High jump is an athletics sport that requires a high degree of skill, explosiveness, and flexibility. In order to effectively improve high jump performance, it is necessary to develop a systematic and comprehensive training plan. The following is a general framework for the training planning of the High Jump system:
1. Basic physical training (1-2 months).
Aerobic endurance: Improve cardiorespiratory fitness through aerobic exercises such as jogging, brisk walking, swimming, etc.
Strength training: Strengthens muscles throughout the body, especially in the legs, abdomen, and back. Basic strength training movements such as squats, deadlifts, and bench presses can be used.
Flexibility: Stretching exercises to improve joint flexibility and muscle stretch to prevent sports injuries.
2. Special technical training (3-4 months).
Running rhythm: Practice and master a stable running rhythm to improve speed utilization.
Take-off technique: Learn and master the correct take-off posture and technique, including the step size of the last step, the landing angle of the take-off leg and the power transfer, etc.
Pole Movement: Practice and master the smooth pole movement, including the internal rotation of the body, the formation of the dorsal arch and the lifting of the legs.
Landing Cushioning: Learn and master safe landing cushioning techniques to avoid injury.
3. High-intensity special training (5-6 months).
Explosive power training: Improve leg explosiveness through short sprints, jumping exercises, etc.
Special strength training: Adopt strength training movements similar to high jump movements, such as squat jumps, single leg jumps, etc., to improve the efficiency of power transfer.
Optimization of technical details: Targeted training is carried out according to individual technical characteristics to improve the fineness and stability of technical movements.
Simulated competition: Conduct simulated competition practice to improve mental adaptability and technical stability during the competition.
4. Pre-competition adjustment and competition (7 months and above).
Reduced training: Reduce the amount and intensity of training before the competition to allow the body to fully recover.
Technical review: Review and consolidate key technical movements to maintain proficiency in technical movements.
Psychological adjustment: Psychological adjustment training is carried out to improve self-confidence and coping ability during competitions.
Participate in competitions: Participate in competitions at all levels according to the actual situation, test the training results and accumulate competition experience.
5. Recovery and rest.
Recovery is just as important as rest throughout your training. Make sure you get enough sleep each night and schedule appropriate rest days between training days. In addition, a proper diet and nutritional supplementation are also key factors in improving training effectiveness and promoting physical recovery.
6. Regular assessment and adjustment.
During training, regular physical and technical assessments are necessary. This helps to understand the athlete's progress, identify problems, and adjust the training plan in a timely manner. Maintaining good communication with coaches and making adjustments based on feedback is also key to continuous improvement.