Full Drill 3×15 m roll, flick, high knee + transition
Straight legs 2×10 m small and delicate
Straight legs 2×20 m increasing speed and stride + sprint off
Claw Backs 2×15 m increasing height
Fast Arms + Feet
10 fast + 10 slow (x 3) over 15 m, 3 reps total
Box Jumps
Depth jump x 3 reps @ 20 + 40 cm
Depth - rebound x 3 reps @ 20 - 20 cm, 20 - 40 cm, 20 - 60 cm
3 Box 20 cm continuous + return, x 3 reps
3 Box 20 cm continuous + knee drive in air off last box, x 3 reps
3 Box 20 cm continuous, single foot on boxes, x 3 reps
5 Box 90º maze x 3 reps
40 cm Box split rebounds 3 x 6 reps
3 Box running x 3 reps @ 9 feet + x 3 reps @ 10 feet - good leg shoot and take-off knee drive through
Bislett Wednesday 18th June 08
Speed and Medicine Ball
Jog + Stretch
Full Drill
3×15 m roll, flick, high knee + transition
Fast Arms + Feet
10 fast + 10 slow (x 3) over 15 m, 3 reps total
5 m fast + 10 m sprint + 5 m fast, 3 reps total
20 fast +10 slow + 20 fast, over 15 m, 2 reps total
Medicine Ball 3 kg
Backward 2×5 reps 14 - 16 m
Forwards 2×5 reps 13 - 15 m
Upwards 2×5 reps
A weekend trip to Karlstad with Oslo and Akershus Friidrettskrets. Stefan (Olympic Champ 2004) and father Johnny Holm showed me some effective plyometric and box jumping drills. Video of these coming soon. During the weekend Stefan was being filmed by a Japanese T.V. crew. To show us all why he’s the best in the world, he performed all six styles of modern high jumping. Tuck, California Roll, Straddle, Holm Roll, Scissors Kick and Flop, he’s got them all!
Julien has created space dedicated to high jumping. He has an excellent archive of jumps at various hights for you to view. He also has an number of high jump articals for all the researching coaches out there. The site is in french but can be translated by clicking the flags on the left.
Check this smart blog out. US based Joel takes you through his training and philsophies on high jumping and strength training. A nice personal guide to the inside of jump training that jumpers and coaches of all standards will appriciate. His ‘Techniqual High Jump Manifesto’ gives a good breakdown of high jump components. Click the highlighted text above to view, or you can go to see his videos on youtube at:
Norwegian National Womens Long Jump Final. Selected jumps and results. Margrethe Renstøm is now undefeated in long and triple jump in Norway since 2001 at both junior and senior levels. Picking up another 4 national jump title’s this year. This now takes her to 24 national jump title’s in total.
Michael Johnson presents an inside look at sprinting and the motivation behind the athletes. A must see for any competitive sprinter. Click here or the picture to view and download to your video-ipod.
