This program was designed to help both beginner and experienced high jumpers achieve peak fitness for high jump.
Table of Contents
High Knees
Description - Using high knees while warming up and cooling down is very effective to the athlete. While preforming high knees, body temperature, increases along with heart rate and decreases the nerve responses. High Knees helps to improve the athlete's running form by working your hip flexors, stabilizers, shins and foot at landing and calves.
Procedure
1. Start by leading with either the right or left foot.
2. While moving in a forward motion bring the knees up to the chest and then quickly switch knees.
3. While bringing the knees to the chest have to opposite arm in a 90 degree angle at the elbow.
4. To create a faster reps. land on the toes while the opposite knee springs up to the knee.
5. Continue to bring the knees to the chest at a fast rate for 15 to 20 yards.
A-Skip
Description – The A- Skip is highly effective to the athlete becuase it increases body temperature and increases heart rate. The A-Skip helps improve athletes running and jumping form by testing the athlete’s strength and working the flexors, stabilizers, shins and foot at landing and calves.
Procedure
1. Start by placing one foot in front of the other.
2. Then begin to walk and then spring up into a skipping motion bringing the knee up to the chest.
3. Both feet should be off the ground.
4. While bringing the knees to the chest have to opposite arm in a 90 degree angle at the elbow.
5. While landing be sure to land on the toes, the the ball of the foot, followed by the heel to decrease the risk of injury.
6. Continue to repeat the skipping motion for 15 to 20 yards.
C- Skip
Description – The C- Skip is a very simple but fast work out that helps strengthen the legs while increasing body temperature and heart rate. The C- Skip helps improve the range of motion of the legs but increases flexibility.
Procedure
1. Start by lifting either the right or left leg out straight in front of the body.
2. Then quickly switch to the opposite leg.
3. Continue to repeat this action in a fast motion for 15 to 20 yards.
Flexibility
High Jump involves a lot of movement and coordination, thus requiring a lot of stretching before the activity. Here is a list of various types of stretches and exercises to increase a jumper’s flexibility and active ROM (range of motion). Each of the different stretches and exercises will benefit each player by expanding their ability to arch his or her back in order to glide over the bar smoother and higher.
Leg Reach
Description - The first stretch is a simple ballistic stretch that will loosen the inner thigh, hamstrings, and calves. The jumper must first have a flat even ground to stand on, while firmly placing his or her feet flat on the ground. They will then spread their feet far enough so that when they reach for their ankles, they will feel a tight pull in their inner thigh, hamstrings, and calves. The jumper then reaches to their ankles with both hands and holds that position for 20-30 seconds. Repeat with the opposite leg.
Procedure:
1. Feet are firmly planted on an even ground or surface
2. Legs are fully extended to a 180 degree angle
3. Legs are spread apart far enough so that when the jumper reaches for their ankles, they feel a tight, but not painful, pinch in their hamstrings, inner thigh, and calves.
4. Reach with both hands to one ankle and hold there for about 20-30 seconds
5. Repeat with opposite leg
Hamstring Stretch
Description - Another useful stretch is of the lower back. One of the most important things a high jumper must do is arch his or her back enough so that they can glide over the bar smoothly. The back is consisted of many muscles, all which are used while high jumping.
This stretch first involves a flat, even ground where the jumper’s feet are firmly planted on the ground. Next, the jumper will put their legs closely together and are extended 180 degrees. Standing straight up, the player then takes both hands and reaches to as far as they can bend down wards, till they feel a small pinch, or stretch, in their hamstrings. If they are able to, have the jumper place each of his or her hands on the ground and hold for 20-30 seconds.
Procedure:
1. Feet are firmly planted on an even ground or surface
2. Legs are directly under the jumper’s body, extended 180 degrees.
3. The jumper then reaches as far as they can to their toes
4. Hold for 20-30 seconds
Quadriceps Stretch
Description -This last stretch will help the player stretch his or her quadriceps. This is a muscle that is commonly under stretched in high jump. The quadriceps muscle is the muscle that acts as the “jumping muscle”. It is the muscle, among others, that pushes off the ground, resulting in the jumper, jumping.
This stretch is a simple PNF (Proprioceptive Neuromuscular Facilitation) stretch that involves two people co-working in stretching one-another. One jumper lies on his or her chest flat on the ground with one of their legs folded so that their calf is resting on their hamstring. The other player, who isn’t lying on their chest, then grabs the other player’s lower leg with both hands and starts to push on it till the player, who is lying on their chest, starts to feel tension in their quads. The player then holds the leg in that position while the other pushes with their leg out ward. The player who is holding the others leg pushes against it making it difficult for the player on the ground to push. They push against each other for about 10 seconds. They repeat the process with both legs for 3 reps a piece.
Procedure:
1. One player lies on his or her chest with one leg resting against their hamstring
2. The other player gets a firm grip on the lower leg and uses their force to push against the leg, while the other pushes away from them.
3. Each of the players pushes against each other, slowly getting easier, for about 10 seconds
4. Repeat for each leg with 3 reps each
Cardio-Respiratory Endurance
Jump Kicks
Description -This exercise described here works various muscle groups in the body. It is a very difficult yet satisfying cardio work out because it not only gets your heart pumping but helps you kick up high to work on your high jump. It works the quadriceps muscles and helps with your balance. You should do this exercise for three minutes, four times a week. Procedure
1. Stand with feet together.
2. Raise the right knee to waist level and then jump, switching legs and kicking out with the left leg (in can-can dance pattern).
3. Repeat for 30 seconds.
4. Switch, bringing the left knee up slowly and kicking out with the right leg, repeating on this side for 30 seconds.
5. Do 4-Reps.
Plyo-Lunge
Description-This exercise is a tough one. The Plyo-Lunge works on getting perfect balance so that when you jump into the lunge you are concentrating on landing perfectly and not falling out of it. It works your quadriceps, gastrocnemiusand the soleus. It also works out the gluteus maximus. This exercise gets your heart beating because you are changing positions quickly. This will help you gain strength in your lower legs which will help you be able to get full force to jump high. This should be done for three minutes, five times a week.
Procedure
Begin in a lunge position, right foot forward, left foot back, both knees at 90 degree angles.
1. Jump up and switch feet in the air.
2. Land in a lunge with left foot forward, right foot back.
3. Repeat for 30 seconds, rest and do it for 30 seconds more.
4. Do 5-Reps.
Side Kicks
Description -This exercise will help the athlete get the heart going at a fast rate. It raises and maintains the heart rate. It will also help with gaining endurance. This workout also gets the legs high up allowing the athlete to practice on raising the legs. This is a key factor when doing the high jump because it will allow the athlete to bring up his or her legs smoothly when jumping over the pole. It works all the leg including the muscular calves. It builds strength in the lower body. This should be done four minutes, four times a week.
Procudure
Strength
Squats: (Back)
Description - Squats are a lower body exercise used to gain muscle in strength training. Other from being used just as a strength builiding exercise, the "Squat," is used in competiion in powerlifting and weightlifting. The main target muscles when performing a Squat are the quadriceps and the glutes. The other muscle groups are the hamstring, lower back, and calves. The Squat is percieved to be one of the hardest workouts of all.
Procedure:
1. Place bar (With proper amount of weight on it) across the top of the upper back.
2. Have feet shoulder width apart and arms roughly 45 degrees placed on the bar.
3. Slowly lower your body, almost as if there was a chair behind you.
4. If possible make a 90 degree angle with your kness to get maximum workout.
5. With the weight on your heels, slowly bring your body back up to the start position.
6. When finished with the squat, do not lock your knees. ALWAYS KEEP THEM BENT.
Leg Press:
Description -The Leg Press is a weight training exercise. It is done so by pushing weight away from the body, using ONLY the legs. Other from being an exercise, the term, "Leg Press," is used as the term for the apparatus, or machine the activity is done on. The Leg Press helps maximize the quadriceps, hamstrings, and the gluteus maximus, which are all part of the lower body.
Procedure:
1. While sitting on the seat, and back and head on the seat back, make sure your feet are shoulder width apart and toes pointed straight.
2. Make sure that your heels are flat, touching the foot plate.
3. Push the foot plate away from your adominal region by extending the knees and hips.
4. While engaging in workout, do not lock your knees.
5. After fully extending, return weight to starting position, and repeat.
Calf Raises:
Description - The Calf Raise is an exercise which targeted to provide strength to the gastrocnemius and soleus. When you walk, cycle, jump, or run, you may experience having tight calf muscles becasue they are frequently being used. One way to strengthen these muscles is to do calf raises. This could be done either with a barbell weight, dumbell weight, or even just a body weight. This will help relieve the tightness and stress that is being felt or put on the calves.
Procedure:
1. With the balls of your feet on a raised step, have the heel of your foot hanging off the edge.
2. If using barbell, place the bar on your upper back holding it with arms at a 45 degree angle.
3. Raise up on toes as high as possible in a contolled way. Hold this at the top.
4. Return then to the original position without your heel going past the step level.
Walking Lunge:
Description - The lunge is an exercise intended to help strengthen the quadriceps, and the gluteal muscles ("hamstrings"). This is to help with being able to explode, from a sitting position. The lunge is used in weight training, and for many sports. This action can either be done with dumbells or a barbell. Lunges also help build strength in the calf, hips and core region.
Procedure:
1. With dumbells at your side, step forward with your first leg.
2. Land on the heel of the foot stepped with and the forefoot of the planted one.
3. Lower your upper body by flexing the knee and hip of the leg that took a step forward.
4. Go back to starting position and repeat with the other leg.
Table of Contents
- Warm Up and Cool Down
- Flexibility
- Cardio-Respiratory Endurance
- Strength
Warm Up and Cool Down
High Knees
Description - Using high knees while warming up and cooling down is very effective to the athlete. While preforming high knees, body temperature, increases along with heart rate and decreases the nerve responses. High Knees helps to improve the athlete's running form by working your hip flexors, stabilizers, shins and foot at landing and calves.
Procedure
1. Start by leading with either the right or left foot.
2. While moving in a forward motion bring the knees up to the chest and then quickly switch knees.
3. While bringing the knees to the chest have to opposite arm in a 90 degree angle at the elbow.
4. To create a faster reps. land on the toes while the opposite knee springs up to the knee.
5. Continue to bring the knees to the chest at a fast rate for 15 to 20 yards.
A-Skip
Description – The A- Skip is highly effective to the athlete becuase it increases body temperature and increases heart rate. The A-Skip helps improve athletes running and jumping form by testing the athlete’s strength and working the flexors, stabilizers, shins and foot at landing and calves.
Procedure
1. Start by placing one foot in front of the other.
2. Then begin to walk and then spring up into a skipping motion bringing the knee up to the chest.
3. Both feet should be off the ground.
4. While bringing the knees to the chest have to opposite arm in a 90 degree angle at the elbow.
5. While landing be sure to land on the toes, the the ball of the foot, followed by the heel to decrease the risk of injury.
6. Continue to repeat the skipping motion for 15 to 20 yards.
C- Skip
Description – The C- Skip is a very simple but fast work out that helps strengthen the legs while increasing body temperature and heart rate. The C- Skip helps improve the range of motion of the legs but increases flexibility.
Procedure
1. Start by lifting either the right or left leg out straight in front of the body.
2. Then quickly switch to the opposite leg.
3. Continue to repeat this action in a fast motion for 15 to 20 yards.
Flexibility
High Jump involves a lot of movement and coordination, thus requiring a lot of stretching before the activity. Here is a list of various types of stretches and exercises to increase a jumper’s flexibility and active ROM (range of motion). Each of the different stretches and exercises will benefit each player by expanding their ability to arch his or her back in order to glide over the bar smoother and higher.
Leg Reach
Description - The first stretch is a simple ballistic stretch that will loosen the inner thigh, hamstrings, and calves. The jumper must first have a flat even ground to stand on, while firmly placing his or her feet flat on the ground. They will then spread their feet far enough so that when they reach for their ankles, they will feel a tight pull in their inner thigh, hamstrings, and calves. The jumper then reaches to their ankles with both hands and holds that position for 20-30 seconds. Repeat with the opposite leg.
Procedure:
1. Feet are firmly planted on an even ground or surface
2. Legs are fully extended to a 180 degree angle
3. Legs are spread apart far enough so that when the jumper reaches for their ankles, they feel a tight, but not painful, pinch in their hamstrings, inner thigh, and calves.
4. Reach with both hands to one ankle and hold there for about 20-30 seconds
5. Repeat with opposite leg
Hamstring Stretch
Description - Another useful stretch is of the lower back. One of the most important things a high jumper must do is arch his or her back enough so that they can glide over the bar smoothly. The back is consisted of many muscles, all which are used while high jumping.
This stretch first involves a flat, even ground where the jumper’s feet are firmly planted on the ground. Next, the jumper will put their legs closely together and are extended 180 degrees. Standing straight up, the player then takes both hands and reaches to as far as they can bend down wards, till they feel a small pinch, or stretch, in their hamstrings. If they are able to, have the jumper place each of his or her hands on the ground and hold for 20-30 seconds.
Procedure:
1. Feet are firmly planted on an even ground or surface
2. Legs are directly under the jumper’s body, extended 180 degrees.
3. The jumper then reaches as far as they can to their toes
4. Hold for 20-30 seconds
Quadriceps Stretch
Description -This last stretch will help the player stretch his or her quadriceps. This is a muscle that is commonly under stretched in high jump. The quadriceps muscle is the muscle that acts as the “jumping muscle”. It is the muscle, among others, that pushes off the ground, resulting in the jumper, jumping.
This stretch is a simple PNF (Proprioceptive Neuromuscular Facilitation) stretch that involves two people co-working in stretching one-another. One jumper lies on his or her chest flat on the ground with one of their legs folded so that their calf is resting on their hamstring. The other player, who isn’t lying on their chest, then grabs the other player’s lower leg with both hands and starts to push on it till the player, who is lying on their chest, starts to feel tension in their quads. The player then holds the leg in that position while the other pushes with their leg out ward. The player who is holding the others leg pushes against it making it difficult for the player on the ground to push. They push against each other for about 10 seconds. They repeat the process with both legs for 3 reps a piece.
Procedure:
1. One player lies on his or her chest with one leg resting against their hamstring
2. The other player gets a firm grip on the lower leg and uses their force to push against the leg, while the other pushes away from them.
3. Each of the players pushes against each other, slowly getting easier, for about 10 seconds
4. Repeat for each leg with 3 reps each
Cardio-Respiratory Endurance
Jump Kicks
Description -This exercise described here works various muscle groups in the body. It is a very difficult yet satisfying cardio work out because it not only gets your heart pumping but helps you kick up high to work on your high jump. It works the quadriceps muscles and helps with your balance. You should do this exercise for three minutes, four times a week. Procedure
1. Stand with feet together.
2. Raise the right knee to waist level and then jump, switching legs and kicking out with the left leg (in can-can dance pattern).
3. Repeat for 30 seconds.
4. Switch, bringing the left knee up slowly and kicking out with the right leg, repeating on this side for 30 seconds.
5. Do 4-Reps.
Plyo-Lunge
Description-This exercise is a tough one. The Plyo-Lunge works on getting perfect balance so that when you jump into the lunge you are concentrating on landing perfectly and not falling out of it. It works your quadriceps, gastrocnemiusand the soleus. It also works out the gluteus maximus. This exercise gets your heart beating because you are changing positions quickly. This will help you gain strength in your lower legs which will help you be able to get full force to jump high. This should be done for three minutes, five times a week.
Procedure
Begin in a lunge position, right foot forward, left foot back, both knees at 90 degree angles.
1. Jump up and switch feet in the air.
2. Land in a lunge with left foot forward, right foot back.
3. Repeat for 30 seconds, rest and do it for 30 seconds more.
4. Do 5-Reps.
Side Kicks
Description -This exercise will help the athlete get the heart going at a fast rate. It raises and maintains the heart rate. It will also help with gaining endurance. This workout also gets the legs high up allowing the athlete to practice on raising the legs. This is a key factor when doing the high jump because it will allow the athlete to bring up his or her legs smoothly when jumping over the pole. It works all the leg including the muscular calves. It builds strength in the lower body. This should be done four minutes, four times a week.
Procudure
- Stand with feet together.
- Transfer your weight to the right leg, making sure your right foot is out at an angle to protect your knee.
- Bring the left knee up and in towards the body as you look to the left, leaning the torso to the right.
- Extend the left leg out in a kick without locking the knee.
- Lower back down and repeat on the other side, alternating sides for 1 minute.
- Do 4- reps.
Strength
Squats: (Back)
Description - Squats are a lower body exercise used to gain muscle in strength training. Other from being used just as a strength builiding exercise, the "Squat," is used in competiion in powerlifting and weightlifting. The main target muscles when performing a Squat are the quadriceps and the glutes. The other muscle groups are the hamstring, lower back, and calves. The Squat is percieved to be one of the hardest workouts of all.
Procedure:
1. Place bar (With proper amount of weight on it) across the top of the upper back.
2. Have feet shoulder width apart and arms roughly 45 degrees placed on the bar.
3. Slowly lower your body, almost as if there was a chair behind you.
4. If possible make a 90 degree angle with your kness to get maximum workout.
5. With the weight on your heels, slowly bring your body back up to the start position.
6. When finished with the squat, do not lock your knees. ALWAYS KEEP THEM BENT.
Leg Press:
Description -The Leg Press is a weight training exercise. It is done so by pushing weight away from the body, using ONLY the legs. Other from being an exercise, the term, "Leg Press," is used as the term for the apparatus, or machine the activity is done on. The Leg Press helps maximize the quadriceps, hamstrings, and the gluteus maximus, which are all part of the lower body.
Procedure:
1. While sitting on the seat, and back and head on the seat back, make sure your feet are shoulder width apart and toes pointed straight.
2. Make sure that your heels are flat, touching the foot plate.
3. Push the foot plate away from your adominal region by extending the knees and hips.
4. While engaging in workout, do not lock your knees.
5. After fully extending, return weight to starting position, and repeat.
Calf Raises:
Description - The Calf Raise is an exercise which targeted to provide strength to the gastrocnemius and soleus. When you walk, cycle, jump, or run, you may experience having tight calf muscles becasue they are frequently being used. One way to strengthen these muscles is to do calf raises. This could be done either with a barbell weight, dumbell weight, or even just a body weight. This will help relieve the tightness and stress that is being felt or put on the calves.
Procedure:
1. With the balls of your feet on a raised step, have the heel of your foot hanging off the edge.
2. If using barbell, place the bar on your upper back holding it with arms at a 45 degree angle.
3. Raise up on toes as high as possible in a contolled way. Hold this at the top.
4. Return then to the original position without your heel going past the step level.
Walking Lunge:
Description - The lunge is an exercise intended to help strengthen the quadriceps, and the gluteal muscles ("hamstrings"). This is to help with being able to explode, from a sitting position. The lunge is used in weight training, and for many sports. This action can either be done with dumbells or a barbell. Lunges also help build strength in the calf, hips and core region.
Procedure:
1. With dumbells at your side, step forward with your first leg.
2. Land on the heel of the foot stepped with and the forefoot of the planted one.
3. Lower your upper body by flexing the knee and hip of the leg that took a step forward.
4. Go back to starting position and repeat with the other leg.
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