High Jump Paul Johnson hurdlesyahoo.com 49 years of High Jumping and Coaching A Few Quick thoughts: What is High Jumping? Its the manipulation of the center of gravity over the bar, one body part at a time after converting horizontal
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Presentation Transcript
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High Jump Paul Johnson
hurdles@yahoo.com
49 years of High Jumping and Coaching<br>
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A Few Quick thoughts: What is High Jumping? It’s the manipulation of the center of gravity over the bar, one body part at a time after converting horizontal speed to vertical height
Most of the corrections you make will be on the ground: speed, take-off angle, body lean, arms, hip level, too close or too far from the bar
High Jumping always ends in failure even on your best day….this is a good thing
Patience….HJ is a skill event, the drills will come together and at some point they just get it<br>
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Choosing Your Jumpers There are things that you can look for, places to look:
Look for athletes in other sports, VB and BKB have transferable skills
Ask you Phy Ed Teachers for some suggestions, track is not like the skills in some other sports
Athletes in other events on your team….even Throwers (really)
Formula: ½ height + Vertical Jump + Technique and Training (actually pretty close)<br>
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Warm-Up Active Team Warm-up
Hurdle Walk Over Flexibilities (whole team can do these)….great for the hips
High Jump Drills….hopefully before any running workouts
This is were you can emphasize things like hips up and knee drive
Back Flops into the Pit
Flops over the bar or bungee bar off a small plyo box
Half Turn Flops off the plyo box
Banana or Regular Low Hurdle Skips
Three Point Line Runs (both ways)…..maybe a jump every ¼ to ½ way point<br>
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Drills for Skills Back Flops into pit: simply jumping back into the pit, head back, hips up, landing on back to start and hopefully later on the shoulder blades
Plyo Box Back Flops: giving the feeling of being in the air, put up a bungee or bar as they get use to it. Higher box as time goes on. Start to emphasize head back/HIPS UP (“Pinch the Nickel”)
Half Turn Plyo Box Back Flops: start facing the way they’d approach the bar and do the same as with a Plyo Box Flop, drive arm and knee, turn back to towards the pit
Three Step Jumps: helps with keeping hips tall and penultimate step, off a small box is helpful
Running a Curve/Circle Drill: (3 – Point Line, Chalk Lines on the HJ Apron): feel the lean, look for breaking in the upper body, keep steps on or very near the line
Approaches w/Pops into the Pit: Hold the knee and ride it into the pit, scissor kick over a low bar
C Approach Drill: 15’ – 22’ radius, run the C and jump into the pit<br>
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The Approach “J”-Turn Approach
*Good for speed, good for controlling speed, good for consistency on the take-off mark (Approach is 85-90% 0f the jump)
*8 – 10 Steps for the approach (can use less, usually not more in HS)
*First 4-5 steps on a straight line, the last 4-5 on a curve
*There will be a lot of trial and error, marks change with confidence, speed, strength, indoor/outdoor, take-off angle….fluid
*The Take-off Point: 2’ out from standard/18” left of that mark(as jumps get higher, around 6’ this will need to be moved out)….a box with tape can be used initially as a target
*Starting angle of runout from the bar 15-30 degrees (tape inside box)
*Marks horizontal from the standard: Girls 8’ - 11’/Boys 9’ – 12’<br>
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Finding an Approach: There are several ways to try and find an Approach
There are calculators on line that you can find to help with this, if you have time
You can work on the 5 step curve from the bar then add the 5 steps on the straight
3 Step – 2-3 Step – 4-5 Running Step Method
Running out from the bar 8-10 steps (probably the easiest and with a lot of jumpers the most time efficient way: (have them do this several times before turning it around)
Use a tape box on the ground as a start point
Put a piece of tape at about 20-25 degree angle from the crossbar in the box
First step will be with their take-off foot run out the 4-5 strides for the curve, 4-5 steps on a straight line. Put a target out for the straight line off the curve, Girls 8’-9’/Boys 10’-11”<br>
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Finding the Approach Cont…. Approach Practice:
Retrace the steps towards the pit
Steps 1-2: Strong firm drive start, Jump Foot Forward, knees drive throughout
Steps 3-5: building acceleration (eyes focused straight ahead)
Step 5: will be the last one on the straight (The foot will be slightly turned in, don’t step off the line), centripetal force helps the lean away from the bar (eyes focus at top of far standard)
Step 6: should be on the curve, foot should step in front of the Step 5 foot (centripetal force has switched from predominantly horizontal to some lateral)
Steps 7-8: maintaining lean away from the bar, keeping speed (don’t break and bend at the waist towards the bar)
Step 9: is slightly longer penultimate step than the preceding steps this lowers the hips just a bit to load up for the jump
Step 10: Plant with a pop, foot pointed towards the back corner of the pit
Last 2-3 Steps: Quick<br>
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Plant and Take-Off Penultimate Step (7 or 10), quick, slightly longer
Plant with a Flat Foot to begin the movement from horizontal to vertical, hit quick and get off the round
Foot should be pointed towards the back corner of the pit don’t flatten the foot parallel with the bar
Arm and Knee drive lift to 90 degrees creating a blocking type situation and the upward movement of the body, keep arms as close to the body to help expedite the quick take-off
Body begins to turn, head begins to turn and then bend back
Legs are not pulled up, hips rise, “Pinch the Nickel”
After the hips clear the bar the chin will drop back to the chest and the butt will drop and legs kick out, landing on the upper back<br>
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Other Drills and Random Comments Springboard Jumps….have a school record
3 Step Approach Box Jumps
Rhythm Run Throughs on a Straight Line as well as a curve, can put cones out on both sides of the curve to help (Consistency is key)
Basketball Lay-Ups in the Gym (or Dunks)
“Air Time Is Slow Time”
Hudl App to video tape
Keep them warm when they’re not jumping, even in warm weather
Tennis Ball Tummy Touch Hip Drill<br>
