The High Jumper is the third exercise in the Army Preparation Drill. This exercise promotes correct jumping, landing, balance, and coordination and prepares the soldier to build explosive strength.
Here is a breakdown of the movement, which is conducted at a moderate cadence
- Purpose: This exercise reinforces correct jumping and landing, stimulates balance and coordination, and develops explosive strength
- Starting Position: Forward leaning stance, palms facing inward, fingers and thumbs extended and joined.
- Cadence: MODERATE
Count:
- On Count One: Swing the arms forward until they are parallel to the ground. At the same time, jump a few inches vertically.
- On Count Two: Land safely on the balls of the feet and return to the starting position. Maintain the same distance between the feet as there was during the forward-leaning stance.
- On Count Two: Land gently on the balls of the feet and return to the starting position. Maintain the same distance between the feet as there was during the forward-leaning stance.
- On Count Three: Swing the arms vigorously forward and overhead to unweight the upper body. At the same time, jump forcefully straight up from the ground.
- On Count Four: Land gently on the balls of the feet and return to the starting position.
- Here is the movement in real-time.
The Army PRT Preparational Drill has nine other exercises as follows:
- Ben and Reach Exercise
- Rear Lunge Exercise
- Rower Exercise
- Squat Bender Exercise
- Windmill Exercise
- Forward Lunge Exercise
- Prone Row Exercise
- Bent Leg Body Twist Exercise
- Push Up Exercise
High Jump for Beginners: Starting Strong
If you’re new to the world of high jumping, it’s crucial to start with the basics. Focus on high jump drills that help you develop proper form, technique, and muscle memory.
These drills may include practicing your approach, takeoff, and bar clearance.
In addition to mastering the fundamentals, it’s essential to incorporate plyometric exercises for a high jump into your routine.
Plyometrics are explosive movements that help increase your power, speed, and agility. Some practical plyometric exercises for high jumpers include box jumps, bounding, and depth jumps.
High Jump Workout Routine: Building Strength and Flexibility
A well-rounded high jump workout routine should target all the necessary muscle groups and encompass strength and flexibility training. This will ensure that you can generate maximum power while maintaining proper form and reducing the risk of injury.
Strength training for high jumpers typically involves squats, lunges, and deadlifts. These movements target the lower body muscles that play a crucial role in generating force during the high jump.
High jump flexibility training is equally important, as it allows you to maintain optimal form throughout the different phases of the jump. Incorporate stretching exercises like hamstring stretches, hip flexor stretches, and calf stretches into your routine to improve your overall flexibility.
High Jump Mental Preparation: The Power of the Mind
Apart from physical training, mental preparation is vital to becoming a successful high jumper.
Visualization, goal-setting, and positive self-talk can help you build confidence and overcome mental barriers that may be holding you back from reaching your full potential.
High Jump Nutrition Tips: Fueling Your Performance
Proper nutrition plays a significant role in improving high jump performance.
A well-balanced diet of carbohydrates, proteins, and healthy fats will provide the energy needed for training and competition. Remember to stay hydrated, as dehydration can negatively impact your performance.
High Jump Success Stories: Inspiration from the Greats
Learning from high jump success stories can provide motivation and valuable insights into the training methods and mindset required to excel in this sport.
Study the techniques of high jump legends like Javier Sotomayor, Stefka Kostadinova, and Mutaz Essa Barshim to understand what it takes to reach the top.
Common High Jump Mistakes: Avoiding Pitfalls
To ensure continuous improvement, one must be aware of common high jump mistakes and learn how to avoid them.
Some typical errors include an incorrect approach, poor takeoff technique, and inadequate bar clearance. Identifying and addressing these issues can refine your high jump skills and enhance your overall performance.
High Jump Equipment: Gearing Up for Success
Investing in the right high jump equipment can also contribute to improved performance. Look for quality shoes with proper support and grip and suitable training aids like resistance bands and foam rollers for muscle recovery.
Conclusion
In conclusion, mastering the high jump requires a comprehensive approach that combines technique, strength, flexibility, mental preparation, nutrition, and the right equipment.
By following the tips and exercises outlined in this blog post, you’ll be well on your way to unlocking your full potential as a high jumper and achieving your content’s primary goal. Happy jumping!
Born and raised in Bozeman, Montana, he graduated from George State University with an MBA in Actuarial Science. His hobbies include beach volleyball, hiking, fishing, and lifting weights
George is also a certified nutritionist with a passion for health and fitness.
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