LA84 FOUNDATION TRACK AND FIELD COACHING MANUAL. Edited By. Edward Derse Chapter 1: A Philosophy for Coaching High School Athletes . The High School Coach, .. Tactics and Strategy for High Jump Competition . Use this training plan to introduce middle school students to track and field and help them develop athletic skills. athletic skills for success in the sport--from sprints and relays to shot put and long jump. About Training Plans; Base Workouts. Three simple, easy-to-replicate jumping drills provide your horizontal jumpers trip from El Paso to Boston to attend the Complete Track and Field summer clinic. High school coaches set up high hurdles within a few feet of the board so long .
The arms are moved forward and backward as the feet reach the sand. Land with the feet close together. The Hitch Technique running in the Air A good take-off position needs to be achieved.
Thrust the free knee and the arm above the planted leg quickly forward to a block. Extend the bent knee and pull it backward, just as if still running on the ground.
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At the same time, pull the opposite arm backward as well. Circle the other arm behind the body and up over your head. Kick the planted leg forward so it points straight ahead. While moving the legs, swing both arms forward and down so to move past the legs and behind the body.
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Lean forward landing in the sand so as to not fall backward and lose distance from the jump. Landing Drills the use of a high jump pit, soft mats or tumbling mats should be used in these drills when a sand Long Jum Pit is not available Standing Long Jump Start with a standard Standing Long Jump with an upright landing Options: Standing Long Jump with a squat landing Walk in version of the above with a single leg take-off Knee Landing — approach the pit like in Continuous take-off drill, but following take-off, and in the pit on the take-off knee and the swing leg foot in lunge position.
Gradually move further away and run in faster. Step Drills in place Hop on one leg with the emphasis on complete extension off the ground. Hop on one leg and kick the butt after complete extension off the ground. Hop on one leg and kick the butt after complete extension off the ground followed by rotating the knee forward.
Begin to move forward about a foot at a time repeating the three leg actions at each new step. Favorite sequences for a left foot take-off: Short or Full Jumps into a High Jump Pit Land in the pit with the legs extended forward, landing on the butt and the back of the legs. Hang or Hitch Technique off a Box Set up a jumping box near the edge of a high jump pit.
Be sure the box is high enough that an actual hang or hitch technique jump can be made from it. Jump out as far as possible performing the jumping style. Flex the legs and land in the pit HJ mat with the legs extended forward, landing on the butt and the back of the legs. This will allow work on technique in the air without an approach or footwork. Distance Jumping Competitions Each jumper is allowed three double footed approach jumps, in a row, and then must jump from a take-off line.
Whoever jumps the furthest wins. Now form a team and add the total distances together to determine which team wins. Jump High and Down Use a two foot high box about 4 feet away from a soft landing mat.
It should be soft and very safe to absorb the impact. Take a six to eight step running start and leap up onto the box and then immediately into the air.
In the air, try to thrust the arms upward and then focus on landing with bent knees and upper body leaning forward. This drill is to help to et better at landing so the weight carries you forward, not backward. From a standing start, take three big hops out on the right foot only and mark the distance. Then take three big hops out on the left foot and mark the distance. On each hop drive up with the leading leg so it is horizontal to the ground. Jump for distance, not height.
Whichever leg allows for the furthest hops, this is the jump leg. Can be done from the edge of the LJ pit. Mound Jumps Use towels or sand if using a pit and build up a mound straight down the center of a soft landing mat.
Make the mound higher and wider towards the end.
Do a standing ump and clear the mound. This will force the jumper to pull their legs up to avoid hitting the mound. Extend the legs for the landing.
Long Jump Drills For The Approach – Digital Track and Field
If successful extend the mound to become progressively more difficult. This drill will get the jumper to bring their feet up in mid air. Do the Drill in the sand pit.
Try to get the feeling of floating in the air from each bound. No normal strides These are exaggerated strides with a little push from the toes to gain the bounding action. Swing the arms up and forward at every stride. At the jumping point, take-off on one foot.
Try to push off as powerfully as possible. Bring the thigh of the lead leg up to horizontal at the same time of push off with the jumping leg.
This helps set a pattern for the coach to observe the change in speed down the runway. This will help develop a consistent pattern for the approach. Jumpers need constant acceleration on the runway until top end controllable speed is established. Coaches can determine which part of the runway is causing problems when fouls occur or the jumper is short on the board using a check mark system at step eight and the takeoff board.
Approach Length Takeoff marks can vary depending on the age of the athlete and the time of year for more advanced athletes. More advanced jumpers take 14 step approaches. For most beginners a six-step approach is enough to gain momentum and prepare for the takeoff. The approach is a build up run, when the athlete is about halfway down the runway on approaches longer than six steps, the jumper should be near their controlled top end speed.
The top end controlled speed is maintained until takeoff preparation the last two steps prior to the long jump takeoff. Speed on the Runway Good sprint mechanics and proper acceleration are the key to speed on the runway.