EXAMPLE HIGH JUMP PROGRAM

The following program has been shared by the University of Florida’s High Jump coach,
Mellanee Welty.
TRAINING Planner
MON • Dynamic warm up - 300m, strides, dynamic
stretches, sprint drills (a-skips etc.)
• Sprint training - 3x30m, 2x60m
• Low impact bounding , low depth jumps,
standing vertical jumps, 3 stride vertical
jumps, 5 stride vertical jumps
• Bodyweight strength series
TUE • Dynamic warm up, hurdle walkovers
• Endurance runs - 4 x4 x 100m (4 min rest),
2 x 2 x 250m (walk back recovery)
• Sand plyometrics
• Gym-based strength session
WED • Active recovery (athlete choice)
THU • Dynamic warm up - 300m, strides, dynamic
stretches, sprint drills (a-skips etc.)
• Speed training - Hills (30m), Sled pulls
(30m), Free Sprints (30m) x 3. 1-3min rest
between reps.
• Body weight strength series
FRI • Dynamic warm up
• Jumps circuit in sand
• 150m and 200m reps
• Gym-based strength session
S AT SUN
• Active recovery • Rest / Active Recovery
(other sports)
WEEK:
Pre-Season
AT H L E T E S :
Biological Age: 18-20
Training Age: 3-5 years
R E G U L A R P LY O M E T R I C S A C T I V I T I E S :
• Jump squats - Feet shoulder width apart,
squat down with hands on head and explode
upward off ground extending hips, knees
and ankles as quickly as possible.
• Rocket Jumps - A standing squat jump with
hands to the floor between each jump (by
bending at the knees - not the waist)
• Tuck Jumps - Stand with feet shoulder
width apart. Jump in the air and tuck knees
to the chest.
• Hurdle Hops - 30cm hurdles, support foot
ONLY clearing the hurdle - develops ‘cy-
cling’ hopping technique. Flat foot landing.
• Depth Jumps
• Box Jumps
• Single-leg vertical jumps (both sides)
OTHER STRENGTH EXERCISES:
• Push ups with clap (upper body, core)
• Prisoner squats (lower body, core) - Stand-
ing squats with hands on head
• V-Ups (core) - Lying on back with arms
behind the head, lift upper and lower body
simultaneously into a V.
• Hypers (back) - On stomach with hands on
head. Arch back (lifting up a little off the
ground) and back down to floor. Feet on
ground throughout movement.
• Glute bridge (glutes, hamstrings) - Adjust
how far feet out to focus on hamstrings vs.
glutes.
• Alternate Reverse Leg Lift (back) - Lying on
stomach hands under chin. Raise one leg at
a time, keeping leg straight and hips square
to ground. Avoid twisting at hips.
TRAINING Planner
WEEK:

Pre-Competition
AT H L E T E S :

Biological Age: 18-20

MON • Dynamic warm up
• High Jump - 8-10 Approaches, Hurdles Training Age: 3-5 years
Jumps
• Sprints on curve - 3 x 30m, 3 x 40m
• General strength ABOUT DEPTH JUMPS:

Rebounding efforts performed from a short fall

from some elevated surface.
TUE • Dynamic warm up, hurdle walkovers
Examples: Fall from a box jump on to another
• Plyometrics: Weighted jumps, depth jumps
box, fall off a box jump over a hurdle, fall off a
• Full approach jumps
box jump forward for distance. Very advanced
drill and very physically demanding.

Take care with these as they can cause injury if

not properly executed. Start with low distances
WED • Light sand running or swimming and very gradually increase (no higher than
30cm for athletes in this age group.

MEDICINE BALL EXERCISES:

THU • Dynamic warm up
• High Jump Approaches • Under-arm throws between the legs
• 3 or 5 stride approaches with jumps • Overhead throws
• Medicine ball series • Squat throws
• Kneeling chest pass
• Hip catch and side throw (done in part-
ners - swtich sides so athletes throw both
directions)
FRI • Dynamic warm up • Russian twists
• Bounding exercises: Skipping for height,
Single leg bounds, alternate bounds (keep
very short distances 5-15m
• 5 x 30m
• 3 x 20m focussing on High Jump rhythm
(rhythmic acceleration)

S AT SUN

• Rest / Active Recovery • Rest / Active Recovery

TRAINING Planner
WEEK:

Competition
AT H L E T E S :

Biological Age: 18-20

MON • Dynamic warm up
• High Jump - Approaches, Full Jumps Training Age: 3-5 years
• Body weight strength circuit

GENERAL STRENGTH CIRCUIT:

TUE • Active Recovery

WED • Dynamic warm up

• High Jump - Approaches and Full Jumps
• Gym-based weights

THU • Dynamic warm up - 300m, strides, dynamic

stretches, sprint drills (a-skips etc.)
• 30m sprints (generally 4-6 reps)
• Light hurdle hops

OTHER TRAINING RULES:

• One cue at a time

• For maximum productivity, high jumping
FRI • Dynamic warm up
should be done at the start of a session
• Bounding exercises: Skipping for height,
when the athlete is freshest.
Single leg bounds, alternate bounds (keep
• Day after heavy plyo sessions should be
very short distances 5-15m
easy
• Emphasise sleep the night after a high
jump session - they need to absorb the
technical factors worked on
S AT SUN

• Competition - ap- • Rest

proached as a training
session