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

2. High Jump Analysis

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 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 Takeoff / Preparation Flight
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
Knee – Knock offs
Dunk drills
Mini-hurdle drills
Plyometrics
Flight
Backbends
Backward Box Jumps
2-foot jumping

16. High Jump Training Jumps: Sprints: Agility: Med-Balls:
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 Abs
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
– cell