what kind of workouts can i do for high jump?

Question

I'm not doin it this year i'm goin to next year. I'm a freshman girl this year and i play basketball. I havent done it since 7th grade either. what are some workouts and exercises i can do so i do well in it next year?

Answer 1

3 point line runs -
If you have access to a basketball court, run the three-point line. Emphasis is on pushing to the outside and single track foot contacts. Options are to run the whole line or to take off (pop up) at the top (where foul shots are taken).

Circle runs or skips- these can be done anywhere and any diameter of circle. Try increasing speed on the approach. Emphasize pushing to the outside and single track running. Run or skip the circle 2-3 times in a row. They can be done with takeoffs (pop ups) as well

Straights with circles - run in straight line (like the linear part of the approach) and then run 2-3 circles. This is a good drill to link the two parts and can be done away from the pit

Pit Circles - Once you have learned how to run the earlier circle drills try this one, start an arm length away and just inside the near standard, run a circle drill and pop up into the pit, landing on their feet. It may take a couple of attempts to figure out how many steps are needed. Once this is determined mark the far point of the approach with tape or a marker. You will see that this drill can be set up to closely match your turn. Try it with a slower straight away run emphasizing the transition, complete a circle and pop up.

TAKEOFF Drills
3 and 5 Step Jumps - run back (arm length from the bar, just inside the near standard) 3 or 5 steps marking the spot where the step is. This mark will be inside of your normal run because you will not be moving as fast. Make sure you still run the turn.

Walk in or Jog in 5 Steps - Same as above but move to the takeoff spot by either walking of jogging in. This is good linking to the full approach and less stressful than full approach jumps.

Full Approach with Scissors Kick - run your approach but clear the bar with an upright scissoring action of your legs. Emphasis will be on the takeoff step action before bar clearance. A bar or a bungi bar can be used for this drill. Set at a height where it will not alter the takeoff step sequence.

BAR CLEARANCE AND TAKEOFF In the pit drills

Back Arch: place your hands on the ground next to your head (fingers pointing towards shoulders) and press up. Progress to doing this drill in the pit. Feet touches- Get to a back arch position in the pit. Push off and quickly try to get the hands to touch the feet before the back lands in the pit.

Standing bar clearance - start with their back to the bar on two feet. Clear the bar and land in the pit. Jog in towards the center of the pit, jump or turn 180 degrees so that both feet land close to the bar and clear the bar like the standing drill.

Answer 2

Professional Grade Vertical Jump Training : http://JumpHigher.NaturallyGo.com

Answer 3

Jump Rope

Answer 4

I do high jump also (and i won state) :-) but what i did was, stretch ALOT. and do some leg kicks but bend at the knee. do the leg you kick up when doing high jump. HOPE YOU DO GOOD

Answer 5

i think squats work out that muscle the best...and squats wit weights even better!

Answer 6

jumping squats

Answer 7

stay loose and work on vertical height, stuff that helps your quads get stronger