Replace workout with light technique workĪthlete should be fully recovered prior to key track meets *Meet Prep Reduce volume on training prep *Workout 6 x Power Circuit: 12 x Bleacher Jumps 20m Sprint, 20m Deceleration Straight Leg Bound Training Preparation Split Up Core Complex 2 ^Between Each, Stride 50/Skip 50 +Dynamic Drills Med Ball Circuit: 10 x Slam Downs 10 x Med Ball Push-Ups (5 ES) 10 x Med Ball High Toss High Jump Drills A Few Back Overs A Few Circle Jumps off Ramp 3-Steps / Ladders Training Preparation 3 x (133m 50% Effort, Skip 133m) ^Between Each, Core Complex 1 + Dynamic Drills Slam Ball Circuit 1 & 2 Workout 6 x PMR Circuit (All on Grass) ^Between, Stride 30/Skip 30 Training Preparation Split Up Core Complex 2 5 x Plate Clean & Jerks ^Between Each, Stride 50/Skip 50 +Dynamic Drills Training Preparation 3 x (133m 50% Effort, Skip 133m) ^Between Each, Core Complex 1 + Dynamic Drills 1 x Mini Hurdle Stability/Coord Drills Workout 6 x 100m Hills 3-4% Grade Hill (Dirt or Grass) Walk Down Training Preparation 600-800m Jog Dynamic Drills 2 x 40m Strides Workout 2 x 5 x 100m On 60 sec 60% ^Between Each Med Ball Circuit: 10x Slam Downs 10 x Med Ball Push Ups (5 Each Side) 10 x Med Ball High Toss Training Preparation Split Up Core Complex 2 ^Between Each, Stride 50/Skip 50 +Dynamic Drills High Jump Drills 3 x Back-Overs on Tall Box 3 x 3-5 Step Off of Incline Workout 3 x (4 x 40m Sprints w/ 20 Sec Rest) ^Between Each, Stair Combo High Jump Drills 3 x Two Foot Jog-in Back-overs 3 x 4ES Alt. Speed 3 x 20m Mini Hurdles (Form Running) Training Preparation Split Up Core Complex 2 ^Between Each, Stride 50/Skip 50 +Dynamic Drills & Hurdle Hip Mobility High Jump Drills 3 x Circles (Draw at 17’6” Radius) 3-5 Lunge Jumps Speed (Hard Post Drills) 3 x 30m Accelerations Training Preparation 3 x (133m 50% Effort, Skip 133m) ^Between Each, Core Complex 1 + Dynamic Drills In the video below we've slowed down the jump by 2000% which makes it easier to see just how complex the high jump is. And the way to develop that trust is by practicing the correct movements until they become second nature. Successful high jumpers trust their body. This is especially important during track meets when the pressure is on, and the adrenalin is flowing. Studies have shown that neuromuscular function (how the muscles and nerves work together) is far more important than strength and power when it comes to sprinting and high jump performance.īy training the nervous system to ingrain proper movement patterns, athletes can develop muscle memory and coordination that enables them to execute proper high jump technique without thinking. When an athlete performs the high jump, their body must coordinate multiple muscle groups precisely and efficiently to generate the necessary speed, power, and height to clear the bar. You can't think your way through the jump. So whether you're a seasoned track coach looking for new ideas or a beginner jumper in your first track season, these drills, and workout strategies will provide you with essential tools to add to your training arsenal. Many of these drills can be performed at home or without a mat, making them accessible throughout the year.Īll of the workouts we’ve included can be tailored to individual needs and skill level using the information in this guide You'll learn the training methods and drills proven to deliver results, step-by-step. The most effective high jump workouts incorporate a range of drills that reinforce proper mechanics and high jump technique throughout each phase of the jump, in addition to developing speed and explosiveness.Īnd that's exactly what this guide is all about. Relying solely on traditional power and speed drills and jumping repetitions won't get the job done. Optimal high jump training requires specific drills and workouts that meet the unique demands of the event. This is a complete guide to the most effective high jump workouts and drills.įrom reinforcing proper movement patterns to developing speed and explosiveness, these workouts and drills will help you take your high jump skills to the next level.
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