rules to play high jump

The high jump generally requires training in a variety of areas. These areas include speed work, jumping, over distance running, weight training, plyometric training, bounding and flexibility.

Speed work is essentially short distance speed training where the athlete would be running at top or near top speeds. The distances for this type of work would vary between indoor and outdoor season but are usually around 30 60m for indoors and up to 100m for outdoors.

high Jumpers tend to practice jumping 1 2 times a week. Approaches, or run throughs, are repeated sometimes up to 6 8 times per session. Short approach jumps are common for jumpers to do, as it allows for them to work on specific technical aspects of their jumps in a controlled environment. Using equipment such as low hurdles and other obstacles are common in high jump training, as it helps the jumper maintain and hold phases of their jump. As a common rule, it is important for the jumper to engage in full approach jumps at least once a week, as it will prepare the jumper for competition.

Over distance running workouts helps the athlete jump a further distance than their set goal. For example, having a 100m runner practice by running 200m repeats on a track. This is specifically concentrated in the season when athletes are working on building endurance. Specific over distance running workouts are performed 1 2 times a week. This is great for building sprint endurance, which is required in competitions where the athlete is sprinting down the runway 3 6 times. Typical workouts would include 5x150m. Preseason workouts may be higher, including workouts like 6x300m.

During pre season training and early in the competition season weight training tends to play a major role in the sport. It is customary for a high jumper to weight train up to 4 times a week, focusing mainly on quick movements involving the legs and trunk. Some athletes perform Olympic lifts in training. Athletes use low repetition and emphasize speed to maximize the strength increase while minimizing adding additional weight to their frame. Important lifts for a high jumper include the back squat, front squat, power cleans and hang cleans. The emphasis on these lifts should be on speed and explosive as those are crucial in the high jump take off phase.

Plyometrics, including running up and down stairs and hurdle bounding, can be incorporated into workouts, generally twice a week. This allows an athlete to work on agility and explosiveness. Other plyometric workouts that are common for high jumpers are box jumps. Boxes of various heights are set up spaced evenly apart and jumpers can proceed jumping onto them and off moving in a forward direction. They can vary the jumps from both legs to single jumps. Alternatively, they can set up the boxes in front of a high jump mat if allowed, and jump over a high jump bar onto the mat mimicking a landing phase of the jump. These plyometric workouts are typically performed at the end of a workout.

Bounding is any sort of continuous jumping or leaping. Bounding drills usually require single leg bounding, double leg bounding, or some variation of the two. The focus of bounding drills is usually to spend as little time on the ground as possible and working on technical accuracy, fluidity, and jumping endurance and strength. Technically, bounding is part of plyometrics, as a form of a running exercise such as high knees and butt kicks.

Flexibility is an often forgottencitation needed tool for high jumpers. Effective flexibility prevents injury, which can be important for high impact events such as the high jump. It also helps the athlete sprint down the runway. Hip and groin injuries are common for high jumpers who may neglect proper warm up and stretching. Hurdle mobility drills are a common way that jumpers use to improve flexibility. Common hurdle drills include setting up about 5 7 hurdles are appropriate heights and having athletes walk over them in a continuous fashion. Other variations of hurdle mobility drills are used as well including hurdle skips. This is a crucial part of a jumpers training since they perform most exercises for a very short period of time and often arent aware of their form and technique. A common tool in many high jump workouts is the use of video taping. This enables the athlete to go back and watch their own progress as well as letting the athlete compare their own footage to that of some of the world class jumpers.Training styles, duration, and intensity varies immensely from athlete to athlete and is based on the experience and strength of the athlete as well as on their coaching style.

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The object of the game is to jump higher than your opponents.