High+Jump

High Jump Alexzandria Baez evolution of how high jump began
 * started in late 1700s as a physical education activity for children
 * turned into a competitive sport in England in the 1800s
 * techniques have progressed alot since beginning of modern around 1800s
 * athletes used to go over the bar doing scissors kicks followed by the eastern cutoff
 * it lowers the trunk therefore lifts the pelvic higher then a normal scissor kicks
 * http://www.youtube.com/watch?v=XBtBdNHBNSI
 * improvements in run- up and takeoff**
 * fast run-up
 * low position at end of run-up
 * close to vertical at end of take off
 * double arm action
 * straight lead leg action
 * top women high jumpers** who are they, what were their heights, what about men?
 * Stefka Kostadinova
 * Blanka Vlasic
 * Lyudmila Andonova
 * Anna Chicherova
 * Kajsa Bergqvist
 * ===Approach===
 * 8-12 running strides
 * 1st step is with the right foot (rt side jumpers)
 * gradual acceleration
 * stay tall and strong
 * last 3 three steps are quick
 * lean will be away from the bar on the curve
 * second last step should be slightly longer (penultimate step)
 * last step is shorter (convert from horizontal to vertical)

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 * ===Take off===
 * take-off foot should face between inside of standard and back corner of the pit
 * inside knee is driven up and slightly across the body approximately waist height and stops (blocks)
 * center of mass must be directly over the take-off foot on take-off
 * arms, both arms can drive up together or one arm can drive-up
 * ===Bar clearance===
 * block knee stays up
 * head and back clear the bar first
 * head should stay back, as a result hips and butt will rise
 * knees should be flexed, feet should stay close to the butt


 * Once you clear the bar your...
 * chin should be at your chest which will lift knees so feet can clear the bar
 * Landing
 * land on upper back
 * keep knees apart so they do not hit you in the face

Drills and warm up
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Workouts
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Stretches
Alexzandria Baez
 * **__Dyanmic Streaches spelling__**
 * increases the range of motion and strength in muscles that are in an elongated __**postion.**__
 * High Jump training can be worked into __**pracrtice**__ three times a week including meet days
 * Training
 * High jump should consist of running short distances and longer distances with **__lenghtened__** strides,
 * Explosive strength, __**aglility**__ training, and weight **__lifitng__**
 * Need to be strong, fast, and flexible
 * The taller and thinner you are the better
 * Start of Small
 * back overs from the ground and from a six inch box
 * scissor kicks from five steps
 * hurdle drills from five steps
 * Jumps a low height from five or six steps
 * Jump **__Traning__**
 * Day 1 - 8 x 50m on the track curve
 * Day 2 -circle drills, back overs, 5-steps scissors, 5-steps jumps
 * Day 3 - 10 minute run, 4 x 100m
 * Day 4 - circle drills, back overs, 5 step hurdle drills, full approach jumps
 * Day 5 - simulate competition jumping with bar
 * Day 6/7- 4 step jumps off of a box or ramp, full approach runs with no jumps

Funny Video []

Save below video for track class! ZELLNER

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