High Jump Drills
For Better Perfomance!

Consistency is crucial in this event! Practicing high jump drills will be the best way to develop that needed consistency.

The drills develop good timing, good high jump technique, and help to manage the physical demands placed on the body.

Depending on where you think the focus is needed, selecting the correct ones to use can sometimes be a little tricky.

Below are a number of good high jump drills to use. Each exercise is broken down into 4 parts to explain what area is being worked on. The parts are...

1. The name of the high jump drill.


2. Which phase(s) of the event the drill is focusing on. Click here to see what the main phases of the high jump are.


3. The purpose of the exercise.


4. The description.

High Jump Drills:

First Five Steps

Purpose: This exercise is used to develop the starting phase of the approach, and build a consistent rhythm. It can be performed on any flat, solid surface.

Description:

• Find a starting mark.


• Take the first step with a powerful and steady motion.


• Keep the body in an upright position.


• Build an acceleration so that each step increases in speed.


• Focus on developing a consistent rhythm.


• Repeat.

Curve Runs On The Track - 30-40 Meters

Purpose: A high jump drill that develops a good curve (last phase of the approach.

Description:

• Start on the curved section of the track (run the curve in the same direction as approach).


• Begin the run with powerful strides.


• As speed increases, begin to drop the inside shoulder.


• Make sure the body is leaning from the ankle not the hip (this will be a little more difficult since the curve on the track is not as sharp as in the actual approach).


• Hold the position.


• Continue accelerating to the end.

Walking Approach

Purpose: A slower speed high jump drill that allows emphasis to be placed on position and body awareness during the run up to the bar.

Description:

• Find a a good starting point.


• Begin walking towards the pit in a slow upright position.


• Over emphasize all aspects of the run (each step, foot placement, sight lines, arm motion, and body position).


• Continue through the last step.

Scissor Jumps With 3-5 step approach

Purpose: To establish a good rhythm and quick takeoff in the curve phase. Also, to exaggerate the vertical driving motion of the knee.

Description:

• Begin by being just inside the near standard at an arms length away from the bar.


• Run back 3-5 steps from the bar in a reverse J, marking the spot where the last step is.


• Face the bar, and begin the run with an aggressive first step.


• Accelerate through each step, around the curve making sure each one is faster than the previous one.


• At the takeoff, drive the opposite knee and leg into the air.


• Extend that leg out into an almost straight position (parallel to the ground)and hold it until over the bar.


• As the lead leg clears the bar, pull the takeoff leg up in a similar straightened position.


• Think of the legs moving in a scissor like motion.


• Carry through until completion.

3-5 Step Run/Jumps

Purpose: To establish a good rhythm, and body lean. Position the foot and body correctly for the takeoff and jump. Develop a quick takeoff.

Description:

• Begin by being an arms length away from the bar, just inside the near standard.


• Run 3-5 steps away from the bar in a reverse J, marking the spot where the last step is.


• Face the bar and take an aggressive first step.


• Accelerate through each step, making sure each one is faster than the previous one.


• As speed increases begin to lean the body towards the inside of the curve. Lean from the ankle, not the hips.


• The last step (takeoff) should be the quickest, and facing towards the inside of the far standard.


• Drive the opposite knee into the air.


• As the body rises, the back should be facing the bar.


• Once above the bar raise the hips by throwing the head back.


• Bring the head forward to drop the hips and bring the legs over the bar.

Circle Runs

Purpose: This high jump drill practices the proper body lean needed for the curved section of the approach.

Description:

• Similar to curve runs on the track except to continuously run in a circle. It can be performed on any flat, solid surface.


• Begin by taking a few slow steps and gradually increase the speed.


• As speed and acceleration increase slowly drop the inside shoulder. Lean from the ankles not the hips.


• The feet should be pushing to the outside of the circle.


• Run 2-3 continuous circles.

Running the 3 Point Line

Purpose: The same high jump drill as circle runs. To develop the proper body lean needed for the curved section of the approach.

Description:

• Find a basketball court.


• Run the three point line.


• Accelerate all the way around the curve.


• Lean the body towards the inside of the curve.


• Push the feet towards the outside of the line.


• Repeat multiple times.

Straight Run With Circles

Purpose: This high jump drill is used to develop the starting phase of the approach, and running the curve properly.

Description:

• Begin with a powerful and steady first step.


• Keep the body in an upright position.


• Accelerate.


• Transition into circle runs (see above) focusing on body lean, and pushing outward with the feet.

Standing High Jump

Purpose: Stretches the important muscles needed in the high jump. Builds awareness of correct body position over the bar.

Description:

• With the back facing the bar stand 12"- 18" away.


• Lower the hips and body into a jumping position.


• Explode up and slightly back on takeoff.


• When traveling over the bar, throw the head back which helps to raise the hips.


• When the body reaches its peak, bring the head forward to drop the hips and bring the legs over the bar.

Standing Box Jump

- Same as the standing high jump drill, except now the jump is off of a box.

Focuses On: Bar clearance

Purpose: See standing high jump

Description: See standing high jump

Short Approach Box Jumps

Purpose: Helps to develop a good overall high jump technique. It places emphasis on the last 3-5 steps of the approach, and builds spacial awareness (knowing where the body is in the air)

Description:

• Without the box, run out 3-5 steps (see 3-5 step drill above for specific details) and mark the last step.


• Place the box in the takeoff area.


• Begin the approach, and build acceleration.


• Each step increases in speed.


• Place the foot down quickly on the last step.


• Takeoff, drive the knee and arms up.


• Complete the rest of the jump over the bar as in the 3-5 step drill.

Back Arches

Purpose: To increase flexibility, and familiarize the body with the hips raised in the proper position.

Description:

• To be safe, perform this drill on high jump mats.


• Start by lying down on the mats.


• When lying down place the arms out straight out in front.


• Bend the arms 90 degrees at the elbows.


• With the arms in this position, rotate them back until the hands hit the mat.


• The hands should be flat in a palms down position.


• Now bend the legs and bring the knees towards the chest so that the feet are resting flat against the mats.


• With the hands and feet flat, push the body and the hips up in the air. Have the head look straight back.


• Continue this motion until the hips reach their maximum height. This is the arched position.


• When ready to release this position, kick the feet up and throw the head forward. This practices collapsing the arch once the body clears the bar.

Back Layouts (backflip)

*This drill is recommended for advanced athletes or for coaches training advanced athletes only.

Focuses On: Bar clearance

Purpose: To practice putting the body in the correct arched position over the bar.

Description:

• Start on the high jump mats with plenty of space in all directions.


• Jump up and throw the arms and head back (similar to beginning a backflip).


• Once rotating backwards in the air keep the head back and arch the back while extending the body outwards.


• The body should be in a full arched layout position.


• As the rotation completes, the landing should take place on the chest and stomach.

Applying these high jump drills during practice, will develop the right fundamentals needed to be consistent. Building a solid foundation with consistency is the key for continued improvement. So continue to utilize the drills offered here and use them in conjunction with regular training for greater success.

Post Your Own High Jump Drills!

Let others know what high jump drills you use that have helped you jump higher.

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