We have received countless emails and posts from people asking about what they need to be doing in order to maximize their ability.  There is no simple answer but we will try and direct people in the right direction with a few easy simple points.  We are not here to write peoples workouts and or give specific high jump technical support.  We have been thinking about getting into this area eventually but we are not quite there yet.  So in the next few days we will be putting up some points that will hopefully help everyone out in some of the basics in training and technique work. 

This is currently a work in progess.....we are going to continue to add more information to this section.

High Jump Training (These are sample workouts not a training program....these are to help you get a start and new ideas for training)

Fall (Pre Season) Base work, getting in shape, overall fitness

During the fall training its important to get that strong base to prepare yourself for a long and sucessful season.  A good base can help one prevent injuries and can build a foundation to get started on more specific high jump training. 

Running....intervals should be run atleast once a week and one can alternate running stadiums and hills from week to week. 

• Hills - Should be run on a hill of 10% to 20% grade.  Usually when running hills one should run between 8-12 with only a walk back for the rest at anywhere from 100m to 150m. 
• Stadiums - These should be run over atleast 10 large stairs and should not be run over 20 stairs.  One can have a mix of different runs and or plyos up stairs.  Examples...(single leg hops, double legs hops, single step double touch, speed stair runs...) one can even be creative in making up their own exercises.  Typically one should do 20-30 runs or plyo drills up the stairs.
• Intervals - These are timed runs with a smaller amount of rest in between each run.  Typically in the fall rest 1 to 2 minutes in between intervals.  One can run 2 or 3 sets of intervals with a longer amount of rest between each set.  Sets can consist of 3 to 4 intervals with 3 to 4 min rest between each set.  These runs should be anywhere from 150m to 300m long.  For example one can run 4 sets of 3 200m intervals.  So run a 200 then rest a min run a 200m rest a min then run a 200m and rest 4 minutes.  Repeat this 4 times. 
• Weight lifting - 3 to 4x a week.  Examples...Dumbell lifts....Curcuits involving body squats, pull ups, push ups, sit ups, lunges again be creative.  Some days one can do lighter weigthed high reps with squats, cleans, snatches, clean jerks, jerks.  Also high jumpers dont need a lot of upper body strength but its important to keep your body balenced so doing some bench, lat pulldowns and curls can be done with these exercises.
• Medball and Ab work - Its important for a high jumper to have a strong core!  This is the root to being a full athlete.  When high jumping if your core is not strong you will break down at your hips and ultimately not be able to jump at a high level. 
• Hurdle Walks - Walking over hurdles are good for your hip flexors.  Walking over 10 hurdles is common.  One can do various exercises and one can work up doing these exercies with a medball held over head and or even a barball.  Examples....straight walking, backwards, rotational walking, side walks, ad and abductor walks....again one can be creative to do what it takes to feel the burn.
• Testing - Typically testing should be done every 3 to 4 weeks.  One can preform testing over 2 to 3 days.  Some common tests are standing long jump, standing triple jump, overhead shot throws, under shot throws, 30m run, 40m run, 300m run, 200m run.  One can mix up a verious mix of these tests not all at once.  Testing should be done with a emphasis.  Such as power and or speed testing.

Winter (Indoor Season) Start working on Power

• Running - Still can run intervals.  Shorter nothing over 200m.  Nothing shorter than 100m.  Just like in the fall training. 
• Stadiums - Can be run once every other week just like in the fall training. 
• Weights - More traditional lifting, cleans, snatches, jerks, squats, bench....  Still building a base for the outdoor season.  Do a lot of ab work.  Keep that core from slipping.
• Testing - Typically testing should be done every 3 to 4 weeks.  One can preform testing over 2 to 3 days.  Some common tests are standing long jump, standing triple jump, overhead shot throws, under shot throws, 30m run, 40m run, 300m run, 200m run.  One can mix up a verious mix of these tests not all at once.  Testing should be done with a emphasis.  Such as power and or speed testing.
• Approches/Jumping - Approaches should be done atleast twice a week and jumping atleast once a week. 
• Hurdle Walks - Same as fall

Spring/Summer training (Outdoor Season) Speed work still work on power

 

Championship time...a high jumper always wants to jump high when it counts 

These are suggestions for the week of your big meet

Weights - Now lift light weights with quick fast movement.  Keep those muscles firing and get ready to jump high!  Keep up with some kinds of ab routines. 

Approaches/Jumping - Typically run approaches like normal.  Jumping should be done a max once the week of a major competition.  If you decide to jump at all limit yourself to 8 jump max. 

Hurdle Hops - Do a limited number of explosive hurdle hops a maximum of 15 hops all together. 

Running - Running intervals max of once a week 150m at the most.  Also can run timed sprints.  Once a week and again no more than 150m. 

Stadiums - Can be run once every other week just like in the fall training. 

Weights - Keep with traditional lifting but now start doing higher weight less volume.  Ab work can still be kept at a high level. 

Approaches/Jumping - Approches should be run about two times a week.  Focus on staying consistent and maximizing speed in a controled manor.  Jumping depending on competition schedule should happen once a week.  Jumping sessions usually consist of 5 or 6 short approach jumps (6 steps) and 5 or 6 full approaches (10 steps). 

Strides - Do strides once a week.  Mid week (Wednesday) is usually a good time for this.  Do ten strides on grass roughly 100m.  This a shake out day.  Stretch well before and after doing strides. 

Hurdle Hops - Explosive hurdle hops.  Example 5 sets of 5

Hurdle Walks - Same as fall and winter.