Elitetrack: Sport Training & Conditioning

I have coached HJ at the Junior High level for 5 years and have had quite a bit of success.  I now have a new job where I'm in charge of Varsity HJ'ers and I don't want to mess up. 

Questions:

For a left footed jumper, what distance to the right of the standards should I start looking for their mark?  5ft?  10ft? 15ft?

How many strides?  10? (5 straight and 5 on the curve?)

What is the best way to gain flexibility for bar clearance?

Should I incorporate short sprint workouts (30 yds or so) and plyo's (bleachers) into most workouts?  Before or after curve and bar clearance work?

Any help/advice would be great!

Originally posted by RWilson
For a left footed jumper, what distance to the right of the standards should I start looking for their mark?  5ft?  10ft? 15ft?

This is highly variable but I think 10 feet is a good number to start with.

How many strides?  10? (5 straight and 5 on the curve?)

10 strides distributed as you said is also a good place to start.

What is the best way to gain flexibility for bar clearance?

By sitting on a couch :D. I actually don't think an athlete needs to be overly flexible for efficient bar clearance. Unless they seem completely stiff, it shouldn't be an issue. Setting up takeoff and running the curve correctly should pretty much take care of everything for bar clearance (other than some minor adjustments like chin tuck, arm tuck, etc.).  I am however interested to hear what others have to say about this….KT, Todd, Dave?

Should I incorporate short sprint workouts (30 yds or so) and plyo's (bleachers) into most workouts?  Before or after curve and bar clearance work?

Yes to all of the above. I'd recommend putting the speed and power development work on different days than your technical work. If they have to be on the same day, do the technical work first.

Setting up takeoff and running the curve correctly should pretty much take care of everything for bar clearance

I like the relevance of these threads. Trying to teach two people to high jump right now who never have before.  This is first year I've really worked full time with HJ'ers. 

I agree that much of what happens on ground and approach takes care of rotation.  However, it seems with some beginners, that some bar clearance needs to be taught, more to get thoughts away from what is the natural tendency to sit somewhat.  Getting an individual to feel the event as a horizontal event as opposed to vertical being part of that undoing.
But, DK is the expert.

I am amused more and more at watching , how many coaches do all their coaching over the bar and very little with the rest of it.

Its all about the ground.

Approach work, curve runs, coordinate the arms, leans (note I said leans and not lean)

Good HS athletes will find a way to be clean on top.  Just as timid ones will want to sit on top.  But to sit on top requires that one incorrectly perform their run-up and takeoff first.

If the ground work isnt solid, the rest doesnt matter.  And you cant fix the flight portion without first addressing the ground.
Conversely, its pretty tough to mess it up if everything to and thru takeoff is sound.

Lastly, the golden rule:
When you identify a problem in technique, you are only halfway to the cure.  The cure is found by looking at the incorrect actions precceding the problems that are in fact the real problem