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UKA Coach Building A Better Coaching Environment

Athletics 365: Section 20 - Challenges

20. High Jump And Vertical Jump

Athletes should look to practice the following: A posturally tall controlled approach with observable increased rhythm (run ups differ between the scissor and Fosbury technique); a powerful take off (extending at the hip, knee and ankle); body position should be tall and thin in the air and a landing should be controlled.

Athletes should also practice running drills related to jumping for height activities.

Take off and jumping drills should be practiced on both the left and right leg.

Red

Stage 1 Red Challenges

20a) Use jumping combinations to move around a space (Side to side, 1 foot to 2 feet, etc).

20b) Bend then extend at the knees and ankles to aid jumping for height from a standing position.

20c) Demonstrate a soft landing, landing flat-footed and bending at the knees to cushion impact.

20d) Run in and out of cones (curved lines and figure of 8's) with adequate control and balance (cones 5-7m apart).

Yellow

Stage 2 Yellow Challenges

20a) Jump quickly from side to side showing co-ordination and balance (Speed Bounce).

20b) Bend then extend at the hips, knees and ankles and use active backwards arm swing action to aid jumping for height from a standing position.

20c) Demonstrate control and balance on landing - feet shoulder width apart, Centre of Gravity over base of support and landing flat-footed.

20d) Run in and out curved lines and figure of 8's with reasonable speed, good balance and control. Focus is forward and not down. 

Green

Stage 3 Green Challenges

20a) Jump from side to side with balance, speed and rhythm (using an active foot on contact).

20b) Move body parts in an effective order to aid jumping height and efficiency (basic triple extension - hip, knee then ankle).

20c) Use a short run (3-5m) to jump one footed for height; reaching for a basketball hoop or cross bar.

20d) Run in and out curved lines with speed, balance and control; accelerating into each curve. 

20e) Perform a basic scissor jump over mini hurdles from a short run-up (from both sides).

Purple

Stage 4 Purple Challenges

20a) 'Scissor' over increased height (rubber bar) from a short curved run up (from both sides).

20b) Scissor technique: keep the head and upper body tall and upright (from both sides).

20c) Scissor technique: drive the free leg (closest to the bar) up and over the bar, keeping the leg bent.

20d) Scissor technique: always land on the lead foot (from both sides).

20e) Run with control around a 'J' curve jumping for height at end of 'J'.

Blue

Stage 5 Blue Challenges

20a) Two footed ‘Standing Flop’ (onto 3, 2 and then 1 mats high) demonstrate safe landing (with the mid-upper back touching down first).

20b) Scissor and Basic Fosbury: drive vertically at take off, demonstrating active use of arms to aid jumping technique.

20c) Scissor and Basic Fosbury: drive the inside knee upwards to 90° at take

20d) Demonstrate spatial awareness in clearing the bar with scissors technique (adjusts body to avoid the bar).

20e) When running round the curve, demonstrate a natural lean away from the bar.

Black

Stage 6 Black Challenges

20a) Two footed ‘Standing Flop’ (platform take off onto 2 mats high) demonstrate safe landing (with the mid-upper back touching down first).

20b) Scissor and Basic Fosbury. Demonstrate acceptable extensions of hip, knee and ankle joint (in that order) at take off.

20c) Stay tall and upright during and after take off (strong core position).

20d) Run tall, with correct upright trunk posture throughout the whole approach.

20e) Use a J shaped run-up of between 5 - 9 strides. The final 4-5 strides are on a curve.

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