13 Jumps Articles That Will Immediately Improve the Technique and Approach Development of Your High School Jumpers

Beginning with off season training, drill progressions and the mechanics of the jumps approach, these articles will enhance your coaching knowledge and upgrade your high school jumps program. 

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1. Drill Progressions for Jumpers (Early Season)

Jumps Techniques & Approach Development

“It is important to teach the jumping skill first, and then develop the technique for the specific event. In the fall, athletes’ biomotor qualities may not be sufficient enough to express the necessary demands of the event. So, I like to introduce rhythm simple jumping drills at slower speeds. Slow enough where athletes can feel what’s going on with their body, but fast enough where they can express power. As the year progresses, these drills become more complex and start to actually mimic the jumps you see in competition…” Read the Rest of This Article…


2. Mechanics of the Jumps Approach (Part I)

Jumps Technique & Approach Development

“Although good takeoffs produce good jumps, there are prerequisites to the execution of correct takeoff mechanics. Consider an athlete executing an approach run in a jumping event. A person running at relatively low speed can demonstrate greater accuracy in aligning the body into positions favorable for efficient takeoffs, because prior mechanical errors can be easily corrected…” Read the Rest of This Article…


3. Mechanics of the Jump Approach (Part II)

Jumps Technique & Approach Development

“Often in jumpers, the production of elastic energy through undulation and hip oscillation is disrupted during the later stages of the approach, as a result of bracing in anticipation of takeoff forces. In addition to the loss of elastic energy available for takeoff, this disruption causes decreased stride length, disrupts location of the base of support with respect to the center of mass, and causes disturbances in target tracking. Inaccurate approaches result…” Read the Rest of This Article…


4. Horizontal Jumping 101

Jumps Technique & Approach Development

“Maximum jumping height/distance DOES NOT come from an excessive bending of the knees or “pressing” harder into the ground. ‘Pressing’ is simply TOO SLOW! To jump higher/farther, you have to jump FASTER! The jumps and sprints are ‘active’ movements. We want to increase absolute strength, but not at the expense of dynamic jumping power – especially ‘impulse.’ Absolute strength is about quantity of force. Dynamic ‘power’ is about quality of force…” Read the Rest of This Article…

 


5. 3 Phases of Horizontal Jumps Approach

Jumps Technique & Approach Development

“In the middle of the approach, jumpers begin to transition from driving with horizontal pushes to an upright posture with vertical pushes.  The body is at 90-degrees with the ground.  At this point, maximum velocity should be attained.  Foot contacts should happen directly below the hips.  Most difficulties with athletes arise in this transition from the drive phase to the upright position…” Read the Rest of This Article…

 


6. Development of Speed in the Horizontal Jumper

Jumps Technique & Approach Development

“Jumps place a premium on speed development, and for this reason the jumper should constantly experience speed-related activities in the training program. Speed must be included at all times in a manner that is safe and appropriate for that point in the training year. In addition, non-run training portions of the training program must employ activities that also feature high speeds of movement…” Read the Rest of This Article…


7. Vertical & Horizontal Jumps Drills

Jumps Technique & Approach Development

“How many of us coach a jumper who ‘tucks’ their legs after takeoff to get a few more inches? It’s a futile attempt and counterproductive to the desired result. Short limbs speed up rotation. Long limbs slow rotation. Alternating leg bounds for the triple jump teaches proper entry and departure from the hop to the step to the jump phase and develops coordination of arm swing from phase to phase. For long jumpers, this drill helps athletes leave the ground in a relaxed state after takeoff…” Read the Rest of This Article…

 


8. Coaching the Long Jump

Jumps Technique & Approach Development

“During the initial part of flight, the swing leg should extend and fall as a rotation control tool, regardless of the flight style used. In the hang technique the limbs are extended in flight to slow rotation. In the hitchkick technique, the limbs are rotated in flight, creating secondary axes to control rotation. Both styles are sufficient in their rotation control capabilities. Preparation for landing should begin near the peak of flight…” Read the Rest of This Article…


9. Coaching the Triple Jump

Jumps Technique & Approach Development

“The purpose of the approach in the triple jump is to provide horizontal velocity, and our aim is to conserve it throughout the phases. A good runner shows a slight undulatory path of the hips in the sagittal plane while running, and a good triple jumper modifies this path into big phases. The shift from the run to the phases is not radical, the hop blends characteristics of the run and phases. The Approach Run consists of three phases…” Read the Rest of This Article…


10. Set Up Your High Jump Approach

Jumps Technique & Approach Development

Learn how to help your high jumpers setup a curved approach for an efficient takeoff in the high jump. Read the Rest of This Article…


11. Special Considerations for the High Jump Approach

Jumps Technique & Approach Development

“The execution of any part of an athletic endeavor is largely dependent upon the proper execution of the next cycle. For these reasons, correct establishment of initial mechanics is crucial, and special consideration must then be given to the type of start employed. This is especially true in the high jump, where shorter approach distances give even less chance for correction of errors. In summation, an error during the high jump approach run will cause the takeoff, and thus the jump, to be compromised to some extent…” Read the Rest of This Article…


12. Off Season Training for the Jumper

Jumps Technique & Approach Development

“Any type of off season training is ok, but they never receive a page with a prescribed workout on it. They can jump, run, lift, do general strength, or anything else, but with no formal structure and schedule. During this time, other sports and cross training are ideally a big part of picture, and the bigger the better. This is a great time for them to get the basketball out of their systems, but volleyball, tennis, even hiking or biking are great alternatives…” Read the Rest of This Article…

 


13. Boo Schexnayder on Long Jump Penultimate Step Technique

Jumps Technique & Approach Development

Prior to contacting the surface, the penultimate leg must be prepared for impact. This is done by placing the ankle in an exaggerated dorsiflexed position in such a way that the heel leads the foot toward the ground. In this video, Boo Schexnayder teaches penultimate step technique for the long jump. Watch This Video Now...

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