HIGH JUMP TRAINING ACTIVITIES

LAYOUT DRILLS

Assisted Dolphins                                              Back Arches on ground
Un-assisted Dolphins
Box Layouts
Two-footed Backwards Layouts
Short Run Jumps off of Small Box

APPROACH DRILLS

Circles

Figure Eights

Serpentines

First Five Steps (consistency)

HIGH JUMP TECHNIQUE DRILLS

Six Step Half Circle Jumps (Scissor/ Summersault/ Full Jump/ Head Touches) r=18

Six Step Jumps (Scissor/ Summersault/ Full Jump/ Head Touches)

Four Step Jumps off of Box (6 in. or less)

HIGH JUMP STRENGTH/ TECHNIQUE DRILLS

Jump up onto stacked pits w/ weight vest (six-step)

High Jump off of (step off) high runway over bar (six-step)

High Jump over sideways piece of pit (six-step)

PLYOMETRIC HIGH JUMP DRILLS

Skipping for height (double arm) w/ and w/o vest

Hopping up stairs (single and double leg) w/ and w/o vest

Forward and Lateral (single leg) Box Jumps (1 Box)

Lateral Squat Jumps (w/ or w/o vest)

Lunge Exchanges (w/ or w/o vest)

Forward Box Jumps (w/ or w/o vest) & (w/ or w/o hurdles)

Four Step Head Touches with bungee (w/ or w/o vest)

Straight Leg Single Leg Hops (assisted or unassisted)

Straight Leg Hurdle Hops over green hurdles

Sand Hops (forward, backward, lateral) w/ or w/o weight vest

Skipping for height while being held by bungee (w/ or w/o vest) 

Burpies w/ vest

Jump rope with vest (single and double leg)

Single leg knee to chest w/ vest

HIGH JUMP FLEXIBILITY

Hurdle Cable Drills

Hurdle Walking

Hurdle Skipping w/ cable resistance

Back Arches

Lateral Duck Walks

HIGH JUMP STRENGTH DRILLS                     MULTI THROWS

4-Way Hip Machine                                             Overhead Backwards

Squat Machine                                                      Between Leg Forward

Leg Extensions                                                      Two Hops Chest Pass

Back Extensions                                                    Hammer Throws (L) & (R)

Box Step-ups (slow and low) HEAVY                  Hip Throws (L) & (R)

Lunge Walks

Rocket Jumps                                                       FITNESS CIRCUIT

Clean Combos                                                      Push-up w/ twist

Dynamic Box Step-ups                                         Lunge w/ twist mb in hand

Jacks                                                                    Supermans

Back Squats                                                         Lateral Duck Walks

Leg Toss (w/ medicine ball)                                  Burpies

Flexion Walks                                                      Prone Flex Hip Extension

Toe Raises                                                           Supine Single Leg Bridge

Two Hop Chest Passes (medicine ball)                 Opposite Hand/ Foot Touches

Lunge w/ Chest Pass (medicine ball)                     Leg Toss w/ mb

Jump Rope w/ vest                                               Back Arches

Dead Lifts w/ diamond bar                                   V-Sit-ups

Ramp Walks w/ bar                                             L-Overs