High Jump Analysis and Training Techniques in Illinois - January 12, 2019

1. Illinois Track and Cross Country Coaches January 12, 2019

2. High Jump Analysis https://www.youtube.com/watch?v=-rsO-waG1yU

3. Mental Training • Confidence • Preparedness / Practice • Strength / Speed • Plan • Ownership of Success – Believe in the program • Over Confident • Under Confident • Self-Talk – Positive Reinforcement

4. Mental Training • Attitude • Positive / Negative • Towards Self / Toward Others • Self Talk • Team Needs / Individual Needs

5. Mental Training • Concentration / Focus • Situational Awareness / Selective Awareness • Deal with Arousal /Adrenaline • Big Meet / Small Meet • Deal with Injuries

6. Mental Training • Mental Imagery • Visualize – Vivid /Controllable • See it / Believe it / Become it • Scripts • Imagine Execution and Outcome

7. Mental Training • Goals • Specific • Realistic • Progressive • Short term / Long term • Process / Outcome / Performance

8. 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 mechanisms

9. 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 up

10. 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

11. 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 shoulders

12. High Jump Analysis • Common Errors: • Approach: • Speed – too fast or too slow • Consistency in hitting marks • Change of surface and environment • Missing the curve

13. 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 bar

14. High Jump Analysis • Common Errors: • Flight • Dropping the chin too soon • Improper rotation • Jump leg lags behind • Foot always drags bar off

15. 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 jumps

16. 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 / Box

17. 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 downs

18. High Jump Analysis Question and Answer Tim Thompson Head Track Coach Midwest Central High School 309-361-7881 – cell timthompson@midwestcentral.org