Essential Drills for the High Jump PEMCO All-Sports Track & Field Clinic Richie Mercado - St. John's School, Houston TX
The Jump Sequence / Preparation for T.O. / Pen. To Plant / Plant Variations / Flight & Layout / Arc and Pike / Landing
Motor Learning Principles
n Whole - Part - Whole Method n Take it apart and put it back together! n Keep "part" drills as "whole movement" as possible n Ex. Penultimate Popups or Popup & Hang n See article by Brian Maraj! n Note 3 Stages of Motor Learning / Control n Look at Feedback research!
Approach Mechanics
n Towing - increase stride length n Crown Runs - increase stride length n Stair Runs / Skips - improve drive & posture n Acceleration to Max - sprint efficiency n 40 - 60 meters
Approach Pattern
n Runoffs through back corner of pit n run path aims between standard & back corner! n Angle can be adjusted per athlete! n See Dapena article for specifics: n http://www.coachr.org/hjrun.htm
Approach Development
n Initiation n Rock and Step - arms! n Avoid jog in or bound in! n Consistency problems and too much speed at start! n Approach starts - slow to fast rhythm! n Straight n J runs on track / pit n Circle runs (Lane 1 / Soccer Circle / Apron) n Circle runoffs onto pit
Running the Curve & More Approach Dev.
n Ramp Runs n 10-20-30m Drives n Bleacher Runs/Skips n Circle Runs n Circle Run throughs n Circle and scissor, jump, ramp
Position of Plant Foot at Takeoff
Preparation for Takeoff
n 3 Step Walk throughs n Penultimate Walkover & Plant n Plant & Pop (Hip) n Takeoff Skips - on circle n Penultimate Popups - on circle n emphasize drive onto takeoff leg (Vault Leg!) n Vertical emphasis n Run, Run Jump (Visual Steering) - curve! n Continuous Takeoffs (Gallups) - on circle
Takeoff
n Position n Bench Stepups n Popups into Pit
(land on feet)
n High Knee Popups into Pit n ramp for time! n Box Popovers (with cord or bar)
Takeoff / Flight Relationship
n Proper flight can be enhanced, but it is the natural follow-through of a good takeoff! n Posture at Takeoff and in air directly related n Goal is to minimize forward rotation about the longitudinal axis - maintain long line of body!
Takeoff / Flight Drills
n Popup and Drive n Popup and Switch Legs n Popups and Scissor n Knee/Hip Popover n All can be done off low ramp n Box Popovers
Box Popovers
n Teaches flight / rotation mechanics n Start off apron surface with no bar n Progress to cord / bar n Progress to box n Allows for higher bar timing! n Good spotting n Avoid negative interference! n Must emphasize head popping up!
High Jump Ramp
Track surface or Astroturf should be added for traction
Takeoff Problem #1
n Plant Foot Angle n avoid excessively turning the shoulder towards the bar in final steps! n Shoulder - Foot relationship (90*) n Takeoff foot must plant in line with the approach to maximize forces and minimize injury!
Takeoff Problem #2
n Posture Break at Takeoff n Leave shoulders behind at plant! (over TO foot) n Straight line from head to toe! n Lead jump with Lead Thigh and Hips!

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