Jumps

Jump Drills Demonstrations

Baby Bounds

Alternate Leg Bounding

Standing Long Jump

Hurdle Hops

Long Jump Basics

  • Your approach is just as important as your jump. Without good sprint mechanics during your approach, you are setting yourself up for a poor takeoff.

  • We teach a roll-over start to begin acceleration

  • The penultimate step is the step before your takeoff. Your hips should be low, so that you can rise through takeoff

  • Hips should be high and open at takeoff. Your free leg should swing through low to the ground and block in front

  • There are several styles of in-air technique. Those will be taught according to the level of the individual

  • Landing should be feet first, followed by a knee bend drawing the butt towards the feet and arms swinging down thru a forward arc.

High Jump Basics

  • We teach a J-curve, 10 step, flop style jump

  • Jumpers will begin with a rollover start and accelerate through the first 4 steps

  • Steps 5-8 will maintain the speed and follow the appropriate curve path, with an inward lean that is maintained through takeoff

  • Step 9 will set the jumper up for takeoff with arms swinging back in preparation

  • Step 10 will be the takeoff. The jumper's body should still be leaning away from the bar at the beginning of takeoff. Arms swing through a forward arc

  • During flight, the jumper will rotate to be perpendicular to the bar and tilt their head back achieving maximum flight directly over the bar

  • As the jumper descends, they will kick their feet towards their head to avoid knocking off the bar

Triple Jump Basics

  • Triple Jump is one of the most technically difficult events

  • It involves a run, takeoff into a hop, then a step, then a jump into the sand

  • We teach a rollover start to begin acceleration

  • At takeoff, the free leg should swing through low to the ground and block below 90 degrees. Hips should be open, chest up.

  • You should feel yourself "stepping" through the first phase with the free leg, though not actually touching the ground. Maintain good posture.

  • As you land from the hop, your free leg should swing through low to the ground and block below 90 degrees. Takeoff leg should come up naturally after it leaves the ground and hold, flexed at 90 degrees

  • As you land from the step, the free leg, again, swings low to the ground and blocks below 90 degrees. As you takeoff for the jump, both arms should swing forward in an arc

  • As you land from the jump, feet hit the sand first, followed by a bend in the knee to bring the butt towards the feet, arms swinging down through an arc