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Strength Training and Conditioning: High Jump
Olympic high jumpers persuade organizers to let them share gold medal | CBC Sports

Phases of high jump
Stages of High Jump - ClassNotes.ng
Approach: Begins as a straight line sprint that eventually turns into a curve. It increases the
athlete's horizontal velocity, which will eventually be used for the plant.
Plant/Take off: The horizontal velocity that has been developed during the approach run is used to
develop the vertical velocity that will be required to jump high.
Plant/Take off
Flight
Approach
Flight: Success in the flight phase is dependent by the athlete's ability to exert force against
the ground during the plant/takeoff.
Landing
Landing
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Physical demands
Power
Strength
Horizontal application
of force
Single-leg strength and power
Ability to maintain posture
3

Strength training
Qualities
Exercises
Strength
Squats (back, front, split, overhead), Deadlifts, Romanian deadlifts, Good mornings, Presses
(bench, incline, decline, military), Rows (bent-over, seated, one-arm), Pull-ups/pull-downs
Power
Cleans (power, squat, split), Snatches (power, squat, split), Jerks (push, power, split), Pulls
Horizontal application of force
Horizontal jumps (standing long jump, triple jump, hurdle hops, etc.), Sled pushing/pulling,
Bounds, Resisted sprints
Single-leg strength and power
Split squats, Lunges, Step-ups, Split cleans/snatches/Jerks, One-legged cleans/snatches/Jerks
Ability to maintain posture
Squats (back, front, split, overhead), Deadlifts, Romanian deadlifts, Good mornings
Squats, deadlifts, Romanian deadlifts, good mornings with a pause
Squats, deadlifts, Romanian deadlifts, good mornings with an exaggerated eccentric phase
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Specific training
Sprinting training: to improve the athlete's ability to perform the run-up.
Drills with few strides: focus on the plant/takeoff.
Back flexibility: to increase the arch of the jump.
Vertical and horizontal plyometrics: to enhance jump performance.
How to Do the High Jump in Track and Field
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The biceps femoris is especially susceptible to strains when the leg is being swung forward or
during foot strike, as these are times when the muscle is lengthened.
Hamstring injury in sprinting
01
Ankle joint injury in change of directions
02
In take-off stage, it moves in a rotation with a range more than normal and may sometimes lead to
injury.
Potential injuries
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Strengthen the hamstring muscles eccentrically.
e.g. Romanian deadlifts, Good mornings (standing, seated), Glute-ham raises, Reverse
hyperextensions, Nordic leg curl
Hamstring injury in sprinting
01
Ankle joint injury in change of directions
02
Improve and strengthen the weak muscles, tendons, and ligaments surrounding the ankle joint.
Potential injuries prevention
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References
Bora, P. (2012). Direct competition preparation in elite high jumping. New Studies in Athletics, 3,
23-28.
Cissik, J. (2019). The High Jumper–Strength and Conditioning.
Khaleel, F. S. (2023). The effect of physical exercises to improve muscle strength to reduce
recurrent injuries of the ankle joint in men's high jump. SPORT TK-Revista EuroAmericana de
Ciencias del Deporte, 25-25.
Ritzdorf, W. (1986). THE PRACTICE OF STRENGTH TRAINING IN WOMEN S HIGH JUMP. International
Association of Athletics Federations-IAAF, 2, 81-9.
Schiffer, J. (2012). Plyometric training and the high jump. New Studies in Athletics, 27(3), 9-21.
王季瑜, & 涂瑞洪. (2009). 背向式跳高的生物力學原理概述. 屏東教大體育, (12), 303-309.
張維綱, 劉金鎗, & 許弘恩. (2008). 田徑運動跳高項目運動傷害之探討. 嘉大體育健康休閒期刊, 7(3), 167-173.
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