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Blockburger Sheldon High Jump Drills Exercises

The document outlines various training activities for high jump, including layout drills, approach drills, high jump technique drills, plyometric drills, strength drills, flexibility drills, and a fitness circuit. The layout drills include dolphin jumps and backwards layouts. The approach drills focus on consistency of the first five steps. The technique drills involve six-step and four-step jumps from boxes or half circles. Strength drills add weight vests and hurdles. Plyometric drills like skipping, hopping, and box jumps are done with and without weight vests. Flexibility drills use hurdles and stretches. The fitness circuit incorporates exercises like pushups, lunges, bur

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205 views2 pages

Blockburger Sheldon High Jump Drills Exercises

The document outlines various training activities for high jump, including layout drills, approach drills, high jump technique drills, plyometric drills, strength drills, flexibility drills, and a fitness circuit. The layout drills include dolphin jumps and backwards layouts. The approach drills focus on consistency of the first five steps. The technique drills involve six-step and four-step jumps from boxes or half circles. Strength drills add weight vests and hurdles. Plyometric drills like skipping, hopping, and box jumps are done with and without weight vests. Flexibility drills use hurdles and stretches. The fitness circuit incorporates exercises like pushups, lunges, bur

Uploaded by

api-345694988
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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HIGH JUMP TRAINING ACTIVITIES

LAYOUT DRILLS
Assisted Dolphins Back Arches on ground
Un-assisted Dolphins
Box Layouts
Two-footed Backwards Layouts
Short Run Jumps off of Small Box

APPROACH DRILLS
Circles
Figure Eights
Serpentines
First Five Steps (consistency)

HIGH JUMP TECHNIQUE DRILLS


Six Step Half Circle Jumps (Scissor/ Summersault/ Full Jump/ Head Touches) r=18
Six Step Jumps (Scissor/ Summersault/ Full Jump/ Head Touches)
Four Step Jumps off of Box (6 in. or less)

HIGH JUMP STRENGTH/ TECHNIQUE DRILLS


Jump up onto stacked pits w/ weight vest (six-step)
High Jump off of (step off) high runway over bar (six-step)
High Jump over sideways piece of pit (six-step)

PLYOMETRIC HIGH JUMP DRILLS


Skipping for height (double arm) w/ and w/o vest
Hopping up stairs (single and double leg) w/ and w/o vest
Forward and Lateral (single leg) Box Jumps (1 Box)
Lateral Squat Jumps (w/ or w/o vest)
Lunge Exchanges (w/ or w/o vest)
Forward Box Jumps (w/ or w/o vest) & (w/ or w/o hurdles)
Four Step Head Touches with bungee (w/ or w/o vest)
Straight Leg Single Leg Hops (assisted or unassisted)
Straight Leg Hurdle Hops over green hurdles
Sand Hops (forward, backward, lateral) w/ or w/o weight vest
Skipping for height while being held by bungee (w/ or w/o vest)
Burpies w/ vest
Jump rope with vest (single and double leg)
Single leg knee to chest w/ vest

HIGH JUMP FLEXIBILITY


Hurdle Cable Drills
Hurdle Walking
Hurdle Skipping w/ cable resistance
Back Arches
Lateral Duck Walks
HIGH JUMP STRENGTH DRILLS MULTI THROWS
4-Way Hip Machine Overhead Backwards
Squat Machine Between Leg Forward
Leg Extensions Two Hops Chest Pass
Back Extensions Hammer Throws (L) & (R)
Box Step-ups (slow and low) HEAVY Hip Throws (L) & (R)
Lunge Walks
Rocket Jumps FITNESS CIRCUIT
Clean Combos Push-up w/ twist
Dynamic Box Step-ups Lunge w/ twist mb in hand
Jacks Supermans
Back Squats Lateral Duck Walks
Leg Toss (w/ medicine ball) Burpies
Flexion Walks Prone Flex Hip Extension
Toe Raises Supine Single Leg Bridge
Two Hop Chest Passes (medicine ball) Opposite Hand/ Foot Touches
Lunge w/ Chest Pass (medicine ball) Leg Toss w/ mb
Jump Rope w/ vest Back Arches
Dead Lifts w/ diamond bar V-Sit-ups
Ramp Walks w/ bar L-Overs

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