On Sunday I took a three hour high jump session for coaches taking the Ungdomstrenerkurs (Youth Coaching Course) at Norges Idretts Høyskolen NIH (Norwegian School of Sports Science) here in Oslo, Norway. The course was organised by the Norges Fri-idrettsforbund NFIF(Norwegian Athletics Association). After hours of theory
it was time to put it into practice. First up was a comprehensive warm up, including 40 minutes of stretching from my Stretching Handbook. This is of major importance for any jumper and I think coaches should go through what they are asking their jumpers to do, so they know what it feels like and can demonstrate the techniques.
We moved on to jumping warm up running straight on to a high jump bed including, tuck jump, tuck jump & turn, scissor jump & turn. Then from a 45 degree angled run we scissor jumped off 2 and 3 strides from both sides.
Next we jumped backwards over a bar from a high box to practice the flop lay out and different head positions. Either to the side looking down the bar or straight back looking for the colour of the landing mat.
I then demonstrated how to mark out a predetermined high jump run up using a tape measure, chalk and masking tape. The dimensions I used we from a 16 year old male high jumper. The was a 3 meter shake zone before a 3 stride straight and a 5 stride curve. I also drew the curve on the floor with chalk to guide the jumpers to the correct take off position of 50 cm along and 80 cm away from the bar. All the coaches walked thought the run up visualising the approach of the athlete and placing the correct foot on the correct mark. First the coaches ran through over the landing mat for speed, then they scissor jumped from the full run up. A picture from my run up book can be FOUND HERE
Afterwards we went though some running technique drills for jumpers covering the basics, ankle roll, heel pic up, high knee and straight leg jogging. All were done with a transition into a running tuck jump onto the landing mat. These high intensity drills all last for 5 – 15 seconds and can really help train short distance sprinting fitness.
Finally some of us took some full run up jumps off a spring board to give the feeling of more air time and to easily practice the full Frobury Flop technique. This is great for young jumpers to get a sense of the timing of jumping high and is a LOT of fun which will keep your athletes coming back for more.