The takeoff is just one critical component of the high jump that must be practiced. Takeoff progressions drills can help develop coordination, elastic strength, posture, and ground force production as well as plyometric development for the moment of takeoff. In this post you will see takeoff drills that are great for beginner as well as more experienced jumpers.
In the clip below Jim VanHootegem, current Oklahoma Head Track and Field Coach and former Texas A&M Asst. Coach, takes you through a simple yet effective series of drills designed to help with the takeoff.
These drills are taken from a complete instructional program of the high jump. For more information about that DVD click the link Texas A&M Track & Field Series – Drills and Progressions for Championship High Jump
Here is the progression of takeoff drills:
Rocking Chair Walk
The athlete will lead with his ankle and roll on to the ball of his foot. Next the athlete will push up from his lower position. The goal is for the athlete to feel what he needs to feel in his foot prior to and during takeoff.
Rocking Chair Skip
Motion is the same just with a skip added. Emphasis on feeling the entire surface of the foot incontact with thre ground while keeping the ankle stable.
Skip for Height
In this drill the athlete should still feel the rolling action of heel to toe as in the previous drills. The skipping for height will give him the opportunity to feel the complete 100-percent extension of the ankle, knee and hip at takeoff. In addition, he can begin to feel the use of his arms and the motion of the but will begin to feel the proper movement of his free leg. The arms should swing up and the free leg should swing out in front.
Repetitive Takeoff on the Same Leg
Same action as previous drill. The athlete will now jump off same leg each time> Emphasis should be hips high and free low. (free leg should stay low relative to the hips)
The YouTube video below has audio, so please make sure that your volume is turned up and that you and that you have access to YouTube.