Coach Derks shares the techniques and drills that allowed one of his athletes at Cinco Ranch to clear 7' more times than any HS athlete ever. He begins with thoughts on assessing high jump talent and covers the features to look for in a successful jumper. Derks teaches the flop technique and converting horizontal velocity to vertical height at takeoff. Beginning with the start, rock and go, Derks demonstrates the first phase of high jump technique. Other steps include pushing out of the back, transition phase, curve, takeoff, rotation, clearance and landing. Derks provides a comprehensive warm-up program properly prepare an athlete for a successful jump. He starts with a general team warm-up that integrates 11 different body movements. The dynamic flexibility phase of the warm-up covers 14 different drills, followed by 11 running drills. An additional warm-up program is designed to specifically prepare athletes to jump. Yet another set of warm-up exercises is included for pre-meet training, including: visualization, 3-step mock drill, arch drills, continuation curve drill, pop up, scissor jump, short approach and a full approach. Also included: Olympic lift drills, core exercises, hurdle mobility drills, Big 8 training drills, sand pit exercises, hill work and med ball routine.
84 minutes. 2007.
