For many high jumpers, speed will be a factor for them jumping high in the high jump. The speed needs to be controlled and the horizontal force and velocity needs to be transferred into vertical height.
The more controlled speed the athlete can manage, the vertical height they can generate.
Speed exercises for high jump differ compared to sprinters and jumpers for other events. This is because the athlete will usually only have 7 to 11 steps in their run-up, in which the first 4-5 steps will determine their velocity.
Additionally, the athlete needs their body to be in a position where they can successfully transfer the horizontal force into vertical height. And their body needs to have the capability to transfer the speed that they’ve generated into vertical power and height.
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What are some exercises that high jumpers should consider?
Resistance training exercises that will help develop speed for high jumpers.
Focus on rep ranges of 6-12 reps
- Calf raises (Single leg)
- Single-leg hip thrusts
- Squats
- Deadlifts
- Reverse lunges
- Walking lunges
Plyometrics and power training to help develop speed for high jumpers.
Focus on rep ranges of 6-12 reps
Skipping
Skipping with a focus on double under and triple-unders. (If possible, the athlete can aim for quadruple unders.) This will train the athlete to have a quick reaction time off the ground and execute power in a very short space of time, which will improve the athlete’s speed and control.
- Hopping
- Bounding
- Single leg hurdle hops
- Hill run accelerations
Speed accelerations for 6 to 12 steps from a standing start. Ideally, measure the velocity for your last 4 strides, but running with the high jump rhythm and cadence.
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