By Kevin Fitzpatrick - Last updated: Friday, May 1, 2015
USA Track & Field master coach Cliff Rovelto presents three drills that train athletes to be better high jumpers. These drills will improve the penultimate step and ability of athletes to be quick off their feet.
Circle Popoffs, Hurdle Popoffs, and Penultimate Leg Strengthening
Drill Summary: For the circle popoffs, athletes run in a circle with a diameter of about fifteen yards. On every other step, execute a popoff. After doing that for a few times, run in the circle and do a popoff on every step. Make sure to do this in both directions to work both sides of the body. For hurdle popoffs, place four hurdles on their sides, about 4-5 feet apart in a line. Athletes jump over every hurdle, working on getting flat-footed contact and being quick off their feet. Finally, for the penultimate leg strengthening drill, athletes start down in a low position in front of the pit and bar with their penultimate leg forward while holding a rod on the back of their shoulders. To execute a rep, the athlete steps through, making sure to keep their low leg parallel to the ground.
Keys to the Drill:
1) Quick on your feet.
2) Flat-footed contact.
3) Shoulders should be square.
4) Chest out.
By Kevin Fitzpatrick - Last updated: Sunday, March 1, 2015
10 time MVC Coach of the Year John Gartland of Indiana State University has his high jumpers work on two things in the “Assistance Jumps With Box” drill: giving something to the ground (so it gives something back), and timing. Train your athletes using this drill, and they will soon be taking off the ground quicker and with more power.
Assistance Jumps With Box
Drill Summary: For this drill, you will need a jump box (coach Gartland uses an arched jump box in the video). Place the box where the athlete would do their take off before the drill. The runner executes a short run up (five steps) before using the sixth step to take off on the box. This will allow the athlete to jump higher than normal, so you may have to raise the bar.
Keys to the Drill:
1) Hit the “sweet spot” on the box.
3) Drive the knee.
4) Timing on top.
By dustin.moscoso - Last updated: Saturday, November 1, 2014
University of Southern California Assistant Track and Field Coach, Mike Pullins, discusses how the Weak-Leg Contraction Drill causes greater contraction on the weak-leg which forces greater contraction on the take off foot. This drill will cut down on some injuries that come with high jumping.
By dustin.moscoso - Last updated: Monday, September 1, 2014
University of Southern California Assistant Track and Field Coach, Michael Pullins, shows you a drill that he uses at the end of a practice session anytime during the season. Coach Pullins uses this drill with his high jumpers, which includes two former All-Americans with one of them a former NCAA High Jump Champion. Coach Pullins discusses how the Weak-Leg Long Jump Drill causes greater contraction on the weak-leg which forces greater contraction on the take off foot.
Weak-Leg Long Jump Drill
The athletes run onto the long jump ramp and takeoff from their weak-leg and perform a long jump onto the high jump mat. This is a good drill for the end of practice to get more jumps in. Coach Pullins points out that this drill will cut down on the punishment the body takes during high jumping. This is a drill that can be done wherever you have a high jump mat and a long jump ramp.
By dustin.moscoso - Last updated: Friday, August 1, 2014
University of Southern California Assistant Track and Field Coach, Mike Pullins, shows us a drill he uses with his high jumpers. Coach Pullins discusses how the 2-Step High Jump Drill works on body posture and has to be done fast in order to complete the jump.