Oslo High Jump Group (OHG) is a group of athletes and coaches that meet once a week on Sundays, who work together to improve the standard of high jumping in Norway. This is an open group that anyone can join and take part in, all are welcome to come and see what we do and how we develop the athletes through out the year. We train at Bislett Stadium in central Oslo, Norway, 14:00 every sunday.
The training consists of 11 sessions in 2012 and will continue with a further 11 session in 2013. These 22 sessions are designed to develop correct movement and jumping technique along with the necessary strength and conditioning to prevent injury and become a good high jumper.
The quality and standard of the training and coaching is crucial to the development of any high jumper. Because of this it is the aim of OHG to keep the number of athletes per coach as low as possible. This will give more one on one coaching time allowing the athletes to develop faster.
Group Training Principles
Expression – A safe and friendly environment where athletes and coaches can express themselves both physically and verbally.
Development – To continually educate and develop athletes both physically and mentally towards better performances.
Progression – To increase the jumping abilities of all athletes, to set new personal records and produce the top high jumpers in Norway.
The training plan for the first phase of 4-5 weeks is below, just click the pictures to see full screen. I am working on building the jumpers movement patters using 3000 – 5000 repetitions for each element of the training, before they compete indoors in 2013. This will include 3000+ reps of medicine ball throws at 3-5kg, 3000+ meters of plyometric jump training, 5000+ meters of high jump specific drills, 3000+ meters of ankle and foot strengthening exercises. This, I believe, will give the jumpers the best possible chance of being fit and strong enough to achieve higher heights. Along with this the jumpers are stretching and increasing their mobility allowing them to perform movements more freely and efficiently. Each week the training gradually increases in duration up to 3 hours after 10 weeks.