the takeoff and first phase (hop), novice ones survive the landing from their long jump like takeoff. In the triple jump, there is no need to coach takeoff height most beginners will need to be convinced that running through the board is more important. There should be no marked difference between takeoff and previous steps of the approach other than the heel to toe (rocking) ground contact. Attempting to run past the foot while it is on the board is a great cue. Horizontal movement is the emphasis of the takeoff action. Allow the stretch on the hip flexors to put the takeoff leg in position for the step rather than actively “cycling”. By avoiding cycling the leg the transition to slower tempo of jumping is smoother. You can get very technical with coaching the free limbs, simply put have them continue to move

as close to running as possible. The hop will generally be the longest of the three phases. Most importantly, it should set up the step and conserve horizontal momentum.

Takeoff and Hop Drills

Standing Triple Jump Series 1. Two leg start – start like the athlete will do a standing long jump. Before landing have the hop foot begin the triple jump action (RRL or LLR) into the pit.

2. Takeoff foot start – like other drill but start with feet staggered (takeoff foot forward) then complete (RRL or LLR).

3. Walking starts – same as B but begin one extra step back (takeoff foot is moving or walking into the jump). Add steps to the walk in.

3-5 Step Approach & Hop with knee landing in pitThis drill is done to acclimate the athlete to holding the takeoff position (initially).  Landing will be with the swing leg forward and the takeoff leg back (lunge position). Next the takeoff leg is brought into the landing position for the step. Landing will be with the takeoff leg forward and swing leg back.

Short and full approaches with and without a hopRun throughs without a takeoff can be done from full and short approaches. If a hop will be done, do these from the nearest board to the pit so athletes don’t have to land on the runway. These should be done in spikes.

The Step

Getting athletes to be in position for the step is most important. Much of this is done by focusing on the approach and hop. Some work to ready the athlete for this crucial transition is necessary. General coaching cues are to maintain horizontal velocity and to be patient (wait for the ground to come to you). Contact is best made with the rocking full foot contact described in the other phases.

Step Drills

In place series1. Hop on one leg emphasizing complete extension on ground contact.

2. Next the athlete will kick their butt after complete extension into the ground.

3. Next the athlete will kick their butt and fold their knee up

4. Last they will begin to move forward about a foot at a time. Although much of this sequence will ultimately be set up by stretch reflexes, athletes need to learn this remedial series to prepare for the forces they will encounter on a full jump.

Walk & Run in Bounding SeriesUse any combinations of Rights and Lefts from walking and short approaches.  Favorite sequences (for left foot takeoff) LLLLR, LLLR, LLRR. Depending on the level of athletes you have, small boxes (6-18”) can be used at different parts of the series to challenge the athlete.

Short approach jumps with a knee landingDo the hop and step from a very short approach with a knee landing right foot forward left knee back (for left foot takeoff). When doing any short approach work athletes should run as quickly as they can from that distance. Emphasize getting into upright position early so drills are reinforced in good posture. No chopped or elongated steps should be used prior to takeoff.

The Jump

At this point in the jump, the athlete has slowed considerably. It is crucial to success of the jump to have ground contact underneath the body. This reduces deceleration and allows the athlete to continue to apply forces horizontally. Most jump phase work will be done in conjunction with other phase work. Isolating this part could have the athlete setting up a long jump like takeoff. Some “weak leg” long jumps will help the athlete feel what will happen during this phase. Additional single leg hopping after some step work is a good way for the athlete to better align themselves during this phase. An example would be for a left foot takeoff LLRRR or LLRR.

PRACTICE SUGGESTIONS

No Meets - 4 Practice Days

Day 1

• Dynamic Warm up, including some full speed 30-50 meter build ups or accelerations.• Triple jump approaches 4-8, with and without takeoffs in spikes.• Pick 1-2 drills from phase work, more standing and walk in early.• Finish with some short approach jumps.• Weight training (if available and supervised).

Day 2 • Dynamic Warm up, include longer build ups to 80-90% between 50-100 meters.• Plyometrics (if taught correctly and monitored).• Medicine Ball (if taught and monitored).• Interval training (shorter of the two days).

Day 3 • Continuous Warm up (up to 30’ minutes, more work related exercises, core, legs etc.).• Conditioning Circuits (focus on legs, jump like exercises burpees etc.).• Weight training (if lifting 3x/wk otherwise do it on Day 4).

Day 4Same as Day 1 except no weight training (if lifting only 2x wk then save weight training until today).

GENERAL JUMPING DRILLS:

*Standing hop-step-jumps. This will start the learning process for the neuro-muscular system without having to worry about speed or injury.

Use a four stride approach without much speed. This is a continuation of the learning process from the standing hop-step-jumps.

To help obtain increased height all phases, do uphill bounding drills.

APPROACH DRILLS

* On the track, mark a start point. From that point sprint ahead and have a friend count your number of strides and mark the point where your foot lands on what would be your "take-off" foot plant (This should be about 14 strides for the beginner, going to 22 as strength and ability improve.) The jumper should be able to run this six times and have the foot land within a six inch pattern.

* Vary the start point so that you miss the "check point" (about six strides out) and have to adjust during this last six strides. This adjustment has to be made without slowing down while looking at the board. The jumper must make the adjustment while maintaining maximum speed.

HOP DRILLS

* Single leg hop up stairs.

Single leg hops over cones. These should be soft in case the athlete lands on one.

Continuous one legged hops with a butt kick action. Retract the heel as high as possible

Continuous one legged hops with concentration on bringing the knee as high as possible. The femur should come up to where it is parallel with the running surface.

Continuous one legged hops, combining the butt kick with the knee high action.

STEP DRILLS

Using only the hop and step, set the takeoff point so that on the step, the landing is in the pit. Extend the takeoff point to force a longer step.

Set up a grid for a series of standing hop-steps. Each succeeding hop-step is a little longer.

JUMP DRILL

Stand with both feet together and take one step and jump into the pit.

Using a six stride approach, just do the step and jump phases, concentrating on the drive of the jump foot trying for maximum height during the jump.

Same as above, concentrating on the arm action. Usually, the the triple jump takeoff foot is opposite to the long jump takeoff foot, so there is a difference in the arm action.

High Jump Technique and Training

By Jim Giroux,M-F Athletic

In the 1968 Mexico City Olympics, sprints and jumps were on stage. United States sprint dominance was as evidenced by world records and medal counts. Bob Beamon (US) long jumped past 28 and 29 feet. Dick Fosbury (US) also gathered attention for his medal performance. He took off in the high jump with his back to the bar and landed on his back. Although others claim to have been using this style as far back as the early 60’s, his name is forever linked with the Fosbury Flop. Next we will breakdown the key elements in the high jump and put together training plans for a couple different weeks.

The high jump has an Approach that contains a transition from linear to a curve. It has a Takeoff that is similar to the long jump, employing a penultimate and takeoff step. Lastly, it has Bar Clearance and Landing in the pit. Let’s begin by taking a closer look at the Approach.

The Approach

To keep the approach simple we will discuss it as having 5 steps on the straight and 5 on the curve including the penultimate and takeoff steps. Most athletes will take their first step with the same leg they takeoff with. The drive phase will be two steps. Athletes should be moving into an upright running posture by the third step. The athlete will continue to accelerate in a straight line until they reach the fifth step. Watch for deviations to the outside, which slow the athlete down. Athletes will also tend to slow down as they approach the transition to the turn. The athlete should have two measurements for their approach, one parallel to the pit (between 8’-14’ depending on speed) from the inside standard and another directly back on the apron from that point.

The transition to the turn should be a blend from straight ahead running to single track running while continuing to accelerate. To run on a turn each successive step must be directly in front of the previous one. In addition, the takeoff and penultimate steps must also be on the turn. Initiation of the turn on the fifth step happens on toe off. Instead of continuing to push directly behind, the athlete will push to the outside. This action will begin turning the body towards the far standard. The next step will land on the turn directly in front of the previous step. The lean is a result of ground contact and continued acceleration. It will be a full body lean from the ankle. The inside shoulder will be lower than the outside and shoulders will align with the

hips. Typical errors in this part of the approach are the “football” pattern where the athlete plants the outside foot and cuts directly at the bar in a dual track fashion. Athletes will also tend to lean towards the bar on the penultimate and takeoff steps. Below are some drills to help both pieces of the approach.

Approach Drills

All acceleration work described in the Long Jump should be done for High Jumpers. After athletes grasp the idea of pushing, they will need to be taught to stand up earlier in the start. This is similar to the difference in the 100m start and the 110 or 100 Hurdle start; there is less time to push.

Straight startRun only the first five steps with and without the transition

3 point line runsIf you have access to a basketball court, run the three-point line. Emphasis is on pushing to the outside and single track foot contacts. Options are to run the whole line or to take off (pop up) at the top (where foul shots are taken).

Circle runs or skipsThese can be done anywhere and any diameter of circle. Try increasing speed on the approach. Emphasize pushing to the outside and single track running. Run or skip the circle 2-3 times in a row. They can be done with takeoffs (pop ups) as well

Straights with circlesHave the athlete run in straight line (like the linear part of the approach) and then run 2-3 circles. This is a good drill to link the two parts and can be done away from the pit

Pit CirclesOnce the athlete has learned how to run the earlier circle drills try this one. Have them start an arm length away and just inside the near standard. They will run a circle drill and pop up into the pit, landing on their feet. It may take a couple of attempts to figure out how many steps are needed. Once this is determined mark the far point of the approach with tape or a marker. You will see that this drill can be set up to closely match the athletes turn. Try it with a slower straight away run emphasizing the transition, complete a circle and pop up.

The Takeoff

During the takeoff, athletes will transition from a curved approach to a vertical takeoff. During the takeoff steps the athlete should maintain speed and “stay away” from the bar. The last two steps of the approach also need to be done on the turn with foot contacts directly in front of each other. Watch for the tendency of the athlete to lean into the bar upon planting the takeoff foot. If the takeoff is executed properly the athlete will feel like they are planting the foot “inside” because they are still leaning away from the bar and running on the turn

The penultimate and takeoff steps will be rocking action, full foot contacts. There should be no heel recovery on these steps, as the foot will only step over the ankle or mid calf. The plant for the takeoff will occur just inside (towards the far standard) the near standard with the toe of the takeoff foot aiming at the far standard. Arm action can either continue single arm or be double arm at takeoff. When the athlete plants the takeoff leg, it will need to be braced or ready for the jump. They will be getting great energy back from the plant, so they need to make sure to continue moving over the top of the leg. If the approach was done correctly their back should have been to the bar at the plant. The knee of the penultimate leg will be brought up because of stored energy from the previous step. Coaching of this leg action should be to get the ankle to the bar and knee away from the bar. Athletes should leave this knee up and let the takeoff leg come up to meet it.

Takeoff Drills

3 and 5 Step JumpsHave the athlete run back (arm length from the bar, just inside the near standard) 3 or 5 steps marking the spot where the step is. This mark will be inside of their normal run because they will not be moving as fast. Make sure they still run the turn.

Walk in or Jog in 5 StepsSame as above but move to the takeoff spot by either walking of jogging in. This is good linking to the full approach and less stressful than full approach jumps.

Full Approach with Scissors KickAthletes will run their approach but clear the bar with an upright scissoring action of their legs. Emphasis will be on the takeoff step action before bar clearance. A bar or a bungi bar can be used for this drill. Set at a height where it will not alter the takeoff step sequence. 

Bar Clearance and Takeoff

Like the other jumps, it is difficult to separate this phase from previous ones. There are a couple of drills listed that will work on the dynamic flexibility and spatial awareness needed to arch over a bar. During the takeoff the head should have been looking at the far standard. As the athlete becomes airborne, with hips near the bar, the head should look directly back so that the hips will rise over the bar. To get the feet to clear the bar, the athlete will bring their head back to the chest, finally landing on their upper back in the pit.

In the pit drills

Back ArchHave athlete place their hands on the ground next to their head (fingers pointing towards shoulders) and press up. Progress to doing this drill in the pit. Feet touches- Get to a back arch position in the pit. Push off and quickly try to get the hands to touch the feet before the back lands in the pit.

Standing bar clearanceHave the athlete start with their back to the bar on two feet. Clear the bar and land in the pit. Jog in towards the center of the pit, jump or turn 180 degrees so that both feet land close to the bar and clear the bar like the standing drill.

SUGGESTED TRAINING WEEKS

5 Days - No Meet

Monday • Dynamic Warm up• Pick 2-3 Approach drills• Run 4-8 Scissors approaches• Weight training (if properly supervised)

Tuesday• Dynamic Warm up• Med balls and Plyometrics (if properly supervised)• Shorter interval training

Wednesday• Dynamic Warm up• Conditioning Circuits • Short Hills• Weight training (if doing 3 days, otherwise do it Thursday)

Thursday• Dynamic Warm up• 1-2 Approach Drills• 3-6 Scissors approaches• Jump from 5 steps or jog in 5 step

FridaySee Tuesday, but longer interval training