High Jumping Season Training Program

Must have access to a gym, track, and hill(s). Age restrictions: must be 15+
Day

Monday

Tuesday

Wednesday

Thursday

Preparation Phase

Competition phase

Dynamic Warm up

Dynamic Warm up

Stability training

Stability training

Long Intervals

Long Intervals

Weights training/

Weights training

Dynamic Warm up

Dynamic Warm up

5x20m sprints

5x20m sprint drills

Stability training

Plyometrics

High jump drills and practice

High jump drills and practice

Dynamic Warm up

Dynamic Warm up

High jump drills and practice

High jump drills and practice

Conditioning circuit/

Conditioning circuit

Plyometrics/

Weights training

Rest

High jump drills and practice

Dynamic Warm up
Friday

5x30m Sprint

Dynamic Warm up

Short intervals or hills

High jump practice

Weights training/
Dynamic Warm up
Saturday

High jump drills and practice

Stability training

Competition

Plyometrics/
Sunday

Rest or stability training and light exercise

Rest

Intervals and hills:

long intervals
2x 5x 150,75,100m tempo sprints, with 30sec rest between sprints, 1min between reps & 3-5min
between sets or 15x 100m with 1min-30sec rest between reps or 5x 300m with 1min 30-1min rest
between reps.
Short intervals and hills
short intervals: 2x20x 50m with 30-20sec between reps and 3-5min between sets. or. 20x20m 15sec
rest between sprints,(3min) 20x 40m with 30sec rest between sprints, (3min), 5x50m with 30sec rest.
hills:

High jump drills:

3 and 5 Step Jumps
Have the athlete run back (arm length from the bar, just inside the near standard) 3 or 5 steps marking
the spot where the step is. This mark will be inside of their normal run because they will not be moving
as fast. Make sure they still run the turn.
Walk in or Jog in 5 Steps
Same as above but move to the takeoff spot by either walking of jogging in. This is good linking to the
full approach and less stressful than full approach jumps.
Full Approach with Scissors Kick
Athletes will run their approach but clear the bar with an upright scissoring action of their legs.
Emphasis will be on the takeoff step action before bar clearance. A bar or a bungi bar can be used for
this drill. Set at a height where it will not alter the takeoff step sequence.
3 Point Line Runs
If you have access to a basketball court, run the three-point line. Emphasis is on pushing to the outside
and single track foot contacts. Options are to run the whole line or to take off (pop up) at the top (where
foul shots are taken).
Straights with Circles
Have the athlete run in straight line (like the linear part of the approach) and then run 2-3 circles. This
is a good drill to link the two parts and can be done away from the pit

High jump practice:

Walking on Toes
(help reduce shin splints). walking on the balls of the feet - free leg to be lifted so that the thigh
is parallel with the ground, lower leg vertical and the toes dorsi flexed (this end position can be
held for a second or two to develop balance and a feel of the free leg position). 2 repetitions
over 20 to 30 m.
Sprint Arm Action:
Develop correct sprint arm action. Sit down on the floor, keep your back straight, sprinting arm action
at full speed. 2x 20sec
Standing Leg Cycling
develops correct leg sprint action and strengthens hamstring muscles. stand next to a wall to
stay balanced, keep core tight and back straight lift the thigh of the leg futhest to the wall and
mimmic sprinting by lifting knees up so it is parallel with the ground, the lower leg vertical and
toes dorsiflexed, sweep the leg down and under your body, pull the heel up into the buttocks,
cycle the leg though to the front, pull toes up, bring upper thigh through to be parallel with the
ground, extend the lower leg and commence the next cycle. 10 to 20 seconds on each leg
Leg drives
Aims - develop hip flexor strength and speed
Amount - 10 to 20 seconds for each leg
Action - stand facing a wall with your hands on the wall at chest height, position your feet so
that the body is straight and at 45 degrees to the wall, keep you neck in line with your spine
(head up), bring one leg up so the thigh is parallel with the ground, lower leg vertical and toes
dorsiflexed (starting position), drive the foot down towards the ground, as the toes make contact
with the ground, quickly pull the foot up and return the leg to its starting position
Butt Kicks
Aims - develop correct leg sprint action in the mid section following the drive off the rear leg
Amount - two repetitions over 20 to 30 metres
Action - fast leg movement on the balls of the feet - drive the knee up and bring the heel to the
underside of the backside and the thigh parallel with the ground
Skips
Aims - to develop correct leg and foot action in preparation for the foot strike
Amount - two repetitions over 20 to 30 metres
Action - skipping on the balls of the feet - free leg to be lifted so that the thigh is parallel with
the ground, lower leg vertical and the toes dorsi flexed

Leg crossovers: Keep low running sideways, cross one leg over the other, then behind and repeat for
2reps of 30m
Skip and clap: Skip on the balls of the feet - bring the whole leg up so it is horizontal with the ground,
toes dorsi flexed and at the same time clap the hands together under the leg. The arms then come back
up to the side to form a crucifix.
Skip Claw
Aims - to develop the drive down action of the leading leg
Amount - two repetitions over 20 to 30 metres
Action - skip on the balls of the feet - bring the leg up so the thigh is at least horizontal with the
ground, lower leg is vertical, toes dorsi flexed and then drive the foot down so that the ball of
the foot strikes the ground below your hip
Skip for height
skipping on the balls of the feet - emphasis is on the rear leg drive and drive back of the elbow, lift the
free leg, lower leg vertical and the toes dorsi flexed. 2 reps over 20 to 30 metres.
jump attempts
Practice the full action. 4-8 attempts

Stability training
Planking or bridge
Lie down facing the ground, lift your hip above the ground, so that your whole body is in a straight
line, & you're only touching the floor with your feet & forearms/elbows. Stay in position for 2min
straight.
Medicine ball height throws:
throw the med ball straight up as high as you can
Medicine overhead sit ups:
lie down, bring hamstrings perpendicular to the ground, knees at 90, shins are parallel to the gorund,
hold the med ball over you head, perform a sit up while dropping the med ball on your shins, come
back to staring position, then perform a other sit up and collect the ball to bring it back down. This is
one repetition. Perform 20.

Medicine ball sit throws:

hold the ball in both hand with a wall to your side (approximately 3-5m from it) , throw it at full power
to wards the wall. Repeat for a total of 10 repetitions each side.
T stretch:
do 8 reps each side

Plyometrics
Chair jumps:
Sit on a chair & jump for height. Complete 20 jump.
Pistol squats: Complete 3 sets of 8
Depth jumps: complete 8 total jump
One leg jump standing or running for hight: Do 2x5 jumps
One leg box jumps: Complete 10 total jumps
Calf step rebounds: complete 10 rebounds
Bench cycles:
put one foot back on a bench, then with the other leg jump as high, bring knee up out and back down,
like sprinting motion. do 2x 15 each leg
Band jump outs: x15
One leg repeated jump for distance: bound off one leg perform a speed leg cycle, and land on the
same foot & repeat immediately. Do 2x 20m each leg