Jump Apparatus - Cones - Box

Team Warmup (15 Minutes)

Jogging Warmup: 2-3 Laps, Jog Forward, Skip Forward, Jog Backward, Skip Backward, Side Shuffles

Dynamic Warmup: Arm Swings, Leg Swings Side to Side & Front to Back, Glute Kick Run, Straight Leg Bound, High Knee Run, Backwards Run

Team Static Stretch: Shoulder/Chest, Butterfly, Seated Hamstring, Hip Twist, Kneeling Hip Flexor, Quads, Calves

Build-Ups: 3 x 80m – 60%, 80%, 80%

High Jump Drills (40 Minutes)

Low Power Skipping Drill (10 Minutes)

Purpose:  Good for warmup and cooldown.

Setup:  You need an approximate 50 meter area or section of track.

How It Works:

1.  Jumper skips approximately 50 meters.

2. Then skips back to the starting position.

Coaching Tips: 

When low-power skipping, the jumper should take bouncy skip steps, be light on his or her feet and leave the ground quickly.
Jumper should also have his or her arms bent and then use short, quick arm actions with each skip.

Scissor Drill (10 Minutes)

Purpose:  Jumpers practice their takeoff.

Setup:  Run the drill at the high jump apparatus.

How It Works:

1.  Jumper takes four to six steps, takes off and scissors over the high jump bar, which is set at a low height.

2. Jumper should attempt to land on his or her feet on the mat.

Coaching Tips: 

In this drill, special attention should be paid to the free-leg drive and take-off position fundamentals.

Over The Cones Drill (10 Minutes)

Purpose:  Jumpers improve rhythm and practice penultimate step.

Setup:  Place three cones 5 meters apart on the track.

How It Works:

1.  Jumper uses a three-stride rhythm between cones.

2. Jumper runs up to the first cone and jumps over it. Then proceeds to do the same with the next two cones.

3. Complete 3-5 sets.

Coaching Tips: 

Make sure jumper is using a good rhythm and that he or she is exploding off their final step.

Standing High Jump Drill (10 Minutes)

Purpose:  Stresses a good layout position from the high jumper.

Setup:  You need a stable box that is able to withstand the pressure of a jump. The box should be placed about 2 feet away from the bar. The bar should be set at a height that allows the jumper to clear it with relative ease.

How It Works:

1.  From a standing position, the jumper will stand with his or her back to the bar.

2. With a two foot takeoff, the jumper leaps back (with arm swing) and extends the body over the bar.

3. The upper body leads over the bar with the knees bent slightly and spread apart to near shoulder width.

4. The jumper should finish with the thighs lifting the rest of the legs, knees, and then feet over the bar.

Coaching Tips: 

On the jump, the high jumper’s head should be turned to the side to watch the body clear the bar.
Watch the entire jump closely to make sure the jumper’s technique over the bar is perfected and any kinks are ironed out.

Team Cooldown (15 Minutes)

Jogging Cool Down (5 Minutes): 1-2 Laps, Jog Forward, Jog Backward, Side Shuffles

200m Walking (5 Minutes): Heel Walk, Backwards Walk

Team Static Stretch (5 Minutes): Shoulder/Chest, Groin, Hips, Quads, Calves

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