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Every good workout has to begin with a good warm-up. The warm-up should not only loosen up the athletes and prepare them for the workout physically, but also should help prepare the athlete mentally for the challenges of the workout. Static stretching has a method of warming up and now has given way to more dynamic and motion oriented exercises. Gary Pepin of the University of Nebraska introduces warm-up drills used by the high jump program, and are demonstrated Dusty Jonas. These drills are part of a general warm-up routine that would be very appropriate for track athletes in any event groups.
After an introduction by Coach Pepin describing the purpose of the warmup, we’ll see four exercises. After jump roping, the athletes will move to Ankle Flips. This helps to loosen the lower legs and achilles tendons. Low Walks are an advanced version of lunges that also work the hips and build strength in the hip girdle area. Be sure to follow Coach Pepin’s instructions regarding keeping the shoulders back and over the hips, not allowing them to move forward. Cariocas are next, adding to the mobility and loosening up of the hips. Notice the knee lift added. You can use this with your advanced athletes to add an element of difficulty and strengthening to the exercise. Finally, Skips for Distance are introduced. This exercise would be more specific to jumpers, but would be excellent for long and triple jumpers as well as high jumpers.
The High Jump is often seen as one of the most technical events in the sport of track and field. Gary Pepin, Head Track & Field Coach at the University of Nebraska has over 30 years of coaching experience and he quickly simplifies the event into approach, take-off and clearance and works to teach that same understanding to jumpers.
After teaching warm-up drills, Coach Pepin explains three different types of approaches; the Hook approach, generally used by beginners; the Flare, which most world-class athletes use; and the Common approach, which is suitable for most high school and college athletes.
Coach Pepin then explains how to measure the approach. Basically using a 10 step approach, measure off your first step, to make sure it is consistent. Then measure the jumper’s first five steps to their mid-mark, building speed. After five steps your jumper will begin their curve to the bar, ending with a take-off point near the inside of the near standard. The jumper must maintain speed and a proper take off form as the approach.
We have recently released four new track and field DVDs in our World Class Track & Field Series. The new DVD series feature the world’s preeminent track & field DVDs; featuring technique, drills, and workouts. Here’s your chance to watch Olympic athletes go through their progressions with instruction from their coaches!
World Class High Jump featuring Dusty Jonas and Gary Pepin
World Class Javelin Throw featuring Mike Hazle and Tom Pukstys
World Class Discus Throw featuring Brian Bedard and Casey Malone
World Class Shot Put featuring Don Babbitt and Reese Hoffa