This high jump practice plan focuses on building the jump power. We’ll introduce a variety of fun drills to help develop strong jumping fundamentals and apply those skills to match situations.

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Requirements

  • Jump Apparatus
  • Cones
  • Box

Team Warmup (10 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): Quick bouncy skip steps over 50 meters

Scissor Drill (10 Minutes): 4-6 steps and scissor over the high jump bar

Over The Cones Drill (10 Minutes): 3 cones each 5 meters apart

Standing High Jump Drill (10 Minutes): Stand on box at high jump bar


Team Cooldown (10 Minutes)

Jogging Cool Down (3 Minutes): 1-2 Laps, Jog Forward, Jog Backward, Side Shuffles

200m Walking (3 Minutes): Heel Walk, Backwards Walk

Team Static Stretch (4 Minutes): Shoulder/Chest, Groin, Hips, Quads, Calves