Injury Prevention for High Jumpers
The high jump is one of the most technical and explosive events in track and field. To clear the bar, high jumpers sprint down a runway and launch themselves vertically using a well-timed “plant” and takeoff. Executed correctly, high jumpers appear to defy gravity as they contort their bodies over the bar. However, the complexity of the event also makes high jumpers prone to overuse injuries.
At Continuum Sports Rehab, we work closely with high jumpers to keep them healthy and performing at their peak. Here are our top tips for high jumpers to prevent injuries:
Build a Base of Strength
High jumping requires tremendous power and shock absorption. A foundation of overall body strength prevents injuries and enhances performance. Focus on multi-joint exercises like squats, deadlifts, push-ups, pull-ups, and core strengthening moves. Train 2-3 days per week in the offseason, using moderately heavy weights and multiple sets/reps. Strong muscles withstand force better and help generate more power.
Target Single Leg Strength
The high jump takeoff occurs mainly on one leg. Work single leg squats, lunges, and step-ups to prepare each leg independently for the demands of takeoff. Do 2-3 sets of 10-12 reps on each leg 2 times per week. Start with bodyweight and gradually add dumbbells for increased resistance. Sturdy single leg strength protects against knee and ankle injuries.
Practice Explosive Jumps
The ability to exert maximum power in a split second is critical to high jump success. Include plyometric jumps like box jumps, broad jumps, and tuck jumps in training. Focus on horizontal drive as well as vertical leaping. Execute all jumps with perfect form and full recovery between sets. Plyometrics build explosive power to achieve maximum jump height.
Increase Horizontal Power
During the approach, high jumpers strive to reach top sprinting speed. Training horizontal force application prepares the body for the intense impact of footstrike when running. Try lateral and backward bounding, resisted sprints, and hill sprints. Start with lower volume and increase gradually over time. Running power boosts velocity on the approach.
Strengthen Your Hamstrings
The hamstrings are particularly vulnerable during high jump takeoff as they lengthen rapidly under tension. Strengthen hamstrings and glutes with deadlifts, good mornings, Nordic curls, and prone leg curls. Emphasize the eccentric lowering phase to mimic muscle function during takeoff. Healthy, robust hamstrings are less prone to strains.
Maintain Flexibility
High jumpers contort their bodies tremendously during flight over the bar. Regular stretching maintains optimal range of motion and helps prevent strains. Focus on hip flexors, quadriceps, calves, hamstrings, and shoulders. Hold stretches for 30 seconds, 2-3 times per side. Yoga is excellent cross-training to improve high jumpers’ flexibility.
Our injury prevention programs at Continuum Sports Rehab prepare high jumpers’ bodies for the intense demands of sprinting, leaping, and contorting over the bar. Let us design a customized training plan to help you jump higher and remain injury-free this season. Contact us today to get started!
