1. High Jump training:
Developing an Efficient technical
model
Petros Kyprianou
The University of Georgia
2009

2. Basic Considerations
Mechanics of Fosbury flop
Horizontal to vertical velocity
The Run-up phase
Take-off phase
The Flight phase
60°-65° take off angle
Speed= 1:0.6 (vertical/horizontal
ratio)

3. Technical Considerations (videos by Jesus Dapena)
Run-up speed: adjust according
to your angular momentum
abilities
Take off phase: key factor for
determining the max height of • Poor rotation often is the result of poor or inefficient foot placement at TO
COM and angular momentum
(rotation)
Bar clearance: rotation is the
answer to major take off issues
(hip displacement)
• Proper foot placement at TO promotes an efficient rotation over during flight phase

4. The Run-up Phase
HJ PIT
Take off point
‘J’ shaped Approach
e
rv
Cu
8-strides SS (1 check mark)
e
th
s of
iu
d
Ra
10-steps SS (1-check mark)
Radius of the Curve
6-stides + 4 F.S. (2 check marks)
8-strides + 4 F.S strides (3 check
marks)

5. Technique and technicall t i i
T h i d t h i training
ng
The Run-up Phase
Dr. Wolfgang Ritzdorf
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf
Controlling inward lean acceleration
RUN-RUN-RUN (HJ running)
HJers need angular velocity NOT linear: limit excess running

6. final curved approach run is an important
of the high jump forreasons for the inward lean
Main two reasons
ering of CM
itating rotations
Center of mass positioning (lowering)
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf
Help the Jumper utilize all rotational forces during the jump

7. The Run-up Speed
Start: walk or run in to it
Standing start
gradually build up the speed
1st part: 400m-800m speed
2nd part: faster - lower hips
without major speed loss
Power VS Speed jumper
inward lean: angular momentum

8. Take off foot placement
Horizontal force produced by the take
off foot points forwards almost in line
with the final direction of the run up
Severe pronation it can lead to an injury
of the ankle
Larger the pronation the great the loss Horizontal
force made
in angular momentum on the
ground
e
e = the angle between foot axis (with
Ho
respect to the bar) and horizontal forces riz
rec onta
made on the ground eiv l re
ed a
by ction
the fo Longitudinal axis of
foo rce the foot
t
e = less than 20° safe; larger than 25° Final Direction of the
run-up
risk of injury

9. Using the numbers to design your own model
Horizontal Horizontal Vertical Vertical
Knee joint
Height velocity at the velocity after velocity at the velocity after Take off time Projection
Athlete angle at the
examined last stride the take off last stride the take off (s) angle
take off
(m/s) (m/s) (m/s) (m/s)
Sotomayor 2.34m 8.0 4.0 -0.7 4.60 0.17 150 50
Sjoberg 2.34m 7.5 4.0 -0.6 4.25 0.16 161 51
Ioannou 2.35m 7.75 3.80 -0.6 4.38 0.148 151 49

10. The ‘short, fast and bouncy’ jumper

11. The ‘tall and powerful’ jumper

12. The ‘speed-strength’ jumper
KEY ELEMENTS (S
Kyriakos Ioannou - World Championships Silver (2009) and Bronze (2007) Medalist;
2004-2008 Olympian (Cyprus)
• Increasing stride frequency
Height (m) 1.93
• Decreasing flight times at the
Weight (kg) 70
• Inward lean
Full Approach PB (m) 2.35
3-stride + F.S. SCISSORS (m) 2.15
• Acceleration of the hip before
3-stride + F.S. (sec) 2.23
• Backward lean (body straight
30m standing start (sec) 3.35
takeoff
• Angular momentum transition (best marks: TO time, projection angle, toe off
• Full body extension at etc)
40m standing (sec) 4.40
4kg Overhead SHOT throw (m) 22.50 • Arching the body over the ba
• Less speed loss at the take off 18th NACACTFCA Conference Aruba Octob
4 bounds + Jump (5) Standing (kg) 16.40
•Speed Jumper
4 bounds + Jump (5) F.S. (m) 22.00
•Great power marks 18th NACACTFCA Conference Aruba October 2008
Standing LJ (m) 3.25
Power Snatch (kg) 75 • Efficient 1.5 arm swing: key for success in utilizing inward lean acceleration
Power Clean (kg) 95
90° squat (kg) 160
120° squat (kg) 240

13. Identifying Technical pointers at the highest
level...
A first glance….before the penultimate, the “key single support phase”
First look: Step
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf

14. Identifying Technical pointers at the highest
level...
the next frame: transition to the penultimate step often concerns the coaches
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf

15. Identifying Technical pointers at the highest
level...
penultimate strike phase: ROLL IT ON THE BALL OF THE FOOT!!!
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf

16. Identifying Technical pointers at the highest
level...
pushing off the penultimate step: airborne before the take off!
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf

17. Identifying Technical pointers at the highest
level...
Last step strike...different arm movement, great axes seperation
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf

18. Identifying Technical pointers at the highest
level...
Airborne...drift or no drift ?
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf

19. Use of the Penultimate step
Ankle impulse, not knee
Trail leg swing initiation early (pre-jump)
Rotation
Better arm work (Single, 1.5 or double)
Achieving optimal angles and prevent
ankle injuries
More technique less stress on the body
Higher heights!

20. Developing Technical Patterns
Focus on approach
Develop a consistent check mark pattern
Always begin technical practices with
approaches
Scissors from short run will help with
proper foot placement at take off
Develop a pre-jump pattern
Utilize arm swing
Mobility drills

21. Developing Technical Patterns
Take off drills
1-Step hurdle drill (height)
3-step hurdle drill (height)
1-leg box jumps/plyos
1-leg myometric training
Push off penultimate then jump
Focal spot A focal spot will
help the jumper
maintain an
Have a high bar for take off drills efficient running
form while leaning
inwards

22. Developing Technical Patterns
High Jumpers are very technical athletes
If not a multi jumper be careful!!
Control running volume
Core - Power - Flexibility
Cross train/Functional training for getting
in top shape
Key muscles for HJ: Hips - Quads -
hamstrings - Calves - Tibia - hip flexors

23. PERIODIZATION GUIDELINES
•‘TRAIN DOGS EDUCATED PEOPLE! (R.H.)
•4 WEEKS PER CYCLE
•2 @ 90%, 1 @ 70%, 1 SUPERCOMPENSATION
•PEAK WHEN IT COUNTS
•VOLUME VS INTENSITY

24. PERIODIZATION GUIDELINES
•OVERTRAINING SYNDROME
•GET TO THE POINT (THEORY OF SPECIFICITY)
•ADAPTATION PHASE ONLY 8-10 WEEKS! THEN TECHNIQUE
•FILM THEM! (WHAT DOES FILMING HAVE TO DO WITH THIS)

25. The ‘Needs Analysis’
Athlete’s Name & event (s)
Events:
DOB
Class
PERSONAL BESTS
Indoor
Outdoor
PAST YEAR IN REVIEW
Indoor
Outdoors
THIS YEAR’S GOALS
Indoor
Outdoor
EXPECTATIONS/PERSONAL DEVELOPMENT
STRENGTH - POWER GOALS SPEED GOALS
Snatch 30m SS
Clean& Jerk 30m FS+15m
Squat 60m
Front Squat SPECIFIC POWER GOALS
Bench St. LJ
Step Ups St. TJ
5 hop FS
Vertical J
TESTING
TESTING 1 DATE: TESTING 2 DATE:
VERTICAL 1 2 3 VERTICAL 1 2
Height Height
Weight Weight
Flexibility Flexibility
30m SS PLYOS 50cm 1 2 3 30m SS PLYOS 50cm 1 2
30m FS 30m FS
1 2 3 1 2
Snatch St. LJ Snatch St. LJ
Squat St. TJ Squat St. TJ
Bench 5 hop FS (dom) Bench 5 hop FS (dom)
Clean & Jerk 'weak'' Clean & Jerk 'weak''
4kg Ovehd 4kg Overhd

26. Training Recommendations
SAMPLE OFF-SEASON TRAINING MICROCYCLE
Monday Tuesday Wednesday Thursday Friday
• Weights (am)
• Weights (am)
•Core Strength (am) •Core Strength •Core Strength
(am) •Approach runs (am)
•Take Off drills
•General HJ running (low intensity)
drills •Acceleration work •short run-up •Speed endurance
jumps
• General low
• General throws intensity bounding
• General throws • General throws
• General low
•mobility work •mobility work intensity •mobility work
•Yoga/Aerobics bounding
session
•Conditioning •Conditioning •Conditioning
(8 x 150m @ 65%) (specific HJ circuit) • Gymnastics (specific HJ circuit)

27. Training Recommendations
SAMPLE PRE-SEASON TRAINING MICROCYCLE
Monday Tuesday Wednesday Thursday Friday
•Speed - Flying •Weights /potentiation •
Full Jumps
• Speed/acceleration •Weights/potentiation starts
•Restoration techn.
• Vertical
• Approach work • Horizontal •Approach runs bounding
mid mark precision bounding
•Half approach • Core Conditioning
•Take off drills • Core Conditioning jumps
•short approach • YOGA
jumps
•4 x 150m @ 85%

28. Training Recommendations
SAMPLE IN-SEASON TRAINING MICROCYCLE
Monday Tuesday Wednesday Thursday Friday
• pre activation
• Approach work • Weights / •OFF DAY
potentiation Restoration techniques
•approach precision
(light)
•Half approach jumps (maintenance)
• X’s (maintenance) •Speed bounding
COMPETITION

29. High Jump Traaining Outline - Preseason
Monday Tuesday Wednesday Thursday Friday
• Weights • Weights
• High Jump •CORE • High Jump •CORE • High Jump
•Vertical bounding •FLexibility •Horizontal bounding •FLexibility •Vertical bounding
• Basic Cardio •General Throws • Accelerations •General Throws • Speed Endurance
------------------------------ ---------------------------- ------------------------------ ---------------------------- ------------------------------
Target # foot contacts: 40 Target total weight: Target # foot contacts: Target total weight: Target # foot contacts:
Target distance (m): 900m 500-700lbs 60 500-700lbs 100
Target #Throws: 60 Target distance (m): Target #Throws: 60 Target distance (m):
300m 400m
TARGETED TOTAL:
FOOT CONTACTS: 200
DISTANCE RAN: 1600M
WEIGHT LIFTED: 1000-1400LBS
GENERAL THROWS: 120

30. Psychological Considerations
•CROSSBAR FEARS
•MOTIVATE THEM
•BREAK DOWN THE TECHNIQUE AND FIND POSITIVE THINGS
•THERE IS ALWAYS A SOLUTION TO EVERYTHING
•BE POSITIVE BUT OPTIMISTIC
•ATTENTION TO DETAIL...

31. THANK YOU!