January 12 2019 High Jump Analysis httpswwwyoutubecomwatchvrsOwaG1yU Mental Training Confidence Preparedness Practice Strength Speed Plan Ownership of Success Believe in the program ID: 750890
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Slide1
Illinois Track and Cross Country Coaches
January 12, 2019Slide2
High Jump Analysis
https://www.youtube.com/watch?v=-rsO-waG1yUSlide3
Mental Training
Confidence
Preparedness / Practice
Strength / Speed
Plan
Ownership of Success – Believe in the program
Over Confident
Under Confident
Self-Talk – Positive ReinforcementSlide4
Mental Training
Attitude
Positive / Negative
Towards Self / Toward Others
Self Talk
Team Needs / Individual NeedsSlide5
Mental Training
Concentration / Focus
Situational Awareness / Selective Awareness
Deal with Arousal /Adrenaline
Big Meet / Small Meet
Deal with InjuriesSlide6
Mental Training
Mental Imagery
Visualize – Vivid /Controllable
See it / Believe it / Become it
Scripts
Imagine Execution and OutcomeSlide7
Mental Training
Goals
Specific
Realistic
Progressive
Short term / Long term
Process / Outcome / PerformanceSlide8
High Jump Technique
Approach:
Length – determined by speed and ability – 8-13 steps
(Don’t think necessarily 5 on straight 5 on curve)
Drive phase – 3-4 steps
Transition – 2-3 steps into curve running
Curve – 2-3 steps with last being plant.
Curve initiation
Running the curve
Outward pressure exerted by feet.
Body leans inward but intact
Shoulder axis should be perpendicular to the curve at any point
Each step should touchdown on the curve and parallel
After the initial drive, eyes should fix on the bar.
Consistency
Steering mechanismsSlide9
High Jump Technique
Preparation:
Penultimate step – correct rhythm
Conservation of postural integrity – Head through Pelvis in-line
Proper running mechanics
Conservation of horizontal velocity
Lowering of Center of Mass
Arm action – Single or Double?
Hip axis between 20-35 degrees – tilt is upSlide10
High Jump Technique
Takeoff:
Run should blend smoothly into takeoff step
Fire takeoff leg into ground – as large a force as possible – must be quick
Body lean outwards – away from pit
Slight reach – dictated by lowering of COM.
Excessive displacement results in toe drag
Swinging arms and free leg
Blocking arms
Free leg should swing completely and remain upward with knee flexed
Free leg is used to slow rotation – extension results in unwanted or excessive rotation
Parabola is set Slide11
High Jump Technique
Flight:
Froggy
position
COM passes under bar
Head and shoulders rotate back
Hips pop
Tuck chin to chest after clearance
Legs tuck back and around the bar
Landing should be high on the back and shouldersSlide12
High Jump Analysis
Common Errors:
Approach:
Speed – too fast or too slow
Consistency in hitting marks
Change of surface and environment
Missing the curveSlide13
High Jump Analysis
Common Errors:
Takeoff / Preparation
Slowing down in last steps – gathering
Free leg and arms not active enough
Inward lean at bar
Trying to jump over bar instead of straight up
Allowing the body to lift first before arching
Jumping too far away or too close to barSlide14
High Jump Analysis
Common Errors:
Flight
Dropping the chin too soon
Improper rotation
Jump leg lags behind
Foot always drags bar offSlide15
High Jump Training
Drills:
Approach
Curve running – circle and on track
Figure 8’s
Mid-mark check
Takeoff / Preparation
3-step jumps / 5-step jumps
Incline box jumps
Scissor jumps
https://
www.youtube.com/watch?v
=bhetXEyz2Hk
Knee – Knock offs
Dunk drills
Mini-hurdle drills
Plyometrics
Flight
Backbends
Backward Box Jumps
2-foot jumping
Incline box jumpsSlide16
High Jump Training
Jumps:
2 x a week with a competition ( 1 day for height / technique, 1 day for drills)
3 x a week without a competition (2 days for height / technique, 1 day for drills)
Types of jump days: Technique, Height, Endurance
Fun day of Basketball
Sprints:
2 x a week (1 day of long intervals, 1 day of short intervals)
Types of speed: Endurance, Optimal Speed, Acceleration
Agility:
1 x a week
Speed ladders, Cone Drills, Basketball drills, Multi-directional Hops / Bounds / Skips
Med-Balls:
Standing / Hoping / BoxSlide17
High Jump Training
Plyo’s
Skips; easy, height, distance, speed, weighted
Bounds; alt. leg, single leg, RR-LL, Hills / Stadiums, weighted
Hops; single leg, double leg, Multi-directional, weighted
Box; double leg, single leg, drop, drop to hurdle hop, drop to sprint, depth
Hurdle Hops; double leg, single leg, drop from box, for height
Jump Rope
Abs
Med-ball abs
8 min
Pedestal
Throw downsSlide18
High Jump Analysis
Question and Answer
Tim Thompson
Head Track Coach
Midwest Central High School
309-361-7881 – cell
timthompson@midwestcentral.org