Place hurdle or string or light rope across pit about five feet from takeoff board.
Take Hips Tall position and begin short approach (five or seven strides).
Run toward pit with moderate, controlled speed.
Hit board driving up and out over marker.
Perform hitch kick and arm action in air and land into pit.
Points of Emphasis:
Athlete can take off at mark closer to pit if needed
Athlete can step onto low box to help create height
Maintain tall body posture in position
When to Use: Beginning of workout; beginner jumpers
Forward Height
Reps: 10-12 jumps
Purpose
Develop height on jump
Develop tall body position during jump
Teaching Points
Place string or light rope across pit about 10 feet from takeoff board.
Take Hips Tall position, begin short approach.
Run toward pit with moderate, controlled speed.
Hit board, driving up and out beyond marker.
Perform hitch kick or hang using arm action in air, and land into pit.
Points of Emphasis: Maintain tall body position in flight When to Use: Beginner jumpers
Cross the Brook
Reps: 10-12 jumps
Purpose
Develops jumping and falling forward
Develop tall body position during jump
Teaching Points
Place two ropes on ground about shoulder-width apart, forming a "brook."
Jump from one side of the brook to the other.
Space ropes farther apart to work on hopping distance.
Points of Emphasis: Powerful drive from legs When to Use: Beginner jumpers, technique work
Circle Jumping
Reps: 10-12 jumps
Purpose
Develop powerful, explosive leg action
Teaching Points
Place a series of hoops, etc., on ground.
Hop or bound from hoop to hoop.
Initially place hoops close to each other, then set them progressively farther apart to demand long reaching strides and explosive leg action. Pylons can also be used for athletes to land beside if athletes may land/step on hoops.
Use a forward and upward swing of the arms to help each jump.
Points of Emphasis: Good arm action When to Use: Beginner jumpers, technique work
Plyometric Hops (or Bounds) over Low Obstacles
Reps: 2x5 obstacles
Purpose
Develop powerful, explosive leg action
Develop spring in legs
Teaching Points
Create and place five obstacles one meter apart.
Hop or bound over the obstacles.
Land and immediately hop or bound over next obstacle.
Use arms to obtain height and distance over obstacles.
