Learn the high jump workouts and drills proven to develop technique, speed and explosiveness, step-by-step.
13 comments
Use these nine high jump workouts to plan practice from preseason through meet week. Start with the drill or workout that fits your jumpers today.
This section is the 'why' of the guide.
Before getting into the specific drills and techniques for high jump training, it's essential to understand the underlying concepts and principles that drive improved performance.
In this section, you'll get a comprehensive overview of high-level concepts to help you build a strong foundation of knowledge.
Not only will this help you become a more informed coach or athlete, but it will also allow you to tailor your training to your individual needs and goals for maximum results.
You can certainly skip ahead to the high jump workouts and drills section.
However, if you to take the time to understand these concepts they will pay dividends in your long-term success in the high jump.
You can't think your way through the jump.
When an athlete performs the high jump, their body must coordinate multiple muscle groups precisely and efficiently to generate the necessary speed, power, and height to clear the bar.
Studies have shown that neuromuscular function (how the muscles and nerves work together) is far more important than strength and power when it comes to sprinting and high jump performance.
By training the nervous system to ingrain proper movement patterns, athletes can develop muscle memory and coordination that enables them to execute proper high jump technique without thinking.
However, the foundation of this process relies heavily on recovery—particularly sleep. High quality sleep plays a crucial role in consolidating muscle memory and improving coordination.
This is especially important during track meets when the pressure is on, and the adrenalin is flowing.
Successful high jumpers trust their body. And the way to develop that trust is by practicing the correct movements until they become second nature.
Another way to develop confidence and prepare for track meets is through mental practice.
Once high jumpers have learned the correct technique, they can visualize themselves successfully performing the movements.
This approach has been scientifically proven to be effective, as research shows that mental rehearsal activates the same neural pathways as physical practice.
In the video below we've slowed down the jump by 2000% which makes it easier to see just how complex the high jump is.
It's a one-leg event.
Single-leg power is a crucial aspect of high jump training.
After all, there isn't a single phase of the jump when both feet are on the ground simultaneously.
Each stride, from the approach to the takeoff, is performed on one leg.
High jump workouts that mirror this type of specificity increase performance.
Additionally, studies have shown that single-leg training can dramatically improve balance, coordination, and power while reducing muscle imbalances and the risk of injury.
One study found that high jumpers who performed single-leg training significantly improved their high jump performance compared to those who did not.
That's not to say you should skip the squats and box jumps. They certainly have their place in high jump workouts.
However, to succeed in the high jump, you must prioritize developing single-leg power with movements that simulate the speed, force, and ground contact times of the event. Mastering fundamental sprinting drills is a great place to start.
It's more than six pack abs.
A strong and stable core allows an athlete to maintain proper posture and body position during the jump's approach, takeoff, and flight phases.
Research has shown that core strength is essential to maximize power, efficiency, and overall performance.
Keep in mind that a strong core is more than six-pack abs.
You must develop deep muscles that you can't show off in your bathing suit.
The deep muscles of the core include the transverse abdominis, the multifidus, and the pelvic floor muscles.
These muscles are located deep within the abdominal cavity and play a key role in stabilizing the spine and pelvis and maintaining proper posture and body alignment.
In the video below coach Ryan Baily gives some great insight on core stability for jumpers.
A quick anatomy lesson that directly relates to high jump training.
The transverse abdominis is a deep abdominal muscle that wraps around the midsection, providing support and stability to the spine and pelvis. Properly executing the Fosbury Flop requires this muscle group to be strong and flexible.
The multifidus is a small, deep muscle that runs along the spine and is crucial for maintaining proper posture and stability in the vertebrae during the jump.
Despite its importance, coaches and athletes often overlook training the multifidus.
If you are experiencing lower back pain, chances are that activating and strengthening the multifidus will be the fastest road to recovery.
The pelvic floor muscles are a group of muscles that run from the pubic bone to the tailbone.
Strong pelvic floor muscles support the upper body's weight and provide a stable base for the lower body to push off from during the jump.
They also improve posture and stability, which is vital for maintaining balance and control during the high jump.
Together, these deep core muscles reduce "slack in the system" and ensure that the force you apply to the runway translates into speed and height.
A weak core absorbs power generated from the legs and diminishes performance.
A proper warm-up is key for the high jump.
Just jogging a few laps and throwing in some static stretching isn't going to cut it.
The warm-up exercises we've provided here will prepare the body and nervous system for the specific demands of the event.
They'll also help to develop proper sprinting form.
If you're looking for high jump drills without a pit, you'll be happy to know these exercises will improve strength, technique, and focus, all without a mat.
Why it works: Both drop squats and skips are fantastic movements to prepare the body for more intense training.
Combining them provides additional advantages of improved coordination, proprioception, and getting the heart rate up.
Why it works: This drill is excellent for improving sprinting mechanics because it allows the athlete to focus on one leg at a time.
It also helps to clean-up backside mechanics by targeting the 'z' position, a critical component for maximizing force production.
Why it works: Not only is this drill fantastic for warming up the feet and ankles, but when performed with a med-ball, it develops stability throughout the entire body.
The following exercises target all of those deep core muscles we discussed previously.
They also activate the nervous system and prepare the body for more dynamic movements.
To top it all off, these drills are fantastic for high jump workouts at home.
Why it works: This drill helps athletes avoid one of the biggest mistakes in high jumping - letting the torso drop over the hips.
Adding some weight in front of the athlete allows them to feel what it's like to keep the torso straight and hips engaged.
Split lunge jumps also fantastic for building strength and coordination.
Why it works: The dead bug is one of the best exercises for activating and strengthening the multifidus, a key stabilizer of the spine.
Adding the arm and leg movement makes it even more specific to jumping while strengthening additional stabilizers.
Why it works: The side plank crunch requires balance and stability, which will directly carry over to the high jump.
This drill also works the obliques and the other deep core muscles needed for proper posture.
The following drills are more ballistic and should be performed after the athlete is thoroughly warmed up.
They work on specific aspects of the jump from the takeoff to rotation over the bar.
Why it works: By practicing two-step takeoff drills, high jumpers can develop a consistent and efficient technique for their takeoff.
Incorporating a med-ball provides an additional boost by improving explosive power balance and coordination.
Why it works: The backover requires an athlete to move through a full range of motion, which can help to improve the flexibility in the hips, spine, and shoulders.
It also mirrors the Fosbury flop, so it's one of the best high jump drills for beginners that still need to develop spatial awareness when clearing a bar.
Why it works: This drill takes the glute bridge to the next level regarding dynamics and carry-over to the event.
Static exercises are are beneficial, but the high jump isn't a static event.
In addition to building glutes and core strength, this drill helps develop comfort with landing on the shoulders in the mat.
Below are 9 high jump workouts.
Coach Ryan Baily uses these sessions with high jumpers. The examples below show how the work changes as competition approaches.
We’ve organized them to represent what a training week would look like, so you’ll see recovery and rest days built into the schedule.
This high jump workout plan and training schedule is a solid starting point for most athletes.
However, the individual workouts, training sequence, and volume can be modified depending on the jumper and their response to the training.
Planning the whole season? Ryan Baily’s 12 week plan lays out the drills, sets and reps for each practice. See the full plan in Smarter Jumps Training ($120).
The proper high jump training volume can vary depending on several factors, including the athlete's age, experience, physical abilities, and individual response to training.
Understanding the science behind developing these abilities, like the multi-month process of tendon training for speed, is critical for designing a long-term plan that balances stimulus and recovery
It is essential to find a balance between providing enough training stimulus to improve performance and avoiding overtraining and burnout.
To determine the proper volume of training for the high jump, here are some primary factors coaches and athletes should consider:
It's important to remember that training provides the stimulus for the body to adapt and become stronger, faster, and more efficient.
The magic happens during rest and recovery because that is when the body actually makes the adaptations and improvements that lead to enhanced performance.
This is why it is so crucial for athletes to incorporate regular periods of rest and recovery into their training programs.
Recovery weeks allow the body to rest, repair, and adapt to the intense training performed in the preceding weeks.
By allowing the body adequate time to recover, athletes can optimize their performance and reduce the risk of overtraining and injury.
Every fourth or fifth week should be a recovery week in a well-formulated high jump training program.
These weeks should be planned and built into the training schedule.
By reducing the intensity, volume, or both during these weeks, you can help to prevent overtraining and reduce the risk of injury.
During a recovery week, it is essential to still engage in training, but at a lower intensity and volume.
Activities like pool workouts, yoga, or foam rolling can help improve mobility and reduce muscle soreness.
Throughout the year it's important to ensure that you are fueling your body with a healthy and balanced diet and getting enough sleep to support recovery.
In addition to the physical benefits, recovery weeks can also provide a mental break from training demands and help athletes stay motivated and focused in the long term.
By scheduling recovery weeks into your training program, you can optimize your performance and maintain the passion needed to achieve your long-term goals in the high jump.
So that's it for our guide to high jump workouts and drills.
Now we'd like to hear from you.
What drills and training routines are you going to implement first?
Are you going to start doing more core exercises?
Did we miss any drills or training strategies that have really worked for you?
Either way, let us know by leaving a comment below.
To learn more about maximizing your high jump workouts, check out Smarter Jumps Training.
Great info. Really like the high jump med ball drills, esp the 2 step take off. Question: how are you developing speed/sprint mechanics in your athletes? I've got a jumper in his senior year that seems to be stuck at ~6' 7" I'm certain he could go at least 6'10" with a better approach.
Appreciate it Ron. Incorporating speed work and warm-up drills that develop sprinting mechanics and form is key. Check out the article we posted on sprinting form
Dialing in the approach is also critical, you might want to check out our Jumping Smarter, Jumping Higher course. It really goes into how to set up an optimal approach for each athlete. Good luck this season!
My name is Antonio an I'm eager to buy This course next month, I'm a little bit concerned because I don't speak English 100% but i can't wait. Thank you very much for share this knowledge with all os us.
Greetings from Mexico city!
How do I train a child that never jumped before
Starting with a child who's new to high jumping is all about building their basic athletic abilities first, like running, balance, and coordination, through fun activities. Initially, focus on teaching them simple jumping and running mechanics before moving onto high jump specifics. Basic sprinting drills like A-Skips and high knees will establish proper movement patterns early and will be a huge advantage in the long run (even at the high school and college level, most athletes are missing this critical foundation).
For high jumping, begin with low heights to ease them into the technique without pressure, emphasizing fun and encouragement to build confidence. Drills like back overs are great here. Getting comfortable landing on the mat should be a big priority. As they improve, gradually introduce more complex skills and increase the height, always prioritizing safety and correct landing techniques. Start with very short approaches and gradually add steps. Feel free to reach out if you need more detailed guidance or have specific questions. Good luck on this rewarding coaching journey!
Teaching High Jump drill for beginner high
What kind of warm up high jump drills are recommended for the day of the meet?
Great stuff here
आपने जो वर्कआउट दे रखा है वह वीडियो के जरिए हमें चाहिए सर हमें इंग्लिश नहीं आती है हिंदी में समझाइए वीडियो के जरिए पूरे वर्कआउट की वीडियो मिल जाए तो बहुत अच्छा होगा
What is a PMR Circuit??
PMR is the plyometric circuit.
I'm stuck at scissor jump at 1.50m from six month why I can't improve it
That’s a really common challenge, a lot of athletes hit a plateau around that height. The reason you may feel stuck can come from a mix of things - technique, strength, and training approach all play a role. If your takeoff or scissor form is slightly off, you can lose just enough height to miss the bar. Building more strength ad power through your hips + core, along with elastic work like plyometrics and sprint drills, can make a big difference. Sometimes it also helps to step back, focus on rhythm and form at a slightly lower bar, and then move back up gradually. Six months without progress doesn’t mean you’re permanently stuck, usually it just takes a small adjustment to unlock the next level. What part feels hardest for you right now? The approach, the takeoff, or clearing the bar?